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Fitness Theory > Extra cards from FT with Aaron > Flashcards

Extra cards from FT with Aaron Flashcards

1
Q

Which two diseases cannot be cured by physical activity?

A

rheumatoid arthritis

liver disorders

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2
Q

What are the 5 primary functions of the skeletal system?

A
  1. support
  2. leverage
  3. protection
  4. storage
  5. blood cell production
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3
Q

What is the name of the membrane covering outer surface of bones?

A

periostium

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4
Q

Name the bone categories

A 
long bone
flat bone
short bone
irregular bone
sesamoid bone
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5
Q

What is osteoporosis?

A

when bones lose mass and become frail and brittle

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6
Q

What are the 4 most important degenerative conditions of joints that you need to know?

A

sprain: a stretched or torn ligament
strain: a stretched or torn tendon or muscle
osteoarthritis: a degenerative condition affecting elderly and athletes who have used/abused their joints
rheumatoid arthritis: a chronic inflammatory condition that initially affects the synovial membrane of joints/joint structures

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7
Q

How can we slow the effects of aging on bone density?

A

exercise, hormone regulation, good nutrition

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8
Q

What is the:

mandible
atlas
axis

A

mandible: jaw
atlas: first bone, holds up the skull
axis: gives the head rotation

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9
Q

List the 5 vertebral columns

A

cervical-7 (neck)
thoracic-12 (attachment site for ribs and muscles)
lumbar-5 (bears most of weight, transfers stress to legs)
sacrum (muscle-attachment, pelvic cavity wall)
coccyx (muscle-attachment, tailbone)

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10
Q

What are the possible movements of the cervical region?

A

flexion, extension, lateral flexion, slight rotation

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11
Q

What bones make up the shoulder girdle?

A

clavicle

scapula (shoulder blade)

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12
Q

What is special about the symphysis pubis

A

this is where two bones come together

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13
Q

What is another name for the heel bone?

A

calcaneous

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14
Q

What are the primary functions of the ACL, PCL, MCL, LCL?

A

ACL: restrains excessive forward movement of the lower leg bone (tibia) in relation to the thigh bone
PCL: prevents posterior translation of the tibia on the femur
MCL: stabilizes the knee in lateral movements such as side shuffling
LCL: stabilizes the knee in lateral movements such as side shuffling

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15
Q

Name the 3 types of connective tissue

A

ligaments: attach bone to bone
tendons: attach muscle to muscle
cartilage: covers ends of bone

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16
Q

What are the 4 most important directional terms to know (anatomical terminology)?

A

deep
superficial

superior
inferior

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17
Q

What is a trunk curl?

A

a crunch or a sit-up

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18
Q

What muscle is responsible for lowering the body slowly during hip flexion?

A

hamstrings and glutes

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19
Q

What is the agonist, antagonist, and stabilizer?

A

agonist: primary muscle for movement. Concentric or eccentric actions
antagonist: opposite of the agonist. Passive (along for the ride)
stabilizer: stabilizes or anchors a body part

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20
Q

What are the functions of the muscles?

A

posture
protection
movement

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21
Q

What are the two types of muscle contractions?

A

isotonic muscle action

isometric muscle action

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22
Q

Define concentric and eccentric

A 
concentric = muscle shortens while under tension
eccentric = muscle lengthens while under tension
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23
Q

Define the three muscle fibre types

A 
fast glycolitic (FG): 10 - 20 seconds e.g. sprinter
fast oxidative glycolytic (FOG): 1-3 min e.g. hockey
slow oxidative (SO): 10-12 mins or longer e.g. marathon runner
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24
Q

List the muscles of respiration

A 
intercostals (external/internal)
diaphragm
abdominals (internal/external obliques, rectus abdominis, transversus abdominis)
25
Q

List the muscles of the abdominal region

A

rectus abdominis, obliques, transverse abdominis

26
Q

What are the muscles of the elbow and forearm?

A

triceps, biceps, brachialis, brachioradialis

27
Q

What is special about the rectus femoris?

A

it crosses two joints

28
Q

What muscles are included in the quadriceps group?

A

rectus femoris
vastus medialis
vastus intermedius
vastus lateralis

29
Q

What are some exercise examples for the deltoids?

A

anterior deltoid raise
lateral dumbbell raises
shoulder press

30
Q

What are some exercise examples for the pectoralis major?

A

push-ups, bench press, chest fly

31
Q

What is an exercise example for the transversus abdominis?

A

belly button to spine

32
Q

What is an exercise example for the rectus abdominis?

A

crunches/sit-ups

33
Q

What is an exercise example for the external and internal obliques?

A

oblique crunches

34
Q

What are some exercise examples for the illiopsoas?

A

hanging crunches, knee drives

35
Q

What are some exercise examples for the quads?

A

leg extensions, lunges, squats

36
Q

What are some exercise examples for the adductors?

A

adduction machine, squats

37
Q

What are some exercise examples for the latissimus dorsi and trapezius

A

lat pulldowns, pullups/chin-ups, bent-over rows, reverse fly

38
Q

What is an exercise example for the rhomboids?

A

cable rows

39
Q

What are some exercise examples for the gluteus medius? The gluteus minimus?

A

gluteus medius: clamshells/side lying leg raises, abduction on machine, single leg exercises

gluteus minimus: walking/jogging, single leg exercises

40
Q

What is an exercise example for the soleus?

A

seated calf raises

41
Q

What is the percentage daily intake for each of the major nutrients?

A

protein: 15%
carbohydrate: 55%
fat: 30%
minerals: RNI
vitamins: RNI
water: varies with body size and activity level

42
Q

What is non-essential fat?

A

stored fat from excess calorie intake

43
Q

What is a positive energy balance? A negative energy balance?

A 
positive = gain fat (energy intake greater than expenditure)
negative = lose fat (energy intake less than expenditure)
44
Q

One pound of fat = ? cal?

A

3,500

45
Q

What are the 3 methods of ATP production?

A 
anaerobic alactic (high intensity lasting 10-20 seconds)
anaerobic lactic (exercise lasting 3-4 mins)
aerobic (long lasting exercise 10+ min)
46
Q

What are the two processes to produce ATP aerobically?

A

fatty acid oxidation

aerobic glycolysis

47
Q

What is the difference between aerobic power and muscular endurance?

A

aerobic power is the efficiency of the heart, lungs and circulatory system, whereas muscular endurance is the amount of weight that can be lifted during 2 or more reps

48
Q

How much energy (ATP) is produced by a glucose molecule? A fat molecule?

A

glucose molecule: 36-40 ATP

fat molecule: 100 ATP

49
Q

Explain the difference between the myotatic stretch reflex and the inverse myotatic stretch reflex

A

myotatic stretch reflex is the first reflex. Muscle spindles activate, sense velocity of a stretch. During the inverse myotatic stretch reflex, GTOs sense tension, muscle relaxes

50
Q

According to the F. I. T. T. Principle, give the frequency, intensity, time, and type for the following:

muscle strength
muscle hypertrophy
muscular endurance
cardiovascular
flexibility
A

muscle strength: 2-3x/week, 85-100%, 1-4 reps, resistance
muscle hypertrophy: 2-3x/week, 70-85%, 6-12 reps, resistance
muscular endurance: 3x/week, 60-70%, 13+ reps, resistance
cardiovascular: 3-6x/week, 60-90%, 20+ min, jogging, cycling, swimming (any large muscle group activity)
flexibility: 2-7x/week, RPE 3-7, hold for 15-90 sec, static, dynamic, active, PNF

51
Q

What is the most common contributor to muscle imbalance?

A

improper posture

52
Q

What muscles are used in a push-up?

A

pectoralis major
anterior deltoid
triceps

53
Q

What muscles are used in a hamstring curl?

A

hamstrings

gastrocnemius

54
Q

What muscles are used in a squat?

A 
gluteus maximus
adductors
quads
gastrocnemius
soleus
55
Q

What muscles are used in a seated row?

A 
posterior deltoid
rhomboids
trapezius
lats
biceps
56
Q

What muscles are used in a dumbbell shoulder press?

A

anterior deltoid
medial deltoid
triceps

57
Q

What muscles are used in a lunge?

A 
gluteus maximus
quads
adductor magnus
adductor brevis
gastrocnemius
soleus
58
Q

Explain the directional movements of the SITS muscles

A

supraspinatus: abducts first 15 degrees
infraspinatus: external rotation
teres minor: external rotation
subscapularis: internal rotation

Fitness Theory (9 decks)

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