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NSCA study > 1 > Flashcards

1 Flashcards

1
Q

oxygen debt

A

EPOC
-oxygen uptake that is maintained to restore the body to pre-exercise condition. Oxygen uptake is related to the duration and intensity of the exercise performed

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2
Q

lactic acid

A

-responsible for feelings of muscle fatigue

-converted to lactate in blood and muscles

-conversion to lactate and clearing out of the blood by oxidation is an indication of ability to recover

-end product of fast glycolysis during reduced oxygen availability

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3
Q

metabolic process

A

total process of the breakdown of food molecules to release energy and the subsequent use of that energy to build up new molecules within the body

-combined process of catabolic and anabolic functions

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4
Q

parts of the body’s respiratory centre

A

Dorsal, ventral and pneumotaxic respiratory groups are groups of neurons in the pons and medulla oblongata, the lower portion of the brain stem, which controls the rate of ventilation

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5
Q

when would systolic blood pressure change from 220 to 260

A

during aerobic exercise
-diastolic pressure would likely remain the same as while at rest or even decrease slightly

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6
Q

QRS complex of ECG represents

A

ventricular depolarization

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7
Q

P wave of ECG represents

A

atrial depolarization

a-v
atrium at top pumps to ventricle

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8
Q

what is the cardiovascular system responsible for

A

transport of nutrients, removal of waste and overall environmental maintenance to support the body’s function

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9
Q

what is serous

A

a form of fascia which is fluid filled
-makes up protective membranes that cover the internal viscera

-also superficial and deep fascia

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10
Q

fascia

A

sheath of stringy connective tissue that surrounds every part of the body
-provides support to your muscles, tendons, ligaments, tissues, organs, nerves, joints and bones

-healthy = flexible and stretches

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11
Q

golgi tendon organs function

A

sense change in the tension of muscle

-send messages that indicate that the muscle is about to engage in dangerous action resulting from extreme tension

tendon = connects muscle to bone

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12
Q

proprioceptors

A

relay information to the central nervous system about changes in the body and limbs positions due to muscular motions

-help maintain balance and posture and are found in the muscles, tendons and joints

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13
Q

sodium potassium pump

A

controls the process of changing membrane potential in the nerve cell membrane by allowing sodium ions to rush into the cell

-causes change in voltage which in turn causes an AP to be conducted along the length of the axon

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14
Q

role of Ca in muscle stimulation process

A

calcium binds with troponin which subsequently shifts the tropomyosin off the binding sites, freeing them up for the myosin cross-bridges to attach themselves

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15
Q

sarcoplasm role

A

stores glycogen and myoglobin and is made up of lipids, enzymes and cellular organelles.

-comparable to the cytoplasm in other cells, but more specific functions in the MUSCLE CELL

-stored glycogen is a source of energy and myoglobin is used for oxygen binding

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16
Q

structures of a muscle from smallest to largest

A

muscle fiber, endomysium, fascicles, perimysium, epimysium

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17
Q

fascicles

A

bundle of skeletal muscle fibers surrounded by perimysium, a type of connective tissue

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18
Q

why does angle change the calculation of work

A

force of friction

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19
Q

pennate muscle arrangement

A

resembles the layout of a feather, with angled fibers

allows for reduced inertial resistance

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20
Q

two factors that make up fluid resistance

A

surface drag and form drag

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21
Q

surface drag

A

cause by the action of friction on the surface of an object

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22
Q

form drag

A

from the molecules pressing against the object as it moves through the fluid

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23
Q

diet and resistance training

A

does not affect adaptations to resistance training

-it clearly will affect the ability to perform, especially over long term , it does not directly impact the associated adaptations

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24
Q

aerobic training effect on insulin

A

increased sensitivity to insulin due to long term aerobic training

-can affect the status of a diabetics health as aging occurs

-helps counteract naturally decreasing insulin sensititivty that occurs with age

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25
Q

role of insulin

A

allows glucose from blood into muscle, fat, and liver here it is used for energy

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26
Q

recommended daily intake of carbs for non performance ppl

A

5-6 grams per kilogram of body weight

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27
Q

daily intake for male and females for calcium

A

1000 mg/day

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28
Q

thermogenic effect

A

body experiences a relaxing effect due to a cascade of certain events catalyzed by exercise.

-overall effect is a reduced amount of afferent stimulation to the brain and resultant relaxation

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29
Q

good way to increase self-efficacy

A

achieving success

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30
Q

hypertension

A

risk for coronary artery disease which results in vascular injury and increased vascular wall stress

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31
Q

reliability

A

a tests ability to consistently achieve nearly identical results when the same basic method is used

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32
Q

what should clients stay away from before performing assessment tests

A

non-medical chemicals that affect HR
-energy drinks
-supplements

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33
Q

what is an aneroid sphygmomanometer used for

A

detect blood pressure
-non invasive method used with an inflating cuff and stethoscope for detecting BP

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34
Q

sit and reach

A

test to assess future risk of developing lower back pain

-lack of flexibility through back and hips

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35
Q

hyperlaxity

A

can lead to problems in a flexibility training program

-people can move their joints beyond the normal range of motion

-need to be cautious of stretching exercises in order not to promote further laxiry

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36
Q

example of dynamic flexibility movement

A

lunge walk

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37
Q

during free weight overhead or over the face exercise where is the SAFEST spot to provide spotting

A

the wrist

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38
Q

exercise relationship with thirst

A

exercise can blunt the thirst mechanism
-need to drink before we are thirsty

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39
Q

water absorption

A

water gets absorbed quickest from digestive tract into tissues compared to energy and electrolyte drinks

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40
Q

when hydration is important during exercise

A

equally important before, during and after exercise in order to maintain adequate hydration in the cells

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41
Q

effects of hydration on body mechanisms

A

adequate hydration -> reduce body core temp, heart rate and RPE

42
Q

result of poor positioning on stationary bike where hips rock and extended leg locks

A

knee and back pain
(seat needs to be lowered)

43
Q

slow overstride in running =

A

more impact
more air time
more vertical motion
which all lead to slow speed of overall running movement

44
Q

structural core exercise

A

place axial stress on the spine and use the muscles of the torso to keep the body posture upright
eg. squat, lunges, deads

45
Q

arrangement

A

trainer plans exercises within a workout to minimize the impact of one exercise on the ability to properly perform subsequent ones.
-helps work different areas without causing too much fatigue to one muscle group that causes negative impact on the ability to perform the remainder of the workout

46
Q

trial load

A

a way to test clients strength and rep max using body weight.
-this method uses an exercise specific numerical factor that is comparable to a percentage of their body weight

47
Q

2 for 2 rule

A

client can perform 2 more reps than the rep goal for the final set of an exercise for 2 consecutive sessions
-> load should be increased in all sets of that exercise the next session
-> ensures continued forward progress in training

48
Q

frontal plane

A

divides the body into dorsal and ventral positions (front and back)
eg. lateral lunges , lateral should raise , suitcase carry , lateral shuffle, jumping jack

49
Q

sagital plane

A

divides body into left and right sections

eg. forward lunge, squat, deadlift, run, walk

50
Q

transverse plane

A

divides body into upper and lower sections

eg. rotational movements, paloff press, wood chops,

51
Q

metabolic syndrome

A

a group of five conditions that can lead to heart disease, diabetes, stroke and others

52
Q

duties of a personal trainer

A

MATER

motivate
assess
train
educate
refer

53
Q

waist to hip ratio that puts clients at risk

A

men over 0.95
women over
0.86

54
Q

tachycardia

A

resting heart rate over 100 bpm

55
Q

process goals

A

goals over which the individual has complete control that deal with the technique or strategy neccessary to perform well

56
Q

performance goal

A

goals that specify a specific standard to be achieved

57
Q

HRR

A

HRmax - HR rest

58
Q

target HR

A

(220-age ) x % effort

59
Q

how often should belts, chains, flywheels and other joints of cardio equipment be lubricated

A

bi weekly

60
Q

correct hallway and pathway circulation width

A

60 inches

61
Q

how many steps in the ymca step test

A

72

step up on box or 3 mins and then sit and someone tracks your heart rate recovery over 1 minute of rest

62
Q

aerobic training will not increase which type muscle fibers

A

type 2

63
Q

feasibility study

A

determines whether the cost, facility location, projected needs , and projected usage of the facility can match the needs analysis

64
Q

macrotrauma

A

injuries caused by sudden and obvious episodes of tissue overload and subsequent damage

65
Q

overuse injuries

A

injuries that typically result from repeated dysfunctional activities

66
Q

maximum walking distance from any potential injury site to an AED

A

90 seconds

67
Q

waist girth considered to be at risk of coronary heart disease

A

men < 102 cm , women < 88cm

68
Q

age risk of coronary heart disease

A

men 45
women 55

69
Q

moderate and high risk stratification requires what

A

medical exam and graded exercise test before vigorous exercise

70
Q

diet history

A

eating habits and estimation of weight over past few years

71
Q

considered not leading a sedentary life

A

30 mins of activity 3 times a week for 3 months

30 3 and 3

72
Q

RT for those with hypertension

A

1-3 sets of 16-20 reps at 50-60% 1RM with 2-3 min rest periods

73
Q

initial increase in blood volume during first few days of aerobic training program

A

increased plasma volume

74
Q

pre adolescent clients should only increase load by what percent for RT

A

5-10%

75
Q

minimum frequency in obese individuals for aerobic training a week to lose fat

A

5

76
Q

efforts to eliminate, reduce or transfer the chance of untoward events such as injuries or falls

A

risk management strategies

77
Q

accreditation

A

recognizition that an organizations educational program test meets specific criteria

78
Q

standards

A

establishes parameter of approach practice for a profession

79
Q

licensure

A

state mandated and approved proccess by which certain professionals are authorized to provide defined services to others

80
Q

certification

A

displayed enough knowledge to be considered a professional

81
Q

bottom position of back squat reached when

A

-trunk begins to round or flex forward
-thighs are parralel to the ground
-heels rise of the floor

82
Q

1 or fewer risk of CVD considered

A

low risk

83
Q

protein for an individual

A

body weight in kg x 0.8 grams

= grams

84
Q

calories per lb for an individual with heavy activity level

A

23kcal/pound

85
Q

RHR because of aerobic training

A

decreases

86
Q

endocrine response in reaction to a bout of aerobic exercise

A

increase glucagon secretion, decrease insulin secretion

87
Q

hormone that increase blood delivery in response to aerobic exercise

A

epinephrine

88
Q

this hormone stimulates the use of protein in glycolisis, promotes the use of fat as an energy source and aids in maintining normal blood glucose levels

A

cortisol

89
Q

epinephrine released from

A

adrenal medulla

90
Q

cortisol released from

A

adrenal cortex
-cortisol -> cortex

91
Q

what type of twitch fibers are lost when stopping RT

A

fasttwitch

92
Q

which system stressed during RT

A

anaerobic

93
Q

stretch moved at a slow constant speed to the end point to relax and simultaneously lengthen the stretched muscle

A

static

94
Q

how much space on each end of BP bar

A

3 feet

95
Q

form released for potential harm during PA

A

waiver

96
Q

space required b/w people lifting

A

3 feet

97
Q

how often should RT machines be inspected

A

weekly

98
Q

rt causes what changes in fibre type

A

2x to 2 a ? (not sure)

99
Q

increase plasma volume increase what during in blood during acute aerobic exercise

A

hematocrit

100
Q

hematocrit

A

percentage of red blood cells in blood
-RBC= carrying oxygen through body

101
Q

screening tools

A

parq and medical history forms

102
Q

release of liability

A

added level of liability protction
-agreement that participant relinquishes rights to collect damages in case of injury
-works in conjunction with the informed consent

NSCA study (1 decks)

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