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ACSM > Facts > Flashcards

Facts Flashcards

1
Q

FITTE

A

Frequency, Intensity, Time or Duration, Type or Mode, Enjoyment

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2
Q

Frequency

A

the number of sessions per day and week, how often you are exercising

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3
Q

Intensity

A

how challenging the exercise is, or the amount of effort/work invested in a particular exercise

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4
Q

Time or Duration

A

the length of the exercise session, varies based on intensity and type

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5
Q

Type or Mode

A

how are you exercising, what exercises will be performed?

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6
Q

Enjoyment

A

the principle that it needs to be made fun in order to be a success

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7
Q

A,D,E,K

A

Fat soluble

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8
Q

Dynamic exercise

A

keep joints and muscles moving. Examples are swimming, walking, cross country skiing, bicycling, weight training and house cleaning. Blood circulation, strength and endurance are improved by these continuous movements.

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9
Q

Static exercise

A

also known as isometrics, exerts muscles at high intensities without movement of the joints. Pushing on a heavy couch that does not move is an example of static exercise.

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10
Q

SMART

A

Specific, measurable, attainable, realistic, timely

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11
Q

Sinoatrial node

A

pacemaker of the heart

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12
Q

Erector Spinae

A

trunk flexion

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13
Q

lliosoas

A

flex hip joint

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14
Q

hip extension

A

hamstring

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15
Q

cool down

A

40-60% of VO2R

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16
Q

Pre-contemplation

A

not ready to exercises, not interested

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17
Q

contemplation

A

thinking about making a behavior change

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18
Q

preparation

A

doing something related to exercise, but meeting guidlines

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19
Q

Action

A

meeting set criteria< 6 months (most susceptible to drop out)

20
Q

Maintenance

A

meeting criteria > or = 6 months

21
Q

Visual, auditory, kinesthetic

A

seeing/hearing/doing

22
Q

Resting Heart Rate (HR resting)

A

beats per minute, first thing in morning, at rest averaged over 3 days

23
Q

Maximal Heart Rate (HR max)

A

all out effort 220-age

24
Q

Heart Rate Reserve (HRR)

A

Difference between maximum and resting heart rates

25
Q

Training Heart Rate (THR)

A

Reflects training intensity range bpm for safety and effectiveness

26
Q

Oxygen Uptake Reserve (VO2R)

A

Difference between maximium and resting oxygen uptake

27
Q

Karvonen Method/ HR Reserve Method
HRmax-HRrest=HRR
(HRR x Training %) + HRrest =THR Training heart rate

A

Uses % HRR -40-85% HRR rather than percentage of estimated Maximum Heart Rate 64-94% HRmaz

28
Q

Spinal curves

A

7 cervical, 12 thoractic, 5 lumbar and sacral-pelvic

29
Q

Obliques

A

spinal rotation & Lateral flexion

30
Q

Gastrocnemius/ Tibialis anterior

A

plantar flexion/ dorsiflexion

31
Q

Quadriceps/ Hamstrings

A

Knee extension/ knee flexion

32
Q

Gluteus maximus/ liopsoas

A

Hip extension/ hip flexion

33
Q

biceps brachii/ triceps brachii

A

elbow flexion/ extension

34
Q

Erector spinae/ abdominals

A

spinal extension/ flexion

35
Q

Rotator cuff muscles (SITS)

A

shoulder Abd/ external rotation/internal rotation

36
Q

Latissimus dorsi/ medial deltoid

A

shoulder adduction/ abduction

37
Q

pectoralis major/ posterior deltoid

A

shoulder horizontal add/ abd

38
Q

Mid Trapezius/ pectoralis Major

A

scapular retraction(Add)/ Protraction(abd)

39
Q

Agonist

A

Prime movers

40
Q

Antagonist

A

opposing muscle

41
Q

Synergists

A

involved in stabilizing, fixating or assisting at a joint

42
Q

1 MET= VO2(mlkg _1min_1) / 3.5

A

Metabolic Equivqlqnt Units (mETs)

43
Q

1g of carbs

44
Q

1g of protein

45
Q

1 g fat

46
Q

1 g alcohol

47
Q

1 pound fat =

ACSM (20 decks)

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