Basic and Applied Sciences Flashcards
When is the best time for clients to measure their resting heart rate
Upon waking up in the morning
Name two common tests for assessing cardiorespitory efficiency
YMCA 3 minute step test, and rockport walk test
What are the three methods of assessing body fat percentage
Underwater weighing,Skin fold, Bioelectric impedance
What do you call measurable data regarding a clients physical state, such as body composition, movement assessments, and cardiorespitory ability
Objective information
What is the BMI range for a person who has a very high risk for disease?
35 to 39
What are the two main calf muscles that are responsible for concentrically accelerating plantar flexion
Gastrocnemius, soleus
What do you call information gathered from a client that includes their occupation, lifestyle and medical background
Subjective information
Name the muscle that is responsible for concentrically accelerating hip extension and external rotation
Gluteus Maximus
During an Overhead Squat assessment, what are the probable overactive muscles when the feet turn out?
Soleus, lateral gastrocnemius, and biceps, femoris (short head)
During an Overhead squat assessment, what are the probable overactive muscles when the knees move inward
Adductor complex, bicep femoris (short head), tensor fascia latae, vastus lateralis
During an overhead squat assessment, what are the probably overactive muscles when there is an excessive forward lean?
Soleus, gastrocnemius, hip flexor complex, abdominal complex
Name the class of medication that decreases heart rate and blood pressure
Beta blockers
What is an indicator that a female client’s ankle complex will be in a plantar flexed position for extended periods of time based on occupation?
Wearing dress shoes (high heels)
Name three postural patterns that might be seen during a static postural assessment
Pronation distortion syndrome, Upper crossed syndrome , lower crossed syndrome
During an overhead squat assessment, what are the probably overactive muscles when the lower back arches.
Hip flexor complex, erector spinae, lattissimus dorsi
During an overhead squat assessment, what are the probable overactive muscles when the clients arms fall forward?
Latissimus dorsi, teres major, pectoralis major/minor
During a Pushing assessment, what are the probable overative muscles when a clients shoulders elevate and or the head moves forward?
Upper trapezius, sternocleidomastoid, and levator scapulae
During an overhead squat assessment, what are the probably underactive muscles if a clients feet turn out?
Medial gastrocnemius, medial hamstring complex, gracilis, sartorius, popliteus
What are the probable underative muscles when a clients arms fall forward during an Overhead squat assessment
Middle/lower trapezius, rhomboids, rotator cuff
What are the probable underative muscles when a clients knees move inward during an overhead squat assessment
Gluteus medius/maximus, vastus medalis oblique
During an overhead squat assessment, what are the probable underactive muscles when a client shows an excessive forward lean
Anterior tibialis, gluteus maximus, erector spinae
During an overhead squat assessment, what are the probable underactive muscles when a client low back arches
Gluteus maximus, hamstring complex, intrinsic core stabilizers
During a Pushing assessment, what are the probable underactive muscles when a clients shoulders elevate
Middle/lower trapezius
During a Pushing assessment, what are the probable underactive muscles when a clients head protrudes forward
Deep cervical flexors
After assessing a client’s overhead squat, which muscles should you have them foam role and stretch
overactive muscles
After assessing a client’s Overhead squat, which muscles should you have them strengthen?
Underactive muscles
Name the assessment that measures lower extremity agility and neuromusclular control?
Shark Skill test
Name 2 conditions in which beta-blockers might be prescribed.
High blood pressure and arrhythmias
What muscle action develops tension while lengthening and prevents resistance from accelerating in an uncontrolled manner
Eccentric muscle action
Name the imaginary bisector that divides the body into left halfs and right halves
Sagittal plane
This movement primarily occurs from side to side, as if there were a wall in front of and behind the body
Frontal plane movements
Name the energy storage and transfer unit within cells of the body
Adenosine Triphosphate or ATP
What is the starting zone of cardiorespiratory training when a client scores poor during the YMCA 3-Minute test
Zone 1
What is the starting zone of cardiorespiratory training when a client scores average on the YMCA 3-Minute test
Zone 2
What information can be provided to the health and fitness professional by knowing the client’s occupation
Common movement patterns
What relevant information can you learn about a client based on their occupation and movement capacity?
Extended period of sitting, repetitive movements, dress shoes, mental stress
Which muscles have decreased neural control once a client has had an ankle sprain
Gluteaus maximus and medius
What muscle action develops when a muscle exerts more force than is placed on it, resulting in the shortening of the muscle
Concentric muscle action
This chamber of the heart gathers oxygenated blood coming to the heart from the lungs
Left atrium
Give the straight percentage method for calculating a clients target heart rate
220 - age * desired intensity
Name the muscles involved in respiratory inspiration
Diaphram, external intercostals, scalenes, sternocleidomastoid, pectoralis minor
What are three guidelines for the health and fitness professional when taking the radial pulse of a client
Touch should be gentle, take the pulse when the client is calm, take the pulse over the course of 3 days(at the same time each day) and avg the results to ensure accuracy
Name the functional unit of the muscle that lies in the space between two z lines. It produces muscular contraction and is formed by repeating sections of actin and myosin
Sarcomere
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces
Biomechanics
The heart rate training zone between 76 and 85% that increases both aerobic and anaerobic endurance
Zone 2
The heart rate training zone between 65 and 75% that builds an aerobic base and aids in recovery
Zone 1
The heart rate training zone between 86 to 95% that builds high-end work capacity
Zone 3
Represents the pressure within the arterial system after the heart contracts
Systolic Blood pressure
Represents the pressure within the arterial system when the heart is resting and filling with blood
Diastolic blood pressure
The method of measuring body fat percentages that conducts and electrical current through the body to measure fat
Bioelectrical impedance
What are the four skin-fold sites tested when using the Durnin-Womersley formula for body fat assessment
biceps, triceps, subscapular, iliac crest
What is the waist-to-hip ratio for males and females that puts them at a greater risk for disease?
A ratio greater than .95 for males and greater than .80 for females
Muscles that assist the prime movers
Synergists
Risk for disease increases when an overweight person’s BMI level is
25 or greater
Sensory receptors responsible for sensing distortion in body tissues
Mechanoreceptors
What is the amount of time recovery pulse is taken after completing the YMCA 3 minute step test?
Within 5 seconds of completing the exercise, take the clients pulse for 60 seconds.
What is the level that a client is instructed to squat to when performing the overhead squat assessment
height of a chair
Receptors sensitive to change in tension of the muscle and the rate of that change
golgi tendon organs
Receptors sensitive to change in the length of the muscle and the rate of that change
muscle spindles
on which clients should health and fitness professionals avoid the use of skin-fold calipers to measure body fat
Very overweight clients
The resting length of a muscle and the tension the muscle can produce at this resting length
Length tension relationship
What is the functional unit of the nervous system?
Neuron
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover
Synergistic dominance
The process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
Autogenic inhibition
Compensations observed during the Overhead squat assessment from the lateral view
low back arches, excessive forward lean, arms fall forward
compensations observed during the Overhead squat assessment from the anterior view
feet turn out and knees move forward
Name some of the benefits of circumference measurements
can be used on obese clients, good for comparisons on progressions, good for assessing fat patterns and distribution, inexpensive, easy to record
Name the systems of the human movement system (kinetic Chain)
Nervous, Muscular, skeletal
Name the agonist, synergist, stabilizer, and antagonist muscles activated during a squat exercise
Agonists: gluteus maximus, quadriceps;
Synergists: Hamstring complex;
Stabilizer: Transversus adominis
Antagonist: Psoas
The involved structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previous experiences to produce a motor response
Motor control
What are some primary causes of muscle imbalances?
Postural stress, emotional duress, repetitive movement, cumulative trauma, poor training technique
Feedback used after the completion of a movement to help inform clients about the outcome of their performance
knowledge of results
The energy pathway used in moderate to high-intensity activities that can only be sustained for 30 to 50 seconds
Glycolysis
Repeated practice of motor control processes, which leads to a change in the ability to produce skilled movements
Motor learining
What are possible injuries associated with lower crossed syndrome
Hamstring complex strain, anterior knee pain, lower back pain
Name movement compensations observed during a pushing assessment
Lower back arches, shoulders elevate, head migrates forward
When assessing a client during the Single-leg squat from which vantage point should you view the client?
Anterior
which muscle synergies(muscle groups) are primarily used in a shoulder press
Deltoid, rotator cuff, trapezius
The name of the receptors surrounding a joint that responds to pressure, acceleration, and deceleration in the joint
joint receptors
Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction of all lead to this
Muscle imbalance
The ability of the neuromuscular system to properly recruit muscles to produce force concentrically, reduce force eccentrically, and isometrically stabilize the entire kinetic chain in all three planes of motion
Neuromuscular efficiency
A layer of connective tissue that is underneath the fascia, and surrounds the muscle
Epimysium
What are the three support mechanisms of blood?
Transportation, regulation and protection
The Davies test is contraindicated for which group of people
Individuals lacking shoulder stability
What muscle is responsible for concentrically accelerating shoulder extension, adduction and internal rotation?
Latissimus dorsi
Name possible injuries associated with pronation distortion syndrome
Plantar fascitis, shin splints, patellar tendonitis, low back pain
Name the altered joint mechanics associated with lower crossed syndrome
Increased lumbar extension and decreased hip extension
Which muscles would be lengthened in a client with upper crossed syndrome
Deep cervical flexors, serratus anterior, rhomboids, mid-trapezius, lower trapezius, teres minor, and infraspinatus
What are the altered joint mechanics associated with pronation distortion syndrome?
Increased: Knee adduction and internal rotation, foot pronation and external rotation; Decreased: Ankle dorsiflexion and inversion
Name the lengthened muscles associated with lower crossed syndrome
Anterior tibialis, posterior tibialis, gluteaus maximus, glutues medius, transverse abdominis, and internal oblique
Average stroke volume of an adult
70 mL
Name two abdominal muscles used for trunk rotation
Internal and external obliques
Name five performance assessment tests
Davies Test, Sharks skill test, Push-up Test, Upper extremity Strength Assessment, Lower extremity strength assessment
What positional guidelines do you give a client who is setting up for an Overhead squat assessment
Feed shoulder-width apart and pointed straight ahead; foot and ankle complex in a neutral position; arms raised overhead, with elbows fully extended
What regressions could you make for clients who are unable to perform a Single-leg squat assessment
Use outside support for squatting assistance or perform a Single-leg balance without squat.
A force that produces rotation
Torque
Movement of the bones around the joints
Rotary motion
Name possible injuries associated with upper crossed syndrome
Headaches, bicep tendonitis, rotator cuff impingement, and thoracic outlet syndrome
Name the short muscles associated with lower crossed syndrome
Gastrocnemius, soleus, hip flexor complex, adductors, latissimus dorsi, and erector spinae
Compensation observed during the Overhead Squat assessment from the lateral view
Low back arches, excessive forward lean, arms fall forward
