one

Question 1

3 opt training stages

Answer 1

1. stabilization
2. strength
3. power

Question 2

NASM Opt trainging phases

Answer 2

1. stabilization end
2. strength end
3. hypertrophy
4. max strength
5. power

Question 3

phases that have supersets

Answer 3

2 and 5
strenght end and power

Question 4

three parts of a neuron

Answer 4

1 cell body
2 axon
3 dendrites

Question 5

three joint motions

Answer 5

1 roll
2 slide
3 spin

Question 6

skeletal system functions

Answer 6

1 shape
2 protection
3 movement
4 blood production
5 store minerals

Question 7

layers of muscle

Answer 7

1 epimysium
2 perimysium
3 endomysium also the deepest layer

Question 8

slow twitch fibers

Answer 8

1 increased oxygen
2 smaller
3 less force
4 slow fatigue

Question 9

fast twitch fibers

Answer 9

1 less oxygen
2 larger
3 more force
4 fast fatigue

Question 10

muscle spindle

Answer 10

1 change in length
2 stretch reflex
3 cause contraction

Question 11

golgi tendon

Answer 11

1 attach to tendons
2 change in muscle tension
3 cause relaxation

Question 12

blood flow in the heart

Answer 12

1 right A (no O)
2 right V ( no O)
3 left A (O)
4 left V (O to body)

Question 13

blood vessels

Answer 13

1 arteries
2 arterioles
3 capillaries
4 venules
5 veins

Question 14

blood functions

Answer 14

1 transport O
2 transport waste
3 transport hormones
4carries heat
5 regulates temp
6 clotting protects leaving
7 fights disease in sickness

Question 15

ATP-PC

Answer 15

1 10-15 sec
2 fastest
3 no-O
4short
5 high intensity

Question 16

glycolysis

Answer 16

1 30-50 sec
2 use carbs
3 medium duration

Question 17

oxidative system

Answer 17

1 oxidative
2 slow process
3 long duration

Question 18

3 oxidative systems

Answer 18

1 aerobic glycolysis
2 Krebs cycle
3 electron transport chain (ETC)

Question 19

respiratory quotient

Answer 19

1 RQ of .7=100% fat
2 RQ of 1=100% carbs

Question 20

sagittal plane

Answer 20

motion: flexion/extension
axis: coronal

Question 21

frontal plane

Answer 21

motion: abduction/adduction, lateral flexion, eversion/inversion
axis: anterior/posterior

Question 22

transverse plane

Answer 22

motion: internal/external rotation, left/right rotation, horizontal abduction/adduction
axis: longitudinal

Question 23

estimated HR

Answer 23

220-age
HR training zones:
1 65% to 75%
2 76% to 85%
3 86% to 95%

Question 24

which pulse

Answer 24

radial pulse

Question 25

BMI for overweight/obese

Answer 25

overweight 25.0-29 obese: 30-34 obese2: 35-39 ovese3: 40+

Question 26

cumulative injury cycle

Answer 26

1 tissue trauma 2 inflammation 3 muscle spasms 4 adhesions 5 altered neuromuscular control 6 muscle imbalance 7 repeat

Question 27

integrated flexibility

Answer 27

corrective (SMR and static stretching) active (SMR and active isolated stretching) functional (SMR and dynamic stretching)

Question 28

recommended exercise for adults

Answer 28

150 minutes of moderate intensity or 75 minutes of vigorous aerobic exercise.

Question 29

cardiovascular training for general health

Answer 29

60% of max O consumption

Question 30

FITTE principles meaning

Answer 30

1 Frequency 2 Intensity 3 Time 4 Type 5 enjoyment

Question 31

local stabilization system muscles (type 1 slow twitch)

Answer 31

transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm

Question 32

best core exercise for beginner

Answer 32

prone iso abs

Question 33

core musculature

Answer 33

local stabilization system movement system

Question 34

stabilization exercises

Answer 34

1 involve no lower body joint movement 2 balance power include a "hop" 3 balance strength involve bending at hip or knee

Question 35

proprioceptively challenging equipment

Answer 35

1 floor 2 balance beam 3 half foam roll 4 foam pad 5 balance disk 6 wobble board 7 bosu ball

Question 36

three phases of plyometric training

Answer 36

1 eccentric 2 amortization 3 concentric/loading

Question 37

three phases general adaptation syndrome

Answer 37

1 alarm reaction 2 resistance 3 exhaustion

Question 38

5 resistance training adaptations

Answer 38

1 stabilization 2 muscular endurance 3 muscle hypertrophy 4 strength 5 power

Question 39

resistance training systems

Answer 39

single set multiple set pyramid superset drop set circuit training peripheral hart action split routine a vertical loading horizontal loading

Question 40

acute variables of training

Answer 40

repetition set training intensity rep tempo rest interval training volume training frequency training duration exercise selection

Question 41

ATP recovery

Answer 41

20-30 sec = 50% 40 sec = 75% 60 sec = 85% 3 min = 100%

Question 42

program design endurance/stabilization

Answer 42

reps: 12 to 20, sets: 1 to 3, intensity-50% to 70%, tempo-slow(4/2/1) rest-0 to 90 sec

Question 43

program design Hypertrophy

Answer 43

reps: 6 to 12, sets: 3 to 5, intensity: 70% to 85% tempo: moderate (2/0/2) rest: 0 to 60 sec

Question 44

program design Max strength

Answer 44

reps: 1 to 5 sets: 4 to 6 intensity: 85% to 100% tempo: fast rest: 3 to 5 min

Question 45

program design Power

Question 46

exercise tools

Answer 46

free weight machines cable machines elastic bands medicine ball kettle bells body weight TRX bosu ball stability ball

Question 47

protein intake

Answer 47

sedentary = .4g/lb strength = .5 -.8g/lb endurance = .5 -.6g/lb

Question 48

amino acids

Answer 48

20 total 9 essential

Question 49

recommended macros

Answer 49

pro: 10% to 35% carb: 45% to 65% fats: 20% to 35%

Question 50

macro calories

Answer 50

pro: 4 cal/gram carb: 4 cal/gram fat: 9 cal/gram alcohol: 7 cal/gram

Question 51

fluid recommendations

Answer 51

6-12 oz every 15 to 20 min of exercise 16-24 oz/lb lossed during exercise

Question 52

common vitamins with adverse effects when consumed in excess

Answer 52

zinc iron vitamin D vitamin A

Question 53

5 stages of change

Answer 53

precontemplation contemplation preparation action maintenance

Question 54

barriers to exercise

Answer 54

not enough time unrealistic goals lack of support social physique anxiety convenience

Question 55

SMART goals