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Level 2 PT Course > Exercise, Working out and Gym > Flashcards

Exercise, Working out and Gym Flashcards

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Certified Sommelier Exam (CMS 2) flashcards
1
Q

obesity

A

change center of alignment, increase curve of lumbar spine

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2
Q

muscular system starts to decline after

A

40

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3
Q

BP during exercise

A

systolic BP rises to keep muscles supplied with o2, faster heart beat, stronger contraction

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4
Q

Irwin and Morgan risk stratification

A

low, medium, high

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5
Q

theory of reasoned action

A

intention to perform an action depends on their attitude towards it
-perceived benefits and behaviors

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6
Q

theory of planned behavior

A

if an individual has no control over their circumstances they’re unlikely to adopt and maintain behavior regardless of attitude

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7
Q

health belief model

A

behavior is based upon value of outcome

-person will only act if it’s easy and they can avoid a threat

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8
Q

anareobic threshold

A

intensity point where shift from aerobic to anaerobic production

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9
Q

performance anaerobic zone

A

80-90% of MHR for well trained

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10
Q

performance zone

A

70-80% MHR for improvement aerobic training zone

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11
Q

fitness zone

A

60-70% MHR “fat burning zone”

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12
Q

moderate aerobic zone

A

50% MHR

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13
Q

MHR

A

number of times in 1 minute your heart can contract

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14
Q

blood pooling

A

blood stays in muscles after exercise is over, suddenly exercise suddenly reduces o2 to brain

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15
Q

reversibility principle

A

adaptations will decline if training stops

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16
Q

specificity principle

A

training needs to be specific to activity or desired outcome

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17
Q

progressive principle

A

training should become more intense as body adapts

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18
Q

FITT

A

frequency, intensity, time, type

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19
Q

overload principle

A

to improve, the body must work at a higher level than normal

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20
Q

social cognitive theory

A

confidence in success determines engagement

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21
Q

which test establishes VO2 max

A

rockport walk test

22
Q

vo2 max

A

max rate of o2 consumption measured during incremental exercise- volume of o2

23
Q

cooper run

A

distance on treadmill in 12 minutes, speed increased once at halfway

24
Q

4 ways to measure body fat

A

skinfold callipers
bioelectrical impedance
hydrostolic weighing
dexa scan

25
Q

subcutaneous fat

A

jiggly fat just below skin

26
Q

overweight BMI

A

25-29.9

27
Q

normal body weight

A

18.5-24.9

28
Q

underweight BMI

A

below 18.5

29
Q

how does muscle grow

A

microscopic tears to proteins, repair lays down extra proteins

30
Q

how to improve endurance

A

moderate resistance, high reps

40-60% x 15-25 reps

31
Q

how to increase muscular strength

A

high resistance, low reps

75% 1RM x 1-10 reps

32
Q

exercising muscles fast develops

A

power

33
Q

cardio effect on muscle

A

more mitochondria, more enzym activity, more o2 and fat, muscles can produce energy for longer, less lactic acid produced

34
Q

cardio effect on bones

A

triggered osteoblasts when muscle pulls on bones which strengthens bones

35
Q

cardio effects on fat

A

higher volume of HDL than LDL which will stick less

36
Q

LDL

A

low density lipoproteins

-high proportion of fat compared to protein, sticks to blood vessel walls

37
Q

HDL

A

high denesity lipo proteins- more protein than fat

38
Q

lipo-protein

A

carried in the blood, combo of fat and protein

39
Q

cardio guidelines

A

3-5 days per week for 20-90 minutes

57-94% max HR

40
Q

how is anaerobic threshold achieved

A

increasing body’s ability to metabolize lactic acid

41
Q

distasis recti

A

abdominal seperation

42
Q

guidelines for muscular fitness

A

2-4 sets, 8-12 reps, 2-4 mins rest

43
Q

eccentric training

A

30-40% more on the eccentric over concentric

44
Q

motor fitness

A

ability of brain and nervous system to control movements of body that are necessary to do an action

45
Q

ballistic stretching

A

bouncing movement with a stretch

46
Q

2 types of stretch

A

active and passive

47
Q

static stretching

A

controlled lengthening of the muscle for a period of time

48
Q

3 types of stretching

A

static, balistic, dynamic

49
Q

frontal plane

A

splits the body between anterior and posterior. Sideways movements

50
Q

sagittal plane

A

splits body between right and left- front and back movements

51
Q

transverse plane

A

rotating

52
Q

planes of movement

A

transverse, saggital and frontal

Level 2 PT Course (10 decks)

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