Exam Flashcards
(150 cards)
1
Q
[S] What is/does PVT MT HILL stand for?
A
PVT MT HILL stands for the 9 essential amino acids
Phenylalanine, Valine, Threonine, Methionine, Tryptophan, Histidine, Isoleucine, Leucine, Lysine
2
Q
[S] What percentage of our diets should be protein?
A
10-30%
3
Q
[S] Most concentrated form of energy?
A
Fat
4
Q
[S] What are the two key essential fatty acids?
A
Linoleic and Linolenic acids
5
Q
[S] What percent of our diets should be fats?
A
20-35%
6
Q
[S] What percent of our diets should be carbs?
A
45%-60%
7
Q
[S] What is the most lbs of muscle one can gain in a week?
A
1 lbs of muscle
8
Q
[S] What is the most lbs of fat on can loose in a week?
A
2 lbs of fat
9
Q
[S] When it comes to stretching, which has the greatest ROM and which has the least?
A
Passive has the greatest (Ex. Door) and Resistive is the least.
10
Q
[S] As a trainer, what should you focus on in the first 6 month with your client?
A
Concentrate on developing basic strength and endurance, along with flexibility, efficient connective and supportive systems, stabilization, proper movement pattern and cardio fitness. If the client has no particular goal.
11
Q
[S] What is the recommend rest time for a load of 90%>MAX?
A
3-5 mins. Think Mike o’Hearn
12
Q
[S] If TUT was 1-20 seconds, what is the strength?
A
Speed/Maximal Strength
13
Q
[S] What percentage of the adult population will experience low back pain?
A
80%
13
Q
What is the starting position for the back extension machine?
A
Seated in ideal alignment w/arms crossed, line up hip joint w/axis of the machine.
14
Q
[S] How many calories are in:
One gram of fat: One gram of carbohydrates: One gram of protein: One gram of vitamins:
A
9,4,4,0
16
Q
[S] What is the acronym RDA stand for?
A
Recommended Dietary Allowance
17
Q
[S] Give examples of a disaccharide.
A
Maltose, lactose or sucrose
19
Q
[S] What are the prime movers in a squat?
A
Quads at knee and Gluteus max at hip.
20
Q
[S] A “carrying angle” is when the
A
a- humerus and forearm do not form a straight line
22
Q
[S] What muscles must be stretched when a client has a protracted shoulder girdle?
A
Pectoralis major
23
Q
[S] Define the term intensity.
A
A measure of one’s applied strength relative to their current level of maximum strength.
24
Q
[S] When do type 2A muscle fibers fatige
A
Begin at 6 seconds, fully at 30-120 seconds.
25
Q
[S] What is absolute strength?
A
The maximum amount of force an individual can produce.
26
Q
[S] When working with loads under 60% of maximum how long should rest periods be?
A
Approx. 45 seconds to 2 minutes
27
[S] Normal resting heart rates are:
60-80bpm
28
[S] Force times distance divided by time equals? (FxD/T=)
Power
29
[S] What are the standard sites for women from the 3 site skinfold formula?
Triceps bracchi, sprailiac, & thigh
30
[S] A BMI measurement of 32 may be considered:
Class 1 Obesity
31
[S] List two reasons why you should call 911.
Victim is unconscious. Bleeding severely.
32
[S] How do you treat heat cramps?
Rest, gentle stretch, ice, re-hydrate
34
[S] What are the concerns to be aware of when using free weights?
Awkwardness, potential danger to body from lack of control, skill needed, momentum
35
[S] How many deaths in the US per year are attributed to lack of physical fitness?
250,000
37
[S] A claims made policy is an example of what kind of insurance
Liability
38
[S] A squat, bench press, barbell curl and a leg press are examples of:
A closed kinetic chain exercise.
39
[S] Name the 4 chambers of the heart.
Left/Right Ventricle, Left/Right Atrium
40
[S] Define the term volume.
Total amount of work performed in a training session
42
[S] How long does Glycolysis last
10 seconds to 3 minutes
44
[S] The fascia that surrounds bundles of muscle fibers is called?
Fasiculi
45
[S] Define the origin of a muscle
The attachment nearest the midline of the body and/or the end attached to the least movable bone.
47
[S] What is the treatment for heatstroke?
Call 911 & try to cool the person down
48
[S] How often should you call back your intros
At least once
49
[S] What is the definition of OBLA?
c- Onset of Blood Lactate Accumulation
51
[S] What causes post exercise soreness (DOMS-Delayed Onset Muscle Soreness)?
b- Micro trauma to the connective tissue and muscle fibers
51
[S] What is the Valsalva Maneuver?
c- Exhaling forcibly with the glottis closed.
52
[S] What body type is characterized by a muscular build?
Mesomorph
53
[S] What provides the majority of energy needed by muscles in the first two minutes of an activity?
b- Carbohydrate
54
[S] What is the ACSM recommended intake of carbohydrates, proteins and fats for health?
58% carb, 30% or > 30% fat, & 12% protein
54
[S] What is the Institute of Medicine's recommended intake of carbohydrates, proteins and fats?
45-65% carbs, 20-35% fats, 10-35% protein
56
[S] Which vitamin helps maintain collagen?
Vitamin C
57
[S] What is collagen?
The most abundant protein in the body.
57
[S] Define the term Golgi Tendon Organ
A sensory organ situated at the musculotendinous junction
58
[S] List some of the benefits of Vitamin C
b- produces and maintains collagen
other-
Can reduce histamines
Is an atioxidant
58
[S] What is a dynamic stretch?
The body's own movement causes the stretch
58
[S] What is ballistic stretching?
Uncontrolled bouncing, jerking, bobbing or pulsing to achieve greater ROM
58
[S] What are the dangers of hyper flexibility?
Joint instability
58
[S] Flexibility around a joint is affected by:
Bone structure, ligaments, elasticity of skin, muscles, tendons, & fascia.
59
[S] The recommended intake for dietary fiber is:
25-30 grams
59
[S] Tendons are resistant to what kind of force?
Tensile forces
59
[S] Define the term elastic.
The ability to return back to their original shape
59
[S] What percent of body fat for men and women is considered obese?
25% for men, 32% for women
60
[S] Define the term supination.
Movement in which the palms face forward in anatomical position
62
[S] What considerations should you take when training someone with cancer?
Avoid high impact aerobics- bone fractures, avoid pressure or friction on the skin during exercise - bruise easily.
63
[S] When training a client with AIDS/HIV, why is it important to wash your hands?
To protect them from being exposed to other infections.
64
[S] What can cause exercise induced asthma (EIA)?
Cold air, specific intensities, and durations. Going too hard too fast.
65
[S] Name the three planes of motion
Sagittal, Frontal, Horizontal
65
[S] An example of a closed kinematic exercise chain exercise would be?
Bench Press
65
[S] What is the longest muscle in your body?
Sartorius
66
[S] What are the three basic body types in Somatotyping?
Ectomorph, endomorph, mesomorph
67
[S] What types of muscles maintain a joint in a static position?
c- Stabilizers
67
[S] Name the three heads of the triceps bracchi.
Long, lateral, medial
67
[S] How many vertebrae are found in the cervical region of the spine?
7
67
[S] Give an example of a Class II lever system.
Wheel barrow, can opener, MTP joint in plantar flexion
68
[S] When performing a cable crossover chest movement, it is important to
a- align the trunk so the resistance opposes the motion
68
[S] What is a closed kinetic chain exercise?
Closed kinetic chain exercises or closed chain exercises (CKC) are physical exercises performed where the hand (for arm movement) or foot (for leg movement) is fixed in space and cannot move. The extremity remains in constant contact with the immobile surface, usually the ground or the base of a machine.
These exercises are typically weight bearing exercises, where an exerciser uses one's own body weight and/ or external weight.
Ex, Push Up, Pull Up, Leg Press, Squats, Deadlifts, etc
69
[S] What are the agonists in a leg press?
a- Vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris (aka the quad, thus the 4 muscles that made it up!)
70
[S] In order to fully fatigue a type 1 muscle fiber, the must last how long?
d- 3-5 minutes
71
[S] List the types of contraction (isometric, concentric, eccentric) in order of strenght
c- Concentric, Eccentric, Isometric
72
[S] An example of a saturated fat is?
a- fat that is a a solid at room temperature
73
[S] Cholesterol is important because it is
c- a precursor to coritsol hormones
74
[S] Water-soluble vitamins...
a- are not stored in tissues to any great extent
75
[S] A major function of the B Vitamins is to?
a- directly provide energy
76
[S] The largest sesamoid bone in humans is the?
d- patella
77
[S] How many vertebrae are found in the thoracic region of the spine?
d- 12
78
[S] The shoulder girdle is a foundation for the
b- head, neck and upper extremity
79
[S] The triceps surae consists of the?
b- soleus and tibialis anterior
80
[S] Which muscle dorsiflexes the ankle?
c- Tibialis anterior
81
[S] What is the strongest, heaviest and longest bone in the body?
d- Femur
82
[S] The term that best describes the position of the lumbar vertebrae relative to the cervical vertebrae
b- inferior
83
[S] Collarbone is also called?
Clavicle
84
[S] What is the primary symptom of Fibromyalgia?
b- Muscle cramps/tightness
85
[S] A BMI measurement of 27 may be considered
c- overweight
86
[S] If someone experiences hypoglycemia, what should you do?
b- Suggest the person drinks orange juice
87
[S] One recommendation for a client with osteoporosis is
a- weight-bearing exercise
88
[S] What is considered to be normal ROM in shoulder flexion?
c- 160 - 180 degrees
89
[S] Which statement most accurately describes a strain?
a- Trauma to the muscle or tendon
90
[S] When a woman becomes pregnant the following hormone is produced to soften the ligaments
d- Relaxin
91
[S] Normal range of motion for shoulder abduction is
a- 60 - 80 degrees
92
[S] When using the BIA technique, how many hours should a person fast before being tested
b- 8
93
[S] The push-up test is considered complete when the client
b- can no longer perform another repetition, or correct alignment can no longer be maintained.
94
[S] The sites used in the standard 3-site skinfold formula for men include chest, abdomen and
c- thigh
95
[S] Which muscle fiber offers high resistance to fatigue and is best suited for aerobic exercise?
c- Red Fiber
96
[S] The systemic effects of exercise include
a- increased oxygen utilization and decreased blood pressure
97
[S] What is synonymous with muscles that maintain a joint in a static position?
c- Stabilizers
98
[S] The fascia that surrounds each muscle fiber and electrically insulates one from another is
c- Endomysium
99
[S] Muscles that assist in movement are known as
c- synergists
100
[S] Outstanding endurance athletes have
a- high stoke volumes and low resting heart rates
101
[S] In glycolysis, when the demand for oxygen is greater then the supply
a- pyruvate is converted to lactate
102
[S] The series elastic component consists of?
either b or c
b-muscle spindle, golgi tendon, Z-disks
c-actin, myosin and nuclear bags
102
[S] Which belongs on a list of machines that trains the latissimus major?
a- Row Machine
102
[S] Example of a closed kinetic chain exercise would be a
d- leg press
102
[S] How long for a hypertrophy response to occur?
6-8 weeks!
102
[S] Weight of 7-Foot Olympic bar?
45 lbs
102
[S] How many calories in one gram of carbs?
4 calories
102
[S] When performing a bent over row, what is the stabilizing musculature for the glenohumeral joint?
a- Latissimus dorsi, trapezius, rhomboids, triceps brachii
102
[S] In a high-intensity sprint-type exercise, what percentage of carbs is utilized as fuel?
d- 95%
102
[S] What position should the knee be in when performing a standing calf raise?
b- Neutral
102
[S] When stretching, your muscles are protected by?
c- proprioceptors (aka stretch reflex)
102
[S] The stretch shortening cycle is the sequence of?
d- eccentric action followed by a concentric action
102
[S] ROM about a join is affected by?
a- bone structure
102
[S] What type of muscle action is involved in lowering a free weight?
b- Eccentric
102
[S] An example of a simple carbohydrate is?
c- Chocolate
102
[S] The main dietary factor associated with a high blood cholesterol level is high
c- saturated fat intake
102
[S] Muscles that assist in movement are known as?
c- synergists
102
[S] Cholesterol is found in
a- Butter
102
[S] Which of the following is the preferred fuel for most body functions?
c- Carbohydrates
102
[S] What is the agonist in a hanging leg raise?
a- Rectus abdominis and iliopsoas
102
[S] The biceps brachii, sartorius, and brachialis are examples of?
a- Fusiform muscles
102
[S] What is the antagonist in a reverse curl?
a- Triceps brachii
102
[S] What does the term distal mean?
Away from the center of the body
102
[S] The point of origin of a muscle is
a- nearest to the midline of the body and/or the end attached to the least moveable bone.
102
[S] What are the five main spinal regions?
b- Cervical, thoracic, lumbar, sacral, coccyx
102
[S] What two muscles make up the calves?
a- Gastrocnemius and soleus
102
[S] What is the major muscle group used to flex the hip joint?
b- Iliopsoas
102
[S] What are the agonists in a narrow grip bench press?
a- Anterior deltoid, triceps brachii
102
[S] What are the stabilizers at the shoulder in a front lat pulldown?
a- Supraspinatus, infraspinatus, teres minor, subscapularis
102
[S] What determines how an individual's subcutaneous fat levels are distributed?
d- Gender, body type, age and activity levels
102
[S] What is the most accurate time measurement to use when taking a client's resting heart rate?
a- 60 secs
102
[S] What response during exercise can you expect from a client who is taking a beta blockers?
d- a decreased exercise heart rate
102
[S] Which body type is characterized by a long slender build?
b- Ectomorph
102
[S] What is the estimated accuracy range for hydrostatic weighing?
b- Plus or minus 2.5%
102
[S] When training a pregnant woman in her second trimester one should
b- discontinue prone and supine exercise
102
[S] Normal range of motion for hip extension is
d- 15 - 30 degrees
102
[S] When training clients with cancer one should consider
c- that bruising occurs easily
102
[S] Which artery is most accessible to palpate when checking heart rate?
a- Radial artery
102
[S] What is considered a normal blood pressure reading?
c- 120/80 mm/hg
102
[S] A general policy when working with a diabetic is to
d- increase the insulin dosage and exercise during periods of peak insulin activity.
102
[S] One physiological benefit of exercise is
b- decreased stroke volume
102
[S] The size principle of recruitment states that
that under load, motor units are recruited from smallest to largest
102
[S] What is the difference between max heart rate and anaerobic threshold?
d- Max heart rate is the number of beats per minute the heart can pump, anaerobic threshold has to do with lactic acid aerobically.
102
[S] What type of muscle action is involved in lowering a free weight?
b- Eccentric
