Biomechanics, Flexibility & Nutrition Flashcards
__________ evaluates the motion of a living organism and the action of the forces on it.
Biomechanics
The job of the personal trainer is to:
A. Get your client from where they are to where they want to go.
B. Bridge the gap.
C. Help them get to their goals they can’t do on their own safely and effectively.
D. All the above
D. All the Above
To Get MAX PERFORMANCE you need _________ and _________ Efficiency.
Mechanical & Psychological Efficiency
The study of movement itself without regard to forces on it (Analysis includes speed, distance, and acceleration).
Kinematics
The study of forces acting on system.
Kinetics
The scientific and artistic study of human body movement.
Kinesiology
A push or a pull that will start something in motion, stop its motion, speed it up or slow it down.
Force
Forces generated by the body tissues and their effect on movement.
Internal Forces
Forces that act against the human body and can be produced by an external object or in reaction to the voluntary exertion of force against an external object.
(Gravity, Bodyweight, Water, Resistance Bands, etc)
External Forces
Measurement of objects in motion.
Momentum
The internal force that resists the applied force is called ______. The deformation of the length caused by the external forces is called a ________.
Stress / Strain
The steps of Biomechanical Analysis
- Description:
Develop a theoretical model of the most effective technique and describe what it would look like. Determine what you want to see when you observe your clients. - Observation:
Observe the performance of your client to determine what that person’s technique actually looks like. - Evaluation:
Compare the individualized ideal technique to the observed performance. Identify and evaluate the errors. - Instruction:
Educate the client by providing feedback and the instruction necessary to correct those errors.
True or False:
Vectors are the quantity that can be fully described by its magnitude (example: mass of dumbbell would be same in gym as it would be on moon even though weight changes).
Scalars are things that have both magnitude and direction (example: dumbbell would weigh more on earth than moon).
False.
Scalars are the quantity that can be fully described by its magnitude and Vectors are things that have both magnitude and direction.
The rotational analogue of force (the load).
Torque
The shortest distance between the force vector and the joint axis.
Moment Arm
Movement that is due to one joint moving about its axis.
Single Joint Movement
Movement produced due to several joints working together.
Compound Joint Movement
The scientific study of the measurements and proportions of the human body.
Anthopometry
What is the law that states an object at rest remains at rest, and an object in motion remains in motion at constant speed and in a straight line unless acted on by an unbalanced force?
Newton’s First Law of Motion
An _______ chain is one in which movement of one joint is independent of the other joints in the chain…
…while a _________ chain is one in which movement of one joint causes the other joints in the chain to move in a predictable manner. (Ex: the foot or hand is in contact with the surface on which you are exercising).
Open / Closed
Bench press, Leg extension, Hamstring curl, Lat pulldown are examples of
A. Open Chain Exercises
B. Closed Chain Exercises
A. Open Chain Exercises
Push-ups, Lunges, Deadlifts. Tricep dips are examples of
A. Open Chain Exercises
B. Closed Chain Exercises
B. Closed Chain Exercises
The rate at which work is done.
Power
True or False:
In biomechanical analysis, we first analyze the kinetics (forces of the movement).
False
- The amount if force applied to lever.
- The distance of the application of force to lever.
- The angle of force being applied to lever.
These are the elements of…..?
Torque
True or False:
Optimize the technique for the individual. Certain people in their genetics can perform certain things better than others.
True
True or False:
Someone with a longer femur, in a squat, they will need to hinge more at the hip and stick their butt back, meaning more on their hip joint & lower back because they have a longer femur.
True
The force acting in a direction that’s parallel to (over the top of) a surface.
Shear Force
The force upon a lever directed towards the contact surface.
Compression
The force upon a lever directed away from the contact surface.
Distraction
The relationship between the length of the muscle and the tension produced by the muscle.
Length-Tension Relationship
What is the Component of Muscle Contraction found in myofibrils where cross-bridging of actin and myosin take place?
Contractile (Active) Component
What is the Component of Muscle Contraction found in the tendon and the actin-myosin cross-bridges (acting like a spring)?
Series Elastic (Passive) Component
What is the Component of Muscle Contraction found in the sarcolemma and the connective tissue around the muscle (endomysium, perimysium, epimysium)? As the muscle is lengthened, the parallel elastic component prevents external forces from pulling the contractile elements apart.
Parallel Elastic (Passive) Component
Which of the following is NOT a component of Torque?
A. The greater the force the greater the load.
B. The longer the lever the more the load.
C. The further the angle to 90° the more the load.
D. The longer the momentum arm the more the load.
E. The closer the angle to 90° the more the load.
C. The further the angle to 90° the more the load.
What is the ability of joint to achieve full range of motion with proper balance of elasticity and plasticity?
Flexibility
What is the ability of both muscular and connective tissue to return to normal length after being stretched?
Elasticity
The Parallel Elastic Components of Muscle Connective Tissue are:
A. Epimysium
B. Perimysium
C. Endomysium
D. A & B
C. A & C
E. A, B & C
F. None of the above
E. Epimysium, Perimysium and Endomysium
The Series Elastic Components are:
A. Joints
B. Tendons
C. Muscle Spindle
D. All the above
E. None of the above
B. Tendons
The ability of connective tissue to achieve a new and greater length after stretch with out returning to normal length.
Plasticity
This protects muscle from over lengthening by quickly contracting muscle.
Muscle Spindle
This protects muscle by causing it to relax when muscle develops too much tension, allowing you to stretch further.
Golgi Tendon Organ
The act of causing the muscle to relax in this manner is known as:
Autogenic Inhibition
Example: Bringing the pectoralis major through its full range of motion (horizontal abduction) where it contracts to protect itself and is then allowed to relax when the GTO overrides the muscle spindle.
The act of the antagonist relaxing due to contraction by the agonist.
Reciprocal Inhibition
Example: The hip flexors will be reciprocally inhibited and forced to relax when their antagonist, the gluteus maximus, contracts.
The act of putting pressure upon the muscle to loosen up tight tissues is called:
Self Myofascial Release
The type of stretching that involves holding a position for 20-30 seconds and is best utilized AFTER a workout.
Static Stretching
The type of stretching that moves through an active full range of motion and is best utilized BEFORE or DURING a workout.
Dynamic Stretching
This intense stretching method uses bouncing movements to push your body beyond its normal range of motion.
Ballistic Stretching
What stretching method is a partner-assisted stretch involving both passive and active muscle actions allowing the antagonist to reach new ROMs?
PNF Stretching
(Proprioceptive Neuromuscular Facilitation)
This stretching method utilizes a foam roller for self myofacial release and is best for both before AND after workout.
SMFR Stretching
The process before a workout 5 TO 10 minutes allowing appropriate increase body temp and blood flow circulation.
Warm Up
The process after a workout 10 TO 15 MINUTES at 40 to 50% intensity to decrease soreness and rid body of metabolic waste
Cool Down
What is the normal ROM for the Ankle/foot joint?
Dorsi flexion 10-20degree
Plantar flexion 45degree
Inversion 30 degree
Eversion 20degree
True or False:
Areas of discomfort in SMFR stretching is where you need to focus the most.
True
True or False:
You must focus on mobility with your clients, then flexibility.
FALSE.
Flexibility first Mobility second
True or False:
Prior to warming up or stretching your client, you must first ASSESS THEIR SPECIFIC FLEXIBILITY NEEDS.
True
Self Myofascial Release…
A. Works by the Golgi tendon organ overriding the muscle spindle.
B. Places external pressure on tight areas.
C. Can be seen as a form of self massage.
D. All the above.
D. All the Above
True or False:
Self Myofascial Release works by the Muscle Spindle overriding the Golgi Tendon Organ
False.
The Golgi Tendon Organ overrides the Muscle Spindle
The normal ROM for ankle dorsiflexion is:
10-20 degrees
The normal ROM for ankle plantarflexion is:
45 degrees
The normal ROM for ankle Inversion and Eversion is:
(Inversion - Sole facing midline of body & big toe elevated)
(Eversion - Sole facing away from midline of body, smaller toes elevated)
Inversion - 30 Degrees
Eversion - 20 Degrees
The four parts of Nutrition are:
A. Ingestion, Digestion, Absorption, Metabolism
B. Carbohydrates, Proteins, Fats, Water
C. Micronutrients, Macronutrients, Monosaccharides, Disaccharides
A. Ingestion, Digestion, Absorption, Metabolism
What are the 6 Categories of Nutrients?
Carbs
Fats
Protein
Water
Vitamins
Minerals
True or False:
In athletes, possible differences based on the goals and type of athlete might include the specific timing of nutrients, increased carbohydrates and increased protein.
True
The Four Macronutrients are:
Carbs, Fats, Protein, Water
The Two Micronutrients are:
Vitamins & Minerals
How many calories of energy do each of the macronutrients below provide per gram?
Carbohydrate:
Protein:
Fat:
Alcohol:
Carbohydrate: 4 kcal/g
Protein: 4 kcal/g
Fat: 9 kcal/g
Alcohol: 7 kcal/g
This Macronutrient provides energy for the body:
Carbohydrate
This Macronutrient helps build and repair tissues:
Protein
This Macronutrient is a necessary for cells, protecting internal organs & providing vitamins:
Fat
What comprises about 60 percent of the body, is the most important nutrient, and is crucial for various chemical reactions in the body?
Water
What Micronutrient regulates various body processes, but does NOT provide energy?
Vitamins
True or False
Vitamins and Minerals regulate various body processes AND provide energy.
False
They do NOT provide energy.
___________ are the measurement of heat and energy.
Calories
What is the process of ingestion, digestion, absorption and metabolism of food better known as?
Nutrition
Adults should get _______% of their calories from carbs.
A. 20-30%
B. 20-40%
C. 40-50%
D. 45-60%
D. 45-60%
The 3 Types of Carbs are:
Sugar, Starch & Fiber
Are Monosaccharides and Disaccharides (sugars) SIMPLE or COMPLEX Carbs?
Simple
Are Starches/Fibers (grains, veggies, fruits) SIMPLE or COMPLEX carbs?
Complex
_____________ are the simplest form of carbs.
Monosaccharides
What form of carbs are Sucrose, Lactose, and Maltose?
Disaccharides
The combination of Sucrose and Glucose is:
A. Lactose
B. Fructose
C. Maltose
D. Galactose
B. Fructose
The combination of Glucose and Galactose is:
A. Lactose
B. Fructose
C. Maltose
D. Sucrose
A. Lactose
The combination of Glucose and Glucose is:
A. Lactose
B. Fructose
C. Maltose
D. Galactose
B. Maltose
Complex Carbs are also known as:
Polysaccharides
What is the primary difference between simple and complex carbs?
The TIME it takes to breakdown:
Simple provides immediate energy, and complex provides sustained energy.
True or False:
The more complex the carb, the better it is for your body.
True
True or False:
Complex Carbs Increase the risk of heart disease, some cancers and other health related benefits, and therefor should be the minority of carb intake.
False:
Complex Carbs REDUCE the risk and should be that MAJORITY of carb intake.
Which is NOT a benefit of Fiber?
A. Makes you “full”
B. Stabilizes blood sugar
C. Provides immediate energy
D. Prevents constipation
E. Decreases fat and cholesterol absorption
C. provides immediate energy. (it’s complex, not simple!)
The recommended servings per day for fruits/veggies are ___ g per day and can be upwards of ___ g per day for active individuals.
5 servings per day.
Upwards of 13 servings for active individuals.
The effect that food or meal has on blood glucose levels after consumption is referred to as:
Glycemic Response
What are the 3 subgroups of Fiber?
Functional fiber (performs specific beneficial functions in body like stabilizing blood sugar )
Dietary fiber (non digestible carbs and lignins in plants)
Total fiber (sum of functional and dietary)
This subgroup of Fiber is non-digestible and EXTRACTED from plants or SYNTHETICALLY made performs specific beneficial benefits and functions in the body such as stabilizing blood sugar and “feeling full.”
Functional Fiber
This subgroup of Fiber consists of non-digestible carbohydrates and lignans that occur NATURALLY in plants.
Dietary Fiber
This subgroup of Fiber is ths sum of both Functional and Dietary Fiber.
Total Fiber
What is the recommended Fiber intake for men and women 19-50 years old?
Men: 38g
Women: 25g
(the average man or woman only gets around 13-14g).
The recommended carb intake for Moderate, Vigorous & Extreme Endurance is:
A. 2 - 3g / 3 - 4g / 4 - 5g per pound of body weight
B. 2.3 - 3.2g / 3.2 - 4.5g / 4.5 - 6g per pound of body weight
C. 3.2 - 4.5g / 4.5 - 6g / 6 - 7.5g per pound of body weight
B. 2.3 - 3.2g / 3.2 - 4.5g / 4.5 - 6g per pound of body weight
The Building blocks of protein are:
Amino Acids
Which of the following is NOT a major type of carbohydrate?
A. Sugar
B. Starch
C. Wheat
D. Fiber
C. Wheat
Is it better to primarily eat foods ranked HIGH on the glycemic index or LOW on the glycemic index?
Low
When are simple sugars (monosaccharides and disaccharides) best consumed?
A. During a workout
B. After a workout
C. Before a workout
D. During and after a workout
E. Before and during a workout
D. During and after a workout
Which of the following is NOT considered a complex carbohydrate?
A. Whole Wheat Bread
B. Honey
C. Strawberries
D. Dried Beans
B. Honey
Where in the body is glycogen stored?
Muscles and Liver
Amino Acids are bonded by:
Peptide Bonds
These amino acids must be consumed because the body CANNOT produce them by itself
Essential Amino Acids
These amino acids CAN be produced by the body (but still very important).
Nonessential Amino Acids
A complete protein consists of (how many) amino acids?
20 Amino Acids
Of the 20 amino acids, how many of them are ESSENTIAL amino acids?
9
Which amio acid cannot be synthesized by children?
A. Tyrosine
B. Histidine
C. Lysine
D. Leucine
B. Histidine
When working with a vegetarian client, be cautious of the quality of protein they consume and consult with a:
RD (Registered Dietitian)
When two or more proteins are combined to compensate for deficiencies in essential amino acid content in each protein is better known as:
Complimentary Proteins
True or False:
The primary functions of protein include building and repairing body tissues, regulation of physiological processes within the body, and the formation of hormones.
True
Pair the recommended amount of protein for each of the following:
Endurance Athlete
Recreational Athlete
Strength Training Athlete
Sedentary Adult
0.4g per lb of body weight
0.5 - 0.7g per lb of body weight
0.6 - 0.7g per lb of body weight
0.7 - 0.8g per lb of body weight
Sedentary Adult:
0.4g per lb of body weight
Recreational Athlete:
0.5 - 0.7g per lb of body weight
Endurance Athlete:
0.6 - 0.7g per lb of body weight
Strength Training Athlete:
0.7 - 0.8g per lb of body weight
What are the 4 types of fat?
Saturated, Monounsaturated, Polyunsaturated & Trans Fats
Which type of fat is solid at room temperature, such as butter or animal fats?
(NESTA refers to it as the “full bus”)
Saturated Fat
Which type of fats are liquid at room temperature?
(NESTA refers to them as one seat filled on the bus, and more than one seat filled.)
Monounsaturated Fat &
Polyunsaturated Fat
Of the below, which fats should be avoided?
Which should be limited?
Which 2 are essential and should replace the other 2?
-Polyunsaturated
-Trans Fats
-Saturated Fats
-Monounsaturated Fats
Fats to avoid:
Trans Fats
Fats to limit:
Saturated Fats
“Good” Fats:
Polyunsaturated & Monounsaturated
Which type of fats are changed through hydrogenation?
Trans Fats
Saturated Fats are…
A. Solid at Room Temperature
B. “Saturated” with Hydrogen
C. Primarily Animal Fats
D. All the above
D. All the above
Which fat is considered the most harmful and increases the risk for cardiovascular disease than any other fat?
Trans Fat
True or False:
Essential Fatty Acids have been shown as important in heart health.
True
Which of the following is the correct order for gastric emptying time from fastest to slowest?
A. FATS < PROTEINS < CARBS
B. CARBS < PROTEINS < FATS
C. CARBS < FATS < PROTEINS
D. FATS < CARBS < PROTEINS
E. PROTEINS < CARBS < FAT
B. CARBS < PROTEINS < FATS
The time it takes for the stomach to empty (1-4 hours, based on the food consumed) is called:
Gastric Emptying
What nutrient is the most important nutrient and effects performance more than any other nutrient?
Water
Water is:
__ to __0% of Body Mass
&
and __ to __% of Lean Body Mass
50-60% of Body Mass
72-75% of Lean Body Mass
It only takes ___% of loss in body weight for performance to suffer.
2%
What is the recommended amount of fluid to consume to replace 1lb of body weight after a workout?
20-24oz
Which of the following is NOT a crucial function of water in the body?
A. Transport glucose, oxygen and fats in blood to working muscles.
B. Eliminates waste
C. Regulates body temperature
D. Catalyzation metabolic reactions
E. Lubricates and cushions organs and tissues
D. Catalyzation metabolic reactions
A condition that occurs when the level of sodium in the blood is too low. Can be caused by overhydration.
Hyponatremia
