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one Flashcards

1
Q

3 opt training stages

A
  1. stabilization
  2. strength
  3. power
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2
Q

NASM Opt trainging phases

A
  1. stabilization end
  2. strength end
  3. hypertrophy
  4. max strength
  5. power
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3
Q

phases that have supersets

A

2 and 5
strenght end and power

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4
Q

three parts of a neuron

A

1 cell body
2 axon
3 dendrites

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5
Q

three joint motions

A

1 roll
2 slide
3 spin

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6
Q

skeletal system functions

A

1 shape
2 protection
3 movement
4 blood production
5 store minerals

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7
Q

layers of muscle

A

1 epimysium
2 perimysium
3 endomysium also the deepest layer

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8
Q

slow twitch fibers

A

1 increased oxygen
2 smaller
3 less force
4 slow fatigue

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9
Q

fast twitch fibers

A

1 less oxygen
2 larger
3 more force
4 fast fatigue

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10
Q

muscle spindle

A

1 change in length
2 stretch reflex
3 cause contraction

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11
Q

golgi tendon

A

1 attach to tendons
2 change in muscle tension
3 cause relaxation

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12
Q

blood flow in the heart

A

1 right A (no O)
2 right V ( no O)
3 left A (O)
4 left V (O to body)

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13
Q

blood vessels

A

1 arteries
2 arterioles
3 capillaries
4 venules
5 veins

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14
Q

blood functions

A

1 transport O
2 transport waste
3 transport hormones
4carries heat
5 regulates temp
6 clotting protects leaving
7 fights disease in sickness

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15
Q

ATP-PC

A

1 10-15 sec
2 fastest
3 no-O
4short
5 high intensity

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16
Q

glycolysis

A

1 30-50 sec
2 use carbs
3 medium duration

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17
Q

oxidative system

A

1 oxidative
2 slow process
3 long duration

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18
Q

3 oxidative systems

A

1 aerobic glycolysis
2 Krebs cycle
3 electron transport chain (ETC)

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19
Q

respiratory quotient

A

1 RQ of .7=100% fat
2 RQ of 1=100% carbs

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20
Q

sagittal plane

A

motion: flexion/extension
axis: coronal

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21
Q

frontal plane

A

motion: abduction/adduction, lateral flexion, eversion/inversion
axis: anterior/posterior

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22
Q

transverse plane

A

motion: internal/external rotation, left/right rotation, horizontal abduction/adduction
axis: longitudinal

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23
Q

estimated HR

A

220-age
HR training zones:
1 65% to 75%
2 76% to 85%
3 86% to 95%

24
Q

which pulse

A

radial pulse

25
Q

BMI for overweight/obese

A

overweight 25.0-29
obese: 30-34
obese2: 35-39
ovese3: 40+

26
Q

cumulative injury cycle

A

1 tissue trauma
2 inflammation
3 muscle spasms
4 adhesions
5 altered neuromuscular control
6 muscle imbalance
7 repeat

27
Q

integrated flexibility

A

corrective (SMR and static stretching)
active (SMR and active isolated stretching)
functional (SMR and dynamic stretching)

28
Q

recommended exercise for adults

A

150 minutes of moderate intensity or
75 minutes of vigorous aerobic exercise.

29
Q

cardiovascular training for general health

A

60% of max O consumption

30
Q

FITTE principles meaning

A

1 Frequency
2 Intensity
3 Time
4 Type
5 enjoyment

31
Q

local stabilization system muscles (type 1 slow twitch)

A

transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm

32
Q

best core exercise for beginner

A

prone iso abs

33
Q

core musculature

A

local stabilization system movement system

34
Q

stabilization exercises

A

1 involve no lower body joint movement
2 balance power include a “hop”
3 balance strength involve bending at hip or knee

35
Q

proprioceptively challenging equipment

A

1 floor
2 balance beam
3 half foam roll
4 foam pad
5 balance disk
6 wobble board
7 bosu ball

36
Q

three phases of plyometric training

A

1 eccentric
2 amortization
3 concentric/loading

37
Q

three phases general adaptation syndrome

A

1 alarm reaction
2 resistance
3 exhaustion

38
Q

5 resistance training adaptations

A

1 stabilization
2 muscular endurance
3 muscle hypertrophy
4 strength
5 power

39
Q

resistance training systems

A

single set
multiple set
pyramid
superset
drop set
circuit training
peripheral hart action
split routine
a vertical loading
horizontal loading

40
Q

acute variables of training

A

repetition set
training intensity
rep tempo
rest interval
training volume
training frequency
training duration
exercise selection

41
Q

ATP recovery

A

20-30 sec = 50%
40 sec = 75%
60 sec = 85%
3 min = 100%

42
Q

program design
endurance/stabilization

A

reps: 12 to 20,
sets: 1 to 3,
intensity-50% to 70%,
tempo-slow(4/2/1)
rest-0 to 90 sec

43
Q

program design
Hypertrophy

A

reps: 6 to 12,
sets: 3 to 5,
intensity: 70% to 85%
tempo: moderate (2/0/2)
rest: 0 to 60 sec

44
Q

program design
Max strength

A

reps: 1 to 5
sets: 4 to 6
intensity: 85% to 100%
tempo: fast
rest: 3 to 5 min

45
Q

program design
Power

A
46
Q

exercise tools

A

free weight
machines
cable machines
elastic bands
medicine ball
kettle bells
body weight
TRX
bosu ball
stability ball

47
Q

protein intake

A

sedentary = .4g/lb
strength = .5 -.8g/lb
endurance = .5 -.6g/lb

48
Q

amino acids

A

20 total
9 essential

49
Q

recommended macros

A

pro: 10% to 35%
carb: 45% to 65%
fats: 20% to 35%

50
Q

macro calories

A

pro: 4 cal/gram
carb: 4 cal/gram
fat: 9 cal/gram
alcohol: 7 cal/gram

51
Q

fluid recommendations

A

6-12 oz every 15 to 20 min of exercise
16-24 oz/lb lossed during exercise

52
Q

common vitamins with adverse effects when consumed in excess

A

zinc
iron
vitamin D
vitamin A

53
Q

5 stages of change

A

precontemplation
contemplation
preparation
action
maintenance

54
Q

barriers to exercise

A

not enough time
unrealistic goals
lack of support
social physique
anxiety
convenience

55
Q

SMART goals

A

mine own (2 decks)

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