Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

CanFitPro > CanFitPro PTS > Flashcards

CanFitPro PTS Flashcards

1
Q

Define Individualization…

A

A program must be made to accomodate everyones individual needs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are the primary components of fitness

A

Muscular capacity, Cardio-Respiratory capacity, flexibility, BMI

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Name the secondary components of fitness

A

Speed, balance, power, coordination, mental capability, agility, reaction time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

5 components of health are…

A

Physical, mental, emotional, spiritual, social

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the 9 Canfitpro training principles?

A
  1. FITT
  2. Individualization
  3. Specificity
  4. Progressive overload
  5. Structural tolerance
  6. recovery
  7. maintenance
  8. Reversibility
  9. all around development
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are the 3 types of fat?

A

Triglycerides, sterols, phospholipids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is EPOC?

A

Excess post-exercise oxygen consumption.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is the work to rest ratio when training the ATP -CP system?

A

1:3 - 1:6

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is the work to rest ratio when training the Glycolytic system?

A

1:2 - 1:5

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the work to rest ratio when training the Oxidative system?

A

1:.05 - 1:1

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

When training the ATP - CP and Oxidative systems what type of relief is used?

A

Rest relief

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

When is work relief used?

A

When training the glycolytic system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is the function of the respiratory system?

A

Adds O2 and removes C02 from the blood

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what is the function of the circulatory system?

A

Transports 02, c02 and nutrients to and from body tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is the average heart rate and BP?

A

72 BPM & 120/80

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is stroke volume?

A

The amount of blood the left ventricle ejects in one beat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What is the average stroke volume?

A

70ML

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Name 3 benefits of Cardio-respiratory training.

A
  1. Increased stroke volume 2. Increased blood delivery 3. increased red blood cells
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What is the percentage range for the target training zone?

A

55% - 90% hrmax

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

what is the HRR formula?

A

{(hrmax - resting hr) x%} + resting hr = Target hr

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What is the percentage range when calculating HRR?

A

50% - 85%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What are the 3 functions of the skeletal system?

A
  1. Protect vital organs
  2. A reservoir for calcium and phosphate
  3. Provides attachments for muscles.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What are the 4 classifications of bones?

A

long bones, short bones, irregular bones, flat bones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What is the function of long bones?

A

serves as a lever for movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

What is the function of short bones?

A

Gives strength to joints

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

What is the function of irregular bones?

A

Protect organs and support the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

What is the function of flat bones?

A

protect organs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

What are the 3 classifications of joints (with examples)?

A
  1. Fibrous - skull and pelvis
  2. Cartilaginous - Spine and ribs
  3. Synovial - elbow, wrist, shoulder.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

What are the 3 types of joints (with examples)?

A
  1. hinge - elbow
  2. condyloid - wrist
  3. ball and socket - knee
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

What is included in the appendicular skeleton?

A

Shoulder and pelvic girdle, limb bones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

what is included in the axial skeleton?

A

spine, ribs, skull, sternum

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Define flexion & extension

A

flexion - bending a joint

extension - straightening a joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

Define adduction and abduction

A

adduction - moving a bone towards the midline of the body

Abduction - moving a bone away from the midline of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Define Supine and Prone

A

Supine - the body face up

Prone - the body face down

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

What is inversion and eversion

A

inversion - turning the inner side of the foot off the ground
eversion - turning the outer edge of the foot off the ground.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

What are three types of muscle?

A
  1. cardiac (heart)
  2. smooth (surrounds internal organs)
  3. skeletal (most abundant in the body)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

Name the two types of muscle fibres

A

Slow twitch and fast twitch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

What bones make up the shoulder joint?

A

humerous, scapula, clavicle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

what bones make up the elbow joint?

A

humerous, radius, ulna

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

what bones make up the wrist?

A

radius, ulna, upper hand bones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

what bones make up the hip?

A

femur and base of the pelvis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

what bones make up the knee?

A

femur, tibia, fibula

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

what bones makes up the ankle?

A

tibia, fibula, talus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

define sarcomere

A

the basic unit of muscle contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

what is isometric training?

A

involves static muscle contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

what is isotonic training?

A

involves eccentric and concentric contractions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

What are 4 elements of good program design?

A

safe, effective, efficient, enjoyable

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

define periodization

A

an organization of training periods to obtain client goals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

what are the 3 cycles of Canfitpro periodization?

A
  1. Microcycle (1 - several weeks)
  2. Mesocycle (1 month - several months)
  3. Macrocycle (several months to years)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

What are “SMART” goals?

A

Smart, measurable, action oriented, realistic, timed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

what is the function of a carbohydrate?

A

the energy source for muscles, the brain, and nervous tissue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

what is the function of minerals?

A

assist with body fluid levels, bone health, hemoglobin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

What is the function of water?

A

assist with chemical reactions, carry 02, regulate body temp, lubricate joints, remove waste

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

Name 5 strategies for teaching clients about healthy eating

A
  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
Q

What is the role of protein in the body?

A

to build and repair tissues

61
Q

Where can omega 6 be found in the diet?

A

peanut, veg, safflower and corn oil

62
Q

where can omega 3’s be found in the diet?

A

fish, dark leafy greens, flaxseed, fish oil, canola oil

63
Q

What are the functions of Vitamin B1?

A

carbohydrate metabolism & nervous system function

64
Q

what 2 vitamins are good for eye health?

A

B2 & A

65
Q

What vitamin is an antioxidant?

A

E

66
Q

What vitamin aids in the absorption of oxygen & phosphorus as well as healthy skin?

A

D

67
Q

What are the functions of vitamins B6 & B12?

A

Protein metabolism, fat metabolism, glycolysis

68
Q

What vitamin is good for collagen formation and iron absorption?

A

C

69
Q

Name the two minerals that assist with levels of body fluid

A

sodium and potassium

70
Q

what 2 minerals are essential for bone health?

A

calcium and phosphorus

71
Q

What is iodine’s function in the body?

A

to regulate metabolism

72
Q

What mineral is important for hemoglobin and the transportation of oxygen?

A

iron

73
Q

What is the recommended daily intake of water for men and women

A

men - 3.7 L

women - 2.7 L

74
Q

What is lactic acidosis

A

muscle failure resulting in the build up of lactic acid in the muscles.

75
Q

What are the 3 energy systems

A

ATP - CP
Glycolytic
Aerobic/Oxidative

76
Q

How long will each energy system sustain activity?

A 
ATP-CP = up to 10 sec @ max intensity
Glycolytic = up to 2 mins @ max intensity
Aerobic/Oxidative = over 10 mins @ low - moderate intensity
77
Q

What are the two phases of the ATP-CP system?

A

phase 1 = stored atp splits when the muscle contracts

phase 2 = creatine phosphate splits to provide energy to reform ATP from ADP

78
Q

How many ATP molecules are created by the glycolytic system?

A

2-3 (2 from glucose, 3 from glycogen.)

79
Q

How many ATP molecules are produced by aerobic glycolysis?

A

38

80
Q

How many ATP molecules are created by fatty axid oxidation?

A

100

81
Q

Name 2 exercises that work the pectoralis major

A

chest fly, push up

82
Q

What are the average levels of cardiac output at rest, during the first few minutes of exercise and during exercies?

A

10L/min, 45L/min and 60L/min

83
Q

What is the borg scale?

A

The perceived rate of exertion from 6-20

84
Q

What is the FITT recommendation for beginner cardio?

A

Frequency: 1-3 x/week
Intensity: 55-64% Borg: 9-12
Time: 15-30 mins
Type: walk, stationary bike, swim

85
Q

What is the FITT recommendation for intermediate cardio?

A

Frequency: 3-5x/week
Intensity: 65-74% Borg: 12-15
Time: 20-40 mins
Type: stairs, treadmill, cycling

86
Q

What is the FITT recommendation for advanced cardio training?

A

Frequency: 4-6x/week
Intensity: 75-90% Borg: 13-16
Time: 40-60 mins
Type: intervals, crosstrain

87
Q

What is the purpose of active recovery?

A
  1. prevents blood from pooling in the muscles

2. Helps cells reduce Oxygen

88
Q

how many bones are in the axial skeleton?

A

80

89
Q

how many bones are in the appendicular skeleton?

A

126

90
Q

what are the 3 components of muscular capacity?

A
  1. muscular endurance
  2. muscular strength
  3. muscular power
91
Q

what are the 5 benefits of muscular training?

A
  1. increased strength
  2. improved muscular endurance
  3. improved basal metabolic rate
  4. improved joint strength
  5. improved posture
92
Q

what are the 4 benefits of improved body composition?

A
  1. decreased risk of cardiovascular disease
  2. improved basal metabolic rate
  3. improved bodily function
  4. improved BMI
93
Q

what is the anatomical name for the shoulder blade

A

scapula

94
Q

what are the anatomical names for the forearm?

A

radius and ulna

95
Q

what is the anatomical name for the shin bone

A

tibia

96
Q

what is the anatomical name for the kneecap

A

patella

97
Q

what are the 4 sections of the spine?

A

cervical, thoracic, lumbar and sacral

98
Q

what type of vertebrae is the largest?

A

lumbar

99
Q

what is the longest bone in the body?

A

femur

100
Q

What are the 3 types of muscle contraction

A

Concentric, Eccentric, Isometric

101
Q

Name 2 components of the nervous system

A

Central Nervous System (command centre)

Peripheral Nervous system (delivers info about the extremities to the CNS)

102
Q

Slow twitch muscles work aerobically (true/false?)

A

True. Fast twitch muscles work anaerobically

103
Q

how many muscles in the human body?

A

600

104
Q

what are the 6 primal movements

A 
twist
push
pull
squat
bend
lunge
105
Q

What are 5 muscles of the torso group

A 
rectus abdominus
transverse abdominus
external oblique
internal oblique
erector spinae
106
Q

name 2 muscles of the elbow joint

A

biceps and triceps

107
Q

name 2 muscles of the knee group

A

hamstrings and quadriceps

108
Q

name some muscles of the hip

A

gluteus maximus, gluteus medius, minimus adductor longus, magnus

109
Q

name some twisting & core exercises

A 
side to side twists
chops (low to high & high to low)
back extensions (superman)
planks & side planks
crunches
110
Q

name some pull movements

A

cable lat row
lat pulldown
bentover row
pullups

111
Q

name some push movements

A

push ups
bench press
shoulder press

112
Q

name some squats

A

stability ball wall squat
barbell squat
goblet squat
sumo squat

113
Q

name some bend movements

A

deadlifts
romanian deadlifts
good mornings

114
Q

what are 3 ways to test body composition

A

body mass indes
hip & waist girth measurements
skinfolds and bioelectrical impedance analysis

115
Q

what is the formula to calculate BMI

A

bmi = kg/m2

116
Q

what are 2 good exercises for evaluating muscular endurance

A

push up and curl up

117
Q

5 steps for good program design are…

A 
information gathering
prioritizing program goals
creation and evaluation of program
delivery of program
re-assessment
118
Q

what are the 3 basic components of a program

A

warm up
strength training
cardiorespiratory training

119
Q

what are 4 elements of a good program design

A

safe
effective
efficient
enjoyable

120
Q

twp kinds of warms ups are

A

cardiovascular(elliptical, etc)

functional (light sets of exercises)

121
Q

what are the FITT parameters for beginner strength training

A

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
Q

what are the FITT parameters for intermediate strength training

A

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
Q

what are the FITT parameters for advanced strength training

A

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
Q

what are the FITT parameters for stretching

A

Freq: 4-7 x/wk

int: slight tension
time: 20-30 sec / stretch
type: static

125
Q

what are the stages of change for a potential client

A 
precontemplation
contemplation
preparation
action
maintenance
126
Q

what are some determinants of exercise adherence?

A 
demographics
behaviors
cognitive/personality variables
social environment
physical environment (location)
physical activity characteristics (intensity, duration)
127
Q

Name the 4 P’s of marketing

A

Product
Price
Promotion
Place

128
Q

what % of our diet should be carbohydrates?

A

45-65%

129
Q

what % of our diet should be protein?

A

10-35% of our daily caloric intake

130
Q

what % of our diet should be fat?

A

20-35% of our daily caloric intake

131
Q

what happens during cardiorespiratory exercise?

A

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
Q

what are the 3 aerobic capacity categories?

A

aerobic endurance
aerobic strength
aerobic power

133
Q

what are the 3 aspects of muscular capacity?

A

muscular endurance
muscular strength
muscular power

134
Q

what is the sliding filament theory?

A

Myosin pulls on actin to pull ends of the sarcomere closer together

135
Q

What is an agonist muscle

A

A muscle that is responsible for producing a movement (primary muscle)

136
Q

What is an antagonist muscle

A

A muscle that opposes a movement by the prime mover

137
Q

What is a synergist

A

A muscle that reduces unnecessary movements

138
Q

what is a “light” rating on the Borg scale?

A

6-12

139
Q

what is a “somewhat hard” rating on the Borg scale?

A

13-15

140
Q

What is a “hard - very hard” rating on the Borg scale?

A

16-18

141
Q

What is the extremely hard - maximal exertion rating on the Borg scale?

A

19-20

142
Q

How often should a beginner resistance train?

A

2-3 days /week

143
Q

What are the reps/sets and rest times for beginner resistance training?

A

reps: 12-15, sets: 1-3, rest 30s - 1 min

144
Q

How often should intermediate and advances clients resistance train?

A

Intermediate: 3-4 days/ week
Advanced: 4-6 days/week

145
Q

What should the reps, sets and rest times for intermed resistance training be?

A

reps: 8-12, sets: 1-4, rest 30sec - 2 mins

146
Q

What should the reps, sets, and rest times be for advanced resistance training be?

A

reps: 1-8 (to failure) sets: 1-6, rest: over 2 mins

CanFitPro (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions