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Post Pre Test Questions Flashcards

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1
Q

What is effect of beta blockers on heart rate responses?

A

Decrease in Resting Heart Rate
Decrease in Exercise HR
Decrease vO2 max w/ acute
Increase VO2 max w/ chronic administration

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2
Q

What is the effect of antihistamines on heart rate responses?

A

Increase in Resting HR
No change in Exercise HR
No change in performance and endurance capacity

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3
Q

What is the effect of antidepressants & antianxiety medications on heart rate response?

A

Increase or no significant change in Resting HR

Increase or no significant change in Exercise HR

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4
Q

What is the effect of caffeine on heart rate responses?

A

Increase in Resting HR
Increase or no significant change in Exercise HR
Increase in endurance exercise capacity

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5
Q

What is the effect of stimulants on heart rate responses?

A

Increase in Resting HR
Increase in Exercise HR
Increase in endurance exercise and performance capacity

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6
Q

What is the effect of bronchodilators on heart rate responses?

A

No change in Resting HR
No change in Exercise HR
No change in V02 max
Increase or no change in individuals w/ COPD

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7
Q

What is the effect of alcohol on heart rate responses?

A

No change in Resting HR
No change in Exercise HR
Decrease vO2 max & performance capacity

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8
Q

What is the effect of nicotine replacement therapy on heart rate responses?

A

Increase in Resting HR
Increase in Exercise HR
No change or decrease in exercise capacity

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9
Q

What is the effect of nonsteroidal anti-inflammatory drugs on heart rate responses?

A

No change or increase in performance capacity

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10
Q

What muscles does the Trunk Flexor Endurance test of the McGill’s Torso Trunk Test?

A

Deep core muscles: transverse abdominis, quadratus lumborum, and erector spinae

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11
Q

What muscles does the Trunk Lateral Endurance test of the McGill’s Torso Trunk Test?

A

also called the side-bridge test, assesses muscular endurance of the lateral core muscles
(i.e., transverse abdominis, obliques, quadratus lumborum, and erector spinae)

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12
Q

What muscles does the Trunk Extensor Endurance test of the McGill’s Torso Trunk Test?

A

torso extensor muscles (i.e., erector spinae, longissimus, iliocostalis, and multifidi)

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13
Q

Define periodization

A

refers to planned progression of exercise that intentionally varies the training stimuli, especially related to intensity & volume

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14
Q

What is linear periodization?

A

provides consistent training protocol within each microcycle & changes the training variables after each microcycle

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15
Q

What is undulating periodization?

A

provides different training protocols during the microcycles in addition to changing variables afte reach microcycle

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16
Q

What is the DASH eating plan?

A

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

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17
Q

What is the primary function & selected exercises of the pectoralis major?

A

(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

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18
Q

What is the primary function & selected exercises of the deltoid?

A

(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

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19
Q

What is the primary function & selected exercises of the rotator cuff?

A

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

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20
Q

What is the primary function & selected exercises of the latissimus dorsi?

A

(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

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21
Q

What is the primary function & selected exercises of the teres major?

A

(shoulder)
Funct: extension, adduction & internal rotation
Exercises: chin-ups, seated rows, lat pull-downs, rope climbing

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22
Q

What is the primary function & selected exercises of the trapezius?

A

(shoulder)
Funct: upper: upward rotation & elevation of scapula
middle: upward rotation & adduction of scapula
lower: depression of scapula
Exercises: upright rows, shoulder shrugs

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23
Q

What is the primary function & selected exercises of the levator scapulae?

A

(shoulder)
Funct: elevation of scapula
Exercises: shoulder shrugs

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24
Q

What is the primary function & selected exercises of the rhomboid major & minor?

A

(shoulder)
Funct: adduction, downward rotation & elevation of scapula
Exercises: chin-ups, supported dumbbell bent-over rows

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25
Q

What is the primary function & selected exercises of the pectoralis minor?

A

(shoulder)
Funct: stabilization, depression, downward rotation & abduction of scapula
Exercises: push-ups, incline benc press, reg bench press, cable cross over chest flys

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26
Q

What is the primary function & selected exercises of the serratus anterior?

A

(shoulder)
Funct: stabilization, abduction, upward rotation of the scapula
Exercises: push-ups, incline bench press, pull-overs

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27
Q

What is the primary function & selected exercises of the biceps brachii?

A

(arm)
Funct: flexion at elbow, supination at forearm
Exercises: arm curls, chin-ups, rock climbing, upright rowing

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28
Q

What is the primary function & selected exercises of the brachialis?

A

(arm)
Funct: flexion at elbow
Exercises: same as biceps brachii

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29
Q

What is the primary function & selected exercises of the brachioradialis?

A

(arm)
Funct: flexion at elbow, supination at forearm
Exercises: same as biceps brachii

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30
Q

What is the primary function & selected exercises of the triceps brachii?

A

(arm)
Funct: extension at wlbow, arm extension (long head)
exercises: push-ups, dips, bench press, overhead press

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31
Q

What is the primary function & selected exercises of the pronator teres?

A

(arm)
Funct: flexion at elbow & pronation at forearm
Exercises: pronation of forearm with dumbbell

32
Q

What is the primary function & selected exercises of the pronator quadratus?

A

(arm)
Funct: pronation at forearm
Exercises: resisted pronation

33
Q

What is the primary function & selected exercises of the supinator?

A

(arm)
Funct: supination at forearm
Exercises: resisted supination

34
Q

What is the primary function & selected exercises of the anterior tibialis?

A

(foot)
Funct: dorsiflexion at ankle, inversion at foot
Exercises: cycling w/ toe clips, resisted inversion (w/ dorsiflexion)

35
Q

What is the primary function & selected exercises of the peroneus longus?

A

(foot)
Funct: plantar flexion at ankle, eversion at foot
Exercises: resisted eversion of foot

36
Q

What is the primary function & selected exercises of the peroneus brevis?

A

(foot)
Funct: plantar flexion at ankle, eversion at foot
Exercises: resisted eversion of foot

37
Q

What is the primary function & selected exercises of the gastrocnemius?

A

(foot)
Funct: plantar flexion at ankle, flexion at knee
Exercises: hill running, jumping rope, calf raises, cycling, stair climbing

38
Q

What is the primary function & selected exercises of the soleus?

A

(foot)
funct: plantar flexion at ankle
Exercises: virtually the same as gastrocnemius, bent-knee toe raises w/ resistance

39
Q

What is the primary function & selected exercises of the posterior tibialis?

A

(foot)
Funct: plantar flexion at ankle, inversion at foot
Exercises: resisted inversion of foot w/ plantar flexion

40
Q

What is the primary function & selected exercises of the extensor hallucis longus?

A

(foot)
Funct: dorsiflexion & inversion of the foot; extension of the great toe
Exercises: resisted inversion w/ dorsiflexion

41
Q

What is the primary function & selected exercises of the extensor digitorum longus?

A

(foot)
Funct: dorsiflexion & eversion of foot, extension of toes 2 - 5
Exercises: resisted eversion w/ dorsiflexion

42
Q

What is the primary function & selected exercises of the peroneus tertius?

A

(foot)
Funct: dorsiflexion & eversion of foot
Exercises: resisted eversion w/ dorsiflexion

43
Q

What is the primary function & selected exercises of the plantaris?

A

(foot)
Funct: flexion of the knee, plantar flexion of the ankle
Exercises: same as gastrocnemius

44
Q

What is the primary function & selected exercises of the flexor hallucis longus?

A

(foot)
Funct: flexion of the great toe; plantar flexion of the ankle, inversion of the foot
Exercises: resisted inversion w/ plantar flexion

45
Q

What is the primary function & selected exercises of the flexor digitorum longus?

A

(foot)
Funct: flexion of toes 2-5, plantar flexion of ankle, inversion of foot
Exercises: resisted inversion w/ plantar flexion

46
Q

What is the primary function & selected exercises of the rectus abdominis?

A

(spine)
Funct: flexion & lateral flexion of trunk
Exercises: bent-knee sit ups, partial curl-ups, pelvic tilts

47
Q

What is the primary function & selected exercises of the external oblique?

A

(spine)
Funct: contralateral rotation, lateral flexion & forward flexion (both sides)
Exercises: twisting bent-knee curl ups (rotation opposite side) and curl ups

48
Q

What is the primary function & selected exercises of the internal oblique?

A

(spine)
Funct: ipsilateral rotation, lateral flexion & forward flexion (both sides)
Exercises: twisting bent-knee curl ups (rotation same side) and curl ups

49
Q

What is the primary function & selected exercises of the transverse abdominis?

A

(spine)
Funct: compresses abdomen
Exercises: prone plan, abdominal bracing

50
Q

What is the primary function & selected exercises of the erector spinae?

A

(spine)
Funct: extension (both sides) & lateral flexion
Exercises: squat, dead lift, prone back extension exercises

51
Q

What is the primary function & selected exercises of the multifidi?

A

(spine)
Funct: contributes to spinal stability during trunk extension, rotation & side-bending
Exercises: bird dog

52
Q

What is the primary function & selected exercises of the lliopsoas (lliacus & psoas major & minor)?

A

(hip)
Funct: flexion & external rotation
Exercises: straight leg sit ups, running with knees lifted up high, leg raises hanging knee raises

53
Q

What is the primary function & selected exercises of the rectus femoris?

A

(hip)

funct: flexion
exercises: running, leg press, squat, jumping rope

54
Q

What is the primary function & selected exercises of the gluteus maximus?

A

(hip)
Funct: extension & external rotation, superior fibers: abduction
Exercises: cycling, plyometrics, jumping rope, squats, stair climbing machine

55
Q

What is the primary function & selected exercises of the biceps femoris?

A

(hip)
Funct: extension, abduction & slight external rotation
Exercises: cycling, hamstring curls w/ knees in external rotation

56
Q

What is the primary function & selected exercises of the semitendinosus?

A

(hip)
Funct: extension, adduction & slight internal rotation
Exercises: same as biceps famoris

57
Q

What is the primary function & selected exercises of the semimembranosus?

A

(hip)
Funct: extension, adduction & slight internal rotation
Exercises: same as biceps femoris

58
Q

What is the primary function & selected exercises of the gluteus medius and minimus?

A

(hip)
Funct: abduction (all fibers); anterior: internal rotation; posterior: external rotation
Exercises: side lying leg raises, walking, running

59
Q

What is the primary function & selected exercises of the adductor magnus?

A

(hip)
Funct: adduction
Exercises: side lying bottom leg raises, resisted adduction

60
Q

What is the primary function & selected exercises of the adductor brevis & longus?

A

(hip)
Funct: adduction
Exercises: side lying bottom leg raises, resisted adduction

61
Q

What is the primary function & selected exercises of the tensor fasciae latae?

A

(hip)
Funct: flexion, abduction & internal rotation
Exercises: hanging knee raises, side lying leg raises, running

62
Q

What is the primary function & selected exercises of the sartorius?

A

(hip)
Funct: flexion & external rotation of hip, flexion of knee
Exercises: knee lift w/ hip external rotation, wide stance onto benc

63
Q

What is the primary function & selected exercises of the pectineus?

A

(hip)
Funct: flexion, adduction & external rotation
Exercises: hanging knee raises, side lying bottom leg raises, resisted external rotation of thigh

64
Q

What is the primary function & selected exercises of the 5 deep external rotators?
(piriformis, obturator internus, obturator externus, superior gemellus, inferior gemlleus & quadratus femoris)

A

(hip)

funct: external rotation
exercises: resisted external rotation of the thigh

65
Q

What is the primary function & selected exercises of the gracilis?

A

(hip)
funct: adduction
Exercises: side lying bottom leg raises, resisted adduction

66
Q

What is the primary function & selected exercises of the rectus femoris?

A

(knee)
Funct: extension (most eff when hip extended)
exercises: cycling, leg press machine, squats, vertical jumping, stair climbing, jumping rope, plyometrics

67
Q

What is the primary function & selected exercises of the vastus lateralis, intermedius & medialis?

A

(knee)
Funct: extension
Exercises: same as rectus femois, resisted knee extension

68
Q

What is the primary function & selected exercises of the popliteus?

A

(knee)
Funct: knee flexion; internal rotation of lower leg to “unlock the knee”
Exercises: same as biceps femoris

69
Q

What is double-progression training protocol?

A

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.

70
Q

What is meant by supersets?

A

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

71
Q

Explain lumbar dominance in squat movement.

A

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

72
Q

explain quadricep dominance during squat movement.

A

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.

73
Q

explain glute dominance in squat movement.

A

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.

74
Q

What is 1-RM prediction coefficient for quat/leg press & bench/chest press for 10 reps?

A

squat/leg press: 1.41

chest/bench press: 1.325

75
Q

What is 1-RM prediction coefficient for quat/leg press & bench/chest press for 8 reps?

A

squat/leg: 1.326

Chest/bench: 1.255

76
Q

What is 1-RM prediction coefficient for quat/leg press & bench/chest press for 5 reps?

A

squat/leg: 1.2

chest/bench: 1.15

77
Q

What is 1-RM prediction coefficient for quat/leg press & bench/chest press for2 reps?

A

squat/leg: 1.0475

chest/bench: 1.035

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