Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Cooper Fitness PT Certification > cooper fitness PT cert > Flashcards

cooper fitness PT cert Flashcards

2
Q

concentric contractions

A

muscle shortens as it generates force to overcome gravity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

average oxygen consumption at rest

A

3.5 ml/kg/mm

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

VO2 max =

A

max volume of oxygen the body can use

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

vo2 max represents?

A

highest level of oxygen consumption measured during maximal exercise text - expressed units of mg/kg/mm

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

vo2 max field tests

A

1 mile walk, 1.5 run, 12 min run

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

vo2 is a product of what 2 components?

A

Qx a-v o2 difference

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

bodies ability to utilize oxygen is based on?

A

hearts ability to pump blood, cells ability to remove oxygen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

what carries blood

A

viens, arteries

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

a-v02 difference = ?

A

the difference in amount of oxygen between arteries and veins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

coronary artery blockage is due to

A

plaque accumulation, plaque rupture, clot

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

what is CAD

A

coronary artery disease - buildup of fatty plaque inside coronary artery

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

blood flow through coronary arteries supplies?

A

heart (myocardium) with oxygen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

4 types of cardiovascualr disease

A

CAD, cerebrovascular, chronic heart failure, perpheral artery disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

leading cause of death in US

A

cardiovascualr disease - lifestyle related

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

motor related components

A

coordination, agility power, balance, speed, accuracy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

health related components

A

dynamics strength, absolute strength, flexibility, body comp

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

cardiac output =?

A

heart rate x stroke volume – amount of blood pumped by heart per minute

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

does stroke volume increase with exercise

A

yes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

does HR increase with exercise

A

yes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

avg adult resting cardiac output =

A

5L per minute

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

most resting blood flow goes

A

to internal organs viscera

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

blood is shunted during exercise from

A

internal organs to skeletal muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

physical fitness

A

ability to perform daily tasks with vigor and alertness without undue fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

stroke volume =

A

amount of blood pumped by heart per beat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

aerobic training =

A

increase maximal stroke volume for increased maximal cardia output

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Does max HR increase as a result of exercise

A

no - decreases

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

component specifi goal setting guidelines for absolute strength

A

universal bench press 1RM | ratio pounds pressed/body weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

how dong does it take for significant change in absolute strength

A

8 weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

what is the realistic improvement expected for absolute strenth in 8 weeks

A

10-15%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

diasolic pressure =

A

blood through arteries at rest

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

systolic pressure =

A

blood through arteries while heart is contracting

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

BP =

A

force that moves blood through vessels

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

norms indicate?

A

relations to others similar in height, weight, age, gender ..

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

current fitness category refers to?

A

actual fitness level on fitness test scores

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

goal fitness category =

A

standard of fitness one hopes to achieve

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

goal raw scores =

A

desired fitness level in terms of time, distance, # of reps _

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

goal setting time for cardio improvement

A

12 weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

gaol setting time for flexibility improvement

A

8 weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

goal setting time for strength improvement

A

8 weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

goal setting time for body composition improvement

A

12-16 weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

signs and symptoms of exercise related injuries

A

swelling, dislocation, local fever, point tenderness, pain on movement, decreased ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

symptom

A

something you can feel

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

sign

A

something you can see

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

hypertenstion is a major risk factor for

A

CVD, kidney disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

why would someone not have a target HR?

A

beta blockers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

lack of duty =

A

omission (failing to do what should have been done) commission (doing what should not have been done)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

absolute contraindication

A

unstable angina

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

cooper resting BP cutoff

A

160/100

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

contraindications

A

serious medical conditions where risk outweigh benefit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

cartilege

A

avascular - lacking blood vessels

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

tendons

A

connect bone to muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

ligaments

A

connect bone to bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

bursa sacks are found

A

in joints

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

high risk category for ACSM

A

signs/symptoms of CVD, pulmonary or metabolic disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

moderate risk categories for ACSM

A

asymptomatic with 2 or more risk factors

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

physical fitness profile examines?

A

current cardio, strengh, flexibility, body compostion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

fitness profile is created by ?

A

identifying current fitness categories, setting goals and times to achieve

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

using normalative data, goal setting category should be set no higher than

A

one category above

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
60
Q

is it better to set goal too easy or too hard

A

too easy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
61
Q

ideal goal should be

A

realistic and challenging

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
62
Q

adaptions are

A

beneficial physiological changes that occur in response to exercise and training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
63
Q

common exercise related injuries

A

sprain, fracture, stress fracture, bruises, dislocation, PF, bursitits, patellofemeral pain, tendonitis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
64
Q

body acclimates to cold weather training how?

A

increased resting metaboilc rate, keeps blood near core and away from skin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
65
Q

2 major cold weather injuries

A

frostbite, hypothermia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
66
Q

fastest way to dissipate heat in heat-related injury

A

cold water - 26 x faster than cold air

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
67
Q

stretch latissimus dorsi

A

shoulder flexion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
68
Q

stretch gastrocnemius

A

ankle dorsiflexion and knee extension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
69
Q

stretch hamstring

A

hip flexion and knee extension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
70
Q

stretch quad

A

knee flexion with hip extension - rectus femoris is a 2 joint muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
71
Q

stretch gluteus maximus

A

hip flexion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
72
Q

PNF proprioceptive neuromuscular facilitiation

A

stretching that combines isometic contraction held 6 sec with static stretch 10-30 sec

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
73
Q

3 heat related injuries

A

heat cramps, exaustions, stroke,

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
74
Q

profuse sweating in exercise is a good time for?

A

sport drink

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
75
Q

sport drinks contain

A

water, sugar, salt (electrolytes)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
76
Q

what interferes with evaperation of sweat?

A

high humidity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
77
Q

2 types of static stretching

A

passive - holding position with some assistnace and active - holding w/out assistance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
78
Q

low risk for ACSM risk?

A

no more than 1 major risk factor

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
79
Q

major risk factor that can be subracted from # of risk factors

A

HDL < 60 mg/dil

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
80
Q

practical screening techniques

A

resting HR, resting BP, BMI, body comp, waist circumference

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
81
Q

total cost of cardiovascualr disease in US

A

$300 billion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
82
Q

high category for total cholesterol

A

> 340 mg/dl

83
Q

desirable cholesterol level

A

< 200 mg/di

84
Q

8 major risk factors for CAD

A

blood cholesterol, hypertension, tobacco use, pre-diabetes, familiy history, obesity, age, sedentary lifestyle

85
Q

% of heart attacks occuring at rest

A

90%

86
Q

how many heart attackes each year?

A

1.25 million

87
Q

plaque formation begins with?

A

damage to endothelial lining of arteries

88
Q

opposing muscle group to ilipsoas

A

gluteus maximus

89
Q

2 joint muscles

A

recus femoris, gastronemius, hamstrings, bicep brachii

90
Q

3 ways muscles act

A

agonist, antagonist, stabilizer

91
Q

principle of opposition

A

working paired opposing muscle groups when designing an exercies to obtain muscle balance

92
Q

antagonist

A

opposing muscle group to prime mover

93
Q

prime mover =

A

agonist

94
Q

kind of relationship between fitness level and most coronary risk factors

A

inverse

95
Q

kind of relationshipo between cardirespiratory fitness and HDL

A

direct

96
Q

diabetes = what kind of disease

A

metabolic

97
Q

health related physical fitness components =

A

abolute and dynamic strength, flexibility, cardio endurance, body comp

98
Q

most important aspect of physical fitness =

A

health related components

99
Q

diabets level

A

> 125

100
Q

does maximal HR change after aerobics

A

no

101
Q

long term adaptions to aerobic training =

A

increased: blood volume, max stroke volume, cardiac output, # capillaries, myoglobin content, max a-vo2 difference

102
Q

3 types of muscle

A

skeletal, smooth, cardiac

103
Q

protein filaments that slide past each other during muscle contraction

A

actin, myosin

104
Q

sarcomere

A

functional contactile unit of skeletal muscle

105
Q

ATP

A

chemical fuel necessary for muscle contraction

106
Q

3 energy systems of the body

A

ATP (anaerobic), anaerobic glycolysic, aerobic

107
Q

glycogen sparing?

A

ability to spare muscle gylocogen stores as body is able to burn more fats for fuel

108
Q

3 types of skeletal fibers

A

fast twitch glycolytic (IIB) fast twitch oxidative glycolytic (IIA) slow twitch oxidative (IA)

109
Q

fast twitch glycolytic prefers what as fuel?

A

glucose

110
Q

fast twitch oxidative clycolytic prefers what as fuel

A

glucose and free fatty acids

111
Q

slow twitch oxidative prefers what as fuel

A

glucose and free fatty acids

112
Q

pre-diabetes glucose level

A

100-125

113
Q

normal fasting glucose level

A

70-99

114
Q

tobacco causes what % of lung cancer

A

90%

115
Q

hypertension

A

> 140/90 on two or more occasions

116
Q

pre-hypertension

A

120-139 / 80-89

117
Q

normal bp

A

120/80

118
Q

high risk HDL

A

<40

119
Q

normal HDL

A

40-59 mg/dl

120
Q

optimal LDL

A

<70 mg/dl

121
Q

what type of muscle fibers are larger, more anaerobic and fatigue easier?

A

type II

122
Q

EPOC

A

Excess Post Exercise Oxygen Consumption

123
Q

metabolic rate =

A

oxygen consumption / caloric expenditure

124
Q

4 rotator cuff muscles

A

subscapularis, teres minor, infraspinatus, supraspinatus

125
Q

oppsoing muscle groups

A

quad/hamstring middle deltoid/latissimus dorsi

126
Q

physical fitness =

A

ability to perform daily tasks with vigor and alertness without undue fatigue

127
Q

moderal aerobic exercise =

A

40-59% of HR reserve (3-6 METS inensity)

128
Q

vigorous aerobic exercise =

A

> 60% HR or > 6 METS

129
Q

BMI

A

measure of weight for height

130
Q

obesity +

A

BMI > 30 or waist circ. >40 men, >35 women

131
Q

evaoporation of sweat =

A

major way heat is dissipated from the body during hot weather exercise

132
Q

visceral fat

A

abdominal

133
Q

strongest predictor of death in women

A

low cardiorespiratory fitness levels

134
Q

metabolic syndrome

A

insulin resistent – elevated blood triglyceride, low HDL, high wasit circ, elevated resting HR, elevated blood glucose

135
Q

hypthalamus

A

temp regulator of the body

136
Q

full acclimation to hot weather takes

A

10-14 days

137
Q

most accurate indicator of environment heat stress

A

Wet bulb globe tem (WBGT)

138
Q

contributing factors for CAD

A

elevated blood triglycerides, stress

139
Q

normal fasting blood triglyceride level

A

<150 mg/dl

140
Q

cause of shin pain

A

inbalance between strong and tight calf muscles and weak tibalis posterior muscle

141
Q

RICE

A

rest, ice, compression, elevation

142
Q

flexibility

A

major health related component of physical fitness

143
Q

lifestyle cause for high BP

A

excessive sodium, alcohol, obesity, inadequate plant based foods, inactiviy, stress, tobacco, elevated insulin levels

144
Q

methods to assess body composition

A

skinfold, ultrasound, hydrostatic, bioelectrical impedence

145
Q

raw scores are meaningless without ?

A

compared to a norm

146
Q

wellness =

A

positive approach to life w/ physical, mental, social, emotional and spiritual

147
Q

5 stes to facilitate fitness

A

med screen, fitness assessment, nutritional assessment, goal setting, exercise RX, nutritional guidelines, adherence

148
Q

primary issue for implementation of a successful program =

A

control for adherence

149
Q

3 major characteristics of goal setting

A

individualized, progressive, systematic

150
Q

goal setting helps people answer what questions

A

where should I be realistically

151
Q

goal setting =

A

indivual, progessive, and systematic process for determing feasible standards for each fitness component

152
Q

fitness leader functions as

A

agent for behavioral change, role model, program manager

153
Q

leadership accounts for what % of success variance

A

50%

154
Q

most important ingredient in success or failure of fitness program

A

fitness leader

155
Q

wellness +

A

positive approach to life w/ physical, mental, social, emotional and spiritual

156
Q

purpose of goal setting

A

to create an effective training program using current fitness levels to set achievable goals

157
Q

component specific guidelines for body comp =

A

waist circumferance / BF

158
Q

how long for significant change in body comp

A

12-16 weeks

159
Q

what is a reasonable first goal for reduction of waist circumference

A

2 “

160
Q

what is a reasonable first goal for improvement in BF

A

2-3%

161
Q

what is the component specific for flexibility

A

sit and reach score

162
Q

how long for significant change in flexibility

A

8 weeks

163
Q

what is a reasonable goal for improvement in flexibility

A

5-10%

164
Q

typical % of change by time for cardio fitenss of 10-25%

A

8-12 weeks

165
Q

how long for muscular improvement of 5-15%

A

8-12 weeks

166
Q

how long to improve waist circumference 3-5%

A

12-16 weeks

167
Q

realistic goal for most people with moderate to high BF is

A

2-3%

168
Q

realistical goal for most people with low to mod flexibility

A

5-10%

169
Q

realstistic goal for improvement of sit-ups / push ups with low to mod dynamic strength?

A

10-25%

170
Q

% of !RM bench press with low/mod baseline

A

10-15%

171
Q

fat with greater risk

A

visceral

172
Q

landmark for measuring waist circumference

A

right illiac crest

173
Q

does resting HR increase after aerobics

A

no - decreases

174
Q

dynamic stretch

A

warm up/ cool down cardio system, joints, muscles, heart, core temp blood flow

175
Q

waist circ for obesity

A

> 40 men >35 women

176
Q

skinfold sites for men

A

chest abdomen thigh

177
Q

skinfold sites for women

A

tricep suprailiac thigh

178
Q

anatomy

A

study of structure

179
Q

kinesiology

A

study of structure and function

180
Q

flextion/extension on what plane

A

sagital

181
Q

abduction and adduction in what plane

A

frontal

182
Q

tranverse plane divides

A

body in top and bottom halves

183
Q

movement in sagital plane when joint angle decreases

A

flexion

184
Q

movement in sagital plane when joint angle increases

A

extension

185
Q

adduction

A

movement of limb toward midline in frontal plane

186
Q

abducation

A

movement of limb away from midline in frontal plane

187
Q

inversion

A

turning foot inward

188
Q

4 properties of muscle tissue

A

excitablitily, contractability, extensibility, elasticity

189
Q

all or none law

A

when motor unit is stimulated its fibers will contract 100% of their ability or none at all

190
Q

3 ways muscles contract

A

isometrically (staticaly) isontonically (concentric/eccentric, isokinetically

191
Q

realistic goal for 1 mile walk test with mod to low baseline

A

5-10%

192
Q

how do you create a goal using percentage change?

A

fitness assessment x 1.05 (5%) 1.10 (10%) 1.15 (15%0

193
Q

component specific goal setting guidelines for cardiorespiratory fitness

A

1 mile walk, 1.5 run, 12 min run

194
Q

How long to increase cardo fitness by one category

A

12 weeks

195
Q

what is a reasonable goal for cardo improvement

A

5-10%

196
Q

static stretch

A

increases flexibility, holding 15-60 sec 4 or more reps

197
Q

kyphosis

A

common postural deviation tight chest/anterior deltoid - weak posteriod deltoid, middle trap and rhomboid

198
Q

what is the component specific for dynamic strength

A

1 minute sit up or push up

199
Q

Eccentric contraction

A

As resistance is lowered the muscle lengthening as is slows to downward mover as gravity pulls weight down

199
Q

how long for significan change in dynamic strength

A

8 weeks

200
Q

Bmi

A

Weight divided by height squared times 703

200
Q

what is a realistic improvement for dynamic strength

A

10-25%

Cooper Fitness PT Certification (2 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions