WEAK STUFF

Question 1

What are osteoclasts?

Answer 1

Bone cells responsible for removing bone tissue

Question 2

What are osteoblasts?

Answer 2

Cells that are responsible for bone formation

Question 3

What are the ends of long bones called?

Answer 3

Ephiysus

Question 4

The shaft portion of a long bone

Answer 4

Periosteum

Question 5

Where bone marrow is stored

Answer 5

Medullar cavity

Question 6

What initiates the electrical impulse to contract the hear?

Answer 6

SA Node

Question 7

What receives and delays the electrical impulse in the heart and directs them to the walls and ventricles?

Answer 7

AV Node

Question 8

Largest artery in the hear that carries blood away from the heart

Answer 8

Aorta

Question 9

Bones involved in respiration:

Answer 9

Sternum, Ribs, Vertebrae

Question 10

Muscles involved with inspiration

Answer 10

Diaphragm, External intercostals, Scalenes, sternocleidomastoid, pectoralis major

Question 11

muscles involved with expiration

Answer 11

internal intercostals, abdominals

Question 12

resting oxygen consumption rate (1 MET)

Answer 12

3.5ml of oxygen per kg of bodyweight per minute

Question 13

Respiratory Quotient (RQ) indicating 100% of energy fueled by carbohydrates

Answer 13

0.7

Question 14

Respiratory Quotient (RQ) indicating 100% of energy fueled by fat

Answer 14

1.0

Question 15

Force-Couple that produces trunk rotation

Answer 15

internal & external obliques

Question 16

Force-Couple that produces upward rotation of the scapula

Answer 16

Upper Trapezius and the lower portion of the serratus anterior

Question 17

Force-Couple that produces hip & knee extension during walking, running, etc.

Answer 17

Gluteus Maximus, Quadriceps, Calve muscles

Question 18

Force-Couple that produces plantarflexion at the foot and ankle complex

Answer 18

gastrocnemius, peroneus longus, tibialis posterior

Question 19

force-couple that produces shoulder abduction

Answer 19

deltoid and rotator cuff

Question 20

Zone 2 Heart Rate Percentage range

Answer 20

76%-85%

Question 21

Method of action that static stretching uses primarily

Answer 21

autogenic inhibition

Question 22

what is autogenic inhibition?

Answer 22

When neural impulses of the GTO are greater than the impulses of the muscle contractions creating an inhibition effect

Question 23

How long do you hold a static stretch? Why?

Answer 23

30 seconds, it takes that long for the GTO to override the muscle spindle

Question 24

Active-Isolated stretching is included in what level of flexibility?

Answer 24

Active Flexibility

Question 25

Dynamic stretching is included in what level of flexibility?

Answer 25

Functional flexibility

Question 26

Active-isolated stretching uses what method of action?

Answer 26

reciprocal inhibition

Question 27

active-isolated stretching acute variables

Answer 27

1-2 seconds for 5-10 reps

Question 28

dynamic stretching acute variables

Answer 28

1-2 sets of 10-15 reps for 3-10 exercises

Question 29

Heart Rate Reserve/Karvonen method

Answer 29

[(HRmax-HRrest) x intensity]+HRrest

Question 30

what is reciprocal inhibition?

Answer 30

the simultaneous contraction of one muscle(agonist) and the relaxation of another(antagonist)

Question 31

What kind of muscles make up the local core stabilization system?

Answer 31

Type 1

Question 32

What muscles make up the local stabilization system?

Answer 32

- TVA - internal obliques - multifidus - pelvic floor musculature - diaphragm

Question 33

Name some core stabilization exercises

Answer 33

Marching, Floor Bridge, Floor Prone Cobra, Prone Iso Ab (plank)

Question 34

Name some core strength exercises

Answer 34

Ball Crunch, back extensions, reverse crunch, cable rotations

Question 35

Name some core power exercises

Answer 35

Rotation chest pass, MB pullover throw, Front MB oblique throw, Soccer throw

Question 36

What is the progression of balance surfaces?

Answer 36

Floor, balance beam, half foam roll, foam pad, balance disc

Question 37

Recommended protein intake for a sedentary adult

Answer 37

.8 grams per kg of bodyweight (.4g/lb)

Question 38

Recommended protein intake for strength athletes

Answer 38

1.2-1.7g/kg or 0.5-0.8 g/lb (10-35% of diet)

Question 39

recommended protein intake for endurance athletes

Answer 39

1.2-1.4g/kg or 0.5-0.6g/lb

Question 40

How many ounces of fluid should you drink before exercise?

Answer 40

1.75 to 2.75 cups or 14-22 ounces

Question 41

How many ounces of fluid should you drink for every pound of bodyweight lost during exercise?

Answer 41

16-24 ounces

Question 42

Amount of water men and women should drink per day?

Answer 42

3L and 2.2 L