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Final Flashcards

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1
Q

What are the points of contact on a bench? when you’re doing bench press. five points of contact? except what
a. back
b. knees
c. right hand, left hand
d. buttocks

A

c. right hand, left hand

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2
Q

Glycolysis refers to the breakdown of

A

glycogen in the muscle

and
glucose in the blood

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3
Q

The ____ of the exercise intensity is ____ the amount of time the exercise is performed.
a. higher, shorter
b. higher, longer
c. lower, shorter
d. lower, longer

A

a. higher, shorter
d. lower, longer

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4
Q

which of the following decreases with aerobic endurance overreaching or overtraining?
a. muscle soreness
b. sympathetic stress response
c. sub maximal exercise heart rate
d. resting and max heart rate

A

Resting and max heart rate

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5
Q

How does exercise help bone health?

A

makes bone stronger by making them work harder

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6
Q

The lactate threshold typically begins at ___________% maximal oxygen uptake in untrained subjects and at _____________% maximal oxygen uptake in trained subjects.

A

50-60 untrained; 70-80 trained

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7
Q

What is the Frank-Starling principle

A

The more the heart fills with blood, the harder it pumps, like stretching a rubber band

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8
Q

When should you be doing plyometric training?

A

On opposing muscle days: lower body plyos when upper body is the focus, upper body plyos when focusing on lower body workout.

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9
Q

what is efferent?

A

brain to body (motor)

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10
Q

Which of the following grips is used for dumbbell wrist curl exercise?
a. closed, pronated
b. closed, supinated
c. closed, neutral
d. open, alternated

A

b. closed, supinated

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11
Q

The ________ the exercise intensity, the ________ the amount of time the exercise can be performed.

A

higher, shorter
and
lower, longer

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12
Q

What helps carry oxygen in blood and how does it get into cells?

A

Hemoglobin in blood carries oxygen. It moves into cells through tiny membranes

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13
Q

what is pronated?

A

palm facing down

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14
Q

___ overtraining results from the predominantly in high ___?
a. aerobic volume
b. aerobic intensity
c. anaerobic volume
d. anaerobic intensity

A

a. aerobic volume
d. anaerobic intensity

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15
Q

Which of the following decreases with aerobic endurance overreaching or overtraining?

A

resting and maximal heart rate

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16
Q

Which of the following represents target heart rate?
a. max heart - exercise intensity
b. max heart + exercise intensity
c. max heart x exercise intensity
d. max heart / exercise intensity

A

c. max heart x exercise intensity

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17
Q

What are the grips we went over in class?

A

Prone, supinated, neutral, alternate

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18
Q

In general, how often should running shoes be replaced?

A

300-500 miles or 6 months, whichever comes first

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19
Q

Glycolysis refers to the breakdown of
a. phosphocreatine
b. glycogen in the muscle
c. glucose in the blood
d. triglycerides

A

b. glycogen in the muscle
c. glucose in the blood

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20
Q

Increased blood flow at the onset of aerobic exercise is due to a(n) _____________ in sympathetic nervous system stimulation and a(n) _____________ in parasympathetic nervous system stimulation.

A

increase; decrease

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21
Q

What is professor C’s favorite all body exercise?

A

Burpees

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22
Q

Which grip is used for the dumbbell wrist curl exercise?

A

supinated

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23
Q

What is a exercise you do you normally alternate your grip?

A

dead lift

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24
Q

What is the equation for heart rate reserve (HRR)?

Study These Flashcards
A

client’s maximum heart rate − resting heart rate

25
Which neuron conducts impulses from the muscle to the nervous system? a. efferent b. afferent c. synapse d. sensory
b. afferent
26
To prescribe a target heart rate based on a percent of age predicted maximum heart rate when using arm exercise, the personal trainer must make a downward adjustment of ______ beats/min when calculating the age-predicted maximum heart rate.
10-13
27
what is afferent?
brain to muscle (sensory)
28
What is an example of an ego involved goal?
compete against someone else. not for strength but to be better than someone else
29
When spotting over the head dumbell exercises. The personal trainer should spot at which location?
wrists
30
What is a disadvantage of machine based training? a. less activation of stabilizing muscles b. weaker carry over to sport performance c. lack of getting stronger in different muscle activation d. less range of motion or muscle activation for other muscles in that area
d. less range of motion or muscle activation for other muscles in that area
31
Which of the following is true regarding suspension training? a. resistance is independent of weight being moved b. if the center mass is further its easier c. center mass is closer its easier d. when using this method there is no difference
c. center mass is closer its easier
32
what are the steps in the sliding filament theory?
muscles move when tiny fibers called actin and myosin slide past each other. Myosin grabs actin, pulls it, lets go, and does it again, like oars rowing a boat
33
Castro is preparing for her or his first half-marathon and wants to complete the 13.1-mile (21 km) distance in 2 hours. Which of the following would be an appropriate long slow distance workout?
running 15 miles (24 km) at a pace of 5 miles per hour (8.0 kph)
34
If Castro's preparing for his first half marathon and wants to complete it in two hours. what's the appropriate slow distance workout for Castro? a. cycling at 13.5 miles b. stair climbing for 2 hours c. freestyle swimming for an hour d. running for 15 miles
d. running for 15 miles
35
What is an advantage of machine based training? a. enhance ability to target specific muscle groups b. greater activation of stabilizing muscles c. improve muscle activation d. stronger carry to support performance
a. enhance ability to target specific muscle groups
36
Which of the following is usually an appropriate stair stepping depth?
4-8 inches (10.2-20.3 cm)
37
Which of the following represents heart rate reserve? a. clients max heart rate + resting heart rate b. clients max heart rate x resting heart rate c. clients max heart rate - resting heart rate d. clients max heart rate / resting heart rate
c. clients max heart rate - resting heart rate
38
As a rule, explosive, or simply power, exercises (e.g., power clean, hang clean, push jerk, high pull, snatch) should not be spotted.
Never duh!
39
How many molecules of ATP are produced from glycolysis of one molecule of stored glucose from glycogen?
3
40
What is the equation for target heart rate (THR)?
age predicted maximal heart rate × exercise intensity
41
What are the different muscle fiber types?
slow (endurance) fast (quick moves)
42
What is an example of a task-involved goal?
Set a personal record in the bench press.
43
what's in muscles contractile unit?
muscles have zones and bands. Thick (myosin) and thin (actin) slide to make muscles move
44
What is the standard weight of an olympic barbell? a. 25 b. 35 c. 45 d.60
c. 45
45
what is neutral?
vertical
46
What is an example of an ego-involved goal?
Win a bodybuilding competition.
47
When should you do dynamic flexibility training?
At the start of a workout
48
When regarding suspension-training, when is it harder to perform an exercise?
If the center of mass is closer to the anchor point, exercise intensity increases.
49
____________ overtraining results from predominantly high _______________.
Aerobic; volume Anerobic; intensity
50
What topic of the class was your biggest takeaway this semester?
Goal setting and motivation
51
What is the standard weight of an Olympic barbell?
45 pounds (20 kg)
52
What is the advantage of free weights?
stronger carryover to sport performance
53
How many molecules of ATP are produced from glycolysis of one molecule of stored glucose from glycogen?
3
54
What is an advantage of machine-based training?
enhanced ability to target specific muscle groups
55
what is supinated?
palm facing up
56
Which neurons conduct impulses from the central nervous system to periphery central nervous system? a. afferent b. efferent c. synapses d. sensory
a. afferent
57
If an individual aims to run a 5k race at the pace of seven and a half miles. What should their training be at? a. one hour at six and a half miles per hour b. 25 min at seven and a half c. intervals of three to five min at six and a half d. intervals of three to five min at seven and a half
c. intervals of three to five min at six and a half d. intervals of three to five min at seven and a half
58
Which of the following grips is used for a hammer curl exercise? a. pronated b. supinated c. neutral
c. neutral
59
As a rule, explosive or simply power exercises: power clean, hang clean, push jerk, push press, and snatch should never be spotted. True or false
True

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