Practice Test Flashcards
a behavior change technique where clients list potential barriers and make plans to overcome them
coping responses
test used to measure lateral speed and agility
-clients with athletic goals
Lower extremity functional test (LEFT)
A condition of reduced bone mineral density, which increases risk of bone fracture.
Osteoporosis
Lower than normal bone density and a precursor to osteoporosis.
osteopenia
Shoulder impingement
dysfunction that occurs due to narrowing and rubbing of the soft tissue and bony structures of the shoulder
-Shoulder pain caused by rotator cuff tissues rubbing against the acromion bone of the shoulder.
The body increases its functional capacity to adapt to a stressor.
resistance development
Amino acid that must be obtained through the diet as the body does not make it; there are nine essential amino acids.
-a major nutritional contributor to muscle protein synthesis
essential amino acids
A bending movement in which the relative angle between two adjacent segments decreases.
flexion
triple flexion when referring to frontside mechanics
Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg
sagittal plane
left and right of body
-movement is only up & down, Front & back
-you are stuck in a narrow box
ankle movement
flexion is dorsiflexion and extension is plantar flexion
biceps curls, triceps pushdowns, squats, front lunges, calf raises, walking, running, vertical jump, climbing stairs, and shooting a basketball.
predominantly sagittal plane exercises
bisects the body to create front and back halves.
-joint motion occurs around an anterior-posterior axis, like is seen at the shoulder when doing jumping jacks.
-Movements in the frontal plane include abduction and adduction of the limbs (relative to the trunk), lateral flexion of the spine, and eversion and inversion at the foot and ankle complex
-movements are side to side
-in a room with walls in front and back of you
frontal plane
Abduction
a movement away from the midline of the body. Similar to extension, it is an increase in the angle between two adjoining segments,
Adduction
a movement of a segment toward the midline of the body. Like flexion, it is a decrease in the angle between two adjoining segments,
Examples of predominantly frontal plane exercises
jumping jacks, side lunges, lateral shoulder raises, and side shuffling.
Lateral flexion
the bending of the spine from side to side in the frontal plane.
Triple flexion Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis.
-one aspect of sprint technique
Frontside Mechanics
triple extension, which includes the synchronized movement of ankle plantar flexion, knee extension, and hip extension.
Backside mechanics
Triple flexion
includes ankle dorsiflexion, knee flexion, and hip flexion; the lead leg while sprinting.
Triple extension
includes ankle plantar flexion, knee extension, and hip extension; the rear leg while sprinting.
The phase of training a person would spend more time if they were looking to become better at beach volleyball and already has adequate leg strength
Power Training
-the ability of the neuromuscular system to produce the greatest possible force in the shortest possible time.
Force × Velocity or Work ÷ Time
-Training for power can be achieved by increasing the weight (force), as seen in the strength adaptations, or increasing the speed with which weight is moved (velocity).
-supersets increase power
Power
rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
SAQ exercises present the body with numerous scenarios requiring coordinated movements, reaction to various stimuli, and quick bursts of speed.
-SAQ training improves a client’s ability to accelerate, decelerate, and dynamically stabilize the entire body during high-velocity movements in all planes of motion (such as running and cutting). In addition, SAQ training stimulates the nervous system to respond more efficiently to demands placed on it and enhances muscular recruitment and coordination
What SAQ exercises do
-ability to move the body in one direction as fast as possible.
-the product of stride rate and stride length
Speed
the number of strides taken in a given amount of time (or distance).
Stride rate
the distance covered in one stride, during running.
Stride length
Brachioradialis
muscles primarily targeted when performing a biceps curl exercise with the thumb up
When performing a biceps curl exercise with the palm facing up, this is the primary muscle targeted
biceps brachii
-occurs when the contractile force (i.e., the force developed within the muscle) is greater than the resistive force, resulting in a visible shortening of the muscle.
-synonymous with acceleration and can be observed in many movements, such as jumping upward and the “lifting” phase during a resistance training exercise.
- “positive work” is being done by the muscle as the joint moves through a ROM to move a load against the pull of gravity.
-expend the highest amount of energy when compared to isometric and eccentric muscle actions
- is an isotonic muscle action
A concentric muscle action
lumbo-pelvic-hip complex (LPHC),
Core
An isometric muscle action
when the contractile force is equal to the resistive force, leading to no visible change in the muscle length
-For example, performing a plank exercise
-force is produced as a muscle develops tension while visibly changing in length.
-classified as either eccentric or concentric and represent the lowering and lifting phases of resistance training exercises,
isotonic muscle contraction,
An eccentric muscle action
when a muscle develops tension while lengthening
-The muscle lengthens because the external force acting on the muscle (i.e., the source of resistance) is greater than the internal muscle force.
-are more efficient than concentric contractions and require less energy to complete a task, such as lifting a weight
-One reason for this is that fewer motor units are required during the eccentric phase as compared to the concentric phase when the same weight or resistance is used
-synonymous with deceleration and can be observed in many movements, such as landing from a jump or lowering weights during a resistance exercise.
motor unit
A motor neuron and all of the muscle fibers that it innervates.
An aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels.
Talk test
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
Ventilatory threshold (Tvent)
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.
Ventilatory threshold 1 (VT1)
A measurement used to describe the energy cost of physical activity as multiples of resting metabolic rate. One MET is 3.5 mL of oxygen consumption per kilogram per minute.
Metabolic equivalent (MET)
maximal heart rate: 208 – (0.7 × age).
Tanaka Formula
your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?
Phase 2: Strength Endurance
Sense the change in muscle length and the speed of length change
Two primary actions of the Muscle spindle
Sensory receptors sensitive to change in length of the muscle and the rate of that change.
-a major sensory organ of the muscle composed of microscopic fibers that lie parallel to the muscle fiber.
-When a muscle is stretched, the muscle spindle records the change in muscle length and speed (rate) of length change and sends this information to the central nervous system (CNS)
-The function of the muscle spindle is to help prevent the muscle from stretching too far or too fast.
- helps maintain muscle tone and protects the body from injury
muscle spindle
stands for “frequency, intensity, type, time, enjoyment, volume, and progression.”
-Frequency refers to the number of training sessions in a given time period, usually expressed as per week.
-Intensity refers to the level of demand that a given activity places on the body, moderate-intensity is recommended
-Time refers to the length of time engaged in an activity or exercise training session, typically expressed in minutes.
-adults should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week, or an equivalent mix of moderate- and vigorous-intensity aerobic activity
-Type refers to the mode of activity selected.
-three criteria that must be met for an
activity or exercise to be considered
“aerobic” (a) be rhythmic, (b) use large
muscle groups, and (c) be continuous in
nature.
-Enjoyment refers to the amount of pleasure derived from engaging in a specific exercise or activity.
-Volume of exercise represents the total amount of work performed in each timeframe, typically 1 week.
-Progression refers to how an exercise program advances. Exercise protocols should gradually progress in intensity and/or volume to continually challenge the individual.
FITTE-VP
modality/exercise combinations provides the most demands on explosive power?
medicine ball chest press
Antirotational exercises
-unilateral movement by nature
-Core exercises performed in a manner in which the exerciser resists forces that cause torso rotation; often unilateral in nature.
Unequal or uneven resistance force. Examples include using different loads for each extremity or performing unilateral exercises.
Asymmetrical resistance loading
A movement assessment designed to assess dynamic posture, core stability, and neuromuscular control of the whole body during a squatting motion.
Overhead squat assessment (OHSA)
A movement assessment that assesses dynamic posture, lower-extremity strength, balance, and overall coordination in a single-limb stance.
Single-leg squat assessment
The cuff is inflated to a value of 20 to 30 mm Hg above the point at which the pulse can no longer be felt at the wrist.
In most individuals, to what pressure is the blood pressure cuff inflated when measuring resting blood pressure
sometimes referred to as the top number, reflects the greatest pressure during the cardiac cycle.
-equals the force of blood pushing against the arterial walls when the heart is contracting and is measured in millimeters of mercury (mm Hg).
Systolic blood pressure (SBP)
sometimes referred to as the bottom number, reflects the lowest pressure during the cardiac cycle.
-equals the remaining force generated by the blood in the arteries while the heart is relaxed (not contracting) and is also measured in millimeters of mercury.
Diastolic blood pressure (DBP)
joint disease in which the body’s immune system mistakenly attacks its own tissue, causing an inflammatory response
rheumatoid arthtritis
a global muscle of the core on the posterior aspect of the body
erector spinae
core musculature
the rotatores, multifidus, and transverse abdominis, generally act to provide dynamic control of spinal segments important for core stability
Local muscles in the core
the rotatores, multifidus, and transverse abdominis, generally act to provide dynamic control of spinal segments important for core stability
Local muscles in the core
the rectus abdominis, external and internal abdominal obliques, and erector spinae, act to move the trunk during core strengthening exercises.
Global muscles in the core
component of SAQ involves the ability to react to a stimulus (i.e., reaction time) and appropriately change the motion of the body in response to that stimulus (such as hitting a baseball)
Quickness
The ability to start (or accelerate), stop (or decelerate and stabilize), and change direction in response to a signal or stimulus quickly while maintaining postural control.
Agility
The ability to move the body in one intended direction as fast as possible.
Speed
Joints that have no joint capsule, fibrous connective tissue, or cartilage in the uniting structure.
Nonsynovial joints
the most common joints associated with human movement. They comprise approximately 80% of all the joints in the body and have the greatest capacity for motion
-gliding, condyloid, hinge, saddle, pivot, and ball-and-socket joints.
Synovial joints
also known as a plane joint, is a nonaxial joint that has the simplest movement of all joints. It moves either back and forth or side to side. One example includes the joints between the carpal bones of the wrist
A gliding joint
the condyle of one bone fits into the elliptical cavity of another bone to form the joint
-Due to the shape, movement predominantly occurs in one direction with minimal movement in others.
-An example of condyloid joints is seen in the joints of the fingers (metacarpophalangeal)
Condyloid joints
a uniaxial joint allowing movement predominantly in one direction. Joints such as the elbow, interphalangeal (toe), and ankle are considered hinge joints
The hinge joint
This joint is only found in the carpometacarpal joint in the thumb.
-Due to the shape, movement is predominantly in two directions
saddle joint
allow movement in predominantly one direction.
-These joints are found in the atlantoaxial joint at the base of the skull (top of spine) and the proximal radioulnar joint at the elbow
Pivot joints
the most mobile of the joints. They allow movement in all three directions. Examples of these joints are the shoulder and hip
Ball-and-socket joints
Implementing exercise concepts like core, balance, and agility training with resistance training methods indicates what style of training
integrated training
Performing a series of exercises, one after the other, with minimal rest
Circuit training
Which muscle groups work eccentrically in the sagittal plane during the lowering phase of the squat
quads
during squat movements, these muscles of the hip contract isometrically to prevent unnecessary movement (instability) in the frontal and transverse planes,
abductor and adductor muscles
type of movement happens during the concentric phase of plyometric exercise
jump
involves exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action
- In other words, there is a “cocking” or loading phase described as an eccentric muscle action that dampens or slows the downward movement of the body (deceleration) followed immediately by an explosive concentric muscle contraction
-THREE PHASES OF PLYOMETRIC EXERCISE
Plyometric training
THREE PHASES OF PLYOMETRIC EXERCISE
-the eccentric or loading phase,
-the amortization phase or transition phase, -the concentric or unloading phase
(deceleration), which describes the preloading or stretching of the agonist muscle.
-in this phase elastic energy is stored, and muscle spindles are stimulated, which sends signals to the central nervous system
eccentric phase
also referred to as the transition period or phase, representing the time between the eccentric phase and the initiation of the concentric contraction
-In other words, this phase is the period of time from which the eccentric phase ends to the time when the concentric muscle contraction begins
-his phase is critical to plyometric performance, because the shorter the amortization phase is, the more effective and powerful the subsequent plyometric movement will be
amortization phase,
final phase of plyometrics, which represents the body’s response to the events that occurred during the eccentric and amortization phases.
- uses the stored elastic energy from the eccentric phase to either enhance muscle force production or dissipate the energy as heat.
-Shortening of agonist muscle
concentric phase
involve movements in which the distal extremities (hands or feet) are in a constant fixed position, and the force applied by an individual is not great enough to overcome the resistance (such as the ground or an immovable object).
-Examples include push-ups, pull-ups, and squats.
Closed-chain exercises
involve movements in which the distal extremities are not in a fixed position, and the force applied by the body is great enough to overcome the resistance (such as barbells or dumbbells).
-Examples include the bench press, lat pulldown, and the machine leg extension exercise.
Open-chain exercises
The gland secretes the hormone, which travels through the bloodstream to reach a target cell, where it binds to a receptor and influences a particular action.
pathway for hormones secreted by the endocrine system
What change would lead to an increase in cardiac output during exercise
increase heart rate
the volume of blood in the ventricle prior to contraction
End-diastolic volume
the amount of blood present in the ventricle after contraction.
end-systolic volume
the volume of blood pumped out of the heart in a minute and is a function of both heart rate and stroke volume.
Cardiac output
ultimately a product of end-diastolic volume minus end-systolic volume.
Stroke volume
A normal heart rate ranges from
60 to 100 beats per minute
Normal blood pressure is
a systolic less than 120 mm Hg with a diastolic of less than 80 mm Hg
Which type of nerve receptor senses pain?
Nociceptor
Osteoporosis is considered a contraindication to myofascial rolling.
Concern for flexibility exercises for osteoporosis clients
medical conditions that would make any type of flexibility exercise unsafe for the client to participate in.
Contraindications
any medical conditions that could be unsafe for flexibility exercise
Medical precautions
Most motion uses the principle of levers.
– consists of a rigid bar that pivots around a stationary pivot point (fulcrum).
-In the human body, the fulcrum is the joint axis, bones are the levers, muscles create the motion (effort), and resistance can be the weight of a body part, or the weight of an object
-classified as first, second, and third class, depending on the relations among the fulcrum, the effort, and the resistance
Levers
have the fulcrum in the middle, like a seesaw. Nodding the head is an example with the top of the spinal column as the fulcrum
First-class levers
have a resistance in the middle with the fulcrum and effort on either side, similar to a load in a wheelbarrow where the axle and wheel are the fulcrum points.
-The body acts as a second-class lever when one engages in a full-body push-up or calf raise.
-Using the calf raise exercise as an example, the ball of the foot is the fulcrum, the body weight is the resistance, and the effort is applied by the calf musculature
Second-class levers
have the effort placed between the resistance and the fulcrum.
-The effort always travels a shorter distance and must be greater than the resistance.
-Most limbs of the human body operate as third-class levers.
- An example is the human forearm; the fulcrum is the elbow, the effort is applied by the biceps brachii muscle, and the load is in the hand, such as a dumbbell when performing a biceps curl.
- Another example is the standing hamstring curl, whereby the knee joint is the fulcrum, hamstring muscle is the effort, and resistance is at the ankle.
Third-class levers
Davis;s Law
principle that states that soft tissue will model along the lines of stress
When a client makes a statement that supports their current behavior
Sustain talk
describes the concept of how the functioning of one body segment can impact other areas of the body
regional interdependence
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.
Biomechanics
Movement of a limb that is visible.
Osteokinematics
Low-intensity activity burns a higher proportion of fat as fuel, but if someone wanted to burn the most total calories from any substrate, should do what
20 minutes of moderate-intensity activity
Intermediate forms of nutrients used in metabolic reactions to create adenosine triphosphate.
Substrates
two of the most common issues at the foot and ankle complex?
Sprains and plantar fasciitis
the steps in the cumulative injury cycle
Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalance
normal respiratory rate for an adult during rest?
15 breaths per minute
Which test would you select as the most appropriate when attempting to measure the overall fitness level of a fit college-aged athlete who competes on the school’s rugby team?
The 1.5-mile (2.4-km) run test
