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Trainer test study > Chapter 2 > Flashcards

Chapter 2 Flashcards

1
Q

What is exercise physiology?

A

The study of the cellular functions in the human body before, during, and after exercise.

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2
Q

What is the most basic unit or life?

A

The cell

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3
Q

What are the three energy systems?

A
  1. ATP-Creatine-Phosphate system
  2. Glycolysis
  3. Aerobic Oxidation
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4
Q

Which energy systems are anaerobic? aerobic?

A

The ATP-CP-System and Glycolysis are considered anaerobic. the aerobic oxidations system is aerobic.

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5
Q

T/F ? The term anaerobic means oxygen is not required to function.

A

True

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6
Q

What are three examples of activities that primarily require use of the ATP-CP system?

A

weightlifting, sprints, tennis

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7
Q

What is Glycolysis? How long does it last?

A

The breakdown of carbohydrates to pyruvate or lactic acid to produce ATP. It lasts from 10 seconds to 120 seconds

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8
Q

What is lactate threshold?

A

The accumulation or rise in lactate.

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9
Q

What is glucose? Where is it stored? What is it stored as?

A

Blood sugar and is the main source of anaerobic ATP production. Glucose is stored in the muscles and liver. Glucose is stored as glycogen.

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10
Q

What is aerobic oxidation?

A

The aerobic pathway to produce ATP.

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11
Q

What part of the musculoskeletal system allows the human body to move?

A

Skeletal muscle

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12
Q

What are the three types of connective tissue that encompass muscle?

A

epimysium (outer) perimysium (middle) endomysium (inner)

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13
Q

What is a myofibril? What are the two myofibrilaments that compose a myofibril?

A

Myofibril is the smallest unit of a muscle cell. Actin (thin) and Myosin (thick) filaments.

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14
Q

What are the two types of muscle fibers? explain the difference between the two:

A

Slow Twitch: Type I, endurance, slow to fatigue, more mitochondria
Fast twitch: Type IIa and IIx, less mitochondria, easily fatigues (explosive movements) Speed of contraction and force output

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15
Q

What muscle fiber type is predominantly involved in activities such as sprinting, power lifting, and the high jump?

A

Fast Twitch Type IIx

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16
Q

What is the “All or None Principle”?

A

When a myofiber is innervated by a nerve cell, the myofibrils contract totally or not at all.

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17
Q

What are the three types of contractions? list them in the order of strength from strongest to weakest:

A

eccentric, isometric, concentric

18
Q

What is concentric strength?

A

The amount of musculoskeletal force to overcome a resistance by a shortening of the muscle fibers.

19
Q

what is eccentric strength?

A

The amount of musculoskeletal force displayed when a muscle is lengthened under tension.

20
Q

What is the function of blood?

A

Blood delivers oxygen and nutrients to the cells of the body. Blood also retrieves waste products from the checks and carries them to be expelled or metabolized.

21
Q

What is periodicity?

A

The gradual cycling of specificity, intensity or volume of training to achieve a specific goal.

22
Q

What is the overload principle?

A

The attempt to challenge the musculoskeletal system with unaccustomed stimulation such as, but not limited to, increased weight, speed, or volume of training (number of sets or reps)

23
Q

What are the five major factors that affect training?

A

level of fitness, intensity, duration, frequency, and genetics

24
Q

What is the difference between using free weights and selectorized equipment?

A

Free weights can be used in several exercises, but not all; selectorized uses only select muscle groups.
free weights are functional, real life easy to transport; selectorized doesn’t require a spotter, safer, and easier to change resistance.
free weight require more technique; machines do not fit everyone and can limit ROM.
free weights usually require more stabilization than machines.

25
Q

What is ATP?

A

adenosine triphosphate

26
Q

What would afferent information be?

A

Nerve impulses from receptors or sense organs toward the central nervous system.

27
Q

What is a motor unit?

A

A single motor neuron and all of the corresponding muscle fibers it innervates.

28
Q

What are the three types of muscle tissues?

A

Skeletal, cardiac, and visceral (smooth)

29
Q

what are the prime movers or agonists in a bicep curl?

A

Biceps brachii, brachioradialis, and brachialis

30
Q

What would the training heart rate of 70% be for a 32 year-old female with a resting heart rate of 72?

A

220 - Age x % = THR = 131.6 or
220 - Age - RHR x % + RHR = THR = 153.2 or
220 - Age x % x 1.15 = THR = 151.34 (beats per minute)

31
Q

What are a few examples of signs of overtraining?

A

Elevated resting heart, difficulty sleeping, fatigue, excessive weight-loss, excessive soreness.

32
Q

What time of the day are the highest levels of blood secretion levels of growth hormone released?

A

Night

33
Q

What is Adenosine diphosphate (ADP)?

A

The remains of Adenosine that is converted to ATP for energy storage

34
Q

(T/F) Lactate can be used as a source of energy.

A

True
It can be converted back into glycogen by the liver to make new glucose by a process called Gluconeogenesis.

35
Q

What causes muscle fatigue?

A

It is the accumulation of hydrogen ions (H+), rather than the lactate molecule, that causes muscle acidosis and the ensuing quick fatigue or “burn,” and which can cause tetanus.

36
Q

Muscles that cause flexion at a joint are called what?

A

Flexors.

37
Q

Muscles that cause rotation at a joint are called what?

A

Rotators.

38
Q

What is Co-Contraction, or isometric contraction?

A

When the agonist and the antagonist contract simultaneously. This provides joint stability.

39
Q

What muscles have a tendency to be overactive/tight? They are constantly “on.”

A

Tonic muscles. Their main function is joint stability. They are constantly “on.” It’s important to keep them in mind when designing a training program.
[Triceps surae, rectus femoris, psoas, quadratus lumborum, upper trapezius, suboccipital, adductors, tensor fascia latae, erector spinae, pectoralis major, sternocleidomastoid, deep abdominals.]

40
Q

What muscles have a tendency to be inhibited? They are either “on” or “off.”

A

Phasic muscles. They are characterized by a high proportion of fast-twitch fibers and the crossing of more than one joint. Their main function is mobility.
[Tibialis anterior, gluteus medius, gluteus maximus, logus capitis & colli, digastrics, triceps brachii, rectus abdominis, lower/middle trapezius, deltoids, biceps brachii, vastus medialis, hamstrings]

41
Q

What are spurt muscles?

A

Muscles that have their distal tendon close to the joint axis, as in biceps brachii. They have a major rotary component.

42
Q

What are shunt muscles?

A

Muscles that have their distal tendon far from the joint axis. They usually act as joint stabilizers.

Trainer test study (16 decks)

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