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Active Care Exam One > Exercise Science Principles > Flashcards

Exercise Science Principles Flashcards

1
Q

Which muscles are weakened according to the cross syndrome in the pelvic region?

A

Gluteus maximus and abdominal muscles

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2
Q

Which muscles are weakened according to the cross syndrome in the shoulder region?

A

Deep neck flexors and scapular stabilizers, retractors, and depressors

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3
Q

Which muscles are tightened according to the cross syndrome in the pelvic region?

A

Iliopsoas and erector spinae muscles

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4
Q

Which muscles are uninhibited/overactive according to the cross syndrome in the shoulder region?

A

Upper trapezius, levator scapulae, and pectoral group muscles

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5
Q

What is the primary goal in rehab of muscle dysfunction?

A

Retrain control (NOT incase strength)

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6
Q

What is the term for the point of the exact center around which the body freely rotates and the point where all weight is equal on all sides?

A

Center of gravity (COG)

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7
Q

At approximately what vertebral level is the center of gravity?

A

S2 (slightly higher in men than women)

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8
Q

What is the term for the area of contact between the body and the supporting surface?

A

Base of support

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9
Q

The line of gravity must fall within what measurement?

A

Base of support

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10
Q

What is the imaginary line that runs through the center of gravity called?

A

Line of gravity

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11
Q

In general, how is balance maintained and stability achieved?

A

When COG remains over base of support

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12
Q

When the applied (muscle) force is less than the resistive force, is the ratio or the force moment arm to the resistive force moment arm greater or less than 1.0?

A

Greater

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13
Q

When the applied (muscle) force is greater than the resistive force, is the ratio or the force moment arm to the resistive force moment arm greater or less than 1.0?

A

Less

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14
Q

Which ratio is a mechanical disadvantage: when the ratio of the force moment arm to the resistive force moment arm is greater or less than 1.0?

A

Less than 1.0

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15
Q

How is mechanical advantage calculated in terms of force and resistance?

A

Force divided by resistance (greater than 1.0 = better mechanical advantage)

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16
Q

What term is the ability of a force to cause rotation?

A

Torque

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17
Q

Do we see more torque with a longer or shorter moment arm (lever)?

A

Longer

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18
Q

Which class lever has the fulcrum between the force and resistance arms?

A

1st class

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19
Q

Cervical extension is an example of what kind of lever?

A

1st class

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20
Q

Seesaw, scissors, prying/crowbar are all examples of what kind of lever?

A

1st class

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21
Q

What is the benefit of having the fulcrum nearer to the force?

A

Speed and ROM

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22
Q

What is the benefit of having the fulcrum nearer to the resistance?

A

Increased force

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23
Q

What is the benefit of having the fulcrum in the middle?

A

Balanced movement

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24
Q

Where does the resistance lie with a 2nd class lever?

A

Between the force and the fulcrum

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25
Q

Calf raises are an example of which class lever?

A

2nd

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26
Q

Wheelbarrow, nutcracker, and push ups are examples of which class lever?

A

2nd

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27
Q

What are the benefits of a 2nd class lever?

A

Mechanical advantage, move large resistance with little force (increases force)

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28
Q

What is the disadvantage to a 2nd class lever?

A

Small range of motion

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29
Q

Which class lever has the force between the resistance and the fulcrum?

A

3rd class

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30
Q

Elbow flexion is an example of which class lever?

A

3rd class

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31
Q

Tricep extension is an example of which class lever?

A

2nd class

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32
Q

Tongs, shoveling, baseball swing, and a catapult are all examples of which class lever?

A

3rd class

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33
Q

What is the most common lever in the body?

A

3rd class

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34
Q

What are the advantages of a 3rd class lever?

A

Increases speed and ROM

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35
Q

Is there more movement proximally or distally to the force with a 3rd class lever?

A

Distally

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36
Q

What is the term for the structure that surrounds each individual muscle fiber?

A

ENDOmysium

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37
Q

What is the term for the structure that surrounds each group of muscle fibers, also known as a fasciculus?

A

PERImysium

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38
Q

What is the term for the structure that surrounds the entire muscle?

A

EPImysium

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39
Q

Are large or small motor units used for precise movements, such as eye movements?

A

Small motor units

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40
Q

Are large or small motor units used for power producing movements like that of the leg?

A

Large motor units

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41
Q

Does a mechanical or electrochemical muscle contraction occur faster?

A

Electrochemical

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42
Q

Which type of muscle contraction produces no motion?

A

Isometric (high force)

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43
Q

Which type of muscle contraction is divided into two types: concentric and eccentric?

A

Isotonic

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44
Q

Which type of muscle contraction maintains a constant velocity?

A

Isokinetic

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45
Q

Which type of isotonic muscle contraction involves muscle lengthening? Muscle shortening?

A 
Lengthening = eccentric
Shortening = concentric
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46
Q

Which type of muscle contraction produces the most force?

A

Eccentric contraction

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47
Q

Does lengthening the muscle increase or decrease the force?

A

Increase

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48
Q

Would a slower or faster concentric contraction produce more force?

A

Slower

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49
Q

Would a slower or faster eccentric contraction produce more force?

A

Faster

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50
Q

Which muscle fibers are also known as fast oxidative fibers?

A

Type II fast twitch (specifically type IIa)

51
Q

Which muscle fibers are anaerobic?

A

Type II

52
Q

Which specific Type II muscle fiber is slightly more aerobic than the other?

A

Type IIa

53
Q

Which are more difficult to recruit: Type IIa or Type IIb fibers?

A

Type IIb

54
Q

What is another name for Type IIb fibers?

A

Fast glycolytic

55
Q

Do fast or slow twitch muscle fibers have a larger motor nerve?

A

Type II fast twitch

56
Q

What is another name for Type I muscle fibers?

A

Slow oxidative

57
Q

Which are smaller: Type I or Type II muscle fibers?

A

Type I

58
Q

Which have a quicker contraction: Type I or Type II muscle fibers?

A

Type II

59
Q

Which fatigue faster: Type I or Type II muscle fibers?

A

Type II

60
Q

Which muscle fibers are the slow twitch fibers?

A

Type I

61
Q

What is the relationship between volume and intensity of work outs?

A

Inversely related

62
Q

In terms of working out, what is intensity?

A

Percent of repetition maximum

63
Q

In terms of working out, what is volume?

A

Total amount of weight lifted in a session

64
Q

What is the SAID principle?

A

Specific Adaptation to Imposed Demands (the body will adapt to demands)

65
Q

What is the concept of progressive overload?

A

Continual gains require ever increasing loads

66
Q

What concept explains how to safely use progressive overload and SAID principles?

A

FITT Principle

67
Q

What 4 things make up the FITT Principle?

A

Frequency, intensity, time, and type

68
Q

Which muscle fibers are associated with muscle endurance?

A

Type I

69
Q

Initial gains are predominately due to what?

A

Neural factors (coordination of motor units and synergistic muscles)

70
Q

What is the time period of initial gains?

A

First 6 weeks

71
Q

Power is a function of what 2 concepts?

A

Strength and speed

72
Q

What do the muscle spindles do?

A

Detect stretch and produce contraction

73
Q

What do the Golgi tendon organs do?

A

Detect tension and cause relaxation

74
Q

Which is response for the decreased risk of tear: muscle spindles or GTOs?

A

GTO activation

75
Q

Is GTO inhibition seen in the agonist or antagonist?

A

Agonist

76
Q

Is GTO activation seen in the agonist or antagonist?

A

Antagonist

77
Q

In what time frame are neural adaptations in muscle seen?

A

3-6 weeks

78
Q

In what time frame are metabolic adaptations in muscle seen?

A

4-8 weeks

79
Q

In what time frame are size adaptations in muscle seen?

A

6-8 weeks minimum

80
Q

What type of exercise recruits one or more large muscle areas and also involves two or more primary joints?

A

Core

81
Q

Bench press and squats are examples of what type of exercise: core or assistance?

A

Core

82
Q

Which exercise type recruits smaller muscle areas and involve only 1 primary joint?

A

Assistance

83
Q

Which is more important to improving sport performance: core or assistance exercises?

A

Core

84
Q

Hammer curls and standing calf raises are examples of what type of exercise: core or assistance?

A

Assistance

85
Q

What type of exercise emphasizing loading the spine directly or indirectly?

A

Structural

86
Q

What type of exercise involves structural exercises being performed very quickly or explosively?

A

Power exercises

87
Q

What is the idea exercise order for resistance training?

A

1 power exercises 2 non-power structural/core exercises 3 assistance

88
Q

Which should be done first when alternating: upper or lower body exercise?

A

Upper body

89
Q

What is the name of the type of training where there are minimal resting periods and is nearly continuous in hopes of slightly improving cardiorespiratory endurance?

A

Circuit training

90
Q

Which should be done first: push or pull exercise?

A

Push (followed by a pull)

91
Q

Why should a push exercise be performed before a pull?

A

Improving recovery time and decreasing overall training time

92
Q

What is a superset?

A

Involves 2 exercises that stress 2 opposing muscles

93
Q

What is a compound set?

A

Involves 2 different exercises that stress the same muscle group

94
Q

What is the “formula” for power?

A

Power = Work/Time

95
Q

How is power attained?

A

Performing heavy resistance repetitions at high speed

96
Q

Which must be established first: control or power?

A

Control

97
Q

What fiber conversion do we see with adapting endurance levels?

A

Type IIb conversation to Type IIa

98
Q

High levels of endurance can compromise what other part of training?

A

Strength

99
Q

What are the 3 plyometric phases?

A

Eccentric, amortization, concentric

100
Q

What is the eccentric plyometric phase for?

A

Prepares the muscle (lengthening)

101
Q

What is the amortization plyometric phase for?

A

Transitions the muscle (conversion)

102
Q

What is the concentric plyometric phase for?

A

Power (contraction)

103
Q

Is it better to have a shorter or longer amortization plyometric phase?

A

Shorter

104
Q

What is the phase called between the eccentric and concentric phases of plyometrics?

A

Amortization

105
Q

What is the term for an entire training period (i.e. one year)?

A

Macrocycle

106
Q

What is the term for a training cycle lasting many weeks to months?

A

Mesocycle

107
Q

What is the term for a training cycle lasting just 1 week?

A

Microcycle

108
Q

How long is a typical active resting period?

A

1-4 weeks

109
Q

What period follows the active rest period?

A

Preparatory period

110
Q

What is the major emphasis of the preparatory period?

A

Conditioning

111
Q

What are the divisions of the preparatory period?

A

Hypertrophy phase, strength phase, power phase

112
Q

Which phase of the preparatory period involves equal volume and intensity?

A

Strength phase

113
Q

Which phase of the preparatory period involves low volume and high intensity?

A

Power phase

114
Q

Which phase of the preparatory period involves the largest volume and lowest intensity?

A

Hypertrophy phase

115
Q

What period follows the preparatory period?

A

Competition period

116
Q

What type of volume and intensity levels are seen in the competition period?

A

Very high intensity, low volume

117
Q

What is the goal of the competition period?

A

Reach the highest level of fitness and performance for competition

118
Q

What is the order of the mesocycle periods?

A

Active resting period, preparatory period, competition period

119
Q

What are other markers of overtraining besides alteration in performance?

A

Loss of appetite, sleep disturbance, increase BP, resting heart rate, and/or BMR

120
Q

Is detraining the same as immobilization?

A

NO (just is cessation of regular physical training)

121
Q

How long of a time of inactivity does it take to decrease muscular endurance?

A

Only 2 weeks (also decreases oxidative enzyme activities, muscle glycogen storage, and blood supply)

122
Q

Which is quickly lost during a period of inactivity: speed, agility, or flexibility?

A

Flexibility (losses in speed and agility are small)

123
Q

Detraining has a significant effect on what form of endurance?

A

Cardiovascular (in comparison to muscle strength, power, and endurance)

Active Care Exam One (3 decks)

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