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Fitness Theory > Exam Questions > Flashcards

Exam Questions Flashcards

1
Q

Muscular Strength Training

A

Athletes use to improve performance
3-5/wk
80% intensity
Low reps/high sets (6 reps / 2-6 sets)
2-5min rest per set / 72-96hrs btw w/o

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2
Q

SAID

A

Specific Adaptation of Imposed Demand

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3
Q

RICE

A

Rest. Immobilize. Cold & Elvevate

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4
Q

Causes of Lower Back Pain

A

-Poor Posture
-Lack of trunk flexibility
-Muscular imbalances between abs, spine, hip flexors and hamstrings
-Extreme ballistic movements
-Loss of water/ elasticity between vertebral discs or lack of inactivity
-Birth abnormalities

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5
Q

PRICE

A

Protect. Rest. Ice.Compress.Elevate

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6
Q

Canada Food Guide

A

-Recommends water as first choice for beverage
-No longer recommends dairy

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7
Q

Overfat

A

When % of fat to lean body mass is over 17% M & 25% W

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8
Q

Optimal Lean Body Mass

A

3-6%M & 8-12%W
all body parts - fat

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9
Q

Acute Response to Physical Activty

A

-Increase SV & Heart Rate
-Increase in systolic blood pressure (no change in diastolic)
-Increase in sympathetic nerve system (fire up)
-Increase in respiration rate and tidal volume
-Increase in release of glucose fatty acids in blood
-Increase in vasodilation

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10
Q

Chronic Adaptations to Cardiovascular system (3-6M)

A

-Perform at greater intensities aerobically
-Increase in SV / ventricles get stronger
-Improved recovery heart rate
-Decrease in resting heart rate
-Blood pressure decreases and stabilizes hypertension
-Increase in capillary density in muscles (greater max VO2)
-Increase in mitochondria in muscles for greater max VO2

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11
Q

Benefits of Aerobic Conditioning

A

-Reduced risk of cardiovascular disease
-Helps reduce/control high blood pressure (hypertension)
-Reduced blood cholesterol
-Reduces resting heart rate
-Improves cardiovascular stamina/fitness

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12
Q

Cardiovascular target training zones

A

3-6 /week
12-60 mins
60-90% Max Heart Rate (MHR)
50-85% Heart Rate Reserve (HRR)

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13
Q

Pulmonary Circulation

A

Right side of heart, receives deoxygenated blood and sends to lungs to be oxygenated

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14
Q

Pulmonary Arteries

A

Takes blood to lungs

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15
Q

Pulmonary Veins

A

Bring blood back to heart

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16
Q

Systemic Circulation

A

Left side of heart, transports oxygenated blood to tissues and returns deoxygenated blood to heart

17
Q

Arterties

A

Carry blood AWAY from heart and carry deoxygenated blood to lungs and oxygenated blood to rest of body

18
Q

Factors affecting aging joints

A

-Decrease in production of synovial fluid
-thinning of articular cartilage
-loss of ligament length & ROM

19
Q

Health Components of Fitness

A

Cardio fitness
Muscle strength
Muscle endurance
Flexibility
Body composition

20
Q

Primary influences for not exercising

A

Lack of commitment (failure/hard)
Lack of competence (knowledge)

21
Q

Muscular Endurance Training

A

Tone/firm & compete or re-starting
2-3/wk
70% intensity
High reps/low sets (15 reps / 1-3 sets)
30secs rest per set /48hrs btw w/o

22
Q

Down phase of a squat what is happening to the hip flexors?

A

the hip flexors are passively shortening

23
Q

Down phase of a push up what is happening?

A

the triceps, pectoralis major and anterior deltoid are contracting eccentrically

24
Q

What type of stretching would you perform should you want long-term elongation of your muscle?

A

Static Passive

25
Q

The respiratory process that exchanges oxygen and carbon dioxide between the blood and the muscle cell is called:

A

Internal respiration

26
Q

The physiological dimension most often used to assess cardiovascular fitness is:

A

MaxVO2

27
Q

Which of the following is the body’s preferred energy source?

A

Carbohydrates

28
Q

All proteins will digest into

A

Amino Acids

29
Q

What muscles make up the hip flexors

A

Iliopsoas / Rectus femoris, sartorius, tensor fasciae late

30
Q

What muscles make up the hip extensors

A

Glut max/ hamstrings

31
Q

Abductor muscles

A

Glut med/min

32
Q

Muscles used in side lying leg raise

A

Abductors (glut med/min) & tensor fasciae latae

33
Q

Up phase of push up

A

Pectorals are concentrically contracting

34
Q

Down phase of lat pull down

A

Lat dorsi is eccentricaly contracting

35
Q

Down phase of push up/ rhomboids

A

Passively shortening

36
Q

Up phase of leg extension

A

Hamstrings are passively lengthening

37
Q

Up phase of arm curl

A

biceps are contracting concentrically

38
Q

Down phase of arm curl

A

triceps are contracting eccentrically

39
Q
A

Fitness Theory (15 decks)

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