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ISSA Certifications > Certified Fitness Trainer > Flashcards

Certified Fitness Trainer Flashcards

Review the things not clear from quizzes.

1
Q

Primary energy source used during endurance exercise

A

70 percent of the energy used for endurance comes from fat

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2
Q

Type of slow-twich fiber that generates ATP predominantly through the aerobic system

A

type I

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3
Q

Type of fast-twich fiber that is characterized by a fast shortening speed and a well-developed capacity for energy transfer from both aerobic and anaerobic sources

A

type IIA

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4
Q

Type of fast-twich fiber characterized by the most rapid shortening velocity and greatest anaerobic potential

A

type IIX

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5
Q

What is the size principle of fiber recruitment?

A

Motor units are recruited in order according to their recruitment thresholds and firing rates (So, heavier weights result in larger overall recruitment than lifting a light weight 20 times)

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6
Q

What is an isometric muscle contraction?

A

Muscle has tension but no movement

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7
Q

What is an isotonic muscle contraction?

A

Muscle shortens during the contraction

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8
Q

What is a concentric muscle contraction?

A

Muscle shortens under load

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9
Q

What is an eccentric contraction?

A

Muscle lengthens under load

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10
Q

What is the all-or-none theory of neuromuscular contraction?

A

Myofibrils do not contract by degrees, but rather totally

A unit is never partially contracted

“Curling a fork involves only those motor units with a very low excitation threshold; curling the dumbbell recruits many more motor units.”

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11
Q

In which plane of movement does most flexion occur?

A

Saggital Plane

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12
Q

What is “work”?

A

Force x Distance (e.g., move a 30 pound weight 15 feet)

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13
Q

What is “power”?

A

Work per unit of time (e.g., move a 30 pound weight 15 feet in 5 seconds)

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14
Q

First-class lever

A

Fulcrum in between force and load (see-saw)

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15
Q

Second-class lever

A

Load in the middle, fulcrum at one end, force at the other (wheel barrow)

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16
Q

Third-class lever

A

Force in the middle, fulcrum at one end, and load at the other end

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17
Q

The ability to perceive your position and movement of the body in space

A

Kinesthesis

18
Q

Newton’s First Law

A

Inertia

19
Q

Newton’s Second Law

A

F = MA

20
Q

Lordosis

A

Lower spine excessively curved (a.k.a. “swayback”)

21
Q

Kyphosis

A

Thoracic spine excessively rounded forward (slumped forward)

22
Q

“Flatback”

A

Sometimes related to kyphosis, refers to the flattening out of the lumbar spine

23
Q

Supinated Grip

A

Palm facing up

24
Q

Pronated Grip

A

Palm facing down

25
Q

Neutral Grip

A

Palms facing each other

26
Q

Alternated Grip

A

Like deadlifting

27
Q

Hook Grip

A

Fingers close over thumb

28
Q

Open grip

A

Thumb does not wrap around bar

29
Q

Closed grip

A

Thumb wraps around bar

30
Q

Limit strength / Absolute strength

A

Theoretical maximum force you can generate for one all-out effort

Higher than the actual “usable” strength you are able to exert

Vladimir Zatsiorsky said an average person can only use 65% of their muscles’ potential strength, but trained lifters can use 80%+.

31
Q

Starting strength

A

Starting from zero, how many fibers can you turn on all at once

32
Q

Explosive strength

A

Ability to leave muscle fibers turned on once you turn them on (causing acceleration)

33
Q

Linear strength endurance

A

Endurance for repetitive motion, such as running on a flat surface or rowing

34
Q

Nonlinear strength endurance

A

The ability to perform explosively time after time for the whole game

Can be anaerobic (powerlifter in competition) or aerobic (soccer match or frisbee game)

35
Q

VO2 Max

A

Maximum oxygen uptake ability over a period of time

36
Q

Oxygen debt

A

Occurs when intake of oxygen does not meet the immediate demands being placed on the body

37
Q

Aerobic heart rate zone

A

55-85% of maximal heart rate

38
Q

“Maximal” heart rate rule of thumb

A

220 - Age

39
Q

Anaerobic heart rate zone

A

85%+ of maximal heart rate

40
Q

Aerobic training threshhold

A

Mimimum level of intensity (as measured by heart rate) to provide aerobic training benefits

41
Q

Anaerobic threshhold

A

Upper limit of training intensity beyond which additional intensity does not have a positive effect on your aerobic fitness level

42
Q

MET (unit of measurement)

A

3.5 milliliters of oxygen per kilogram of body weight per minute

A “MET” is a multiple of your resting metabolic rate, so 6-MET training is 6 times your resting metabolic rate

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