Certified Fitness Trainer Flashcards
Review the things not clear from quizzes.
Primary energy source used during endurance exercise
70 percent of the energy used for endurance comes from fat
Type of slow-twich fiber that generates ATP predominantly through the aerobic system
type I
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
type IIA
Type of fast-twich fiber characterized by the most rapid shortening velocity and greatest anaerobic potential
type IIX
What is the size principle of fiber recruitment?
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)
What is an isometric muscle contraction?
Muscle has tension but no movement
What is an isotonic muscle contraction?
Muscle shortens during the contraction
What is a concentric muscle contraction?
Muscle shortens under load
What is an eccentric contraction?
Muscle lengthens under load
What is the all-or-none theory of neuromuscular contraction?
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.”
In which plane of movement does most flexion occur?
Saggital Plane
What is “work”?
Force x Distance (e.g., move a 30 pound weight 15 feet)
What is “power”?
Work per unit of time (e.g., move a 30 pound weight 15 feet in 5 seconds)
First-class lever
Fulcrum in between force and load (see-saw)
Second-class lever
Load in the middle, fulcrum at one end, force at the other (wheel barrow)
Third-class lever
Force in the middle, fulcrum at one end, and load at the other end
The ability to perceive your position and movement of the body in space
Kinesthesis
Newton’s First Law
Inertia
Newton’s Second Law
F = MA
Lordosis
Lower spine excessively curved (a.k.a. “swayback”)
Kyphosis
Thoracic spine excessively rounded forward (slumped forward)
“Flatback”
Sometimes related to kyphosis, refers to the flattening out of the lumbar spine
Supinated Grip
Palm facing up
Pronated Grip
Palm facing down
Neutral Grip
Palms facing each other
Alternated Grip
Like deadlifting
Hook Grip
Fingers close over thumb
Open grip
Thumb does not wrap around bar
Closed grip
Thumb wraps around bar
Limit strength / Absolute strength
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%+.
Starting strength
Starting from zero, how many fibers can you turn on all at once
Explosive strength
Ability to leave muscle fibers turned on once you turn them on (causing acceleration)
Linear strength endurance
Endurance for repetitive motion, such as running on a flat surface or rowing
Nonlinear strength endurance
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)
VO2 Max
Maximum oxygen uptake ability over a period of time
Oxygen debt
Occurs when intake of oxygen does not meet the immediate demands being placed on the body
Aerobic heart rate zone
55-85% of maximal heart rate
“Maximal” heart rate rule of thumb
220 - Age
Anaerobic heart rate zone
85%+ of maximal heart rate
Aerobic training threshhold
Mimimum level of intensity (as measured by heart rate) to provide aerobic training benefits
Anaerobic threshhold
Upper limit of training intensity beyond which additional intensity does not have a positive effect on your aerobic fitness level
MET (unit of measurement)
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
