Exam Flashcards
(130 cards)
1
Q
What are the primary components of fitness?
A
cardiorespiratory capacity
muscular capacity
flexibility
body composition
2
Q
What is cardiorespiratory capacity?
A
the body’s ability to take in oxygen, deliver it to the cells, and use it to create energy for physical activity
3
Q
What is muscular capacity?
A
all muscle capabilities (endurance, strength, power)
4
Q
What is flexibility?
A
range of motion a joint is capable of performing
5
Q
What is body composition?
A
the proportion of fat-free mass to fat mass
6
Q
What are the secondary components of fitness?
A
agility balance coordination reaction time speed power mental capability
7
Q
What are the 3 things we should be doing as instructors?
A
educate
motivate
communicate
8
Q
What 3 wellness components make up a triangular diagram? (--_ balance)
A
mind
spirit
body
9
Q
What is health?
A
a dynamic process
people experience times of good health, sickness, and serious illness
as lifestyle improves, health also tends to
10
Q
What are the 4 main types of health?
A
social
- interacting with people and the environment
mental
- growing intellectually and being able to concentrate/remember things
emotional
- handling stress, controlling emotions, positive sense of self, etc.
spiritual
- state of harmony at a deep, soulful level
- belief system that acts as a guide and adds purpose
11
Q
What is wellness?
A
search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviours and attitudes
12
Q
What are some benefits of regular physical activity?
A
decreases resting heart rate decreases body fat increases HDL cholesterol and decreases LDL strengthens bones increases resting metabolism reduces anxiety and depression improves body image and self esteem
13
Q
What are the activity guidelines for aerobic activity?
A
300 minutes of moderate or 150 minutes of vigorous intensity aerobic activity per week
14
Q
What are the activity guidelines for muscle strengthening activity?
A
3 or more days per week
15
Q
What are the activity guidelines for flexibility activity?
A
4 or more days per week
16
Q
What are the canfitpro training principles?
A
FITT individualization specificity progressive overload recovery reversibility maintenance
17
Q
What is the FITT formula?
A
things that must be considered when planning a workout
frequency (how often the exercise is completed)
intensity (difficulty of exercise)
time (how long the exercise lasts)
type (choice of exercise)
18
Q
What is individualization principle?
A
exercise routines should accommodate to a person’s individual needs and wants
19
Q
What is specificity principle?
A
if you want to improve an aspect of your performance, you must train that specific aspect
20
Q
What is progressive overload principle?
A
must continually challenge your fitness in order to improve it
21
Q
What is recovery principle?
A
need enough time to return to working out at least as fit as the previous workout
a mandatory part of training
22
Q
What is reversibility principle?
A
once training ceases, the body will gradually return to a pre-training state
23
Q
What is maintenance principle?
A
once a certain level of fitness has been achieved, it is possible to maintain it with less work than was needed to achieve it
24
Q
What are SMART goals?
A
specific measurable action oriented realistic timely
25
What can we do to advise participants on how to eat better?
refer them to the canfitpro pyramid/wheel of integrated nutrition
discuss portion sizes
advise how to read ingredient lists and food labels
encourage even calorie consumption throughout the day to optimize alertness and energy
26
Why is water intake important?
assists with digestion and metabolism
regulates body temperature
lubricates joints
removes waste
27
What is bioenergetics?
the study of how energy flows in the human body
28
What is energy?
the ability to do physical work
comes in many forms
29
What is homeostasis?
state of stability or balance where all body functions occur easily and the demand for energy is met comfortably
30
What is ATP?
adenosine triphosphate
energy currency of the body
31
What are the 3 energy systems?
ATP-CP system
lactic acid/glycolytic energy system
aerobic/oxidative energy system
32
What is anaerobic metabolism?
ATP made without requiring oxygen
ATP-CP and glycolytic system
33
Describe the ATP-CP system.
fuel for up to 10 seconds at maximum intensity
for the startup of brief and intense activity
2 phases:
1. stored ATP - nervous system signals a muscle to contract and ATP is split (into ADP + P + energy), releases energy to allow for contraction
2. creatine phosphate - CP splits using an enzyme to reform ATP from ADP
34
Describe the glycolytic system.
fuel from 10 seconds to 2 minutes at maximum intensity
series of enzymatic driven reactions that break down carbs (either glucose or glycogen)
produces 2-3 ATP molecules
pyruvate also formed to be reduced to 2 lactic acid molecules
production of ATP this way is limited because of lactic acid accumulation
can train the system through high-intensity exercise training to produce less lactic acid, cells also become more efficient in the presence of lactic acid
35
What happens as lactic acid gathers in the cell?
gathers and lowers pH (becoming more acidic) and slows contraction speed/strength
felt as a burning sensation
eventually can reach a high enough level to cause temporary muscle failure - lactic acidosis
36
What is aerobic metabolism?
when oxygen is used to create ATP in the cell
aerobic glycolysis and fatty acid oxidization
37
What is aerobic glycolysis?
more than 2 minutes of exercise at moderate-low intensity
begins with glycogen/glucose being broken down into pyruvate (same as glycolytic system), instead of turning into lactic acid goes through Krebs cycle and electron transport chain
mitochondria assist with generating ATP aerobically
can be broken down in the presence of oxygen, creates 38 ATP as well as CO2, water, and heat
limited only by the ability to get oxygen
38
What is fatty acid oxidization?
fuel for over 2 minutes during low intensity exercise
fatty acids used to make ATP (1 fatty acid unit = 100 ATP)
high energy fuel but difficult to metabolize because a large amount of oxygen is required
also produces CO2, water, and heat
39
What is lactate threshold?
the point which the aerobic system can't supply enough ATP for the needs of the body, forcing the anaerobic systems to increase their contributions
at approximately 85-90% HR
once this point is passed, anaerobic metabolism dominates and lactic acid build-up begins, if this continues to remain above threshold will lead to muscle failure
40
What occurs physiologically during steady-state exercise?
once the supply of oxygen meets the demands, the muscle cell creates ATP through the oxidative system
works as long as needed
if intensity is low enough, fat metabolism can occur if enough oxygen is available
41
What is EPOC?
excess post exercise consumption
when the need for a higher oxygen supply is reduced or eliminated, the body continues to take in extra oxygen (more than would usually be consumed at rest)
this oxygen is the EPOC
used for the recovery of metabolism
more intense the exercise, more oxygen deficit, greater EPOC needed
42
What is the work to rest ratio?
decides how much rest should be given in relation to the amount of work that was completed
ex. 1:3 means 10 seconds activity to 30 seconds rest
depends on participants fitness level
43
Describe the anatomy of the heart.
```
4 chambers (2 atria, 2 ventricles)
left side = systemic, to body and back
right side = pulmonary, to lungs and back
```
44
What is blood pressure?
the result of blood being pumped out of the ventricles and exerting force on the arterial walls
average 120/80 mmHg
systolic/diastolic
s = during contraction
d = during relaxation
45
What is heart rate?
how many times it pumps in a minute
| approximately 72 bpm
46
What is stroke volume?
the amount of blood ejected by the left ventricle in one beat
around 70 mL
47
What is cardiac output?
the amount of blood ejected by the heart in one minute
| Q = SV x HR
48
What is diffusion?
oxygen moving from alveoli into the blood
49
What is the composition of the air?
89% nitrogen, 21% oxygen, some CO2
50
What is ventilation?
air moving in and out of the lungs along pressure gradients by contraction/relaxation of the diaphragm
51
What are some benefits of cardiorespiratory training?
```
increased nutrient and oxygen delivery
more efficient heart
increased hemoglobin
enhanced ability to use oxygen
improved aerobic ATP production
```
52
What is your max HR?
220-age
53
How do you find target HR zones?
target HR = (220-age) x percent
55% is lower target HR, 90% is higher
54
What is the HRR method of finding target HR zones?
[(HRmax - resting HR) x percent] + resting HR
55
What is RPE?
rate of perceived exertion
ask them how theyre feeling
Borg scale is standardized way of identifying participants perceived rate of exertion
56
What is anatomical position?
facing forward, palms and feet facing forward, arms at sides, head and neck erect
57
What is set position?
shoulders up, back, and down
58
How many bones does the adult skeleton have?
206
59
How many bones are babies born with?
270, some fuse together
60
What are the differences between male and female skeletons?
male bones are larger and heavier
pelvic cavity is wider in women
61
What are the 4 essential functions of the skeleton?
protect vital organs and tissue
produce red blood cells
mineral reservoir
attachment site for muscles
62
What are the 2 main parts of the skeleton?
axial
- skull, spine, ribs, sternum
- 80 bones
appendicular
- 2 limb girdles and attached limb bones (shoulders and arms, pelvis and legs)
- 126 bones
63
What is anterior and posterior?
front and back
64
What is medial and lateral?
closest to midline and further from midline
65
What is superior and inferior?
above and below
66
What is supine and prone?
face up and face down
67
What is dorsal and plantar?
top of foot and bottom of foot
68
What is proximal and distal?
closest to body and furthest from body
69
What are the 4 type of bones?
long bone
- serves as lever
- ex. femur
short bone
- strength but little mobility
- ex. wrist bones
flat bone
- muscle attachment/protection
- scapula
irregular bone
- protection/support
- vertebrae
70
What is flexion and extension?
flexion - bending a joint (angle decreases)
extension - straightening a joint (angle increase)
71
What is hyperextension?
when a movement occurs beyond the normal joint ROM
72
What is abduction and adduction?
abduction - move away from midline
adduction - move towards midline
73
What is circumduction?
everything
circular motion combining flexion, extension, abduction, and adduction
only at ball and socket joints
74
What is medial and lateral rotation?
medial - turn the bone in toward the midline
lateral -turn the bone out away from the midline
75
What is supination and pronation?
supination - moving outward away from midline (palms up)
pronation - moving inwards towards midline (palms down)
76
What is inversion and eversion?
inversion - sole of foot faces in
eversion - sole of foot faces out
77
What is elevation and depression?
elevation - shrugging up
depression - shrugging down
78
What is a joint?
where bones meet
79
What are the 3 classifications of joints?
synovial
cartilaginous
fibrous
80
What are fibrous joints?
connect bones with no movement
ex. skull
81
What are cartilaginous joints?
connect bones with little movement
ex. spine
82
What are synovial joints?
allow for more movement
have cartilage along surface to reduce friction and absorb shock
enclosed by articular capsule full of synovial fluid
3 major types
83
What are the 3 major types of synovial joints?
hinge
- movement in one direction
- ex. elbow
condyloid
- movement in 2 directions
- ex. wrist
ball and socket
- movement in 3 directions
- shoulder
84
What is the difference between a ligament and a tendon?
ligament connects bone to bone within a joint
tendon connects muscle to bone
85
What movements can the spine do?
flexion
extension
lateral flexion
rotation
86
Describe the structure of a skeletal muscle.
```
long rod shapes called muscle fibers
each fiber made of myofibrils
each myofibril made of myofilaments
- actin or myosin
myofilaments make up the sarcomere
- basic unit of contraction
```
87
What is the sliding filament theory?
when a muscle cell is stimulated to contract, actin and myosin filaments overlap each other to shorten the muscle
88
What are the 3 types of muscle contraction?
isotonic - concentric
- muscle shortens
isotonic - eccentric
- muscle lengthens
isometric
- no change in muscle length; force is exerted to counteract opposing force
89
Give a basic summary of the nervous system.
CNS
- brain and spinal cord
- control centre
PNS
- all other nerves
- send signals
90
What are the 2 types of muscle fibers?
slow twitch
- for endurance work
- most resistant to fatigue
- have the ability to transport oxygen
fast twitch
- for intense, quick activity
- not fatigue resistant
- no ability to transport oxygen
all muscles have a combination of these fibers depending on genetics and muscle type
91
What are the 3 adaptations to muscular conditioning?
power
strength
endurance
92
What is muscular power?
explosive aspect of strength
93
What is muscular strength?
maximum amount of force a muscle can generate
94
What is muscular endurance?
ability to repeatedly exert force over a period of time
95
What are some benefits of muscular conditioning?
prevent osteoporosis
reduce loss of muscle mass
maintain healthy body weight
improve posture
96
What are the major benefits of flexibility training?
reduce stress/tension
assist with posture
reduce risk of injury
improve performance
97
What is the difference between static and dynamic stretching?
static
- done at the end
- held for at least 20 seconds
- done to increase ROM
dynamic
- done at the start
- warms up the joint
98
What are the muscles of the rotator cuff and what are their role?
supraspinatus
infraspinatus
teres minor
subscapularis (only anterior one)
rotation and stabilization of shoulder joint
99
Which was do the oblique muscles run?
external oblique = hands in pockets
internal oblique = opposite
rectus abdominis = up and down with interruptions
transversus abdominis = sideways
100
What is the PARQ?
physical activity readiness questionnaire
tells you whether you need to seek further medical advice before participating in physical activity
101
What are the 2 types of musculoskeletal injury?
acute
- from a single force or load causing immediate pain or dysfunction
overuse
- repetitive loading causing gradual onset on pain and dysfunction
102
What are the 2 types of pain?
mechanical
- damage to musculoskeletal system
systemic pain
- result of disease, infection, or a condition
103
What is pain?
message from the body indicating a lack of normal functioning or homeostasis disturbance
104
What are the types of acute injuries?
bone - fracture
ligament - sprain
muscle - strain
tendon - rupture
105
What is the immediate management of acute injury?
try within 72-hour window
rest
ice (not longer than 20 mins)
compression
elevation
+ professional medical opinion
106
Why use a microphone?
protect your vocal cords
project so everyone can hear you
be motivating
107
Who is included in special populations?
children
older adults
pre and post natal women
those with special health conditions
108
What are some recommendations for pre and post natal women?
don't start anything new
avoid high-impact
gradual warm-up and cool-down
109
What are the 4 qualities of a sound program?
safe
effective (goals)
efficient (timely)
enjoyable
110
What is the contemporary model of fitness-class?
```
warm-up
either cardio (pre-cardio, cardio, cardio-recovery) or muscle (strength, endurance, performance) and then the other
relaxation/cool-down/flexibility
```
111
What are the primary functions of a warm-up?
movement rehearsal
elevated body temperature
systematic excitation
functional preparedness
112
What are the phases of cardiorespiratory training?
pre-cardio (2-3)
- 55-65% HRmax
- increase to raise HR
cardio (20-30)
- increase until a peak level
- 65-85%
```
cardio recovery (3-5)
- transition to next activity, gradual decrease in HR
```
113
What are the benefits of cool-down?
flexibility training
integration of workout benefits
encourage a relaxation response
114
What are the elements of choreographed movement?
balance
variation
movement progression
115
What are the 3 types of balance?
physiological
- intensity
biomechanical
- safety
psychosomatic
- integrity
- mind-body relationship
116
What is the learning curve for choreographed movement patterns?
mental/somatic stimulus
intellectual processing
kinesthetic understanding
movement mastery
117
What are the elements of variation?
range of motion (slight, full)
level (long, short)
plane (frontal, sagittal)
direction
rhythm
momentum
symmetry
mode (high-impact, low-impact)
learning curve (pace of movement integration; challenging, accommodating)
118
Whats the acronym for elements of variation?
Ryan Likes Playing Drums Really Madly So Mom Leaves
| ROM, lever, plane, direction, rhythm, momentum, symmetry, mode, learning curve
119
What is the difference between cueing and coaching?
coaching = facilitation of learning experience (teaching)
cueing = giving instructions to follow movement
- 3 types
120
What are the 3 types of cues?
visual
auditory
kinesthetic
121
What characteristics are on the personal leadership self-appraisal chart?
confidence
motivating
attentive
check yes or no and write what you could do to improve
122
What is the acronym INTRO?
outlines the start of the class
```
Introduce yourself
Name the class to be taught
Talk about the class components
Reassure newcomers
Organize group and equipment
```
123
What are the 3 behavioural domains in which learning occurs in?
cognitive (intellectual)
affective (emotonal)
motor (movement)
124
What are the 3 levels of learning motor skills?
cognitive (poor)
associative (good)
autonomous (very good)
125
What is the role of creatine?
split ATP to get more energy
126
How many ATP do glucose and glycogen result in?
```
glucose = 2
glycogen = 3
```
127
What is the by-product of glycolysis?
lactic acid
128
What makes runners thin?
fatty acid oxidization
129
What is oxygen deficit?
the volume of oxygen missing in the first few minutes of exercise
130
What is fascia?
connective tissue that connects everything in the whole body
