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PT Flashcards

0
Q

Identify the principles of exercise

A

Regularity, progression, overload, balance, variety, Specificity, recovery

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1
Q

What components are considered to be skill related fitness

A

Speed agility muscle power Coordination balance reaction time

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2
Q

Warm-up

A

A 5 to 15 minutes. Spent preparing the body for exercise

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3
Q

Physiological effects of warm-up

A

Increased body temp, increase bloodflow, decreased muscle contraction, decreased chemical reaction time

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4
Q

Cool down

A

A 5 to 15 minute period during which activity tapers off, while heart rate and body temperature gradually return to resting levels

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5
Q

THR

A

Target heart rate, should range from 65% to 85% of the MHR

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6
Q

The most accurate method to determine THR is

A

Karvonen Method

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7
Q

Running

A

Running enables the body to improve the transport of oxygen

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8
Q

Lifestyle management

A

A personal plan for wellness

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9
Q

Six dimensions of wellness

A

Physical health, mental health, social health, emotional health, spiritual health

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10
Q

Physical fitness

A

A dynamic state of functioning that allows the individual to perform routine task without undue fatigue and demanding or emergency task in an efficient manner

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11
Q

Skill related fitness

A

Skills which are essential to enhance the performance of a specific activity or sport

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12
Q

Muscular endurance

A

The ability to exert force against a resistance over a period of time

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13
Q

Health-related fitness

A

Activities which enhance health and longevity through amp of body function and decreased risk of debilitating diseases

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14
Q

Muscular strength

A

The maximum amount of force exerted against a resistance in one effort

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15
Q

Body composition

A

The bodies relative amount of fat and lean tissue

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16
Q

Cardiorespiratory fitness

A

The ability to use large muscle groups in order to perform a strenuous activity for a sustained period of time

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17
Q

The four basic elements in the physical domain of life

A

Physical activity, nutrition, rest and healthcare

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18
Q

Physical activity can be

A

Informal or formal

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19
Q

Nutrition

A

The process of being nourished through the intake and utilization of food

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20
Q

Carbohydrate

A

The body converts carbohydrates into glucose, the bodies preferred source of energy.

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21
Q

Percentage of calories from carbohydrates

A

50 to 65%

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22
Q

What are the six different nutrients

A

Carbohydrate, protein, fat, vitamins, minerals, water

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23
Q

Percentage of calories from fat

A

30%

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24
Q

Saturated fats

A

Found primarily in animal products should be less than 10% of total daily calories

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25
Q

Protein

A

Digested into amino acids which are used to build and repair muscles, red blood cells, hair and other tissues.

Should be 10 to 15% of daily calories

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26
Q

Types of protein

A

Complete and incomplete

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27
Q

Three functions of minerals

A

Structure and formation of bones and teeth, maintain normal heart rhythm, muscle contractility, nerve conduction and acid-base balance of body fluids.

Play a regulatory role and cellular metabolism and serve as an important parts of enzymes and hormones that modified regulate cellular activity

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28
Q

Two types of minerals

A

Major and minor

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29
Q

Water

A

A non-caloric major component of all cells in the body. Water acts as a solvent, provides the medium for transportation, participants in chemical reactions, provides lubrication and shocks protection and 18 temperature regulation in the human body

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30
Q

Benefits of cardiorespiratory fitness

A

Total blood volume increases, lung diffusion capacity increases

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31
Q

Hyper trophy

A

Muscle fiber size is increased offering greater structural and contractile strength

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32
Q

Risk factors that cannot be controlled

A

Encreasing age, gender, heredity

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33
Q

HDL

A

High density lipoprotein is referred to as the good cholesterol and start to act as a scavenger in the blood aiding in the removal of excess amounts of LDL

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34
Q

Positive stress

A

Distress

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35
Q

Excessive stress

A

Distress

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36
Q

Exercise physiology

A

An area of sports medicine that describes the functional changes that occur in the body as a result of singular or repeated exercise sessions

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37
Q

Physical inactivity

A

Primary risk factor in reducing the risk of heart disease

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38
Q

Physical fitness prepares the body

A

For a lifetime of activity that can be performed more efficiently and effectively by physically capable body

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39
Q

By learning how the various body systems responded normally to exercise fitness coordinators are prepared to prescribe the right?

A

Activity in the proper amount, as well as recognize and abnormal response and stop the activity should it be necessary

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40
Q

Cardiac output

A

The amount of blood ejected from the Heart per minute, at rest is 4to 6 Liters per minute and dramatically increases during exercise.

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41
Q

Stroke volume

A

During exercise can increase to almost twice the amount at rest

Endurance conditioning increases the stroke I am at rest and maximum work making it the primary factor for increased cardiac output and oxygen transport system

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42
Q

Post exercise fall

A

The heart rate slows rapidly when exercise for stops, and slowly tapers back to its resting level depending on fitness level

43
Q

During exercise what to Cardiac components increase their performance level in an effort to supply the exercising muscles with more blood

A

Stroke volume and heart rate

44
Q

What happens when the vigorous work is performed regularly

A

The brain is familiar with the physiological adjustments that must be made and performs them rapidly and effectively

45
Q

A slow return of heart rate and blood pressure typically indicates a lack of cardiovascular

A

Conditioning

46
Q

The soul limiting factor on exercises which last beyond 3 to 4 minutes

A

The capacity of heart lungs circulation to deliver oxygen to the exercising muscles

47
Q

Both systolic and diastolic values will be elevated when

A

During anaerobic work

48
Q

Regular aerobic activity increases

A

The total blood volume thereby increasing the bodies oxygen-carrying capacity

49
Q

The ATP-CP system is depleted in

A

5 to 8 seconds

50
Q

Aerobically conditioned athletes have larger die fusion capacities of oxygen and untrained individuals

A

This allows more oxygen to be delivered to the bloodstream with less work

51
Q

Lactic acid removal is essential for

A

Recovery of the anaerobic glycolysis process and allows muscular work to function in a normal manner

52
Q

Muscle fatigue

A

The inability to maintain muscular contractions at a given level of force

53
Q

Muscle strength typically reaches its maximum level

A

Between the ages of 20 and 30

54
Q

After age 30 strength progressively?

A

Declines for most muscle groups so that by age 70 there is a 30% decrease in strength

55
Q

Body composition changes that typically come with age?

A

Increasing body fat and decrease in muscle mass

56
Q

It is unsafe for a person to exercise with uncontrolled?

A

Hypertension

57
Q

Dynamic exercise such as aerobic is associated with a rise in?

A

Only the systolic value

58
Q

FITT

A

F. Frequency, 2-3 times per week
I intensity, monitored by heart range

T- Time, 15-60 mins

T- Type, continuous, large muscle, rhythmic

59
Q

MET

A

Metabolic equivalent of task

60
Q

Carbohydrates definition

A

A carbohydrate is any of various neutral compounds of carbon, hydrogen and oxygen, most of which are formed by green plants and which constitute a major class of animal foods. Carbohydrates are the major and most efficient source of energy for the body carbohydrates provide four calories per gram

61
Q

Simple carbohydrates

A

Simple sugars

62
Q

50 to 65% of the total daily calories come from?

A

Carbohydrates

63
Q

Protein definition

A

Any numerous naturally occurring extremely complex combinations of amino acids that contain the elements, carbon, hydrogen, nitrogen, and oxygen.

64
Q

Protein provides how many calories per gram

A

Four

65
Q

Individuals that require more protein in their diet?

A

Endurance athletes, dieters consuming too few calories, untrained people beginning an exercise program

66
Q

The normal diet should contain how much protein?

A

10 to 15%

67
Q

A diet that contains too much protein can?

A

Contribute to the fat deposit in the body as well as cause dehydration and stress on the kidneys

68
Q

Is fat essential to the proper functioning of the body?

A

Fats or essential components of the diet and are necessary. Fat is bad only went to much is stored on the body or carried in the bloodstream.

69
Q

How many calories per gram does fat provide?

A

9

70
Q

How much energy does fat provide the body at rest?

A

70%

71
Q

A normal diet contain how much fat?

A

20 to 30% with no more than 10% saturated fat

72
Q

Unsaturated fats?

A

Come from non-animal sources

73
Q

And the carbon chain has two or more double bonds?

A

The fat is called the polyunsaturated. Example sunflower, saffflower, corn and soybean oil

74
Q

Cholesterol

A

A wax like substance found only in animal sources and is essential for hormone production, food metabolism, cell membranes, and neural cells.

75
Q

Does cholesteryl have to be consumed in the diet?

A

No the liver is designed to manufacture cholesterol in order to meet our needs.

76
Q

It is estimated that 75% of the body circulating cholesterol comes from what is manufactured in the?

A

Liver

77
Q

The perfect cholesterol ratio for men and women

A

4.0 in men and less then 3.5 and women

78
Q

Two types of fitness programs

A

Voluntary for mandatory

79
Q

Why should agencies screen medically?

A

The agencies are concerned about the welfare of their employees, the agencies do not want to be held liable for negligence

80
Q

Four elements essential for the success of an agency fitness program

A

Must be legally appropriate, must be medically safe, must have complete approval from top management, and dependent upon the fitness coordinators.

81
Q

What happens when you become larger and therefore stronger?

A

Muscle fibers grow by undergoing an increase in their cross-sectional area. They do not generally increasing number hyperplasia. The small protein structures within the muscle cell increase in size

82
Q

Overload adaptation principle

A

A stimulus or stressor that is not accustomed to it will respond by adapting to meet the new stimulus

83
Q

Overtraining syndrome

A

The normal fine balance in the interaction between the automatic nervous system in the hormonal system is misaligned in the body now has a lesser ability to repair itself and properly recover during the rest.

84
Q

Other ways to alter your workouts

A

Change method of exercise, change your exercise order, rotate exercise mode, change your rep ranges every few weeks, change rest times

85
Q

Concentric strength

A

Strength employed in raising a wait always the weakest of three levels

86
Q

Isometric strength

A

The ability to hold the weight at at a given point in the range of motion for a desired number of seconds

87
Q

Eccentric strength

A

The strength used in Lowering a weight under full control

88
Q

Skeletal muscle is defined?

A

As fibrous bands consisting of thousands of muscle fibers attaching bones and allowing movement also known as voluntary muscles

89
Q

Bones are described as?

A

Dense hard tissues that provide support and protection as well as assist in body movement

90
Q

Carpals

A

Bones found in the wrist

91
Q

Tarsals

A

Bones found in the foot

92
Q

Flat bones

A

Found in the ribs iliac and scapula

93
Q

Irregular bones

A

Found in the pubis vertebrae and ischium. They protect the organs, support the body, and provide space for muscle attachment.

94
Q

Long bones

A

Found in the limbs and digits, serve primarily as leverage for movement.

95
Q

Synarthrodial joint

A

Immovable joints such as sutures of the skull.

96
Q

Amphiarthrodial joint

A

Allows only slight movement in all directions

97
Q

Diarthrodial joint

A

Really moving joints, such as the knee and elbow

98
Q

Quadriceps

A

Extends lower leg

99
Q

Triceps

A

Extends forearm

100
Q

Biceps

A

What’s flexes forearm

101
Q

Pectoralis major

A

Flexes adducts arm

102
Q

Obesity

A

Excessive body fat to the extent that it impairs health

103
Q

Overweight

A

Excessive body fat to the extent that it may impair health

104
Q

Percent fat

A

The amount of adipose tissue in the body

105
Q

Lean body mass

A

Fat-free tissues

106
Q

Body fat distribution

A

The pattern of fat accumulation that is often inherited

PT Coordinator (1 decks)

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