Final exam

Question 1

What is the difference between physical activity and exercise?

Answer 1

Physical activity is anything that increases expenditure. Exercise is planned structured activity that is done for a purpose.

Question 2

What are the most important factors related to musculoskeletal injury?

Answer 2

Intensity of exercise and type of exercise

Question 3

What is the benefit of the Par Q?

Answer 3

Allows for persons normally screened out of PA to be screened back into participation

Question 4

What is the abnormally uncomfortable awareness of breathing?

Answer 4

Dyspnea

Question 5

What is pain that occurs in the lower extremities with an inadequate blood supply?

Answer 5

Intermittent Claudication

Question 6

What are the 8 risk factors?

Answer 6

Age, Family history, smoking, BMI, Lipid Panel, Physical Inactivity, Blood Glucose, Blood pressure

Question 7

If an individual is on blood pressure medication, should BP be a risk factor?

Answer 7

Yes

Question 8

What is the equation for calculating LDL?

Answer 8

Total Cholesterol - HDL - (Triglycerides/5)

Question 9

What are the 9 signs or symptoms?

Answer 9

Pain in chest/neck/jaw /arms, shortness of breath, dizziness or syncope, orthopnea/paroxysmal nocturnal dyspnea, ankle edema, palpitations or tachycardia, intermittent claudication, known heart murmur, unusual fatigue or shortness of breath with usual activities

Question 10

Where does the right ventricle pump blood to?

Answer 10

Lungs

Question 11

Where does the left ventricle pump blood to?

Answer 11

Body and Tissues

Question 12

What is the pathway of the heart?

Answer 12

Right atrium, right ventricle, pulmonary artery, left atrium, left ventricle, aorta

Question 13

What is required to create ATP via the oxidative energy system?

Answer 13

Oxygen

Question 14

T or F: muscle cells have a limited capacity to store ATP

Answer 14

True

Question 15

What are the three systems to produce ATP?

Answer 15

Creatine phosphate, anaerobic glycolysis, and oxidative phosphorylation

Question 16

What is the creatine phosphate energy system used for?

Answer 16

immediate energy and quick movements- 10 seconds or less

Question 17

What is the anaerobic glycolysis energy system used for?

Answer 17

Medium duration intense exercise cannot go over 90 seconds

Question 18

What is the net energy yield of anaerobic glycolysis?

Answer 18

2 glucose and 3 atp

Question 19

What is oxidative phosphorylation?

Answer 19

Uses energy from electron transport chain and Krebs cycle

Question 20

What is the net product of oxidative phosphorylation?

Answer 20

38 ATP from Carbs and 129 ATP from fat

Question 21

What is VO2?

Answer 21

An index of the body’s efficiency at producing work, expressed in mL/kg/min

Question 22

What is VO2 max?

Answer 22

The maximum amount of oxygen the body can utilize during a specified period of usually intense exercise

Question 23

What is steady state?

Answer 23

The point at which VO2 plateaus during submaximal aerobic exercise, and energy systems is equal to the energy required to perform the set intensity of work

Question 24

How does aerobic exercise training affect steady state?

Answer 24

reduces the oxygen deficit, elevates VO2, and less ATP production required

Question 25

What is EPOC?

Answer 25

Excess post exercise oxygen consumption

Question 26

What is Stroke volume?

Answer 26

the amount of blood pumped by the heart per beat

Question 27

What is the Fick Equation used for?

Answer 27

To determine VO2 max

Question 28

What is HR response to exercise?

Answer 28

HR increases linearly with increasing workload until HR maximum is reached

Question 29

What is SV response to exercise?

Answer 29

SV increases with workload, but only up to approximately 40-60% of VO2 max in general pop.

Question 30

What is the Frank Starling Mechanism?

Answer 30

Enhanced venous return increases preload, stretches cardiac muscle fibers, and increases Ejection fraction

Question 31

Why does SV plateau?

Answer 31

Why does SV plateau?

Question 32

What is cardiac output response to exercise?

Answer 32

What is cardiac output response to exercise?

Question 33

Why does SV increase initially?

Answer 33

Frank-Starling mechanism

Question 34

What is pulmonary ventilation's response?

Answer 34

increases linearly with work until 50-80% of VO2 max

Question 35

What is MAP?

Answer 35

the average blood pressure in the arterial system during a single cardiac cycle

Question 36

How many times should HR be assessed in each stage? Why?

Answer 36

2- to see if they reach steady state

Question 37

What is Rate Pressure Product?

Answer 37

indicative of the workload on the heart

Question 38

What is the equation for RPP?

Answer 38

HR x SBP

Question 39

What is the RPP? 50 bpm and 116 mmHg

Answer 39

50x116= 5800

Question 40

What is the equation to find max HR?

Answer 40

207- (0.7xage)

Question 41

What should HR be between before workload is increased?

Answer 41

2 HR checks between 5 beats per minute

Question 42

What are the principles to take into consideration when prescribing CV exercise?

Answer 42

Progressive overload, reversibility, individual differences, specificity of training

Question 43

Overload principle

Answer 43

exercising beyond what is usual to induce adaptation, manipulating part of FITT

Question 44

Heart Rate Reserve

Answer 44

most accurate, takes RHR into account, and parallels VO2R

Question 45

What happens when sweat rate increases?

Answer 45

Plasma volume decreases, which decreases SV, which increases HR

Question 46

What happens when plasma volume decreases?

Answer 46

Heart rate elevates to try and compensate and SV decreases

Question 47

What in our body changes at a high altitude?

Answer 47

Our red blood cells increase so we have a better oxygen carrying capacity

Question 48

What is the smallest contractile unit of muscle?

Answer 48

Sarcomere

Question 49

What do sarcomeres together make?

Answer 49

Myofibril

Question 50

What do many myofibrils together make?

Answer 50

Muscle fiber

Question 51

Agonist

Answer 51

Primary mover

Question 52

Synergist

Answer 52

Assist in movement

Question 53

Antagonist

Answer 53

oppose movement

Question 54

Type I muscle fibers are known as....

Answer 54

Slow twitch/Red

Question 55

What are the characteristics of Type I muscle fibers

Answer 55

high oxidative capacity, lower contractile force capability, better for aerobic, more mitochondria

Question 56

Type II fibers also known as...

Answer 56

Fast twitch/White

Question 57

What are the characteristics of type II fibers?

Answer 57

high glycolytic capacity, a higher contractile force capability, better for anaerobic, less mitochondria

Question 58

How are muscle fibers innervated?

Answer 58

Motor neuron

Question 59

What motor units are recruited first?

Answer 59

Smaller or lower threshold motor units, mostly type I

Question 60

isometric contraction

Answer 60

muscle contracts, but no movement at the joint takes place- "sticking place"

Question 61

Isokinetic contraction

Answer 61

muscle contraction occurring at one speed

Question 62

Handgrip strength is specific to...

Answer 62

joint angle being tested

Question 63

What plane is jumping jacks in?

Answer 63

Frontal

Question 64

What plane is running in?

Answer 64

Sagittal

Question 65

What plane is chest flys in?

Answer 65

Transverse

Question 66

Progression

Answer 66

The demands placed on the body must be continually increased over time to achieve long term gains

Question 67

What is accommodation?

Answer 67

Plateau will results from lack of change in training program

Question 68

What is the guideline for progression?

Answer 68

increase weight 5-10% per week and decrease the reps by 2-4

Question 69

What is overload?

Answer 69

Changing the exercise or adding more advanced exercises to enhance muscular fitness

Question 70

What is Dynamic Constant External Resistance?

Answer 70

Concentric and eccentric muscle contraction

Question 71

Where do children get injured the most in RT?

Answer 71

Hands and feet

Question 72

Where do adults get injured the most in RT?

Answer 72

Trunk and arm

Question 73

What is an open kinetic chain? Ex?

Answer 73

Distal joint moves freely- leg extension, shoulder press

Question 74

What is closed kinetic chain? ex?

Answer 74

Distal joint is stationary, closely mimics everyday activity- squat and pushup

Question 75

For general muscular fitness goals, a load corresponding with a rep range of _____ at _______ 1RM is effective.

Answer 75

8-12, 60-80%

Question 76

How many days/week of training each muscle group for maximal strength?

Answer 76

3

Question 77

One exercise session per week has been shown to maintain strength for up to _____ months provided intensity remains constant.

Answer 77

3

Question 78

How many minutes between sets should you rest?

Answer 78

2-3 mins

Question 79

What is periodization?

Answer 79

Planned manipulations of training variables to maximize fitness adaptations- alternating between high and low intensities and high and low reps

Question 80

What is the classic form of periodization?

Answer 80

2-4 microcycles of similar workouts but increases intensity

Question 81

What is the nonlinear form of periodization?

Answer 81

great variation within each microcycle

Question 82

What are the 2 protective reflex responses provided by proprioceptors to prevent injury?

Answer 82

Muscle Spindle and Golgi Tendon reflex

Question 83

Muscle spindle

Answer 83

Receptor that provides information to the CNS about muscle length

Question 84

Golgi tendon reflex

Answer 84

Provides information about the tension of the muscle on its tendon and inhibits contracting

Question 85

How much more essential fat do women have compared to men?

Answer 85

4x, 12-31%

Question 86

What is storage fat?

Answer 86

Fat that accumulates in the adipose tissue and can protect internal organ

Question 87

What percentage of children are obese?

Answer 87

19.3%

Question 88

What percent of the US population are considered overweight and obese?

Answer 88

72%

Question 89

What percent of the US population is considered obese?

Answer 89

40%

Question 90

What percent body fat is considered "good" for men?

Answer 90

12-23%

Question 91

What percent body fat is considered "good" for women?

Answer 91

17-25%

Question 92

What are the skin fold sites?

Answer 92

Abdominal, Triceps, Chest, Midaxillary, Subscapular, Suprailiac, Thigh

Question 93

What does the NHLBI recommend in regards to weight reduction results in improved health?

Answer 93

5-10%

Question 94

What are the components of Total energy expenditure (TEE)?

Answer 94

Resting energy expenditure, Thermal effect of food, Physical activity

Question 95

What is the Harris-Benedict Equation?

Answer 95

Calculates resting energy expenditure

Question 96

Carbohydrate intake- _ kcals/g

Answer 96

4

Question 97

Protein intake- _ kcals/g

Answer 97

4

Question 98

Fat intake- _ kcals/g

Answer 98

9

Question 99

Alcohol intake- _ kcal/g

Answer 99

7

Question 100

What is the body's main source of fuel and is needed for CNS and muscles to function?

Answer 100

Carbohydrates

Question 101

What is needed for growth, tissue repair, and immune function?

Answer 101

Protein