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Personal Trainer > Components Of Fitness > Flashcards

Components Of Fitness Flashcards

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1
Q

Overload

A

stress applied to the body for which it must adapt

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2
Q

Specificity

A

A specifically applied stress to the body to attain a desired outcome

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3
Q

Progressive overload

A

A continually applied stress to the body to create a permanent adaptation

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4
Q

Types of warmups

A

General
Specific
Performance (sport specific)
Functional

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5
Q

What is progressive overload

A

2-5% increase in stress per week in order to facilitate a constant adaptation in the body

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6
Q

Longevity of training effects

A

Aerobic e

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7
Q

Benefits of cool down

A

Prevent blood pooling

Promotion of venous blood return

Reduction of catecholamines

Reduction of lactate in blood and muscle

Reduced risk of cardiac events

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8
Q

Describe correct method of cool down

A

continuous dynamic movements at full ROM

low-moderate intensity

followed by light static stretching

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9
Q

Metabolic system continuum

A
  1. Phosphagen system 1-10 sec
  2. Glycolytic system
    11-20 sec early stage
    >30 sec later stage
    60-90 sec near max
  3. Aerobic oxidative system
    Up to 180 sec near max effort
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10
Q

Rate of ATP synthesis in substrates

A

Phosphocreatine 100

Glycogen 55

Glucose 23

Fatty acids 10

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11
Q

Principles of exercise programming include

A 
Energy continuum
Exercise selection
Frequency
Intensity
Rest periods
Recovery periods
Training duration
Training volume
Exercise order
Periodization
Exercise preparation
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12
Q

3 reasons why order of exercise is important

A
  1. Aerobic exercise decreases glycogen levels in muscle and reduces efforts in resistance training
  2. Lactate in the system allows for training at higher heart rates with lower measures of RPE
  3. Aerobic training before resistance training down regulates the mTOR pathway responsible for hypertrophy
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13
Q

Normal order of exercise progression in a single bout

A
  1. General warmup
  2. Mobility training
  3. Neural readiness
  4. Ballistic activities
  5. Intermittent resistance training
  6. Anaerobic metabolic training
  7. Aerobic training
  8. Dynamic stretching
  9. Static stretching
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14
Q

Anaerobic exercise order

A 
Velocity based
Multi joint compound
Heavy
Complex activities
Moderate weight
Lighter compound
Lighter weight
Single joint
Isolated
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15
Q

How many kcal in a kilogram

A

7700

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16
Q

How many kcal in a pound

A

3500

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17
Q

What is 1 MET

A

3.5ml/kg/min

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18
Q

Hypoxia

A

Deficiency of oxygen to the tissues

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19
Q

HRR formula

A

Max HR-resting HR

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20
Q

Training zone HR

A

HRR x training intensity% + RHR

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21
Q

Aerobic training intensity for deconditioned individuals

A

40-60% VO2 max
50-60% HRR
60-70% max HR

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22
Q

Aerobic training intensity for trained individuals

A

60-80% HRR or VO2 max

75-90% HR max

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23
Q

What is fatmax

A

The intensity at which maximal oxidation of lipids can occur

60-70% of VO2 max

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24
Q

% of VO2 at which fatmax occurs in trained individuals

% of VO2 at which fatmax occurs in sedentary individuals

A

Trained 51-53%

Sedentary 43-51%

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25
Q

Recommended energy expenditure (kcals) per kilogram for CRF improvements and overall health

A

200-400 kcals

26
Q

Expressions of energy expenditure

A

L/min

Kcal/min

ml/kg/min

METs

Kcal/kg/min

27
Q

What is lactate threshold

A

Maximum energy expenditure before buildup of lactate that forces client to slow down to recovery pace

28
Q

What is circuit training

A

Requires steady state aerobics with intermittent resistance training

29
Q

What is Fartlek training

A

Interval training incorporating unstructured fluctuations of intensity

30
Q

What is cross training

A

Various modes of exercise to limit risk of injury or boredom

31
Q

Cardiovascular training systems

A 
Tempo training
Cross training
Lactate threshold
Fartlek
Cardio circuit
32
Q

Oxidation value of energy released per L of oxygen during aerobics

A

5 kcal

33
Q

Aerobics generally increase VO2 max by_%

A

10-30%

34
Q

Genetics account for _% difference of improvements between individuals

A

50%

35
Q

Healthy sedentary individuals VO2 max decline _% each year after 25

A

1%

36
Q

_% of VO2 improvement an individual experiences with aerobic activity

A

10-20%

37
Q

Body cools itself via 4 ways

A

Convection
Conduction
Radiation
Evaporation

38
Q

Soft tissues of the human body

A 
Muscle and fascia
Tendons and ligaments 
Skin, fat, collagen
Synovial membranes
Nerves and blood vessels
39
Q

Type I fibre characteristic

A 
Fatigue resistant
Slow twitch
Low power output
Small fibre diameter
High oxidative capacity
Low glycolytic capacity
High mitochondrial density 
>3min
40
Q

Type IIA fibres

A 
Fatigue resistant
Fast twitch
Intermediate power output
Intermediate fibre diameter
Medium/high oxidative capacity
High glycolytic capacity 
Moderate mitochondrial density 
15 to 90 sec
41
Q

Type IIX

A 
Fast fatigue
Fast twitch
High power output
Large diameter
High glycolytic capacity
Low oxidative capacity
Low mitochondrial density 
<15 sec
42
Q

Lipase

A

Enzyme that liberates fatty acids from triglycerides for fuel

Because of slow metabolic process, can only be used for aerobic

43
Q

Rectus abdominis functional movements

A

Trunk flexion

Ex. Ab curl-up

44
Q

External oblique

A

Flexes and rotates vertebral column

45
Q

Internal oblique

A

Flexes and rotates vertebral column

46
Q

Transverse abdominis

A

Compresses abdomen

47
Q

Erector spinae group

A

Extends vertebral column

48
Q

Quadratus lumborum

A

Adducts vertebral column

49
Q

Deltoids

A

Humerus flexion, abduction, extension and rotation

50
Q

Latissimus dorsi

A

Humerus adduct, extend and medially rotate

51
Q

Pectoralis major

A

Humerus horizontally adduct, flex, extend, medially rotate

52
Q

Teres major

A

Humerus adduct extend, medially rotate

53
Q

Coracobrachialis

A

Adduct and flex humerus

54
Q

Infraspinatus

A

Extend and externally rotate humerus

55
Q

Subscapularis

A

Extend and internally rotate humerus

56
Q

Supraspinatus

A

Abduct humerus

57
Q

Teres minor

A

Adduct and externally rotate humerus

58
Q

Trapezius

A

Elevates, depresses, rotates and fixes scapula

Extends cervical spine

59
Q

Rhomboid major

A

Retracts, rotates and fixes scapula

60
Q

Pectoralis minor

A

Depresses scapula

61
Q

Levator scapulae

A

Elevates and retracts scapula

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