General Knowledge Flashcards
Name the 5 components of Fitness realted to health
Cardio endurance
Muscular strength
Muscular Endurance
Flexibility
Body Composition
Name the 6 components of fitness related to Performance
Balance
Power
Agility
Coordination
Reaction time
Speed
What is the S.A.I.D. principal?
Specific Adaptation of Imposed Demands
- the body will adapt to the specific types of demands it experiences
What does supercompensation mean?
After exercise and recovery fitness levels will surpass initial fitness level for a short time
Describe the F.I.T.T. principle
Frequency
Intensity
Time
Type
Used to build exercise plans
Can change over time based on people’s goals and phase of training
Name 7 functions of the skeleton
Protects brain and organs Gives body form Attaches muscles Assists muscles to produce movement Stores and releases minerals Marrow creates red blood cells Yellow marrow stores fat to produceblood cells
What are the main functions of muscle?
To contract - pulling bone to create movement
To stabilize and balanced body, even at rest
To move substances through body (food, saliva, blood)
Generate Heat
What are the three types of muscle in the body?
Cardiac muscle - in 💓, movement is involuntary
Smooth muscle - found in walls of organs move substances, involuntary
Skeletal muscle- primarily attached to bones to create movement, conscious control
What are the three main sections of muscle?
Muscle belly: middle, thickest part
Origin : where it originally comes out of bone, proximal end
Insertion: distal end
What is a fascicle?
Small strands bound together to create muscle fiber
What is fascia?
Connective tissue: Covers fascicles, reduces friction, holds muscle together, insulates muscle from electrical activity
Name the three layers of fascia
Epimysium: outer layer around whole belly
Perimysium: surrounds each fascicle
Endomysium surrounds each muscle fiber
Name the three types of muscle fibers
Type I Slow-twitch: low power, high endurance (Marathon)
Type 2a intermediate twitch: medium power,medium endurance (800 m race)
Type 2B fast twitch: high power, low endurance (100 m race)
Name the components that make up a muscle fiber
Myofibrils: make up muscle fiber
- > myofilaments: make up myofibrils
- > myosin:hands that pull
- > Actin: rope to pull along
- > sarcomere basic unit of muscle that contains both actin and myosin
What is a neuromuscular junction?
Endpoints of nerves attached to muscle
What is the synaptic cleft?
Small gap between nerve and muscle fiber
What is a neurotransmitter?
Released across synaptic cleft to start contractions
What makes up a motor unit?
A nerve and all the muscle fibers it innervates
What is a fine motor unit?
A nerve with few innervations, controls movement with a high level of detail / precision
What is a gross motor unit?
A nerve with lots of Innovations, unprecise movement
What is the all-or-nothing concept in terms of muscle activation?
When stimulated muscle fiber twitches to 100% capability always
What is a crossbridge?
A cross bridge is formed when myosin grabs onto actin and creates a contraction in a muscle fiber
What is the line of pull?
The direction the muscle fiber runs and the direction it can contract in
What is The Agonist muscle?
Muscle primarily responsible for movement at a joint
What is the antagonist muscle?
Muscle creating opposite action of agonist, opposite movement at joint
What is a concentric contraction?
Agonist muscle shortens while generating a force
What is an eccentric contraction?
Agonist muscle lengthens while generating a force
What is an isometric contraction?
Agonist muscle generates a force but does not move
What is passive lengthening?
Antagonist muscle lengthens while relaxed
What is passive shortening?
Antagonist muscle shortens while relaxed
What is ATP?
Adenosine triphosphate: energy source created by body
Micronutrients (fats carbs protein) get converted to ATP
Promotes crossbridge formation
Describe the aerobic energy system
Produces most ATP
Requires oxygen
Takes place in mitochondria
Slower process, lower intensity, longer-duration activities
Describe the anaerobic energy system
Produces less ATP than aerobic, does it more quickly
Doesn’t use oxygen
Takes place in sarcoplasm
High intensity low duration activities (2 minutes or less)
Describe the ATP-CP Energy System
CP stands for creatine phosphate
ADP leftover from ATP cycle bonds with creatine phosphate to replace missing phosphate molecule
Takes place in sarcoplasm
Shorter more intense activities (15 seconds or less, 100m Sprint)
What is the lactate threshold?
Point at which our body switches from aerobic to anaerobic energy generation
Can be improved by practicing cardiovascular exercise at higher intensities
What are the four energy pathways?
Beta oxidation pathway: utilizes fat in body to produce ATP
Aerobic glycolysis pathway: utilizes glucose to produce ATP
Anaerobic glycolysis pathway: utilizes glucose in anaerobic system to produce ATP
Phosphagen pathway: has tiny reserves of ATP but produces it very quickly, creatine phosphate bonds with ADP to replenish ATP
Describe the characteristics of the beta oxidation metabolic pathway
Time to fatigue: 30 minutes or more
Reason for fatigue biomechanical breakdown dehydration heat exhaustion / stroke depletion of glucose and fat stores
Activity domination: long-duration EG Marathon
Amount of ATP produced: 1 fatty acid + oxygen = 147 molecules
Location of ATP production: mitochondria
Work to rest ratio= 1:1
Describe the aerobic glycolysis metabolic pathway characteristics
Time to fatigue: 4- 30 minutes
Reason for fatigue: biomechanical breakdown, dehydration, heat exhaustion / stroke, depletion of glucose/fat stores
Activity domination: 5km run
Amount of ATP produced: 1 glucose + O2 = 36 to 40 molecules
Location of ATP production: mitochondria
Work to rest ratio= 1:1 to 1:1.5
Describe the anaerobic glycolysis metabolic pathway characteristics
Time to fatigue: 30 seconds - 2 minutes
Reason for failure: build up of acidity in muscles
Dominant activity 400m Sprint
Amount of ATP produced: 1 glucose = 2 molecules of ATP
Location of ATP production: sarcoplasm
Work to rest ratio: 1:2 to 1:3
Describe the characteristics of the phosphagen metabolic pathway
Time to fatigue: 1 - 3 seconds of ATP, 3 - 15 seconds of creatine phosphate
Reason for a fatigue: depletion of ATP and CP
Amount of ATP produced: none, uses what is already stored
Location of ATP production: sarcoplasm
Work to rest ratio: 1:3 to 1:5
Describe the three parts of a neuron
Dendrite -> axon -> axon terminal
What is a bundle of nerves called?
A fascicle!
What are the three types of nerves?
Sensory nerves: peripheral nervous system communicate sensory info
Interneurons: central nervous system transmit info from sensory to motor nerves
Motor nerves: central nervous system sends signals away from central nervous system to effectors like muscles and glands
What does proprioception mean?
Subconscious control of your body position from sense stimuli (knowing where your body is in space without using your sight)
What is kinesthetic awareness?
Movement sense, brains ability to integrate info from sensory organs and use it to create movement
What is neuroplasticity?
Your body’s ability to rewire the interneurons based on past experience
also known as “muscle memory”
Describe the nerve impulse of a reflex
Nerve impulse moves from sensory nerve -> spinal cord -> motor neuron (bypasses brain)
What is the myotatic stretch reflex?
Protects muscles from overstretching
Controlled by muscle spindle located inside muscle belly, connected binders to central nervous system
Causes muscle to perform a concentric contraction to avoid over-stretching
What is the inverse myotatic stretch reflex?
Protects muscle from overstretching due to excessive load
Organ that regulates reflex is the Golgi tendon organ aka GTO
Outcome of reflex is muscles will relax to avoid carrying too heavy of a load
When should static stretching be performed?
Only once the body is warmed up and completed a workout. At the end of a workout
When should dynamic stretches be performed?
Either for a warm up to a workout or a cool down
How much protein should someone eat?
One gram of protein per 1 pound of body weight
List the six essential nutrients
Protein: building blocks for building new tissue
Carbohydrates: provide the body with easiest energy source, needed to build muscle and train hard to increase Fitness level
Fat: important building blocks for brain, nerves, cellular structures, provide insulation for body
Vitamins: act as catalysts in chemical reactions (metabolic processes)
Minerals: vital building blocks for bones, hormones and tissues, help transmit electrical signals throughout muscles and nervous system, also act as catalysts
Water: serves as body’s transportation system, temperature regulation
What percentage of carbs, protein and fats should one eat daily?
Carbs: 40 to 70%
Protein: 15 to 30%
Fats: 15 to 30%
In Canada’s food guide what are the four main categories of food one should eat and how many servings are recommended?
Fruits and veggies: 7 to 10 servings
Grain products: 6 to 8 servings
Milk and Alternatives: 2 to 3 servings
Meat and Alternatives: 2 to 3 servings
What does PAR Q stand for?
Physical activity Readiness questionnaire
Needs to be filled out prior to designing any exercise program for a client
What does PARmed Q stand for?
Physical activity Readiness medical examination questionnaire
If potential client ticks yes to any questions on PAR Q then they should consult a physician prior to beginning a training program
What is the optimum position of a joint?
The angle with the greatest strength in the muscle, points with most connection between actin and myosin forming crossbridges
