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BCRPA Personal Training Course > General Knowledge > Flashcards

General Knowledge Flashcards

(58 cards)

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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?

Study These Flashcards
A

Muscle primarily responsible for movement at a joint

25
What is the antagonist muscle?
Muscle creating opposite action of agonist, opposite movement at joint
26
What is a concentric contraction?
Agonist muscle shortens while generating a force
27
What is an eccentric contraction?
Agonist muscle lengthens while generating a force
28
What is an isometric contraction?
Agonist muscle generates a force but does not move
29
What is passive lengthening?
Antagonist muscle lengthens while relaxed
30
What is passive shortening?
Antagonist muscle shortens while relaxed
31
What is ATP?
Adenosine triphosphate: energy source created by body Micronutrients (fats carbs protein) get converted to ATP Promotes crossbridge formation
32
Describe the aerobic energy system
Produces most ATP Requires oxygen Takes place in mitochondria Slower process, lower intensity, longer-duration activities
33
Describe the anaerobic energy system
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
Describe the ATP-CP Energy System
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
What is the lactate threshold?
Point at which our body switches from aerobic to anaerobic energy generation Can be improved by practicing cardiovascular exercise at higher intensities
36
What are the four energy pathways?
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
Describe the characteristics of the beta oxidation metabolic pathway
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
Describe the aerobic glycolysis metabolic pathway characteristics
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
Describe the anaerobic glycolysis metabolic pathway characteristics
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
Describe the characteristics of the phosphagen metabolic pathway
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
Describe the three parts of a neuron
Dendrite -> axon -> axon terminal
42
What is a bundle of nerves called?
A fascicle!
43
What are the three types of nerves?
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
What does proprioception mean?
Subconscious control of your body position from sense stimuli (knowing where your body is in space without using your sight)
45
What is kinesthetic awareness?
Movement sense, brains ability to integrate info from sensory organs and use it to create movement
46
What is neuroplasticity?
Your body's ability to rewire the interneurons based on past experience also known as "muscle memory"
47
Describe the nerve impulse of a reflex
Nerve impulse moves from sensory nerve -> spinal cord -> motor neuron (bypasses brain)
48
What is the myotatic stretch reflex?
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
What is the inverse myotatic stretch reflex?
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
When should static stretching be performed?
Only once the body is warmed up and completed a workout. At the end of a workout
51
When should dynamic stretches be performed?
Either for a warm up to a workout or a cool down
52
How much protein should someone eat?
One gram of protein per 1 pound of body weight
53
List the six essential nutrients
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
What percentage of carbs, protein and fats should one eat daily?
Carbs: 40 to 70% Protein: 15 to 30% Fats: 15 to 30%
55
In Canada's food guide what are the four main categories of food one should eat and how many servings are recommended?
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
What does PAR Q stand for?
Physical activity Readiness questionnaire Needs to be filled out prior to designing any exercise program for a client
57
What does PARmed Q stand for?
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
What is the optimum position of a joint?
The angle with the greatest strength in the muscle, points with most connection between actin and myosin forming crossbridges

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