EXAM #1 STUDY GUIDE QUESTIONS Flashcards
1
Q
How many bones are in the adult body?
A
206
2
Q
The ribs and sternum are two components of the _?
A
axial skeleton
3
Q
The appendicular skeleton consists of what nine components?
A
- Shoulder girdle
- Bones of the arm
- Bones of the wrist
- Bones of the hand
- Pelvic girdle
- Bones of the legs
- Bones of the ankles
- Bones of the feet
- Clavicle
4
Q
What are the three types of joints in the human body?
A
- Fibrous: allow virtually no movement (ex: sutures of the skull)
- Cartilaginous: allow limited movement (intervertebral discs)
- Synovial: allow considerable movement (ex: elbows & knees)
5
Q
The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
a. Cervical -
A
7
6
Q
The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
b. Thoracic -
A
12
7
Q
The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
c. Lumbar -
A
5
8
Q
The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
d. Sacral -
A
5
9
Q
The spine is separated into five distinct regions. How many vertebrae are in each of the
following?
e. Coccygeal –
A
3-5
10
Q
What type of joint would intervertebral discs be considered?
A
cartilaginous joint
11
Q
What type of joint allows for the greatest range of movement and where would I find this joint
in the body?
A
synovial joint, the shoulder joint
12
Q
A joint that acts as a hinge and rotates about a single axis is a ____ joint
A
uniaxial
13
Q
Give an example of a multiaxial joint and describe its positives and negatives
A
EX: hip and shoulder joints
- Positives: allow movement in all three axes (anterior-posterior, medial-lateral, rotational) and more ROM
- Negatives: more risk for injury
14
Q
What are the components of a motor unit?
A
A motor neuron & the muscle fibers it innervates
- axon
- nucleus
- myelin sheath
- Node of ranvier
- neuromuscular junction
15
Q
What is the name of the accepted theory of muscle shortening?
A
sliding-filament theory of muscular contraction
16
Q
Muscles that need to function with a greater level of precision versus gross motor movement
have a much larger ratio of muscle fiber to _?
A
one motor neuron
17
Q
What are the four muscle fiber types and what is their “functional description?”
A
- Type I (slow-twitch)
- Type IIa (intermediate fiber)
- Type IIb (fastest twitch)
- Type IIx (fast-twitch)
18
Q
Characteristic = slow contraction speed
Fiber type = _
A
Type I
19
Q
Characteristic = High fatigue resistance
Fiber type = _
A
Type I
20
Q
Characteristic = High force production
Fiber type = _
A
Type IIx
21
Q
Characteristic = Low mitochondrial size and density
Fiber type = _
A
Type IIx
22
Q
Characteristic = Intermediate to high power output
Fiber type = _
A
Type IIa
23
Q
True or False:
All or Nothing principle states that all the muscle fibers of a motor unit contract and develop force at the same time
A
True
24
Q
How do we vary the force output of a muscle? (there are two ways)
A
- change in frequency of activation of individual motor units
- change in number of activated motor units
25
Muscle spindles and golgi tendon organs (GTO) are what kind of specialized sensory receptors?
Proprioception sensory receptors
26
What does the activation of a muscle spindle fiber result in and how can we use this to our advantage when resistance training?
when a muscle is stretched, deformation of the muscle spindle activates the sensory neuron, which sends on impulse to the spinal cord, where it synapses with a motor neuron, causing the muscle to contract
- Ex: bounce at rend range during a bench press
27
Athletes can improve the force production of their muscle in three ways. What are they?
1. incorporate phases of training that use heavier loads in order to optimize neural recruitment
2. increase the cross-sectional area of muscles involved in the desired activity
3. perform multi-muscle, multi-joint exercises that can be done with more explosive actions to optimize fast-twitch muscle recruitment
28
The transportation of nutrients and removal of waste products is the primary function of what
body system?
The cardiovascular system
29
The heart is composed of four chambers the left and right atrium and the left and right ventricle.
Which side of the heart pumps to the pulmonary system and which side pumps systemically?
- The right pumps to the pulmonary system
- The left pumps to the systemic circuit
30
The sinoatrial node, artrioventricular node, Purkinje fibers, left and right bundle branches make up what system of the heart?
The electrical conduction system
31
The primary function of the respiratory system is the basic exchange of
____ and ____
oxygen & carbon dioxide
32
P represents = _
Q,R,S represents = _
T represents = _
- atrial contraction
- ventricle contraction
- repolarization
33
Red blood cells are the major component of blood. What molecule do they carry that “fixes” and
transports oxygen?
hemoglobin
34
The exchange of respiratory gases, oxygen and carbon dioxide, from the aveoli and into the blood and vice-versa, is accomplished through the process of ____ during which the gases in question move from an area of ____ concentration to an area of ____ concentration
- diffusion
- high
- low
35
True or False:
Because most skeletal muscles operate at a mechanical disadvantage the forces
in the muscles and tendons are much higher than those exerted at the hands or feet on external
objects on the ground.
True
36
We describe human movement in three basic planes. The sagittal plane divides the body into ___ and ____, the transverse plane divides the body in to ______ and _____, and the frontal plane divides the body into _____ and ______
- left & right
- upper & lower
- front & back
37
Concentric Muscle Action
the muscle shortens as it contracts
38
Eccentric Muscle Action
the muscle lengthens as it contracts
39
isometric Muscle Action
muscle length does not change
40
One of the biomechanical factors in human strength is “pennation.” Which of the following probably has a slower contraction speed but higher force production.
a. Fusiform
b. Multipennate
c. Unipennate
d. Radiate
b. Multipennate
41
____ bioenergy system provides ATP primarily for short-term, high intensity activities and is active at the start of all exercise regardless of intensity.
As exercise continues at a relative high intensity our bodies then shift into either fast or slow ______
until about minute three of exercise when our bodies shift into the ______ bioenergy system which is related to lower intensities and longer duration exercise
- phosphagen
- glycolysis
- oxidative
42
What are the two exercise variables that we can most easily manipulate to intentionally target a
specific bioenergy system?
intensity of muscular activity and duration
43
Heavy resistance training with relatively short rest periods will elevate which anabolic hormone
and which catabolic hormone?
anabolic hormone = testosterone
catabolic hormone = cortisol
44
Increases in circulating serum hormones levels and receptor populations drive which type of
adaptations to training?
a. Neurogenic
b. Myogenic
b. Myogenic
45
If we want to elevate circulating testosterone levels in an athlete what should our resistance
training programming, look like?
Movements = _
large muscle group exercises ( deadlifts, squats)
46
If we want to elevate circulating testosterone levels in an athlete what should our resistance
training programming, look like?
Intensity = _
Heavy resistance (85-95% 1 RM)
47
If we want to elevate circulating testosterone levels in an athlete what should our resistance
training programming, look like?
Repetitions = _
moderate to high volume of exercises
48
If we want to elevate circulating testosterone levels in an athlete what should our resistance
training programming, look like?
Rest period duration = _
short rest intervals (30 seconds to 1 minute)
49
Which of the following is an architectural change to skeletal muscle that increases force
generation capacity and occurs as a result of resistance training?
a. Muscle Fiber transitions
b. Decreased mitochondrial densities
c. Increased angle of pennation
d. Osteoblasts migration to strain site
c. Increased angle of pennation
50
Volume of Loading and Magnitude of loading are two of the four components of mechanical
load that stimulate bone growth. What are the other two?
- Rate (speed of loading)
- Direction of the forces
51
High intensity loading is half of the formula required to stimulate connective tissue adaptations
what is the other half?
Forces should be exerted throughout the full range of motion of a joint
52
When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
respiratory
increased lung capacity
53
When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Cardiac
increased stroke volume
54
When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Peripheral circulation
enhanced capillarization
55
When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Blood
increased red blood cell count
- increased systolic BP, decreased diastolic BP
56
When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Muscle metabolism
Improved oxidative capacity
57
When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Muscle fiber
transition to slow-twitch fibers
58
When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
endocrine
increased endorphins and decreased stress hormones (cortisol)
59
When we engage in aerobic conditioning our bodies make many adaptations to the physical stress of training. Provide one adaptation for each of the general areas:
Enzymatic
increased mitochondrial activity
60
You are going to prescribe aerobic exercise using a heart rate formula to a 41 year old mother of two, who has no chronic illness or counterindications to exercise. Show the formula you would use and how you would determine the upper and lower limit of their training zone
Max HR formula = 220-age
MHR x .60 = 60% MHR
MHR x .90 = 90% MHR
MHR = 220-41 = 179 BPM
179 x .60 = 107 BPM (Lower)
179 x .90 = 161 BPM (Higher)
61
Your athlete is working towards a goal of being able to run a 10k (6.2 miles) in under an hour.
Currently they are training out to three miles at a 10 min per mile pace. They recognize they
need to start training at a faster pace. They told you today they are going to try and run their 3
miles at a 9:30 pace. As the coach how do you program this run?
Use lactate threshold training
- tempo runs: 20 mins at about 80% MHR over flat terrain
- Cruise intervals: 5-6 one mile repeaters with one minute recovery period again at 80-85% MHR
- Interval training: bouts of intense running with active rest periods equal to the exercise time
- Fartlek: continuous run broken up with sprints
62
s a coach knowing the chronologic age of an athletes as it is a very accurate indicator of their
physiologic age and maturation
children dor not grow at a constant rate, and there are substantial interindividual differences in physical development at any given chronological age
- during puberty changes also occur in body composition and the performance of physical skills
63
wo of the rationales against resistance training children is that they do not get stronger and
there is an increased risk of injury. The evidence does not support the theory that children will
critically injured and grow up with shortened limbs. The evidence does support the fact that in a
8-20 week program children will gain _____ to ____% in strength
30 to 40%
64
When we make comparisons between men and women relative to fat-free mass and muscle
cross-sectional area the following is revealed:
a. Women have about two-thirds the strength of men
b. Difference in strength between men and women disappear
c. Women need to increase fat free mass to increase bone densities
d. Men have a cross-sectional muscle to adipose ratio of 2:1 versus women who have a ratio of 3:1
b. Difference in strength between men and women disappear
65
The female athlete triad refers to the interrelationship between _______ availability, _______ function, and ______
- energy
- menstrual
- bone mineral denisty
66
Seniors who participate in progressive resistance training programs show significant
improvements in four specific areas. What are they?
1. muscular strength & power
2. muscle mass
3. bone mineral density
4. functional capabilities
67
In older adults there is only one modality of exercise that will increase muscular strength,
power and mass. What is it?
resistance training
68
c) with completely contracted muscle, there is low force potential due to reduced cross-bridge actin alignment
69
a) in stretched muscle the I-bands and H-zone are elongated, and there is low force potential due to reduced cross-bridge actin filament
70
b) when muscle contracts (here partially), the I bands and H-zone are shortened
71
Which represents the greatest ability to generate muscle force
and why?
b) the i-bands and H-zone are shortened, generating the greatest muscle force, increased cross-bridge acting filaments
72
A
Fm (muscle force)
72
B
Mm (moment arm of the muscle force)
72
C
Mr (moment arm of the resistive force)
73
D
Fr (resistive force)
74
A
Fr
74
B
MvF
74
C
Fulcrum
75
D
MAF
76
E
Lever
77
F
FA
