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Fitness Specialist > Exam2 > Flashcards

Exam2 Flashcards

1
Q

Par-Q

A

Screens individuals medical history

Doesn’t cover ALL reasons for not testing

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2
Q

Cardio Respiratory Fitness (CRF)

A

Heart, lungs, and vascular systems ability to provide oxygen rich blood to muscles

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3
Q

Flexibility

A 
Range of motion 
Muscles, tendons, and ligaments play a part in flexibility of a joint 
Dynamic 
Static 
Ballistic
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4
Q

Muscular strength

A

Capacity to exert max contraction force against a load
Fast twitch
Lots of energy needed

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5
Q

Muscular endurance

A 
Ability of a muscle to perform extended contractions over a period of time with force 
Slow twitch 
Builds bones
Increases immunity
Increases metabolic rate
Blocks fatigue
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6
Q

Body composition

A

Assessments are tools used to identify % of fat and non fat tissue in the body

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7
Q

Cardio Respiratory fitness evaluations

A 
Walk test 
1.5 mike run
12 minutes run
Treadmill test 
Cycle test 
3 min step test
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8
Q

Body composition tests

A 
Hydrostatic weighing
Air displacement plethysmography
Bioelectrical impedence analysis 
Skin fold
Abdominal circumference 
Body mass index
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9
Q

Goals must be

A

Challenging

Realistic

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10
Q

Re-assessment intervals

A

Cardio&strength&endurance: 8-10
Flexibility: 10-12
Body comp: 12-16

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11
Q

Exercise training principles

A

Overload
Specificity
Progression

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12
Q

Variables that influence overload

A

Intensity : 40-85% VO2max
Duration : 10-60 minutes
Frequency : 3-5 days per week

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13
Q

Cardiovascular development FP

A 
30 minutes
40-60% V02max
5days per week
or
20-25minutes 
65-85% V02max
3 days per week
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14
Q

Weight loss FP

A 
Progress to 300 minutes per week 
40-60% V02max
or
150 minutes per week 
65-85% V02max
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15
Q

Heart Rate Reserve Method (HRR)

A

207-(age x .7)= Max HR
Max HR - RHR= HRR
HRR x .40 + RHR= low Target HR
HRR x .85 + RHR= high Target HR

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16
Q

Dynamic stretching

A

Peeps body for exercise

10-20 reps

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17
Q

Static stretching

A

Must have warmed up muscles prior
Stretch tight areas
15-60 secs
1-4 times

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18
Q

Rest intervals between sets

A

Strength(ATP-CP): 2-4m
Hypertrophy(glycolytic): 60-90s
Endurance(aerobic): 15-30s

19
Q

Training techniques

A

Alignment
Positioning
Motion

20
Q

Weight training sets

A 
Single-set System 
Multiple-set System 
Forced rep system 
Pyramid system 
Priority system
Split routine system
Circuit training system
Super setting system
21
Q

Exercise and expenditure model

A

Resting Metabolic Rate RMR - Exercise Metabolic Rate EMR = Daily Caloric Need DCN

22
Q

Carbohydrates

A

Nutrient essential source of energy made of carbon hydrogen and oxygen

  • simple: sugars&alcohol
  • complex: starches vitamins minerals fiber

Found in liver and skeletal muscle

23
Q

Fats

A

Carbon hydrogen oxygen

Saturated fats

24
Q

Proteins

A 
Carbon hydrogen oxygen nitrogen 
Required for growth maintenance and repair of cells 
Carry oxygen 
Fight disease
Catalyzing reactions 
Essential movement 
Build connective tissue
Blood clotting 
Developing growth hormones
25
Q

Amino acids

A

Building blocks of cells
20 total
8 non-essential (produced)
12 essential (ingested)

26
Q

Vitamins

A

Organic substances essential for body function
Do NOT contain energy
Essential for metabolism of c,f,p

27
Q

Fat soluble vitamins v water soluble vitamins

A

A,D,E,K

B, C

28
Q

Minerals

A 
Inorganic molecules 
Macro minerals:
-calcium
-phosphorus 
-sulfur
-sodium
-chloride
-magnesium
Micro minerals:
-selenium
29
Q

USDA’s recommendations

A

Saturated fats(<10%)
Cholesterol(<300mg)
Sodium(<2300mg)
Sugar(25-37.5g)

30
Q

Grains

A

Whole grains
Refined grains
6-8 oz daily

31
Q

Protein

A

5-6.5oz

32
Q

Vegetables

A

2.5-3cups

33
Q

Fruits

A

1.5-2 cups

34
Q

Dairy

A

3cups

35
Q

Oils

A

5-7 tsp

36
Q

Low moderate high calorie amounts

A

40 low
100 moderate
400 high

37
Q

Glycemic index

A

Measures the effects carbs have on blood sugar levels

Ranking of foods on ability to elevate blood sugar levels

38
Q

Dehydration

A

You shouldn’t lose more than 2% body weight during an exercise session

39
Q

Fluids

A

Muscles are 75% water and each gram of glycogen in muscle stores 3 grams of water

40
Q

Fats

A

95% are triglycerides

Fats supply nearly 90% of energy requirement

41
Q

Creatine

A

Produced from amino acids in body and stored in muscle tissue

42
Q

Excessive protein intake

A

Dehydration

Kidney failure

43
Q

Obesity

A

BMI of 30kg is obese

44
Q

DCN equation

A

Male: RMR= 66+(5xht)+(13.8xwt)- (6.8x age)

Female: RMR= 655+(1.8xht)+(9.6xwt)- (4.7x age)

RMRx (1.3, 1.4, or 1.5 based on activity level)

Fitness Specialist (2 decks)

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