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GYM INSTRUCTING LEVEL 2 > Fitness > Flashcards

Fitness Flashcards

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1
Q

What does FITT stand for?

A

Frequency, Intensity, Time, Type

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2
Q

What are the factors affecting bone formation?

A

Nutrition
Exposure to sunlight
Hormonal secretions
Physical activity and exercise

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3
Q

What is the primary role of the nervous system?

A

To maintain a constant balance of the internal environment AKA Homeostasis

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4
Q

What is the function of the nervous system?

A

1) Sensation (gather info) - INTERNAL
2) Integration (analyse gathered info) - Most involuntary decisions
3) Response (respond appropriately)
E.g muscle contraction to perform a movement or lift

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5
Q

What is the nervous system split up into?

A

Central nervous system - all nerve impulses that stimulate to contract and create movement

Peripheral nervous system - all the branches of nerves outside the spinal cord

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6
Q

What are the macronutrients for the digestive system and what are they used for?

A

Carbohydrates - Enzymes-amylase, sucrase, maltase, lactase - Broken to- Glycogen to Glucose - Used for- Energy

Fats - Lipase- Fatty acids and Glycerol- Energy and Insulin

Protein - Pepsin and Peptidase- Peptide chains then amino acids- Growth and repair tissue

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7
Q

What does Vasodilation mean?

A

Dilatation (makes wider) of blood vessels which decreases blood pressure

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8
Q

Where is the Ulna?

A

Bone in lower inner arm. And radius on outer

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9
Q

What is isometric contraction?

A

Muscle actively held at a fixed length - neither lengthening or shortening. E’g holding an object in front of you

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10
Q

What exercise would an endomorph be good for?

A

High-impact and weight bearing e’g shot put and hammer throwing

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11
Q

Describe the sliding filament theory/myofilament

A

Actin (thin) and myosin (thick) protein strands slide over each other creating the shortening of sacromere which causes the shortening or lengthening of the entire muscle

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12
Q

What is ATP and what does it change into?

A

adenosine triphosphate - high-energy molecule that’s releases energy when one of its high energy phosphate bonds is broken and converted into ADP (adenosine diphospate) - 3 energy systems use different fuels to convert ADP back to ATP for use by the cells

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13
Q

What do blood cells contain and what are their function?

A

Contain haemoglobin, which binds to oxygen to carry around the body.
Haemoglobin = iron-rich pigment that gives red blood cells their colour

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14
Q

What are white blood cells part of and what is their job?

A

Part of the immune system so fight infections

Destroy bacteria and other harmful living organisms

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15
Q

What is a motor unit and how are they used?

A

Motor unit consists of a single motor neuron and all the muscle fibres it inner ages (activates).
The brain sends info on how to position the body, which muscles to contract and the number of motor units to recruit to perform a lift

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16
Q

What do neurons / nerve cells do?

A

Transmit electrical messages

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17
Q

What are the heart chambers in the pulmonary system?

A

Left Atrium and Right Ventricle

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18
Q

What are the heart chambers in the systemic system?

A

Left Ventricle and Right Atrium

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19
Q

What are the blood vessels in the pulmonary system?

A

Pulmonary vein and pulmonary artery

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20
Q

What are the blood vessels in the systemic system?

A

Aorta and vena cava

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21
Q

Where does gaseous exchange occur?

A

In the lungs and cells of the body?

22
Q

What is diffusion?

A

The movement of gas from an area of high concentration to low. The concentration of oxygen decreases between mouth and lungs and therefore gas flows in this direction. CO2 flows in the opposite.

23
Q

What happens in gaseous exchange? (Oxygen and Carbon Dioxide)

A

Oxygen in the alveoli diffuses into bloodstream (capillaries surrounding alveoli) and travels to the heart where it is circulated around the body.
Carbon dioxide is transported from the body via the blood. It diffuses into alveoli where it is removed during expiration. Oxygen in blood (travelling from heart) diffuses into the cells (mitochondria) for aerobic energy production. Carbon dioxide from cells diffuses into blood where it is circulated back into the heart and then lungs for removal during expiration

24
Q

What is the role of the liver in digestion?

A

1) Bile secretion - viral for the breakdown of fats in small intestine
2) Removal of nutrients and conversion for storage e’g removes glucose and reverts back to glycogen
3) Detoxifying harmful substances in the blood e’g alcohol - converts to urea to be excreted as urine
4) Removal of bacteria from the bloodstream

25
Q

What is the order of the respiratory system?

A

1) Nose and mouth
2) Pharynx (throat) and Larynx (voice box)
3) Trachea
4) Bronchi/Bronchus (2 branches off tube)
5) Bronchioles (following branches)
6) Alveoli

26
Q

What’s the order of the digestive system?

A

1) Mouth
2) Oesophagus (gullet)
3) Stomach 2-6hrs
4) Small intestine 1-5hrs
5) Large intestine 9-72hrs

27
Q

Digestive system: how many hours does stomach take?

A

2-6hrs

28
Q

Digestive system: how many hours does small intestine take?

A

1-5hrs

29
Q

Digestive system: how many hours does large intestine take?

A

9-72hrs

30
Q

What is the stages of the digestive system?

A

1) Ingestion (food entering through mouth and being chewed)
2) Digestion (breaking down through MECHANICAL (smooth muscle) and CHEMICAL (releasing enzymes))
3) Absorption (passing of food into bloodstream to be used by body tissues)
4) Elimination (removal of waste)

31
Q

What happens in the breakdown and absorption stage of the digestive system?

A

Macronutrients are broken down and used. Food is broken down at different parts of alimentary canal by digestive enzymes

32
Q

What are enzymes? And then digestive enzymes job?

A

Enzymes are biological catalysts so speed up reaction in cells.

Digestive enzymes speed up nutrients being broken down into digestive tract and absorbed in bloodstream to use

33
Q

What is dietary fibre and where is it found?

What is it vital for?

A

Complex carbohydrate that can’t be digested by the human body.
Found in fruits, veg, whole grains and cereals
Vital for efficient functioning of digestive system

34
Q

How many g of dietary fibre should you have per day?

How does this help the gut?

A

30g a day

  • ensures the smooth and speedy passing of waste
  • helps increase amount of ‘good bacteria’ in gut
  • helps feel fuller for longer and reduces likelihood of snacking on high in sugar foods so decreasing obesity - type 2 diabetes
35
Q

What are the short term benefits of exercise on the skeletal system?

A

1) increased secretion of synovial fluid (reduces wear and tear)
2) increased blood flow and nutrients to bones and joints
3) muscles pull on bones to increase ROM

36
Q

What are the long term benefits of exercise on the skeletal system?

A

1) increased bone density and strength
2) increased joint stability (stronger ligaments and tendons)
3) improved posture
4) improved cartilage health
5) improved ROM - flexibility
6) reduced risk of osteoporosis
7) reduced risk of fracture

37
Q

What are the two main muscles involved in the action of breathing?

(RESPIRATORY SYSTEM)

A

Diaphragm and Intercostal muscles

38
Q

What happens during inspiration (inhalation)?

A

Diaphragm muscle contracts causing some shape to flatten
External intercostal muscles also contract raising the rib cage
- increase of chest cavity volume - creates negative pressure between air in lungs and air in atmosphere - negative pressure sucks air into lungs until two pressures balanced

39
Q

What happens during Expiration?

A

Diaphragm relaxes and rises, returning to dome shape

Intercostal muscles relax decreasing chest cavity volume - positive pressure - pushes some air out of lungs

40
Q

When exercising breathing…
(Respiratory system)
- what happens?

A

Breathing becomes more vigorous
- internal intercostal muscles become ACTIVE
Expiration - contract forcing ribs down and removing air in lungs

41
Q

What is the optimal blood pressure and which is systolic and diastolic?

A

120/80
Systolic - pressure exerted on artery walls when cardiac muscle contracting and pumping blood
Diastolic - pressure exerted on artery walls when heart is in relaxed state

42
Q

How to work out blood pressure

A

Cardiac output x total peripheral resistance

43
Q

What stage of hypertension is

135/85

A

Pre-hypertension

44
Q

What stage of hypertension is 180/110

A

Stage 3 - big concern

45
Q

What is the blood vessel that carries blood towards the heart?

A

Veins

46
Q

How long does the energy produced from PC energy system last?

A

15 secs

47
Q

What is the role of motor neurons?

A

To transmit nerve impulses to muscles to bring about movement

48
Q

What is testosterone?

What are the benefits of it?

A

Testosterone is a hormone produced in the ovaries of women and testes of men - it is a steroid hormone.

  • it builds muscle growth and strength - increases level of growth hormone which body produces in response to exercise
  • chance of osteoporosis in testosterone deficient males is double than that with a normal testosterone level
  • it reduces osteoclastic activity and increases osteoblastic activity
  • increases red blood cell count in bone marrow - allows greater transport for oxygen around the body (less demand for the heart)
  • can help control body’s fat percentage
  • help memory
49
Q

What is relaxin?

A

A hormone related to insulin and that has an essential role in biological processes such as metabolism, growth, pregnancy and parturition in different species including humans and rodents.
- plays an integral role in the remodelling of multiple tissues of the musculoskeletal system

50
Q

What is hypertrophy?

A

The increase and growth of muscle cells.

Increase in muscular size due to exercise.

GYM INSTRUCTING LEVEL 2 (2 decks)

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