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Elect Wellness > Training Science & Strategy > Flashcards

Training Science & Strategy Flashcards

1
Q

How many bones in the human body?

A

206 bones

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2
Q

How many joints are in the human body?

A

360 joints.

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3
Q

How many muscles are in the human body?

A

600 muscles

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4
Q

What connects bones to bones?

A

Ligaments

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5
Q

What connects muscle to bone?

A

Tendons

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6
Q

What is common between articulating surfaces, and actual does have ability to repair and grow?

A

Cartilage

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7
Q

What lubricates the joints?

A

Synovial fluid

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8
Q

What are the three main joint types?

A
  1. Ball-in-socket
    i.e. hip and shoulder
  2. Hinge
    i.e. knee
  3. Gliding
    i.e. spine
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9
Q

What are the two motions in the sagittal plane?

A

Flexion
Extension

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10
Q

What are the two motions in the frontal plane?

A

Abduction
Adduction

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11
Q

What are the three motions in the transverse plane?

A

Rotation
Horizontal Abduction
Horizontal Adduction

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12
Q

What movement occurs through all planes?

A

Circumduction

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13
Q

What occurs when the thumb or toe opposes the motion of the other phalanges?

A

Opposition

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14
Q

What are the relative positions for above and below?

A

Superior / Supra - above

Inferior / Infra - below

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15
Q

What are the relative positions for front and back?

A

Anterior / Ventral - front side

Posterior / Dorsal- back side

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16
Q

What are the relative positions for closer to midline and further from midline?

A

Medial - closer to midline

Lateral - further from midline

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17
Q

What are the relative positions for closer to and farther away?

A

Proximal - closer to

Distal - further away

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18
Q

What are the relative positions for towards outside and towards the inside?

A

External - toward outside

Internal - toward inside

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19
Q

What is the relative position for away from center?

A

Peripheral

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20
Q

True or false:

The arches in your feet are solely dependent on the inherent articulation of your tarsal bones.

A

False

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21
Q

True or false:

Ligaments connect bones to muscle.

A

False

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22
Q

True or false:

Tendons connect bone to bone.

A

False

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23
Q

True or false:

The floating ribs connect to the sternum, but not the spine.

A

False

24
Q

True or false:

The hamstrings are eccentrically used in the lowering position of the squat.

A

False

25
Q

True or false:

Foam rolling tendons are helpful

A

False

26
Q

True or false:

Adding muscle fibers is the most common way muscles grow

A

False

27
Q

Which form of hip bridge targets the glutes more vs. hamstrings?

A

Feet under the knees

28
Q

The most intense work of the session should be done when?

A

Somewhere in the middle

29
Q

Which of the following bones is least involved in with the function of the knee joint?
A. Femur
B. Tibia
C. Patella
D. Fibula

A

D. Fibula

30
Q

Which bones make up the SI joint?

A

Sacrum and Ileum

31
Q

What specific ways to release the lubricating fluid with the joint?

A

The opening and closing of the joints

32
Q

Which of the following is not a part of the shoulder joint?
A. Humerus
B. Clavicle
C. Scapula

A

B. Clavicle

33
Q

The latissimus dorsi is primarily responsible for which motion at the shoulder?

A

Adduction

34
Q

From an anatomical position, for which motion at the hip is the pirformis responsible?

A

External rotation

35
Q

For what motion is the tibialis posterior responsible?

A

Plantar flexion and inversion

36
Q

If a clients feet spin out during a squat what is likely weak?

A

Tibialis anterior

37
Q

If a clients chest sinks during a squat, they likely have limited mobility in what joint?

A

Ankle

38
Q

If the shoulders are pinched in pain during chest moves what should you do?

A

Work the back

39
Q

For a non-athletic 60yr old who has never resistance trained in their life, the reason for increasing weight on most of their lifts during the first 6 months is mostly due to what?

A

Improved neuromuscular coordination

40
Q

What is the best strategy for training muscle strength (sets x reps x rest)?

A

5 x 6 x 90 sec

41
Q

What muscle is primarily responsible for lateral flexion of the spine?

A

Quadratus lumborum

42
Q

What is the concept that explains the tricep relaxing while the biceps are firing?

A

Reciprocal inhibition

43
Q

What is the secondary muscle group that is challenged during the dumbbell chest press?

A

Triceps

44
Q

The primary action of the peroneus muscle is?

A

Eversion

45
Q

When challenging a clients balance with a one leg stand, what surface should they conquer standing on first?

A

Hard floor

46
Q

If you have performed a workout focused on strength portion of the resistance training continuum with a client how many hours should they have before working that same muscle group again?

A

96

47
Q

Your body’s ability to sense movement action and location is known as what?

A

Proprioception

48
Q

What is considered the minimum essential body fat for men?

A

3-5%

49
Q

What is responsible for releasing sugar into the blood?

A

Glucagon

50
Q

You can jog for how many minutes before running out of muscle glycogen?

A

120

51
Q

What is an example of a “closed kinetic” chain exercise?

A

Squat

52
Q

What is the most important to know when going into a session with a new but healthy client?

A

Muscle groups of focus for the day

53
Q

What is the point at which a jogging client’s primary energy source switches from majority fat to majority carbs?

A

Anaerobic threshold

54
Q

What drill is the least aerobic for most people?

A

Squat jumps

55
Q

What is the most effective way to help a client experiencing nausea due to the workout?

A

Have them do light aerobic exercises

56
Q

In what system is acid build up a limiting factor?

A

Glycolytic

57
Q

The most important performance aspect to train during a 45 min. Session for an endurance athlete preparing to run a marathon would be what?

A

Joint symmetry and plyometric power

Elect Wellness (6 decks)

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