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1
Q

SWOT analysis

A

Stengths
weakness
opportunities
threats

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2
Q

four P’s of Marketing

A

Product
Price
promotion
place

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3
Q

4 types of supports and what they are

A

Informational
Companisonship
emotional
Instrumental

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4
Q

Stages of change

A 
Precontemplation
Contemplation
preperation
action
Maintenance
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5
Q

what is the cell body made up of

A

nucleus and organelles

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6
Q

what does the axon do

A

Transmits impulses to other neurons and effector sites (muscles and organs)

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7
Q

dendrites

A

receive messages from other neurons

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8
Q

four primary electrolytes

A

potassium
sodium
magnesium
water

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9
Q

what is the CNS

A

coordinates activity in the body

contains brain and spinal cord

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10
Q

Peripheral Nervous system

A

Two main functions

  1. Send sensory info from the body to CNS through afferent pathways
  2. And send info from CNS to rest of the body via efferent pathway
    - Interneurons are only in the CNS and connect the afferent and efferent pathways

Sensory receptors
- Mechanoreceptors
Respond to mechanical forces- touch and pressure

Nociceptors
-pain

Chemoreceptors
- chemical - taste and smell

Photoreceptors
-Light- vision

Somatic Nervous System
   -Serve out of body
  -Responsible for voluntary movement
Autonomic Nervous system
  -Supplies neural input to organs for involuntary processes
Two subdivisions
       1. Sympathetic 
           Fight or flight
           Increased neural activity
2. Parasympathetic
          Rest and digest
        Decrease neural activity
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11
Q

Mechanoreceptors

A

Respond to outside forces like touch and transmit through the sensroy nerves
Located in muscles, tendons, ligaments

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12
Q

Muscle spindles

A

ensory receptos within muscles
Stretch reflex
Signal from the muscle spindle that prevents it from lengthening past its capability

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13
Q

Golgie Tendon Organs GTO

A

Sensory receptors where muscle fibers meet tendons
Sensitive to tension and rate of tension
Activation causes muscles to relax

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14
Q

Join receptors

A

Located in and around the join capsule
Respond to pressure acceleration and deceleration of the joint.
Act to signal extreme join positioning to prevent injury

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15
Q

Nueroplacisity

A

Brain will continue change and grow, reforming pathways throughout your entire life

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16
Q

Neurocircuitry

A

Interconnection of neurons in the brain and the spinal cord

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17
Q

Development of motor skills

A

Stage 1- cognitive
Just learning. Understand the goals but cant consistently executre

Stage 2- Associative
Begins to understand the skill. They refine but cant perform without error

Stage 3- autonomous
Mastered the skill. Consistently without error

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18
Q

Axial skeletal system

A

Skull ribcage and vertebrae

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19
Q

appendicular skeletal system

A

Arms, legs, pelvis

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20
Q

osteoclasts

A

break down old tissue

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21
Q

osteoblasts

A

lays down and forms new bone tissue

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22
Q

Wolfs law

A

bone remodeling occurs in places that stress is placed on the bone

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23
Q

POWER =

A

Force X Velocity

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24
Q

Macro, meso, and micro cycle

A

Macro-Broken up into preparatory, competitive, and transition

Meso-Smaller scale broke up by moth

Micro- Broken up by week

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25
Q

linear periodizaiton

A

Gradually increasing intensity and load

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26
Q

undulating periodization

A

Changes in volume, intensity, and exercise selection

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27
Q

Squat used muscles

A

quads, glutes, hamstrings, calves

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28
Q

squat primary joints

A

ankle knee hip flexion and extension

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29
Q

hip hinge muscles

A

hams, glutes, low back, abdominals

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30
Q

hip hinge joints

A

hip flexion and extension

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31
Q

pulling movement muscles

A 
lats
 teres major
rhomboids
trapezius
biceps brachii
and posterior deltoids
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32
Q

pulling joint actions

A

Shoulders: scapular retraction, shoulder extension, and shoulder horizontal abduction
Arms: elbow flexion

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33
Q

pushing motion muscles

A

pectoralis major, anterior deltoid, and triceps brachii

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34
Q

pushing motion join action

A

Shoulders: scapulae protraction, shoulder flexion, and horizontal adduction
Arms: elbow extension

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35
Q

Pressing movement muscles

A

Deltoids, trapezius, triceps brachii, and rotator cuff

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36
Q

pressing movement joints

A

Shoulders: shoulder flexion
Arms: elbow extension

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37
Q

Fartlek Training

A

Unstructured

Combines low, moderate, and high intensity

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38
Q

Nonexcercise activity thermogenesis NEAT

A

Energy throught the day

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39
Q

Principle of specificity

A

The body will adapt to the specific demands placed on ti

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40
Q

VO2 MAX

A

Max amount of oxygen an individual can use during exercise

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41
Q

Tanaka Formula

A

208 – (0.7 × age) = HRmax

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42
Q

Reciprocal anhibitionist

A

Prime mover (Agonist) contracts and antagonist relaxes

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43
Q

Synergist dominance

A

If one muscle is weakr others will pick up the slack

44
Q

Neuromuscular efficiency

A

Bodies ability to recruit the right muscles

45
Q

peroneals

A

outer shin

46
Q

Tensor fascia latae

A

Front and slightly outside of the upper thigh

47
Q

Piriformis

A

outer glute

48
Q

Sagital plane of motion

A

Front to back

49
Q

frontal plane of motion

A

side to side

50
Q

transverse plane of motion

A

rotating

51
Q

cervical spine

A

7 vertebrae

52
Q

thoracic spine

A

12 vertebrae

53
Q

lumbar spin

A

5 vertebrae

54
Q

sacrum

A

Composed of five vertebrae that fuse together as the body develops into adulthood

55
Q

Coccyx

A

Composed of three to five small fused bones

56
Q

Osteokinematics

A

Movement of bone that is visible- flexion and tension

57
Q

Arthrokinematics

A

join surface moment

roll, slide, spin

58
Q

synovial joints

A

80% of bones in the body
Have synovial capsule
Collagenous structure surrounding the entire joint
Synovial membrane
Inner layer of the capsule
Synovial fluid
Looks like egg whites works like engine fluid
Secreted from membrane and lubricates surfaces

59
Q

non axial joints

A

Moves in a plane side to side

Between the carpal bones in the writs

60
Q

condyloid joints

A

Condyle fits into the elliptical of the other bone
Movement in one direction with minimal movement
Fingers

61
Q

hinge joint

A

Uniaxial

Movement in one direction like elbow or ankle

62
Q

saddle joint

A

Only found in the thumb

63
Q

nonsynovial joint

A

No join capsule or connective tissue

Sutures of the skull

64
Q

ligaments

A

connect bone to bone

64
Q

ligaments

A

connect bone to bone

65
Q

how many amino acids and how many essential

A

20- 9 essential

66
Q

protein turnover

A

Process of breaking down internal proteins and recycling the amino acids

67
Q

complete protein

A

Provides all essential amino acids
Animal sources, soy, hemp
High biological value

68
Q

incomplete protein

A 
Lacking one or more essential acids
Veggies, legumes, etc.
Mutual supplementation
Eating two incomplete protein sources to get all the AA’s
Low Biological Value proteins
69
Q

Protein efficiency ratio (PER):

A

A value assigned to a protein that is based on the amount of weight gain of a subject divided by the amount ingested of that particular protein during a test period.

70
Q

Biological value (BV):

A

A measure of the digestion and absorption of the amino acids provided by a protein source. BV reflects the amount of the absorbed protein that is used in the synthesis of new proteins in the body.

71
Q

rotators muscles

A

stabilize and rotate spinal segments

72
Q

multifidus

A

Stabilize, extend, and rotate spine

73
Q

transverse abdominis

A

Increase intra-abdominal pressure

74
Q

Quadratus lumborum

A

Lateral flexion of spine; elevation of pelvis

75
Q

rectus abdominus

A

Trunk/spine flexion, rotation, and lateral flexion

76
Q

external abdominal obliques

A

Spinal flexion, lateral flexion, and contralateral rotation

77
Q

internal abdominal obliques

A

Spinal flexion, lateral flexion, and ipsilateral rotation

78
Q

erector spine

A

Trunk/spine extension, rotation, and lateral flexion

79
Q

Latissimus dorsi

A

Trunk/spine rotation (in addition to shoulder extension, adduction, and internal r

80
Q

Iliopsoas

A

Hip flexion (in addition to hip adduction and external rotation)

81
Q

lordatic

A

The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.

82
Q

kyphotic

A

The normal curvature of the thoracic spine region, creating a convex portion of the spine

83
Q

five kinetic chain checkpoints

A

Feet: Approximately shoulder-width apart (when appropriate) and pointing straight ahead (when appropriate)
Knees: In line with the second and third toes (avoid allowing knees to cave inward)
Hips: Level and in a neutral position
Shoulders: Neutral position (not protracted or elevated)
Head: Cervical spine in a neutral position (chin tuck)

84
Q

stages of general adaption syndrome

A

Alarm- Fatigue, join paint, DOMS
Resistance Development- Body increases capacity and adjusts
Exhaustion-Prolonged intolerable stres

85
Q

Principle of Specificity

A

Body will adapt to the demands that are placed on it

Also known as SAID- specific action to imposed demands

86
Q

pyramid sets

A

increasing/decreasing weight with each set

87
Q

complex training

A

Performing a multijoint or compound exercise, with a heavy load, immediately followed by an explosive movement (e.g., a barbell squat then a vertical jump)

88
Q

Giant Set

A

Performing four or more exercises in rotation with as little rest as possible between sets

89
Q

peripheral heart action

A

A variation of circuit training that alternates upper and lower body exercises throughout the set

90
Q

perturbation

A

External force applied

Applying pressure to someone in a plank

91
Q

Proprioceptively rich environment

A

Unstable environment

92
Q

integrated performance paradigm

A

forces must be eccentrically loaded, isometrically stabilized, and then unloaded or concentrically accelerated

93
Q

The amortization phase

A

Transition between eccentric and cocentric

94
Q

eccentric muscle physiological event and action

A

Stored elastic energy; stimulation of muscle spindles, signal sent to spinal cord

stretch of agonist muscle

95
Q

amortization physiological event and action

A

Nerves meet synapse in spinal cord, signal sent to stretched muscle

Time between the eccentric and concentric phases

96
Q

Concentric physiological event and action

A

Elastic energy release, enhanced muscle force production

Shortening of agonist muscle

97
Q

sacropenia

A

age related loss of muscle

98
Q

Kinesthetic awareness

A

Bodies awareness of its position as it moves throuhg planes of motion

99
Q

Loaded movement training

A

Adding additional weight to dynamic full body movements

100
Q

Arteriosclerosis

A

Hardening and loss of elasticity of arteries

101
Q

Atherosclerosis

A

Process by which Plaque forms in the arteries reducing blood flow

102
Q

Hypertension

A

Plaques that form in the arteries

103
Q

excercising with diabetes

A

should be low impact
at least 5 days a week
circuit training

103
Q

excercising with diabetes

A

should be low impact

104
Q

exercising with diabetex

A

low impact
4-7 days a week
keep a snack on hand
avoid high intensity

105
Q

excercising with hypertension

A

stable exercising-stationary bike, rower
avoid heavy lifting
stand and sit slowly
excercise and standing or seated position

NASM CPT (5 decks)

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