Final Cards

Question 1

What are the three regions of the spine?

Answer 1

Neck, upper back, lower back

Question 2

Define core

Answer 2

3 dimensional, cylindrical area of body that encompasses the spine, abdominal cavity, and helps with centre of gravity

Question 3

4 dimensions of core

Answer 3

Abdominal muscles in front, lower back muscles, diaphragm across the top, pelvic floor and hip muscles across the hips and pelvis

Question 4

Definition of mobilizer, stabilizer, and transfer

Answer 4

Mobilizer:produce concentric contracts for movement of trunk
Stabilizer:use isometric and eccentric contraction to provide stiffness and stabilization to spine
Transfer: transfer force from one body to another

Question 5

Difference between a herniated disk and a slipped disk

Answer 5

Herniated is a disk pushing soft pus out from spine while slipped is just a disk out of place from excessive movement

Question 6

Posture curves 2 :define lordotic and kypohotic

Answer 6

Lordotic: inward curve of the cirvical and lumbar spine
Kypohotic:outward curve of theocratic spine

Question 7

Good and bad fat percentage between women and men

Answer 7

Good: men:10-20% women:17-28%
Bad: men:26+% women:36+%

Question 8

Obesity trends are consistent across different______ ______ and _____

Answer 8

Ages. Classes . Race

Question 9

Tabacco contains ____ chemicals, ____ poisons, and ____ carciogens

Answer 9

400 chemicals, 200 poisons, 50 carcinogens

Question 10

Secondhand smoke: which is worse and why. Mainstream/ Sidestream

Answer 10

Sidestream b/c of unfiltered cigarettes going into lungs where as mainstream is filtered through lungs

Question 11

Alcohol contains???? And has a rising____ effect and a falling _____ effect

Answer 11

Ethanol or ethyl alcohol
Rising stimulant effect and falling depressant effect(more negative than positive)

Question 12

Absorption of alcohol goes where

Answer 12

Most water content in body=brain and through bloodstream mainly through small intestines

Question 13

What is nutrition tree / pyramid

Answer 13

Top:fats oils and sweets
Middle top: dairy and meat
Middle bottom: fruits and vegetables
Bottom:carbs

Question 14

What are antioxidants

Answer 14

Vitamins thought to be active are called free radicals and may cause cell damage and lead to diseases which antioxidants destroy free radicals before they do damage

Question 15

High lvl performance benefits of PA-Anaerobic

Answer 15

Preformed at an intensity so great that it over-demands the body’s oxygens ability to supply it

Question 16

High lvl performance benefits of PA-long distance run

Answer 16

Specific adaptions in muscles when used for a long time, improved oxygens ability to use oxygen effectively (fat storages need to run for 3 hrs to use effectively)

Question 17

High lvl performance benefits of PA-interval training

Answer 17

Aerobic: improves aerobic metabolism
Anaerobic/aerobic:improves aerobic capacity
Anaerobic:improves anaerobic energy

Question 18

Performance benefits of PA-HIIT

Answer 18

Useful for many sports(requires bursts of intensity) and requires immediate recovery after each station exercise

Question 19

What is periodizaton

Answer 19

Adjusting volumes/intensity/density of training throughout training process

Question 20

Definition of stress

Answer 20

Nonspecific response (generalized adaption)of the body that throws you out of physiological equilibrium

Question 21

Definition of stressors

Answer 21

Things that place a greater routine demand on body/ evoke stress reaction

Question 22

4 different types of stressors

Answer 22

Environmental:heat,noise,over-crowding,pollution,second hand smoke
Physiological:drugs,caffeine,tobacco,injury
Psychological:most frequent and important
Ambiguous:difficult to understand and no known cause

Question 23

Reaction of stress(start and finish)

Answer 23

Start: Sympathetic nervous system activates and releases adrenaline and norepinephrine to increase focus
End:Parasympathetic nervous system takes over to get body to homeostasis and reverses changes(takes longer than sympathetic nervous system)

Question 24

Generalized Adaptation Syndrome??

Answer 24

1)Alarm reaction to physical/mental trigger to combat stress
2)Resistance is increased(towards illness and disease)and adapts to stress
3)Exhaustion happens and is not able to maintain homeostasis and immunity collapses following prolonged stress

Question 25

Informed Consumerism:Quacks??

Answer 25

Pretender of medical skill and talks about KHS info that may be misleading and dangerous(claim a one size fits all supplement most likely)