Post Pre Test Questions Flashcards
What is effect of beta blockers on heart rate responses?
Decrease in Resting Heart Rate
Decrease in Exercise HR
Decrease vO2 max w/ acute
Increase VO2 max w/ chronic administration
What is the effect of antihistamines on heart rate responses?
Increase in Resting HR
No change in Exercise HR
No change in performance and endurance capacity
What is the effect of antidepressants & antianxiety medications on heart rate response?
Increase or no significant change in Resting HR
Increase or no significant change in Exercise HR
What is the effect of caffeine on heart rate responses?
Increase in Resting HR
Increase or no significant change in Exercise HR
Increase in endurance exercise capacity
What is the effect of stimulants on heart rate responses?
Increase in Resting HR
Increase in Exercise HR
Increase in endurance exercise and performance capacity
What is the effect of bronchodilators on heart rate responses?
No change in Resting HR
No change in Exercise HR
No change in V02 max
Increase or no change in individuals w/ COPD
What is the effect of alcohol on heart rate responses?
No change in Resting HR
No change in Exercise HR
Decrease vO2 max & performance capacity
What is the effect of nicotine replacement therapy on heart rate responses?
Increase in Resting HR
Increase in Exercise HR
No change or decrease in exercise capacity
What is the effect of nonsteroidal anti-inflammatory drugs on heart rate responses?
No change or increase in performance capacity
What muscles does the Trunk Flexor Endurance test of the McGill’s Torso Trunk Test?
Deep core muscles: transverse abdominis, quadratus lumborum, and erector spinae
What muscles does the Trunk Lateral Endurance test of the McGill’s Torso Trunk Test?
also called the side-bridge test, assesses muscular endurance of the lateral core muscles
(i.e., transverse abdominis, obliques, quadratus lumborum, and erector spinae)
What muscles does the Trunk Extensor Endurance test of the McGill’s Torso Trunk Test?
torso extensor muscles (i.e., erector spinae, longissimus, iliocostalis, and multifidi)
Define periodization
refers to planned progression of exercise that intentionally varies the training stimuli, especially related to intensity & volume
What is linear periodization?
provides consistent training protocol within each microcycle & changes the training variables after each microcycle
What is undulating periodization?
provides different training protocols during the microcycles in addition to changing variables afte reach microcycle
What is the DASH eating plan?
Dietary Approaches to Stop Hypertension
low in saturated fat, cholesterol & total fat
Staples are whole grains, veggies, fruits, & legumes.
Fish, poultry, lean meats, nuts & other unsaturated fats are encouraged.
Used to lower blood pressure
What is the primary function & selected exercises of the pectoralis major?
(shoulder)
funct: flexion, extension, adduction, internal rotation & hor. adduction
exercises: push-ups, pull-ups, incline bench press, reg bench press, climbing a rope, all types of throwing, tennis serve
What is the primary function & selected exercises of the deltoid?
(shoulder)
Funct: entire muscle: abduction
anterior: flexion, internal rotation & horizontal adduction
posterior: external rotation & horizonal abduction
exercises: lateral “butterfly” exercises; anterior deltoid has similar exercises to the pectoralis major
What is the primary function & selected exercises of the rotator cuff?
Funct: infraspinatus & teres minor: external rotation
subscapularis: internal rotation
supraspinatus: abduction
all contribute to stability of humeral head
Exercises: those that involve internal & external rotation
What is the primary function & selected exercises of the latissimus dorsi?
(shoulder)
Funct: extension, adduction, hor. abduction & internal rotation
Exercises: chin-ups, rope climbing, dips on parallel bars, rowing, any exercise that involves pulling the arms downward against resistance
What is the primary function & selected exercises of the teres major?
(shoulder)
Funct: extension, adduction & internal rotation
Exercises: chin-ups, seated rows, lat pull-downs, rope climbing
What is the primary function & selected exercises of the trapezius?
(shoulder)
Funct: upper: upward rotation & elevation of scapula
middle: upward rotation & adduction of scapula
lower: depression of scapula
Exercises: upright rows, shoulder shrugs
What is the primary function & selected exercises of the levator scapulae?
(shoulder)
Funct: elevation of scapula
Exercises: shoulder shrugs
What is the primary function & selected exercises of the rhomboid major & minor?
(shoulder)
Funct: adduction, downward rotation & elevation of scapula
Exercises: chin-ups, supported dumbbell bent-over rows
What is the primary function & selected exercises of the pectoralis minor?
(shoulder)
Funct: stabilization, depression, downward rotation & abduction of scapula
Exercises: push-ups, incline benc press, reg bench press, cable cross over chest flys
What is the primary function & selected exercises of the serratus anterior?
(shoulder)
Funct: stabilization, abduction, upward rotation of the scapula
Exercises: push-ups, incline bench press, pull-overs
What is the primary function & selected exercises of the biceps brachii?
(arm)
Funct: flexion at elbow, supination at forearm
Exercises: arm curls, chin-ups, rock climbing, upright rowing
What is the primary function & selected exercises of the brachialis?
(arm)
Funct: flexion at elbow
Exercises: same as biceps brachii
What is the primary function & selected exercises of the brachioradialis?
(arm)
Funct: flexion at elbow, supination at forearm
Exercises: same as biceps brachii
What is the primary function & selected exercises of the triceps brachii?
(arm)
Funct: extension at wlbow, arm extension (long head)
exercises: push-ups, dips, bench press, overhead press
What is the primary function & selected exercises of the pronator teres?
(arm)
Funct: flexion at elbow & pronation at forearm
Exercises: pronation of forearm with dumbbell
What is the primary function & selected exercises of the pronator quadratus?
(arm)
Funct: pronation at forearm
Exercises: resisted pronation
What is the primary function & selected exercises of the supinator?
(arm)
Funct: supination at forearm
Exercises: resisted supination
What is the primary function & selected exercises of the anterior tibialis?
(foot)
Funct: dorsiflexion at ankle, inversion at foot
Exercises: cycling w/ toe clips, resisted inversion (w/ dorsiflexion)
What is the primary function & selected exercises of the peroneus longus?
(foot)
Funct: plantar flexion at ankle, eversion at foot
Exercises: resisted eversion of foot
What is the primary function & selected exercises of the peroneus brevis?
(foot)
Funct: plantar flexion at ankle, eversion at foot
Exercises: resisted eversion of foot
What is the primary function & selected exercises of the gastrocnemius?
(foot)
Funct: plantar flexion at ankle, flexion at knee
Exercises: hill running, jumping rope, calf raises, cycling, stair climbing
What is the primary function & selected exercises of the soleus?
(foot)
funct: plantar flexion at ankle
Exercises: virtually the same as gastrocnemius, bent-knee toe raises w/ resistance
What is the primary function & selected exercises of the posterior tibialis?
(foot)
Funct: plantar flexion at ankle, inversion at foot
Exercises: resisted inversion of foot w/ plantar flexion
What is the primary function & selected exercises of the extensor hallucis longus?
(foot)
Funct: dorsiflexion & inversion of the foot; extension of the great toe
Exercises: resisted inversion w/ dorsiflexion
What is the primary function & selected exercises of the extensor digitorum longus?
(foot)
Funct: dorsiflexion & eversion of foot, extension of toes 2 - 5
Exercises: resisted eversion w/ dorsiflexion
What is the primary function & selected exercises of the peroneus tertius?
(foot)
Funct: dorsiflexion & eversion of foot
Exercises: resisted eversion w/ dorsiflexion
What is the primary function & selected exercises of the plantaris?
(foot)
Funct: flexion of the knee, plantar flexion of the ankle
Exercises: same as gastrocnemius
What is the primary function & selected exercises of the flexor hallucis longus?
(foot)
Funct: flexion of the great toe; plantar flexion of the ankle, inversion of the foot
Exercises: resisted inversion w/ plantar flexion
What is the primary function & selected exercises of the flexor digitorum longus?
(foot)
Funct: flexion of toes 2-5, plantar flexion of ankle, inversion of foot
Exercises: resisted inversion w/ plantar flexion
What is the primary function & selected exercises of the rectus abdominis?
(spine)
Funct: flexion & lateral flexion of trunk
Exercises: bent-knee sit ups, partial curl-ups, pelvic tilts
What is the primary function & selected exercises of the external oblique?
(spine)
Funct: contralateral rotation, lateral flexion & forward flexion (both sides)
Exercises: twisting bent-knee curl ups (rotation opposite side) and curl ups
What is the primary function & selected exercises of the internal oblique?
(spine)
Funct: ipsilateral rotation, lateral flexion & forward flexion (both sides)
Exercises: twisting bent-knee curl ups (rotation same side) and curl ups
What is the primary function & selected exercises of the transverse abdominis?
(spine)
Funct: compresses abdomen
Exercises: prone plan, abdominal bracing
What is the primary function & selected exercises of the erector spinae?
(spine)
Funct: extension (both sides) & lateral flexion
Exercises: squat, dead lift, prone back extension exercises
What is the primary function & selected exercises of the multifidi?
(spine)
Funct: contributes to spinal stability during trunk extension, rotation & side-bending
Exercises: bird dog
What is the primary function & selected exercises of the lliopsoas (lliacus & psoas major & minor)?
(hip)
Funct: flexion & external rotation
Exercises: straight leg sit ups, running with knees lifted up high, leg raises hanging knee raises
What is the primary function & selected exercises of the rectus femoris?
(hip)
funct: flexion
exercises: running, leg press, squat, jumping rope
What is the primary function & selected exercises of the gluteus maximus?
(hip)
Funct: extension & external rotation, superior fibers: abduction
Exercises: cycling, plyometrics, jumping rope, squats, stair climbing machine
What is the primary function & selected exercises of the biceps femoris?
(hip)
Funct: extension, abduction & slight external rotation
Exercises: cycling, hamstring curls w/ knees in external rotation
What is the primary function & selected exercises of the semitendinosus?
(hip)
Funct: extension, adduction & slight internal rotation
Exercises: same as biceps famoris
What is the primary function & selected exercises of the semimembranosus?
(hip)
Funct: extension, adduction & slight internal rotation
Exercises: same as biceps femoris
What is the primary function & selected exercises of the gluteus medius and minimus?
(hip)
Funct: abduction (all fibers); anterior: internal rotation; posterior: external rotation
Exercises: side lying leg raises, walking, running
What is the primary function & selected exercises of the adductor magnus?
(hip)
Funct: adduction
Exercises: side lying bottom leg raises, resisted adduction
What is the primary function & selected exercises of the adductor brevis & longus?
(hip)
Funct: adduction
Exercises: side lying bottom leg raises, resisted adduction
What is the primary function & selected exercises of the tensor fasciae latae?
(hip)
Funct: flexion, abduction & internal rotation
Exercises: hanging knee raises, side lying leg raises, running
What is the primary function & selected exercises of the sartorius?
(hip)
Funct: flexion & external rotation of hip, flexion of knee
Exercises: knee lift w/ hip external rotation, wide stance onto benc
What is the primary function & selected exercises of the pectineus?
(hip)
Funct: flexion, adduction & external rotation
Exercises: hanging knee raises, side lying bottom leg raises, resisted external rotation of thigh
What is the primary function & selected exercises of the 5 deep external rotators?
(piriformis, obturator internus, obturator externus, superior gemellus, inferior gemlleus & quadratus femoris)
(hip)
funct: external rotation
exercises: resisted external rotation of the thigh
What is the primary function & selected exercises of the gracilis?
(hip)
funct: adduction
Exercises: side lying bottom leg raises, resisted adduction
What is the primary function & selected exercises of the rectus femoris?
(knee)
Funct: extension (most eff when hip extended)
exercises: cycling, leg press machine, squats, vertical jumping, stair climbing, jumping rope, plyometrics
What is the primary function & selected exercises of the vastus lateralis, intermedius & medialis?
(knee)
Funct: extension
Exercises: same as rectus femois, resisted knee extension
What is the primary function & selected exercises of the popliteus?
(knee)
Funct: knee flexion; internal rotation of lower leg to “unlock the knee”
Exercises: same as biceps femoris
What is double-progression training protocol?
Begin w/ weight client can do, say 10 reps w/.
Client works up to ability to do 15 reps w/ same weight.
Then, bump up weight by 5% & do as many reps as client can. Say, can only do 12, work way up to 15 reps.
Then, bump up weight again by 5% & do 12 reps, work way up to 15 again.
What is meant by supersets?
Moving from 1 strength training exercise to the next w/ no rest in-between, typically only 2 exercises done back to back & opposing muscle groups
Explain lumbar dominance in squat movement.
implies lack of core & gluteal muscle strength to counteract force of hip flexors & erector spinae as they pull pelvis forward during squat. tight hip flexors (those who sit for long periods) may also contribute
explain quadricep dominance during squat movement.
implies reliance on loading quad group during squat movement. the gluteus maximus does not eccentrically load & cannot generate much force during upward phase. transfers more pressure into knees, placing greater loads on ACL.
explain glute dominance in squat movement.
implies reliance on eccentrically loading gluteus maximus during squat movement. First 10-15 degrees of downward phase are initiated by pushing hips backward, creating hip-hinge. This maximizes eccentric loading on gluteus maximus to generate significant force upward. Glue-dominant squat pattern is preferred method of squatting, as it spares the lumbar spine & relieves undue stress on knees.
What is 1-RM prediction coefficient for quat/leg press & bench/chest press for 10 reps?
squat/leg press: 1.41
chest/bench press: 1.325
What is 1-RM prediction coefficient for quat/leg press & bench/chest press for 8 reps?
squat/leg: 1.326
Chest/bench: 1.255
What is 1-RM prediction coefficient for quat/leg press & bench/chest press for 5 reps?
squat/leg: 1.2
chest/bench: 1.15
What is 1-RM prediction coefficient for quat/leg press & bench/chest press for2 reps?
squat/leg: 1.0475
chest/bench: 1.035
