Chapter 3: Understanding Human Movement Flashcards
According to the ACE FIT model, which phase of cardiorespiratory training should come first?
a. Aerobic-efficiency training
b. Aerobic-base training
c. Anaerobic-endurance training
d. Anaerobic-power training
b. Aerobic base training is the first phase of the ACE IFT model. It gets sedentary clients to begin exercising at a low-moderate intensity.
According to the ACE IFT Model, what is phase 1 of the functional movement & resistance training component?
a. Movement Training
b. Load Training
c. Performance Training
d. Stability and Mobility Training
d. Stability and Mobility Training
According to the ACE IFT Model, what is phase 4 of the cardiorespiratory training component? a. Anaerobic Power Training b. Anaerobic Endurance Training c. Aerobic Efficiency Training d. Aerobic Base Training
a. Anaerobic power training is typically the last phase in cardiorespiratory training because a person needs a good aerobic foundation in order to train for power.
As muscle fibers contract to provide the necessary movement force, what fuel sources do the fibers use for energy production? a. Cortisol and epinephrine b. Hydrogen ions and lactate c. Proteins and carbohydrates d. Creatine phosphate and glycogen
d. Creatine phosphate and glycogen are used for anaerobic energy production. This energy is used to power the movement of contraction.
A bench press occurs in which plane of motion?
a. sagittal plane
b. frontal plane
c. transverse plane
c. transverse plane
Bob is new to working out and is struggling to
maintain a neutral spine during a bodyweight lunge and is finding it difficult to maintain balance. In which phase of the functional movement and resistance training should Bob be in?
a. Stability and Mobility Training
b. Movement Training
c. Load Training
d. Performance Training
a. The development of proper motor control to establish a base for future exercise programming is critical for Bob’s success. Establishing proper posture, balance, movement, and range of motion will all need to be developed first in the stability and mobility training.
Cues such as “ankles under soft knees, under
neutral hips, navel in, shoulders back and down, eyes forward with chin down” would be appropriate for what category of movements?
a. bilateral standing
b. unilateral standing
c. quadruped
d. supine
a. bilateral standing
Cues such as "Palms under gently flexed elbows, knees under hips, neutral spine, head and hips, feet pointing in the same direction, fingers pointing forward" a. bilateral standing b. unilateral standing c. quadruped d. supine
c. quadruped
The dorsal side of your foot is:
a. top
b. back
c. bottom
d. side
a. top
Horizontal abduction is defined as:
a. a frontal plane movement in which a bone moves away from the midline around a joint
b. a horizontal plane movement in which 2 bones increase in angle around a joint
c. a sagittal plane movement, in which 2 bones decrease in angle around a joint
d. a transverse plane movement in which a bone moves away from the midline around a joint
d. a transverse plane movement in which a bone moves away from the midline around a joint
How many vertebrae are in the cervical spine?
7
How many vertebrae are in the lumbar spine?
5
How many vertebrae are in the thoracic spine?
12
An instructor has programmed several sets of 60-second high-intensity intervals in an advanced indoor group cycling class. During the intervals, participants will PRIMARILY derive energy from which pathway?
a. Phosphagen system
b. Anaerobic threshold
c. Glycolytic anaerobic system
d. Aerobic system
c. Glycolytic anaerobic system
Anaerobic glycolysis is capable of producing adenosine triphosphate (ATP) quite rapidly without oxygen for a few minutes (1 to 2 minutes).
In the sagittal plane, which fundamental movements occur?
a. Flexion and extension
b. Circumduction and opposition
c. Rotation and supination
d. Adduction and abduction
a. In the sagittal plane, fundamental movements include flexion, extension, hyperextension, dorsiflexion, and plantarflexion.
In your class, you are doing speed and agility drills in which students perform high-intensity drills for 15-30 seconds at an intensity level for 70% of their maximal effort. Which of the following energy systems is predominant during this drill?
a. Phosphagen system
b. Glycolytic system
c. Both a and b
d. ATP system
b. The glycolytic system is predominating in speed and agility drills that require moderate power at a moderate duration.
What is the first ventilatory threshold (VT1)?
It is the “crossover” point - a level of intensity at which blood lactate accumulates faster than it can be cleared, which causes the person to breathe faster in an effort to blow off the extra CO2 produced.
Lateral shoulder raises occur in which plane? a. sagittal plane b. frontal plane c. transverse plane
b. frontal plane
Most non-competitive fitness goals can be accomplished through which phase of cardiorespiratory training? a. Phase 1 b. Phase 2 c. Phase 3 d. Phase 4
b. Phase 2 is the final phase before the anaerobic phases, and most non-competitive fitness goals can be accomplished aerobically.
Moving the leg laterally away from the body in the frontal plane is referred to as: a. Adduction b. External Rotation c. Hip Flexion d. Abduction
d. Moving the leg away from the body laterally in the frontal plane is abduction (think “the leg is being abducted, or taken away, from the body”).
Moving the leg medially toward the body in a frontal plane is referred to as: a. Adduction b. External Rotation c. Hip Flexion d. Abduction
a. Moving the leg toward the body medially in the frontal plane is adduction (think “adding the leg to the body).