Training Science & Strategy Flashcards
How many bones in the human body?
206 bones
How many joints are in the human body?
360 joints.
How many muscles are in the human body?
600 muscles
What connects bones to bones?
Ligaments
What connects muscle to bone?
Tendons
What is common between articulating surfaces, and actual does have ability to repair and grow?
Cartilage
What lubricates the joints?
Synovial fluid
What are the three main joint types?
- Ball-in-socket
i.e. hip and shoulder - Hinge
i.e. knee - Gliding
i.e. spine
What are the two motions in the sagittal plane?
Flexion
Extension
What are the two motions in the frontal plane?
Abduction
Adduction
What are the three motions in the transverse plane?
Rotation
Horizontal Abduction
Horizontal Adduction
What movement occurs through all planes?
Circumduction
What occurs when the thumb or toe opposes the motion of the other phalanges?
Opposition
What are the relative positions for above and below?
Superior / Supra - above
Inferior / Infra - below
What are the relative positions for front and back?
Anterior / Ventral - front side
Posterior / Dorsal- back side
What are the relative positions for closer to midline and further from midline?
Medial - closer to midline
Lateral - further from midline
What are the relative positions for closer to and farther away?
Proximal - closer to
Distal - further away
What are the relative positions for towards outside and towards the inside?
External - toward outside
Internal - toward inside
What is the relative position for away from center?
Peripheral
True or false:
The arches in your feet are solely dependent on the inherent articulation of your tarsal bones.
False
True or false:
Ligaments connect bones to muscle.
False
True or false:
Tendons connect bone to bone.
False
True or false:
The floating ribs connect to the sternum, but not the spine.
False
True or false:
The hamstrings are eccentrically used in the lowering position of the squat.
False
True or false:
Foam rolling tendons are helpful
False
True or false:
Adding muscle fibers is the most common way muscles grow
False
Which form of hip bridge targets the glutes more vs. hamstrings?
Feet under the knees
The most intense work of the session should be done when?
Somewhere in the middle
Which of the following bones is least involved in with the function of the knee joint?
A. Femur
B. Tibia
C. Patella
D. Fibula
D. Fibula
Which bones make up the SI joint?
Sacrum and Ileum
What specific ways to release the lubricating fluid with the joint?
The opening and closing of the joints
Which of the following is not a part of the shoulder joint?
A. Humerus
B. Clavicle
C. Scapula
B. Clavicle
The latissimus dorsi is primarily responsible for which motion at the shoulder?
Adduction
From an anatomical position, for which motion at the hip is the pirformis responsible?
External rotation
For what motion is the tibialis posterior responsible?
Plantar flexion and inversion
If a clients feet spin out during a squat what is likely weak?
Tibialis anterior
If a clients chest sinks during a squat, they likely have limited mobility in what joint?
Ankle
If the shoulders are pinched in pain during chest moves what should you do?
Work the back
For a non-athletic 60yr old who has never resistance trained in their life, the reason for increasing weight on most of their lifts during the first 6 months is mostly due to what?
Improved neuromuscular coordination
What is the best strategy for training muscle strength (sets x reps x rest)?
5 x 6 x 90 sec
What muscle is primarily responsible for lateral flexion of the spine?
Quadratus lumborum
What is the concept that explains the tricep relaxing while the biceps are firing?
Reciprocal inhibition
What is the secondary muscle group that is challenged during the dumbbell chest press?
Triceps
The primary action of the peroneus muscle is?
Eversion
When challenging a clients balance with a one leg stand, what surface should they conquer standing on first?
Hard floor
If you have performed a workout focused on strength portion of the resistance training continuum with a client how many hours should they have before working that same muscle group again?
96
Your body’s ability to sense movement action and location is known as what?
Proprioception
What is considered the minimum essential body fat for men?
3-5%
What is responsible for releasing sugar into the blood?
Glucagon
You can jog for how many minutes before running out of muscle glycogen?
120
What is an example of a “closed kinetic” chain exercise?
Squat
What is the most important to know when going into a session with a new but healthy client?
Muscle groups of focus for the day
What is the point at which a jogging client’s primary energy source switches from majority fat to majority carbs?
Anaerobic threshold
What drill is the least aerobic for most people?
Squat jumps
What is the most effective way to help a client experiencing nausea due to the workout?
Have them do light aerobic exercises
In what system is acid build up a limiting factor?
Glycolytic
The most important performance aspect to train during a 45 min. Session for an endurance athlete preparing to run a marathon would be what?
Joint symmetry and plyometric power
