EXAM PREP

Question 1

4 benefits of strength training

Answer 1

Increased endurance
Enhanced bone density
Increased muscular strength
Improved flexibility

Question 2

Rep range to work for BIGGER muscles

Answer 2

4-6

Question 3

Rep range to work for STRONGER muscles

Answer 3

8-12

Question 4

Rep range to work for muscular ENDURANCE

Answer 4

12-20

Question 5

3 ways you can progress in your workouts

Answer 5

Increase resistance
Increase # of reps
Decrease rest time

Question 6

List/explain 2 alternative training methods

Answer 6

Drop sets: working from heavy-light weight with no rest in between sets
Isometric movements: static movements (plate hold)

Question 7

4 functions of muscle

Answer 7

Motion
Stabilization
Heat Production
Regulation/transportation

Question 8

Voluntary control of muscles

Answer 8

Muscles under your control

Question 9

Involuntarily control of muscles

Answer 9

Muscles contract automatically w/o effort

Question 10

3 main types of muscles tissue

Answer 10

Cardiac muscle (heart)
Skeletal muscles (biceps, traps, quads etc.)
Smooth muscle (kidney, liver, intestines etc.)

Question 11

The 2 types of twitch muscle fibres and name activity using each

Answer 11

Fast twitch: react instantly when triggered (sprinters)
Slow twitch: endurance cells that react/use energy slowly to work longer periods (endurance running)

Question 12

Isometric contraction and ex.

Answer 12

Muscle generates force while joint angle stays the same
Ex. Plank, wall sit

Question 13

Isotonic contraction and ex.

Answer 13

Force generated causes movement at joint
Ex. Bench press, squat

Question 14

2 types of muscle soreness

Answer 14

Acute soreness: felt during/immediately after exercise
Delayed onset soreness: felt 24-48 hours after the workout

Question 15

3 forms of steroids

Answer 15

Pills
Gels/Cream
Injections

Question 16

2 PHYSICAL health risks with steroid use

Answer 16

Infertility
Severe Acne

Question 17

2 PSYCHOLOGICAL health risks from steroid use

Answer 17

Rage
Delusions

Question 18

3 factors that affect flexibility

Answer 18

Inactivity
Muscle tightness
Poor posture

Question 19

3 benefits of stretching

Answer 19

Reduced injury risk
Improved circulation
Reduced low back pain

Question 20

3 benefits of stretching

Answer 20

Reduced injury risk
Improved circulation
Reduced low back pain

Question 21

Difference between static and dynamic stretching

Answer 21

Static: not moving (hamstring stretch)
Dynamic: moving (high knees)

Question 22

2 types of skeletons and responsibilities of each

Answer 22

Axial: primary support structure of the body (80 bones)
Appendicular: bones of the appendages (limbs) allows for body movement

Question 23

Anatomical position

Answer 23

Upright standing position with palms facing forward

Question 24

3 planes of the human body and how they divide the body

Answer 24

Median plane: into left/right
Frontal plane: into front/back
Transverse plane: into upper/lower

Question 25

3 classifications of joints and ex of where found in body

Answer 25

Fibrous: little/no movement (sutures of the skull) Cartilaginous: bones connected with cartilage (between vertebrae) Synovial: most movement (wrist, ankle,knee)

Question 26

Superior

Answer 26

Closer to head than feet

Question 27

Inferior

Answer 27

Closer to feet than head

Question 28

Anterior

Answer 28

In front of

Question 29

Posterior

Answer 29

Behind

Question 30

Medial

Answer 30

Closer to middle of body

Question 31

Lateral

Answer 31

Closer to outside of body

Question 32

Flexion

Answer 32

Movement that decreases angle at a joint

Question 33

Extension

Answer 33

Movement that increases angle at a joint

Question 34

Hyperextension

Answer 34

Extension of joint beyond anatomical position

Question 35

Abduction

Answer 35

Movement up/away from midline of body

Question 36

Adduction

Answer 36

Movement down/towards midline of body

Question 37

Rotation

Answer 37

Movement of bone around its axis

Question 38

What does F.I.T.T stand for?

Answer 38

Frequency Intensity Time Type

Question 39

What does S.A.I.D stand for and explain

Answer 39

Specific adaptation to Imposed Demand Body will react/respond to specific type of stress put on it, improvements gained are specific to the activity

Question 40

What is Progressive overload

Answer 40

Because body gets used to a certain stimuli over time, you need to progressively increase intensity of training to see progress and trigger muscles

Question 41

What is the “ceiling affect”?

Answer 41

You’ve recahed your genetic limit as to how much your body can improve in something naturally

Question 42

The 3 basic needs for food

Answer 42

Energy Tissue growth/repair Regulation/maintenance of cellular functions

Question 43

6 main nutrients w/ explanations of what they do for body and ex.

Answer 43

Carbohydrates- primary fuel for exercise/bodily functions (cereal, grains) Protein- used for body growth, tissue repair, blood clotting (eggs, fish) Fats- insulate the body, protect internal organs, and make up cell membranes (flaxseed, avocados, olive oil) Vitamins- vision, reproduction, lactation, maintenance of skin, formation of RBCs (vitamin C and K) Minerals- form structures in the body and regulate body processes (iron and calcium) Water- most important next to O2, regulates temp, removes waste, and maintains Ph balance

Question 44

What can creatine help with?

Answer 44

Giving short bursts of intense exercise fuel and increasing muscle mass

Question 45

What can creatine help with?

Answer 45

Giving short bursts of intense exercise fuel and increasing muscle mass

Question 46

Difference between aerobic/anaerobic metabolism

Answer 46

Aerobic metabolism: production of ATP in the presence of oxygen Anaerobic metabolism: production of ATP without oxygen

Question 47

What does caffeine do to the brain?

Answer 47

Tricks brain into thinking it’s not tired

Question 48

2 dangers of ingesting too much caffeine

Answer 48

Strokes Vomiting Seizures Tremors High blood pressure

Question 49

2 dangers of ingesting too much caffeine

Answer 49

Strokes Vomiting Seizures Tremors High blood pressure

Question 50

What is the danger in mixing energy drinks and alcohol?

Answer 50

Risk of drug interactions = when 2 or more drugs combine to create unpredictable results Creates false sense of sobriety

Question 51

Healthy alternative to caffeine

Answer 51

Carbs Sleep Exercise Water

Question 52

Why is nicotine addictive?

Answer 52

Changes brain chemistry leaving the brain wanting more

Question 53

In youth, nicotine harms parts of the brain that control what 4 things?

Answer 53

Attention Learning Mood Impulse

Question 54

2 negative effects of nicotine on body (not from brain)

Answer 54

Trouble breathing/lung damage Increased acid reflux Can impact reproductive organs

Question 55

What’s does E.V.A.L.I stand for?

Answer 55

E-cig and Vape related Lung Injury

Question 56

EVALI is usually caused by what ingredient?

Answer 56

Vitamin E acetate

Question 57

Secondhand aerosol

Answer 57

Standing within 6ft of someone vaping and ingesting all chemicals in the aerosol

Question 58

Thirdhand aerosol

Answer 58

Nicotine/chemicals remaining on surfaces and dust after aerosol is gone

Question 59

What % body fat should men/women strive for to be healthy?

Answer 59

Less than 20% for men Less than 30% for women

Question 60

Men/women are considered obese at what % body fat?

Answer 60

Men 35% body fat Women 45% body fat

Question 61

What is the best way to manage body composition?

Answer 61

- Eat well-balanced diet - Gradually increase workout intensity over time