CanFitPro PTS Flashcards
1
Q
Define Individualization…
A
A program must be made to accomodate everyones individual needs
2
Q
Define Maintenance
A
When you achieve a level of fitness it’s possible to maintain it with less work than was needed to attain it.
3
Q
What are the primary components of fitness
A
Muscular capacity, Cardio-Respiratory capacity, flexibility, BMI
4
Q
Name the secondary components of fitness
A
Speed, balance, power, coordination, mental capability, agility, reaction time
5
Q
5 components of health are…
A
Physical, mental, emotional, spiritual, social
6
Q
Name the recommendations from Canada’s physical activity guide
A
Endurance: 4-7 days/week
Flexibility: 4-7 days/week
strength training: 2-4 days/week.
7
Q
What are the 9 Canfitpro training principles?
A
- FITT
- Individualization
- Specificity
- Progressive overload
- Structural tolerance
- recovery
- maintenance
- Reversibility
- all around development
8
Q
What are the 3 types of fat?
A
Triglycerides, sterols, phospholipids
9
Q
What is EPOC?
A
Excess post-exercise oxygen consumption.
10
Q
Why is EPOC necessary for recovery?
A
It aids in the recovery of anaerobic and aerobic metabolism, ATP & CP replenishment, tissue repair, replenishing O2 supplies in the body.
11
Q
What is the work to rest ratio when training the ATP -CP system?
A
1:3 - 1:6
12
Q
What is the work to rest ratio when training the Glycolytic system?
A
1:2 - 1:5
13
Q
What is the work to rest ratio when training the Oxidative system?
A
1:.05 - 1:1
14
Q
When training the ATP - CP and Oxidative systems what type of relief is used?
A
Rest relief
15
Q
When is work relief used?
A
When training the glycolytic system
16
Q
What is the function of the respiratory system?
A
Adds O2 and removes C02 from the blood
17
Q
what is the function of the circulatory system?
A
Transports 02, c02 and nutrients to and from body tissues
18
Q
What is the average heart rate and BP?
A
72 BPM & 120/80
19
Q
What is the order that blood enters and exits the heart?
A
Right atrium - right ventricle - pulmonary artery - lungs - pulmonary vein - left atrium - left ventricle - aorta - body.
20
Q
What is stroke volume?
A
The amount of blood the left ventricle ejects in one beat
21
Q
What is the average stroke volume?
A
70ML
22
Q
What is cardiac output and what is the formula?
A
The amount of blood the heart ejects in one minute.
Q = SV x HR
23
Q
Name 3 benefits of Cardio-respiratory training.
A
- Increased stroke volume 2. Increased blood delivery 3. increased red blood cells
24
Q
What is the percentage range for the target training zone?
A
55% - 90% hrmax
25
what is the HRR formula?
{(hrmax - resting hr) x%} + resting hr = Target hr
26
What is the percentage range when calculating HRR?
50% - 85%
27
What are the 3 functions of the skeletal system?
1. Protect vital organs
2. A reservoir for calcium and phosphate
3. Provides attachments for muscles.
28
What are the 4 classifications of bones?
long bones, short bones, irregular bones, flat bones
29
What is the function of long bones?
serves as a lever for movement
30
What is the function of short bones?
Gives strength to joints
31
What is the function of irregular bones?
Protect organs and support the body
32
What is the function of flat bones?
protect organs
33
What are the 3 classifications of joints (with examples)?
1. Fibrous - skull and pelvis
2. Cartilaginous - Spine and ribs
3. Synovial - elbow, wrist, shoulder.
34
What are the 3 types of joints (with examples)?
1. hinge - elbow
2. condyloid - wrist
3. ball and socket - knee
35
What is included in the appendicular skeleton?
Shoulder and pelvic girdle, limb bones
36
what is included in the axial skeleton?
spine, ribs, skull, sternum
37
Define flexion & extension
flexion - bending a joint
| extension - straightening a joint
38
Define adduction and abduction
adduction - moving a bone towards the midline of the body
| Abduction - moving a bone away from the midline of the body
39
Define Supine and Prone
Supine - the body face up
| Prone - the body face down
40
What is inversion and eversion
inversion - turning the inner side of the foot off the ground
eversion - turning the outer edge of the foot off the ground.
41
What are three types of muscle?
1. cardiac (heart)
2. smooth (surrounds internal organs)
3. skeletal (most abundant in the body)
42
Name the two types of muscle fibres
Slow twitch and fast twitch
43
What bones make up the shoulder joint?
humerous, scapula, clavicle
44
what bones make up the elbow joint?
humerous, radius, ulna
45
what bones make up the wrist?
radius, ulna, upper hand bones
46
what bones make up the hip?
femur and base of the pelvis
47
what bones make up the knee?
femur, tibia, fibula
48
what bones makes up the ankle?
tibia, fibula, talus
49
define sarcomere
the basic unit of muscle contraction
50
what is isometric training?
involves static muscle contraction
51
what is isotonic training?
involves eccentric and concentric contractions
52
What are 4 elements of good program design?
safe, effective, efficient, enjoyable
53
define periodization
an organization of training periods to obtain client goals
54
what are the 3 cycles of Canfitpro periodization?
1. Microcycle (1 - several weeks)
2. Mesocycle (1 month - several months)
3. Macrocycle (several months to years)
55
What are "SMART" goals?
Smart, measurable, action oriented, realistic, timed
56
what is the function of a carbohydrate?
the energy source for muscles, the brain, and nervous tissue
57
what is the function of minerals?
assist with body fluid levels, bone health, hemoglobin
58
What is the function of water?
assist with chemical reactions, carry 02, regulate body temp, lubricate joints, remove waste
59
Name 5 strategies for teaching clients about healthy eating
1. canada's food guide
2. correct portion sizes
3. healthy food choices
4. how to read food labels and ingred. lists
5. encourage eating calories evenly throughout the day.
60
What is the role of protein in the body?
to build and repair tissues
61
Where can omega 6 be found in the diet?
peanut, veg, safflower and corn oil
62
where can omega 3's be found in the diet?
fish, dark leafy greens, flaxseed, fish oil, canola oil
63
What are the functions of Vitamin B1?
carbohydrate metabolism & nervous system function
64
what 2 vitamins are good for eye health?
B2 & A
65
What vitamin is an antioxidant?
E
66
What vitamin aids in the absorption of oxygen & phosphorus as well as healthy skin?
D
67
What are the functions of vitamins B6 & B12?
Protein metabolism, fat metabolism, glycolysis
68
What vitamin is good for collagen formation and iron absorption?
C
69
Name the two minerals that assist with levels of body fluid
sodium and potassium
70
what 2 minerals are essential for bone health?
calcium and phosphorus
71
What is iodine's function in the body?
to regulate metabolism
72
What mineral is important for hemoglobin and the transportation of oxygen?
iron
73
What is the recommended daily intake of water for men and women
men - 3.7 L
| women - 2.7 L
74
What is lactic acidosis
muscle failure resulting in the build up of lactic acid in the muscles.
75
What are the 3 energy systems
ATP - CP
Glycolytic
Aerobic/Oxidative
76
How long will each energy system sustain activity?
```
ATP-CP = up to 10 sec @ max intensity
Glycolytic = up to 2 mins @ max intensity
Aerobic/Oxidative = over 10 mins @ low - moderate intensity
```
77
What are the two phases of the ATP-CP system?
phase 1 = stored atp splits when the muscle contracts
| phase 2 = creatine phosphate splits to provide energy to reform ATP from ADP
78
How many ATP molecules are created by the glycolytic system?
2-3 (2 from glucose, 3 from glycogen.)
79
How many ATP molecules are produced by aerobic glycolysis?
38
80
How many ATP molecules are created by fatty axid oxidation?
100
81
Name 2 exercises that work the pectoralis major
chest fly, push up
82
What are the average levels of cardiac output at rest, during the first few minutes of exercise and during exercies?
10L/min, 45L/min and 60L/min
83
What is the borg scale?
The perceived rate of exertion from 6-20
84
What is the FITT recommendation for beginner cardio?
Frequency: 1-3 x/week
Intensity: 55-64% Borg: 9-12
Time: 15-30 mins
Type: walk, stationary bike, swim
85
What is the FITT recommendation for intermediate cardio?
Frequency: 3-5x/week
Intensity: 65-74% Borg: 12-15
Time: 20-40 mins
Type: stairs, treadmill, cycling
86
What is the FITT recommendation for advanced cardio training?
Frequency: 4-6x/week
Intensity: 75-90% Borg: 13-16
Time: 40-60 mins
Type: intervals, crosstrain
87
What is the purpose of active recovery?
1. prevents blood from pooling in the muscles
| 2. Helps cells reduce Oxygen
88
how many bones are in the axial skeleton?
80
89
how many bones are in the appendicular skeleton?
126
90
what are the 3 components of muscular capacity?
1. muscular endurance
2. muscular strength
3. muscular power
91
what are the 5 benefits of muscular training?
1. increased strength
2. improved muscular endurance
3. improved basal metabolic rate
4. improved joint strength
5. improved posture
92
what are the 4 benefits of improved body composition?
1. decreased risk of cardiovascular disease
2. improved basal metabolic rate
3. improved bodily function
4. improved BMI
93
what is the anatomical name for the shoulder blade
scapula
94
what are the anatomical names for the forearm?
radius and ulna
95
what is the anatomical name for the shin bone
tibia
96
what is the anatomical name for the kneecap
patella
97
what are the 4 sections of the spine?
cervical, thoracic, lumbar and sacral
98
what type of vertebrae is the largest?
lumbar
99
what is the longest bone in the body?
femur
100
What are the 3 types of muscle contraction
Concentric, Eccentric, Isometric
101
Name 2 components of the nervous system
Central Nervous System (command centre)
| Peripheral Nervous system (delivers info about the extremities to the CNS)
102
Slow twitch muscles work aerobically (true/false?)
True. Fast twitch muscles work anaerobically
103
how many muscles in the human body?
600
104
what are the 6 primal movements
```
twist
push
pull
squat
bend
lunge
```
105
What are 5 muscles of the torso group
```
rectus abdominus
transverse abdominus
external oblique
internal oblique
erector spinae
```
106
name 2 muscles of the elbow joint
biceps and triceps
107
name 2 muscles of the knee group
hamstrings and quadriceps
108
name some muscles of the hip
gluteus maximus, gluteus medius, minimus adductor longus, magnus
109
name some twisting & core exercises
```
side to side twists
chops (low to high & high to low)
back extensions (superman)
planks & side planks
crunches
```
110
name some pull movements
cable lat row
lat pulldown
bentover row
pullups
111
name some push movements
push ups
bench press
shoulder press
112
name some squats
stability ball wall squat
barbell squat
goblet squat
sumo squat
113
name some bend movements
deadlifts
romanian deadlifts
good mornings
114
what are 3 ways to test body composition
body mass indes
hip & waist girth measurements
skinfolds and bioelectrical impedance analysis
115
what is the formula to calculate BMI
bmi = kg/m2
116
what are 2 good exercises for evaluating muscular endurance
push up and curl up
117
5 steps for good program design are...
```
information gathering
prioritizing program goals
creation and evaluation of program
delivery of program
re-assessment
```
118
what are the 3 basic components of a program
warm up
strength training
cardiorespiratory training
119
what are 4 elements of a good program design
safe
effective
efficient
enjoyable
120
twp kinds of warms ups are
cardiovascular(elliptical, etc)
| functional (light sets of exercises)
121
what are the FITT parameters for beginner strength training
frequency: 2-3 x/wk
intensity: <70% 1RM
Time: 12-15 reps / 1-3 sets / 30-60 secs rest
Type: body weight, stability ball, machines
122
what are the FITT parameters for intermediate strength training
freq: 3-4 x/wk
int: 70-80% 1RM
time: 8-12 reps / 1-4 sets / 30-120 secs rest
type: freeweights, stability ball, pulleys, machines
123
what are the FITT parameters for advanced strength training
freq: 4-6 x/wk
int: 80-100% 1RM
time: 1-8 reps (to failure) / 1-6 sets / +2 mins rest
type: weight machines, pulleys, free weights, body weight, medicine ball
124
what are the FITT parameters for stretching
Freq: 4-7 x/wk
int: slight tension
time: 20-30 sec / stretch
type: static
125
what are the stages of change for a potential client
```
precontemplation
contemplation
preparation
action
maintenance
```
126
what are some determinants of exercise adherence?
```
demographics
behaviors
cognitive/personality variables
social environment
physical environment (location)
physical activity characteristics (intensity, duration)
```
127
Name the 4 P's of marketing
Product
Price
Promotion
Place
128
what % of our diet should be carbohydrates?
45-65%
129
what % of our diet should be protein?
10-35% of our daily caloric intake
130
what % of our diet should be fat?
20-35% of our daily caloric intake
131
what happens during cardiorespiratory exercise?
Body takes in O2 (respiration) Delivers it to the cells (circulation) Used at a cellular level to create energy (bioenergetics) for physical work (activity)
132
what are the 3 aerobic capacity categories?
aerobic endurance
aerobic strength
aerobic power
133
what are the 3 aspects of muscular capacity?
muscular endurance
muscular strength
muscular power
134
what is the sliding filament theory?
Myosin pulls on actin to pull ends of the sarcomere closer together
135
What is an agonist muscle
A muscle that is responsible for producing a movement (primary muscle)
136
What is an antagonist muscle
A muscle that opposes a movement by the prime mover
137
What is a synergist
A muscle that reduces unnecessary movements
138
what is a "light" rating on the Borg scale?
6-12
139
what is a "somewhat hard" rating on the Borg scale?
13-15
140
What is a "hard - very hard" rating on the Borg scale?
16-18
141
What is the extremely hard - maximal exertion rating on the Borg scale?
19-20
142
How often should a beginner resistance train?
2-3 days /week
143
What are the reps/sets and rest times for beginner resistance training?
reps: 12-15, sets: 1-3, rest 30s - 1 min
144
How often should intermediate and advances clients resistance train?
Intermediate: 3-4 days/ week
Advanced: 4-6 days/week
145
What should the reps, sets and rest times for intermed resistance training be?
reps: 8-12, sets: 1-4, rest 30sec - 2 mins
146
What should the reps, sets, and rest times be for advanced resistance training be?
reps: 1-8 (to failure) sets: 1-6, rest: over 2 mins
