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Strength And Conditioning > EXAM PREP > Flashcards

EXAM PREP Flashcards

1
Q

4 benefits of strength training

A

Increased endurance
Enhanced bone density
Increased muscular strength
Improved flexibility

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2
Q

Rep range to work for BIGGER muscles

A

4-6

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3
Q

Rep range to work for STRONGER muscles

A

8-12

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4
Q

Rep range to work for muscular ENDURANCE

A

12-20

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5
Q

3 ways you can progress in your workouts

A

Increase resistance
Increase # of reps
Decrease rest time

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6
Q

List/explain 2 alternative training methods

A

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

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7
Q

4 functions of muscle

A

Motion
Stabilization
Heat Production
Regulation/transportation

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8
Q

Voluntary control of muscles

A

Muscles under your control

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9
Q

Involuntarily control of muscles

A

Muscles contract automatically w/o effort

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10
Q

3 main types of muscles tissue

A

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

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11
Q

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

A

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

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12
Q

Isometric contraction and ex.

A

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

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13
Q

Isotonic contraction and ex.

A

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

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14
Q

2 types of muscle soreness

A

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

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15
Q

3 forms of steroids

A

Pills
Gels/Cream
Injections

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16
Q

2 PHYSICAL health risks with steroid use

A

Infertility
Severe Acne

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17
Q

2 PSYCHOLOGICAL health risks from steroid use

A

Rage
Delusions

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18
Q

3 factors that affect flexibility

A

Inactivity
Muscle tightness
Poor posture

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19
Q

3 benefits of stretching

A

Reduced injury risk
Improved circulation
Reduced low back pain

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20
Q

3 benefits of stretching

A

Reduced injury risk
Improved circulation
Reduced low back pain

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21
Q

Difference between static and dynamic stretching

A

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

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22
Q

2 types of skeletons and responsibilities of each

A

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

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23
Q

Anatomical position

A

Upright standing position with palms facing forward

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24
Q

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

A

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

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25
Q

3 classifications of joints and ex of where found in body

A

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

26
Q

Superior

A

Closer to head than feet

27
Q

Inferior

A

Closer to feet than head

28
Q

Anterior

A

In front of

29
Q

Posterior

A

Behind

30
Q

Medial

A

Closer to middle of body

31
Q

Lateral

A

Closer to outside of body

32
Q

Flexion

A

Movement that decreases angle at a joint

33
Q

Extension

A

Movement that increases angle at a joint

34
Q

Hyperextension

A

Extension of joint beyond anatomical position

35
Q

Abduction

A

Movement up/away from midline of body

36
Q

Adduction

A

Movement down/towards midline of body

37
Q

Rotation

A

Movement of bone around its axis

38
Q

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

A

Frequency
Intensity
Time
Type

39
Q

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

A

Specific adaptation to Imposed Demand

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

40
Q

What is Progressive overload

A

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

41
Q

What is the “ceiling affect”?

A

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

42
Q

The 3 basic needs for food

A

Energy
Tissue growth/repair
Regulation/maintenance of cellular functions

43
Q

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

A

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

44
Q

What can creatine help with?

A

Giving short bursts of intense exercise fuel and increasing muscle mass

45
Q

What can creatine help with?

A

Giving short bursts of intense exercise fuel and increasing muscle mass

46
Q

Difference between aerobic/anaerobic metabolism

A

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

47
Q

What does caffeine do to the brain?

A

Tricks brain into thinking it’s not tired

48
Q

2 dangers of ingesting too much caffeine

A

Strokes
Vomiting
Seizures
Tremors
High blood pressure

49
Q

2 dangers of ingesting too much caffeine

A

Strokes
Vomiting
Seizures
Tremors
High blood pressure

50
Q

What is the danger in mixing energy drinks and alcohol?

A

Risk of drug interactions = when 2 or more drugs combine to create unpredictable results

Creates false sense of sobriety

51
Q

Healthy alternative to caffeine

A

Carbs
Sleep
Exercise
Water

52
Q

Why is nicotine addictive?

A

Changes brain chemistry leaving the brain wanting more

53
Q

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

A

Attention
Learning
Mood
Impulse

54
Q

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

A

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

55
Q

What’s does E.V.A.L.I stand for?

A

E-cig and Vape related Lung Injury

56
Q

EVALI is usually caused by what ingredient?

A

Vitamin E acetate

57
Q

Secondhand aerosol

A

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

58
Q

Thirdhand aerosol

A

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

59
Q

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

A

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

60
Q

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

A

Men 35% body fat
Women 45% body fat

61
Q

What is the best way to manage body composition?

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

Strength And Conditioning (1 decks)

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