Test 1 Flashcards
(90 cards)
1
Q
How many bones are in the body?
A
206
2
Q
The skeletal system provides ____ and ____
A
Support and protection
3
Q
The skeletal system is pulled by ______ to allow the body to ______ or ____ against _____ _____
A
Muscles
Push or pull
External objects
4
Q
Axial skeleton
A
Middle bones
5
Q
Appendicular skeleton
A
Appendages
6
Q
Junctions of the bones
A
Joint
7
Q
Joint which allows virtually no movement
A
Fibrous joint
8
Q
Joints which allow limited movement
A
Cartilaginous joints
9
Q
Example of fibrous joints
A
Sutures of the skull
10
Q
Example of cartilaginous joints
A
Intervertebral joints
11
Q
Joints which allow considerable movement
A
Synovial joints
12
Q
Examples of synovial joints
A
Elbows and knees
13
Q
Types of synovial joints
A
Uniaxial
Biaxial
Multiaxial
14
Q
Synovial joint which operates as a hinge/rotates about 1 axis
A
Uniaxial
15
Q
Examples of uniaxial joints
A
Elbows and fingers
16
Q
Synovial joints which operate in two perpendicular axes
A
Biaxial
17
Q
Examples of biaxial joints are
A
Ankle and wrists
18
Q
Synovial joints which allow movement on 3 axes
A
Multiaxial
19
Q
Examples of multiaxial joints
A
Shoulders or hips
20
Q
Movement in multiaxial joints an sometimes cause issues with
A
Stability
21
Q
The vertebral column is made up of
A
Vertebrae and flexible discs
22
Q
What allows movement in the vertebral column
A
Flexible discs between the bones
23
Q
Muscle to bone
A
Tendon
24
Q
Bone to bone
A
Ligament
25
Bundle or a bundle of muscle fibers
Fasciculus
26
What are muscle fibers made of?
Actin and myosin
27
What does a motor unit consist of?
Motor neuron and the muscle fibers which it innervates
28
How many muscle fibers are in a single motor unit?
Typically several hundred
29
A muscular contraction will not happen without
Calcium
30
Control of a contraction depends on what?
The number of muscle fibers in the motor unit
31
More control of a contraction means
Fewer fibers
32
Once an action potential is release what will happen
A contraction
33
What is the all or none principle?
Either an entire unit contracts or nothing happens
34
Brief muscle contraction
Twitch
35
Would a second twitch be stronger or weaker than the first?
Stronger
36
A second stimulus has to occur when?
Before relaxation of the first stimulus
37
If there is time between stimulus the contraction may become
Shakier
38
If two stimulus occur close together the contractions can appear as
One strong twitch
39
Is a motor unit all one muscle type?
No
40
Why do muscle spindles exist?
To protect us from stretching, tears, strains
41
How can athletes improve force production?
Strength and conditioning
Improved neural stuff
Increase muscle fiber size
42
The joint-by-joint approach says that
Lack of mobility in one leads to lack of stability in the next and vice versa
43
The spine is designed to do what
Transfer energy not create it
44
FMS is a way of grading
Movement quality
45
The scoring for FMS is
3 - perfect
2 - able to perform imperfectly
1 - unable to complete a task
0 - pain
46
If someone scores a 0 on FMS the next step is to
Send them to an AT or PT
47
What are the categories of the FMS
Integrated patterns
Mobility screens
Stability
48
What FMS tests fall into the integrated pattern category?
Squat
Hurdle
Lunge
There is lots of joints involved
49
What exercises are involved in mobility screens?
Shoulder
Active straight leg raises
Some level of stability required
50
What FMS tests fall into the stability category?
Rotary stability
| Trunk stability push-up
51
Why FMS testing?
Test mobility
| Test possible restrictions
52
Why breakout tests?
Understand where issues are coming from specifically
| Customize corrective exercises
53
Why corrective exercise?
Fix issues found in FMS and BO
54
Short term and high intensity workout
Anaerobic exercises
55
Steps of designing a resistance training program
```
Needs analysis
Exercise selection
Training frequency
Exercise order
Training loads and reps
Volume
Rest periods
```
56
What are the steps of the needs analysis during resistance training program design?
```
Figure where weaknesses lie
Goals
Exercise history
Injury history
Two step
Evan the sport to figure out what movements need done
Determine training status
```
57
What are the two steps in the two step portion of needs analysis during resistance training program design?
Evaluation of requirements and characteristics of sport or general fitness
Assessment of the athlete FMS performance testing
58
Any testing must be specific to the needs of an athletes _____
Sport
59
Sometimes an athletes need exercises that may be ____ specific
Position
60
Training age refers to
How long they have been training and how experienced they are
61
When making exercise selections for an athlete ____ and ____ demands of the sport must be considered
Movements
| Demands
62
What are the two exercise types?
Core
| Assistance exercises
63
Core exercises:
Recruit 1+ large muscle area
Involve 2+ primary joints
Receive priority because of their direct application to the sport
64
Assistance exercises:
Recruit smaller muscle areas
Involve only one primary joint
Considered less important to improving sport performance
65
Should you work muscles which get lots of love in a sport or those which don't?
Don't
66
Why should you train less loved muscles on an athlete?
To stop an imbalance of muscles
67
When an athlete is in off season how should they be training?
Mostly resistance
68
When a training and in season athlete they should mostly be doing
Minimal resistance training
| Enough to maintain current "status"
69
When training a preseason athlete they should focus on:
Sports movement specific exercises
70
When training a postseason athlete the focus should be:
Active rest
71
What is the ideal amount of resistance training days per week?
3
72
Why should resistance training not be 7 days a week?
Allowance for rest days
73
What are the the muscle movements which should be trained?
```
Upper body horizontal push
Upper body horizontal pull
Upper body vertical push
Upper body vertical pull
Lower body push (squat) knee dominant
Lower body hinge (dead lift) hip dominant
```
74
What is the ideal sequence of resistance exercises?
Power
Other core
Assistance exercises
75
What are examples of power exercises?
Snatch
Hang clean
Power clean
Push jerk
76
In reference to upper and lower body what is the ideal exercise order?
Alternating upper and lower
77
In reference to push and pull what is the ideal exercise order?
Alternate
78
How should a person work super sets and compound sets
Alternate
79
Quantity of work performed in resistance training
Work load
80
Weight units x reps
Volume load
81
The heavier the load the ____ number of reps
Lower
82
Most amount of weight moved for 1 rep
1 rep max
83
Amount of weight to lift
Load
84
Most weight for specified number of reps
Rep max
85
What are the two rep max testing standards
1 rep max
| Figuring out based on goals
86
What is the rep max testing golden standard
1 rep max
87
When goals are strength and power what should load be?
Close to max
88
When goals are hypertrophy what's should loads be?
Moderate loads and reps
89
When training goals are endurance what should the load and rep be?
Lower to moderate
90
What is the two for two rule?
If a person can perform 2 more reps than assigned they can up the assignment
