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BCRPA Personal Training Course > General Knowledge > Flashcards

General Knowledge Flashcards

1
Q

Name the 5 components of Fitness realted to health

A

Cardio endurance

Muscular strength

Muscular Endurance

Flexibility

Body Composition

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2
Q

Name the 6 components of fitness related to Performance

A

Balance

Power

Agility

Coordination

Reaction time

Speed

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3
Q

What is the S.A.I.D. principal?

A

Specific Adaptation of Imposed Demands

- the body will adapt to the specific types of demands it experiences

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4
Q

What does supercompensation mean?

A

After exercise and recovery fitness levels will surpass initial fitness level for a short time

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5
Q

Describe the F.I.T.T. principle

A

Frequency
Intensity
Time
Type

Used to build exercise plans

Can change over time based on people’s goals and phase of training

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6
Q

Name 7 functions of the skeleton

A 
Protects brain and organs
Gives body form
Attaches muscles
Assists muscles to produce movement
Stores and releases minerals
Marrow creates red blood cells
Yellow marrow stores fat to produceblood cells
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7
Q

What are the main functions of muscle?

A

To contract - pulling bone to create movement

To stabilize and balanced body, even at rest

To move substances through body (food, saliva, blood)

Generate Heat

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8
Q

What are the three types of muscle in the body?

A

Cardiac muscle - in 💓, movement is involuntary

Smooth muscle - found in walls of organs move substances, involuntary

Skeletal muscle- primarily attached to bones to create movement, conscious control

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9
Q

What are the three main sections of muscle?

A

Muscle belly: middle, thickest part

Origin : where it originally comes out of bone, proximal end

Insertion: distal end

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10
Q

What is a fascicle?

A

Small strands bound together to create muscle fiber

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11
Q

What is fascia?

A

Connective tissue: Covers fascicles, reduces friction, holds muscle together, insulates muscle from electrical activity

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12
Q

Name the three layers of fascia

A

Epimysium: outer layer around whole belly

Perimysium: surrounds each fascicle

Endomysium surrounds each muscle fiber

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13
Q

Name the three types of muscle fibers

A

Type I Slow-twitch: low power, high endurance (Marathon)

Type 2a intermediate twitch: medium power,medium endurance (800 m race)

Type 2B fast twitch: high power, low endurance (100 m race)

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14
Q

Name the components that make up a muscle fiber

A

Myofibrils: make up muscle fiber

- > myofilaments: make up myofibrils
    - > myosin:hands that pull
    - > Actin: rope to pull along
    - > sarcomere basic unit of muscle that contains both      actin and myosin
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15
Q

What is a neuromuscular junction?

A

Endpoints of nerves attached to muscle

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16
Q

What is the synaptic cleft?

A

Small gap between nerve and muscle fiber

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17
Q

What is a neurotransmitter?

A

Released across synaptic cleft to start contractions

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18
Q

What makes up a motor unit?

A

A nerve and all the muscle fibers it innervates

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19
Q

What is a fine motor unit?

A

A nerve with few innervations, controls movement with a high level of detail / precision

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20
Q

What is a gross motor unit?

A

A nerve with lots of Innovations, unprecise movement

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21
Q

What is the all-or-nothing concept in terms of muscle activation?

A

When stimulated muscle fiber twitches to 100% capability always

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22
Q

What is a crossbridge?

A

A cross bridge is formed when myosin grabs onto actin and creates a contraction in a muscle fiber

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23
Q

What is the line of pull?

A

The direction the muscle fiber runs and the direction it can contract in

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24
Q

What is The Agonist muscle?

A

Muscle primarily responsible for movement at a joint

25
Q

What is the antagonist muscle?

A

Muscle creating opposite action of agonist, opposite movement at joint

26
Q

What is a concentric contraction?

A

Agonist muscle shortens while generating a force

27
Q

What is an eccentric contraction?

A

Agonist muscle lengthens while generating a force

28
Q

What is an isometric contraction?

A

Agonist muscle generates a force but does not move

29
Q

What is passive lengthening?

A

Antagonist muscle lengthens while relaxed

30
Q

What is passive shortening?

A

Antagonist muscle shortens while relaxed

31
Q

What is ATP?

A

Adenosine triphosphate: energy source created by body

Micronutrients (fats carbs protein) get converted to ATP

Promotes crossbridge formation

32
Q

Describe the aerobic energy system

A

Produces most ATP

Requires oxygen

Takes place in mitochondria

Slower process, lower intensity, longer-duration activities

33
Q

Describe the anaerobic energy system

A

Produces less ATP than aerobic, does it more quickly

Doesn’t use oxygen

Takes place in sarcoplasm

High intensity low duration activities (2 minutes or less)

34
Q

Describe the ATP-CP Energy System

A

CP stands for creatine phosphate

ADP leftover from ATP cycle bonds with creatine phosphate to replace missing phosphate molecule

Takes place in sarcoplasm

Shorter more intense activities (15 seconds or less, 100m Sprint)

35
Q

What is the lactate threshold?

A

Point at which our body switches from aerobic to anaerobic energy generation

Can be improved by practicing cardiovascular exercise at higher intensities

36
Q

What are the four energy pathways?

A

Beta oxidation pathway: utilizes fat in body to produce ATP

Aerobic glycolysis pathway: utilizes glucose to produce ATP

Anaerobic glycolysis pathway: utilizes glucose in anaerobic system to produce ATP

Phosphagen pathway: has tiny reserves of ATP but produces it very quickly, creatine phosphate bonds with ADP to replenish ATP

37
Q

Describe the characteristics of the beta oxidation metabolic pathway

A

Time to fatigue: 30 minutes or more

Reason for fatigue biomechanical breakdown dehydration heat exhaustion / stroke depletion of glucose and fat stores

Activity domination: long-duration EG Marathon

Amount of ATP produced: 1 fatty acid + oxygen = 147 molecules

Location of ATP production: mitochondria

Work to rest ratio= 1:1

38
Q

Describe the aerobic glycolysis metabolic pathway characteristics

A

Time to fatigue: 4- 30 minutes

Reason for fatigue: biomechanical breakdown, dehydration, heat exhaustion / stroke, depletion of glucose/fat stores

Activity domination: 5km run

Amount of ATP produced: 1 glucose + O2 = 36 to 40 molecules

Location of ATP production: mitochondria

Work to rest ratio= 1:1 to 1:1.5

39
Q

Describe the anaerobic glycolysis metabolic pathway characteristics

A

Time to fatigue: 30 seconds - 2 minutes

Reason for failure: build up of acidity in muscles

Dominant activity 400m Sprint

Amount of ATP produced: 1 glucose = 2 molecules of ATP

Location of ATP production: sarcoplasm

Work to rest ratio: 1:2 to 1:3

40
Q

Describe the characteristics of the phosphagen metabolic pathway

A

Time to fatigue: 1 - 3 seconds of ATP, 3 - 15 seconds of creatine phosphate

Reason for a fatigue: depletion of ATP and CP

Amount of ATP produced: none, uses what is already stored

Location of ATP production: sarcoplasm

Work to rest ratio: 1:3 to 1:5

41
Q

Describe the three parts of a neuron

A

Dendrite -> axon -> axon terminal

42
Q

What is a bundle of nerves called?

A

A fascicle!

43
Q

What are the three types of nerves?

A

Sensory nerves: peripheral nervous system communicate sensory info

Interneurons: central nervous system transmit info from sensory to motor nerves

Motor nerves: central nervous system sends signals away from central nervous system to effectors like muscles and glands

44
Q

What does proprioception mean?

A

Subconscious control of your body position from sense stimuli (knowing where your body is in space without using your sight)

45
Q

What is kinesthetic awareness?

A

Movement sense, brains ability to integrate info from sensory organs and use it to create movement

46
Q

What is neuroplasticity?

A

Your body’s ability to rewire the interneurons based on past experience

also known as “muscle memory”

47
Q

Describe the nerve impulse of a reflex

A

Nerve impulse moves from sensory nerve -> spinal cord -> motor neuron (bypasses brain)

48
Q

What is the myotatic stretch reflex?

A

Protects muscles from overstretching

Controlled by muscle spindle located inside muscle belly, connected binders to central nervous system

Causes muscle to perform a concentric contraction to avoid over-stretching

49
Q

What is the inverse myotatic stretch reflex?

A

Protects muscle from overstretching due to excessive load

Organ that regulates reflex is the Golgi tendon organ aka GTO

Outcome of reflex is muscles will relax to avoid carrying too heavy of a load

50
Q

When should static stretching be performed?

A

Only once the body is warmed up and completed a workout. At the end of a workout

51
Q

When should dynamic stretches be performed?

A

Either for a warm up to a workout or a cool down

52
Q

How much protein should someone eat?

A

One gram of protein per 1 pound of body weight

53
Q

List the six essential nutrients

A

Protein: building blocks for building new tissue

Carbohydrates: provide the body with easiest energy source, needed to build muscle and train hard to increase Fitness level

Fat: important building blocks for brain, nerves, cellular structures, provide insulation for body

Vitamins: act as catalysts in chemical reactions (metabolic processes)

Minerals: vital building blocks for bones, hormones and tissues, help transmit electrical signals throughout muscles and nervous system, also act as catalysts

Water: serves as body’s transportation system, temperature regulation

54
Q

What percentage of carbs, protein and fats should one eat daily?

A

Carbs: 40 to 70%
Protein: 15 to 30%
Fats: 15 to 30%

55
Q

In Canada’s food guide what are the four main categories of food one should eat and how many servings are recommended?

A

Fruits and veggies: 7 to 10 servings
Grain products: 6 to 8 servings
Milk and Alternatives: 2 to 3 servings
Meat and Alternatives: 2 to 3 servings

56
Q

What does PAR Q stand for?

A

Physical activity Readiness questionnaire

Needs to be filled out prior to designing any exercise program for a client

57
Q

What does PARmed Q stand for?

A

Physical activity Readiness medical examination questionnaire

If potential client ticks yes to any questions on PAR Q then they should consult a physician prior to beginning a training program

58
Q

What is the optimum position of a joint?

A

The angle with the greatest strength in the muscle, points with most connection between actin and myosin forming crossbridges

BCRPA Personal Training Course (5 decks)

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