Exam Flashcards
What are the primary components of fitness?
cardiorespiratory capacity
muscular capacity
flexibility
body composition
What is cardiorespiratory capacity?
the body’s ability to take in oxygen, deliver it to the cells, and use it to create energy for physical activity
What is muscular capacity?
all muscle capabilities (endurance, strength, power)
What is flexibility?
range of motion a joint is capable of performing
What is body composition?
the proportion of fat-free mass to fat mass
What are the secondary components of fitness?
agility balance coordination reaction time speed power mental capability
What are the 3 things we should be doing as instructors?
educate
motivate
communicate
What 3 wellness components make up a triangular diagram? (--_ balance)
mind
spirit
body
What is health?
a dynamic process
people experience times of good health, sickness, and serious illness
as lifestyle improves, health also tends to
What are the 4 main types of health?
social
- interacting with people and the environment
mental
- growing intellectually and being able to concentrate/remember things
emotional
- handling stress, controlling emotions, positive sense of self, etc.
spiritual
- state of harmony at a deep, soulful level
- belief system that acts as a guide and adds purpose
What is wellness?
search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviours and attitudes
What are some benefits of regular physical activity?
decreases resting heart rate decreases body fat increases HDL cholesterol and decreases LDL strengthens bones increases resting metabolism reduces anxiety and depression improves body image and self esteem
What are the activity guidelines for aerobic activity?
300 minutes of moderate or 150 minutes of vigorous intensity aerobic activity per week
What are the activity guidelines for muscle strengthening activity?
3 or more days per week
What are the activity guidelines for flexibility activity?
4 or more days per week
What are the canfitpro training principles?
FITT individualization specificity progressive overload recovery reversibility maintenance
What is the FITT formula?
things that must be considered when planning a workout
frequency (how often the exercise is completed)
intensity (difficulty of exercise)
time (how long the exercise lasts)
type (choice of exercise)
What is individualization principle?
exercise routines should accommodate to a person’s individual needs and wants
What is specificity principle?
if you want to improve an aspect of your performance, you must train that specific aspect
What is progressive overload principle?
must continually challenge your fitness in order to improve it
What is recovery principle?
need enough time to return to working out at least as fit as the previous workout
a mandatory part of training
What is reversibility principle?
once training ceases, the body will gradually return to a pre-training state
What is maintenance principle?
once a certain level of fitness has been achieved, it is possible to maintain it with less work than was needed to achieve it
What are SMART goals?
specific measurable action oriented realistic timely
What can we do to advise participants on how to eat better?
refer them to the canfitpro pyramid/wheel of integrated nutrition
discuss portion sizes
advise how to read ingredient lists and food labels
encourage even calorie consumption throughout the day to optimize alertness and energy
Why is water intake important?
assists with digestion and metabolism
regulates body temperature
lubricates joints
removes waste
What is bioenergetics?
the study of how energy flows in the human body
What is energy?
the ability to do physical work
comes in many forms
What is homeostasis?
state of stability or balance where all body functions occur easily and the demand for energy is met comfortably
What is ATP?
adenosine triphosphate
energy currency of the body
What are the 3 energy systems?
ATP-CP system
lactic acid/glycolytic energy system
aerobic/oxidative energy system
What is anaerobic metabolism?
ATP made without requiring oxygen
ATP-CP and glycolytic system
Describe the ATP-CP system.
fuel for up to 10 seconds at maximum intensity
for the startup of brief and intense activity
2 phases:
1. stored ATP - nervous system signals a muscle to contract and ATP is split (into ADP + P + energy), releases energy to allow for contraction
- creatine phosphate - CP splits using an enzyme to reform ATP from ADP
Describe the glycolytic system.
fuel from 10 seconds to 2 minutes at maximum intensity
series of enzymatic driven reactions that break down carbs (either glucose or glycogen)
produces 2-3 ATP molecules
pyruvate also formed to be reduced to 2 lactic acid molecules
production of ATP this way is limited because of lactic acid accumulation
can train the system through high-intensity exercise training to produce less lactic acid, cells also become more efficient in the presence of lactic acid
What happens as lactic acid gathers in the cell?
gathers and lowers pH (becoming more acidic) and slows contraction speed/strength
felt as a burning sensation
eventually can reach a high enough level to cause temporary muscle failure - lactic acidosis
What is aerobic metabolism?
when oxygen is used to create ATP in the cell
aerobic glycolysis and fatty acid oxidization
What is aerobic glycolysis?
more than 2 minutes of exercise at moderate-low intensity
begins with glycogen/glucose being broken down into pyruvate (same as glycolytic system), instead of turning into lactic acid goes through Krebs cycle and electron transport chain
mitochondria assist with generating ATP aerobically
can be broken down in the presence of oxygen, creates 38 ATP as well as CO2, water, and heat
limited only by the ability to get oxygen
What is fatty acid oxidization?
fuel for over 2 minutes during low intensity exercise
fatty acids used to make ATP (1 fatty acid unit = 100 ATP)
high energy fuel but difficult to metabolize because a large amount of oxygen is required
also produces CO2, water, and heat
What is lactate threshold?
the point which the aerobic system can’t supply enough ATP for the needs of the body, forcing the anaerobic systems to increase their contributions
at approximately 85-90% HR
once this point is passed, anaerobic metabolism dominates and lactic acid build-up begins, if this continues to remain above threshold will lead to muscle failure
What occurs physiologically during steady-state exercise?
once the supply of oxygen meets the demands, the muscle cell creates ATP through the oxidative system
works as long as needed
if intensity is low enough, fat metabolism can occur if enough oxygen is available
What is EPOC?
excess post exercise consumption
when the need for a higher oxygen supply is reduced or eliminated, the body continues to take in extra oxygen (more than would usually be consumed at rest)
this oxygen is the EPOC
used for the recovery of metabolism
more intense the exercise, more oxygen deficit, greater EPOC needed
What is the work to rest ratio?
decides how much rest should be given in relation to the amount of work that was completed
ex. 1:3 means 10 seconds activity to 30 seconds rest
depends on participants fitness level
Describe the anatomy of the heart.
4 chambers (2 atria, 2 ventricles) left side = systemic, to body and back right side = pulmonary, to lungs and back
What is blood pressure?
the result of blood being pumped out of the ventricles and exerting force on the arterial walls
average 120/80 mmHg
systolic/diastolic
s = during contraction
d = during relaxation
What is heart rate?
how many times it pumps in a minute
approximately 72 bpm
What is stroke volume?
the amount of blood ejected by the left ventricle in one beat
around 70 mL
What is cardiac output?
the amount of blood ejected by the heart in one minute
Q = SV x HR
What is diffusion?
oxygen moving from alveoli into the blood
What is the composition of the air?
89% nitrogen, 21% oxygen, some CO2
What is ventilation?
air moving in and out of the lungs along pressure gradients by contraction/relaxation of the diaphragm
What are some benefits of cardiorespiratory training?
increased nutrient and oxygen delivery more efficient heart increased hemoglobin enhanced ability to use oxygen improved aerobic ATP production
What is your max HR?
220-age
How do you find target HR zones?
target HR = (220-age) x percent
55% is lower target HR, 90% is higher
What is the HRR method of finding target HR zones?
[(HRmax - resting HR) x percent] + resting HR
What is RPE?
rate of perceived exertion
ask them how theyre feeling
Borg scale is standardized way of identifying participants perceived rate of exertion
What is anatomical position?
facing forward, palms and feet facing forward, arms at sides, head and neck erect
What is set position?
shoulders up, back, and down
How many bones does the adult skeleton have?
206
How many bones are babies born with?
270, some fuse together
What are the differences between male and female skeletons?
male bones are larger and heavier
pelvic cavity is wider in women
What are the 4 essential functions of the skeleton?
protect vital organs and tissue
produce red blood cells
mineral reservoir
attachment site for muscles
What are the 2 main parts of the skeleton?
axial
- skull, spine, ribs, sternum
- 80 bones
appendicular
- 2 limb girdles and attached limb bones (shoulders and arms, pelvis and legs)
- 126 bones
What is anterior and posterior?
front and back
What is medial and lateral?
closest to midline and further from midline
What is superior and inferior?
above and below
What is supine and prone?
face up and face down
What is dorsal and plantar?
top of foot and bottom of foot
What is proximal and distal?
closest to body and furthest from body
What are the 4 type of bones?
long bone
- serves as lever
- ex. femur
short bone
- strength but little mobility
- ex. wrist bones
flat bone
- muscle attachment/protection
- scapula
irregular bone
- protection/support
- vertebrae
What is flexion and extension?
flexion - bending a joint (angle decreases)
extension - straightening a joint (angle increase)
What is hyperextension?
when a movement occurs beyond the normal joint ROM
What is abduction and adduction?
abduction - move away from midline
adduction - move towards midline
What is circumduction?
everything
circular motion combining flexion, extension, abduction, and adduction
only at ball and socket joints
What is medial and lateral rotation?
medial - turn the bone in toward the midline
lateral -turn the bone out away from the midline
What is supination and pronation?
supination - moving outward away from midline (palms up)
pronation - moving inwards towards midline (palms down)
What is inversion and eversion?
inversion - sole of foot faces in
eversion - sole of foot faces out
What is elevation and depression?
elevation - shrugging up
depression - shrugging down
What is a joint?
where bones meet
What are the 3 classifications of joints?
synovial
cartilaginous
fibrous
What are fibrous joints?
connect bones with no movement
ex. skull
What are cartilaginous joints?
connect bones with little movement
ex. spine
What are synovial joints?
allow for more movement
have cartilage along surface to reduce friction and absorb shock
enclosed by articular capsule full of synovial fluid
3 major types
What are the 3 major types of synovial joints?
hinge
- movement in one direction
- ex. elbow
condyloid
- movement in 2 directions
- ex. wrist
ball and socket
- movement in 3 directions
- shoulder
What is the difference between a ligament and a tendon?
ligament connects bone to bone within a joint
tendon connects muscle to bone
What movements can the spine do?
flexion
extension
lateral flexion
rotation
Describe the structure of a skeletal muscle.
long rod shapes called muscle fibers each fiber made of myofibrils each myofibril made of myofilaments - actin or myosin myofilaments make up the sarcomere - basic unit of contraction
What is the sliding filament theory?
when a muscle cell is stimulated to contract, actin and myosin filaments overlap each other to shorten the muscle
What are the 3 types of muscle contraction?
isotonic - concentric
- muscle shortens
isotonic - eccentric
- muscle lengthens
isometric
- no change in muscle length; force is exerted to counteract opposing force
Give a basic summary of the nervous system.
CNS
- brain and spinal cord
- control centre
PNS
- all other nerves
- send signals
What are the 2 types of muscle fibers?
slow twitch
- for endurance work
- most resistant to fatigue
- have the ability to transport oxygen
fast twitch
- for intense, quick activity
- not fatigue resistant
- no ability to transport oxygen
all muscles have a combination of these fibers depending on genetics and muscle type
What are the 3 adaptations to muscular conditioning?
power
strength
endurance
What is muscular power?
explosive aspect of strength
What is muscular strength?
maximum amount of force a muscle can generate
What is muscular endurance?
ability to repeatedly exert force over a period of time
What are some benefits of muscular conditioning?
prevent osteoporosis
reduce loss of muscle mass
maintain healthy body weight
improve posture
What are the major benefits of flexibility training?
reduce stress/tension
assist with posture
reduce risk of injury
improve performance
What is the difference between static and dynamic stretching?
static
- done at the end
- held for at least 20 seconds
- done to increase ROM
dynamic
- done at the start
- warms up the joint
What are the muscles of the rotator cuff and what are their role?
supraspinatus
infraspinatus
teres minor
subscapularis (only anterior one)
rotation and stabilization of shoulder joint
Which was do the oblique muscles run?
external oblique = hands in pockets
internal oblique = opposite
rectus abdominis = up and down with interruptions
transversus abdominis = sideways
What is the PARQ?
physical activity readiness questionnaire
tells you whether you need to seek further medical advice before participating in physical activity
What are the 2 types of musculoskeletal injury?
acute
- from a single force or load causing immediate pain or dysfunction
overuse
- repetitive loading causing gradual onset on pain and dysfunction
What are the 2 types of pain?
mechanical
- damage to musculoskeletal system
systemic pain
- result of disease, infection, or a condition
What is pain?
message from the body indicating a lack of normal functioning or homeostasis disturbance
What are the types of acute injuries?
bone - fracture
ligament - sprain
muscle - strain
tendon - rupture
What is the immediate management of acute injury?
try within 72-hour window
rest
ice (not longer than 20 mins)
compression
elevation
+ professional medical opinion
Why use a microphone?
protect your vocal cords
project so everyone can hear you
be motivating
Who is included in special populations?
children
older adults
pre and post natal women
those with special health conditions
What are some recommendations for pre and post natal women?
don’t start anything new
avoid high-impact
gradual warm-up and cool-down
What are the 4 qualities of a sound program?
safe
effective (goals)
efficient (timely)
enjoyable
What is the contemporary model of fitness-class?
warm-up either cardio (pre-cardio, cardio, cardio-recovery) or muscle (strength, endurance, performance) and then the other relaxation/cool-down/flexibility
What are the primary functions of a warm-up?
movement rehearsal
elevated body temperature
systematic excitation
functional preparedness
What are the phases of cardiorespiratory training?
pre-cardio (2-3)
- 55-65% HRmax
- increase to raise HR
cardio (20-30)
- increase until a peak level
- 65-85%
cardio recovery (3-5) - transition to next activity, gradual decrease in HR
What are the benefits of cool-down?
flexibility training
integration of workout benefits
encourage a relaxation response
What are the elements of choreographed movement?
balance
variation
movement progression
What are the 3 types of balance?
physiological
- intensity
biomechanical
- safety
psychosomatic
- integrity
- mind-body relationship
What is the learning curve for choreographed movement patterns?
mental/somatic stimulus
intellectual processing
kinesthetic understanding
movement mastery
What are the elements of variation?
range of motion (slight, full)
level (long, short)
plane (frontal, sagittal)
direction
rhythm
momentum
symmetry
mode (high-impact, low-impact)
learning curve (pace of movement integration; challenging, accommodating)
Whats the acronym for elements of variation?
Ryan Likes Playing Drums Really Madly So Mom Leaves
ROM, lever, plane, direction, rhythm, momentum, symmetry, mode, learning curve
What is the difference between cueing and coaching?
coaching = facilitation of learning experience (teaching)
cueing = giving instructions to follow movement
- 3 types
What are the 3 types of cues?
visual
auditory
kinesthetic
What characteristics are on the personal leadership self-appraisal chart?
confidence
motivating
attentive
check yes or no and write what you could do to improve
What is the acronym INTRO?
outlines the start of the class
Introduce yourself Name the class to be taught Talk about the class components Reassure newcomers Organize group and equipment
What are the 3 behavioural domains in which learning occurs in?
cognitive (intellectual)
affective (emotonal)
motor (movement)
What are the 3 levels of learning motor skills?
cognitive (poor)
associative (good)
autonomous (very good)
What is the role of creatine?
split ATP to get more energy
How many ATP do glucose and glycogen result in?
glucose = 2 glycogen = 3
What is the by-product of glycolysis?
lactic acid
What makes runners thin?
fatty acid oxidization
What is oxygen deficit?
the volume of oxygen missing in the first few minutes of exercise
What is fascia?
connective tissue that connects everything in the whole body
