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Personal Fitness Training Certification > Heart Rate > Flashcards

Heart Rate Flashcards

1
Q

Heart rate zone one

A

;65 to 75

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2
Q

Heart rate zone 2

A

76 to 85

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3
Q

Heart rate zone 3

A

86 to 95

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4
Q

Extension is movement in the ____ direction from a joint

A

Opposite - think of photo of shoulder extension and flexion

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5
Q

Example of exercise /joint using 2nd class levers

A

Calf raise

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6
Q

Example of movement using first class level

A

Nod head

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7
Q

Example of 3rd class lever exercise

A

Bicep curl

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8
Q

Intrinsic is located within or without a structure

A

Located within such as peroneous and anterior titillais

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9
Q

Intrinsic core stabilizer muscles

A

TA and internal obliques

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10
Q

Common underactive muscles of LPHC

A

Gluteus, hams, instrinsic core stablizers, erector spinal

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11
Q

Common underactive muscles of Shoulderr

A

Rhomboids, rotator cuff, MT LT

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12
Q

Common underactive muscles of head/neck

A

Deep CF

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13
Q

Afféront neurons sense things or carry impulses to direct movement

A

Sense things

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14
Q

Type 1 muscle fibers are red or white?

A

Red

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15
Q

Example of a ball and socket joint

A

Shoulder

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16
Q

Example of condyloid joint which moves only in one direction

A

Knee

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17
Q

Example of a hinge joint

A

Elbow

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18
Q

Which muscles are in the lateral subsystem (which is a part of the Global system)

A

Gluteus, TFL, adds and abds, quadratures lumburum

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19
Q

V02 max is

A

Good measure of cardio resp fitness nad is hightes rate of oxygen transport and utilizing during max exercise

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20
Q

Conditionally essential amino acids are

A

Arginine and histidine

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21
Q

8 essential amino acids are

A

Leucine, isoleucine, lysine, methionine, phenylalaymin, tryptophan, thréonine, valine

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22
Q

Unsaturated fats are missing one type of atom

A

Hydrogen - there are POLY and MONO unsaturated fats

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23
Q

Example of monsaturated fats

A

Olive oil, seed oils and n uts

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24
Q

Example of polyunsaturated fats

A

Veggie oils such as corn and soy, omega 3

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25
Q

Example of sayturated fats

A

Meat, cheese, cream, eggs, baked goods

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26
Q

Example of trans fats

A

Margarine, fried foods, baked goods

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27
Q

Less than X percent of diet should be saturated fats

A

10 percent

28
Q

Saturated fats should be replaced by what type of fats

A

Mono and poly

29
Q

Vitamin D maintains what in the body

A

Calcium

30
Q

Vita K does what to blood

A

Clotting

31
Q

NIacin in large doses can do what

A

Lower cholesterol

32
Q

How long can anaerobic metabolism go on before fatigue sets in

A

2 to 3 minutes

33
Q

Pyruvate becomes what substance

A

Acétyle CoA

34
Q

Krebs cycle or TCA cycle does what

A

Krebs cycle requires oxygen and creates energy. It is a central metabolic pathway i all aerobic organisms

35
Q

Krebs cycle require oxygen and a 2 carbon molecule called WHAT to create WHAT output besides energy

A

Acetate, carbon dioxide

36
Q

In ATP creation , an acid is created, as well as 2 other waste products

A

Lactate, water, carbon dioxide

37
Q

DEANIMATION is which step in breakdown of amino acids and removes which molecule

A

First step and removes nitrogen

38
Q

NAD and FAD are part of what chain

A

Electron transport - they are carriers in this chain. Leading to part of cell where ATP is generated

39
Q

Men have 10% more water in bodies than women. How much water should they have every day?

A

125 oz or 3.7 liters

40
Q

Women should have how much water every day

A

91 oz or 2.7 liters

41
Q

How much water 15 mins before exercise

A

16 oz

42
Q

How much water for every kilogram of weight lost?

A

50 oz per kilogram. A kilogram is 2.2 lbs. SO for a lb of weight loss it would be 16-22 oz

43
Q

Branched chain amino aids. - there are 3

A

Leucine, isoleucine and valine - do not have to go to liver to be broken down for energy

44
Q

Drip coffee has most caffeine although brew has similar .How much caffeine in a cup

A

125 to 175 in drip , brew is 100 to 150

45
Q

Drip coffee has similar caffeine to brewed but somewhat higher - how much in each

A

Drip 125 to 175 brew is 100 to 150

46
Q

Créatine is it made in the body or not? What does it supply energy for

A

Yes it is made but can be consumed and is used for muscle contraction phase

47
Q

HMB is a metabolite of amino acid luecine - why use it as a supplement and how much

A

3 gram a day for hypertroph

48
Q

The phases of general adaptation syndrome are

A

Alarm phase
Resistance or adaptation phase
Exhaustion phase

49
Q

Mechanical specificity refers to weight and movementt or speed and movement patterns?

A

Weight and movement, neuromuscular refers to speeds and patterns to improve efficiency

50
Q

Metabolic specificity refers to what kind of demand place don the body

A

Energy demands

51
Q

Knee injuries occur in what age group and what percent is non-contact

A

Ages 15 to 25 with 70%

52
Q

Low back pain affects wat percent of adults

A

80

53
Q

Active isolated stretching - is it multiplanar?

A

Active isolated is agonists moving a limb thru full ROM allowing antagonists to stretch.

54
Q

Dynamic stretching is it multiplanar?

A

Yes - it is multiplanar extensibility with optimal neuromuscular control

55
Q

Heart rate reserve method is establishing intensity based on difference between what

A

Max and resting heart rate . Karvonen method

56
Q

Rate or perceived exertion (RPE) is based on Borg scale and what is the min and max and what is moderate

A

Scale is 6-20 and moderate is 12-14

57
Q

Talk test is related to vent threshhold method. The vent threshhold is what

A

The switch between aerobic to anaerobic

58
Q

Perturbation

A

Shaking or disturbance, associated with static balance

59
Q

Dynamic balance is the ability to maintain equilibrium when what is present

A

External forces

60
Q

Reactive training enhances the rate of force production - what is force production=

A

Ability of muscles to exert max force output in min time

61
Q

Reactive training works to improve motor learning and efficient by 4 ways

A

Rate of force prod, motor unit recruitment, firing frequency and motor unit sync

62
Q

Amortization is not eccentric or concentric. But ?

A

Isometric

63
Q

Agility is the ability to maintain center of balance while

A

Changing direction and speeds

64
Q

Single set system - perform how many sets

A

One

65
Q

Multiple set system

A

2 or 3 warmsups of increasing resistance, followed by several sets of same resistance

66
Q

Pyramid system is what and how many reps

A

Light to heavy/heavy to ligh. 10 to 12 reps with light load. Then increase and perform one or 2 reps, usually in 4-6 sets. OR 1-2 reps, decrease load and increase reps for 4-6 sets

Personal Fitness Training Certification (8 decks)

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