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Canfit Pro > Lesson 1 > Flashcards

Lesson 1 Flashcards

1
Q

What are the primary components of fitness?

A

Cardio Respiratory
Muscular Capacity
Flexibility
Body Composition

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2
Q

What are the secondary components of fitness?

A

Coordination
Agility
Reaction Time
Speed
Balance
Mental Capacity

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3
Q

What does the FITT principal stand for?

A

Frequency
Intensity
Time
Type

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4
Q

What does optimal health consist of?

A

Mindset
Physical Health
Nutrition

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5
Q

What is progressive overload?

A

Increase intensity through weight and or duration

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6
Q

What is reversibility?

A

The state in which you return to pre training

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7
Q

What is body composition?

A

Fat to lean muscle ratio

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8
Q

How is muscular capacity measured or increased?

A

Endurance - How long (high reps)
Strength - How much (low reps)
Power - endurance & strength (explosive / jumping)

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9
Q

3 Components of optimal health?

A

Physical Health
Nutrition
Mindset (Mental Health)

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10
Q

What is the 3 byproducts of Aerobic Glycogen?

A

C02
H20
Heat

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11
Q

What is the ATP production and name of system from 0-10 seconds?

A

Anaerobic ATP-CP
1 ATP

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12
Q

What is the name of the system and ATP production from 10 sec - 2 mins?

A

Anaerobic Glycolytic System
3 ATP

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13
Q

What is the name of the system and ATP production used after 2 mins?

A

Aerobic Glycolytic System
38 ATP

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14
Q

What system is used for sleep or long term light exercise and how many ATP are produced?

A

Fatty Acid Oxidation
100 ATP

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15
Q

What is to much lactic acid called?

A

Lactic Acidosis

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16
Q

Which pressure goes up during exercise?

A

Systolic

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17
Q

Which pressure stays the same or slightly drops during exercise?

A

Diastolic

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18
Q

What is the blood pressure for the average person?

A

120 / 80
Systolic/Diastolic

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19
Q

What is the max HR formula?

A

220- age

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20
Q

Which side of the heart is responsible for pulmonary (lung) circulation?

A

Right

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21
Q

Left side of the heart is responsible for what?

A

Systemic Circulation

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22
Q

Where does the exchange of blood oxygen happen?

A

Alveoli

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23
Q

Aerobic capacity is measured by what?

A

V02 max

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24
Q

What state do you enter post workout?

A

EPOC
Excess Post-Exercise Oxygen Consumption

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25
Q

Oxygenated blood is delivered to the body through the ?

A

Aorta

26
Q

What is the name of the blood vessel carrying blood from the right ventricle to the lungs?

A

Pulmonary Artery

27
Q

What is the term used to describe movement in which the muscle lengthens under load?

A

Eccentric contraction

28
Q

What are the 3 planes of motion ?

A

Saggital
Frontal
Transverse

29
Q

Cardiac Output formula is what?

A

Q=SV+HR
Aka
Cardiac Output=Stroke Volume+Heart Rate

30
Q

What is the transition called between using stored energy and the aerobic state?

A

Lactic Threshold

31
Q

What are the 2 types of pain and their descriptions?

A

Mechanical - damage to muscle or bone
Systemic- disease or infection

32
Q

What are the 2 types of pain and their causes?

A

Acute - single force the leads to immediate pain
Overuse - repetitive movement leading to gradual onset

33
Q

How do we prevent acute injuries?

A

Technique
Cueing/Coaching
Warm up/Cool Down
Inspect equipment
Report damage

34
Q

How many bones do adults have and how many are we born with?

A

206
Born with 270

35
Q

Which energy system do fast twitch muscles use?

A

Anaerobic ATP-CP

36
Q

What are the 4 muscles of the rotator cuff?

A

Supraspinatus
Infraspinatus
Teres Minor
Subscapularis

37
Q

What tissue attaches bone to bone?

A

Ligaments

38
Q

What tissue attaches muscle to bone?

A

Tendons

39
Q

What are the supportive muscles called?

A

Synergists

40
Q

What are the 3 cardio training phases called?

A

Pre cardio
Cardio
Cardio recovery

41
Q

What is the CNS (central nervous system) composed of?

A

The Brain and spinal cord - main control centre

42
Q

What is the PNS and it’s function?

A

Peripheral Nervous System
Connects CNS(brain) to extremities

43
Q

What is the muscle attachment furthest away called?

A

Insertion - Distal

44
Q

What is the nearest muscle attachment called ?

A

Origin - Proximal

45
Q

What are the 6 anatomical terms?

A

Proximal - Distal
Dorsal - Plantar
Supine - Prone
Anterior- Posterior
Medial - Lateral
Superior- Inferior

46
Q

What are the 6 trans theoretical modes of change?

A

Pre contemplation
Contemplation
Preparation
Action
Maintenance
Relapse

47
Q

What are the prime muscles creating the action called?

A

agonists

48
Q

What are the opposing muscles called ? Aka the ones responsible for eccentric movement.

A

Antagonists

49
Q

The hamstrings are responsible for what 2 actions?

A

Knee Flexion
Hip Extension

50
Q

What are the 3 types of cueing?

A

Visual
Verbal
Body Language

51
Q

What fuel system is used in downhill skiing?

A

ATP-CP

52
Q

What are the 4 elements of a good program design?

A

Safe
Effective
Efficient
Enjoyable

53
Q

What action is the Gluteus Medius responsible for?

A

Leg Abduction

54
Q

What is the long term aerobic energy system called?

A

Homeostasis or Steady State

55
Q

What are CanFitpros 5 strategies for adherence to exercise?

A
  1. See the light at the end of the tunnel
  2. Being relatable
  3. Make them feel welcome
  4. Build their confidence
  5. Create community
56
Q

What 2 cells bind together to create muscle contraction?

A

Actin and myosin

57
Q

What are the 4 muscles that makeup the quadriceps?

A

Sartorius
Rectus Femoris
Vastus Medialis
Vastus Lateralis

58
Q

What are the 3 muscles that make up the hamstrings?

A

Semitendinousus
Bicep Femoris
Semimembranosus

59
Q

What are the 2 muscles that make up the calves?

A

Gastrocnemius
Soleus

60
Q

What muscle is responsible for dorsi flexion?

A

Tibialis Anterior

61
Q

What are the 9 CanFitPro training principles?

A
  1. FITT Principal
  2. Individualization
  3. Recovery
  4. Maintenance
  5. Specificity
  6. Progressive Overload
  7. All around Development
  8. Reversibility
  9. Structural Tolerance

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