Exam Flashcards
1
Q
aerobic
A
requires oxygen
2
Q
anaerobic
A
without oxygen
3
Q
ATP
A
energy storage & transfer unit within cells
4
Q
anaerobic threshold
A
where the body can no longer produce enough energy with normal oxygen intake.
5
Q
EPOC
A
excess post oxygen consumption elevation of metabolism after exercise.
6
Q
Torque
A
A force that produces rotation.
7
Q
Lever
A
rigid “bar” that rotates around a stationary fulcrum.
8
Q
1st class lever
A
fulcrum in middle
9
Q
2nd class lever
A
resistance in middle
10
Q
3rd class lever
A
effort in middle
11
Q
relative flexibility
A
the tendency for the body to take the path of least resistance.
12
Q
Autogenic inhibition
A
Neural impulses that sense tension are greater than the impulses that cause muscles to contract.
13
Q
Reciprocal inhibition
A
simultaneous contraction of one muscle and relaxation of its antagonist’s muscle.
14
Q
Pattern overload
A
Consistently repeating the same motion placing abnormal stress on the body
15
Q
postural distortion patterns
A
predictable patterns of muscle imbalances
16
Q
altered reciprocal inhibition
A
muscle inhibition caused by a tight agonist inhibiting it’s functioning antagonist.
17
Q
synergistic dominance
A
inappropriate muscle takes over the function of a weak or inhibited mover.
18
Q
muscle imbalance
A
the alteration of muscle length surrounding a joint.
19
Q
sagittal planes
A
divides the body into right and left sides
20
Q
frontal plane
A
divides the body into front and back
21
Q
transverse
A
divides the body into top and bottom halves
22
Q
Motor control
A
the study of posture and movements with the involved structures and mechanisms used by the CNS.
23
Q
Internal feedback
A
process whereby sensory information is used by the body via length-tension relationships and force couple relationships.
24
Q
external feedback
A
information provided by an external source, such as a personal trainer.
25
As a personal trainer do not
Diagnose medical conditions
prescribe treatment
prescribe diets
provide treatment of any kind for injury or disease
provide rehabilitation services for clients
provide counseling services for clients
26
PAR-Q
a questionnaire that has been designed to determine the safety or possible risk of exercising for a client.
27
Stabilization
ability to maintain postural equilibrium & support joints during movement.
28
Strength
the ability of the neuromuscular system to produce internal tension to overcome an external force.
29
strength endurance
ability to repeatedly produce high levels of force for prolonged periods
30
maximum strength
the max force produced by a muscle
31
muscular hypertrophy
enlargement of skeletal muscle fibers from resistance training.
32
Power
the greatest force produced in the shortest amount of time.
33
Pronation distortion syndrome
A postural distortion syndrome characterized by foot pronation and adducted and internally rotated knees (knock knees).
34
Lower crossed syndrome
an anterior tilt to the pelvis (arched lower back)
35
Upper crossed syndrome
a forward head and rounded shoulders.
36
Overhead squat assessment
assess dynamic flexibility, core strength, balance, and overall neuromuscular control.
37
Single leg squat assessment
transitional movement assessment from the overhead squat assessment
38
Pushing assessment
assesses movement efficiency and potential muscle imbalances during pushing movements
39
Pulling assessment
assess movement efficiency and potential muscle imbalances during pulling movements
40
Push up test
measures muscular endurance of the upper body
41
Davies test
measures upper extremity agility and stabilization.
42
Shark skill test
Designed to assess lower extremity agility and neuromuscular control. Progression from the single-leg squat.
43
Dynamic stretching
stretching performed to simulate normal functional movements.
44
Self-myofascial release (SMR)
applying gentle force to an adhesion "knot", changing the elastic muscle fibers from a bundled position to a straighter alignment. Hold for 30 seconds
45
Flexibility
the ability to move a joint through its complete range of motion.
46
Dynamic ROM
combination of flexibility and the nervous system's ability to control this range of motion.
47
Static stretching
Used to correct existing muscle imbalances and lengthen overactive musculature. Hold for 30 seconds.
48
Active stretching
used to increase the extensibility of soft tissues through reciprocal inhibition.
49
Dynamic stretching
Used to increase the flexibility with optimal neuromuscular control.
50
Muscle spindles
sensory receptors that sit parallel to muscle fibers.
51
overtraining
going beyond the point in training that you can recover.
52
general warm-up
a warm-up to get the entire body ready for exercise.
53
Specific warm-up
used to get the body ready for a specific exercise
54
FITTE
Frequency, Intensity, Time, Type, Enjoyment
55
Intensity
Level of demand that a given activity places on the body.
56
Circuit training
Performing cardio exercises or strength exercises in succession all one after the other with practically no rest.
57
Interval training
One minute running with 3-minute rest.
58
Core
All of the muscles that attached to or pass the joints in the lumbo pelvic complex.
59
Bracing
contracting the outer muscle units
60
Stabilization core training
Mostly with stability balls or isometric holds.
61
Strength core training
Physically moving from the core.
62
Power core training
Explosive movements with the core. Ex: throwing a medicine ball.
63
Plyometric training
quick powerful movements involving an explosive concentric muscle contraction proceeded by eccentric muscle action.
64
Reactive training
Powerful and quick movements to enhance neuromuscular efficiency, the rate of force production and firing frequency.
65
The rate of force production
This is the ability for the muscles to exert the maximal force output in the shortest amount of time.
66
Speed
The velocity of a person going straight ahead
67
Quickness
The ability of a person to react without hesitation.
68
Agility
Demands a high level of neuromuscular efficiency in order to keep one's center of gravity. Agility focuses on multiple planes.
69
Backside mechanics
Correct alignment of the rear leg and pelvis while sprinting.
70
Front side mechanics
This is the correct alignment of the leading leg and pelvis while sprinting. `
71
Stride length
the exact distance covered for each stride taken.
72
Stride rate
How many strides a person takes in a given distance ran.
73
General adaption syndrome
How the body reacts to stress.
74
Alarm reaction
initial reaction to a stressor.
75
Resistance development
the body increases functional capacity to adapt to a stressor.
76
Exhaustion
the stressor is too much or lasts too long for systems to handle.
77
SAID Principle
The body will specifically adapt to the demands placed on it.
78
Mechanical specificity
The weights and movements placed on the body
79
Neuromuscular specificity
The speed of contractions and exercise selection.
80
Metabolic specificity
Energy demand placed on the body
81
Progressive overload
The training stimulus must exceed current capabilities to elicit optimal physical, psychological, and performance adaptations.
82
Periodization
Dividing a training program into different periods, training different adaptations in each.
83
Macrocycle
Annual plan
84
Mesocycle
Monthly plan
85
Microcycle
Weekly plan
86
Volume
Amount of physical training performed within a specific period of time.
87
Autonomy supportive coaching
Creating an environment that promotes self-improvement as opposed to beating others
88
Prompting
using cues to indicate behavior
89
Contracting
Written statements outlining behaviors and consequences for fulfillment
90
Intrinsic approach
Emphasizes internal enjoyment instead of just reaching goals.
91
Pyramid set
When you increase the reps and decrease the weight or vice versa.
92
Drop set
When you decrease the weight after failing to continue performing reps.
93
Split routine
Focusing on one muscle group on certain days
94
Vertical loading
When you do one set, do another one but move on to the next exercise.
95
Peripheral heart action
Alternating between lower body exercises and upper body exercise in a circuit fashion.
96
Horizontal loading
When you complete all of your sets for one exercise before changing to another exercise.
97
Repetitive movement patterns
Creates pattern overload
98
Dress shoes
lead to tight calves, and achilles which lead to flat feet
99
Step test
measures cardiorespiratory fitness using HR
100
Extended periods of sitting
tight hip flexors, rounded shoulders and forward head.
101
Exercise selection
The process of choosing exercises for program design that allows for the optimal achievement of the desired adaptation.
102
Training plan
is a specific plan that a PT uses to meet a clients goal.
