Personal Training Flashcards
The meaning of anatomy and physiology
Anatomy is the structure and physiology is the function of living organisms
What is the anatomical position?
Standing with the body erect, arms at sides and palms facing forward
What is contralateral and ipsilateral ?
Contralateral means opposite side of the body and ipsilateral means the same side of the body
What does proximal and distal mean
Proximal means closest to the attachment point of a limb and distal is furthest from the attachment point
What is the sagittal plane?
The sagittal plane lies vertically and divides the body into right and left parts
What is the frontal / Coronal plane?
The frontal plane lies horizontally and divides the body into front and back parts
What is the transverse (Horizontal) plane?
The transverse plane lies horizontally and divides the body into top and bottom parts
What is flexion and extension
To flex at a joint, extend at a joint (flexion would be the curl in leg curl and extension would be the extended part)
The difference between ABduction and ADduction
Abduction is to move away from the midline and adduction is towards the midline in a frontal plane
Explain pronation or pronated grip means?
The palm is facing behind / posterior
What is supination or supinunated grip
The palm is facing in front of the body / anterior
What is posterior and anterior
Posterior is back (behind) and anterior is forward (in front)
What is Inversion and eversion
Sole of the feet inversion means inwards and eversion means outwards
explain horizontal
Draw a line from left to right
Explain horizontal flexion and extension
Flex Horizontally and extend horizontally eg chest fly
What is retraction and protraction
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
What is the organisation of the human body, in order
Molecules make cells - cells of the SAME type make tissues - tissue of DIFFERENT types make organs - Various organs make body systems
What is mitochondrion and it’s function
Mitochondrion is a part of our cells that generates adenosine triphosphate (ATP)
What is adenosine triphosphate (ATP)
It is generated by the mitochondrion and is a source of chemical energy
Tissues that form bone include?
Osseous, connective and blood tissues
The four layers of bone include?
Periosteum, compact or dense tissue, spongey or callous tissue and bone marrow
What is periosteum? HINT a bone layer
The dense, tough outer shell that contains blood vessels and nerves
Compact or dense tissue, what is it?
The hard/smooth layer that protects the tissue within a bone
Spongy or callous tissue, What is it?
The porous, honeycombed material found inside most bones which allows the bone to be strong yet light weight
What are the 3 phases of bone remodelling
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 many bones in a human skeleton
206 bones
4 different types of bones
Long, short, flat and irregular
Bony landmark: Acromion
Pointy part of the scapula (Shoulder)
Bony landmark: Inferior angle of scapula
Bottom of the scapula (Shoulder blade)
Bony landmark: Proximal patella
Knee cap
Bony landmark: Radiale
The elbow
Bony landmark: Iliac crest
hip bone
What are the 2 main sections of a skeleton and what are they composed of?
- Axial skeleton = Around 80 bones including spinal column, ribs, sternum and skull
- Appendicular skeleton = 126 bones including upper and lower limbs, shoulders, pelvis, hands and feet.
Ligaments connect what to what?
Bone to bone
Tendons connect what to what?
muscle to bone
How many muscles in the human body?
Around 600
What are the 3 types of muscle?
Cardiac, smooth and skeletal
The 3 types of muscular contraction are?
Isotonic (Constant tension) meaning load remains constant e.g Bicep curls
Isokinetic (Constant velocity) e.g Stationary bike
Isometric (Constant length) e.g plank
What are the 4 roles of muscles during an exercise
- Agonist - Prime mover e.g pectoralis major in bench
- Synergists - the assister of the prime mover e.g anterior deltoid in bench
- Antagonist - These muscles oppose the prime mover e.g the latissimus dorsi, posterior deltoids and biceps in bench
- Fixator - Stabilises the origin of the agonist and the joint that the origin spans e.g. abdominals, trapezius and rhomboids in bench
What is the ideal posture?
From a lateral view your ear, shoulder, hip, knee and ankle should align when drawing a vertical line.
What is kyphosis/ hyperkyphosis? and what causes it?
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.
What is Lordosis / Lumbar Hyperlordosis? and what causes it?
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.
What is homeostasis?
Homeostasis is any self-regulating process by which an organism tends to maintain stability while adjusting to conditions that are best for its survival.
Low to medium intensity exercise uses what for fuel?
Carbohydrates, fat and protein
Medium to high intensity exercises use what for fuel?
Lactic: Carbohydrates in the form of glycogen or glucose
Very high intensity exercises use what for fuel?
Phosphocreatine (ATP-CP): Creatine phosphate
The size, location and function of the heart?
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.
Maximum heart rate equation?
Maximum heart rate = 220 - age
What is cardiac output?
The amount of blood the heart pumps around the body every minute.
What is heart rate
The number of beats per minute
What is stroke volume
Stroke volume is the amount of blood pumped by the left ventricle during each heart beat
VO2 means?
Volume of oxygen consumed
Tidal volume meaning?
Tidal volume means total of air inspired and expired per breath
What does the abbreviation SMART mean when setting goals?
Specific, Measurable, Attainable, Realistic, Timely
How many calories per 1 gram of Carbohydrates, protein and fat
Carbs and protein are 4 calories per 1 gram but fat is 9 calories per 1 gram
What are the two different carbohydrates?
Simple and complex carbohydrates
What are simple carbohydrates?
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).
What are complex carbohydrates?
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.
What is glycemic index (GI)
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.
What does basal energy expenditure mean?
The amount of calories our bodies burn at rest.
What does Basal metabolic rate mean?
The amount of calories your body needs to function at rest.
Resting metabolism accounts for what percentages (Energy expenditure, thermic effect of food, physical activity)
Approx 60- 75% energy expenditure
Approx 10% thermic effect of food
Approx 15-30% physical activity
1 calorie is equal to
4.18 kj
What is diabetes mellitus
A group of diseases that result in too much sugar in the blood (high blood glucose)
Difference between diabetes 1 and 2?
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.
What is progressive overload?
Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine.
Resistance Guidelines 1RM% for power
% 1RM range: 90 – 100%
Reps: 1-4
Sets: 3-6
Rest: 3-5 minutes
Resistance Guidelines 1RM% for Strength
% 1 RM range: 75 - 90%
Reps:5-8
Sets: 3-5+
Rest: 2-5 minutes
Resistance Guidelines 1RM% for hypertrophy
% 1 RM range: 65-75%
Reps: 9-15
Sets: 2-4
Rest: 2 minutes
Resistance Guidelines 1RM% for endurance
% 1 RM range: <65%
Reps: 15+
Sets: 1-2
Rest: 30-60 seconds
Ideal heart rate percentage for fitness levels,
Beginner
Average
High
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)
Exercise drill: Ascending
pyramid system
The number of reps evenly decreases across many sets. For example set one: 10 reps, Set two: 9 reps, Set three: 8 Reps…
Exercise drill: Reverse pyramid system
The number of reps increase evenly across many sets. For example; Set one: 1 Rep, Set two: 2 Reps, Set three: 3 Reps…
Exercise drill: Eccentric training
‘Time under tension (TUT)’ is altered to focus on longer activation time during the eccentric phase of the movement.
Exercise drill: Drop sets
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.
Exercise Drill:Pre-fatiguing
Compounds before isolation movements
Differences between HIIT and HIT
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.
Exercise Drill: Giant sets
Involve four or more sets of each exercise focused on the same muscle group.
Exercise drill: Tabata training
Is intervals of 20 seconds working phase, followed by 10 seconds of recovery and repeated eight times. A true Tabata is four minutes long.
Split program means what?
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
What is metabolic conditioning?
Cardiovascular training
What is the concentric phase in an exercise?
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
What is the eccentric phase in an exercise?
The eccentric phase is when you lengthen (i.e., relax) the lowering phase during a bicep curl or the downward phase of a squat
Where is the quadratus Lomborum
Lower back
Where is the erector Spinae
Deep on either side of spinal column
Where is the Piriformis
Deep in hip region
Where are the intercostals?
Between the ribs
Where are Rhomboids Major and Minor?
Deep in upper back
Where is the Teres Major?
In-between the scapula and humerus
Where is the Supraspinatus?
Beneath the deltoid
Where is the Infraspinatus?
Beneath the deltoid
1RM% means?
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
What is the formula to calculate 1RM?
1RM = [(maxed out kg x 0.03) x reps maxed out at] + maxed out kg
What are the three body types that a client can be categorised as
Endomorph, ectomorph, and mesomorph
Describe a endomorph body type
• 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.
Describe a ectomorph body type
- 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.
Describe a mesomorph body type
• 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.
Three broad classes of joints include?
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.
What causes DOMS?
DOMS is caused by myofibril tears (muscle strains). The microtrauma results in an inflammatory response with intramuscular fluid and electrolyte shifts.
