Components Of Fitness

Question 1

Overload

Answer 1

stress applied to the body for which it must adapt

Question 2

Specificity

Answer 2

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

Question 3

Progressive overload

Answer 3

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

Question 4

Types of warmups

Answer 4

General
Specific
Performance (sport specific)
Functional

Question 5

What is progressive overload

Answer 5

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

Question 6

Longevity of training effects

Answer 6

Aerobic e

Question 7

Benefits of cool down

Answer 7

Prevent blood pooling

Promotion of venous blood return

Reduction of catecholamines

Reduction of lactate in blood and muscle

Reduced risk of cardiac events

Question 8

Describe correct method of cool down

Answer 8

continuous dynamic movements at full ROM

low-moderate intensity

followed by light static stretching

Question 9

Metabolic system continuum

Answer 9

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

Question 10

Rate of ATP synthesis in substrates

Answer 10

Phosphocreatine 100

Glycogen 55

Glucose 23

Fatty acids 10

Question 11

Principles of exercise programming include

Answer 11

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

Question 12

3 reasons why order of exercise is important

Answer 12

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

Question 13

Normal order of exercise progression in a single bout

Answer 13

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

Question 14

Anaerobic exercise order

Answer 14

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

Question 15

How many kcal in a kilogram

Answer 15

7700

Question 16

How many kcal in a pound

Answer 16

3500

Question 17

What is 1 MET

Answer 17

3.5ml/kg/min

Question 18

Hypoxia

Answer 18

Deficiency of oxygen to the tissues

Question 19

HRR formula

Answer 19

Max HR-resting HR

Question 20

Training zone HR

Answer 20

HRR x training intensity% + RHR

Question 21

Aerobic training intensity for deconditioned individuals

Answer 21

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

Question 22

Aerobic training intensity for trained individuals

Answer 22

60-80% HRR or VO2 max

75-90% HR max

Question 23

What is fatmax

Answer 23

The intensity at which maximal oxidation of lipids can occur

60-70% of VO2 max

Question 24

% of VO2 at which fatmax occurs in trained individuals

% of VO2 at which fatmax occurs in sedentary individuals

Answer 24

Trained 51-53%

Sedentary 43-51%

Question 25

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

Answer 25

200-400 kcals

Question 26

Expressions of energy expenditure

Answer 26

L/min Kcal/min ml/kg/min METs Kcal/kg/min

Question 27

What is lactate threshold

Answer 27

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

Question 28

What is circuit training

Answer 28

Requires steady state aerobics with intermittent resistance training

Question 29

What is Fartlek training

Answer 29

Interval training incorporating unstructured fluctuations of intensity

Question 30

What is cross training

Answer 30

Various modes of exercise to limit risk of injury or boredom

Question 31

Cardiovascular training systems

Answer 31

``` Tempo training Cross training Lactate threshold Fartlek Cardio circuit ```

Question 32

Oxidation value of energy released per L of oxygen during aerobics

Answer 32

5 kcal

Question 33

Aerobics generally increase VO2 max by_%

Answer 33

10-30%

Question 34

Genetics account for _% difference of improvements between individuals

Answer 34

50%

Question 35

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

Answer 35

1%

Question 36

_% of VO2 improvement an individual experiences with aerobic activity

Answer 36

10-20%

Question 37

Body cools itself via 4 ways

Answer 37

Convection Conduction Radiation Evaporation

Question 38

Soft tissues of the human body

Answer 38

``` Muscle and fascia Tendons and ligaments Skin, fat, collagen Synovial membranes Nerves and blood vessels ```

Question 39

Type I fibre characteristic

Answer 39

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

Question 40

Type IIA fibres

Answer 40

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

Question 41

Type IIX

Answer 41

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

Question 42

Lipase

Answer 42

Enzyme that liberates fatty acids from triglycerides for fuel Because of slow metabolic process, can only be used for aerobic

Question 43

Rectus abdominis functional movements

Answer 43

Trunk flexion Ex. Ab curl-up

Question 44

External oblique

Answer 44

Flexes and rotates vertebral column

Question 45

Internal oblique

Answer 45

Flexes and rotates vertebral column

Question 46

Transverse abdominis

Answer 46

Compresses abdomen

Question 47

Erector spinae group

Answer 47

Extends vertebral column

Question 48

Quadratus lumborum

Answer 48

Adducts vertebral column

Question 49

Deltoids

Answer 49

Humerus flexion, abduction, extension and rotation

Question 50

Latissimus dorsi

Answer 50

Humerus adduct, extend and medially rotate

Question 51

Pectoralis major

Answer 51

Humerus horizontally adduct, flex, extend, medially rotate

Question 52

Teres major

Answer 52

Humerus adduct extend, medially rotate

Question 53

Coracobrachialis

Answer 53

Adduct and flex humerus

Question 54

Infraspinatus

Answer 54

Extend and externally rotate humerus

Question 55

Subscapularis

Answer 55

Extend and internally rotate humerus

Question 56

Supraspinatus

Answer 56

Abduct humerus

Question 57

Teres minor

Answer 57

Adduct and externally rotate humerus

Question 58

Trapezius

Answer 58

Elevates, depresses, rotates and fixes scapula | Extends cervical spine

Question 59

Rhomboid major

Answer 59

Retracts, rotates and fixes scapula

Question 60

Pectoralis minor

Answer 60

Depresses scapula

Question 61

Levator scapulae

Answer 61

Elevates and retracts scapula