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ACSM Test > weird > Flashcards

weird Flashcards

1
Q

Describe the action potential causing a muscle contraction (sliding filament theory)

A
  1. Neuromuscular junction
  2. Sarcolemma
  3. T tubule near end of sarcoplasmic reticulum
  4. T tubules depolarize
  5. Ca++ open
  6. Sarcoplasmic reticulum is permeable
  7. Ca++ go from reticulum to sarcoplasm
  8. bind to troponin, move tropomyosin
  9. Myosin binding sites are uncovered
  10. Myosin heads bind to actin & cross-bridges are formed
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2
Q

Muscles of the rotator cuff

A

Supraspinatus (front)
Infraspinatus (back)
Teres minor (back)
Subscapularis (front)

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3
Q

muscles of the quadriceps

A

rectus femoris
vastus lateralis
vastus intermedius
vastus medialis

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4
Q

muscles of the hamstrings

A

biceps femoris
semitendonosis
semimembranosis

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5
Q

Stroke volume equation

A

stroke volume = EDV - ESV

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6
Q

What is the Frank Starling mechanism ?

A

increased volume of blood enters the ventricle so it stretches and contracts with more force

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7
Q

What is the cardiac output (Q) equation?

A

Q = HR x SV (L/min)

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8
Q

What transports oxygen?

A

hemoglobin

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9
Q

what is the single best measurement of cardiorespiratory endurance and aerobic fitness?

A

VO2 max

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10
Q

What occurs during ventilatory threshold?

A

body shifts from aerobic to anaerobic state

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11
Q

as a result of exercise training, how is blood flow in active muscles increased?

A 
capillarization/recruitment
effective redistribution
increased blood/plasma volume
increased RBC and hemoglobin
blood viscosity decreases
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12
Q

BP is greater during concentric or eccentric phases?

A

concentric

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13
Q

what is orthostatic hypotension?

A

dizziness when standing up

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14
Q

carbs break down to …..
fats brea down to ….
proteins break down to ….

A

glucose (sugar)
triglycerides
amino acids

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15
Q

explain ATP-PCr

A

creatine kinase (enzyme) releases small amount of ATP stored in cells; 3-15 seconds [100m dash]

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16
Q

explain the glycolytic system

A

break down of glycogen stored in muscle or liver to lactic acid releasing ATP; combined with ATP-PCr 2 min. (800m dash)

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17
Q

explain the oxidative system

A

oxidative production of ATP that occurs in the mitochondria and can generate >35 ATP; steady state exercise (2-3 min)
PRIMARY METHOD OF ENERGY PRODUCTION during endurance events

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18
Q

what is the equation for respiratory exchange ratio?

A

RER = VCO2/VO2 [reveals what primary substrate body is using for energy production]

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19
Q

what nervous system are the skeletal muscles controlled by ?

A

somatic

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20
Q

explain Type 1 fibers

A

slow twitch, aerobic

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21
Q

explain Type 2 fibers

A

fast-twitch,
Type IIa - fast oxidative, sprinting
Type IIx - fast glycolytic, anaerobic, power lifting

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22
Q

SAID principle

A

specific adaptations to imposed demands

[you get out what you put in, the body responds to the type of training–power vs endurance]

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23
Q

acute muscle soreness vs DOMS?

A
  • acute is from build-up of end products

- delayed onset is the result of muscle damage and occurs most with eccentric contraction

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24
Q

6 causes of muscular fatigue

A
  1. energy depletes (diet, glycogen stores)
  2. H+ accumulates (decreases pH)
  3. Failure of contractile mechanism to occur
  4. muscle fiber type
  5. nervous system changes
  6. fitness level
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25
Q

longitudinal growth vs circumferential growth (bones)

A

L: epiphyseal plates, length
C: internal periosteum, thickness

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26
Q

what is Wolff’s law ?

A

bone grows or remodels in response to stress

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27
Q

osteoblasts vs osteoclasts

A

clasts resorb bone, blasts make new bone

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28
Q

First class lever

A

see-saw, triceps

*best for balance

29
Q

2nd class lever

A

wheel-barrow, plantarflexion

*best for power

30
Q

3rd class lever

A

biceps, tongs, *best for ROM

31
Q

Newtons 3 laws of motion

A
  1. Inertia (no force, no movement)
  2. Acceleration (F=ma)
  3. Action-Reaction (any force results in equal and opposite force)
32
Q

which produce greater force, eccentric or concentric contraction

A

eccentric

33
Q

muscle tendon produces the most force at what angle

A

90 degree angle

34
Q

Center of mass vs center of gravity

A

COM: mass is equally distributed (support point)
COG: where force of gravity acts on body (balance point)

35
Q

what are the 8 positive risk factors ?

A 
age
family history
cigarette smoking
sedentary lifestyle
obesity
hypertension
dyslipidemia
pre diabetes
36
Q

arteriosclerosis vs atherosclerosis

A

arterio - loss of elasticity with aging

athero - arteriosclerosis with plaque and lesions within intima

37
Q

atherosclerotic process

A
  1. endothelium is injured
  2. monocytes attach
  3. migrate to intima
  4. catch cholesterol & form fat streaks
  5. platelets stick to endothelium and release growth factors
  6. plaque forms and narrows lumen
38
Q

what is ischemia ?

A

lack of oxygen (demand greater than supply)

39
Q

type 1 vs type 2 diabetes

A

1: insulin deficient
2: insulin resistant

40
Q

4 parts of pulmonary disease

A
  1. COPD
  2. Emphysema
  3. chronic bronchitis
  4. asthma
41
Q

risk factor: age

A

45 men, 55 women

42
Q

risk factor: family history

A

before 55 men

before 65 women

43
Q

Risk factor: smoking

A

current smoker or less than 6 months

44
Q

Risk factor: Sedentary lifestyle

A

30 min per day 5 days a week, or active occupation

45
Q

Risk factor: Obesity

A

BMI > 30. waist 102cm men, 88cm women

46
Q

Risk factor: Hypertension

A

BP systolic >90 BPM, diastolic >140 or on antihypertensive medication

47
Q

Risk factor: Dyslipidemia

A

LDL > 130
Total chol > 200
HDL

48
Q

Risk factor: Prediabetes

A

blood glucose 100-125

*if unknown, count as risk factor if >45yrs or >30BMI, or if 25

49
Q

what is tort?

A

breach of legal duty:

  1. intentional
  2. negligent
  3. no fault (mistake)
50
Q

how do managers prevent tort claims

A
  1. screening, profiling
  2. waivers
  3. liability insurance
51
Q

commission vs omission

A

co: doing what you shouldnt (setting dislocated shoulder)
om: not doing what you should (CPR/1st aid)

52
Q

Facility manager fiscal responsibilities

A

Financial statements
Income management
Budgets

53
Q

5 step process to planning a project

A
  1. needs assessment
  2. goals and objectives
  3. construct idea
  4. implement idea
  5. revise and review
54
Q

Program administrator duties

A 
risk management
plan/develop
marketing
evaluation
retention of customers
55
Q

program evaluation is (subjective or objective) ?

A

objective - not influenced by personal feelings or opinion

56
Q

5 stages of the transtheoretical model

A

Pre contemplation
contemplation
preparation

57
Q

Social cognitive theory

A
  1. people learn by observing others
  2. Learning is internal and may/may not lead to a behavior
  3. Goal-directed behavior*
  4. Behavior eventually becomes self-regulated
  5. Reinforcement/Punishment have indirect effects on behavior
58
Q

Five A’s for behavior change

A 
Address the agenda
Assess
Advise
Assist
Arrange follow up
59
Q

SMART principle

A 
Specific
Measurable
Attainable
Reasonable
Timely
60
Q

5 Cognitive behavior approaches

A 
SMART (goal setting)
Social
Reinforcement
Record
Shaping (break it down to smaller steps)
61
Q

BMI classifications

A

underweight: 40

62
Q

What is the equation to calculate BMI

A

kg/m2 OR lbs/in2

63
Q

when using skin folds , what is the equation to calculate %BF?

A

(495/body density)-450

64
Q

Skinfold

A
  1. Chest
  2. Tricep
  3. Subscapular
  4. Midaxillary
  5. Abdomen
  6. Suprailiac
  7. Thigh
65
Q

3 site Male:

A

Chest
Abdomen
Thigh

66
Q

3 Site female:

A

Triceps
Suprailium
Thigh

67
Q

the ACSM promotes ____% weight loss reduction over 3-6 months, ___ lbs per week

A

5-10%, 1-2

68
Q

What is the equation for Target HR ?

A

(HRmax - Resting HR) x Intensity + resting HR

ACSM Test (2 decks)

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