CHEAT SHEET FLASH CARDS

Question 1

What are the 3 stages of the OPT model?

Answer 1

Stabilization, strength, and power

Question 2

NASM OPT Training phases:

Answer 2

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

Question 3

Three parts of a neuron

Answer 3

Cell body
Axon
Dendrites

Question 4

Three joint motions

Answer 4

Roll, slide, and spin

Question 5

Skeletal System Functions:

Answer 5

1. Shape
2. Protection
3. movement
4. blood production
5. store minerals

Question 6

Three layers of muscle:

Answer 6

Epimysium
Perimysium
Endomysium (the deepest layer)

Question 7

Exercises that include a stability ball or one-leg balance usually belong to which stage of training?

Answer 7

Stabilization

Question 8

Exercises that have a medicine ball or include jumping usually belong to which stage of training?

Answer 8

Power

Question 9

Slow Twitch Fibers (type 1):

Answer 9

Smaller
Increase Oxygen
Less Force
Slow Fatigue

Question 10

Fast Twitch Fibers (type 2:)

Answer 10

Larger
More Force
Less Oxygen
Fast Fatigue

Question 11

Muscle Spindle:

Answer 11

Change in length
Stretch reflex
Cause contraction
Cause relaxation

Question 12

Blood flow in the 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

5 parts of Blood vessels:

Answer 13

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

Question 14

7 Blood functions:

Answer 14

Transport oxygen
Transport waste
Transport hormones
Carries Heat
Regulates temp
Clotting protects leaving
fights disease in sickness

Question 15

BMI for overweight

Answer 15

25.5-29.99

Question 16

BMI for obese

Answer 16

30.0-34.99

Question 17

Protein intake for:
Sedentary
Strength
Endurance

Answer 17

Sedentary = .4g/lb
Strength = .8g/lb
Endurance = 5.6g/lb

Question 18

Amino Acids:

Answer 18

20 total
9 are essential

Question 19

Recommended macros for:
Pro
Cho
Fat
Alcohol

Answer 19

Protein: 10% to 35%
Cholesterol: 45% to 65%
Fat: 20% to 35%
Alcohol: 7cal/gram

Question 20

Fluid recommendations:

Answer 20

6-12 oz every 15-20 min
16-24 oz every lb lost during exercise

Question 21

Common vitamins with adverse effects when consumed in excess:

Answer 21

Zinc
Iron
Vitamin D
Vitamin A

Question 22

5 Stages of Change

Answer 22

Pre-contemplation
Contemplation
Preparation
Action
Maintenance

Question 23

Barriers to exercise:

Answer 23

Not enough time
Unrealistic Goals
Lack of support
Social physique anxiety
Convenience

Question 24

SMART goals stands for:

Answer 24

Specific
Measurable
Attainable
Realistic
Timely

Question 25

Glycolysis:

Answer 25

1: 30-50 secs
2: Use Carbs
3: medium duration

Question 26

Oxidative system:

Answer 26

1: Oxidative
2: Slow Process
3: Long duration

Question 27

3 Oxidative systems:

Answer 27

Aerobic glycolysis
Krebs cycle
Electron transport chain (ETC)

Question 28

What is end-systolic volume?

Answer 28

The amount of blood remaining in the ventricle after contraction

Question 29

What is the name for projections protruding from the bone to which tendons and ligaments attach?

Answer 29

Processes

Question 30

Which division of the skeleton is made up of the arms, legs, and pelvic girdle?

Answer 30

Appendicular

Question 31

The difference between the end-diastolic and end-systolic volumes is referred to as what?

Answer 31

Stroke volume

Question 32

Before amino acids can be used to make ATP, what process do they have to go through?

Answer 32

Gluconeogenesis

Question 33

Difference between the sympathetic nervous system and the parasympathetic nervous system

Answer 33

The sympathetic nervous system is directly responsible for increasing the rate of heart conduction; whereas, the parasympathetic nervous system would decrease heart conduction when activated.

Question 34

How to determine BMI