Missed Questions Flashcards
What are sensitive to changes in tension and the rate of that change protecting a muscle from possible injury?
Golgi tendon organs
What is true of type 1 or slow twitch muscle fibers?
They contain more capillaries mitochondria and myoglobin than type 2 muscle fibers
Which of the following is characteristic of muscle spindles?
They are sensitive to change in length of muscle and the rate of change
Amount of blood pumped out of the heart with each contraction
Stroke volume
Describe cardio respiratory fitness?
Maximal oxygen consumption
Vessels that transport blood from capillaries towards the heart
Veins
Arterioles branch out into vessels known as
Capillaries
Fact about skeletal muscle
It’s a voluntary muscle
Heavy breathing results in an increase in the activity level of which secondary respiratory muscle?
Scalenes
Deoxygenated blood is pumped from the right ventricle through which vessel?
Pulmonary arteries
Sliding filament theory when does muscle contracting occur?
Actin and myosin filaments slide past each other shortening the sarcomere
Which distinguishes type 1 from type 2 muscle fibers
Decreased oxygen density
Left ventricle blood leaves through?
Aorta
Heavy breathing increases activity level in this secondary respiratory muscle
Scalenes
What happens to metabolism during EPOC?
Remains elevated
What happens after 90 minutes of exercise
The majority of glycogen stores is depleted
Which term refers to the assistance of amino acids in energy production during periods of starvation?
Glyconeogenesis
Client runs a mile in 6:30- what energy system is used to primarily to produce energy?
Oxidative
Scapular elevation refers to what motion of the scapula?
Superior
What to do when rolling across a tender spot on piriformis?
Hold the spot for 30 seconds
To target TFL the clients back leg should be
Externally rotated
If client is performing static stretching on calves what was his overhead squat assessment looking like?
Feet were turned out
Appropriate flexibility at the power level before an athletic competition would be
Functional flexibility
Dynamic stretching improves soft tissue extensibility by
Reciprocal inhibition
The ability of the neuromuscular system to allow all muscles to work synergistically
Neuromuscular efficiency
Where to place foam roller for latissmus Dorsi
Under the arm
Which of the following requires a client to perform cardio respiratory exercise at maximal effort while monitoring ventilation response?
Peak VO2 method
Exercise that is a core stabilizer and appropriate for Phase 1 if OPT model?
Floor probe cobra
What level core training prepares for dynamic stabilization and generate force at more functionally applicable speeds?
Core power
Muscles of global stabilization
System responsible for:
Intervertebral stability from vertebrae to vertebrae
Before doing the ball medicine pullover throw exercise to decrease stress to lower back and shoulders need extensibility of this muscle
Latissimus dorsi
Training for balance exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion
Balance strength
When performing a multi planar lunge to balance exercise and a client exhibits excessive extension of the lumbar spine - how to help the client?
Tell client to reduce stride length
Order of progression for balance
Floor Half foam roll Balance beam Balance disc Foam pad
Balance strength exercise that requires individual to lift one leg directly besides the balanced leg then bend from the waist slowly to reach toes of balanced leg
Single leg Romanian dead lift
Reactive training improves neuromuscular efficiency and improves range of speed of what system
Central nervous system
Ice skaters are good for what phase of OPT?
Phase 5 Power
Stretch shortening cycles do what?
Produce the necessary force to change the direction of an objects center of mass efficiently
Individual reacts to ground surface in such a way that he or she develops larger than normal ground forces that can be used to project the body with a greater velocity or speed of movement
Reactive training
What type of exercise is used second in a phase 2 strength endurance superset
Stabilization
Adaption of muscular hyper trophy is best achieved using which of the following rep tempo
2/0/2
Client finishes for weeks of phase 4 of opt program - which adaptation is likely to occur
Increased maximal strength
Stabilization exercise example
Single leg cable rows
Resistance should be positioned to resist shoulder horizontal addiction during which exercise
Standing cable chest press
When spitting during a bench press where to spot?
Determine amount of reps before performing the set
Which of the following differs from a barbell or medicine all because the center of mass is away from the handle
Kettlebell
Avoid what for a diabetic patient with peripheral neuropathy?
Foam rolling calves
What is appropriate movement assessment for elderly client?
Pushing test
Appropriate assessment for a pregnant woman out of single leg squat, Davies, shark skill, bench press?
Single leg squat
How to know when a youth client can progress?
Postural control
Daily intake of carbs
6-10 g/kg of body weight
Function of lipids in the body
A precursor to hormone production
How to gain lean body mass
Eat 4-6 meals per day
Effect of dehydration
Increased heart rate
SMR Release of adductors- where to place the foam roller
The groin region inside the upper thigh
Addiction is movement back toward the midline of the body in what plane
Frontal plane
Pronation of the forearm involves inward movement of the forearm in which plane
Transverse
Phase 4 workout how many reps per resistance training should be performed
1-5
Example of hypertrophy phase exercise
Barbell squat
Focus of power phase
Increased rate of forced production
What method is most appropriate for strength endurance
Using superset techniques with high volume for 4 weeks
Take what measure to before Rockport walk test
Weight
What is overactive in overhead squat assessment if you see a forward lean
Overactive hip flexor complex and soleus
Excessive forward lean during overhead squat caused by
Overactive abdominal complex and gastrocnemius
Pronation Distortion Syndrome
Shortened muscles
Gastro, soleus, peroneals, adductors, IT band, hip flexor complex, biceps femoris
Pronation distortion syndrome
Lengthened muscles
Anterior tibialis, posterior tibialis, glute max, glute med, Bastia medialis, hip external rotators
Lower crossed syndrome
Shortened muscles
Gastro, soleus, adductors, hip flexor complex, latissimus dorsi, erector spinae
Lower Crossed syndrome
Lengthened muscles
Anterior and posterior tibialis, glute max and med, transverse abdominis, internal obliques
Upper crossed syndromes shortened muscles
Upper trap, lavatory scapulae, sternocleidomastoid, scalenes, latissimus dorsi, Teresa major, subscapularis, pectoralis major and minor
Upper crossed syndrome lengthened muscles
Deep cervical flexors, serratus anterior, rhomboids, middle and lower trap, trees minor, infraspinatus
Overhead squat paternal view
Excessive leave forward
Overactive
Soleus, gastro, hip flexor, abdominal complex
Under active
Anterior tibialis
Glute max
Erector spinae
Lateral overhead squat assessment
Low back arches
Overactive
Hip flexor complex
Erector spinae
Latissimus dorsi
Underactive
Glute max
Hamstring complex
Intrinsic core stabilzers
Over head squat arms fall forward
Overactive
Latissimus dorsi
There’s major
Pectoralis major and minor
Under active
Middle lower trap
Rhomboids
Rotator cuff
Overhead squat feet turn out
Overactive
Soleus, lateral gastro, bicep femoris
Underactive
Medial gastro, medial hamstring, gracilis, sartorius, popliteus
Overhead squat
Feet turn in
Overactive
Adductor complex
Biceps femoris
TFL
Vastus lateralis
Underactive
Glute max, med, vastus medialis oblique
Number of exercises per body part for hypertrophy
2 to 4
For hypertensive clients taking meds that influence heart rate, which method to establish training heart rate
Heart rate response
The Golgi Tendon organ is an essential component of static stretching because:
It allows lengthening of the muscle
If a clients knee moves inward while performing the Single Leg squat test - which muscle is over active
Adductor longus
Who can supervise a client on an 800 to 100 calorie diet
A medical physician
Which out of the following are Durnin Womersley formula
Calf mid axillary line subscapular thigh
Subscapular
What should a trainer consider for a senior client
Progression should be from a seated machine to standing exercises
A client who has increased functional capacity to adapt to a stressor in which of the following stages of general adaption syndrome
Resistance development
Stabilization endurance phase exercises should be performed with which type of intensity
Low
Clients shoulders elevate during a pulling assessment which may be underactive?
Mid and lower trapezius
The inner most layer of muscular connective tissue
Endomysium
Which of the five principles of goal setting focuses on establishing goals that are challenging but not extreme
Attainable realistic specific timely
Attainable
When assessing overhead squat, an indication of relative flexibility due to tightness in the lateral gastro is
External rotation of the feet
When performing this exercise the load should be positioned to resist shoulder extension and scapular retraction
Standing cable row
A client has mastered the single leg squat on the floor - which of the following is a priori ice probe and challenging progression?
Two legged squat on a dyna disc
When a client performs reactive exercises in the Stabilization Level of training they should hold the landing position for how many seconds before repeating the movement?
3-5 seconds
Which of the following is appropriate spotting technique?
The spotter should spot at the wrists when clients are performing a dumbbell exercise
The ability to react and change body positions with maximum rate of force production in all planes of motion and from all body positions during functional activities?
Vitamin A D iron and zinc
To ensure proper front side mechanics during sprinting the ankle must be in what position
Doesiflexion
Davies law states which of the following
Soft tissue models along the lines of stress
Which muscle is probably underactive when the arms fall forward during the overhead squat
Rhomboids
Which of the following is an example of a strength level resistance training exercise for legs
Multiplanar dumbbell step up
When performing this move the load must be placed in such a way to resist elbow extension
Standing triceps extension
During overhead squat assessment a client demonstrates an excessive anterior pelvic tilt- which of the follow muscles is overactive
Bicep femoris
Piriformis
Transverse abdominis
Latissimus dorsi
Latissimus dorsi
The principle that states the body will adapt to the demands that are placed upon it is the principle of
Specificity
Which is the appropriate intensity when training an obese client
60-70 % of max heart rate
What part of the digestive system are protein strands broken down
Stomach
Personal trainers have a max time to make a good first impression
20 seconds
Muscle imbalances can be caused by lack of core strength and poor training techniques; which concept causes the bicep femoris and piriformis to compensate in a squatting movement
Synergistic dominance
An active kneeling hip flexor stretch is an example of
Reciprocal inhibition
What contributes to rapid weight loss when consuming a low carb diet?
Loss of water
Which of the following occurs at the shoulder while it is moving in the frontal plane
Abduction
Based on overhead squat assessment findings, if a client exhibits knees moving inward which flexibility exercises are recommended
Adductor static stretch
A slow and controlled dumbbell chest press performed on a stability ball is an example of what type of specificity?
Neuromuscular
Which of the following muscles is lengthened in lower cross syndrome
Pisa’s minor
Recurs femoris
Erector spinae
Transverse abdominis
Transverse abdominis
Ball squat to curl press
Multiplanar step up balance
Ball dumbbell chest press
Push up
Standing cable row
Ball dumbbell row, single leg dumbbell scapulation seated stability ball military press
Single leg dumbbell curl single leg barbell curl supine ball dumbbell triceps extension ball squat multiplanar step up to balance
Resistance stabilization
Lunge to two arm dumb bell press Squat to two arm press Flat dumbbell chest press Barbell bench press Seated cable row Seat lay pull seat dumbbell shoulder press, seated shoulder press machine, seated two arm dumbbell bicep curl bicep curl machine cable push downs supine bench barbell tricep extension leg press barbell squat
Resistance strength
Two arm medicine ball chest pass Rotation chest pass Ball medicine ball pullover throw Wood chop throw Two arm push press barbell clean Medicine ball scoop toss Medicine ball side oblique throw Squat jump Tuck jump
Resistance power
Marching
Floor bridge
Floor probe cobra
Probe iso abs
Core stabilization
Ball crunch
Back extensions
Reverse crunch
Cable rotations
Core strength
Rotation chest pass
Ball medicine ball pullover
Front MV oblique throw
Wood chop throw
Core Power
Single leg:
Balance
Balance reach
Hip internal and external rotation
Lift and chop
Balance stabilization
Single leg Squat Squat touchdown Romanian dead lift Multiplanar step up to balance Multiplanar lunge to balance
Balance strength
Squat jump with stabilization
Box jump up with stabilization
Box jump down with stabilization
Multiplanar jump with stabilization
Plyometruc stabilization
Squat jump
Tuck jump
Butt kick
Power step up
Plyometric strength
Ice skater
Single leg power step up
Proprioceptive plyometrics
Plyometeric power
Adduction/Abduction
Lateral flexion
Eversion/Inversion
Side lateral raise, side lunge, side shuffle
What plane of motion?
Frontal
Flexion
Extension
Bicep curl, tricep push down, squat
What plane of motion
Sagittarius
Rotation
Horizontal adduction/abduction
Throwing golfing swinging a bat, trunk rotation
What plane
Transverse
