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Personal Fitness Flashcards

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1
Q

The metabolic process that creates energy from the splitting of glucose to form pyruvic acid or lactid acid and ATP

A

Glycolysis

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2
Q

System designed to cause action; consists of somatic and autonomic systems

A

Efferent System

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3
Q

The part of the PNS that sends messages to the CNS

A

Afferent System

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4
Q

Responsible for voluntary action : skeletal muscles

A

Somatic System

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5
Q

Processes and activates involuntary action: blood vessels, glands, internal organs

A

Autonomic System

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6
Q

Consists of the glands and tissues that release hormones. Works with nervous system in regulating metabolic activities.

A

Endocrine System

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7
Q
  1. Alter the rate of protein synthesis 2. Change the rate of enzyme activity 3. Change the rate of transport of nutrients through the cell wall. Classifications: Amino Acid Derivatives, Peptides/Protein, and Steroids
A

Hormones

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8
Q

A byproduct of glycolsis. Gateway to the final common energy producing pathway, the krebs cycle, and it provides acetyl coenzyme A through which fatty acids, and in turn fat, are produced from glucose. Also converts to lactic acid as needed.

A

Pyruvate Acid

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9
Q

Body system that consists of the bones, joints, connective tissue and muscle.

A

Musculoskeletal System

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10
Q

The elements of the muscle that actually shorten upon contraction; made up mainly of two types of protein: actin and myosin

A

Myofilaments

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11
Q

A byproduct of glucose and glycogen metabolism (glycolysis) in anaerobic muscle energetics. Pg. 110 for details

A

Lactic Acid

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12
Q

The science of the structure of the human body

A

Anatomy

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13
Q

The science concerned with the normal vital processes of animal and vegetable organisms

A

Physiology

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14
Q

An increase in muscle fiber size in response to strength training.

A

Hypertrophy

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15
Q

An increase in number of cells in a tissue or organ, excluding tumor formation.

A

Hyperplasia

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16
Q

A corticosteroid that causes a breakdown of protein in muscles

A

[IMGPATH:]/sdcard/StudyDroid/Personal Fitness -47-true.jpg

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17
Q

An abnormal increase of ketone bodies in the body ; usually the result of a low-carbohydrate diet, fasting or starvation.

A

Ketosis

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18
Q

Synarthroidal: Joint with no seperation or articular cavity

Diarthroidal: Feely movable joint with an articular cavity.

A

2 Classifications of Joints

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19
Q

White, fast twitch, fast shortening speed. Energy transfer from aerobic and anaerobic sources.

A

Type 2A Muscle Fiber

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20
Q

White, fast twitch fiber. Most rapid shortening and greatest anaerobic potential.

A

Type 2B Muscle Fiber

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21
Q

Parallel

Fusiform

Triangular

Multipennate

Unnipennate

Bipennate

A

Name the 6 major muscle fiber arrangements

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22
Q

The science or study of movement , dealing mainly with the muscles and muscsle functions

A

Kinesiology

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23
Q

Muscle that plays a secondary role to the prime mover involved.

A

Assistant Mover

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24
Q

When both the agonist and antagonist undergo contraction.

A

Co-Contraction

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25
Q

Muscle that steadies or holds a body part in place.

A

Stabilizer

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26
Q

When a muscle contracts to counteract an undesirable action of another muscle.

A

Neutralizer

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27
Q

Continuous muscle contraction to keep the weight moving

A

Sustained Movement

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28
Q

Inertial movement after an explosive or quick, maximum force contraction.

A

Ballistic Movement

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29
Q

Both the agonist and antagonist contract to control the movement.

A

Guided Movement

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30
Q

Movements in which there are constant agonist, antagonist muscle contractions to maintain a certain position or posture.

A

Dynamic Balance

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31
Q

The study of the mechanical aspects of physical movement, such as torque, drag, and posture, that is used to enhance athletic technique.

A

Biomechanics

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32
Q

Magnitude : How much force is applied Direction: The way which the force is applied Point of Application: Where the force is being applied on the body Line of Action: A straight line is drawn from the point of application of force through the direction of force.

A

4 Components of force

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33
Q

(Twist) Rotary movement in any plane around an axis

A

Torque

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34
Q

The ability to perceive your position and movement of the body or limbs in space.

A

Kinesthesis

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35
Q

Tight: Lower back (erectors), hip flexors Weak: Abdominals (especially obliques), hip extensors

A

Lordosis

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36
Q

Tight: Upper-Abdominals, hip extensors Weak: Lower back (erectors), hip flexors

A

Flat Back

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37
Q

Tight: Upper Abdominals, hip flexors Weak: Obliques, hip extensors

A

Swayback

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38
Q

Tight: Internal oblique, shoulder adductors (pectorals, lattisimus), intedcostals Weak: Erector spinae of the thoracic spine, scapular adductors (mid and lower trapezius)

A

Kyphosis

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39
Q

Tibia and talus bones.

A

The ankle joint is made up of which bones?

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40
Q

The most important functional unit of the body. It provides the main framework and foundation for most of the movements of the body and extremities.

A

Explain the role of the spine in the body.

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41
Q

They work together to creat max ROM in your ability to raise the legs as high as possible.

A

Whats the relationship between the abdominal muscles and hip flexors.

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42
Q

Anterior: biceps, brachialis, pronator teres, Postetior: triceps, anconeus

A

The elbow joint is comprised of which muscles?

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43
Q

A combination of three joints located at the wrist, elbow, and inbetween the ulna and radius bones.

A

The radioulnar joint is made up of which bones.

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44
Q

These muscles act as stabilizers and produce either pronation or supination. Includes: Biceps Supinator Pronator Teres Pronator Quadratus

A

The radioulnar joint is made up of which muscles?

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45
Q

The ends of the radius and ulna bones of the forearm and the carpal bones of the hand.

A

The wrist joint is made up of which bones?

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46
Q

Flexor carpi radialis Flexor carpi ulnaris Palmaris longus

A

The wrist joint is comprised of which muscles?

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47
Q

The strength exhibited at different points in the range of motion will vary because of the angle at which the muscle pulls.

A

Angle of Pull

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48
Q

Our ability to contract our muscles with max force given constaints stemming from structural / anatomical factors, physiological / biomechanical factors, psychoneural / psychosocial factors, and external / environmental factors.

A

Strength

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49
Q

The amount of musculoskelatal force you can generate for one all out effort. "Athletic Foundation"

A

Limit Strength

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50
Q

Inhaling and holding breath on exertion provides up to 20% greater force. Stabilizes the spine and helps prevent lower back injuries.

A

Valsalva Maneuver

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51
Q

Range of training intensity that will produce improvement in your level of aerobic fitness.

A

Aerobic Training Zone

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52
Q

Unit of measurement that refers to the relative energy demands of an a activity in comparison to your energy demands in a resting state.

A

MET (Metabolic Equivalent Unit)

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53
Q

A measure of power involving a known force, distance and time frame.

A

Watt

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54
Q

Specialized muscle fiber, detects excessive stretch within the muscle. Found more within fine movement muscles.

A

The Muscle Spindle

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55
Q

Sit and Reach Hip Flexors Shoulder Flexability Trunk Extension

A

List the 4 standardized test to assess flexability.

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56
Q

Static Active: Move slowly toward your extreme range motion for the joint being stretched. ( Hold 20 to 60 sec) Static Passive - Having a partener move you toward your max ROM as you relax during the stretch.

A

Static Stretching

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57
Q

Proprio-nueromuscular facilitation

A

PNF

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58
Q

With a partner who carefully provides resistance for the muscle being stretched, prior to actually stretching it.

A

Contract Relax (CR)

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59
Q

An increase in muscle length through a max isometric contraction of the antagonist, immediately prior to actually stretching it.

A

Contract Agonist ( CA )

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60
Q

Triceps Subscapular Pectoral Midaxillary abdominal Suprailliac Quadriceps Calf

A

List the 8 anatomical sites used for skinfold measurements.

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61
Q

Client Rapport Know your Craft Sincerity Integrity Enthusiasm Ethics

A

Name the 6 areas of establishing yourself as a professional.

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62
Q

A goal must be: well defined stated in writing stated in the positive have a deadline for its completion have sincere emotional appeal be difficult yet realistic

A

List six conditions that must exist for a desire to be considered a goal.

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63
Q

An impulse or physiological need acting as incitement to action.

A

Motive

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64
Q

55% - 85% of maximal heart rate

A

Aerobic Training Zone

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65
Q

Using several modes of training to develop a specific component of fitness.

A

Cross Training

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66
Q

The force exerted by the blood against the inner walls of the blood vessels. Blood pressure rises during systole and falls during diastole.

A

Blood Pressure

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67
Q

THR range = Maximal HR × 0.70 and 0.85

A

Equation for finding Target Heart Rate

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68
Q

Name

A

Seven Granddady Laws

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69
Q

While we all have similar responses and adaptations to the stimulus of exercise, the rate and magnitude of these changes will be limited by our differing genetics.

A

The Principal of Individual Differences

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70
Q

Our bodies will compensate to handle any repeated stress that our system faces.

A

Overcompensation Principal

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71
Q

In order for gains to continue, the intensity of the stress imposed must be progressively increased.

A

Overload Principal

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72
Q

Specific Adaptation to Imposed Demands States that our bodies will physiologically adapt according to whether we are training aerobically or anaerobically.

A

SAID Principal

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73
Q

States that our bodies will adapt to current exercise or lack there of. Use it or lose it.

A

Use / Disuse Principal

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74
Q

States that we must move from general training to specific and highly specialized training as it relates to our intended goals.

A

Specificity Principal

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75
Q

General Adaptation Syndrome States that we undergo stress in three stages : shock, compensation and exhaustion. Therefore we must train in cycles to account for these various stages.

A

GAS Principal

76
Q

Frequency Intensity Time Type of exercise

A

FITT

77
Q

Range of Motion Resistance Repititions Rest Recovery

A

The 5 R's

78
Q

Protein : 4 Carbohydrates : 4 Fat: 9

A

Calories per macronutrient

79
Q

Any agent which increases the flow of urine. Can cause dehydration.

A

Diuretic

80
Q

Simple carb: glucose galactose, sugar in milk fructose, fruit sugar

A

Monosaccharide

81
Q

Simple carb Sucrose: table sugar, combo glucose and fructose Lactose: Milk sugar, combo glucose and galactose

A

Disaccharide

82
Q

Complex Carb Starch and Fiber

A

Polysaccharide

83
Q

Refers to the relative degree to which blood sugar increases after the consumption of food. Foods below 55 are considerded low glycemic 55-70 mid glycemic Over 70 high glycemic

A

The Glycemic Index

84
Q

Mainly from animal sources also coconut and palm oils. stays solid at room temp.

A

Saturated Fat

85
Q

Comes from hydrogenated vegetable oils like margarine and vegetable shortening. Stays solid at room temp.

A

Trans Fat

86
Q

Generally found in vegutables. Includes: Monosaturated Fat: Liquid at room temp but thicken in refrigerator. Polysaturated Fat: Liquid at room temp and in refrigerator. Both considered healthy forms of fat.

A

Unsaturated Fat

87
Q

Produced by coconut oil and palm kernels. Rapidly absorbed, used as fast energy source, seldom stored as fat.

A

Medium Chain Triglycerides

88
Q

Helps absorb and move fatty acids Forms cell membranes, making vitamin D and various hormones including sex hormones. Low-density lipoprotein (LDL) - Bad Cholesterol High- density lipoprotein (HDL) - Good Cholesterol

A

Cholesterol

89
Q

Blood clot

A

Thrombosis

90
Q

weight × body fat% = lbs of fat weight - lbs of fat = lbm

A

Lean Body Mass

91
Q

The production of glucose from non-carbohydrate sources. Amino acids can be the target in this process which are provided by proteins.

A

Gluconeogenesis

92
Q

Always eat 5 - 7 times a day. 1 2 3 nutrient ratio plan your nutrient intake according to your activities fat loss requires a negative calorie balance supplementation is necessary for optimal performance

A

5 Rules of performance nutrician.

93
Q

Sodium and potassium

A

Electrolyte

94
Q

Hardening (less elastic ) and narrowing (scarring) of arteries and arterioles.

A

Atherosclerosis

95
Q

Chronically elevated level of arterial blood pressure

A

Hypertension

96
Q

A disease that causes pain or stiffness in skeletal joints.

A

Arthritis

97
Q

Involves the obstruction of bood supply to the heart through the three coronary arteries.

A

Coronary Heart Disease

98
Q

A tightening of the airways of the lungs that result from either undue inflammation of the airways or specific triggering factors.

A

Asthma

99
Q

An increase in functional capacity of muscles and other bodily tissues as a result of increased stress placed upon them.

A

Training Effect

100
Q

The automatic tendency to maintain a relatively constant internal environment

A

Homeostasis

101
Q

The chemical processes occurring within a living cell that are necessary for the maintenance of life. It lucludes only the chemical changes that occure within tissue cells in the body.

A

Metabolism

102
Q

The base rate of metabolism that the body seeks to maintain. Results in your basal metabolic rate.

A

Metabolic Set Point

103
Q

The minimum energy required to maintain the body's life functions at rest. Usually expressed as calories per hour per square meter of the body surface.

A

Basal Metabolic Rate

104
Q

The amount of energy released when food is digested.

A

Kilocalories

105
Q

A unit of heat

A

Calorie

106
Q

The heat liberated from a particular food is thus a measure not only of its energy content but also of its tendency to be burned as heat

A

Thermogenic Effect

107
Q

Mode of determining the "fuel mix" being used giving us a way to measure the relarive amounts of fats, carbohydrates, and proteins being burned for energy.

A

Respiratory Quotient

108
Q

Plasma Membrane, Nucleus, Ribosomes, Endoplasmic Reticulum, Golgi Apparatus, Lysosome, Mitochondria

A

Name the 7 cellular organelles

109
Q

Any of a large group of monobasic acids, especially those found in animal and vegetable fats and oils

A

Fatty Acids

110
Q

The storage form of fat made up of three fatty acids and a glycerol group

A

Triglycerides

111
Q

A polypeptide hormone functioning in the regulation of the metabolism of carbohydrates and fats, especially the conversion of glucose to glycogen which lowers the blood glucose levels

A

Insulin

112
Q

Principal circulating sugar in the blood and the major energy source in the body

A

Glucose

113
Q

Chemical process that converts lactate and pyruvate back into glucose

A

Glyconeogenesis

114
Q

Epithelial, Connective, Muscle, Nervous

A

Name the 4 types of tissue

115
Q

Connective tissue that connects muscle to bone

A

Tendon

116
Q

Connective tissue that connects bone to bone or bone to cartilage

A

Ligaments

117
Q

A catagory of nutrients including carbohydrates, protein, and fats that are present in foods in large amounts

A

Macronutrients

118
Q

Fruit sugar

A

Fructose

119
Q

An iron protein compound in muscle which acts to store and transport O2 in muscles. Increased amount of this protein in trained aerobic muscles.

A

Myoglobin

120
Q

Principal that states that a gas will move across a semipermeable membrane from an area of high concentration to an area of low concentration

A

Law of Gaseous Diffusion

121
Q

The process of mechanical or chemical breakdown of food into absorbable molecules

A

Digestion

122
Q

80 Bones in the axial skeleton 126 in the appendicular skeleton 206 Total

A

How Many Bones in the Body

123
Q

A fluid that lubricates the smooth cartilage in joints

A

Synovial Fluid

124
Q

Short, thick contractile filaments

A

Myosin

125
Q

Long, thin contractile filaments

A

Actin

126
Q

jelly - like intracellular fluid found in the muscle fiber

A

Sarcoplasm

127
Q

Principal stating that fibers with a high level of reliability are recruited first; those with lower levels of reliability are recruited last.

A

Size Principal of Fiber Recruitment

128
Q

Concept stating that a unit is either completely relaxed or fully contracted, it is never partly contracted

A

All- or- none Reaction

129
Q

An increase in size and number of tiny blood vessels surrounding cells.

A

Capillarization

130
Q

Long Bone Sesamoid Bone Short Bone Irregular Bone Flat Bone

A

Name the 5 types of bone.

131
Q

Arthrodial Ginglymus Condyloidal Enarthrodial Sellar Trochoidal

A

Name the 6 types of joints

132
Q

Red, slow twitch fiber that generates ATP from aerobic energy systems.

A

Type 1 Muscle Fiber

133
Q

A muscle that steadies or holds a body part in place

A

Stabilizer Muscle

134
Q

Main muscle involved in a concentric contraction. A.K.A Agonist

A

Prime Mover

135
Q

Muscle which has an action directly opposite that of the agonist.

A

Antagonist Muscle

136
Q

When two muscles contract together to create one movement.

A

Helping Synergy

137
Q

When a muscle contracts to stop the secondary action of another muscle.

A

True Synergy

138
Q

Right and left sections

A

Sagital Plane

139
Q

Anterior and posterior sections.

A

Frontal Plane

140
Q

Superior and inferior sections.

A

Transverse Plane

141
Q

A decrees in the angle between 2 body segments

A

Flexion

142
Q

An increase in the angle between 2 body segments

A

Extension

143
Q

An object at rest will remain at rest unless acted upon by an outside force. An object in motion will remain in motion unless acted upon by an outside force.

A

Newtons First Law of Motion

144
Q

In order to create a force you must place a mass into motion with acceleration and a change in velocity.

A

Newtons Second Law of Motion

145
Q

Objects in contact exert equal and opposing forces on each other

A

Newtons Third Law of Motion

146
Q

A rigid bar that turns about an axis of rotation or fulcrum

A

Lever

147
Q

W=F×D

A

Define Work

148
Q

Work done in a unit of time

A

Define Power

149
Q

Has a fulcrum between the force and the resistance. Seesaw.

A

First Class Lever

150
Q

The weight is distributed between the fulcrum and the application of force. Wheelbarrow

A

Second Class Lever

151
Q

Force is applied between the fulcrum and the resistance. As seen in bicep curl.

A

Third Class Lever

152
Q

Wheel and Axle Pulley Pushing and Pulling

A

Force Transmission Arrangements in the Body

153
Q

Downward pulling force that creates resistance

A

Gravity

154
Q

The end of the femur and the tibia bones

A

The knee joint is made up of which bones?

155
Q

Predominantly 2 joint muscles: Hamstrings, rectus femoris, gracilis, sartorius, & tensor fascia latae. As well as the gastrocnemius on the lower leg.

A

The knee joint is comprised of which muscles?

156
Q

Gastrocnemius and soleus on posterior side. Tibialis anterior on anterior side.

A

The ankle joint is made up of which muscles?

157
Q

Supraspinatus teres minor infraspinatus subscapularis

A

List the rotator cuff muscles.

158
Q

Clavicle Scapula

A

The shoulder girdle is made up of which bones?

159
Q

All act on movement of the scapula. Trapezius Levator Scapula Rhomboid Serratus Anterior Pectoralis Minor

A

Name the shoulder girdle muscles.

160
Q

The ends of the humerus and ulna bones.

A

The elbow joint is made up of which bones?

161
Q

Mass × Acceleration

A

Force

162
Q

Constant Resistance Variable Resistance Accomodating Resistance Static Resistance

A

List the Four Technologies of Training Equipment

163
Q

Ability to take in, transport and utilize O2

A

Aerobic Fitness

164
Q

Physical activity that places demand on the O2 pathways that supply blood to muscles.

A

Aerobic Exercise

165
Q

Exercising aerobically in order to improve your level of aerobic fitness.

A

Aerobic Training

166
Q

Quantity of O2 present during and after exercise.

A

Oxygen Debt

167
Q

(VO2 MAX) Amount of O2 that can be transported to your body's tissues from your lungs.

A

Maximum Oxygen Consumption

168
Q

VO2 Max is divided by body weight.

A

Aerobic Power

169
Q

Amount of aerobic exercise you must perform in order to maintain your existing level of aerobic fitness.

A

Aerobic Maintenance

170
Q

The minimum heart rate (intensity) that must be exceeded if significant changes in aerobic fitness are to result.

A

Aerobic Training Threshold

171
Q

Upper limit of training intensity beyond which additional training does not have a positive effect on your aerobic fitness level.

A

Anaerobic Threshold

172
Q

Adjustments your body makes to the aerobic demands that are placed upon it.

A

Aerobic Training Effect

173
Q

The ability to flex, extend, or circumduct the joints through their full intended range of motion.

A

Flexability

174
Q

Located at the musculotendon junction, detects the magnitude of machanical stress at the this location.

A

Golgi Tendon Organ

175
Q

Small elliptical bodies which lie in the deep layers of the skin in close proximity to the GTO'S. Sensitive to quick movement and deep pressure.

A

Pacinian Corpuscles

176
Q

Swinging limbs in a controlled manner.

A

Dynamic Stretching

177
Q

Involves deep tissue manipulation. Breaking the muscle to muscle bond to enhance range of motion.

A

Facial Stretching

178
Q

Mesomorphic - Muscular bidy type Ectomorohic - Slim, lean body type Endomorphic - Fat, round body type

A

Body Types (Somotypes)

179
Q

Describes relative weight for height. Weight (lbs) / Height( in ) × Height ( in ) × 704.5

A

Body Mass Index ( BMI )

180
Q

Fat required for normal physiological functioning. Stored in heart, lungs, liver, spleen, muscles.

A

Essential Fat

181
Q

Stored in adipose tissue. Includes fatty tissue that protects the various internal organs and subcutaneous fat.

A

Storage Fat

182
Q

Establish yourself as a professional Data Collection Guided Discovery Feel the water before jumping in Establish an integrated fitness lifestyle based on your clients informed objectives

A

List the 5 stages of the drawing in process.

183
Q

Visual Auditory Kinethetic / Tactile

A

List the three domains of communication.

184
Q

220 - Age

A

Maximal Heart Rate

185
Q

Fat in abdominal region

A

Viceral Fat

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