Fundamentals Flashcards
0
Q
The condition of being considerably overweight and refers to a person with a BMI of 30 or greater or who is at least 30 pounds over the recommended weight for their height.
A
Obesity
1
Q
Alteration of muscle length surrounding a joint
A
Muscle Imbalance
2
Q
Refers to a person with a BMI of 25 to 29.9 or who is between 25 to 30 pounds over the recommended weight for their height.
A
Overweight
3
Q
Healthy total cholesterol level is less than?
A
200 mg/dl
4
Q
A borderline high cholesterol level is between?
A
200 and 239 mg/dl
5
Q
A high-risk level for cholesterol is?
A
More than 240 mg/dl.
6
Q
The three levels of training in the OPT Model
A
Stabilization, Strength and Power
7
Q
The type of diabetes associated with obesity, particularly abdominal obesity
A
Type 2 Diabetes
8
Q
Carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL); also known as cholesterol and triglycerides.
A
Blood lipids
9
Q
Healthy cholesterol level
A
=< 200
10
Q
Borderline high cholesterol level
A
200 - 239
11
Q
High cholesterol level
A
=> 240
12
Q
Often referred to as juvenile diabetes because symptoms of the disease typically first appear in childhood as the result of the pancreas not producing insulin.
A
Type 1 Diabetes
13
Q
Percent of Americans older than age 20 that are overweight
A
66%
14
Q
Number of Americans that are obese
A
72 million
15
Q
Low-back pain is a primary cause of musculoskeletal degeneration seen in the adult population, affecting nearly
A
80% of all adults
16
Q
Research has shown low-back pain to be predominant among
A
Office workers, manual laborers, and people who sit for periods of time greater than 3 hours
17
Q
Approximately what percentage of ACL injuries are non-contact injuries?
A
70%
18
Q
The three strength levels within the OPT model
A
Strength endurance training, hypertrophy training and maximal strength training.
19
Q
People in this stage do not exercise and do not intend to start in the next 6 months
A
Precontemplation
20
Q
People in this stage do not exercise but are thinking about becoming more active in the next 6 months
A
Contemplation
21
Q
People in this stage exercise occasionally but are planning to begin exercising regularly in the next month
A
Preparation
22
Q
People in this stage are active but have not yet maintained this behavior for 6 months
A
Action
23
Q
People in this stage have maintained change for 6 months or more
A
Maintenance
24
Neuron classification for neuron to neuron communication
Interneuron
25
Neuron classification for muscles or organs to brain and/or spinal cord communication
Sensory neuron
26
Neuron classification for brain and/or spinal cord to muscles or organs communication
Motor neuron
27
In an overhead press, the agonist is
Deltoid
28
In an overhead press, the stabilizer is
Rotator cuff
29
In an overhead press, the synergist is
Triceps
30
In an overhead press, the antagonist is
Latissimus dorsi
31
In a dumbbell row, the agonist is
Latissimus dorsi
32
In a dumbbell row, the stabilizer is
Rotator cuff
33
In a dumbbell row, the synergist is
Posterior deltoid, biceps
34
In a dumbbell row, the antagonist is
Pectoralis major
35
In a barbell squat, the agonist is
Gluteus maximus, quadriceps
36
In a barbell squat, the stabilizer is
Transverse abdominis
37
In a barbell squat, the synergist is
Hamstrings
38
In a barbell squat, the antagonist is
Psoas
39
The gland responsible for somatostatin
Hypothalamus
40
The gland responsible for growth hormone
Pituitary gland
41
The gland responsible for testosterone
Testes
42
The gland responsible for adrenaline
Adrenal glands
43
The gland responsible for Insulin
Pancreas
44
Levels significantly increase under times of stress to maintain an energy supply
Cortisol
45
Stimulates "fight or flight" response
Epinepherine and norepinephrine
46
Regulates satiety
Hypothalamus
47
Plays a fundamental role in growth and repair of tissue
Testosterone
48
Maintains steady glucose levels in the blood
Pancreas
49
Is primarily an anabolic hormone that is responsible for most of the growth and development during childhood
Growth hormone
50
Transports blood back to the heart
Veins
51
Gathers deoxygenated blood
Right atrium
52
Pacemaker for the heart
Sinoatrial node
53
Amount of blood pumped out of the hear with a contraction
Stroke volume
54
Largest blood vessel in the body
Aorta
55
Receives oxygenated blood
Left ventricle
56
What differentiates cardiac muscle from skeletal muscle
Intercalated discs
57
Sensory receptors responsible for sending distortion in body tissues
Mechanoreceptors
58
Receptors sensitive to change in length of the muscle and the rate of that change
Muscle Spindles
59
Receptors sensitive to change in tension of the muscle and the rate of that change
Golgi Tendon Organs
60
The material or substance on which an enzyme acts
Substrate
61
Organic compounds of carbon, hydrogen, and oxygen, which includes starches, cellulose, and sugars, and ate an important source of energy
Carbohydrates
62
One of three main classes of foods and a source of energy in the body. In food, there are two types: saturated and unsaturated.
Fat
63
The chemical or substrate form in which most fat exists in food as well as in the body
Triglycerides
64
Amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur, and that have several essential biologic compounds
Protein
65
The formation of glucose from non carbohydrate sources, such as amino acids
Gluconeogenesis
66
Which substrate rarely supplies much energy during exercise and in many descriptions is ignored as a significant fuel for energy metabolism
Protein
67
The primary end product after digestion of carbohydrates is the formation of
Glucose
68
When the chemical bonds that hold ATP together are broken, energy is released for cellular work. This leaves behind another molecule called ______ and an inorganic phosphate molecule (Pi).
Adenosine diphosphate
69
Weight lifting is powered by
The ATP-PC system
70
Sprinting (short duration running) is powered by
The glycolytic system
71
Long distance running is powered by
The oxidative system
72
The three oxidative or aerobic systems include:
Aerobic glycolysis, the Krebs cycle, and the electron transport chain
73
The respiratory quotient where 0% of calories are derived from fat and 100% of calories are derived from CHO
1.00
74
The respiratory quotient where 100% of calories are derived from fat and 0% of calories are derived from CHO
0.70
75
True or False: The gastrocnemius is superior to the rectus abdominis?
False
76
True or False: The quadriceps are located on the posterior aspect of the thigh?
False
77
True or False: The left foot is ipsilateral to the right foot?
False
78
True or False: The left foot is contralateral to the left hand?
False
79
True or False: The lumbar spine is more proximal to the sacrum than the sternum is?
True
80
True or False: The soleus is inferior to the hamstring complex?
True
81
True or False: The tarsals are more distal to the hip bone than the sacrum is?
True
82
True or False: The coccyx is more medial than the hip bone?
True
83
During a squat, the Agonists (prime movers) are the:
Gluteus maximus and quadriceps
84
During a squat, the Stabilizers are the:
Transverse adominis
85
During the squat, the Synergists are the:
Hamstrings
86
During the squat, the Antagonists are the:
Psoas
87
During the bench press, the Agonists (prime movers) are the:
Pectoralis major
88
During the bench press, the Antagonists are the:
Posterior deltoid
89
During the bench press, the Stabilizers are the:
Rotator cuff
90
During the bench press, the Synergists are the:
Triceps brachii and Anterior deltoid
91
Integrating sensory information with past experiences to produce a response.
Motor Control
92
Using information from mechanoreceptors to sense position and limb movements.
Proprioception
93
Leads to a permanent change in the capacity to produce skilled movements.
Motor learning
94
Change in motor skill behavior over time.
Motor development
95
According to the American Heart Association ideal blood pressure is
< 120/80 mm Hg
96
The Durnin-Womersley formula measures the skinfolds of which anatomical locations?
Biceps, triceps, subscapular, iliac crest
97
Positioned above a point of reference
Superior
98
Positioned below a point of reference
Inferior
99
Posiitioned nearest the center of the body, or point of reference
Proximal
100
Positioned farthest from the center of the body, or point of reference
Distal
101
On the front of the body
Anterior (or Ventral)
102
On the back of the body
Posterior (or Dorsal)
103
Positioned near the middle of the body
Medial
104
Positioned toward the outside of the body
Lateral
105
Positioned on the opposite side of the body
Contralateral
106
Positioned on the same side of the body
Ipsilateral
107
An imaginary bisector that divides the body into left and right halves
Sagittal Plane
108
An imaginary bisector that divides the body into front and back halves
Frontal Plane
109
An imaginary bisector that divides the body into top and bottom halves
Transverse Plane
110
A straightening movement in which the relative angle between two adjacent segments increases
Extension
111
A movement in the frontal plane away from the midline of the body
Abduction
112
A movement in the frontal plane back toward the midline of the body
Adduction
113
The three primary types of muscle actions:
Isotonic (eccentric and concentric), isometric and isokinetic
114
Muscle action where force is produced, muscle tension is developed, and movement occurs through a given range of motion
Isotonic
115
Muscle action where no visible movement with or against resistance
Isometric
116
Muslce action where the speed of movement is fixed, and resistance varies with the force exerted.
Isokinetic
117
Moving in the same direction as the resistance
Eccentric
118
Moving in the opposite direction of force
Concentric
119
Fat standard: Essential body fat for men
3 - 5%
120
Fat standard: Essential body fat for women
8 - 12%
121
Fat standard: Body fat for althletic men
5 - 13%
122
Fat standard: Body fat for althletic women
12 - 22%
123
Fat standard: Recommended fat for 34 and younger men
8 - 22%
124
Fat standard: Recommended fat for 34 and younger women
20 - 35%
125
Fat standard: Recommended fat for 35 - 55 men
10 - 25%
126
Fat standard: Recommended fat for 35 - 55 women
23 - 38%
127
Fat standard: Recommended fat for 56 and older men
10 - 25%
128
Fat standard: Recommended fat for 56 and older women
25 - 38%
129
Waist-to-Hip ratio target for men
< .95
130
Waist-to-Hip ratio target for women
< .80
131
What are the FITTE factors?
Frequency, Intensity, Time, Type and Enjoyment
132
What are the six relative intensity classifications used by NASM?
Very light, light, moderate, hard, very hard, and maximal
133
During a squat assessment, when the knees come together the potential overactive muscles are:
Tensor fascia latae, Adductor complex, Vastus lateralis, Bicep femoris (short head)
134
During a squat assessment, when the client leans forward the potential overactive muscles are:
Gastrocnemius, Soleus, Hip flexor complex, Abdominal complex
135
During a squat assessment, when the client leans forward the potential underactive muscles are:
Gluteus maximus, Anterior tiblias, Erector spinae
136
During a squat assessment, when the client's arms fall forward the potential overactive muscles are:
Latissimus dorsi, Pectoralis major/minor, Teres major
137
During a squat assessment, when the client's arms fall forward the potential underactive muscles are:
Mid/lower trapezius, Rhomboids, Rotator cuff
138
During a single leg squat assessment, when the client's knee moves inward the potential overactive muscles are:
Adductor complex, Tensor fascia latae, Vastus lateralis, Bicep femoris (short head)
139
During a single leg squat assessment, when the client's knee moves inward the potential underactive muscles are:
Gluteus medius/maximus, VMO
140
During a pulling assessment, when the client's shoulders elevate the potential overactive muscles are:
Upper trapezius, Levator scapulae, Sternocleidomastoid
141
During a pulling assessment, when the client's shoulders elevate the potential underactive muscles are:
Mid/lower trapezius
142
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body's structure in all three planes of motion.
Neuromuscular efficiency
143
The combination of flexibility and the nervous system's ability to control range of motion efficiently.
Dynamic ROM
144
Capability to be elongated or stretched.
Extensibility
145
The normal extensibility of all soft tissues that allows the full range of motion of a joint.
Flexibility
146
In a cable pulldown, the prime mover is:
Latisimus dorsi
147
In a cable pulldown, the synergist is:
Trapezius
148
In a cable pulldown, the stabilizer is:
Rotator cuff
149
In the Cumulative injury cycle, in what order do the six elements flow?
Tissue trauma, Inflammation, Muscle spasm, Adhesions, Altered neuromuscular control, muscle imbalance.
150
Consistently repeating the same pattern of motion, such as sitting for long periods of time while working on a computer can cause
Pattern overload
151
If the muscle fibers are lengthened, inelastic connective tissue fibers act as roadblocks, preventing the muscle fibers from moving properly. This creates alterations in normal tissue extensibility and causes
Relative flexibility
152
In the Integrated Flexibility Continuum, corrective flexibility includes:
Self-myofascial release and static stretching
153
In the Integrated Flexibility Continuum, active flexibility includes:
Self-myofascial release and active-isolated stretching
154
In the Integrated Flexibility Continuum, functional flexibility includes:
Self-myofascial release and dynamic stretching
155
Anterior Tibialis
Front of the lower leg (chin)
156
Posterior Tobialis
Back of lower leg (interior calf)
157
Soleus
Long calf muscle
158
Gastrocnemius
Short, top calf muscle
159
Peroneus Longus
Outer calf muscle
160
Biceps Femoris - long head
Outside long hamstring muscle
161
Biceps Femoris - short head
Outside, shorter and lower hamstring muscle
162
Semimembranosus
Inside hamstring muscle
163
Semitendinosus
Middle hamstring muscle
164
Vastus Lateralis
Outside upper quadricep
165
Vastus medialis
Lower inner quadricep
166
Vastus intermedius
Middle lower quadricep
167
Recrudescence Femoris
Hip to thigh quadricep
168
Adductor Longus
Hip musculature
169
Adductor Magnus - Anterior Fibers
Hip musculature
170
Adductor Magnus - Posterior Fibers
Hip musculature
171
Adductor Brevis
Hip musculature
172
Gracilis
Hip musculature
173
Pectineus
Hip musculature
174
Gluteus Medius
Outer butt
175
Gluteus Minimus
Lower outer butt
176
Gluteus Maximus
Main body of the butt
177
Tensor Facia Latae
Outer thigh from hip to knee
178
Psoas
Back to hip girdle
179
Iliacus
Inner hip girdle
180
Sartorius
Inner thigh to outer hip
181
Piriformis
Front of the hip
182
Rectus Abdominis
Main body of stomach
183
External Oblique
Outer side of stomach
184
Internal Oblique
Outer side of stomach (lower)
185
Traverse Abdominis
Outer side of stomach (ribs)
186
Diaphragm
Below lungs
187
Iliocostalis
Spinal musculature
188
Longissimus
Spinal musculature
189
Spinalis
Spinal musculature
190
Quadratus Lumborum
Spinal musculature
191
Multifidus
Spinal musculature
192
Latissimus Dorsi
Outer back muscles
193
Serratus Anterior
Outer back (upper, ribs)
194
Rhomboid Major
Between shoulder blades
195
Rhomboid Minor
Between shoulder blades (higher)
196
Lower Trapezius
Center back
197
Middle Trapezius
Middle upper back
198
Upper Trapezius
Upper back to neck
199
Pectoralis Major
Main body of chest muscle
200
Pectoralis Minor
Outer portion of chest muscle
201
Anterior Deltoid
Front shoulder
202
Medial Deltoid
Middle shoulder
203
Posterior Deltoid
Back shoulder
204
Teres Major
Under back of shoulder
205
Teres Minor
Smaller under back of shoulder (rotator cuff)
206
Infraspinatus
Part of the Rotator cuff
207
Subscapularis
Part of the Rotator cuff
208
Supraspinatus
Part of the Rotator cuff
209
Biceps Brachii
Bicep muscles
210
Triceps Brachii
Tricep muscles
211
Brachioradialis
Upper forearm
212
Brachialis
Outer bicep
213
Levator scapulae
Neck musculature
214
Sternocleidomastoid
Neck musculature
215
Scalenes
Neck musculature
216
Longus Coli
Neck musculature
217
Longus Capitis
Neck musculature
218
The five components of fitness:
Cardiorespiratory, Muscular Strength, Muscular Endurance, Body Composition, and Flexibility
219
The warm-up for Stabilization level clients (in order):
Self-myofascial Release, Static Stretching, Cardiorespiratory exercise
220
Benefits of Cardiorespiratory exercise:
Decreased arterial blood pressure, Decreased cholesterol levels, and Decreased depression and anxiety
221
Upper Crossed Syndrome
Characterized by the head pushed forward
222
Lower Crossed Syndrome
Characterized by over-arching of back
223
Pronation Distortion Syndrome
Characterized by the knees turning in
224
In the core musculature, the local stabilization system is made up of which muscles?
Lumbar multifidus, Internal oblique, and Diaphragm
225
In the core musculature, the global stabilization system is made up of which muscles?
Psoas major, Quadratus lumborum, Gluteus medius, and Rectus adominis
226
In the core musculature, the movement system is made up of which muscles?
Latissimus dorsi, Hamstrings and Hip flexors
227
Muscles that attach directly to the vertebrae
Local stabilization system
228
Muscles that make up the lumbo-pelvic-hip complex
Core
229
Muscles that attach from the pelvis to the spine
Global stabilization system
230
Muscles that attach the spine and/or pelvis to the extremities
Movement system
231
Forward and downward rotation of the ASIS
Anterior pelvic tilt
232
The body's effort to re-align the eyes when the head protrudes forward during movement
Pelvo-ocular reflex
233
Pulling in the region just below the navel toward the spine and maintaining the cervical spine in a neutral position
Drawing-in manuever
234
Co-contraction of global muscles to help re-train motor control
Bracing
235
Demonstrates decreased activation in individuals with chronic low-back pain
Transverse abdominis and multifidus
236
When properly activated, the transverse abdominis creates tension in what?
Thoracolumbar fascia
237
Core level with little to no motion through the spine and pelvis
Core-stabilization
238
Core level with dynamic eccentric and concentric movements of the spine throughout the full range of motion
Core-strength
239
Core level designed to improve the rate of force production
Core-power
240
Effects of joint dysfunction
Muscle inhibition, joint injury, swelling, altered proprioception
241
When the body is stationary and does not demonstrate linear or angular movement
Balance
242
Cumulative sensory input to the central nervous system from mechanoreceptors
Proprioception
243
Shoes that adequate force reduction and stabilization are required for optimal force production
Integrated performance paradigm
244
The ability to move and change directions under various conditions without falling
Dynamic balance
245
Balance level that involves little joint motion of the balance leg
Balance-stabilization
246
Balance level that involves dynamic eccentric and concentric movement of the balance leg, through a full range of motion
Balance-strength
247
Balance level that develops the ability to decelerate properly as well as high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization
Balance-power
248
In plyometric training, the deceleration, loading, yeilding, counter movement, or cocking phase.
Eccentric phase
249
In plyometric training, the time between the end of loading or deceleration phase and the initiation of the unloading or force production phase.
Amortization phase
250
In plyometric training, the unloading phase and involves force production.
Concentric phase
251
Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
Plyometric (reactive) training
252
Ability of muscles to exert maximal force output in a minimal amount of time.
Rate of force production
253
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
Integrated performance paradigm
254
A squat jump stabilization is an example of which level in plyometric training?
Plyometric stabilzation
255
A box jump-up with stabilization is an example of which level of plyometric training?
Plyometric stabilzation
256
A power step-up is an example of which level of plyometric training?
Plyometric strength
257
Butt kicks is an example of which level of plyometric training?
Plyometric strength
258
The tuck jump is an example of which level of plyometric training?
Plyometric strength
259
Ice skaters is an example of which level of plyometric training?
Plyometric power
260
Single-let power step-ups is an example of which level of plyometric training?
Plyometric power
261
Proprioceptive plyometrics is an example of which level of plyometric training?
Plyometric power
262
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities.
Quickness
263
The ability to move the body in one intended direction as fast as possible.
Speed
264
The ability to accelerate, decelerate, stabilize, and change directions quickly while maintaining proper posture.
Agility
265
Knee flexion is an example of what type of mechanics?
Frontal mechanics
266
Hip flexion is an example of what type of mechanics?
Frontal mechanics
267
Dorsiflexion is an example of what type of mechanics?
Frontal mechanics
268
Knee extension is an example of what type of mechanics?
Backside mechanics
269
Hip extension is an example of what type of mechanics?
Backside mechanics
270
Plantar flexion is an example of what type of mechanics?
Backside mechanics
271
Increased metabolic efficiency is an example of which type of resistance training benefit?
Physiologic
272
Increased tissue tensile strength is an example of which type of resistance training benefit?
Physical
273
Increased neuromuscular control is an example of which type of resistance training benefit?
Performance
274
Increased bone density is an example of which type of resistance training benefit?
Physical
275
Decreased body fat is an example of which type of resistance training benefit?
Physiologic
276
Increased endurance is an example of which type of resistance training benefit?
Performance
277
Improved cardiovascular efficiency is an example of which type of resistance training benefit?
Physiologic
278
Beneficial cholesterol adaptations is an example of which type of resistance training benefit?
Physiologic
279
Increased strength is an example of which type of resistance training benefit?
Performance
280
Increased cross-sectional area of muscle fibers is an example of which type of resistance training benefit?
Physical
281
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.
Resistance development
282
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury.
Exhaustion
283
Initial reaction to stressor such as increased oxygen & blood supply to the necessary areas of the body.
Alarm reaction
284
Describes how the body responds and adapts to stress.
General adaptation syndrome
285
Pain or discomfort that is often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
Delayed-onset muscle soreness (DOMS)
286
The division of a training program into smaller progressive stages.
Periodization
287
Condition experienced by an individual training beyond the body's ability to recover.
Overtraining syndrome
288
The body adapts to demands placed on it.
Principle of specificity
289
Ability of the neuromuscular system to produce the greatest force in the shortest time.
Power
290
Neuromuscular system's ability to produce internal tension to overcome an external load.
Strength
291
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Muscular hypertrophy
292
Ability to produce and maintain force production for prolonged periods of time.
Muscular endurance
293
The human movement system's ability to provide optimal dynamic joint support to maintain correct posture during all movements.
Stabilization
294
Energy demand placed on the body
Metabolic specificity
295
Speed of contraction and exercise selection.
Neuromuscular specificity
296
Weight and movements placed on the body
Mechanical specificity
297
Increasing or decreasing weight with each set
Pyramid
298
Performing one set of each exercise
Single-set
299
Performing a multiple number of sets for each exercise
Multiple-set
300
Performing two exercises in rapid succession and with minimal rest
Superset
301
Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity
Vertical loading
302
Performing all sets of an exercise before moving on to the next exercise.
Horizontal loading
303
A routine that trains different body parts on separate days
Split-routine
304
A variation of circuit training that alternates between upper body and lower body exercises
Peripheral heart action
305
Process of choosing appropriate exercises for a client's program
Exercise selection
306
One complete movement of a single exercise
Repetition
307
A group of consecutive repetitions
Set
308
Amount of physical training performed within a specific period of time
Training volume
309
Time taken to recuperate between sets
Rest interval
310
Speed at which a repetition is performed
Tempo
311
Number of training sessions performed during a specific period of time
Training frequency
312
Level of effort compared to maximal effort
Training intensity
313
Components that specify how each exercise is performed
Acute variables
314
A purposeful system or plan put together to help an individual achieve a specific goal
Program design
315
Exercises performed in controlled, yet unstable, environments
Endurance/Stabilization
316
Exercises performed in stable environments
Strength
317
Exercises performed in an explosive manner
Power
318
The specific outline that details the form of training, length of time, future changes, and specific exercises to be performed
Training plan
319
The largest cycle that typically covers a year of training (or annual plan)
Macrocycle
320
The cycle that is typically one to three months in length (or monthly plans)
Mesocycle
321
The cycle that is usually a week in length (or weekly plans)
Microcycle
322
True or False: Children can perform endurance activities fairly well. However, children do not tolerate exercise in hot, humid environments because they have higher submaximal oxygen demands and a lower absolute sweating rate when compared with adults.
True
323
True or False: Youths engaging in a resistance training program demonstrate improvements in strength and performance primarily due to increases in muscular hypertrophy.
False
324
Current recommendations state that children and adolescents should get a minimum of ________ of physical activity daily.
60 minutes
325
A normal physiological process of aging that results in arteries that are less elastic and pliable, which in turn leads to greater resistance to blood flow and thus higher blood pressure.
Arteriosclerosis
326
Caused largely by poor lifestyle choices (smoking, obesity, sedentary lifestyle), restricts blood flow as the result of plaque buildup within the walls of arteries and thus leads to increased resistance and blood pressure.
Atherosclerosis
327
Diabetes is the ____ leading cause of death in the United States.
7th
328
Low blood sugar is also known as:
Hypoglycemia
329
True or False: Clients with coronary heart disease are advised to estimate heart rate during exercise using existing prediction equations.
False
330
Moderately forceful attempted exhalation against a closed airway, usually done by closing one's mouth, punching one's nose shut while pressing out as if blowing up a balloon.
Valsalva maneuver
331
A decrease in the calcification or density of bone as well as reduced bone mass
Osteopenia
332
Associated with normal aging and is attributable to a lower production of estrogen and progesterone, both of which are involved with regulating the rate at which bone is lost
Type 1: Primary Osteoporosis
333
Caused by certain medical conditions or medications that can disrupt normal bone reformation, including alcohol abuse, smoking, certain diseases, or certain medications
Type 2: Secondary Osteoporosis
334
The two most common forms of arthritis are:
Osteoarthritis and rheumatoid arthritis
335
Probability for an American Man to develop cancer in his lifetime:
44%
336
Probability for an American Woman to develop cancer in her lifetime:
38%
337
True or False: Medications used by clients with cancer can result in substantial adverse effects, including peripheral nerve damage, cardiac and pulmonary problems, skeletal muscle myopathy (muscle weakness and wasting), and anemia, as well as frequent nausea.
True
338
True or False: Self-myofascial release is a preferred flexibility technique for clients receiving chemotherapy or radiation treatments
False
339
The condition of a fibrous lung tissue, which results in a decreased ability to expand the lungs
Restrictive lung disease
340
The condition of altered airflow through the lungs, generally caused by airway obstruction as a result of mucus production
Chronic obstructive lung disease
341
Shortness of breath (labored breathing)
Dyspnea
342
True or False: The use of upper body cardiorespiratory and resistance training exercises seem to be best tolerated by individuals with chronic lung disease
False
343
Characterized by limping, lameness, or pain in the lower leg during mild exercise resulting from a decrease in blood supply (oxygen) to the lower extremities
Intermittent claudication
344
Characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremities.
Peripheral arterial disease
345
True or False: IF the client has a diagnosis of PAD, the symptoms are likely to be accurate for intermittent claudication, although they could still be associated with deconditioning
True
346
Is Tyrosine essential, non-essential or semiessental?
Nonessential
347
Is Methionine essential, non-essential or semiessental?
Essential
348
Is Gluatamine essential, non-essential or semiessental?
Nonessential
349
Is Tryptophan essential, non-essential or semiessental?
Essential
350
Is Histidine essential, non-essential or semiessental?
Semiessential
351
Is Glutamic Acid essential, non-essential or semiessental?
Nonessential
352
Is Phenylalanine essential, non-essential or semiessental?
Essential
353
Is Valine essential, non-essential or semiessental?
Essential
354
Is Isoleucine essential, non-essential or semiessental?
Essential
355
Is Alanine essential, non-essential or semiessental?
Nonessential
356
What is the Acceptable Macronutrient Distribution Range for protein intake?
10% - 35%
357
Rate at which carbohydrate raises the amount of glucose in the bloodstream and the effect of insulin release
Glycemic Index
358
Carbohydrates that provide bulk to the diet and increase satiety
Fiber
359
Carbohydrates Glucose, fructose and galactose
Monosaccharides
360
Carbohydrates Sucrose, lactose and maltose
Disaccharides
361
Omega-3 fatty acids
Polyunsaturated fats
362
Olive oils and canola oils
Monounsaturated fats
363
Adding a hydrogen to unsaturated fatty acids to make them increase shelf life
Hydrogenation
364
Good cholesterol
HDL
365
Three fatty acids attached to a glycerol backbone
Triglicerides
366
Amount of water that makes up the adult human body by weight
60%
367
Recommended daily intake of water for sedentary men
13 cups
368
Recommended daily intake of water for sedentary women
2.2 liters
369
The additional amount of water that an individual on a fat-loss plan should consume for every 25 pounds above goal weight
8 ounces
370
Recommended type of fluid to be consumed when exercising for less than 60 minutes.
Water
371
Recommended type of fluid to be consumed when exercising exceeds 60 minutes
Sports drink (up to 8% carbohydrate)
372
Recommended amount of fluid to be consumed 2 hours before exercise
14 - 22 ounces
373
Recommended amount of water to be consumed for every 15 - 20 minutes of exercise
6 - 12 ounces
374
Recommended amount of fluid that athletes and active individuals should consume for every pound of body weight that is lost after a bout of exercise.
16 - 24 ounces
375
The highest average daily nutrient intake level likely to pose no risk of adverse health affects to most individuals
Tolerable upper intake livels
376
The average daily nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97 - 98%) healthy individuals
Recommended dietary allowance (RDA)
377
The recommended average daily nutrient intake level, based on observed approximations
Adequate intake
378
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals
Estimated average requirement
379
True or False: The DSHEA defines a dietary supplement as containing one or more of the following: vitamin; mineral; herb or other botanical; amino acid; dietary substance to supplement the diet by increasing the total dietary intake; concentrate, metabolite, constituent, or extract; or combination of the previously described ingredients.
True
380
Can rapidly regenerate adenosine triphosphate (ATP) from adenosine diphosphate (ADP) to maintain high-intensity muscular efforts for up to about 10 seconds
Creatine
381
Acts as a stimulate that primarily affects the central nervous system, heart and skeletal muscles
Caffeine
