Week 1- Basics/Exercise

Question 1

Difference between anatomical vs fundamental position?

Answer 1

Anatomical- palms forward/anterior
Fundamental- palms by side

Question 2

What does anatomical position provide?

Answer 2

universal framework and basis of reference

Question 3

Medial/Lateral

Answer 3

Medial- closer to midline
Lateral- further from midline

Question 4

Anterior/Posterior

Answer 4

Anterior- towards front
Posterior- toward back

Question 5

Distal/Proximal

Answer 5

reference to limbs
Distal- further from trunk
Proximal- Closer to trunk

Question 6

Superior/Inferior

Answer 6

Superior- above
Inferior- below

Question 7

Superficial/Deep

Answer 7

Superficial- closer to external of body
deep- further away from external of body

Question 8

Supine/Prone

Answer 8

Supine- Laying on spine
Prone- Laying on stomach

Question 9

Bilateral/Contralateral/Ipsilateral

Answer 9

Bilateral- both sides
Contralateral- opposite sides
Ipsilateral- same side

Question 10

3 Planes of Movement

Answer 10

1. Transverse
2. Saggital
3. Frontal

Question 11

Movement in the Transverse Plane

Answer 11

-Internal/external rotation

Question 12

Movement in the Saggital Plane

Answer 12

Extension/Flexion

Question 13

Movement in the Frontal Plane

Answer 13

Abduction/Adduction

Question 14

Why is planes of movement important?

Answer 14

helps to make a balanced exercise program

Question 15

Motor Learning

Answer 15

description/explanation of changes as a result of training

Question 16

Muscular Performance

Answer 16

reorganization of the motor control system

Question 17

Isometric Contraction

Answer 17

Muscle is under load but is not moving
ex. holding a plank

Question 18

Isotonic Contraction

Answer 18

Muscle is under load and is moving

Question 19

Two types of isotonic contraction

Answer 19

1. Concentric Contraction
2. Eccentric Contraction

Question 20

Concentric Contraction

Answer 20

-muscle tension while shortening
-muscle is shortening
ex. upward movement of bicep curl

Question 21

Eccentric Contraction

Answer 21

-muscle tension while lengthening
-Muscle is lengthening
-ex. downward movement of bicep curl

Question 22

Hypertrophy

Answer 22

-muscle fibers get bigger in size

Question 23

Hyperplasia

Answer 23

Increase number of muscle fibres

Question 24

Motor unit recruitment

Answer 24

cause increase in muscle tension by the number of units recruited nd the frequency of stimulation

Question 25

Exercise Training Principles

Answer 25

FITT-VP 1. Frequency 2. Intensity 3. Time 4. Type 5. Volume 6. Progression

Question 26

Frequency

Answer 26

number of days per week

Question 27

Intensity

Answer 27

Level of exertion

Question 28

Time

Answer 28

amount of time the exercise is performed (duration)

Question 29

Type

Answer 29

mode of pysical activity

Question 30

Volume

Answer 30

quantity of exercise completed weekly

Question 31

Progression

Answer 31

overload the muscle overtime

Question 32

Exercise session is comprised of:

Answer 32

1. Reps 2. Sets 3. Rest Intervals

Question 33

Reps

Answer 33

number of times an exercise is repeated in one set

Question 34

Set

Answer 34

performance of an exercise for a given number of sets

Question 35

Rest intervals

Answer 35

Period of rest between each set

Question 36

Overload

Answer 36

-body adapts to stimulus over time -increase training load to reach a higher level of fitness

Question 37

Specificity

Answer 37

nature of training determines training effect

Question 38

Cross-training

Answer 38

improving performance in one mode of exercise by training in another

Question 39

Periodization

Answer 39

gradual cycling of specificity, intensity, and volume to achieve optimal performance

Question 40

Overtraining

Answer 40

-training loads that are too demanding for the level of fitness

Question 41

Signs of overtraining

Answer 41

-fatigue -injury -depression -weight loss -insomnia -muscle soreness -increased BP

Question 42

Open Chain exercise

Answer 42

-Distal segment is freely moving -ex. forearm of bicep curl

Question 43

Closed chain exercise

Answer 43

-Distal end is not moving -ex. Chin up/push up

Question 44

Wy is isometric exercise important?

Answer 44

-for functional activities -postural stability/injury prevention

Question 45

Rationale for Isometric Exercise

Answer 45

-Minimize atrophy during external immobilization -re-establish neuromuscular control -postural/joint stability

Question 46

Types of Isometric Exercise

Answer 46

1. Muscle-setting 2. stabilization 3. multiple-angle

Question 47

Muscle Setting Exercises

Answer 47

-decrease pain/spasm -promote relaxation/circulation ex. quad activation (does not strengthen but prevent atrophy)

Question 48

Stabilization exercises

Answer 48

- submaximal contraction to improve posture/joint stability -against resistance

Question 49

Multiple Angle Exercise

Answer 49

-resistance applied at multiple joint positions with ROM -improves strength throughout ROM when dynamic movement is not possible

Question 50

Rational for Eccentric Contraction

Answer 50

-appropriate after injury -reduces risk of reinjury -more control of heavy loads -easier when pt. has muscle weakness