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ESH 410 > Test 1 > Flashcards

Test 1 Flashcards

1
Q

How many bones are in the body?

A

206

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2
Q

The skeletal system provides ____ and ____

A

Support and protection

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3
Q

The skeletal system is pulled by ______ to allow the body to ______ or ____ against _____ _____

A

Muscles
Push or pull
External objects

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4
Q

Axial skeleton

A

Middle bones

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5
Q

Appendicular skeleton

A

Appendages

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6
Q

Junctions of the bones

A

Joint

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7
Q

Joint which allows virtually no movement

A

Fibrous joint

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8
Q

Joints which allow limited movement

A

Cartilaginous joints

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9
Q

Example of fibrous joints

A

Sutures of the skull

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10
Q

Example of cartilaginous joints

A

Intervertebral joints

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11
Q

Joints which allow considerable movement

A

Synovial joints

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12
Q

Examples of synovial joints

A

Elbows and knees

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13
Q

Types of synovial joints

A

Uniaxial
Biaxial
Multiaxial

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14
Q

Synovial joint which operates as a hinge/rotates about 1 axis

A

Uniaxial

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15
Q

Examples of uniaxial joints

A

Elbows and fingers

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16
Q

Synovial joints which operate in two perpendicular axes

A

Biaxial

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17
Q

Examples of biaxial joints are

A

Ankle and wrists

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18
Q

Synovial joints which allow movement on 3 axes

A

Multiaxial

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19
Q

Examples of multiaxial joints

A

Shoulders or hips

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20
Q

Movement in multiaxial joints an sometimes cause issues with

A

Stability

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21
Q

The vertebral column is made up of

A

Vertebrae and flexible discs

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22
Q

What allows movement in the vertebral column

A

Flexible discs between the bones

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23
Q

Muscle to bone

A

Tendon

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24
Q

Bone to bone

A

Ligament

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25
Q

Bundle or a bundle of muscle fibers

A

Fasciculus

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26
Q

What are muscle fibers made of?

A

Actin and myosin

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27
Q

What does a motor unit consist of?

A

Motor neuron and the muscle fibers which it innervates

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28
Q

How many muscle fibers are in a single motor unit?

A

Typically several hundred

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29
Q

A muscular contraction will not happen without

A

Calcium

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30
Q

Control of a contraction depends on what?

A

The number of muscle fibers in the motor unit

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31
Q

More control of a contraction means

A

Fewer fibers

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32
Q

Once an action potential is release what will happen

A

A contraction

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33
Q

What is the all or none principle?

A

Either an entire unit contracts or nothing happens

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34
Q

Brief muscle contraction

A

Twitch

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35
Q

Would a second twitch be stronger or weaker than the first?

A

Stronger

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36
Q

A second stimulus has to occur when?

A

Before relaxation of the first stimulus

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37
Q

If there is time between stimulus the contraction may become

A

Shakier

38
Q

If two stimulus occur close together the contractions can appear as

A

One strong twitch

39
Q

Is a motor unit all one muscle type?

A

No

40
Q

Why do muscle spindles exist?

A

To protect us from stretching, tears, strains

41
Q

How can athletes improve force production?

A

Strength and conditioning
Improved neural stuff
Increase muscle fiber size

42
Q

The joint-by-joint approach says that

A

Lack of mobility in one leads to lack of stability in the next and vice versa

43
Q

The spine is designed to do what

A

Transfer energy not create it

44
Q

FMS is a way of grading

A

Movement quality

45
Q

The scoring for FMS is

A

3 - perfect
2 - able to perform imperfectly
1 - unable to complete a task
0 - pain

46
Q

If someone scores a 0 on FMS the next step is to

A

Send them to an AT or PT

47
Q

What are the categories of the FMS

A

Integrated patterns
Mobility screens
Stability

48
Q

What FMS tests fall into the integrated pattern category?

A

Squat
Hurdle
Lunge
There is lots of joints involved

49
Q

What exercises are involved in mobility screens?

A

Shoulder
Active straight leg raises
Some level of stability required

50
Q

What FMS tests fall into the stability category?

A

Rotary stability

Trunk stability push-up

51
Q

Why FMS testing?

A

Test mobility

Test possible restrictions

52
Q

Why breakout tests?

A

Understand where issues are coming from specifically

Customize corrective exercises

53
Q

Why corrective exercise?

A

Fix issues found in FMS and BO

54
Q

Short term and high intensity workout

A

Anaerobic exercises

55
Q

Steps of designing a resistance training program

A 
Needs analysis
Exercise selection
Training frequency
Exercise order
Training loads and reps
Volume 
Rest periods
56
Q

What are the steps of the needs analysis during resistance training program design?

A 
Figure where weaknesses lie
Goals
Exercise history
Injury history
Two step
Evan the sport to figure out what movements need done
Determine training status
57
Q

What are the two steps in the two step portion of needs analysis during resistance training program design?

A

Evaluation of requirements and characteristics of sport or general fitness
Assessment of the athlete FMS performance testing

58
Q

Any testing must be specific to the needs of an athletes _____

A

Sport

59
Q

Sometimes an athletes need exercises that may be ____ specific

A

Position

60
Q

Training age refers to

A

How long they have been training and how experienced they are

61
Q

When making exercise selections for an athlete ____ and ____ demands of the sport must be considered

A

Movements

Demands

62
Q

What are the two exercise types?

A

Core

Assistance exercises

63
Q

Core exercises:

A

Recruit 1+ large muscle area
Involve 2+ primary joints
Receive priority because of their direct application to the sport

64
Q

Assistance exercises:

A

Recruit smaller muscle areas
Involve only one primary joint
Considered less important to improving sport performance

65
Q

Should you work muscles which get lots of love in a sport or those which don’t?

A

Don’t

66
Q

Why should you train less loved muscles on an athlete?

A

To stop an imbalance of muscles

67
Q

When an athlete is in off season how should they be training?

A

Mostly resistance

68
Q

When a training and in season athlete they should mostly be doing

A

Minimal resistance training

Enough to maintain current “status”

69
Q

When training a preseason athlete they should focus on:

A

Sports movement specific exercises

70
Q

When training a postseason athlete the focus should be:

A

Active rest

71
Q

What is the ideal amount of resistance training days per week?

A

3

72
Q

Why should resistance training not be 7 days a week?

A

Allowance for rest days

73
Q

What are the the muscle movements which should be trained?

A 
Upper body horizontal push 
Upper body horizontal pull
Upper body vertical push
Upper body vertical pull
Lower body push (squat) knee dominant 
Lower body hinge (dead lift) hip dominant
74
Q

What is the ideal sequence of resistance exercises?

A

Power
Other core
Assistance exercises

75
Q

What are examples of power exercises?

A

Snatch
Hang clean
Power clean
Push jerk

76
Q

In reference to upper and lower body what is the ideal exercise order?

A

Alternating upper and lower

77
Q

In reference to push and pull what is the ideal exercise order?

A

Alternate

78
Q

How should a person work super sets and compound sets

A

Alternate

79
Q

Quantity of work performed in resistance training

A

Work load

80
Q

Weight units x reps

A

Volume load

81
Q

The heavier the load the ____ number of reps

A

Lower

82
Q

Most amount of weight moved for 1 rep

A

1 rep max

83
Q

Amount of weight to lift

A

Load

84
Q

Most weight for specified number of reps

A

Rep max

85
Q

What are the two rep max testing standards

A

1 rep max

Figuring out based on goals

86
Q

What is the rep max testing golden standard

A

1 rep max

87
Q

When goals are strength and power what should load be?

A

Close to max

88
Q

When goals are hypertrophy what’s should loads be?

A

Moderate loads and reps

89
Q

When training goals are endurance what should the load and rep be?

A

Lower to moderate

90
Q

What is the two for two rule?

A

If a person can perform 2 more reps than assigned they can up the assignment

ESH 410 (2 decks)

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