Practice Test- Wrong Answer Review Flashcards

Question

Warm up Cool Down

Answer 1

**Warm Up** - Increases body and muscle temperature, increases blood flow and may enhance performance. 5-10 minutes of moderate to high intensity aerobic exercise such as slow jogging or stationary cycling **Cool Down -** May reduce risk of cardiovascular issues (E.g. low BP)

Answer 2

* **Principle of Progression- increase demands** * Demands must continually increase over time to realize goals * denotes the concept of systematically manipulating program variables to optimize training adaptations over time * I**mportant after the first 2-3 months, when the training threshold for adaptations is higher** * Increase weight incrementally by 5-10% and decrease repetitions after each goal is met * **Principle of Regularity - HOW OFTEN** * Training must be completed several times weekly * Use it or lose it - training adaptations cannot be stored * Long term gains in strength and performance require consistent training**** * **Principle of Overload - increase in level of difficulty** * ****Body must be **stressed** beyond the point to which it has alrady adapted * If the training stimulus is not challenging, adaptations will not occur * Overload can be maniupated by changing * _INTENSITY,_ * _VOLUME,_ * _SPEED,_ * _REST INTERVALS, AND_ * _TYPE OF EXERCISE_ * **Principle of Specificity - changing variables for specificity** * ****Adaptations are specific to muscle actions, velocity, ROM, muscle groups, energy systems, intensity, and volume of training * Training-induced adaptations are consistent with the design of a resistance training program * SAID - Specific Adaptations to Imposed Demand * Training adaptations do not transfer from one body part to another, or one activity to another * Systematically manipulating program variables to optimize training adaptations over time

Answer 3

**Increased anterior pelvic tilt:** Increases LORDOTIC curve in the lumbar area, which increases the stresses on the ligaments, vertebrae and musculature of the spine (Especially L5) **Tightness in hip flexors:** Can cause increased lordosis by causing an anterior pelvic tilt **Tightness in hamstrings:** Can reduce lordosis, causes forward placement of the head for balance **Sitting at desk all day:** Increases the thoracic Kyphosis and Decrease the lumbar lordotic curve. Putting a towel in the lumbar spine can help with maintaining lordotic curve **Being overweight, wearing high heels, lacking appropriate muscle length or sterngth -** all effect degree of lordosis

Answer 4

**The spine is particularly vulnerable at the beginning of the day** because the discs imbibe tissue fluid while recumbent in sleeping postures, resulting in tighter discs that are more vulnerable to sprain or other injury

Answer 5

* 2-3 times per week with daily producing the best results * Total of 60 seconds per stretch (10-30 sec per rep can be effective) repeated 2-4 times. * Older adults may benefit form 30-60 sec with each stretch * Can be passive, static, dynamic, ballistic, or contact-relax style as in proprioceptive neuromuscular facilitation (PNF) * PNF = 3-6 sec light to moderate volutional muscle contraction with 10-30 sec assisted stretch * Should not cause pain * Should not take joint past normal ROM

Answer 6

* **Static** * Muscle is slowly lengthened to a point where further movement is limited, and it is held for a period of time * Preferred when designing a flexbility program for older adults * **Active:** * ****Assume a position witha muscle in a lengthened position and hold it there wit NO assistance other than the strength of the agoist muscles. * E.g. Quadricept holds the leg straig in the active hamstring stretch * The tension of the agonist in an active stretch helps to relax the muscles being stretched by reciprocal inhibition * **Passive:** * No active muscular contraction in the stretched muscle * E.g. fitness pro holds the leg of a client in a hamstring stretchand gently presses the leg into a stretch as the client is totally relaxed * **Ballistic** * Involves using velocity and a fast bouncy movement to stretch the muscle * May be considered for adults in sports that involve ballistic movements but may not be safe because the forces involved with bouncing may push tissues past a safe length where the client can control the movement and prevent injury * **Dynamic** * Includes moving while stretching, but it does not include bounding or pushing muscles past their normal ROM. * e.g. Arm circles, progressing from smaller to larger as shoulders warm up * **Proprioceptive Neuromuscular Facilitation (PNF)** * ****Used in clinical setting

Answer 7

The Pelvis serves as the foundation for the spine The ability of the trunk muscles to control pelvic positioning is essential for maintaining a neutral spine and a healthy back. If either hip flexors or hip extensors are too tight, posture may be compromised

Answer 8

In Adults: most often caused by series of inappropriate movements and deconditioning over time In youths: most often caused by: Stress fracture of the pars interarticularis

Answer 9

* **Functional Curve** * ****can be removed and resumed by a deliberate change in posture * May be present due to a spasm or tightness of a particular muscle group and will disappear when the client is lying down or bending or when the spasm has dissipated * A functional curve may eventuall become structural if one assumes an unhealthy posture over several years * **Structural Curve** * ****Always present independent of the person's position * Fixed * Not flexible *

Answer 10

* **Motion Segment** * Consists of two vertebrae and their intervening discs * **Facet Joint** * Involves the jjunctions of both the superior and inferior processes * Supports load and controls the amount and directon of spinal movement * **Ligaments** * A series of ligaments reinforces spinal support * **Discs** * Allow flexibility and act as shock absorbers

Answer 11

* Decreases with age b/c of decrease in motor units as well as reduction in the size of the remaining muscle fibers * Intense resistance training (80% 1RM) results in large increases in strength which is attributed to neural factors * Begin with light intensity 40-50% ROM for the first few weeks to allow for adaptation to the activity * at least 1 set of 10-15 reps of 8-10 exercises that use the major muscle groups * For the frail elderly, resistance training may be more important than aerobic conditioning to help maintain balance and posture, thus reducing risk for falls

Answer 12

**Ordered from easiest to hardest** 1. **Narrow the base of support** 1. Stand with feet apart with assistive device 2. With feet apart w/o device 3. with feet together 4. heel to toe 5. one-legged stance 2. **Displace the center of mass -** 1. Turn in a circle 2. Shift weight side to side 3. Step over obstacles 4. Do crossover or sideways walking 5. Move weighted arms to front and side 3. **Minimize contributions of visual and proprioceptive pathways** 1. Close eyes with movements mentioned above. Stand on foam, pillow or mattress

Answer 13

25% of boys and 10% of girls achieve recommended levels for calcium intake

Answer 14

F: 3-5 days per week I: Moderate intensity equivalent to 40-80% VO2max or HRR or RPE 12-16 on a 20 point scale T: 20-60 min per day (min 10 min) T: prolonged, rhythmic, dynamic exercises using large muscle groups 5-10 min warm up and cool-down exercises Phase IV : Maintenance Phase

Answer 15

SBP 140-159 OR DBP 90-99 Answer: A teenager whose last two blood pressure (BP) readings were 112/84 mmHg and 125/88 mmHg, controlled with medication Why? **THIS PERSON IS ON ANTIHYPERTENSIVE MEDS,** despite having "normal" readings

Answer 16

51% Stroke = 17% HTN: 7% CHF 7%

Answer 17

Lipid lowering drugs such as statins can cause a significant degree of muscle problems (myalgia, myositis and rhabdomyolosis) that could negatively affect exercise

Answer 18

0.5-1 kg/week May be done through calorie reduction and increase in physical activity

Answer 19

17. 3% (at or above 95th percentile for BMI) 32. 2% are overweight (at or above 85% for BMI)

Answer 20

* Precontemplation: * Individual is not seriously thinking about changing an unhealthy behavior in the next 6 mo or is denying need to change * Contemplation * Individual is seriously thinking about changing an unhealthy behavior in the next 6 mo * Preparation * Transitional stage in which the individual intends to take action with the next one (1) month. Some plans have been made, and the individual tries to determine what to do next * Action * The stage is the 6 mo following the overt modification of an unhealthy behavior. * Motivation and investment in behavior change are sufficient in this stage, but it is the busines and least stable stage and has highest risk of relapse * Maintenance * Begins after the individual has successful adhered to the healthy behavior for 6 mo * The longer someone stays in maintenance, the lower the risk of relapse

Answer 21

* Precontemplation * Implement a media campaign promoting exercise, educate about personal benefits of exercise, foster values clarification, conduct HRAs and fitness testing * Contemplation * **Market benefits of exercise**, foster self and environmental reevaluation, provide clear and specific guidelines for starting an exercise program, **be a positive role model,** idnetify social support for exercise * Preparation * Conduct psychosocial and fitness assessments, evaluate supports/benefits and barrers/costs, design personalized exercise prescription, set goals, develop behavioral contracts, teach time management skills * Action * Identify social support for maintaining exercise, set up stimulus control, teach self-reinforcement, implement self-efficacy enhancement strategies, set goals, teach self-monitoring, **employ relapse prevention** * Maintenance * Encourage new activities with others, reinforce self-regulartory skills, review and revise goals, introduce cross training, conduct periodic fitness testing

Answer 22

* Empathy - Expression of Understanding * Respect - Positive Regard for the Participant * Concreteness - Specific and Clear Communication * E.g. Helping a client be more specific about their feeligns and goals (through communicatoin) * Genuineness - Being authentic and sincere * Confrontation - Telling the person what you see differently. Honesty

Answer 23

* **Assessment:** Necessary to select and implement the appropriate strategies * Part of the reassessment process involves identifying motivation, finding out what previous attempts at change, setting realistic goals and identifying high risk situations * **Self-Monitoring:** Recording info about behavior, thoughts, feelings, and situations before, during and after the behavior * Can identify motivators * Barriers become evident and fit pro can help develop strategies to overcome them * *_TIME MANAGEMENT is important part of Self-monitoring_* * **Goal Setting:** to accoplish a specific task in a specific time frame * SMART, behavioral * **Reinforcement:** Social and self-reinforcement are crucial * Rewards important to the individual * **Behavioral Contracts** * ****Increase adherence * Clear and realistic objectives and deadlines * Consequences of meeting and not meeting goals s/b clearly established * **Relapse prevention** * ****Help them realie that relapse doesn't mean failure * ID strategies for dealing with high risk situations * Determine strategies for prevention

Answer 24

* **Immediate Care** * ****Activate EMS * Note time of onset * Assist individual in SUPINE position * Protect head with soft materials/padding * Remove nearby objects * Remove glasses and loosen clothing * **After Seizure** * ****Open airway and assess breathing * Place on SIDE * stay with individual until fully awake * **Critical Care** * If lasting 5 min or successive seizures * Activate EMS * Document Length of time and number

Answer 25

Sprains - * Acute- Caused by a single tensile force that produce a stretch or tear (partial or complete) of a **ligament (**E.g. lateral ankle sprain) * Chronic- occurs from repetitive forces acting on a **ligamen**t (e.g. tennis elbow, little league elbow) Strains (S-T- SKELETAL MUSCLE/TENDON) * Involves a tensile force caused by overstretching or partial or complete tear of a **MUSCLE OR TENDON** * E.g. Hamstring Strain

Answer 26

* Superficial Frostbite * Freezing of skin layers and subcutaneous tissue * Deep Frostbile * Freezing of deep tissue, including muscle and bone * Mild Hypothermia * Body temp 37-35 C (98.6-95 F) * Moderate-Severe Hypothermia * Core body temp 34-32C (94-90 F)

Answer 27

Occurs when more body water is lost via sweat, vomiting, or diarrhea than can be replaced by fluid intake Weigh before and after activity to monitor fluid loss * Up to 2% Water loss is considered Safe * 3-5% Loss is CAUSE FOR CONCERN * \>5% is considered serious and activity s/b suspended until fluid weight is adequately replaced

Answer 28

* Intentional * Harms such as assult, battery and invasion of privacy * * Negligence * Harms due to ordinary negligence or gross negligence * * Strict Liability * Product liability and vicarious liability

Answer 29

* Duty * The defendant **owed a duty** (or standard of care) to the plaintiff * * Breach of Duty * The Defendant **failed to carry out the duty** * * Causation * The breach of duty was the **cause of harm** * * Harm and Damages * **Harm occured to the plaintiff,** resulting in damages (losses) to the plaintiff (e.g. medical expenses, lost wages)

Answer 30

Primary Assumption of Risk * legal theory in which plaintiffs are generally not allowed to seek damages for an injury that was due to inherent risks. For successful defense * The risk must be inherit to the activity * the participant must voluntarily agree to participate * the participant must know, understand and appreciate the inherent risk * Informed Consent - informing participants of the inherent risks associated with PA can strengtehn this defense * Waiver - based on CONTRACT LAW that contains a exculpatory clause absolving the defendant from its own negligence * Since waiver law is complex and can vary significantly from state to state, fitness pros must have a competent lawyer approve any waiver prior to use Carrying out Legal Duties Properly - THE BEST DEFENSE

Answer 31

* Agreement * An Agreement to form a contract includes an **OFFER and an ACCEPTANCE** * * Consideration * Any promises made by the parties to the contract must be **supported by legally sufficient and bargained-for consideration** * * Contractual Capacity * **Both parties** entering into the contract must have **contractual capacity to do so** * * Legality * The purpose of the contract must be to accomplish some **goal that is legal and not against public policy**

Answer 32

* Beginners must learn how to exert maximal effort by participating in several familiarization session s with each testing protocol prior to testing * Untrained clients tend to misinterpret submax effort due to lack of training experience * Max or near max stregth tests ARE SHOWN TO BE SAFE and reliable for clinical populations including those with CHD and T2DM * Caution should be used when testing older adults, patients with clinical conditions and people with certain orthopedic concerns * Clients should maintain strict posture and maintain a constant speed of contraction.

Answer 33

Strength Scores have bgeen developed for various age and sex catagories The normative data are generally derived frp, a **relatively homogenous sample of subjects** using **certain types of resistance training equipment.** Client scores should be compared with norms that were generated from the same testing protocol and equipment used during the testing of the client.

Answer 34

Occurs more frequencytly in females than males Can appear ANY TIME time in life Autoimmune condition that is a chronic inflammatory polyarthritis (affects 5+ joints) Causes joint stiffness and decreased ROM (chronic low-back dysfuntion)

Answer 35

Much more prevalent (90-95% of arthritis cases) Usually beings after age 40 Disease of the entire joint involving the cartilage, joint lining, ligaments, and underlying bone. This leads to pain, joint stiffness, and significant impact on LB dysfunction, loss of ROM Occurs more in women than men Facet joint OA is a common case of LB dysfunction, follows lumbar disc degeneration

Answer 36

Over time, flexion, lateral flexion and extension dcline 45-79% The average ROTATION does not decline with age

Answer 37

Tightness frequently contributes to KNEE dysfunction and is affected by alignment changes such as overpronation of the feet Can affect athletes ADDUCTION abilities OBER'S TEST is performed to assess ITB tightness

Answer 38

The sit-and-reach can be used to measure HIP JOINT flexibility, but does not measure LOW BACK ROM in conventional use (depends on tigthtness of hamstrings) To make the sit-and-reach test better 1. Examine quality of movement (angle of the sacrum). 2. Examine smoothness of the spinal curve. 3. Test one leg at a time. The number of centimeters reached is NOT the most valid indicator of perforamcen; it is better advised to examine the subject's quality of movement (angle of sacrum and smoothness of spinal curve) If the sit-and-reach test is used, it is better to measure performance as each leg is extended individually rather than making just one measurement as both legs are extended concurrently. The sit-and-reach test can be further refined by permitting plantar flexion of the ankle of the tested leg.

Answer 39

Adam's Test

Answer 40

Straight-leg raise (passive Active Knee extension (AKE) test

Answer 41

Peak force development during a maximal stregth test

Answer 42

The fixed starting weights may be too heavy for the unfit or elderly The test should begin with the bar in the DOWN position touching the chest, with the elbows flexed and hands shoulder-width apart Count 1 rep when elbows fully extended. After each extension, lower bar to chest Complete 1 rep in time to the 60 BPM which should be 30 lifts per min Count the total number of reps completed in good form

Answer 43

The assessment of maximal muscle strength involving movements of the body (e.g., a push-up) or an external load (e.g., a bench press)

Answer 44

Lange and Haprenden calipers - precise and reliable Key points: Read the measurement on the caliper 1-2 seconds after the jaws contact the skin Wait at least 15 seconds before taking a subsequent measurement Take a third measurement if the second varies by more than 1-2 mm

Answer 45

Screen Participants Encourage Regular Participation Provide a variety of Activities Program for participation (a 10% increase in number of mintues per week is reasonable) Adhere to Format for a Fitness Workout Conduct Periodic Fitness Tests Studies suggest that gains in cardiorespiratory fitness (CRF) associated with exercise training increase with the frequency of exercise but level off at about 4 days per wk.

Answer 46

Men 3-5% Women 8-12%

Answer 47

The maximal force that a muscle or muscle group can generate at a specified velocity

Answer 48

Rate of performing work and is the Product of Strength and Speed of movement Power = Strength x Speed

Answer 49

"Strength-Shortening Cycle Exercise:" A hallmark of this type of training is rapid eccentric muscle action followed by rapid concentric muscle action. Examples of this type of training include skipping, hopping, depth jumping, and throwing, hopscotch, jumping jacks This type of training emphasizes POWER over ENDURANCE

Answer 50

IT has been shown that an inward movement (drawing in/hallowing) of the lower abdominal wall when the client is in a **SUPINE** poisition produces the most independent activity of the TrA compared with other abdominal musculature and may be an ideal position to teach TrA recruitment ## Footnote **LAYING DOWN**

Answer 51

This type of training involves a lowering and lifting phase. The term "isotonic" was formerly used to describe this training. Iso (constant) tonic (tension). HOWEVER, tension exerted by a muscle as it shortens VARIES with the mechanical advantage of the joint and the length of the muscle fibers at a particular joint angle, so isotonic does not accurately describe this training method It is the most common method of resistance training used.

Answer 52

Primary: Transverse Abdominis (TrA) Multifundus (MF) Secondary: Obliques (internal and external) Quadratus Lumborum (QL)

Answer 53

A type of resistance training where the **speed of movement** rather than the resistance is controlled This type of training refers to muscle actions performed at the same angular limb velocity. Involves expensive equipment. This type of training generally trains only single-joint movements.

Answer 54

They are generally more effective in increasing muscular strength because they involve a greter amount of muscle mass and therefore enable a heavier weight to be lifted Require more balance and coordination They have been shown to have the greatest metabolic and anabolic hormonal response (testosterone and growth hormone) - which favorably influence resistance training that targets improvements in muscle size and body comp.

Answer 55

**EHS - Exertional Heat Stroke** * Hyperthermia associated with CNS distubances and MOSF. Life threatening condition. Must wait another 2 weeks after recovery to exercise **Heat Exhaustion** * Inability to continue exercise associated with any combinatino of heavy sweating, dehydration, sodium loss, and energy depletion * Occurs most in hot, humid conditions and shares may of the same s/s of EHS * In mild cases, no return to activity for at least 24-48 hours **EAMC (exercise associatd muscle cramps - heat cramps)** * Painful, involuntary muscle contractions that occur during or after intense exercise * Caused by dehydration, electrolyte imbalance, fatigue, or a combination of these factors * Responds positively to conservative treatment and participants can return safely to activity **Heat Syncope** * Fainting or ecessive loss of strength due to heat

Answer 56

**Superficial frostbite** * Freezing of skin layers and subcutaneous tissue * dry waxy cold skin and firm to touch * redding along w/ white or blue gray patches * edema * tingling or burning **Deep Frostbite** * Freesing of deep tissue including muscle and bone * Skin is Hard, cold, waxy and immobile, White, gray, black or purple * Burning, aching, throbbing or shooting pain **Mild Hypothermia** * Body temp 37-35C (98.6-95 F) * Pale skin, shivering, cold extremeties * amnesia, lethargy * impaired motor conrol * excessive urination * typically concious **Moderate to severe hypothermia** * CoreBody temp 34-32C (94-90F) * Bluish tinged skin * impaired neuromuscular function * impaired mental function * slurred speech * reduced respiration and pulse * dilated pupils * decreased BP * cessation of shivering * loss of conciousness * muscle rigidity

Answer 57

**Macrocycle** * about 1 year in length **Mesocycle** * 3-4 months **Microcycle** * 1-4 weeks **Each cycle having a specific goal (hypertrophy, strength or power** **At the start of a mjacrocycle, training volume may be high and the training intensity may be low. As the year progresses, the volume decreases as the intensity increases**

Answer 58

**Goal is increasing muscular strength** * Includes heavier weights * Rests are longer 2-3 minutes (120-180 seconds) **Goal is local muscular endurance** * Lighter weights * Rests are shorter \<60 seconds **Beginners** * Short rests (\<30 sec) are not recomended for beginners because of the discomfort and high blood lactate concentrations Rests can be shortened gradually over time to provide ample opportunity for the body to tolerate increased muscle and blood acid levels (e.g. circuit training)

Answer 59

* Gains in muscle strength are specific to the training velocity Unintentional Slow Veolicites: used when a heavy resistance is lifted and the velocity is slow despite the attempt to exert maximal force Intentional Slow Velocity: * used when a person trains with a submaximal load and purposefully performs the exercise at a slow velocity. Increasing TIME UNDER TENSION with intentional slow velocities results in greater fatigue and less muscle fiber activation. * Concentric force production is lower for intentionally slow velocities; therefore, lighter loads performed at an intentioally slow veolcity may not be optimal for maximizing strength development

Answer 60

In the sliding-filament theory, **the thin ACTIN filaments slide** over the thick MYOSIN filaments, pulling the Z LINE toward the center of the sarcomere 1. Muscle is depolarized (excited) by a motor nueron 2. Action potential spreads through the transverse tubules in the sarcomere 3. Sarcoplasmic returiculum releasese calcium into the sarcoplasm 4. Calcium binds with troponin (on the Actin filament) which cause the tropomyosin molecules to move, revealing available Myosin attachment sites on the Actin Filament. 5. The Pi on the myosin heads get released as they move toward the Acin attachment sites, forming a crossbridge. 6. The remaining ADP molecule is expended in use of a powerstroke when the myosin heads pull the actin inward 7. Once the ADP is spent, ATP attach themselves to the myosin heads, triggering release of myosin heads from actin attachment sites (recovery stroke) Detailed: 1. In the ready state, the MYOSIN crossbridge (THICK FILAMENT) is tightly bound to the ACTIN filament (Thin filament) 2. ATP binds to myosin, allowing it to release from the actin filament 3. ATPase on the myosin hydrolyzes the ATP to access energy and the myosin head moves away from the actin filament. ADP and Pi remain bound to myosin 4. The myosin head moves and binds to a new actin molecule 5. The myosin head releases the Pi which intiates the power stroke, PULLING the thin filament toward the center of the sarcomere 6. After the powerstroke, the myosin head relases ADP and returns to the ready state. This process continues until the ends of the muosin filaments reach the Z discs, or until the Ca is pumped back into the SR

Answer 61

a rating of perceived exertion of 11-14 on am RPE scale of 6 to 20 may be used to guide effort.

Answer 62

According to ACSM, tests allowing fewer than 3 repetitions before momentary muscle fatigue measure muscular strength, whereas those that require more than 12 repetitions measure local muscular endurance.

Answer 63

Inheritance contributes anywhere from 30% to 70% to the variation in obesity among individuals. Adopted children have BMIs that are similar to those of their biological parents. Links between genes and obesity have been suggested scientifically, but the expression of the gene depends on environmental factors.

Answer 64

US prevealence of obesity: 34.9% US prevelence of overweight AND obesity: 68.5% Non-hispanic Blacks: 76.2% (overweight AND obesity) but 56.6% are considered obese Hispanics 77.9% (overweight AND obesity) Based on waist circumference, 43.5% of men and 64.7 of women have abdominal obesity