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personal training > Midterm 1 > Flashcards

Midterm 1 Flashcards

1
Q

physical activity

A

any movement (muscles using energy to contract)

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2
Q

exercise

A

structured activity to see improvements in a specific area

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3
Q

physical fitness

A

traits we possess but can also improve on (flexibility, etc)

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4
Q

map trends in america

A

-overall physical inactivity has increased over time
-obesity has increased over time

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5
Q

personal trainer scope of practice

A

-screen and interview potential clients
-perform fitness tests or assessments
-help clients set goals and provide motivation
-develop exercise programs
-demonstrate and instruct specific techniques
-provide clients with safe and effective exercise techniques and programs
-supervise or “spot” clients when they are performing exercises
-maintain records of client progress
-be knowledgeable resource
-educate clients

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6
Q

ipsilateral

A

same side of the body (right arm right leg)

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7
Q

contralateral

A

opposite sides of the body

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8
Q

prone

A

face down

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9
Q

supine

A

laying on back with face up

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10
Q

valgus

A

distal end of segment rotates laterally (knock knees)

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11
Q

varus

A

distal end of segment rotates medially (bow legged)

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12
Q

sagittal plane

A

cuts left from right

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13
Q

frontal plane

A

cuts back of body from the front of the body

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14
Q

transverse plane

A

cuts the top of the body from the bottom

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15
Q

fibrous joints

A

immovable

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16
Q

cartilagenous joint

A

semi movable, bone->cartilage->bone

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17
Q

synovial joint

A

freely moveable, has a synovial cavity filled with synovial fluid as well as synovial membrane that all allows for most movement

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18
Q

what does not regrow

A

cartilage

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19
Q

neck joint actions

A

-R/L rotation
-flexion/extension
-lateral R/L flexion
-circumduction
-protraction/retraction

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20
Q

trunk joint actions

A

-R/L rotation
-flexion/extension
-lateral R/L flexion

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21
Q

glenohumeral joint actions

A

-internal/external rotation
-flexion/extension
-abduction/adduction
-horizontal ab/adduction
-circumduction

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22
Q

elbow joint actions

A

flexion/extension

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23
Q

forearm joint actions

A

supination/ pronation

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24
Q

scapulae joint actions

A

-scapular protraction/retraction
-scapular upward/downward rotation
-elevation/depression

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25
Q

wrist joint actions

A

-flexion/extension
-abduction/adduction
-circumduction

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26
Q

hip joint actions

A

-internal/external rotation
-flexion/extension
-circumduction
-abduction/adduction
-horizontal abduction/adduction

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27
Q

knee joint actions

A

flexion/extension

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28
Q

ankle joint actions

A

-circumduction
-inversion/eversion
-dorsi/plantar flexion

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29
Q

isotonic contraction

A

-concentric and eccentric phase
-muscle length changes or joint angle changes

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30
Q

isometric contraction

A

no joint angle or muscle length change, muscle contracts but does not shorted

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31
Q

concentric phase

A

struggle phase, muscles shortening, joint angle decreases

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32
Q

eccentric phase

A

relax phase, muscles lengthening, joint angle increases

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33
Q

muscle roles

A

-agonist: prime mover
-antagonist: opposing group
-synergists: provide support and unwanted movement
-stabilizers: help stabilize body during movement

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34
Q

pec major

A

-runs humerus to clavicle and sternum to ribs
-horizontal adduction

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35
Q

pec minor

A

-ribs to scapulae
-scapular protraction

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36
Q

rectus abdominis

A

-xiphoid process to pubic symphysis
-trunk flexion

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37
Q

external/internal obliques

A

-pelvis to ribs
-trunk rotation and flexion

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38
Q

transversus abdominis

A

-pelvis to ribs
-trunk rotation and stabilization

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39
Q

serratus anterior

A

-ribs to scapulae
-scapular rotation and stabilization

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40
Q

anterior deltoid

A

-clavicle to humerus
-shoulder flexion, horizontal adduction, interior rotation

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41
Q

middle deltoid

A

-acromion process to humerus
-shoulder abduction

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42
Q

biceps brachii

A

-head of scapula to head of radius
-elbow flexion ???

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43
Q

brachialis

A

-humerus to ulna
-elbow flexion

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44
Q

brachoradialus

A

-humerus to radius
-elbow flexion

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45
Q

illiacus

A

-illiac crest/pelvis to femur
-hip flexion

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46
Q

psoas major

A

-lumbar spine to femur
-hip flexion, lateral trunk flexion, external rotation of thigh

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47
Q

quadriceps

A

-vastus lateralis, medialis and intermedius from femur to tibia and patella, rectus femoris from pelvis to tibia
-knee extension

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48
Q

sartorius

A

-lateral edge of pelvis to medial edge of tibia
-hip flexion

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49
Q

illiacus

A

-iliac crest/pelvis to femur
-hip flexion

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50
Q

adductor longus, brevis and magnus

A

-pelvis to femur
-adduction, assist with hip flexion

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51
Q

pectineus

A

-pelvis to femur
-hip flexion and adduction

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52
Q

gracilis

A

-pelvis to tibia
-hip adduction, knee flexion and internal rotation

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53
Q

tibialis anterior

A

-fibula to heel
-ankle dorsi flexion

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54
Q

upper trapezius

A

-base of skull to clavicle
-scapular elevation

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55
Q

middle trapezius

A

-spine to scapula
-scapular retraction

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56
Q

lower trapezius

A

-T spine to scapular
-scapular depression

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57
Q

latissimus dorsi

A

-from scapula, humerus, T spine to pelvis
-shoulder adduction and extension

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58
Q

rhomboids

A

-from C and T spines to scapula
-scapular retraction

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59
Q

posterior deltoids

A

-scapula to humerus
-horizontal shoulder abduction, shoulder extension, external rotation

60
Q

erector spinae

A

-from C and T spines and base of skull to pelvis
-trunk extension

61
Q

infraspinatus

A

-scapula to humerus
-external rotation

62
Q

supraspinatus

A

-scapula to humerus
-initial abduction

63
Q

teres minor

A

-scapula to humerus
-external rotation

64
Q

subscapularis

A

-scapula to humerus
-internal rotation

65
Q

triceps

A

-from scapula and humerus to ulna
-elbow extension

66
Q

semitendinosus and semimembranosus

A

-pelvis to tibia
-flexion at knee, extension at hip

67
Q

biceps femoris

A

-pelvis and femur to fibula
-flexion at knee, extension at hip

68
Q

gastrocnemius

A

-femur to heel
-plantar flexion at ankle, knee flexion

69
Q

soleus

A

-tibia and fibula to heel
-plantar flexion at ankle

70
Q

gluteus maximus

A

-pelvis to femur
-hip extension, lateral rotation

71
Q

gluteus minimus

A

-pelvis to femur
-medial hip rotation

72
Q

gluteus medius

A

-pelvis to femur
-hip abduction, medial rotation

73
Q

iliotibial band

A

-lateral side of thigh
-assists with flexion, extension, abduction, rotation at hip

74
Q

exercise physiology

A

study of how body systems react and adapt to the stress of exercise

75
Q

cardiovascular system purpose

A

-nutrient delivery
-waste removal
-oxygen transportation
-ph regulation
-hormone and enzyme transportation
-fluid balance and temperature maintenance

76
Q

blood flow through cardiovascular system

A

inferior/superior vena cava
R atrium
tricuspid valve
R ventricle
semilunar valve
arterioles
lungs
veins
L atrium
bicuspid valve
L ventricle
aortic semilunar valce
aorta

77
Q

anatomical pulse sites

A

carotid, brachial, radial, ulnar, femoral, popliteal, posterior tibial, dorsalis pedis

78
Q

normal BP

A

<120/80

79
Q

elevated BP

A

120-129/<80

80
Q

stage 1 hypertension

A

systolic between 130-139, or diastolic between 80-89

81
Q

stage 2 hypertension

A

systolic >140 or diastolic >90

82
Q

respiratory system is responsible for

A

breath control
distribution of ventilation

83
Q

upper tract function

A

purified, warms, humidifies air

84
Q

nasal tract components

A

nasal cavity
pharynx
larynx

85
Q

lower tract function

A

gas exchange

86
Q

lower tract components

A

trachea
primary bronchi
lungs

87
Q

VO2 max formula

A

VO2 (mL/kg/min)= HR x SV x a-vO2

88
Q

proprioception

A

receipt of info from joints, muscles and tendons that allows the brain to determine body movements and positions, helps regulate movement and prevent injury

89
Q

muscular system structure

A

-muscle
-fascicle
-muscle fiber/cell
-myofibril
-myofilaments

90
Q

sliding filament theory

A

cross bridges of myosin pull actin toward center or sarcomere –> creates tension and shortens muscle fibers

91
Q

thick filament

A

myosin

92
Q

thin filament

A

actin

93
Q

static training

A

muscle fiber length is constant

94
Q

dynamic training

A

muscle length changes based on eccentric or concentric contractions

95
Q

type 1 muscle fibers

A

slow twitch
-resists fatigue
-great for low intensity/long duration activities
-aerobic

96
Q

type 2x muscle fibers

A

fast twitch
-power and speed
-minimal aerobic capacity

97
Q

type 2a muscle fibers

A

fast twitch
-moderate force
-some aerobic capacity

98
Q

3 neurological systems

A

CNS
PNS
ANS

99
Q

2 systems of PNS

A

somatic
visceral

100
Q

2 systems of ANS

A

sympathetic
parasympathetic

101
Q

all or none principle

A

sarcomeres contract maximally or not at all, no matter the strength of the nerve impulse

102
Q

what determines force production in a movement?

A

of sarcomeres recruited to contract

103
Q

neuromuscular control

A

sensory motor nerves
nerve impulse
CNS
motor command
motor neuron
targeted muscles
movement

104
Q

muscle spindles

A

sensitive to stretch
stretch reflex
located in skeletal muscle

105
Q

golgi tendon organs

A

sensitive to tension
located in tendon adjacent to myotendonal joint

106
Q

creatine phosphate system

A

during muscle contraction ATP is dephosphorylated into ADP +Pi which converts creatine into creatine phosphate that the body can use immediately but only for about 1 minute

107
Q

anaerobic glycolysis

A

glucose goes into anaerobic glycolysis and produces ATP and pyruvate/lactate and other products for aerobic metabolism

108
Q

aerobic oxidation

A

TCA/Kreb cycle where ATP and NADH are produced

109
Q

acute responses to exercise

A

-BP: SBP increases linearly with intensity, DBP may decrease slightly or remain the same
-HR: linear increase w/ intensity and O2 uptake
-blood flow: blood flow is directed toward working muscles, away from skin and internal organs

110
Q

chronic respones to exercise

A

-symptom relief CAD/CVD
-increase aerobic capacity
-reduce resting HR
-reduction in DBP and SBP
-increased muscular strength
-muscular hypertrophy
-improved muscular endurance

111
Q

biomechanics definition

A

applies principles of mechanics to living organisms, there are mechanical risks to exercise

112
Q

goal of biomechanics

A

enhance performance and movements, prevent injury, help clients know how to move well for their body

113
Q

biomechanics premise 1

A

exercise is a physical stress on a body’s structure
-overtime, the body will adapt based on forces applied

114
Q

biomechanics premise 2

A

physiological effects/adaptations of exercise (good or bad) are caused by mechanical stress placed on body

115
Q

biomechanics premise 3

A

personal trainers are in charge of getting clients to their goals both safely and effectively
-do not harm

116
Q

biomechanics premise 4

A

in order to follow premise 3, trainers must understand how to utilize biomechanics to help clients achieve maximum performance and avoid injury

117
Q

levers definition

A

2 forces (effort and resistance) acting upon a point of rotation (fulcrum)
-increase the amount of resistance that can be overcome by application of force

118
Q

length-tension relationship

A

amount of force produced by contractile units depends on length of muscle

119
Q

force coupling relationships

A

-biomechanics principle
-muscles around a joint move together to produce a force

120
Q

reciprocal inhibition

A

-neurological process
-muscles on one side of joint relax to accommodate contraction on other side of joint

121
Q

overactive muscles

A

forcing compensations to occur, tend to be more tight, hypotonic, short, pick up most of the work

122
Q

underactive muscles

A

allow compensations to occur, tend to be lengthened, weakened

123
Q

anterior pelvic tilt muscle imbalences

A

oa: hip flexors
ua: glutes

124
Q

altered reciprocal inhibition

A

tight, short or overactive muscles cause decreased neural drive=less optimal muscle fiber recruitment

125
Q

adaptive shortening

A

staying in one position/posture causes body to adapt

126
Q

synergistic dominance

A

prime movers don’t fire properly so synergists take over for movement, leads to imbalance

127
Q

static posture assessment

A

-feet/ankles apart and flat on ground
-knees slightly bent
-lumbo-pelvic-hip-complex (LPHC) straight
-shoulder girdle down and back
-head and neck straight

128
Q

static pes planus distortion syndrome

A

flat foot
-joint actions: ankle eversion (arch collapse), knee valgus, hip adduction and internal rotation
-overactive muscles: gastrocnemius/soleus complex, adductor complex, hip flexors
-underactive muscles: anterior and posteriof tibialis, glute maximus and medius

129
Q

upper cross syndrome

A

rounded shoulders, forward head position
-joint actions: shoulder girdle protraction and shoulder joint internal rotation
-overactive muscles: pec major and minor, levator scapulae, sternocleidomastoid, upper traps
-underactive muscles: middle/lower traps, rhomboids, deep cervical flexors

130
Q

lower cross syndrome

A

anterior pelvic tilt with excessive arching of back
-joint actions: hip flexion with feet on ground
-overactive muscles: hip flexors
-underactive muscles: glutes

131
Q

overhead squat assessment directions

A

-assess core stability, posture, NM control and muscular imbalances
-shoes off, feet shoulder distance apart and arms overhead
-squat to where femur is parallel to ground
-repeat 5x

132
Q

feet turn out squat assessment

A

-OA: gastrocnemius, soleus, hamstrings
-UA: anterior & posterior tibialis and glut med/max

133
Q

valgus at knee joint squat assessment

A

-OA: tensor fascia lata and ADD complex
-UA: glute max/med and ant/post tibialis

134
Q

excessive forward lean squat assessment

A

-OA: hip flexors, gastrocnemius, soleus, rectus abdominis, external obliques
-UA: glute max, hamstrings, lumbar extensors

135
Q

excessive low back arch squat assessment

A

-OA: hip flexors, lumbar extensors, lats
-UA: glute max, hamstrings, ab complex

136
Q

arms falling forward squat assessment

A

-OA: lats, pec major, pec minor, teres minor
-UA: middle/lower traps, rhomboids, posterior delts, rotator cuffs

137
Q

single leg squat assessment

A

-assess dynamic posture, lower extremity strength, balance, coordination when on one limb
-stand on flat surface with hands on hips and eyes forward, lift one foot, squat as deep as you can while balancing, repeat and switch sides

138
Q

anterior view single leg squat errors

A

-feet turn out
-valgus at knee joint
-drop at pelvis
-OA: ADD complex on standing leg
-UA: glute med and quardatus lumborum

139
Q

push assessment

A

-assess upper body function
-split stand and handles in each hand
-push handles away from body, then return to body (thumbs to armpits)

140
Q

push assessment error head jutting forward

A

OA: upper traps, sternocleudomastoid, levator scapulae
UA: deep cervical flexors

141
Q

push assessment error shoulder elevation

A

OA: levator scapulae, upper traps
UA: lower/middle traps

142
Q

push assessment error low back arch

A

OA: hip flexors, lumbar extensors
UA: glute max, hamstrings, ab complex

143
Q

pulling assessment

A

-assess upper body function
-pull arms back

144
Q

pulling assessment errors from lateral virw

A

head jutting forward
shoulder elevation
low back arch

145
Q

hinge hip assessment

A

-assess NM control of trunk and pelvis and movement patterns at hip
-stand shoulder distance apart with tall posture
-hands to hips or back on stick
-hinge forward at the hips that stand back up

146
Q

corrective exercise continuum: inhibit

A

-inhibit tension in areas identified as being overactive or shortened through assessments
-self myofasical release techniques

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