Cheat Sheet Concepts

Question 1

3 OPT Training Stages

Answer 1

1. Stabilization
2. Strength
3. Power

Question 2

NASM Opt Training phases:

Answer 2

1. Stabilization end
2. Strength end
3. Hypertrophy
4. Max Strength
5. Power

Question 3

Phases that have supersets:

Answer 3

2 and 5

Question 4

Three parts of a neuron:

Answer 4

1. Cell Body
2. Axon
3. Dendrites

Question 5

Three joint motions:

Answer 5

1. Roll
2. Slide
3. Spin

Question 6

Skeletal system functions:

Answer 6

1. Shape
2. Protection
3. Movement
4. Blood production
5. Store minerals

Question 7

Layers of muscle:

Answer 7

Epimysium
Perimysium
Endomysium (deepest)

Question 8

Slow twitch fibers:

Answer 8

1. Increased oxygen
2. Smaller
3. Less force
4. Slow fatigue

Question 9

Fast twitch fibers:

Answer 9

1. Less oxygen
2. Larger
3. More force
4. Fast fatigue

Question 10

Muscle Spindle:

Answer 10

1. Change in length
2. Stretch reflex
3. Cause contraction

Question 11

Golgi Tendon:

Answer 11

1. Attach to tendons
2. Change in muscle tension
3. Cause relaxation

Question 12

Blood flow in heart:

Answer 12

1. Right A (no-O)
2. Right V (no-O)
3. Left A (O)
4. Left V (O to body)

Question 13

Blood Vessels:

Answer 13

1. Arteries
2. Arterioles
3. Capillaries
4. Venules
5. Veins

Question 14

Blood Functions:

Answer 14

1. Transport O
2. Transport Waste
3. Transport hormones
4. Carries heat
5. Regulates temp
6. Clotting protects leaving
7. Fights disease in sickness

Question 15

ATP-PC:

Answer 15

1. 10-15 sec
2. Fastest
3. No-O
4. Short
5. High intensity

Question 16

Glycolysis:

Answer 16

1. 30-50 sec
2. Use carbs
3. Medium duration

Question 17

Oxidative system:

Answer 17

1. Oxidative
2. Slow process
3. Long duration

Question 18

3 Oxidative systems:

Answer 18

Aerobic glycolysis
Krebs cycle
Electron transport chain (ETC)

Question 19

Respiratory Quotient:

Answer 19

RQ of .7= 100% fat

RQ of 1= 100% carbs

Question 20

Sagittal plane:

Answer 20

Motion=flexion/extension

Axis= coronal

Question 21

Frontal plane:

Answer 21

Motion= Abduction/adduction, lateral flexion, E version/inversion 
Axis= Anterior/posterior

Question 22

Transverse plane:

Answer 22

Motion= Internal/external rotation, Left/right rotation, Horizontal abduction/adduction 
Axis= Longitudinal

Question 23

Estimated HR:

Answer 23

220- age
HR training zones: 
1. 65% to 75% 
2. 76% to 85%
3. 86% to 95%

Question 24

Which pulse?:

Answer 24

Radial pulse

Question 25

Pronationdistortion tight muscles:

Answer 25

Gastrocnemius Soleus Peroneals Adductors