PATHFIT 2

Question 1

It is a muscle contraction without motion

Answer 1

Isometric contraction

Question 2

used to stabilize a joint, such as when a weight is held at waist level neither raising nor lowering it.

Answer 2

Isometric contraction

Question 3

Also referred to as resistance exercise or strength training

Answer 3

Isometric contraction

Question 4

Benefits of Isometric contraction

Answer 4

• activating many muscle fibers at once.
• require less practice
• suitable for people with an injury or medical condition that restricts movement.
• effective way to lower blood pressure.
• improve muscle stability and the ability to hold weight over longer periods.
• help with pain relief for lower back pain, knee osteoarthritis, and neck pain.

Question 5

Examples of Isometric contraction

Answer 5

Plank
Wall sit
Glute bridge
Dead hang
Isometric squat

Question 6

classically defined as the movement of a load at constant resistance through an arc of motion.

Answer 6

Isotonic contraction

Question 7

occur when the muscle changes length, producing limb motion.

Answer 7

Isotonic contraction

Question 8

also referred to as aerobic, dynamic, or endurance exercise

Answer 8

Isotonic exercise

Question 9

involves high-repetition movements against low resistance and includes such activities as walking, running, swimming, and cycling

Answer 9

Isotonic exercise

Question 10

produces limb movement without a change in muscle tension

Answer 10

Isotonic muscle contraction

Question 11

produces muscle tension without a change in limb movement.

Answer 11

Isometric muscle contraction

Question 12

muscle lengthening as the muscle produces tension and the insertion moves away from the origin.

Answer 12

Eccentric contractions

Question 13

require less energy

Answer 13

Eccentric contractions

Question 14

thought to be responsible for some aspect of postexercise muscle soreness.

Answer 14

Eccentric contractions

Question 15

is muscle shortening as the muscle produces tension while the insertion moves toward the origin.

Answer 15

Concentric contractions

Question 16

Movement occurs in the same direction as the tension and joint motion because the contractile force is greater than the resistive force.

Answer 16

Concentric contractions

Question 17

Require more energy

Answer 17

Concentric contractions

Question 18

Benefits of isotonic contractions

Answer 18

Stronger muscles
Increased muscle mass
Stronger bones
Better cardiovascular health
Functional strength and ability
Weight loss

Question 19

Risk of isotonic contractions exercise

Answer 19

Muscle strain
Joint injury
Cardiac events
Dehydration
Overtraining

Question 20

Examples of isotonic contractions

Answer 20

Push ups
Pull ups
Alternator lunges
Squat thrust
Military press
Bicep curls

Question 21

Tone of muscle

Answer 21

Isotonic contractions

Question 22

Used in rehab, meter or length

Answer 22

Isometric contractions

Question 23

commonly used in strength and conditioning and bodybuilding.

Answer 23

Time-under-tension or TUT

Question 24

A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed.

Answer 24

Time-Under-Tension or TUT

Question 25

refers to the amount of time a muscle is held under tension or strain during an exercise set.

Answer 25

Time-Under-Tension or TUT

Question 26

is a weightlifting term that refers to the total amount of time a muscle or muscle group is under activation during a set.

Answer 26

Time-Under-Tension

Question 27

Types of muscles

Answer 27

Skeletal Cardiac Smooth

Question 28

Type of muscle, regulation of blood

Answer 28

Smooth muscle

Question 29

Type of muscle, movement of heart

Answer 29

Cardiac muscle

Question 30

It is involuntary, movement of skeleton

Answer 30

Skeletal muscle

Question 31

TUT 3 phase

Answer 31

Lowering Lifting Pausing

Question 32

FITT Principles

Answer 32

how often how hard how long what kind

Question 33

Hierarchy of muscles

Answer 33

Molecular level Microscopic level Cell level Tissue level Organ level

Question 34

Characteristic of muscle

Answer 34

excitability contractility extensibility elasticity

Question 35

Levels of muscles

Answer 35

Muscle Fascicle Muscle cell or fiber Myofibril Sarcomeres Filaments

Question 36

This type of breathing is a type of deep, even breathing that engages your diaphragm, allowing your lungs to expand and creating negative pressure that drives air in through the nose and mouth, filling your lungs.

Answer 36

Diaphragmatic Breathing

Question 37

This type of breathing comes from the chest and involves short, rapid breaths.

Answer 37

Thoracic breathing

Question 38

are a form of breath regulation, also known as pranayama.

Answer 38

Breathing techniques

Question 39

involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern.

Answer 39

Alternate-nostril breathing

Question 40

also known as abdominal breathing or diaphragmatic breathing, each day can reduce stress and anxiety.

Answer 40

Belly Breathing

Question 41

Also known as four-square breathing, box breathing is very simple to learn and practice.

Answer 41

Box breathing

Question 42

also called the relaxing breath, acts as a natural tranquilizer for the nervous system.

Answer 42

4-7-8 breathing

Question 43

or simhasana in Sanskrit, during which you stick out your tongue and roar like a lion, is another helpful deep breathing practice.

Answer 43

Lion's breath

Question 44

involves focusing on your breathing and bringing your attention to the present without allowing your mind to drift to the past or future.

Answer 44

Mindfulness breathing

Question 45

is a simple breathing technique that will help make deep breaths slower and more intentional.

Answer 45

Pursed-lip breathing

Question 46

It is also known as coherent breathing

Answer 46

Resonance breathing

Question 47

You can perform this as often as needed

Answer 47

Simple breathing exercise

Question 48

called thoracic or chest breathing, causes an upset in the body's oxygen and carbon dioxide levels, resulting in increased heart rate, dizziness, muscle tension, and other physical sensations.

Answer 48

Shallow breathing

Question 49

is the process of quickly activating all of your core muscles and sucking in your stomach. (Abdominal core)

Answer 49

Abdominal bracing

Question 50

Benefits of breathing techniques

Answer 50

Detoxify the body Improve digestion Increase spine stability Decrease spine pain Sharpen balance Enhance digestion Boost your ability to completely fill your lungs

Question 51

Benefits of bracing techniques

Answer 51

Improve athletic performance Reduce strain on your neck and lower back Protect these injury-prone areas from straining Improve posture

Question 52

is the process of moving air into and out of the lungs to exchange gases with the internal environment.

Answer 52

Breathing

Question 53

is a form of voluntary core activation that involves actively pressurizing the abdominal cavity.

Answer 53

Bracing

Question 54

Proper breathing and bracing can help you:

Answer 54

Lift objects safely & efficiently Engages more ab muscles Improve running form & gait Good prep for contact sports Can be used during most activities

Question 55

are form of breath work used to improve well-being by reading your stress, anxiety, develop cardiovascular

Answer 55

Breathing

Question 56

is a mathematical formula that helps you determine your target heart rate (HR) training zone.

Answer 56

Karvonen formula

Question 57

Used to calculate target heart rate during exercise

Answer 57

Karvonen formula

Question 58

Variables of karvonen formula

Answer 58

heart rate -age -intensity

Question 59

one multijoint movements that work several muscles or muscle groups at once.

Answer 59

Compound exercises

Question 60

List compound exercises

Answer 60

Squats Bench press Pull ups Lunges

Question 61

Benefits of compound exercises

Answer 61

Efficiency Functional strength Muscle engagement Calorie burn Hormonic response Joint health Improve coordination Overall toned of the body

Question 62

uses several muscle groups collaboratively to perform a movement

Answer 62

Compound exercises

Question 63

are sometimes beneficial in physical therapy to strengthen certain muscles or rehabilitate them after injury.

Answer 63

Isolation exercises