concepts

Question 1

STATES OF CHANGE

Answer 1

Precontemplation - not thinking about working out
contemplation - thinking about working out within 6 months
preparation - exercising but not regularly
action - exercising regularly but not yet 6 months
maintenance - exercising regylary for 6+ months
termination - never going back, not giving into temptations/old habits

Question 2

Sagittal Plane

Answer 2

divides body into left and right halves
actions: flexion & extension
common exercises: squats, RDL, bicurls, tri ext, chin ups

Question 3

Frontal Plane

Answer 3

divides body into anterior(front) and posterior (back) halves
actions: abduction & adduction
common exercises: lat raises, jumping jacks, band walks

Question 4

Transverse

Answer 4

divides body into superior (above) and inferior (below) halves
actions: rotation
Common exercise: chest flies, reverse flies, curtsy lunge, cable rotations

Question 5

BMI

Answer 5

Body Mass Index = height / weight
normal 18.5-24.9
overweight 25-29.9
obese = 30+

Question 6

Blood pressure

Answer 6

High = hyoertension  140/90
Normal = 120/80 or below
Systolic = Top number
Diastolic = Bottom number

Question 7

Atria (atrium)

Answer 7

superior chamber of the heart

act as a reservoir

Question 8

Ventricles

Answer 8

Inferior chamber of the heart

Question 9

Arteries

Answer 9

Blood vessels that go away from the heart

Question 10

Veins

Answer 10

blood vessels that go toward the heart

Question 11

Sinoatrial node (SA node)

Answer 11

pacemaker of the heart

Question 12

Left ventricle

Answer 12

delivers oxygenated blood to the rest of the body

Question 13

Right atria

Answer 13

gathers deoxygenated blood from the body

Question 14

Capillaries

Answer 14

smallest blood vessels, site of exchange of elements between blood & tissue

Question 15

Stroke volume

Answer 15

amount of blood pumped out of the heart with each contraction

Question 16

Lean body mass

Answer 16

scale weight - fat mass

Question 17

Tanaka

Answer 17

208 - (.7xage)

Question 18

HRR

Answer 18

Heart Rate Reserve
Karvonen Method
HRR = (HR max - HR rest) x target
intensity = HR rest

Question 19

Performance Test
• Bench press
• Push-up

Answer 19

Bench press = strength

push up = endurance

Question 20

Shark skill

Answer 20

lower body agility (single leg hop back and forth into correct box

Question 21

40yd dash

Answer 21

max speed

Question 22

LEFT Test

Answer 22

agility (run, back peddle, shuffle, carioca, sprint)

Question 23

Pro shuttle 5-10-5

Answer 23

agility (run 5 yds, run 10 yds back, run 5 yds back)

Question 24

YMCA Step test

Answer 24

step onto 12” box for 1 min aiming for 96 steps for a total of 3 min

Question 25

Rockport “Talk Test”

Answer 25

walk mile as fast as you can

Question 26

1.5Mile

Answer 26

run 1.5 miles as fast as you can

Question 27

Cardio Zones

Answer 27

Zone 1 = poor, 56-75%HR Zone 2 = good/fair, 76-85% HR Zone 3 = very good. 86-95% HR

Question 28

BALANCE EXERCISE | • Balance Stabilization

Answer 28

No movement in balancing leg (SL balance to reach, SL balance )

Question 29

BALANCE EXERCISE • Balance Strength

Answer 29

Full ROM in balancing leg (SL squat, SL RDL)

Question 30

BALANCE EXERCISE • Balance power

Answer 30

dynamic movement to controlled (multiplanar hop to stabilization, multiplanar SL box hop[ up with stabilization)

Question 31

CORE EXERCISE | • Core Stabilization )

Answer 31

no spinal movemebt (plank, floor bridge, floor prone cobra)

Question 32

CORE EXERCISE • Core Strength

Answer 32

little spinal movement (reverse crunch, MB crunches)

Question 33

CORE EXERCISE • Core power

Answer 33

Fast power (MB oblique throw, soccer throw, MB wood chop throw)

Question 34

CORE EXERCISE • Local muscles

Answer 34

Stabilize spine, near vertebrae (multifidius, TVA, QL, pelvic floor muscle)

Question 35

PLYOMETRIC EXERCISE | • Plyo Stabilization

Answer 35

little joint movement | 3-5 sec hold on landing (squat jump with stabilization, box jump up with stabilization)

Question 36

PLYOMETRIC EXERCISE • Plyo Strength

Answer 36

Full ROM, repetitive (squat jump, tuck jump, butt kick)

Question 37

PLYOMETRIC EXERCISE • Plyo power

Answer 37

functional, fast/explosive (ex: ice skaters, SL power step up)

Question 38

BALANCING PROGRESSIONS | • Proprioceptively challenging

Answer 38

Floor, balance beam, half foam roller, foam pad, balance disc, wobble board, bosu ball

Question 39

BALANCING PROGRESSIONS • Body position

Answer 39

bilateral stable, unilateral stable | bilateral unstable, unilateral unstable

Question 40

Corrective (static stretching)

Answer 40

1-3 sets 30 sec phase 1

Question 41

Active (active-isolated stretching) - 1-3sets, 1-2sec holds, 5-10reps [phase 2, 3, 4] •

Answer 41

1-3 sets 1-2 sec hold 5-10 reps phase 2,3,4

Question 42

Functional (dynamic stretching)

Answer 42

``` 1 set 10-15 reps 3-10 exercises Phase 5 example:prisoner squat ```

Question 43

Self myofascial release (SMR)

Answer 43

for every time you stretch

Question 44

SAQ speed agility quickness

Answer 44

* Speed = the ability to move the body in one direction as fast as possible (ex: 40yd dash) * Agility = the ability to accelerate/decelerate as fast as possible (ex: LEFT drill, figure 8) * Quickness = the ability to react in all 3 planes of motion (ex: ladders, side shuffle) * Different population: Youth = red light green light Seniors = stand up to figure 8 * Beginners should wait 48-72hours before attempting SAQ drills again * SAQ cues= knees straight ahead, neutral spine

Question 45

Front side mechanics • Triple flexion of lead leg, hip flexion, knee flexion, dorsiflexion • Ex: During sprinter drills, what should the foot position be when it strikes the ground?

Answer 45

Answer: Dorsiflexed

Question 46

Backside mechanics Triple extension: hip extension, knee extension, plantarflexion Ex: What should the trailing leg look like during cable rotations?

Answer 46

Answer: triple extension

Question 47

• Nervous system

Answer 47

provides a communication network within the body, stimulates human movement through muscle contractions, provide sensory info to brain

Question 48

Neuron

Answer 48

basic unit of nervous system, comprised axon, cell body & dendrites

Question 49

Mechanoreceptors:

Answer 49

sensitive to change in length of muscle & rate of change muscle spindles (length/stretch) golgi tendon (tension)

Question 50

Skeletal system

Answer 50

provides framework of our body, supports & protects vital organs

Question 51

Osteoporosis

Answer 51

reduced bone minerals density which increases rick of fracture

Question 52

Osteopenia:

Answer 52

lower than normal bone mineral density, precursor to osteoporosis

Question 53

Muscular system

Answer 53

links nervous & skeletal system, generates forces that move human body

Question 54

Open-chain exercises=

Answer 54

distal extremities (hands/feet) move, ex: bench press, leg extensions

Question 55

Closed-chain exercises= d

Answer 55

istal extremities (hands/feet) fixated, ex: squat, chin up, push-up

Question 56

Stabilizer =

Answer 56

stabilize (TVA, Rotator Cuff)

Question 57

Force-couple relationship=

Answer 57

synergistic action of multiple muscles working together to produce movement around a joint (ex: upper & lower traps, serratus anterior help move scapulas upward)