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Fitness Theory > Extra cards from FT with Aaron > Flashcards

Extra cards from FT with Aaron Flashcards

1
Q

Which two diseases cannot be cured by physical activity?

A

rheumatoid arthritis

liver disorders

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2
Q

What are the 5 primary functions of the skeletal system?

A
  1. support
  2. leverage
  3. protection
  4. storage
  5. blood cell production
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3
Q

What is the name of the membrane covering outer surface of bones?

A

periostium

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4
Q

Name the bone categories

A 
long bone
flat bone
short bone
irregular bone
sesamoid bone
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5
Q

What is osteoporosis?

A

when bones lose mass and become frail and brittle

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6
Q

What are the 4 most important degenerative conditions of joints that you need to know?

A

sprain: a stretched or torn ligament
strain: a stretched or torn tendon or muscle
osteoarthritis: a degenerative condition affecting elderly and athletes who have used/abused their joints
rheumatoid arthritis: a chronic inflammatory condition that initially affects the synovial membrane of joints/joint structures

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7
Q

How can we slow the effects of aging on bone density?

A

exercise, hormone regulation, good nutrition

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8
Q

What is the:

mandible
atlas
axis

A

mandible: jaw
atlas: first bone, holds up the skull
axis: gives the head rotation

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9
Q

List the 5 vertebral columns

A

cervical-7 (neck)
thoracic-12 (attachment site for ribs and muscles)
lumbar-5 (bears most of weight, transfers stress to legs)
sacrum (muscle-attachment, pelvic cavity wall)
coccyx (muscle-attachment, tailbone)

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10
Q

What are the possible movements of the cervical region?

A

flexion, extension, lateral flexion, slight rotation

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11
Q

What bones make up the shoulder girdle?

A

clavicle

scapula (shoulder blade)

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12
Q

What is special about the symphysis pubis

A

this is where two bones come together

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13
Q

What is another name for the heel bone?

A

calcaneous

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14
Q

What are the primary functions of the ACL, PCL, MCL, LCL?

A

ACL: restrains excessive forward movement of the lower leg bone (tibia) in relation to the thigh bone
PCL: prevents posterior translation of the tibia on the femur
MCL: stabilizes the knee in lateral movements such as side shuffling
LCL: stabilizes the knee in lateral movements such as side shuffling

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15
Q

Name the 3 types of connective tissue

A

ligaments: attach bone to bone
tendons: attach muscle to muscle
cartilage: covers ends of bone

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16
Q

What are the 4 most important directional terms to know (anatomical terminology)?

A

deep
superficial

superior
inferior

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17
Q

What is a trunk curl?

A

a crunch or a sit-up

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18
Q

What muscle is responsible for lowering the body slowly during hip flexion?

A

hamstrings and glutes

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19
Q

What is the agonist, antagonist, and stabilizer?

A

agonist: primary muscle for movement. Concentric or eccentric actions
antagonist: opposite of the agonist. Passive (along for the ride)
stabilizer: stabilizes or anchors a body part

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20
Q

What are the functions of the muscles?

A

posture
protection
movement

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21
Q

What are the two types of muscle contractions?

A

isotonic muscle action

isometric muscle action

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22
Q

Define concentric and eccentric

A 
concentric = muscle shortens while under tension
eccentric = muscle lengthens while under tension
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23
Q

Define the three muscle fibre types

A 
fast glycolitic (FG): 10 - 20 seconds e.g. sprinter
fast oxidative glycolytic (FOG): 1-3 min e.g. hockey
slow oxidative (SO): 10-12 mins or longer e.g. marathon runner
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24
Q

List the muscles of respiration

A 
intercostals (external/internal)
diaphragm
abdominals (internal/external obliques, rectus abdominis, transversus abdominis)
25
List the muscles of the abdominal region
rectus abdominis, obliques, transverse abdominis
26
What are the muscles of the elbow and forearm?
triceps, biceps, brachialis, brachioradialis
27
What is special about the rectus femoris?
it crosses two joints
28
What muscles are included in the quadriceps group?
rectus femoris vastus medialis vastus intermedius vastus lateralis
29
What are some exercise examples for the deltoids?
anterior deltoid raise lateral dumbbell raises shoulder press
30
What are some exercise examples for the pectoralis major?
push-ups, bench press, chest fly
31
What is an exercise example for the transversus abdominis?
belly button to spine
32
What is an exercise example for the rectus abdominis?
crunches/sit-ups
33
What is an exercise example for the external and internal obliques?
oblique crunches
34
What are some exercise examples for the illiopsoas?
hanging crunches, knee drives
35
What are some exercise examples for the quads?
leg extensions, lunges, squats
36
What are some exercise examples for the adductors?
adduction machine, squats
37
What are some exercise examples for the latissimus dorsi and trapezius
lat pulldowns, pullups/chin-ups, bent-over rows, reverse fly
38
What is an exercise example for the rhomboids?
cable rows
39
What are some exercise examples for the gluteus medius? The gluteus minimus?
gluteus medius: clamshells/side lying leg raises, abduction on machine, single leg exercises gluteus minimus: walking/jogging, single leg exercises
40
What is an exercise example for the soleus?
seated calf raises
41
What is the percentage daily intake for each of the major nutrients?
protein: 15% carbohydrate: 55% fat: 30% minerals: RNI vitamins: RNI water: varies with body size and activity level
42
What is non-essential fat?
stored fat from excess calorie intake
43
What is a positive energy balance? A negative energy balance?
``` positive = gain fat (energy intake greater than expenditure) negative = lose fat (energy intake less than expenditure) ```
44
One pound of fat = ? cal?
3,500
45
What are the 3 methods of ATP production?
``` anaerobic alactic (high intensity lasting 10-20 seconds) anaerobic lactic (exercise lasting 3-4 mins) aerobic (long lasting exercise 10+ min) ```
46
What are the two processes to produce ATP aerobically?
fatty acid oxidation | aerobic glycolysis
47
What is the difference between aerobic power and muscular endurance?
aerobic power is the efficiency of the heart, lungs and circulatory system, whereas muscular endurance is the amount of weight that can be lifted during 2 or more reps
48
How much energy (ATP) is produced by a glucose molecule? A fat molecule?
glucose molecule: 36-40 ATP | fat molecule: 100 ATP
49
Explain the difference between the myotatic stretch reflex and the inverse myotatic stretch reflex
myotatic stretch reflex is the first reflex. Muscle spindles activate, sense velocity of a stretch. During the inverse myotatic stretch reflex, GTOs sense tension, muscle relaxes
50
According to the F. I. T. T. Principle, give the frequency, intensity, time, and type for the following: ``` muscle strength muscle hypertrophy muscular endurance cardiovascular flexibility ```
muscle strength: 2-3x/week, 85-100%, 1-4 reps, resistance muscle hypertrophy: 2-3x/week, 70-85%, 6-12 reps, resistance muscular endurance: 3x/week, 60-70%, 13+ reps, resistance cardiovascular: 3-6x/week, 60-90%, 20+ min, jogging, cycling, swimming (any large muscle group activity) flexibility: 2-7x/week, RPE 3-7, hold for 15-90 sec, static, dynamic, active, PNF
51
What is the most common contributor to muscle imbalance?
improper posture
52
What muscles are used in a push-up?
pectoralis major anterior deltoid triceps
53
What muscles are used in a hamstring curl?
hamstrings | gastrocnemius
54
What muscles are used in a squat?
``` gluteus maximus adductors quads gastrocnemius soleus ```
55
What muscles are used in a seated row?
``` posterior deltoid rhomboids trapezius lats biceps ```
56
What muscles are used in a dumbbell shoulder press?
anterior deltoid medial deltoid triceps
57
What muscles are used in a lunge?
``` gluteus maximus quads adductor magnus adductor brevis gastrocnemius soleus ```
58
Explain the directional movements of the SITS muscles
supraspinatus: abducts first 15 degrees infraspinatus: external rotation teres minor: external rotation subscapularis: internal rotation

Fitness Theory (9 decks)

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