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Fitness Instructor Level 2 > General Questions - Random all units > Flashcards

General Questions - Random all units Flashcards

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1
Q

What is an Isometric contraction?

A

Muscle activates without lengthening or joint movement. (Wall sit)

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2
Q

Does oxygenated blood travel in the Pulmonary vein?

A

Yes, it receives blood that has been oxygenated in the alveoli and returns it to the left atrium.

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3
Q

What is the wall of cartilage that runs down the centre of the heart called?

A

Myocardium

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4
Q

What are the smallest arteries called?

A

Arterioles

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5
Q

Name the hip abductor muscle

A

Gluteus medius, gluteus minimus, and tensor fasciae latae

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6
Q

What is the largest vein in the body called?

A

Vena cava, which carries deoxygenated blood from the lower half of the body back up to the heart.

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7
Q

Can muscle fibres contract to 50%

A

No, given a muscle stimulus fibres will participate in contraction(100%) or none (0%) will participate

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8
Q

Which blood vessels have thin walls to allow diffusion of gasses?

A

Capillaries

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9
Q

What is the PNS?

A

It’s the peripheral nervous system and connects the CNS to the limbs and organs, essentially serving as a relay between the brain and spinal cord and the rest of the body.

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10
Q

What is the name given to the process of muscle growth due to constant use?

A

Muscle hypertrophy

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11
Q

Where does oxygen diffuse to during the process of gaseous exchange in the lungs?

A

Oxygen moves from the alveoli to the blood in the capillaries, and carbon dioxide moves from the blood in the capillaries to the air in the alveoli

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12
Q

Where is the Calcaneus?

A

In the foot, the calcaneus is also known as the heel bone

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13
Q

Which type of bone is the scapula?

A

Flat bone

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14
Q

Which region of the spine is affected by Hyperlordosis?

A

Lumbar region

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15
Q

Which structure is made up of tough white non-elastic fibrous tissue

A

Regular fibrous connective tissue is found in tendons (which connect muscles to bones) and ligaments (which connect bones to bones).

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16
Q

Which joint allows Adduction and Abduction?

A

Ball and socket joint such as shoulders and hip

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17
Q

What is the name of the connective tissue surrounding the whole muscle?

A

Endomysium

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18
Q

What is the name of the thin myofilament within skeletal muscle?

A

Thin filaments consist primarily of the protein actin

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19
Q

Which muscle helps to prevent stress incontinence?

A

Pelvic floor muscle

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20
Q

What is the name of a muscle that stabilizes and prevents unwanted movement?

A

Neutralizer or fixator Muscle

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21
Q

What assists venous return?

A

Skeletal Muscle Pump

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22
Q

What is the long-term effect of Muscular Endurance training?

A

Muscle hypertrophy, or the increase in muscle mass due to exercise, particularly weight training

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23
Q

What colour are fast twitch muscle fibres?

A

Red

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24
Q

Which skill-related component of fitness responds quickly to a stimulus?

A

Reaction time

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25
Q

Which training variable would need to increase to improve Muscular Endurance?

A

Increasing endurance requires increasing your sets and repetitions, with low to moderate loads, and minimal rest in between sets. Such as these acute variables: Sets: 2-3, repetitions: 12-25, Load (intensity): 40-70% of 1 repetition maximum, and rest: 0-90 seconds between sets.

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26
Q

What sits in the middle of the Strength Pyramid?

A

Hypertrophy

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27
Q

What activity would a mesomorph be good at?

A

Hypertrophy exercise, Lifting moderate-to-heavy weights, with limited rest in between sets

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28
Q

What is Specificity of training referring to?

A

The principle of specificity states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce the desired effect. … Essentially, specificity training means that you must perform the skill in order to get better at it.

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29
Q

What is added to an exercise when it is performed against gravity?

A

Resistance

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30
Q

What activity should be avoided when working with older adults?

A

Open chain movements

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31
Q

What type of activity should be avoided by young people?

A

Weight-bearing exercises

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32
Q

What colour are slow twitch muscle fibres?

A

White

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33
Q

What is the main role of dietary carbohydrate?

A

Provide the body with energy

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34
Q

Name a food that is rich in protein and contains all Amino Acids

A

Lean Meat

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35
Q

What is the main nutrient for growth and repair?

A

Protein

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36
Q

What is the most accurate measure of heart rate monitoring?

A

To most accurately measure your heart rate, you should consider a heart rate monitor you attach to your chest. Because these type of products are attached close to the heart, they are more accurate than wrist-based monitors

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37
Q

Where does Peristalsis take place?

A

Digestive tract (oesophagus, stomach, and intestines.)

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38
Q

What stage of Hypertension is 151/90?

A

Stage 2

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39
Q

What is Tachycardia?

A

It is a heart rate that exceeds the normal resting rate.

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40
Q

What is the name given to upward flexion of the ankle?

A

Dorsiflexion

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41
Q

What is the simplest carbohydrate?

A

Monosaccharides

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42
Q

Name the 3 energy systems.

A

Anaerobic – Phosphocreatine (PCr) System (ATP; triphosphate, as in three phosphates)
Glycolytic or Lactic Acid System.
Aerobic System.

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43
Q

What are the names for the main muscle in any movement?

A

Agonist muscle (muscle causing movement)

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44
Q

What is the name given to a muscle that helps in a movement?

A

Antagonist muscle (muscle opposing movement)

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45
Q

Name the 3 body types

A

Ectomorph, Endomorph and Mesomorph

46
Q

What is the waving movement that occurs in arteries called?

A

Pulse

47
Q

What is the shaft of a long bone called?

A

Diaphysis

48
Q

What is at the top of the strength pyramid?

A

Strength

49
Q

Where does blood flow to from working muscles?

A

Over the Vena Cava into the Right Atrium

50
Q

Where does blood flow to from the right atrium?

A

To the right ventricle

51
Q

What stage of HT is 149/96?

A

Stage 2 Hypertension

52
Q

What type of training can improve bone density?

A

Weight-bearing and muscle-strengthening exercises

53
Q

What is a side effect of blood pooling?

A

Swelling of the legs or ankles (oedema) pain that gets worse when you stand and gets better when you raise your legs. leg cramps. aching, throbbing, or a feeling of heaviness in your legs

54
Q

Which variable would need to be increased to improve strength?

A

Weight and recovery time

55
Q

What would be improved by walking for 10 minutes 3 times a day?

A

Fitness

56
Q

What does RPE measure?

A

The intensity of the exercise

57
Q

What is the recommended amount of fruit and vegetables per day?

A

7

58
Q

What is a dietary source of unsaturated fat?

A

Avocados

59
Q

What risk is increased with poor nutrition and obesity?

A

Diabetes and high blood pressure

60
Q

What is a long-term adaptation of aerobic training?

A

Cardiovascular, skeletal muscle, and metabolic adaptations

61
Q

When does DOMS kick in?

A

Delayed onset muscle soreness tends to kick in from as soon as six to eight hours post-exercise, and peaks around the 48-hour mark, though there is much individual variation of this timeline.

62
Q

What energy system is primarily used in a 100m sprint?

A

Anaerobic system

63
Q

What energy system is primarily used in a marathon?

A

Aerobic energy system

64
Q

What energy system is primarily used in shot put?

A

Anaerobic systems

65
Q

What energy system is primarily used in a 400m race?

A

Anaerobic glycolysis

66
Q

What type of bone is the patella?

A

Sesamoid bones

67
Q

What body type would be good at marathons?

A

Mesomorph

68
Q

What is abduction?

A

The movement of a limb away from the midline of the body

69
Q

What muscle is a knee flexor?

A

The quadriceps femoris muscle group (rectus femoris, vastus lateralis, vastus medius, and vastus intermedius) crosses the knee via the patella and acts to extend the leg.

70
Q

What muscle is a hip extender?

A

The hamstrings

71
Q

What joint movement and muscle contractions are involved in the downward phase of a squat?

A

Quadriceps muscles are contracting eccentrically during the downward phase - hip joint, knee and ankle joints

72
Q

What is it called when a muscle lengthens or shortens to allow another muscle to contract?

A

Antagonist

73
Q

What is the PNS?

A

The peripheral nervous system (PNS) is one of two components that make up the nervous system of bilateral animals, with the other part being the central nervous system (CNS). It consists of the nerves and ganglia outside the brain and spinal cord.

74
Q

What joint movement occurs on the upward phase of a calf raise?

A

Plantar flexion and ankle extension

75
Q

How many bones in the lumbar region of the spine?

A

5

76
Q

What joint action occurs on the downward phase of an abdominal curl?

A

Spine flexion

77
Q

What Joint movement and Muscle contraction occurs on the downward phase of a bench press?

A

Horizontal shoulder abduction, Elbow flexion and Pectoralis Major eccentric contraction

78
Q

What is the recommended daily intake of salt?

A

No more than 6g of salt a day (2.4g sodium)

79
Q

Where is the atlas joint?

A

The atlas (C1) is the most superior (first) cervical vertebra of the spine.

80
Q

What stage of hypertension is 141/96

A

Stage 2

81
Q

What does DOMS stand for?

A

Delayed onset muscle soreness

82
Q

What attaches the patella to the body?

A

The patellar tendon attaches the bottom of the kneecap (patella) to the top of the shinbone (tibia). It is actually a ligament that connects to two different bones, the patella and the tibia. The patella is attached to the quadriceps muscles by the quadriceps tendon.

83
Q

What joint action occurs when the deltoid concentrically contracts?

A

As this occurs the shoulder joint adductors contract concentrically.

84
Q

What is the best energy system for fat burning?

A

Aerobic

85
Q

How many bones are there in the human body?

A

206

86
Q

How many bones are there in the cervical spine?

A

7

87
Q

What is the longest bone in the human body?

A

Femur

88
Q

Where are metacarpals?

A

The intermediate part of the skeletal hand

89
Q

What burns in the presence of oxygen?

A

Fat

90
Q

What muscle is an elbow extender?

A

triceps brachii muscle

91
Q

What is a calorie a measure of?

A

unit of energy

92
Q

What joint action occurs when the tibialis anterior concentrically contracts?

A

dorsiflexion

93
Q

What is the largest artery in the body?

A

Aorta

94
Q

Which organ removes carbon dioxide from the body?

A

Lungs

95
Q

What is the name of the smallest blood vessels?

A

Capillaries

96
Q

Which vessel carries oxygen from the lungs to the heart?

A

pulmonary veins

97
Q

What type of bones make up the spine?

A

Vertebrae

98
Q

Where is Synovial fluid stored?

A

in the cavities of synovial joints

99
Q

What type of bone is the scapula?

A

Flat bone

100
Q

What joint movement occurs in the upward phase of a dorsal raise?

A

Extension of the vertebra

101
Q

What does LDL stand for?

A

low-density lipoprotein

102
Q

What type of muscle are the biceps and triceps?

A

Voluntary muscles

103
Q

What are the smallest veins in the body called?

A

venules

104
Q

What are myosin and actin?

A

Actin and myosin are two types of proteins that form contractile filaments in muscle cells. Actin forms thin and short filaments while myosin forms thick and long filaments.

105
Q

What is the currency of energy?

A

ATP is known as the energy currency of the cell . It stands for the ( andenosine triphopshate ) . It stores the energy releases by oxidation and mitochondria releases ATP whenever the energy is required for various chemical activities of body . The body uses energy stored in ATP for making new chemical compound and for mechanical work .

106
Q

How many vertebrae are in the spinal column?

A

33

107
Q

What is the Axial skeleton made up of?

A

bones of the head and trunk of a vertebrate

108
Q

What is the maximum safe limit for a woman’s waist measurement?

A

80cm (31.5ins)

109
Q

What is the name of the hormone released during pregnancy?

A

Relaxin

110
Q

What is a fatiguing waste product of anaerobic work?

A

lactic acid

Fitness Instructor Level 2 (4 decks)

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