Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Personal training > Personal Training > Flashcards

Personal Training Flashcards

1
Q

The meaning of anatomy and physiology

A

Anatomy is the structure and physiology is the function of living organisms

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is the anatomical position?

A

Standing with the body erect, arms at sides and palms facing forward

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is contralateral and ipsilateral ?

A

Contralateral means opposite side of the body and ipsilateral means the same side of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What does proximal and distal mean

A

Proximal means closest to the attachment point of a limb and distal is furthest from the attachment point

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is the sagittal plane?

A

The sagittal plane lies vertically and divides the body into right and left parts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is the frontal / Coronal plane?

A

The frontal plane lies horizontally and divides the body into front and back parts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is the transverse (Horizontal) plane?

A

The transverse plane lies horizontally and divides the body into top and bottom parts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is flexion and extension

A

To flex at a joint, extend at a joint (flexion would be the curl in leg curl and extension would be the extended part)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

The difference between ABduction and ADduction

A

Abduction is to move away from the midline and adduction is towards the midline in a frontal plane

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Explain pronation or pronated grip means?

A

The palm is facing behind / posterior

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is supination or supinunated grip

A

The palm is facing in front of the body / anterior

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is posterior and anterior

A

Posterior is back (behind) and anterior is forward (in front)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is Inversion and eversion

A

Sole of the feet inversion means inwards and eversion means outwards

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

explain horizontal

A

Draw a line from left to right

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Explain horizontal flexion and extension

A

Flex Horizontally and extend horizontally eg chest fly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is retraction and protraction

A

Commonly involve the scapulae (shoulder blades) retract is to pull back your shoulders and protraction is the opposite e.g a row. when arms are extended the shoulders are protracted but when your pull/row your shoulders are retracted

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is the organisation of the human body, in order

A

Molecules make cells - cells of the SAME type make tissues - tissue of DIFFERENT types make organs - Various organs make body systems

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is mitochondrion and it’s function

A

Mitochondrion is a part of our cells that generates adenosine triphosphate (ATP)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What is adenosine triphosphate (ATP)

A

It is generated by the mitochondrion and is a source of chemical energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Tissues that form bone include?

A

Osseous, connective and blood tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

The four layers of bone include?

A

Periosteum, compact or dense tissue, spongey or callous tissue and bone marrow

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is periosteum? HINT a bone layer

A

The dense, tough outer shell that contains blood vessels and nerves

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Compact or dense tissue, what is it?

A

The hard/smooth layer that protects the tissue within a bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Spongy or callous tissue, What is it?

A

The porous, honeycombed material found inside most bones which allows the bone to be strong yet light weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What are the 3 phases of bone remodelling

A

Resorption phase: Osteoclasts digest old bone.
Reversal phase: When mononuclear cells appear on the surface of bone to prepare for 3rd phase
Formation: Osteoblasts lay down new bone to replace old.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

How many bones in a human skeleton

A

206 bones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

4 different types of bones

A

Long, short, flat and irregular

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Bony landmark: Acromion

A

Pointy part of the scapula (Shoulder)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Bony landmark: Inferior angle of scapula

A

Bottom of the scapula (Shoulder blade)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Bony landmark: Proximal patella

A

Knee cap

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Bony landmark: Radiale

A

The elbow

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Bony landmark: Iliac crest

A

hip bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

What are the 2 main sections of a skeleton and what are they composed of?

A
  1. Axial skeleton = Around 80 bones including spinal column, ribs, sternum and skull
  2. Appendicular skeleton = 126 bones including upper and lower limbs, shoulders, pelvis, hands and feet.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Ligaments connect what to what?

A

Bone to bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Tendons connect what to what?

A

muscle to bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

How many muscles in the human body?

A

Around 600

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

What are the 3 types of muscle?

A

Cardiac, smooth and skeletal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

The 3 types of muscular contraction are?

A

Isotonic (Constant tension) meaning load remains constant e.g Bicep curls

Isokinetic (Constant velocity) e.g Stationary bike

Isometric (Constant length) e.g plank

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

What are the 4 roles of muscles during an exercise

A
  1. Agonist - Prime mover e.g pectoralis major in bench
  2. Synergists - the assister of the prime mover e.g anterior deltoid in bench
  3. Antagonist - These muscles oppose the prime mover e.g the latissimus dorsi, posterior deltoids and biceps in bench
  4. Fixator - Stabilises the origin of the agonist and the joint that the origin spans e.g. abdominals, trapezius and rhomboids in bench
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

What is the ideal posture?

A

From a lateral view your ear, shoulder, hip, knee and ankle should align when drawing a vertical line.

41
Q

What is kyphosis/ hyperkyphosis? and what causes it?

A

Kyphosis is the SLIGHT curve at the top of the back, an exaggerated curve at the top of the back is called hyperkyphosis. (Hunch back)

Usually caused by tightness through the pectorals and anterior deltoids with weakness in the rhomboids and posterior deltoids.

42
Q

What is Lordosis / Lumbar Hyperlordosis? and what causes it?

A

Lordosis is the SLIGHT inward curve at the bottom of the back, an exaggerated curve at the bottom of the back is called lumbar hyperlordosis.

Usually caused by tightness in the lower back and hip flexors with weak and stretched abdominals.

43
Q

What is homeostasis?

A

Homeostasis is any self-regulating process by which an organism tends to maintain stability while adjusting to conditions that are best for its survival.

44
Q

Low to medium intensity exercise uses what for fuel?

A

Carbohydrates, fat and protein

45
Q

Medium to high intensity exercises use what for fuel?

A

Lactic: Carbohydrates in the form of glycogen or glucose

46
Q

Very high intensity exercises use what for fuel?

A

Phosphocreatine (ATP-CP): Creatine phosphate

47
Q

The size, location and function of the heart?

A

The heart is the size of a clenched fist.

Located within the ribcage in the thoracic cavity, behind and slightly to the left of the breast bone.

The function is to pump oxygenated blood around the body and deliver deoxygenated blood and waste (Carbon dioxide) to the lungs.

Fun fact: The heart can beat up to 100,000 times per day.

48
Q

Maximum heart rate equation?

A

Maximum heart rate = 220 - age

49
Q

What is cardiac output?

A

The amount of blood the heart pumps around the body every minute.

50
Q

What is heart rate

A

The number of beats per minute

51
Q

What is stroke volume

A

Stroke volume is the amount of blood pumped by the left ventricle during each heart beat

52
Q

VO2 means?

A

Volume of oxygen consumed

53
Q

Tidal volume meaning?

A

Tidal volume means total of air inspired and expired per breath

54
Q

What does the abbreviation SMART mean when setting goals?

A

Specific, Measurable, Attainable, Realistic, Timely

55
Q

How many calories per 1 gram of Carbohydrates, protein and fat

A

Carbs and protein are 4 calories per 1 gram but fat is 9 calories per 1 gram

56
Q

What are the two different carbohydrates?

A

Simple and complex carbohydrates

57
Q

What are simple carbohydrates?

A

Simple carbs are made up of one or two sugar molecules; due to their simple nature they are digested rapidly and so are considered a quick source of energy. E.g. glucose and fructose which can combine to form sucrose (which is table sugar).

58
Q

What are complex carbohydrates?

A

Complex carbohydratesare made up of sugar molecules that are strung together in long,complexchains.Complex carbohydratesare found in foods such as peas, beans, whole grains, and vegetables.They are digested slowly and are a good source of energy.

59
Q

What is glycemic index (GI)

A


It is the classification of carbohydrates based on their blood glucose level (BGL) response. 
Low-GI foods are recommended due to the minimal rise in BGL seen.

60
Q

What does basal energy expenditure mean?

A

The amount of calories our bodies burn at rest.

61
Q

What does Basal metabolic rate mean?

A

The amount of calories your body needs to function at rest.

62
Q

Resting metabolism accounts for what percentages (Energy expenditure, thermic effect of food, physical activity)

A

Approx 60- 75% energy expenditure
Approx 10% thermic effect of food
Approx 15-30% physical activity

63
Q

1 calorie is equal to

A

4.18 kj

64
Q

What is diabetes mellitus

A

A group of diseases that result in too much sugar in the blood (high blood glucose)

65
Q

Difference between diabetes 1 and 2?

A

Diabetes 1: The pancreas is unable to produce insulin, resulting in high blood glucose levels.

Diabetes 2: Insulin resistance and reduced pancreas activity, resulting in abnormal blood glucose levels.

66
Q

What is progressive overload?

A

Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine.

67
Q

Resistance Guidelines 1RM% for power

A

% 1RM range: 90 – 100%
Reps: 1-4
Sets: 3-6
Rest: 3-5 minutes

68
Q

Resistance Guidelines 1RM% for Strength

A

% 1 RM range: 75 - 90%
Reps:5-8
Sets: 3-5+
Rest: 2-5 minutes

69
Q

Resistance Guidelines 1RM% for hypertrophy

A

% 1 RM range: 65-75%
Reps: 9-15
Sets: 2-4
Rest: 2 minutes

70
Q

Resistance Guidelines 1RM% for endurance

A

% 1 RM range: <65%
Reps: 15+
Sets: 1-2
Rest: 30-60 seconds

71
Q

Ideal heart rate percentage for fitness levels,
Beginner
Average
High

A

Beginners: 50-70% - Energy efficient or recovery zone (fat burning or weight loss zone)

Average: 70-80% - Aerobic (developing cardiovascular fitness whilst still using fat as a fuel source)

High fitness level: 80-100%

80-90% Anaerobic (lactic acid zone; develops cardiovascular fitness but reduces fat usage as a fuel source)

90-100% Maximal (develops speed and can be performed in short amounts of time)

72
Q

Exercise drill: Ascending

pyramid system

A

The number of reps evenly decreases across many sets. For example set one: 10 reps, Set two: 9 reps, Set three: 8 Reps…

73
Q

Exercise drill: Reverse pyramid system

A

The number of reps increase evenly across many sets. For example; Set one: 1 Rep, Set two: 2 Reps, Set three: 3 Reps…

74
Q

Exercise drill: Eccentric training

A

‘Time under tension (TUT)’ is altered to focus on longer activation time during the eccentric phase of the movement.

75
Q

Exercise drill: Drop sets

A

Whereby the number of reps decrease over 4-6 sets and the weight remains the same, or the weight decreases over 4-6 sets with the reps remaining the same.

76
Q

Exercise Drill:Pre-fatiguing

A

Compounds before isolation movements

77
Q

Differences between HIIT and HIT

A

H.I.T (High Intensity Training): One exercise per muscle group, 1 set with amrap until muscle failure. Little rest.

H.I.I.T (High Intensity Interval Training):High-intensity interval training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.

78
Q

Exercise Drill: Giant sets

A

Involve four or more sets of each exercise focused on the same muscle group.

79
Q

Exercise drill: Tabata training

A

Is intervals of 20 seconds working phase, followed by 10 seconds of recovery and repeated eight times. A true Tabata is four minutes long.

80
Q

Split program means what?

A

Splitting training sessions so you are training different body parts on different days

e.g Upper and lower or chest, shoulder, triceps then back and bi

81
Q

What is metabolic conditioning?

A

Cardiovascular training

82
Q

What is the concentric phase in an exercise?

A

The concentric phase is when you shorten (i.e., contract) the muscle. e.g the curl of a bicep curl or the standing back up phase of a squat

83
Q

What is the eccentric phase in an exercise?

A

The eccentric phase is when you lengthen (i.e., relax) the lowering phase during a bicep curl or the downward phase of a squat

84
Q

Where is the quadratus Lomborum

A

Lower back

85
Q

Where is the erector Spinae

A

Deep on either side of spinal column

86
Q

Where is the Piriformis

A

Deep in hip region

87
Q

Where are the intercostals?

A

Between the ribs

88
Q

Where are Rhomboids Major and Minor?

A

Deep in upper back

89
Q

Where is the Teres Major?

A

In-between the scapula and humerus

90
Q

Where is the Supraspinatus?

A

Beneath the deltoid

91
Q

Where is the Infraspinatus?

A

Beneath the deltoid

92
Q

1RM% means?

A

The 1RM is the maximum weight that an individual can lift for one repetition. The intensity percentage is then calculated from this weight.

For example a bench press 1RM of 100K would mean 1RM% of 85 would be 85KG

93
Q

What is the formula to calculate 1RM?

A

1RM = [(maxed out kg x 0.03) x reps maxed out at] + maxed out kg

94
Q

What are the three body types that a client can be categorised as

A

Endomorph, ectomorph, and mesomorph

95
Q

Describe a endomorph body type

A 
• Blocky
• Thick rib cage
• Wide/thicker joints
• Hips as wide (or wider)
than clavicles
• Shorter limbs

When it comes to training, endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights.

96
Q

Describe a ectomorph body type

A
  • Narrow hips and clavicles
  • Small joints (wrist/ankles)
  • Thin build
  • Stringy muscle bellies
  • Long limbs

Ectomorphs find it very hard to gain weight. They have a fast metabolism, which burns up calories very quickly. Ectomorphs need a huge number of calories to gain weight. Workouts should be short and intense, focusing on big muscle groups. Referral to a nutritionist or dietitian is suggested to aid in advice for ideal diet. Generally, ectomorphs can lose fat very easily, which makes cutting back to lean muscle easier for them; however, it is also harder for this body type to gain muscle and possibly maintain as much muscle as the other body types.

97
Q

Describe a mesomorph body type

A 
• Athletic build
• Narrow waist
• Thinner joints
• Long and round muscle
bellies

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means that they must watch their calorie intake. Usually, a combination of weight training and cardio works best for mesomorphs.

98
Q

Three broad classes of joints include?

A

Fibrous (immovable)
An example is joints in the skull, which protect the brain.

Cartilage (slightly moveable)
An example is the joint between the manubrium and the sternum.

Synovial (freely moveable)
These are most common within the human body and allow movement to occur.

99
Q

What causes DOMS?

A

DOMS is caused by myofibril tears (muscle strains). The microtrauma results in an inflammatory response with intramuscular fluid and electrolyte shifts.

Personal training (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions