Can Fit Pro Pts

Front 1

When was Can Fit Pro founded?

Back 1

1993

Established to assist fitness professionals with on-going education and continued professionalism.

Front 2

What is Personal Training?

Back 2

any certified person who works with clients in a one-on-one or group setting where the goal is to improve the client's level of fitness and health.

Front 3

Primary Components of Fitness (4)



Ch.1 Principles of Fitness, pg.4

Back 3

1. Cardiorespiratory Capacity
2. Muscular Capacity
3. Flexibility
4. Body Composition

Front 4

DESCRIBE CARDIORESPIRATORY CAPACITY

(one of the 4 Primary Components of Fitness)

Ch.1 Principles of Fitness, pg.4

Back 4

** Aerobic Capacity

or the ability of the body to take in oxygen (respiration), deliver it to the cells (circulation), and use it at the cellular level to create energy (bioenergetics) for physics work (activity).

Front 5

Describe Muscular Capacity

(one of the 4 Primary Components of Fitness)


Ch.1 Principles of Fitness, pg.4

Back 5

Includes 3 things:

1. muscular endurance

2. muscular strength

3. muscular power

Front 6

What is Muscular Endurance?



Ch.1 Principles of Fitness, pg.4

Back 6

the ability to apply force over a long period of time or to complete repeated muscle contractions

Front 7

What is Muscular Strength?



Ch.1 Principles of Fitness, pg.4

Back 7

the ability to generate force, or the maximum amount of force that a muscle can exert in a single contraction

Front 8

What is Muscular Power?



Ch.1 Principles of Fitness, pg.4

Back 8

the ability to generate strength in an explosive way

Front 9

Describe Flexibility.

(one of the 4 Primary Components of Fitness)

Ch.1 Principles of Fitness, pg.4

Back 9

the range of movement or amount of motion that a joint is capable of performing.

*each joint has different amount of flexibility

Front 10

Describe Body Composition.

(one of the 4 Primary Components of Fitness)

Ch.1 Principles of Fitness, pg.4

Back 10

the proportion of fat-free mass (muscle, bone, blood, organs and fluids) to fat mass (adipose tissue deposited under the skin and around organs)

Front 11

Secondary Components of Fitness (7)



Ch.1 Principles of Fitness, pg.5

Back 11

1. Balance
2. Coordination
3. Agility
4. Reaction Time
5. Speed
6. Power
7. Mental Capability

Front 12

Describe Balance

(one of the 7 Secondary Components of Fitness)

Ch.1 Principles of Fitness, pg.5

Back 12

the ability to maintain a pacific body position in either a stationary or dynamic (moving) situation.

Front 13

Describe Coordination

(one of the 7 Secondary Components of Fitness)

Ch.1 Principles of Fitness, pg.5

Back 13

the ability to use all body parts together to produce smooth and fluid motion

Front 14

Describe Agility

(one of the 7 Secondary Components of Fitness)

Ch.1 Principles of Fitness, pg.5

Back 14

the ability to change direction quickly

** on text for sure

Front 15

Describe Reaction Time

(one of the 7 Secondary Components of Fitness)

Ch.1 Principles of Fitness, pg.5

Back 15

the time required to respond to a specific stimulus

Front 16

Describe Speed

(one of the 7 Secondary Components of Fitness)

Ch.1 Principles of Fitness, pg.5

Back 16

the ability to move rapidly, also know as
Velocity (rate of motion)

Front 17

Describe Power

(one of the 7 Secondary Components of Fitness)

Ch.1 Principles of Fitness, pg.5

Back 17

the product of strength + speed, known as explosive strength

Front 18

Describe Mental Capability

(one of the 7 Secondary Components of Fitness)

Ch.1 Principles of Fitness, pg.5

Back 18

the ability to concentrate during exercise to improve training effects as well as the ability to relax and enjoy the psychological benefits of activity (endorphins)

Front 19

Secondary Components of Fitness happen as a result of
____________________.

Ch.1 Principles of Fitness, pg.4&5

Back 19

Primary Components of Fitness

Front 20

What is Can Fit Pro's CONCEPT / Approach to Health and Wellness?


Ch.1 Principles of Fitness, pg.4&5

Back 20

A Holistic approach. To achieve balance, we need to care for our MIND - BODY - SPIRIT

The physical benefits to improved health are the primary components of fitness.

Health is a dynamic process because it is always changing.

We all strive toward an optimal state of well-being.

Wellness is the search for enhanced quality of life.

Front 21

What are the Non-Physical Benefits? (4)

(of improved health and wellness)

Ch.1 Principles of Fitness, pg.5

Back 21

1. Social Health: ability to interact well with people

2. Mental Health: ability to learn & grow intellectually

3. Emotional Health: ability to control and express emotions

4. Spiritual Health: a belief in some unifying force, varies from person to person

Front 22

What factors influence our state of wellness?


Ch.1 Principles of Fitness, pg.5 (under concept of Wellness)

Back 22

nutrition
physical activity
stress coping methods
good relationships
career success

Front 23

Benefits of improved CARDIORESPIRATORY CAPACITY

(one of the 4 primary components of fitness)

Ch.1 Principles of Fitness, pg.4

Back 23

1. decreased RHR
2. Strengthens the heart, decreased risk of cardiovascular disease
3. improved endurance
4. increased stroke volume
5. increased cardiac output
6. Improve VO2 max
7. Increased stroke volume
8. Increased red blood cells
9. Weight loss
10. Improved sports performance
11. Decreased resting BP
Cellular Benefits:
1. Increased number of aerobic enzymes
2. Increased size and number of mitochondria
3. Improved blood delivery
4. Increased capillary density

Front 24

Benefits of MUSCULAR CAPACITY

(one of the 4 primary components of fitness)

Ch.1 Principles of Fitness, pg.4

Back 24

1. increased strength
2. improved muscular endurance
3. increased BMR
4. improved joint strength
5. improved overall posture

Front 25

Benefits of FLEXIBILITY

(one of the 4 primary components of fitness)

Ch.1Principles of Fitness , pg.4

Back 25

1. decreased risk of injury
2. improved range of motion
3. improved bodily movements
4. improved posture
5..

Front 26

Benefits of improved BODY COMPOSITION

(one of the 4 primary components of fitness)

Ch.1 Principles of Fitness, pg.4

Back 26

1. decreased risk of CV disease
2. improved BMR
3. improved bodily function
4. improved BMI
5.

Front 27

What are HEALTH CANADA's guidelines?

(Endurance - Flexibility - Strength)

Ch.1 Principles of Fitness, pg.5

Back 27

60 minutes of activity every day

Endurance: 4-7 days a week, perform continuous activity for your heart, lungs and circulatory system. Time depends on effort.

Flexibility: 4-7 days a week, gentle stretching to keep muscles relaxed and joints mobile.

Strength: 2-4 days a week, perform resistance exercise to strengthen muscles and bones and improve posture.

Front 28

What are ACSM (American College of Sports Medicine) guidelines?

(physical activity - resistance training - flexibility)

Ch.1 Principles of Fitness, pg.6

Back 28

* perform 30 MINUTES or ore moderate physical activity on most days of week (need not be continuous)

* perform 1 SET of 8-12 REPS of resistance training for entire body to maintain & develop strength & endurance

* perform stretching daily for all major muscle groups to maintain mobility

Front 29

BENEFITS OF PHYSICAL ACTIVITY


Ch.1 Principles of Fitness, pg.6

Back 29

1. reduces risk of premature death
2. reduces risk of cv disease
3. decreased RHR
4. keeps resting blood pressure normal
5. decreased body fat
6. improves heart efficiency
7. increases HDL (good) cholesterol & decreases LDL (bad)
8. lowers risk of developing diabetes
9. promotes joint stability
10. increased muscular strength
11. strengthens bones
12. increases muscle mass
13. improves core strength
14. improves body image and self-esteem
15. improves balance, coodination and agility
16. reduces depression and anxiety
17. assists in stress management
18. strengthens heart, circulatory system and lungs

* know at least 5 of these

Front 30

List CanFitPro's TRAINING PRINCIPLES (9)



Ch.1 Principles of Fitness, pg.7

Back 30

1. FITT
2. Individualization
3. Specificity
4. Progressive Overload
5. Recovery
6. Structural Tolerance
7. All-around Development
8. Reversibility
9. Maintenance

Front 31

Describe FITT

(one of the 9 Training Principles)

Ch.1 Principles of Fitness, pg.7

Back 31

Frequency: how often
Intensity: difficulty level
Time: how long
Type: choice of exercise

* applies to the 3 major components of fitness: cv, strength and flexibility

Front 32

Describe INDIVIDUALIZATION

(one of the 9 Training Principles)

Ch.1 Principles of Fitness, pg.7

Back 32

* programs must accommodate very person's individual needs

Variables include available training time, starting fitness level, experience and much more

Front 33

Describe PROGRESSIVE OVERLOAD

(one of the 9 Training Principles)

Ch.1 Principles of Fitness, pg.7

Back 33

to improve, clients must continually challenge their fitness, progressively challenged through:

increased intensity, duration or complexity

Front 34

Describe RECOVERY

(one of the 9 Training Principles)

Ch.1 Principles of Fitness, pg.7

Back 34

recovery is mandatory.

Client must return to the next workout at least as fit as the previous workout, if not more.

If client does not have recovery, he will eventually become ill or injured.

Front 35

Describe ALL-AROUND DEVELOPMENT

(one of the 9 Training Principles)

Ch.1, pg.7

Back 35

well developed through all components of fitness less likely to sustain injury. Thus more likely to perform better in sport and in life.

Must incorporate cv training, muscular training, and flexibility training

Front 36

Describe REVERSIBILITY

(one of the 9 Training Principles)

Ch.1, pg.7

Back 36

once training ceases the body will gradually return to pre-training state

Front 37

Describe MAINTENANCE

(one of the 9 Training Principles)

Ch.1, pg.7

Back 37

once level a fitness is achieved, it's possible to maintain it with less work than was needed to get it

* could train as little as one third the volume, at same intensity, for up to 12 weeks and still maintain

Front 38

What are the 6 Basic Nutrients?


Ch.2 Nutrition, pg.12

Back 38

1. Carbohydrates
2. Fat
3. Protein
4. Water * these first 4 we need in large amounts
5. Vitamins
6. Minerals * these 2 we need in small amounts

Front 39

Explain the function of: CARBOHYDRATES
and how many calories in 1 gram?

(one of the 6 basic nutrients)

Ch.2 Nutrition, pg.12

Back 39

1 gram Carb = 4 calories

Function: an important energy source for working muscles, the brain and the nervous tissue,

Provides/breaks down to glucose for use as fuel.

Front 40

Explain the function of: FATS
and how many calories in 1 gram?

(one of the 6 basic nutrients)

Ch.2, pg.12

Back 40

1 gram Fat (lipids) = 9 calories

Function: a major fuel source because of high calories,

provides essential fatty acid needed for cell membranes production of hormones, healthy skin

Front 41

What are the essential FATTY ACIDS?


Ch.2 Nutrition, pg.14

Back 41

Linoleic (omega-6)

Linolenic (omega-3)

* essential because the body cannot make them

Front 42

Name sources of Omega-6 fatty acids (linoleic).


Ch.2 Nutrition pg.14

Back 42

safflower oil
peanut oil
vegetable oil
corn oil
Nuts
Avocado
Eggs

* there tends to be an overconsumption of omega-6, so we should increase omega-3

Front 43

Name sources of Omega-3 fatty acids (linolenic)
and what are their function?


Ch.2 Nutrition, pg.14

Back 43

cold-water fish
leafy green vegetables
flaxseed and its oil
fish oil
canola oil
Eggs


* reduce inflammatory responses and reduce blood clotting and plasma triglycerides, thus reduces risk of heart attack

Front 44

What is the AMDR for fat intake and what are good sources?



Ch.2 Nutrition, pg.14

Back 44

20-35% of total calories

fish, avocados, olive oil, nuts and seeds

Front 45

Describe Protein and how many calories are in a gram?



Ch.2 Nutrition, pg.14

Back 45

4 calories - 1 gram

*role is to build and repair body tissues (muscles, tendons, ligaments)
* not a primary source of energy, except when body does not have enough carbohydrate or fat available
* made up of chemical structures called Amino Acids

Front 46

What's the AMDR for protein, the RDA, and how many calories in a gram?


Ch.2 Nutrition, pg.14

Back 46

AMDR: 10-35% of daily total calories
RDA: 0.8 grams per kilo of bodywiehgt,
Athletes 1.2-1.7g per kilo

4 calories - 1 gram

Front 47

What is the RDA of daily protein for athletes and why is this?


Ch.2 Nutrition, pg.14

Back 47

1.2 - 1.7 grams per kilogram of bodyweight

* athletes have more lean muscle mass, which requires more protein
* athletes lose a small amount of protein in the urine, whereas non-ahtletes don't
* athletes burn a small amount of protein during physical activity
* athletes require additional protein to recover from muscle damage

Front 48

What are Vitamins?



Ch.2 Nutrition, pg.15

Back 48

* organic compounds that are necessary for good health

* body not capable of making vitamins, so they must be supplied through diet

* do not supply energy, but they are necessary for the metabolism of carbohydrate and fat

Front 49

Name the two types of Vitamins and describe.


Ch.2 Nutrition, pg.15

Back 49

Water Soluble (B and C): easily dissolved in water and excess amounts are excreted in urine.

Fat Soluble (A, D, E and K): absorbed along with fat in the small intestines and excess is stored in the body

Front 50

What are Minerals?



Ch.2 Nutrition, pg.16

Back 50

nutrients that serve a variety of functions,

there are 20-30 important minerals and they are required in small amounts, supplementation rarely needed as a balanced diet provides adequate amounts

Front 51

What is Hyponatremia?


Ch.2 Nutrition, pg.16

Back 51

occurs from a failure to consume sodium when fluid and sodium losses are high. Sodium levels in the blood become low due to the production of a large volume of sweat.

Front 52

How much of body is water?

How much is recommended? ** on exam

Ch.2 Nutrition, pg.17

Back 52

60%

3.7 litres of total water per day for men (19-50 yrs old)

2.7 litres for women (19-50 years old)

Front 53

Factors that influence how much water we need?



Ch.2 Nutrition, pg.17

Back 53

alcohol consumption
physical activity
hot weather
medications
pregnancy
prolonged diarrhea, vomiting
burns, surgery
increased dietary fibre, protein, salt or sugar

Front 54

describe the role of hydration in exercise and in long-term health


Ch.2 Nutrition, pg.17

Back 54

* water is used during digestion and metabolism
* assists with chemical reactions, carries oxygen through blood, regulating body temperature, lubricating joints, removing waste, and assisting with respiration
* if urine is dark yellow, you need more water

Front 55

What are Ergogenic Aids?



Ch.2 Nutrition, pg.17

Back 55

substances or treatments that are designed to improve physiological or psychological functions.

Ergogenic refers to an increase in the rate of work output.

ie: caffeine, chromium, creatine, DHEA, ephedrine

Front 56

Explain basic principles in planning a healthy and balanced diet.


Ch.2 Nutrition, pg.19

Back 56

* eat a variety of foods
* choose a diet low in fat and limited saturated fat
* eat plenty of veggies, fruit and grains
* limit simple sugars
*eat a moderate amt of sale and sodium, choose sea salt
* drink alcoholic beverage in moderation
* monitor caloric intake to regulate weight

Front 57

What is within the Scope of Practice for CanFitPro PTS in providing nutritional information? (5 points)


Ch.2 Nutrition. pg.17

Back 57

1. teach clients about Canada's Food Guide (and refer to educated physician)
2. teach correct correct sizes.
3. teach healthy food choices (i.e.: brown rice better than white)
4. teach to read ingredient lists and food labels
5. encourage to consume calories evenly thru the day

Front 58

What are correct portion sizes, for:

Raw Veggies, cooked veggies, protein, cheese, cold and cooked cereal

Ch.2 Nutrition, pg.18

Back 58

* Raw veggies: size of a salad bowl
* Cooked veggies: size of a computer mouse
* 3 oz (90 g) Protein: deck of cards
* 1 oz (30g) cheese: size of your thumb
* cold cereal: size of a baseball
* cooked cereal: size of an English muffin

Front 59

Define BIOENERGETICS



Ch.3 Bioenergetics, pg.22

Back 59

the study of how energy flows in the human body.

* the conversion of food as large molecules of carbohydrate, protein, and fat into a useful form of energy (ATP) for exercise and activity.

Front 60

Define ENERGY


Ch.3 Bioenergetics, pg.22

Back 60

the ability to do physical work, how the body is capable of performing muscle contraction, we analyze the conversion of chemical energy (food) into mechanical energy (muscle contraction)

Front 61

Define HOMEOSTASIS


Ch.3 Bioenergetics, pg.22

Back 61

a state of stability or balance where all body functions occur easily and the demand for energy is comfortable met by the supply of available energy.

Also called Steady State

Front 62

Define METABOLISM

also Catabolic and Anabolic



Ch.3 Bioenergetics, pg.22

Back 62

the sum of all chemical reactions in the body that either use or create energy.

* Catabolic: large molecules broken down into smaller ones (digestion of food)
* Anabolic: smaller ones building into larger ones, such as the use of amino acids building muscles

The combination of these two process is METOBOLISM
and the energy either used or created from all the metabolic processes is called ATP

Front 63

Define ATP


Ch.3 Bioenergetics, pg.22

Back 63

Adenosine Triphosphate: a chemical compound made up of adenosine and three phosphate molecules.

ATP is the energy currently of the body.

Front 64

How is ATP created?


Ch.3 Bioenergetics, pg.22

Back 64

human body creates and stores it's own ATP (from the digestion of food) to use for energy.

Whether at rest or exercising, muscles and functions of the body need ATP (energy). Depending on intensity and availability of oxygen, the cells of the body can produce ATP using both anaerobic and aerobic metabolic methods

Front 65

What are the 3 Energy Systems the Body Uses?


Ch.3 Bioenergetics, pg.22

Back 65

1. ATP-CP (creatine phosphate) 1 ATP

2. Lactic acid or GLYCOLYTIC SYSTEM 2 or 3 ATP

3. AEROBIC or OXIDATIVE SYSTEM (which includes two sub-categories: Aerobic Glycolysis 38 ATP and & Fatty Acid Oxidation 100 ATP)

Front 66

Describe ANAEROBIC


Ch.3 Bioenergetics, pg.22

Back 66

ATP made through a chemical reaction that operates without the use of oxygen.

The activity is so intense that the body cannot get oxygen to the muscles quickly enough.

Front 67

What two systems use Anaerobic Metabolism?



Ch.3 Bioenergetics, pg.22

Back 67

1. ATP-CP Phosphagen (creatine Phosphate) System
1 ATP

2. Glycolytic System 2 or 3 ATP

* anaerobic system is limited and inefficient

Front 68

Describe the ATP-CP system



Ch.3 Bioenergetics, pg.22

Back 68

provides fuel for up to 10 SECONDS at max intensity, ATP and CP are high-energy compounds stored in limited amounts.

** 1 ATP. Stored ATP is broken down, then resynthesized using stored CP (creatine phosphate)

Front 69

Describe the GLYCOLYTIC SYSTEM


Ch.3 Bioenergetics, pg.23

Back 69

provides fuel for up to 2 minutes at maximal intensity (after the initial intense first 10 seconds that ATP-CP was being used)

** 2 or 3 ATP. Glucose or glycogen (stored glucose) is broken down, producing lactic acid and 2-3 ATP molecules

Front 70

Describe Aerobic System and Name the 2 sub-systems


Ch.3 Bioenergetics, pg.23

Back 70

with oxygen, very efficient because it uses an abundant supply of fat and carbohydrate to create ATP to fuel the activity.

1. Aerobic Glycolysis 38 ATP
2. Fatty Acid Oxidation 100 ATP

Front 71

Describe AEROBIC GLYCOLYSIS


Ch.3 Bioenergetics, pg.24

Back 71

* glucose or glycogen is broken down with oxygen, producing 38 ATP molecules, CO2 and H2O

* provides fuel for more than minutes at moderate intensity, very efficient system

Front 72

Describe FATTY ACID OXIDATION


Ch.3 Bioenergetics, pg.24

Back 72

* fatty acids are broken down with oxygen, producing 100 ATP molecules and CO2 and H2O

* provides fuel for over 2 minutes during very low intensity

Front 73

Are all four systems used at the same time?


Ch.3 Bioenergetics, pg.25

Back 73

YES

All systems work together all the time, but a dominant one will always kick in based on need (time, intensity of activity)

Front 74

In summary, fill-in the following for ATP-CP (anaerobic):

1. Rate & Aount of ATP Production
2. Fule Used
3. Capacity of System
4. Major Limitation
5. Primary Use

Ch.3 Bioenergetics, see chart on pg.27

Back 74

1. Rate & Amt: Very rapid, 1 ATP/unit of CP)
2. Fuel Used: Stored ATP CP
3. Capacity of System: Very limited
4. Major limitation: small supply of ATP and CP
5. Primary use: very high intensity 1-10 seconds

Front 75

In summary, fill-in the following for GLYCOLYTIC (anaerobic):

1. Rate & Aount of ATP Production
2. Fule Used
3. Capacity of System
4. Major Limitation
5. Primary Use

Ch.3 Bioenergetics, see chart on pg.27

Back 75

1. Rate & Amt: Rapid, 2-3 ATP/unit of glucose
2. Fuel Used: blood glucose, muscle glycogen
3. Capacity of System: limited
4. Major limitation: lactic acid by-product causes fatigue and failure
5. Primary use: high intensity, short duration 10 seconds - 2 minutes

Front 76

In summary, fill-in the following for OXIDATIVE (aerobic):

1. Rate & Aount of ATP Production
2. Fule Used
3. Capacity of System
4. Major Limitation
5. Primary Use

Ch.3 Bioenergetics, see chart on pg.27

Back 76

1. Rate & Amt: slow, 38 ATP/unit of glucose
2. Fuel Used: blood glucose, muscle glycogen
3. Capacity of System: unlimited
4. Major limitation: oxygen must be supplied constantly
5. Primary use: mid-low intensity, 2 minutes +

Front 77

In summary, fill-in the following for FATTY ACID OXIDATION (aerobic):

1. Rate & Aount of ATP Production
2. Fule Used
3. Capacity of System
4. Major Limitation
5. Primary Use

Ch.3 Bioenergetics, see chart on pg.27

Back 77

1. Rate & Amt: slow, 100 ATP/unit of fatty acid
2. Fuel Used: fatty acid in bloodstream
3. Capacity of System: unlimited
4. Major limitation: large amounts of oxygen must be supplied constantly
5. Primary use: low intensity, 2 minutes +

Front 78

What is EPOC?



Ch.3 Bioenergetics, pg.26

Back 78

Excess Post-Exercise Oxygen Consumption

* happens when the body continues to take in extra oxygen after intense exercise

* after strenuous activity, it can take up to 24 hours to return to pre-exercise state, due to a greater oxygen deficit

* EPOC helps to replenish ATP and CP

Front 79

Explain the development of the energy systems through interval conditioning?


Ch.3 Bioenergetics, pg.28

Back 79

Interval conditioning is an effective method of developing he energy systems.

(not sure this is gonna be on test, waiting to hear)

Front 80

Describe LACTATE THRESHOLD

Back 80

* the point at which the aerobic system cannot supply enough ATP for the needs of the body, forcing the anaerobic system to increase ATP

* occurs at appr. 85-90% of max. HR

Front 81

At what intensity or point will lactate threshold be reached for someone?


Ch.3 Bioeneegetics, pg.26

Back 81

Depends on heir fitness level and will change over time as they achieve greater fitness

Front 82

What happens when te Lactate a Threshold is surpassed?


Ch.3 Bioeneegetics, pg.26

Back 82

* when the LT is surpassed, anaerobic metabolism dominates and a significant accumulation of lactic acid begins as a by-product at high-intensity exercise. If exercise remains above the LT, this accumulation will lead to muscle failure

Front 83

What does the BLOOD do?



Ch.4 Cardioreapiratory, pg.34

Back 83

Circulates through the body transporting nutrients, oxygen, carbon dioxide, metabolic waste products, and hormones

* part of the cardiovascular system

Front 84

CARDIORESPIRATORY comprises two systems, what are they?


Ch.4 Cardiorespiratory, pg.34 & 36

Back 84

1. Cardiovascular (heart & network of arteries and veins that carry blood)

2. Respiratory / also called Pulminary System: the lungs; exchanges gas between the air we breathe in and he blood circulating through our lungs

Front 85

Describe what the HEART is.



Ch.4 Cardiorespiratory, pg.34

Back 85

A muscular pump that creats the pressure required to move blood through the circulatory system

Has 4 chambers

Front 86

Describe the exchange from heart to lungs and back



Ch.4 Cardiorespiratory, pg.34

Back 86

1. DO2 (deoxygenated) blood is taken in on the RIGHT side thru the superior vena cavae & inferior vena cavae and enters the RIGHT ATRIUM

2. Then moves to the RIGHT VENTRICLE

3. Moves up thru top of right ventricle and leave the heart to go to LUNGS on both sides through the right and left PULMONARY ARTERIES

4. Becomes OXYGENATED in LUNGS and then returns to heart via the PULMONARY VEINS on both sides and goes into LEFT ATRIUM

Front 87

Describe the exchange of blood out to the body and back to the heart


Ch.4 Cardiorespiratory, pg.34

Back 87

1. Oxygenated blood (oxygenated from the lungs) moves from LA to left VENTRICLE

2. Leaves the LV and goes to the body via the AORTA, where there's an exchange at the capillary level, dropping off O2 nutrients & picking up CO2 and waste

3. Then returns to the right atrium in the form of deoxygenated blood through the vena cavaes

Front 88

List some tips to remember various functions of the heart.


Ch.4 Cardiorespiratory, pg.34

Back 88

* atriums on top, ventricles on bottom
* A-teries take blood A-way from the heart, Veins bring blood back to heart
* De-oxygenated blood is always on RIGHT side, Oxygenated blood on the LEFT side

Front 89

What side of the heart RECEIVES BLOOD from the LUNGS?


Ch.4 Cardiorespiratory, pg.34

Back 89

The LEFT side - because the left side always has the O2 blood (Oxygenated blood)

Front 90

What is Systematic Circulation?



Ch.4 Cardiorespiratory, pg.34

Back 90

Refers to the left side of the heart receiving blood from the lungs and moving it through he tissues of the body and then back to right side of heart

Front 91

Does the right side of the heart ever have oxygenated blood in it?


Ch.4 Cardiorespiratory, pg.34

Back 91

NO. The right side only receives de-oxygenated (dirty) blood back into it, after the good blood has been circulated to the tissues of the body. It's like a holding tank, before sending the blood back off to the LUNGS to get oxygenated again.

Front 92

Which side of the heart SENDS blood to the lungs to get oxygen?



Ch.4 Cardiorespiratory, pg.34

Back 92

RIGHT side.

Front 93

Oxygenated blood leaves the left ventricle to go the tissues of the body via the _________.


Ch.4 Cardiorespiratory, pg.34

Back 93

The AORTA.

Front 94

Whether on the right or left side, blood always enters into the _________ and leaves through the ____________.


Ch.4 Cardiorespiratory, pg.34

Back 94

Enters into the ATRIUM, leaves via the VENTRICLES.

Front 95

What does CARDIO OUTPUT mean?



Ch.4 Cardiorespiratory, pg.36

Back 95

"Q" stands for cardio output and means:

How much blood your heart ejects in 1 minute.

Front 96

What does STROKE VOLUME mean?



Ch.4 Cardiorespiratory, pg.36

Back 96

SV is the amount of blood ejected by the left ventricle of the heart in 1 beat.

Q: how can we know for sure how much blood is actually ejected?
A: we can't

* altho the estimated average for a male is 70 ml

Front 97

What is the formula for CARDIO OUTPUT?



Ch.4 Cardiorespiratory, pg.36

Back 97

Q = SV x HR

Cardio output = stroke volume x heart rate

Amt of blood in 1 min = amt of blood in 1 beat X beats per minute

Front 98

When oxygenated blood leaves the LEFT ventricle thru the AORTA to the body, it travels from ____________ to microscopic vessels called ____________, then branch into even smaller vessels called ____________.

Ch.4 Cardiorespiratory, pg.35

Back 98

Smaller extensions of AORTA are ARTERIES, then from there to even smaller ARTERIOLES, which then branch into even smaller vessels called CAPILLARIES.

Front 99

Describe CAPILLARIES.



Ch.4 Cardiorespiratory, pg.35

Back 99

Smallest and most numerous of blood vessels, where the exchange of oxygen and waste take place at the cellular level

Front 100

Where does blood change from deoxygenated to oxygenated?

What is this process called.

Ch.4 Cardiorespiratory, pg.35

Back 100

In the lungs

Called DIFFUSION

Front 101

In a typical adult, how many liters of blood circulate every minute at rest?


Ch.4 Cardiorespiratory, pg.35

Back 101

5 liters every minute

(6 or 7 liters per minute circulate during maximal exercise)

Front 102

What color is oxygenated blood?



Ch.4 Cardiorespiratory, pg.35

Back 102

Red

(Deoxygenated blood is a darker maroon/ brownish color)

Front 103

Cardiovascular system is the same as the ________ system and what is it responsible for?


Ch.4 Cardiorespiratory, pg.34

Back 103

Circulatory system

Responsible for circulation of blood throughout the body, transporting nutrients, oxygen, carbon dioxide, metabolic waste products and key chemical messengers (hormones)

Front 104

What is another function of the Circulatory System?



Ch.4 Cardiorespiratory, pg.34

Back 104

Involved in maintaining the core temperature of the body by transporting heat from the. Ore to th skin where it can dissipate

Front 105

Describe BLOOD PRESSURE



Ch.4 Cardiorespiratory, pg.35

Back 105

BP is the result of blood being pumped out of the ventricles, exerting force against the arterial walls

Front 106

What is the average force through the arteries of the blood in the circulatory system when the body is at rest?

Ch.4 Cardiorespiratory, pg.35

Back 106

120/80 millimeters of mercury (mmHg)

Front 107

What does the top number mean in blood pressure reading?


Ch.4 Cardiorespiratory, pg.35

Back 107

Systolic pressure: the pressure exerted on the walls of the arteries as the heart contracts; representing peak pressure in the system

Front 108

What does the bottom number mean in blood pressure reading?


Ch.4 Cardiorespiratory, pg.35

Back 108

Diastolic pressure: the pressure exerted on the walls of the arteries as the heart relaxes and fills again, representing the lowest pressure in the arteries

Front 109

During ____________ , systolic pressure rises quickly to values above 200mgHg and hen levels off, whereas diastolic pressure remains the stable due to the opening of more capillaries beds.

Ch.4 Cardiorespiratory, pg.35

Back 109

Moderate exercise

Front 110

During what type of exercise can BP spike to much higher levels?

Why and what clients do we need to be cautious with because of this?

Ch.4 Cardiorespiratory, pg.36

Back 110

Heavy weighty lifting: as the muscle contracts it compresses the arteries and produces a much greater resistance to blood flow, veins are also compressed and reduce blood flow back to the heart and brain - causing dizziness or faintness.

Must be careful with people with hypertension.

Front 111

What's the average Resting heart Rate?

The wave of blood circulating through the arteries can be felt as the ________.

Ch.4 Cardiorespiratory, pg.36

Back 111

72 bpm

The Pulse

Front 112

Does STROKE VOLUME change as we get fitter?


Ch.4 Cardiorespiratory, pg.36

Back 112

YES. As a client becomes fitter, the ventricles become larger, allowing them to hold more blood and contract with more force - causing stroke vulome to increase.

Thus, an athlete will be able to deliver more blood per heartbeat - therefore the heart does not have to work as hard at rest or during exercise

Front 113

While at rest, the body requires about ____ liters of blood to be circulated per minute.

Describe how being fit decreases the RHR.

Ch.4 Cardiorespiratory, pg.36

Back 113

5 liters

Because a fit heart pumps with more force (and has increased stroke volume) more blood is forced out with each heartbeat - so it takes less beats/contractions to circulate the 5 liters of blood

* kelp in mind: blood circulating to the blood is delivering nutrients and oxygen, which means that the fit person receives improved delivery of nutrients and such

Front 114

Objective 3 in chapter: Mechanics of cardiovascular system and it's response to exercise. Describe


Ch.4 Cardiorespiratory, pg.36

Back 114

Increased cardio output during exercise means therperson is able to deliver more oxygen and nutrients to working muscles. Further, during exercise the trained body learns to redistribute blood from less active tissues, such raw district organs and kidneys, to the heart and skeletal muscles.

Front 115

What is another name for the RESPIRATORY SYSTEM and what is it made up of?


Ch.4 Cardiorespiratory, pg.36

Back 115

Also called the PULMONARY system, made up of the left and right lungs and air passages

Front 116

Function of the Respiratory System


Ch.4 Cardiorespiratory, pg.37

Back 116

Exchanges gas between blood stream and the environment, provides an interface between the air we breathe in and the blood circulating through our lungs.

Oxygen brought in and carbon dioxide removed from the blood.

Front 117

What is VENTILATION and DIFFUSION?


Ch.4 Cardiorespiratory, pg.36

Back 117

VENTILATION: refers to the mechanical process of moving air in and out of the lungs

DIFFUSION: refers to the way gases are exchanged run the lungs

Front 118

How much mixed air does the average adults lungs hold?

How much nitrogen, oxygen and carbon dioxide?

Ch.4 Cardiorespiratory, pg.37

Back 118

4-6 liters

Nitrogen. 89%
Oxygen 21%
Carbon Dioxide .4%

Front 119

Fun Facts:

How many alveoli (tiny air sacs at the ends of the bronchioles) do we have?

If you spread out your alveolar surface flat, how big would it be?

Back 119

300 million

Size of a tennis court (60-80 square meters)

Front 120

Describe the Anatomy of the Respiratory Sytem.


Ch.4 Cardiorespiratory, pg.37

Back 120

System consists of the mouth, nose, nasal cavity, pharynx, larynx, trachea, bronchial tree, and lungs.

Inhale air, travels thru trachea & enters bronchi. Ends of bronchi (bronchioles) hate the tiny air sacs called alveoli, which are surrounded by capillaries whereoxygen rapidly moves from alveoli into the blood - process called DIFFUSION. At the same time, they receive carbon dioxide from capillaries for removal through exhalation...

The process is continuous cycle

Front 121

What percentage of the air is oxygen?



Ch.4 Cardiorespiratory, pg.37

Back 121

21%

Front 122

What is INSPIRATION?


Ch.4 Cardiorespiratory, pg.38

Back 122

INSPIRATION: process of air moving into the lungs and occurs once lung pressure is below atmospheric pressure.

* because inspiration uses muscle contractions, it requires energy expenditure

Front 123

What is EXPIRATION?


Ch.4 Cardiorespiratory, pg.38

Back 123

EXPIRATION: passive process of air moving out of the lungs, occurs when lung pressure exceeds atmospheric pressure.

Front 124

Describe the Response to Exercise on the respiratory system.


Ch.4 Cardiorespiratory, pg.38

Back 124

* brain recognizes need for more oxygen and signals heart to increase cardiac output, increased blood volume (and therefore oxygen) being carried to working muscles

* as demand for blood flow increases! systolic pressure elevates to force blood out of the heart faster and at a higher pressure

* rate of respiration increases

Front 125

Does our respiratory system respond immediately to exercise?


Ch.4 Cardiorespiratory, pg.38

Back 125

YES, altho there may be a delay in accommodating oxygen demands. This is why a thorough wam-up is necessary.

Front 126

What is VASOCONSTRICTION?


Ch.4 Cardiorespiratory, pg.38

Back 126

Blood flow redistributes away from abdominal area by vasoconstriction -

narrowing of the arteries

Front 127

What is VASODILATION?


Ch.4 Cardiorespiratory, pg.38

Back 127

Blood flow increases to the working muscles by vasodilation -

Widening of the arteries

Front 128

The body's capacity to perform continuous movement using large muscle groups for extended period of time without fatigue is referred to as _____________ (3 terms)

Ch.4 Cardiorespiratory, pg.39

Back 128

Cardiorespiratory endurance

Aerobic capacity

Maximal oxygen consumption

Front 129

The maximum amount of oxygen the body can extract and use in the process of energy production is called _____?

Ch.4 Cardiorespiratory, pg.39

Back 129

VO2 max

Front 130

Active recovery (where you keep moving) is important in the cool down period because it:


Ch.4 Cardiorespiratory, pg.39

Back 130

1. Assists the Herat and circulatory system in redistributing blood to all parts of the body

2. Prevents blood from pooling in the exercising muscles

3. Reduces stress on the Cardiorespiratory system

Front 131

What is the formula for TARGET HEART RATE training range?


Ch.4 Cardiorespiratory, pg.42

Back 131

(220 - age) x percentage

This formula determines a theoretical HRmax and provides a good guess only, does not differentiate between male/females

Front 132

What is the range for TARGET HEART RATE training?



Ch.4 Cardiorespiratory, pg.42

Back 132

55-90%

Front 133

What's the target HR range for a beginner? Intermediate? Advanced?


Ch.4 Cardiorespiratory, pg.42

Back 133

55-64% Beginner

65-74% Intermediate

75-90% Advanced

Front 134

Is using HR to determine exercise intensity exact and precise?


Ch.4 Cardiorespiratory, pg.41

Back 134

NO. It's an estimate of how hard the client should/is exercising. The target range of 55-90% is to encourage clients to work hard enough for Cardiorespiratory gains but not no hard that the aerobic energy system is unable to provide enoug energy (thus making it anaerobic).

This is not the most accurate method of setting exercise intensity, but it is easily understood by most clients

Front 135

What are 3 things to consider when developing Cardiorespiratory programs for clients?


Ch.4 Cardiorespiratory, pg.42

Back 135

1. CURRENT FITNESS LEVEL: target HR zone 55-64% beginner, 65-74% intermediate, 75-90% advanced

2. EXERCISE EXPERIENCE: minimal experience should start at beginner intensity

3. CLIENTS GOALS

Front 136

What is a second method of determining exercise intensity? And what does it take into account?


Ch.4 Cardiorespiratory, pg.42

Back 136

HEART RATE RESERVE

* takes resting HR into account, so takes a person's individual fitness level into account unlike the target HR zone, which is only a general estimation based only on age

Front 137

What is the formula for HRR?


Ch.4 Cardiorespiratory, pg.42

Back 137

Target HR = [(HR max - resting HR) X percentage] + resting HR

Ie: 45 yr old female, advanced exerciser RHR 65

[ (220-45) - 65] X .5 or .9 + 65
110 X .5 + 65 = 120 bpm is 50% of HRR range
110 X .85 + 65 = 158.5 bpm is 85% of HRR range
* my range is 120-158bpm

Front 138

What is the range used for HRR?



Ch.4 Cardiorespiratory, pg.42

Back 138

50-85%

Front 139

What is RPE and what are it's values.

** on exam


Ch.4 Cardiorespiratory, pg.44

Back 139

RATE OF PERCEIVED EXERTION. 6-20

6. No exertion
8. Extremely light
9. Very light
11. Light
13. Somewhat hard
15. Hard (heavy)
17. Very hard
19. extremely hard
20. maximal exertion

Front 140

What's the correlation between the RPE and the HR range?

** on exam


Ch.4 Cardiorespiratory, pg.44

Back 140

If you strike the last digit on the HR range, it'll correspond to he RPE.

Ie: upper target HR for a 45 year female
220-45 X .9 = 158 bpm

Take off the last digit (8) and you'd be left with 15, which at 90% would correlate to a rate of perceived exertion of about 15 Hard (heavy)

Front 141

What is the Borg Scale?



Ch.4 Cardiorespiratory, pg.44

Back 141

0-11+ Scale of Perceived Exertion & Pain

0 nothing, no pain
.5 extremely weak, just noticeable
1 very weak
2 weak, light
3 moderate
5 strong, heavy
7 very strong
10 extremely strong, max pain
11+ absolute max! highest possible

Front 142

Explain issues that affect the design of cardio programs for clients based on the FITT principle.


Ch.4 Cardiorespiratory, pg.40-44

Back 142

FREQUENCY:
1. Amt of sessions client can commit to
2. Clients current fitness level
3. Clients goals

INTENSITY:
1. Clients exercise experience
2. Clients current fitness level
3. Clients goals

TIME:
1. Clients exercise experience
2. Clients current fitness level
3. Clients goals

TYPE:
1. Clients exercise experience
2. Clients current fitness level
3. Clients goals

Front 143

Equipment that requires minimal skill, coordination and calorie expenditure would be most suitable TYPES of cardio training for the ____________ exerciser.


Ch.4 Cardiorespiratory, pg.45

Back 143

BEGINNER (As it relates to deter the FITT principle)

Front 144

If the client is interested in weight reduction, recommend more or less cardio training to enhance results?

Ch.4 Cardiorespiratory, pg.40

Back 144

MORE. (As it relates to determining exercise frequency as per the FITT principle)

Front 145

When choosing the TYPE of exercises for cardio training for a new exerciser, chose ones that limit movement in a _________ plane and ones that involve less __________.

Ch.4 Cardiorespiratory, pg.45

Back 145

Limit VERTICAL movement and involve less MUSCLE MASS as these things would increase intensity

Front 146

Identify basic differences in developing cardio programs (Cardiorespiratory training guidelines) for beginner, intermediate and advanced?

Ch.4 Cardiorespiratory, pg.46 Chart

Back 146

Beginner Intermediate Advanced

Freq: 1-3x/wk. 3-5x/wk. 4-6x/wk

Intensity 55-64% HRmax. 65-74%. 75-90%

Time. 15-30 min. 20-45 min. 40-60 min

Type. Walking, cycle. Stairs, treadmill. Sports,
Swim, basic class. Fitness class, Cross-
Aquasize. Cycle class, Training,
Cross training. Intervals

Front 147

Show the correlation between the lore and higher numbers of the RATE Of PERCEIVED Exertion scale.


Ch.4 Cardiorespiratory, pg.44

Back 147

6-20

Add a zero, and it'll correlate to heart rate:

60 would be in the low side, or no exertion at all.
200 would be a max heart rate, or maximal exertion.

Front 148

Improved health problem
Increased energy
Daily activities made easier
Weight reduction

These are all elements of a program focus for the _________ client.

Ch.4 Cardiorespiratory, pg.46

Back 148

BEGINNER

Front 149

Weight reduction and program variety would be program focus' for the __________ client.


Ch.4 Cardiorespiratory, pg.46

Back 149

INTERMEDIATE

Front 150

Increased VO2 max
Weight maintenance
Sport training
Competition

All focus' for the ___________ client

Ch.4 Cardiorespiratory, pg.46

Back 150

ADVANCED

Front 151

What is the total range for recommended exercise frequency per week? (Combined beginner to advanced) And each value?

Ch.4 Cardiorespiratory, pg.46

Back 151

EXERCISE FREQUENCY 2-7x / week

Beginner: 1-3
Intermediate: 3-5
Advanced: 4-6

Front 152

What is the total combined (beginner to advanced) range for recommended exercise intensity?


Ch.4 Cardiorespiratory, pg.46

Back 152

EXERCISE INTENSITY 55-90% of HRmax

Beginner: 55-64%
Intermediate: 65-74%
Advanced: 75-90%

Front 153

Final phase of Cardiorespiratory exercise is ____________ and the purpose is to gradually return the body to it sore-exercise state.

Ch.4 Cardiorespiratory, pg.47

Back 153

RECOVERY

Front 154

The cardiorespiratory system is a transport system for ____________. It picks this up in he lungs and takes it to cells in the body.

Ch.4 Cardiorespiratory, pg.47

Back 154

OXYGEN

Front 155

How is AEROBIC capacity measured?


Ch.4 Cardiorespiratory, pg.47

Back 155

The amount of oxygen that can be delivered to the muscle cell compared with the among of oxygen used by the muscle cell to make energy for muscle contraction (VO2 max).

Front 156

At the onset of exercise, the respiratory system responds to the increased demand for oxygen by increasing these 3 things.

Ch.4 Cardiorespiratory, pg.47

Back 156

HR

Stroke volume

Cardiac output

Front 157

The respiratory system provides ___________ and gets rid of ___________.


Ch.4 Cardiorespiratory, pg.47

Back 157

Provides OXYGEN to body

Gets rid of CARBON DIOXIDE

Front 158

Activities such as squash, in-line skating, or step aerobics require skill and co-ordination, and thus would be NOT be appropriate for which component off a cardio program?

Ch.4 Cardiorespiratory, pg.44

Back 158

A cool down, or for the beginner exerciser in general

Front 159

How many bones does the human adult body have and how many bones is a baby born with?


Ch.5 Skeletal Anatomy, pg.50

Back 159

206 adult

270 newborns, about 64 more than an adult, many of which fuse together by 20-25 yrs old to form hard wr ament adult bones

Front 160

What are the 4 main functions of of our skeleton?


Ch.5 Skeletal Anatomy, pg.50

Back 160

1. Protects vital organs and soft tissue

2. A factory where red blood cells are produced

3. A reservoir for minerals (calcium and phosphate)

4. Provides attachments for muscles to produce movement

Front 161

How many bones are in each limb?

Back 161

30

Front 162

Bones are __% fluid and __% solid.


Ch.5 Skeletal Anatomy, pg.50

Back 162

50% fluid and 50% solid.

Minerals make them rigid and protein makes them strong.

Front 163

What are the 4 classifications of bones and what are their functions? (Shapes)


Ch.5 Skeletal Anatomy, pg.50

Back 163

1. Long - serve as levers
2. Short - give strength
3. Flat - site for muscle attachments & protects internal organs
4. Irregular - protects internal organs

Front 164

What are examples of long bones and describe their function.

Ch.5 Skeletal Anatomy, pg.50

Back 164

FEMUR (thigh)
HUMERUS (upper arm)

* serve as levers for movement

Front 165

What are examples of short bones and describe their function.

Ch.5 Skeletal Anatomy, pg.50

Back 165

TARSALS (ankle)
CARPALS (wrist)

* give strength to joints! but with limited mobility

Front 166

What are examples of flat bones and describe their function.

Ch.5 Skeletal Anatomy, pg.50

Back 166

RIBS
SCAPULAE

* provide a broad site for muscle attachment, protect internal organs

Front 167

What are examples of irregular bones and describe their function.

Ch.5 Skeletal Anatomy, pg.50

Back 167

ISCHIUM
PUBIS
VERTEBRAE

* protects internal organs, supports the body

Front 168

What is anatomical position?


Ch.5 Skeletal Anatomy, pg.50

Back 168

When a person stands with arms at sides, palms facing forward. Point of reference when describing body parts or movements.

Front 169

What are the two main parts of the skeleton?


Ch.5 Skeletal Anatomy, pg.50

Back 169

AXIAL: skull, spine, ribs, sternum (includes 80 bones)

APPENDICULAR: The two "limb girdles" - shoulders & pelvis, and their attached limb bones; contains 126 bones (64 in shoulder and 62 in pelvis and lower limbs)

Front 170

Name the 6 sets of Terms that describe body positioning.


Ch.5 Skeletal Anatomy, pg.51

Back 170

1. Anterior and Posterior
2. Medial and Lateral
3. Superior and Inferior
4. Supine and Prone
5. Dorsal and Plantar
6. Proximal and Distal

Front 171

Front of the body is ________. Back of the body is _____.



Ch.5 Skeletal Anatomy, pg.51

Back 171

Anterior - front
Posterior - back

Front 172

Body parts closest to the midline are ________.

Parts furthest from midline are ________.

Ch.5 Skeletal Anatomy, pg.51

Back 172

Closest to midline - MEDIAL

Furthest from midline - LATERAL

Front 173

When one body part is ABOVE another, it is _________.

Below is _________.

Ch.5 Skeletal Anatomy, pg.51

Back 173

Above - SUPERIOR

Below - INFERIOR

Front 174

SUPINE means ________. PRONE is ________.



Ch.5 Skeletal Anatomy, pg.51

Back 174

Supine is FACE - UP

Prone is laying FACE DOWN

* semi-prone is on your side

Front 175

Top of the foot is referred to as the _______ surface.
Bottom of foot is the _______ surface.

Ch.5 Skeletal Anatomy, pg.51

Back 175

Top - DORSAL

Bottom - PLANTAR

* plantar flexion is pointing the toes downward, like you're planting something in the ground,

Front 176

The end of a bone or muscle that is closest to the body is called the ________ end.

The end furthest from body is the _________ end.

Ch.5 Skeletal Anatomy, pg.51

Back 176

Closest - PROXIMAL end

Furthest - DISTAL end

Front 177

How many bones make up the spine and name the 3 types of spinal vertebrae.


Ch.5 Skeletal Anatomy, pg.50

Back 177

7 cervical vertebrae
12 thorastic
5 lumbar

Front 178

How many ribs are there are on each side?



Ch.5 Skeletal Anatomy, pg.50

Back 178

12

Front 179

Name the 7 categories of joint movement terminology.


Ch.5 Skeletal Anatomy, pg.52

Back 179

1. Flexion, Extension & Hyperextension
2. Abduction & Adduction
3. Circumduction
4. Medial & Lateral Rotation
5. Supination & Pronation
6. Inversion & Eversion
7. Elevation & Depression

Front 180

Straightening a joint is called _______.

Bending a joint is called _________.

Hyperextension happens when ________.

Back 180

Extension - straightening a joint.

Flexion - bending a joint.

Hyperextension is when a joint moves beyond the normal ROM.

Front 181

Circumduction is a __________ circular movement that combines flexion, abduction, extension, and adduction (4 movements).

And it happens at what kind of joints?

Ch.5 Skeletal Anatomy, pg.52

Back 181

Circular. Ball and socket joints

Front 182

Medial rotation is also known as _________ rotation.

Lateral rotation is also know as ___________ rotation.

Ch.5 Skeletal Anatomy, pg.52

Back 182

Medial - Internal

Lateral - External

Front 183

What joint does Inversion and Eversion happen at?
And describe both.

Ch.5 Skeletal Anatomy, pg.52

Back 183

Ankle

Turnjng the medial (inside) side of foot off the ground - so essentially turning the sole of foot towards midline of body is INVERSION.

Turning the outer (lateral) side of foot off the ground - so essentially turning foot away from midline or to the outside is EVERSION.

Front 184

What are the 3 Classifications of Joints? And describe


Ch.5 Skeletal Anatomy, pg.52

Back 184

Fibrous: connect bones without allowing any movement.

Cartilaginous: bones are attached by cartilage, allow for little movement

Synovial: allow for much more movement, have cartilage and enclosed by an articular capsule

Front 185

__________ joints connect bones without allowing any movement. Name 3 bones of this type.


Ch.5 Skeletal Anatomy, pg.52

Back 185

FIBROUS.

Skull, pelvis, vertebrae

Front 186

_____________ joints attach bones with __________ and allow for only a little movement, and name types of bones.

Ch.5 Skeletal Anatomy, pg.52

Back 186

Cartilaginous attach with cartilage, Spine & Ribs

Front 187

What type of joint allows for the most movement, and what 2 distinct features do these joints have?

How many types of these kind of joint are there?

Ch.5 Skeletal Anatomy, pg.53

Back 187

Synovial. 3 types

1. Have cartilage to reduce friction & absorb shock

2. Enclosed by an articular capsule hat holds the synovial fluid inside the joint cavity

Front 188

Name the 3 Types of Synovial Joints?


Ch.5 Skeletal Anatomy, pg.53

Back 188

1. Hinge - elbow, knee

2. Condylomata - wrist, ankle

3. Ball & Socket - shoulder, hip

Front 189

Describe what a hinge joint does, and name the two?



Ch.5 Skeletal Anatomy, pg.53

Back 189

HINGE Elbow & knee: allows movement in ONE direction.

CONDYLOID wrist & ankle allows movement in TWO directions

BALL & SOCKET shoulder & hip allows movement in THREE directions and has thhe largest ROM

Front 190

3 movements of the Shoulder Girdle (scapula, clavicle)


Ch.5 Skeletal Anatomy, pg.52

Back 190

Shoulder Girdle movements:

1. Elevation- depression
2. Abduction or Pronation - Adduction or Retraction
3. Upward Rotation - Downward Rotation

Front 191

5 movements of the shoulder joint.



Ch.5 Skeletal Anatomy, pg.52

Back 191

Shoulder Joint movement:

1. Flexion - Extension
2. Abduction - Adductio
3. Medial - Lateral Rotation
4. Transverse (crossways, oblique) Flexion - Extension
5. Circumduction

Front 192

2 movements of the Wrist Joint


Ch.5 Skeletal Anatomy, pg.52

Back 192

Wrist Joint movements:

1. Flexion - Extension
2. Radial flexion - ulnar flexion

Front 193

3 movements of the Vertebral Spine



Ch.5 Skeletal Anatomy, pg.52

Back 193

Vertebral movements:

1. Flexion - Extension
2. Lateral flexion
3. Rotation

Front 194

Movement of the Lumbosactal joint



Ch.5 Skeletal Anatomy, pg.52

Back 194

Lumbosactal Joint movement:

Flexion (anterior pelvic tilt,) - Extension (posterior pelvic tilt)

* anterior tilt is what we do in fitness comp! the opposite of what you'd think. It's bringing the pelvis forward and down (which points the butt back)
Think of it as pouring water out of a can.

Front 195

4 movements of the HIP joint.



Ch.5 Skeletal Anatomy, pg.52

Back 195

Hip joint movements:

1. Flexion - Extension
2. Abduction - Adduction
3. Medial - lateral rotation
4. Circumduction

Front 196

2 movements of the ankle joint



Ch.5 Skeletal Anatomy, pg.52

Back 196

Ankle joint movements:

1. Plantar flexion - Dorsiflexion
2. Eversion - Inversion

Front 197

Ligaments connect bone to ______________.

Tendons connect bone to ______________.

Ch.5 Skeletal Anatomy, pg.53

Back 197

Ligaments: bone to bone (think letter L for lesbian)

Tendons: bone to muscle

Front 198

What are Ligaments and Tendons?



Ch.5 Skeletal Anatomy, pg.53

Back 198

Tough fibrous connective tissue

Front 199

What is Flexibility?


Ch.5 Skeletal Anatomy, pg.53

Back 199

The measure of RANGE OF MOTION around a joint.

Limited by the joints physical structure, including the bone, connective tissue and muscle.

Front 200

Flexibility often deteriorates with _____ due to a _________ lifestyle. Without adequate flexibility, ______________ become more difficult.

Ch.5 Skeletal Anatomy, pg.53

Back 200

deteriorates with AGE due to a SEDENTARY lifestyle.

Everyday task become more difficult.

Front 201

Benefits of Flexibility Training:


Ch.5 Skeletal Anatomy, pg.53

Back 201

1. reduces the chance of experiencing chronic or occasional back pain
2.Enhance performance in aerobic training, muscular conditioning and sports
3. reduces injury risk
4. leads to increased independence later in life
5. enhanced ability to move unimpeded through a wider ROM
6. allows clients to become more in tune with their bodies
7. form of active relaxation to improve mental and physical recovery
8. reduces stress in exercising muscles and releases tension developed during the workout
9. assists with posture by balancing the tension placed across the joint by the muscles that cross it. Proper posture minimizes stress and maximizes the strength of all joint movements

Front 202

When should you stretch? And what principle should a flexibility program follow?



Ch.5 Skeletal Anatomy, pg.53

Back 202

After a workout session, as the muscles are warm and pliable, allowing them to stretch further.

* After EVERY workout

* the FITT principle

Front 203

What is an open and a closed KINETIC CHAIN and give examples?


Ch.5 Skeletal Anatomy, pg.51

Back 203

Closed is Fixed - ie: push-up because the hands are fixed

Open would be a push=up with a leg up, the distal limb is free to move.

Front 204

What does Canada's PHYSICAL ACTIVITY GUIDE TO HEALTHY ACTIVE LIVING recommend for flexibility training?

Ch.5 Skeletal Anatomy, pg.54

Back 204

4-7 days a week

Front 205

What is the recommended INTENSITY and DURATION for stretching?


Ch.5 Skeletal Anatomy, pg.54

Back 205

Intensity: never to pain, bring the muscle to point of slight tension only, should be able to continue breathing

Duration: depends on needs and motivation of the client. Typically should last 5-10 minutes

Front 206

What are the TWO MAIN METHODS of flexibility training?


Ch.5 Skeletal Anatomy, pg.54

Back 206

1. STATIC Stretching

2. DYNAMIC Stretching

Front 207

Describe STATIC stretching.


Ch.5 Skeletal Anatomy, pg.54

Back 207

taking the joint through a ROM to a comfortable end point and holding for at least 20 SECONDS, resting for 20 SECONDS, the repeating 2-3 times

GOAL: to overcome the stretch reflex (automatic tightening of a muscle when stretched, which relaxes after appr 20 seconds) to coax a joint into a wider ROM

Front 208

Describe DYNAMIC stretching, when is best to do it, and give an example.


Ch.5 Skeletal Anatomy, pg.54

Back 208

increasingly dynamic MOVEMENTS through full ROM, where the agonist muscle is contracting while antagonist (opposite) muscle is being lengthened.

BEST to do before exercise.

IE: standing on 1 leg with hip flexed, knee extended like pendulum (contracts hip flexors while relaxing/stretching hamstrings)

Front 209

What are the ADVANTAGES 7 DISADVANTAGES of STATIC stretching?


Ch.5 Skeletal Anatomy, pg.54

Back 209

ADVANTAGES: easy to use by everyone, easily taught, and safe

DISADVANTAGES: will improve flexibility at a specific site, but not much beyond, best for non-competitive clients

Front 210

What are the ADVANTAGES 7 DISADVANTAGES of DYNAMIC stretching?


Ch.5 Skeletal Anatomy, pg.54

Back 210

ADVANTAGES: extremely useful for athletes who are warming up for activity that requires wide ROM, especially when speed is involved

DISADVANTAGES: greater risk of injury to those not familiar or coached properly to use

Front 211

What does CAN FIT PRO recommend for Stretching?


Ch.5 Skeletal Anatomy, pg.55

Back 211

Performing DYNAMIC STRETCHES prior to an exercise as part of a Warm-Up, and STATIC STRETCHES after an exercise session in a Cool-Down.

Front 212

List 5 Guidelines for Flexibility Training.



Ch.5 Skeletal Anatomy, pg.55

Back 212

1. don't overdo it, work within limits

2. breathe comfortably, exhale as muscle lengthens to assist in relaxation

3. stretch for each muscle group

4. work with warm muscles, best after cardio session

5. modify as needed

Front 213

List 7 factors that can change intensity of a stretch.



Ch.5 Skeletal Anatomy, pg.55

Back 213

1. single joint vs. multi-joint
2. position of stretch (whether it involves balance)
3. available ROM (individual limits)
4. length of lever (longer is more difficult)
5. degree of exercise difficulty
6. chosen stretching technique
7. effect of gravity (as assistance or resistance)

Front 214

What are the two functions stretching should serve?



Ch.5 Skeletal Anatomy, pg.55

Back 214

1. Relaxation

2. Flexibility

Front 215

What are other forms of Relaxation and Stretching activities that clients can enjoy?


Ch.5 Skeletal Anatomy, pg.55

Back 215

Yoga
Pilates
Meditation
Tai Chi
Visualization
Breathing

Front 216

To understand human movement, it is important to identify the possible movements that can occur at each __________ and the ________ that produce these movements.

Ch.5 Skeletal Anatomy, pg.55

Back 216

Movements that occur at each JOINT and the MUSCLES that produce this movement.

Front 217

Joints are classified by the amount and type of ___________ the possess.


Ch.5 Skeletal Anatomy, pg.55

Back 217

Movement

Front 218

Name the 3 those of muscles.




Ch.6 Muscular Concepts, pg.58

Back 218

1. Cardiac (heart)
2. Smooth (surrounds or is part of organs)
3. Skeletal (carry out voluntary movements)

Front 219

Skeletal muscles made up of 3 parts, name them.



Ch.6 Muscular Concepts, pg.58

Back 219

- each muscle made up of fibers

- each fibre is made up of thinner fibers called MYOFIBRILS that run length of muscle

- each MYOFIBRIL is composed of a long series of SARCOMERES, which is the basic unit of muscle contraction

- SARCOMERES have two types of proteins: thin filament called ACTIN and thick one called MYOSIN

Front 220

Describe the SLIDING FILAMENT THEORY



Ch.6 Muscular Concepts, pg.58

Back 220

- SARCOMERES have two types of proteins: thin filament called ACTIN and thick one called MYOSIN

- these protein filaments slide along each other when a muscle contracts

Front 221

Further describe Muscle Contraction and the Sliding Filament Theory (4 points)


Ch.6 Muscular Concepts, pg.58

Back 221

1. in a relaxed muscle thin and thick myofilaments overlap each other a bit.

2. During a contraction, they skies over each other until they completely overlap.

3. The thick fibers (MYOSIN) pull on the thin filaments (ACTIN) in order to pull he ends of the SARCOMERE together. All cells shorten, thus the whole muscle shortens. (all or none law of muscle contraction)

4. For muscle to contract, the muscle cell must convert energy (ATP) into work (contraction)

Front 222

Name the 3 Types of muscle contractions and describe.



Ch.6 Muscular Concepts, pg.58

Back 222

1. Isotonic - Concentric: movement occurs when muscle contracts with enough force to shorten it (up phase of bicep curl)

2. Isotonic - Eccentric: muscle has tension but it lengthens against force (lowering phase of bicep curl)

3. Isometric: static contraction, against force, but no movement

Front 223

3 layers of muscle



Ch.6 Muscular Concepts, pg.59

Back 223

1. MYOFIBRIL

2. SARCOMERE

3. Myofilaments: Myosin (thick)
Actin (thin)

Front 224

2 parts of the Nervous System



Ch.6 Muscular Concepts, pg.60

Back 224

1. Central nervous system (CNS): brain & spinal cord - the control centre

2. Peripheral nervous system (PNS): comprised of nerves, delivers information to body parts

Front 225

Define PROPRIOCEPTORS



Ch.6 Muscular Concepts, pg.60

Back 225

Specialized sensory receptors found in joints, muscles and tendons

Front 226

Give characteristics for the Types of Muscle Fibres:
1. Skeletal Muscle
2. MYOFIBRILS
3. SARCOMERES
4. Actin (thin) & Myosin (thick)

Ch.6 Muscular Concepts, pg.58

Back 226

1. Skeletal Muscle: bunches of elongated muscle Fibres

2. MYOFIBRILS: smaller components that run length of muscle

3. SARCOMERES: basic unit of muscle contractions, comprises of two types of proteins - actin & myosin

4. Actin & Myosin: protein filaments that slide over each other when muscle contracts

Front 227

Muscle Fibres can be either _________ (2 types). Describe characteristics of each.


Ch.6 Muscular Concepts, pg.61

Back 227

Slow twitch: contains lots of mitochondria and capillaries for oxygen delivery, contract slowly, more resistant to fatigue, work aerobically

Fast twitch: ATP produced at fastest ratio, contract quickly, produce great force, but fatigue quickly, work anaerobically

Front 228

Name 2 types of PAIN



Ch.7 Injury Recognition, pg.86

Back 228

1. Mechanical pain (result of damage to musculoskeletal system)

2. Systemic pain (result of disease or infection)

Front 229

What is Scope of Practice?




Ch.7 Injury Recognition, pg.86

Back 229

The actions for which you've been educated and considered competent in.

Diagnosing source of pain: solely domain of Physicians

Front 230

2 types of injury




Ch.7 Injury Recognition, pg.86

Back 230

Acute: sudden force or load leadi to damage of tissues and immediate pain

Chronic:/Overuse: from repetitive loading, gradual onset of pain

Front 231

Symptoms & Signs of Acute injury:




Ch.7 Injury Recognition, pg.87

Back 231

Symptoms: immediate pain, stiffness and/ or muscle spasm

Signs: Immediate swelling, bruising, redness, increased warmth tenderness to touch, loss of normal function at site, loss of strength or motion

Front 232

Management of Acute Injury




Ch.7 Injury Recognition, pg.88

Back 232

- medical opinion
- rest
- ice
- compression
- elevation

Front 233

Symptoms & Signs of a chronic / Overuse injuries




Ch.7 Injury Recognition, pg.90

Back 233

Symptoms: low grade discomfort, stiffness, progression of pain with activity

Signs: alteration of normal,movement patterns (favoring something), swelling, tenderness

Front 234

What should you do as a trainer when a client asks about an undiagnosed chronic injury?



Ch.7 Injury Recognition, pg.90

Back 234

Suggest medical attention/opinion

Front 235

What is our plan of action when a client presents a diagnosed overuse injury?



Ch.7 Injury Recognition, pg.90

Back 235

Ask if they have written permission to start exercising again

Educate them about re-injury potential within 3-6 mos.

modify program as needed

Look at technique

Monitor symptoms

Front 236

Two categories of Risk Factors:




Ch.7 Injury Recognition, pg.89

Back 236

Intrinsic: personal factors such as muscle weakness, muscle inflexibility, imbalances, joint laxity, cognitive function, Personal history such as previous injury

Extrinsic: environmental, temperature, humidity, equipment, fitness apparel, running shoes

Front 237

5 ways that as a trainer, you can help to prevent ACUTE injury



Ch.7 Injury Recognition, pg.89

Back 237

1. Profile client for prescience of any intrinsic factors
2. PAR-Q
3. Use client profile to determine safe & appropriate dose (frequency, time, type)
4. Teach proper technique
5. Ensure client can demonstrate independently safe use of equipment and form

Front 238

Prevention strategies for chronic injuries (3 concepts)




Ch.7 Injury Recognition, pg.90

Back 238

1. Educate client

2. Choose proper dose of exercise use

3. Progress exercise program wisely

Front 239

What's the reasons for using health screening for all clients.


Ch.8 Preexercise Screening, pg.100

Back 239

1. legal & ethical obligation to ensure safety, thus any injury could hold facility or trainer liable

2. crucial first step in understanding your clients' health before even deciding whether to train them

3. identifies medical conditions that leave client at risk when performing moderate to vigorous physical activity

Front 240

Prescreening clients allows you to: (6 things)



Ch.8 Preexercise Screening, pg.100

Back 240

1. be professional and fulfil legal responsibilities
2. identify any need to refer client to additional health professionals
3. understand client better and establish good communication
4. identify areas of strength/weakness based on previous injury
5. develop a precise, individualized plan
6. determine safe and effective exercises

Front 241

What are the 4 things prescreening must be able to identify?


Ch.8 Preexercise Screening, pg.100

Back 241

1. known disease

2. signs and symptoms of disease that is as of yet diagnosed

3. increased cardiac risk

4. risks inherent in activity due to their age

Front 242

What are 7 Increased Cardiac Risks?



Ch.8 Preexercise Screening, pg.100

Back 242

1. Age (men older than 45 and women older than 55)
2. family history of heart disease
3. smoking
4. high BP
5. high cholesterol (total chl. over 200 mg/decilitre)
6. diabetes
7. sedentary lifestyle

Front 243

As trainers, do we require written medical clearance for a man over 45 or a woman over 55?


Ch.8 Preexercise Screening, pg.101

Back 243

No, however we encourage them to have a medical exam before beginning an exercise program.

Front 244

Discuss 4 points about the Physical Activity Readiness Questionnaire PAR-Q.


Ch.8 Preexercise Screening, pg.101

Back 244

1. it is a general prescreening tool appropriate for people between 15-69 years old

2. includes 7 questions to help identify people who may require medical clearance before beginning activity

3. it is your this, the only LEGAL document signed before training someone

4. if someone yes to 1+ questions, they should seek medical advice before beginning a program

Front 245

What does Can Fit Pro recommend to trainers if a client has existing health risks?


Ch.8 Preexercise Screening, pg.101

Back 245

Can Fit Pro recommends that you not work with a client with existing health risks until have have gained adequate experience working with healthy adults.

Front 246

In addition to the PAR-Q, a secondary health screening questionnaire is recommended. What are 10 points that should be included on such a form?

Ch.8 Preexercise Screening, pg.101

Back 246

1. clients details (name, address, emerge. contact)
2. current medical conditions
3. medication use and allergies
4. current or past injuries
5. treatment from health care professionals
6. cardiac risks (high BP, high cholesterol)
7. family health history
8. past and present exercise history
9. past and present nutritional info
10. past and present work history

Front 247

As a trainer, what are the 2 tests you must be skilled at for fitness screening?


Ch.9 Fitness Assessing, pg.110

Back 247

BP and HR

Front 248

What's the most important thing in determining what types of fitness assessing to do with your client?


Ch.9 Fitness Assessing, pg.110

Back 248

The client's priorities.

You must ask yourself what tests are most appropriate to gather the information you need to develop an exercise program suitable for their goals. (i.e.: a person who desires to improve flexibility - sit and reach test)

Front 249

What is the normal value for HR, and what would be considered dangerous?


Ch.9 Fitness Assessing, pg.110

Back 249

72 bpm.

100+ is at risk and must get doctors approval before continuing

Front 250

What are the Testing Procedures in order?



Ch.9 Fitness Assessing, pg.110

Back 250

1. tell client what to wear, where & when, and what not to do
2. once they arrive, fill out PAR-Q
3. explain testing session & sign consent for it
4. take resting HR and BP
5. Body Comp tests
6. light warm-up
7. cardiorespiratory fitness testing
8. muscular testing
9. flexibility measures

Front 251

What should a client not do before a fitness test?



Ch.9 Fitness Assessing, pg.110

Back 251

1. no exercise

2. drinking coffee or alcohol for 12 hours

Front 252

What is normal BP and what values are a risk?



Ch.9 Fitness Assessing, pg.110

Back 252

Normal 120/80

Risk: 140+ or 100+

* if either values is higher, wait 5 minutes and re-do. If still at risk, request doctors approval before proceeding

Front 253

What is the Systolic Pressure?


Ch.9 Fitness Assessing, pg.111

Back 253

the top number: the amount of pressure on the walls of the arteries as the heart CONTRACTS - represent the WORK of the heart

Front 254

What is the Diastolic Pressure?


Ch.9 Fitness Assessing, pg.111

Back 254

the bottom number - the pressure on the walls of the arteries as the heart RELAXES and fills again, indicates resistance to peripheral blood flow

Front 255

What are the standards for Body Mass Index - BMI?



Ch.9 Fitness Assessing, pg.112

Back 255

underweight <18.5
normal 18.5 - 24.9
overweight 25 - 29.9
obese 1 30 - 34.9
obese 2 35 - 39.9
extreme obesity >40

Front 256

What is the Disease Risk relative to normal weight and waist circumference? and what does it mean?


Ch.9 Fitness Assessing, pg.112

Back 256

Men: over 102 cm

Women: over 88 cm

* shows greater risk of diabetes & cardiovascular disease

Front 257

What is the Grip Strength thingee called?



Ch.9 Fitness Assessing, pg.115

Back 257

Dynamometer

Front 258

What IS Body Mass Index - BMI? What does it measure and tell us?

Back 258

* a large girth indicates fat carried in the trunk, which carries greater health risk than fat that is carried on the limbs

* calculated by dividing the weight in kilograms by the height squared in metres BMI = kg/m2)

Front 259

Define CARDIORESPIRATORY FITNESS.



Ch.9 Fitness Assessing, pg.114

Back 259

the efficiency of the cardiovascular, respiratory and muscular system at delivering and extracting oxygen for energy production and mechanical muscle work.

Front 260

What is considered to be healthy for body fat percentages for men and women?


Ch.9 Fitness Assessing, pg.114

Back 260

Women 15-33%

Men 7-25%

Front 261

What is VO2 max?



Ch.9 Fitness Assessing, pg.114

Back 261

maximal oxygen uptake

Front 262

What is the general reason we need to understand VO2 max?


Ch.9 Fitness Assessing, pg.115

Back 262

we need to help clients learn how exercise should feel at different intensities, and they will have a better idea of how hard to exercise during cardio

Front 263

What are the 6 steps in performing the PUSH-UP test?
* on practical exam


Ch.9 Fitness Assessing, pg.116

Back 263

1. have client do a couple to observe execution
2. instruct to lie on stomach with hand pointing forward, positioned under shoulders
3. have them push up from mat, fully straightening the elbows and using the toes as a pivot
4. upper body must be kept in a straight line (neutral spine) and returned to start position with chin touching mat. Stomach and thighs cannot touch mat.
5. if they cannot do a full push-up, pivot point should occur from knees with ankles plantar flexed
6. client performs as many reps as possible until technique breaks down over 2 consecutive reps

Front 264

Is the Can Fit Pro table for norms for push-ups realistic?



Ch.9 Fitness Assessing, pg.268

Back 264

NO. Save your client's ego by not telling them how they measure up to this table. Simply keep a record to track future progress.

Front 265

What are 2 common Normative Muscular Endurance Tests?


Ch.9 Fitness Assessing, pg.117

Back 265

1. Push-up Protocol
2. Abdominal Curl-up Protocol

Front 266

Why is evaluating flexibility useful? and name two common flexibility tests?



Ch.9 Fitness Assessing, pg.117

Back 266

detecting muscle imbalances and joint instabilities helps you to develop exercises that correct these weaknesses and reduce risk of injury

Sit and Reach Test & Shoulder Flexibility Test

Front 267

What exactly does the Sit-and-Reach Test determine and detail the steps of it?

* on practical exam

Ch.9 Fitness Assessing, pg.117

Back 267

Assesses gluteal and gastroc flexibility.

1. clients warms up for 5-10 min and then performs 2 seated hip hinge stretches for 20 seconds on both legs
2. remove shoes, sit with soles of feet placed within 2 cm of tape measure
3. reach forward with both hands as far as possible, holding position for 2 seconds, fingertips should be in contact with tape measure
4. score is the most distant point reached with fingertips. Best of 2 trials is recorded.
* tips: exhale and drop head between arms when reaching

Front 268

What are the 50% percentiles for a 40 year old for the sit and reach test?


Ch.9 Fitness Assessing, pg.269

Back 268

Man 22 cm

Woman 28 cm

Front 269

The decision to perform fitness assessments should be made by ___________.


Ch.9 Fitness Assessing, pg.120

Back 269

The trainer and the client together.

Front 270

Assessing body composition helps to identify if the client has a health risk due to _____________.


Ch.9 Fitness Assessing, pg.120

Back 270

Excessive body fat.

Front 271

A trainer is better equipped to develop an effective resistance training program is he/she uses __________ and __________ testing.


Ch.9 Fitness Assessing, pg.120

Back 271

Muscular Endurance and Strength testing.

Front 272

As assessment of flexibility for all joints helps the trainer identify area of __________ for all clients.


Ch.9 Fitness Assessing, pg.120

Back 272

weakness

Front 273

Identify the 4 Elements of a good program design.



Ch.10 Program Design, pg.122

Back 273

1. Safe
2. Effective
3. Efficient
4. Enjoyable

Front 274

Define Periodization.



Ch.10 Program Design, pg.122

Back 274

the systematic organization of training periods (measure in time) to facilitate the most efficient path from goal setting to goal attainment.

Allows trainer to create a safe, easy-to-understand program that achieves short-term goals in the context of the client's long-term goals.

Front 275

What are CanFit Pro's 9 Principles of Training?



Ch.10 Program Design, pg.130

Back 275

1. FITT
2. Individualization
3. Specificity
4. Progressive Overload
5. Recovery
6. Structural Tolerance
7. All-around Development
8. Reversibility
9. Maintenance

Front 276

Describe Structural Tolerance.



Ch.10 Program Design, pg.130

Back 276

this principle suggests that the strengthening of tendons, ligaments, etc will result in the ability to sustain subsequently greater stresses in training with a greater resistance to injury.

Front 277

Describe all-round development.


Ch.10 Program Design, pg.130

Back 277

suggests that people who are well developed through all components of fitness (cardiovascularly, muscularity, flexibility, etc) are less likely to sustain injury and more likely to perform better in sport and in life.

Front 278

What are the 3 components of CanFitPro's Model of Periodization?


Ch.10 Program Design, pg.126

Back 278

1. MACROCYCLE: largest, usually several months to years

2. MESOCYCLE: the intermediate component, 1 to several months

3. MICROCYCLE: smallest, 1 to several weeks, very specific

Front 279

Application of Periodization to Program Design (re: stresses on body).


Ch.10 Program Design, pg.130

Back 279

Balance: periodization of stresses can permit the combination of multiple modes of training with a lesser likelihood of injury. There must be rest from specific stressors

Front 280

Describe the 5 Steps to Program Design.



Ch.10 Program Design, pg.131

Back 280

1. Information gathering
2. Prioritization of Program Goals
3. Creation and Evaluation of Program
4. Delivery of the Program
5. Re-assessment (after 2-4 weeks)

Front 281

What is OKCE and CKCE?


Ch.10 Program Design, pg.134

Back 281

OKCE: Open Kinetic Chain Exercises

* where a foot or hand is free to move in space, such as in a seated leg extension or a lat pull-down or kicking a ball

CKCE: Closed Kinetic Chain Exercise

* the foot or hand is typically fixed and cannot move throughout the exercise, such as a barbell squat, a chin-up

Front 282

Discuss the difference/benefits of OKCE and CKCE, and what is CanFitPro's approach to this?


Ch.10 Program Design, pg.134

Back 282

research has sown the CKCE's produce less stress on joints because they typically use more muscle and are therefore more stabling to the joints. However, real life is a combination of open and closed kinetic chain movements.

CanFitPro's position is that a combination of OKCE and CKCEs is best approach for most programs.

Front 283

Describe "what" and "why" for SUPERSETS.



Ch.10 Program Design, pg.138

Back 283

WHAT: 2 or more sets combined with little to no rest for same or different muscle groups.

WHY: maximize efficiency and increase intensity.

Front 284

Describe "what" and "why" for DROP SETS .



Ch.10 Program Design, pg.138

Back 284

WHAT: weight is reduced when exhaustion is reached, and continue the exercise.

WHY: by reducing the weight the stress on muscles can continue beyond the point that was possible at starting weight, continued stress to working muscle

Front 285

Describe "what" and "why" for PYRAMID SETS.



Ch.10 Program Design, pg.138

Back 285

WHAT: multiple sets combined in an ascending or descending (or both) order.

WHY: by modifying weight and reps, you can stimulate both slow-twitch and fast-twitch muscle fibres more completely

Front 286

Describe "what" and "why" for 21s.



Ch.10 Program Design, pg.138

Back 286

WHAT: stimulate upper half, bottom half and full range of movement separately

WHY: by splitting ROM, it is believed you can reduce weak spots in the strength curve

Front 287

Describe "what" and "why" for STAGGERED SETS.



Ch.10 Program Design, pg.138

Back 287

WHAT: a set of exercises performed between sets for a particular muscle group (i.e.: a set of crunches between shoulder presses)

WHY: can maximize efficiency and accomplish more during a training session

Front 288

Describe "what" and "why" for CIRCUIT TRANING.



Ch.10 Program Design, pg.138

Back 288

WHAT: sets of strength, cards or flexibility training combined in a circuit with little to not rest in between sets

WHY: maximizing use of time allows for more volume of training

Front 289

Describe "what" and "why" for SLOW Training.



Ch.10 Program Design, pg.138

Back 289

WHAT: increasing time the muscle is under tension, increasing either the concentric or eccentric parts or both

WHY: increased time under tension means greater gains

Front 290

Describe "what" and "why" for SPLIT TRAINING.



Ch.10 Program Design, pg.138

Back 290

WHAT: muscle groups are split up based on goals of the client, number of days they can work out and personal preference

WHY: allows for more total volume or intensity in a single session

Front 291

If a client has a slightly forward leaning posture not related to an injury or skeletal deformity, as a trainer you should deemphasis what muscle groups and emphasis what muscle groups in his training?


Ch.11 Personal Training Programs, pg.142

Back 291

Deemphasis chest and anterior delts and emphasis rhomboids, trapezius and posterior delts.

Front 292

When should you be changing a client's program?
And what are some factors in considering change?



Ch.11 Personal Training Programs, pg.142

Back 292

No strict rules, but rule of thumb is to change various parts of program up approx. every 2 weeks.

* depending on how often client training and what their skills is

Front 293

What are the 10 different PROGRAM COMPONENTS in strength training.
(* must know 4-5 of these very well)


Ch.11 Personal Training Programs, pg.146

Back 293

1. Speed of Motion
2. ROM
3. Set Performance
4. Stability
5. Sensory Perception
6. Recovery
7. Reps
8. Sets
9. Base of Support
10. Lever Length

Front 294

How would you make the "Set Performance" component more challenging? And give an example.


Ch.11 Personal Training Programs, pg.146

Back 294

use supersets, drop sets, giant sets and so on.

Combine bicep curls and tricep extensions.

Front 295

How would you make the "Stability" component more challenging? And give an example.


Ch.11 Personal Training Programs, pg.146

Back 295

gradually remove stability

ie: perform seated bicep curls sitting on a ball rather than a bench

Front 296

How would you make the "SENSORY PERCEPTION" component more challenging? And give an example.


Ch.11 Personal Training Programs, pg.146

Back 296

gradually remove sensory feedback

ie: close eyes during set

Front 297

What are the 5 different PROGRAM COMPONENTS in Cardiorespiratory training?


Ch.11 Personal Training Programs, pg.146

Back 297

1. Speed
2. ROM (focus on different parts of ROM)
3. Resistance
4. Direction
5. Work-rest ratio

Front 298

What are the 5 different PROGRAM COMPONENTS in Flexibility training?


Ch.11 Personal Training Programs, pg.146

Back 298

1. Speed
2. Stability (do stretches on one foot)
3. Transition (moving form one stretch to another)
4. Duration
5. Breathing (focus on breathing)

Front 299

How could use you progressively advance a clients program from a seated chest press without actually changing the exercise?


Ch.11 Personal Training Programs, pg.148

Back 299

1. increase reps
2. increase sets
3. increase weight/load
4. change tempo
5. have client lift legs off floor for added core recruitment

Front 300

Name 14 Qualities of an effective Personal Trainer.



Ch.12 Psychology of Personal Training, pg.164

Back 300

1. knowledgeable
2. supportive
3. model of healthy behaviour
4. trustworthy
5. enthusiastic
6. innovative
7. patient
8. sensitive
9. flexible
10. self-aware
11. able to access material resources and services
12. able to generate expectations of success
13. committed to providing timely, specific feedback
14. capable of providing clear, reasonable instructions and plans

Front 301

What are the 5 Stages of Change?



Ch.12 Psychology of Personal Training, pg.165

Back 301

1. PRECONTEMPLATION: not seriously thinking about exercise

2. CONTEMPLATION: started to think about changing/exercising

3. PREPARATION: has actually begun to plan for the change

4. ACTION: has taken action and begun to make changes (less than 6 months though)

5. MAINTENANCE: this stage begins after 6 months of successfully making changes

Front 302

What percentage of people who join a gym are not there 6 months later?

Back 302

66%

Front 303

Do the stages of change always happen in the same order and once completed, always intact?


Ch.12 Psychology of Personal Training, pg.165

Back 303

NO. We can flip though these stages.

*** on exam

Front 304

What are 5 Intervention Strategies that can be used in the Precontemplation Stage?


Ch.12 Psychology of Personal Training, pg.165

Back 304

1. increase their awareness of the importance of exercise and stress the benefits
2. make a list of pros related to exercising regular
3. provide general education
4. discuss health risks
5. discuss myths and fears related to exercise

Front 305

What are 4 Intervention Strategies that can be used in the Contemplation Stage?


Ch.12 Psychology of Personal Training, pg.166

Back 305

1. continue with education and discussion of benefits
2. provide clear and specific recommendations for an exercise program
3. identify social support system
4. increase self-confidence

Front 306

What are 3 Intervention Strategies that can be used in the Preparation Stage?


Ch.12 Psychology of Personal Training, pg.166

Back 306

1. evaluate support system and barriers
2. provide personalized exercise prescription
3. work on goal setting and action plan

Front 307

What are 6 Intervention Strategies that can be used in the Action Stage?


Ch.12 Psychology of Personal Training, pg.166

Back 307

1. talk to client about self-monitoring
2. talk about self-reinforcement
3. enhance self-efficacy
4. try to prevent relapses
5. deal with relapses
6. provide encouragement

Front 308

What are 3 Intervention Strategies that can be used in the Maintenance Stage?


Ch.12 Psychology of Personal Training, pg.166

Back 308

1. review and revise goals and exercise program
2. try to prevent relapses
3. provide social support

Front 309

What are the major variables in exercise adherence?



Ch.12 Psychology of Personal Training, pg.167

Back 309

DEMOGRAPHIC: Age, occupation, income

COGNITIVE/personality variables: knowledge, lack of time, mood disturbances, perceived health or fitness, self-efficacy for exercise, self-motivation

Personal Factors: diet, past program participation, smoking, type A behaviour

ENVIRONMENTAL Factors: group cohesion, social support/peers & family, staff support

Physical Environment: climate, cost, access

Front 310

What is setting SMART goals?



Ch.12 Psychology of Personal Training, pg.170

Back 310

S - specific
M - measurable
A - action oriented
R - realistic
T - timed

* use this always when setting short and long term goals

Front 311

Define/discuss LIFESTYLE COACHING.




Ch.12 Psychology of Personal Training, pg.173

Back 311

Personal Trainers need to take a HOLISTIC look at their clients.

An ongoing and guided process of dialogue between a client and a professional that is:
* informed by comprehensive data about clients needs and interests
* directed toward broad-based goals of personal and health gains that are attained through sustained involvement in physical activities, which are adjust periodically according to clients evolving needs

Front 312

What are the four P's of marketing?



Ch.13 Business of Personal Training, pg.178

Back 312

1. Product
2. Price
3. Promotion
4. Place

Front 313

Describe DIFFERENTIATION in terms of PRODUCT Marketing.



Ch.13 Business of Personal Training, pg.178

Back 313

Differentiation refers to your ability to separate yourself from other personal trainers and make yourself unique.

Front 314

Describe DEVELOPMENT in terms of PRODUCT Marketing.



Ch.13 Business of Personal Training, pg.179

Back 314

must be constantly looking for ways to offer new programming ideas or information

attend conferences, workshops, ask clients what they want, join industry associations

Front 315

Describe POSITIONING in terms of PRODUCT Marketing.



Ch.13 Business of Personal Training, pg.179

Back 315

the perception that people have about you and your business. your image. crucial that you are consistent in your approach to positioning, people need to know what to expect and are looking for consistency

Front 316

What are some of the variables in setting your "price"?

Give an example of an appropriate price breakdown.



Ch.13 Business of Personal Training, pg.179

Back 316

geographic location, your experience, education, your competition (numbers of them and their prices)

1 session $50
10 sessions $450 ($45 per)
20 sessions $800 ($40 per)

Front 317

8 examples of Promotion.



Ch.13 Business of Personal Training, pg.181

Back 317

1. Direct Mail
2. Print or space ads
3. Electronic media
4. general networking
5. guerrilla marketing
6. media outreach
7. referrals
8. social media

Front 318

What is your Isochrome?



Ch.13 Business of Personal Training, pg.183

Back 318

within a 10 minute drive

Front 319

What is your Circle of Influence?



Ch.13 Business of Personal Training, pg.183

Back 319

Your friends and close acquaintences

Front 320

What is Guerrilla Marketing?



Ch.13 Business of Personal Training, pg.183

Back 320

a type of nontraditional marketing that normally you do not have to pay for.

Examples:
guest passes, information tear-off sheets, joint marketing, lead boxes

Front 321

Describe the ALTERNATIVE CLOSE METHOD?



Ch.13 Business of Personal Training, pg.189

Back 321

"No" is not an option. Present two options and ask which is best for the client.

Front 322

What are the 3 most common Objections according to textbook?

(but what are commonly understood as the two most heard?)



Ch.13 Business of Personal Training, pg.189

Back 322

1. I want to think about it.
2. It's too much money.
3. I need to talk it over with someone.

* time and money

Front 323

What's the best way to handle an objection?



Ch.13 Business of Personal Training, pg.190

Back 323

CLARIFY IT.

"What exactly do you have to think about?"

"What exactly do you need to discuss with your husband?"

Can I provide you more information?

Front 324

What are things you can for risk management?



Ch.13 Business of Personal Training, pg.191

Back 324

1. always act within CanFitPro scope of practice
2. ensure PAR-Q is completed
3. waiver signed
4. health history completed
5. ensure clients are always safe and working within their capabilities
6. CPR current
7. have liability insurance

Front 325

How should a trainer always act when terminating a client relationship?

Back 325

* always treat client with respect
* always act professionally
* always thank client for working with you
* suggest another trainer if suitable
* show a genuine interest in what is best for both you as the trainer and for the client
* if terminated by client, ask for feedback (why)

Front 326

Note the difference between the CanFitPro's Principles of Training: Specificity and Structural Tolerance.


Study Guide

Back 326

SPECIFICITY: if you want bigger arms, you must train biceps and triceps; if you want to run a marathon, you must include running as part of your cardiovascular training program

STRUCTURAL TOLERANCE: if you are planning to run a marathon, you should include exercises that specifically target (don't let the word "specifically" throw you off) the ankles, knees, hips and back, as these areas will be stressed with marathon training.

Front 327

Percentage of Human body that is water?


Study Guide

Back 327

60%

Front 328

The average Canadian drinks how many litres of pop a year?



Study Guide

Back 328

100 litres

Front 329

What is the required intake of fibre for women?




Study Guide

Back 329

25 grams

Front 330

Which type of fat represent 95% of the fat we consume?


Study Guide

Back 330

Triglycerides

Front 331

What function does Iodine perform?



Study Guide

Back 331

Regulates metabolism

Front 332

The Glycolytic energy pathway consists of how many enzymatically driven reactions?


Study Guide

Back 332

10

Front 333

What type of relief should you use between work bouts in order to develop the ATP-CP system?


Study Guide

Back 333

Rest.

* must rest in between when trying to make work cycles longer before failing

Front 334

An exercise intensity describes as somewhat hard is equivalent to?

Study Guide

Back 334

a HR of 60-9% of HR max

Front 335

A 40 year old female with a resting HR of 75 bpm would have a minimum HR of_____ to be in the target HR zone sung the HRR method.


Study Guide

Back 335

128 bpm

Front 336

Increased ____ ________ ______ increases VO2 max by increasing oxygen extraction.


Study Guide

Back 336

Red Blood Cells

Front 337

What percentage of the air we breathe is oxygen?



Study Guide

Back 337

21%

Front 338

At rest, the muscles receive __ % of the total blood moved from the heart, whereas during exercise this can be ____ %.

Study Guide

Back 338

20% 84%

Front 339

HR max for formula

HRR formula

Back 339

HR max = 220 - age

HRR:
Target HR = {(HRmax - RHR) x percentage} + RHR

* note: target HR should fall within 50-85%, Karvonen formula

ie: 40 year old female with RHR 75 bpm - at 50% intensity
220-40 is 180. 180-75bpm = 105. 105 x 50% = 52.5 = 75 bpm = 127.5 HRR (round up to 128)

Front 340

What are the Anatomical Terms for the following bones:
Shoulder Blade
Forearm
Shinbone
Kneecap
Collar Bone
Thigh Bone

Back 340

Shoulder blade: SCAPULA
Shinbone: TIBIA
Forearm: ULNA & RADIUS
Collar bone: CLAVICLE
Thigh Bone: FEMUR
Kneecap: PATELLA

Front 341

For the HIP, name the:

1. Type of Joint
2. What bones articulate to form it

Back 341

1. Synovial Joint, specifically a Ball & Socket

2. Pelvis & Femur

Front 342

For the KNEE, name the:

1. Type of Joint
2. What bones articulate to form it

Back 342

1. Synovial joint: Hinge

2. Tibia, Femur

Front 343

For the SHOULDER, name the:

1. Type of Joint
2. What bones articulate to form it

Back 343

1. Synovial joint: Ball & Socket

2. Humerus, Scapula

Front 344

For the ELBOW, name the:

1. Type of Joint
2. What bones articulate to form it

Back 344

1. Synovial joint: Hinge

2. Ulna and Radius, Humerus

Front 345

For the WRIST, name the:

1. Type of Joint
2. What bones articulate to form it

Back 345

1. Synovial joint: Condyloid

2. Ulna Radius and Carpals

Front 346

For the ANKLE, name the:

1. Type of Joint
2. What bones articulate to form it

Back 346

1. Synovial joint: Condyloid

2. Tibia and Tarsals

Front 347

What are 7 ways you can modify a stretch?



Ch.5 Skeletal, pg.55

Back 347

1. single-joint vs. multipoint movements (complexity)
2. position of the stretch (whether it involves balance)
3. available ROM (individual limits)
4. length of the lever
5. degree of exercise difficulty
6. chosen stetting technique
7. effect of gravity as an assistance or resistance

Front 348

Name the four parts of the VERTEBRAE and state which is the largest.


Study Guide

Back 348

1. cervical (7)
2. thoractic (12)
3. lumbar (5) *** largest: in terms of size of the bones
4. sacral

Front 349

Describe the 4 layers of Muscle.



Ch.6 Muscular Concepts, pg.59

Back 349

1. MUSCLE FIBRE in a bundle

2. MYOFIBRILS are smaller parts all bundled together inside the muscle

3. SARCOMERES are the smaller parts within the Myofibrils

4. inside the Sarcomeres are MYOFILAMENTS, which have two parts:
MYOSIN (thick) filaments and ACTIN (thin) filaments, these two filaments overlap during a relaxed state in the muscle. But when muscle is loaded, the thick ones - myosin pull on the actin and bring the ends of the sacromere together, thereby shortening the cells and therefore the entire muscle fibre

Front 350

What are the 8 Principles of Program Design for Resistance Training?


Study Guide (pg.82 textbook)

Back 350

1. Workouts/week
2. Intensity %
3. Reps
4. Sets
5. Rest between Sets
6. Equipment Choice
7. Routine Choice
8. Program focus

Front 351

What is the Basic Unit of Muscle Contraction?


Study Guide

Back 351

the SARCOMERE

Front 352

What is the main responsibility of the PNS?


Study Guide

Back 352

to deliver information about all body part to the brain for processing

Front 353

The GOLGI Tendon Organ (GTO) is active when….?


Study Guide

Back 353

the tendon contracts

Front 354

___________ are specialized sensory receptors found in joints, muscles and tendons. They are sensitive to pressure and tension andy are responsible for sending messages to the CNS in order to maintain muscle tone and preform coordinated movements.

Ch.6 Muscular Concepts, pg.60

Back 354

PROPRIOCEPTORS.

Muscle Spindles are proprioceptors that consist of several modified muscle fibres enclosed in a blanket of connective tissue.

Front 355

GTO stands for what? And what is it?



Ch.6 Muscular Concepts, pg.60

Back 355

GTO: golgi tendon organs

Proprioceptors located in tendons, activated when the tendon attached to an active muscle is stretched.

Front 356

Muscle balance as it relates to a resistance training program means there should be _______ _______ on both the ___________ and the ___________ muscle groups.


Study Guide

Back 356

Equal focus on both the Antagonist and the Agonist muscle groups.

Front 357

Men over the age of ____ and women over the age of ___
are encouraged to have a medical exam before initiating an exercise program.


Study Guide

Back 357

Men 45

Women 55

Front 358

The tapping sounds heard when measuring BP are called __________ sounds.



Study Guide

Back 358

Korotkoff sounds (named after Russian doctor shoe discovered them)

Front 359

True or False: Research indicates that it is the distribution of adipose tissue (where fat is located on the body) and not the total amount of body fat that determines the health risk of obesity

Ch.9 Fitness Assess, pg.111

Back 359

TRUE

Front 360

Grip strength is an example of what kind of strength test?


Ch.9 Fitness Assess, pg.115

Back 360

Upper-body Strength

Front 361

What are 4 sources of error when it comes to muscular fitness testing?


Ch.9 Fitness Assess, pg.118

Back 361

1. Client factors

2. Equipment used

3. Personal Trainer skill

4. Environmental factors

Front 362

What are drawbacks to the Bioelectric Impedance Analysis test?


Ch.9 Fitness Assess, pg.113

Back 362

1. specificity of equations (age, gender)
2. sensitivity of measured resistance to the placement of electrodes and hydration status of client
3. variability among analyzers (different machines)

Front 363

Studies show that worn prefer to exercise:


Study Guide

Back 363

On their own

Front 364

The stages of change model is also known as the ________.


Ch.12 Psychology, pg.165

Back 364

Transtheoretical model

Front 365

During this stage, the client has started to think about exercising and has most likely identified a potential course of action.

Ch.12 Psychology, pg.165

Back 365

Contemplation

Front 366

During this stage, the client has actually begun to plan for the change and may have made some minor changes in behaviour.

Ch.12 Psychology, pg.165

Back 366

Preparation

Front 367

Self-monitoring and self-reiforcement are characteristics of what stage?


Study Guide

Back 367

Action

Front 368

What are 6 common topics included in a CLient-Trainer Agreement?


Ch.13 Business, pg.190

Back 368

1. term of agreement
2. fees and pymt structure
cancellation policy
4. late policy
5. refund policy
6. informed consent

Front 369

List factors related to strength?




Ch.6 Muscular Concepts, pg.61

Back 369

1. Neural control: muscle force is great when:
* more motor units are involved
* motor units are bigger in size
* rate at which motor units fire is faster
2. Muscle size - force it generates relative to size
3. Muscle length
4. Speed of contraction

Front 370

Re: Program Design card.

List 3 purposes of Flexibility.

Back 370

1. releases tension in the muscles
2. reduce risk of soreness and injury
3. enjoyment and relaxation

Front 371

Re: Program Design Card.

Intensity of Flexibility:

Back 371

1. Static

2. Never to pain

Front 372

Re: Program Design Card

List 3 Purposes of Resistance Training.

Back 372

1. to tone/define muscles
2. to increase strength
3. to increase metabolism to assist in weight loss

Front 373

Purposes of the Warm-Up

Back 373

1. increase muscle temperature
2. increase body temperature
3. blood vessels dilate
4. improve efficient cooling
5. improve range of motion
6. hormonal changes occur making carbs and fatty acids available for energy production
7. mental preparation

Front 374

BMI formula

Back 374

Weight in Kilos
* divided by
Heights in metres Squared

Me: 54 kg, 162cm tall
* 1.62 squared = 2.62
*** 54 / 2.62 = 20.6 BMI

Front 375

What are the Movements in a Squat?

Back 375

Hip, Knee & Ankle flexion and extension

Front 376

Ventricles become larger or smaller as we get fitter?

Back 376

Larger

Front 377

What percentage of your business should be from referrals?

Back 377

75%

Front 378

What are the 3 moves to "Set the Scapula"?

Back 378

Elevate

Retract

Depress

Front 379

Hip flexors are ___ x stronger than the abdominals.

Back 379

5 x

Front 380

PAR-Q must be filled out for anyone ages ____ to ____.

Back 380

15-69

Front 381

Normal BMI range is ______.

Back 381

18.5 - 24.9

Front 382

Sit and Reach test measures flexibility of these three muscles.

Back 382

Erector spinae

Glute max

Hamstrings

Front 383

What chamber of the heart does oxygenated blood enter from?

Back 383

Left Atrium

Front 384

The maximum compression when the heart contracts is called the _________ pressure.

Back 384

Systolic

Front 385

The pressure when the heart is not contracted (between beats) is called the ________ pressure.

Back 385

Diastolic

Front 386

When asked where a muscle "attaches" to, this refers to the ___________ , not the origin

Back 386

Insertion is where muscle attaches to

Front 387

Animal protein is a ________ protein, whereas plant protein is an ________ protein.

Back 387

Animal protein is COMPLETE protein.

Plant protein is INCOMPLETE protein.

Front 388

Calories per gram in:

Alcohol
Protein
Carbohydrate
Fat

Back 388

Alcohol 7 cal
Protein 4 cal
Carbohydrate 4 cal
Fat 9 cal

Front 389

What is the by-product of breaking down glucose with no oxygen?

Back 389

Lactic Acid

Front 390

The point at which your muscles can no longer perform is called?

Back 390

Lactate threshold

Front 391

What are the recommended training HR ranges for Beginner, Intermediate and Advanced?

Back 391

Beginner 55-64%

Intermediate 65-74%

Advanced 75-90%

Front 392

For a suitable warm-up for any level of exerciser, minus ____ from the recommended training range and this is what we want the HR to be by end of warm-up.

Back 392

minus 20 from target range.

ie: if target range for training is 132-140 bpm, then by the end of the warm-up, we want the client to be about 112-120 bpm

Front 393

What do the four numbers represent when talking about exercise tempo?

Example: describe 1:0:4:0

Back 393

* 1st digit: how many counts to bring weight up (the concentric part of movement)
* 2nd digit: how many counts at the top
* 3rd digit: how many counts going down (the eccentric part of movement)
* 4th digit: how many counts at the bottom

1:0:4:0 1 count up, no hold at top, 4 counts down

Front 394

What type of Stretch is most suitable for a beginner?

Back 394

Static stretch: where you stretch to mild tension and hold (no movement)

Front 395

A more advanced type of stretching, where you move in and out of a stretch in a controlled way is called ________.

Back 395

Dynamic stretching.

Front 396

What is PFITT?

Back 396

Purpose
Frequency
Intensity
Time
Type

Front 397

2 parts to a stretch.

*** on exam 2 marks

Back 397

1. to slight tension

2. should never be painful

Front 398

How long should you hold a stretch?

Back 398

10-60 seconds

Front 399

What's the FITT for a cool-down?

Back 399

F requency: every time

I ntensity: 100 bpm and you;re good to go

T ime: 5-10 minutes

T ype: whatever you used for cardio

Front 400

What exercises/movements are all on the spectrum of natural movement and occur on all 3 planes:

FRONT: side to side
SAGGITAL: up to down
TRANSVERSE: diagonal

Back 400

push
pull
squat
lunge
some type of bend (flexion)
rotation

Front 401

Minutes of daily activity guidelines of ACSM and Canada?

Back 401

30 - ACSM

60 - Canada

* tip to remember: Canada is fitter!

Front 402

Is the body capable of making vitamins?

*** on exam

Back 402

NO

Front 403

Oxygenated blood leaves the heart from the _____ ventricle via the _______.

Back 403

leaves from LEFT ventricle via the AORTA.

Front 404

The smallest and most abundant of blood vessels are:

Back 404

Capilliaries

Front 405

220 - age is the _________.

Back 405

Heart Rate Max

Front 406

______ ________ ______ are MADE in the bones,

and ___________ are STORED in the bones.

Back 406

RED BLOOD CELLS made in the bones,

MINERALS are stored in the bones.

Front 407

The body cannot pronate, only the _____ and _____ can pronate and supinate.

Back 407

only the wrists can pronate and supinate.

The body can be described as being in the pronated or supinated position.

Front 408

A systematic program to manage stress and recovery over time is called ___________.

Back 408

Periodization

Front 409

Name CanFitPro's 2 stretches for the chest.

Back 409

1. Chest Expansion
2. Chest Reach-Back and Turn

Front 410

Name CanFitPro's 3 stretches for the upper Back.

Back 410

1. Upper Back Scoop
2. Side Reach
3. Pole Reach (Lat stretch)

Front 411

Name CanFitPro's 2 stretches for the lower back.

Back 411

1. Back spinal flexion (cat)
2. Seated twist (like a pretzel twist but legs straight out in front with a gentle bend in knee)

Front 412

Name CanFitPro's 2 stretches for the abdominals.

Back 412

1. Back Spinal Extension (Cobra Stretch)
2. Lying Arch (no arch, just laying flat out on back with arms and legs outstretched)

Front 413

Name CanFitPro's 2 stretches for the shoulders.

Back 413

1. Arms behind and open
2. Arm straight across

Front 414

Name CanFitPro's stretches for the Biceps, Triceps, and Wrist.

Back 414

Biceps: Pronated Hand Reach-back and turn

Triceps: Elbow bend and push

Wrist: Wrist flex and extend

Front 415

Name CanFitPro's 2 stretches for the Upper Traps (neck).

Back 415

1. Arm Reach-behind head tilt
2. Chin Diagonal drop

Front 416

Name CanFitPro's 1 stretch for the Hip Flexors and 2 stretches for Gluteals.

Back 416

Hip Flexors: Kneeling Lunge

Gluteals:
1. Seated Figure (same as lower back seated twist one, but place one leg over opposite knee, hand behind, no twist)
2. Lying Knee Hug

Front 417

Name CanFitPro's 2 stretches for the Adductors and the 1 stretch for Abductors.

Back 417

Adductors:
1. Seated butterfly
2. Side Lunge

Abductors:
1. Lying Leg Crossover

Front 418

Name CanFitPro's 2 stretches for the quads.

Back 418

1. Knee Bend
2. Hurdlers Stretch (lying on mat on side)

Front 419

Name CanFitPro's 2 stretches for the Hamstrings.

Back 419

1. Seated Hip Hinge
2. Leg Up (on bench, straight leg, lean down at hip)

Front 420

Name CanFitPro's stretch for the gastrocnemius, the Achilles-Soleus, and the Tibialis Anterior.

Back 420

Gastroc: Heel Drop

Achilles-Soleus: Thinker Pose

Tibialis Anterior: Toe Drop (in back lunge/calf stretch position, but with toes in plantar flexion)

Front 421

Whats the maximum number of partial curl-ups one can do in the fitness assessment?

Back 421

25

Front 422

What is the 50 percentile for a 30 year old female for the sit and reach test?

Back 422

30 cm

Front 423

The study of anatomy in action, to understand how to produce and perfect human movement, is called?


Ch. 6 Muscular Concepts, pg.62

Back 423

Kinesiology

Front 424

The muscles that reduce undesired or unnecessary movements that might result as the prime mover contracts are called?

Ch. 6 Muscular Concepts, pg.62

Back 424

Synergists - act as muscle stabilizers.

Front 425

The attachment of the muscle tendon to the stationary bone is called the ______?

Ch. 6 Muscular Concepts, pg.63

Back 425

ORIGIN of the muscle

Front 426

The attachment of the muscle tendon to the moving bone is called the ____ of the muscle.


Ch. 6 Muscular Concepts, pg.63

Back 426

Insertion

Front 427

In limbs, the origin is usually _______ and the insertion is usually _____.


Ch. 6 Muscular Concepts, pg.63

Back 427

origin is usually PROXIMAL

insertion is usually DISTAL

Front 428

The shoulder girdle is an articulation between the ________ and the ________. It is considered a group of floating bones because the bones are secured only by muscles.


Ch. 6 Muscular Concepts, pg.63

Back 428

scapula and clavicle

Front 429

What are the movements to "set the shoulder girdle"?


Ch. 6 Muscular Concepts, pg.63

Back 429

elevate - retract - depress

Front 430

What are the four muscles of the Rotator Cuff of the Shoulder Joint? And what function do they perform?


Ch. 6 Muscular Concepts, pg.63

Back 430

1. Supraspinatus
2. Teres Minor
3. Infraspinatus
*posterior
4. Subscapularis
* anterior side

They stabilize the shoulder joint and allow for rotation of the humerus in the scapula.

Front 431

For the shoulder girdle, what is:

1. Articulation of
2. type of joint
3. Muscles that move it
4. movements/actions of this joint

Ch. 6 Muscular Concepts, pg.64

Back 431

1. scapula and clavicle
2. a group of floating bones, this an unstable joint
3. trapezius, levator scapulae, rhomboids, pectorals minor, serratus anterior
4. elevation, depression, retraction (also called adduction of scapula), protraction (or abduction of scapula)

Front 432

What are the 5 muscles that move the shoulder girdle?


Ch. 6 Muscular Concepts, pg.64

Back 432

1. Trapezius
2. Levator scapulae
3. Rhomboids (major and minor)
4. Pectoralis Minor
5. Serratus Anterior

Front 433

Of the four muscles of the rotator cuff, which one lies on the anterior side?


Ch. 6 Muscular Concepts, pg.64

Back 433

Subscapularis - anterior

Supraspinatus, Teres Minor, Infraspinatus - posterior

Front 434

What are the 6 muscles that move the shoulder joint?


Ch. 6 Muscular Concepts, pg.64

Back 434

1. pectoral major
2. deltoid (all 3)
3. coracobrachialis (inserts into middle of humerus)
4. trees major
5. lattissimus dorsi
6. rotator cuff muscles (all 4)

Front 435

What are the 5 Movements/Actions of the Shoulder Joint?


Ch. 6 Muscular Concepts, pg.65

Back 435

1. Flexion & Extension (straight out in front, up & down/back)

2. Abduction & Adduction (straight out to side up & down, or taking it away from body & bringing it into body)

3. Lateral/External Rotation & Medial/Internal Rotation (whether with elbow bent or straight; rotating shoulder to the outside or the inside)

4. Horizontal Flexion/Adduction & Horizontal Extension/Abduction (arm up and out to side, whether elbow bent or straight, bring up into body or away from body: think chest fly)

5. Circumduction: around full circle

Front 436

For the Shoulder Joint, what is:

1. Articulation of
2. Type of Joint
3. Muscles that move it
4. movements/actions produced at this joint

Ch. 6 Muscular Concepts, pg.64

Back 436

1. humerus, scapula, clavicle
2. Synovial Ball & Socket joint
3. pectorals major, deltoid (all), coracobrachialis, trees major, trees major, latissimus dorsi, rotator cuff (all 4)
4. flexion & extension, abduction & adduction, lateral rotation & medial rotation, horizontal adduction (flexion) & horizontal abduction (extension), circumduction

Front 437

What muscles are responsible for Elevation of the scapula?

Ch. 6 Muscular Concepts, pg.64

Back 437

upper Trapezius

Levator Scapulae

Front 438

What 2 muscles are responsible for adduction or retraction of scapula?

Ch. 6 Muscular Concepts, pg.64

Back 438

middle Trapezius

Rhomboids (minor and major)

Front 439

The Pectoralis minor and the Serratus anterior are responsible for what action of the Shoulder girdle?


Ch. 6 Muscular Concepts, pg.64

Back 439

protraction (or abduction) of scapula

depression of scapula (pec minor only)

Front 440

The articulation between the radius and the ulna bones is called the _____.


Ch. 6 Muscular Concepts, pg.66

Back 440

Radioulnar Joint

Front 441

The articulation between the humerus bones (upper arm) and the radius and ulna bones (forearm) is the ______.

Ch. 6 Muscular Concepts, pg.66

Back 441

elbow joint

Front 442

For the elbow Joint, what is:

1. Articulation of
2. Type of Joint
3. Muscles that move it
4. movements/actions produced at this joint

Ch. 6 Muscular Concepts, pg.67

Back 442

1. humerus and radius and ulna bones
2. hinge joint
3. biceps (long & short head), brachial is, pronator trees, triceps
4. elbow flexion & extension, supination & pronation of forearm

Front 443

For the Wrist Joint, what is:

1. Articulation of
2. Type of Joint
3. Muscles that move it
4. movements/actions produced at this joint

Ch. 6 Muscular Concepts, pg.69

Back 443

1. radius and ulna bones & the bones of upper hand
2. condyloid (movement in 2 directions)
3. flexors & extensors of wrist
4. wrist flexion and extension, hyperextension, radial & ulnar deviation

Front 444

What area of the body has two distinct joint areas, in terms of movement? And what are these two areas?


Ch. 6 Muscular Concepts, pg.69

Back 444

the TORSO.

1. SPINE - movement occurs between intervertebral discs that comprise the entire spinal column

2. PELVIS - in the lumboscral joint there is an articulation between lumbar vertebrae and scrum of the pelvis

Front 445

Discuss 2 things a strong core does?


Ch. 6 Muscular Concepts, pg.71

Back 445

1. a stable core provides the arms ad legs with a solid anchor to produce force and movement.

2. creates better body control, balance and coordination

Front 446

For the Torso, what is:

1. Articulation of
2. Type of Joint
3. Muscles that move it
4. movements/actions produced at this joint

Ch. 6 Muscular Concepts, pg.71

Back 446

1. intervertebral discs & lumbar vertebrae and sacrum
2. ??
3. rectus abdominis, internal & external obliques, transverse abs, erector spinae, quadratus lumborum
4. spinal flexion, extension, rotation, posterior pelvic tilt, lateral flexion

Front 447

For the Hip Joint, what is:

1. Articulation of
2. Type of Joint
3. Muscles that move it
4. movements/actions produced at this joint

Ch. 6 Muscular Concepts, pg.71

Back 447

1. femur and base of pelvis
2. synovial ball and socket
3. psoas major, iliacus, adductors, tensor fasciae latae, rectus femoris, sartorius, gluteus med and max, hamstrings - all 3
4. flexion & extension, abduction and adduction, lateral & medial rotation, circumduction

Front 448

Name the 5 Muscles of the ADDUCTORS, and what their origin,insertion and function.


Ch. 6 Muscular Concepts, pg.73

Back 448

1. adductor longus
2. adductor magnus
3. adductor brevis
4. garcilis
5. pectineus

ORIGIN: base of pelvis
INSERTION: length of femur (medial edge)
FUNCTION: adduction

Front 449

Name the 4 muscles of the Quadriceps, and their Origin, Insertion and Function.


Ch. 6 Muscular Concepts, pg.75

Back 449

1. rectus femoris (main muscle)
2. vastus lateralis (along outside)
3. vastus medialis (along inside)
4. vastus intermedius (underneath rectus femoris)

ORIGIN: pelvis (rectus) and upper femus (all others)
INSERTION: patella and patellar tendon (to tibia)
FUNCTION: knee extension

Front 450

Name the 3 muscles of the Hamstrings, and their origin, insertion and function.


Ch. 6 Muscular Concepts, pg.75

Back 450

1. Biceps femoris (main one)
2. Semitendinosus (kindof in mddle)
3. Semimembranosus (along medial/inside)

ORIGIN: base of pelvis
INSERTION: upper tibia, fibula
FUNCTION: knee flexion

Front 451

For the Knee Joint, what is:

1. Articulation of
2. Type of Joint
3. Muscles that move it
4. movements/actions produced at this joint

Ch. 6 Muscular Concepts, pg.75

Back 451

1. femur and the tibia and fibula
2. hinge joint
3. quadriceps (all 4), hamstrings (all 3), plantaris, popliteus, gastrocnemius
4. knee extension (quads only) & flexion (all other muscles)

Front 452

The Quadratus Lumborum is a muscle of the torso. It connects the SPINE to the HIP on the side. Name it's ORIGIN, INSERTION and FUNCTION.

Ch. 6 Muscular Concepts, pg.71

Back 452

ORIGIN: Pelvis (iliac crest)

INSERTION: Rib 12, Lumbar Vertebrae

FUNCTION: Lateral Flexion (standing up straight, bend at waist and move upper body to either left or right)

Front 453

For the Ankle Joint, what is:

1. Articulation of
2. Type of Joint
3. Muscles that move it
4. movements/actions produced at this joint

Ch. 6 Muscular Concepts, pg.77

Back 453

1. tibia & fibula and talus (foot) bone
2. synovial condyloid joint
3. tibialis anterior & posterior, gastrocnemius, soleus, peroneus tertius
4. dorsiflexion, plantar flexion, inversion (turning sole of foot "in"), eversion (turning sole of foot to the outside)

Front 454

A definition for types of muscle contractions in the text that may be confusing…

"Eccentric: where force is produced with "no change" in muscle length" and "Isometric: where muscle exerts force to counteract an opposing force with no change in muscle length."

Ch. 6 Muscular Concepts, pg.77

Back 454

Both say "no change in muscle length" and thus may be confusing.

Remember the phrase "counteract an opposing force" is ISOMETRIC

Front 455

Clients who are working toward muscular endurance can train how often?

Ch. 6 Muscular Concepts, pg.79

Back 455

Every other day (24 hours recovery)

Front 456

Clients who train for muscular strength, hypertrophy (growth) or power require a minimum of ____ hours recovery for positive results.

Ch. 6 Muscular Concepts, pg.79

Back 456

48 hours

Front 457

When beginning a resistance training routine, the duration should be _______ until the client develops proper technique, form and confidence.

Ch. 6 Muscular Concepts, pg.80

Back 457

20-30 minutes

Front 458

What kind of resistance training involves concentric and eccentric muscle contractions, with constant or variable resistance?

Ch. 6 Muscular Concepts, pg.81

Back 458

ISOTONIC

Front 459

What type of training is done on specialized equipment that controls the speed of movement through the ROM?


Ch. 6 Muscular Concepts, pg.81

Back 459

ISOKINETIC

Front 460

What are the guidelines for rest period between sets of resistance training for beginner, intermediate and advanced?

Ch. 6 Muscular Concepts, pg.82

Back 460

Beginner: 30 sec - 1 min

Intermediate: 30 sec - 2 min

Advanced: 2+ minutes

Front 461

What are the guidelines for number of sets of resistance training for beginner, intermediate and advanced?

Ch. 6 Muscular Concepts, pg.82

Back 461

Beginner: 1-3

Intermediate: 1-4

Advanced: 1-6

Front 462

What are the guidelines for number of reps per set of resistance training for beginner, intermediate and advanced?

Ch. 6 Muscular Concepts, pg.82

Back 462

Beginner: 12-15, no muscle failure

Intermediate: 8-12

Advanced: 1-8, reaching failure

Front 463

What are the guidelines for number of resistance training workouts per week for beginner, intermediate and advanced?

Ch. 6 Muscular Concepts, pg.82

Back 463

Beginner: 2-3

Intermediate: 3-4

ADvanced: 4-6

Front 464

How long approximately does it take to advance a beginner resistance training client to a point of hypertrophy?

Back 464

1-2 years

Front 465

The lumbosacral joint's movements/actions are: (2 things)


Ch.5 Skeletal, pg.52

Back 465

Flexion & extension (anterior pelvic tilt & posterior pelvic tilt)

* note: its opposite to what you might think. When we think of pelvic tilt, we automatically think of thrusting the pelvis forward. This is Posterior Pelvic Tilt, bringing the back side of pelvis, the posterior side, more forward and is Extension of the Lumbosacral Joint.

* Anterior Pelvic Tilt is moving the front side of pelvic back/Flexion of Lumbosacral joint - "Barbie butt"

Front 466

What are the movements of the neck?

Back 466

lateral flexion (bringing ear down to shoulder on either side)

flexion and extension (chin down to chest-flexion, looking up toward sky is extension)

Front 467

What are the hip-flexor muscles?

Back 467

psoas major and Iliacus

sartorial, rectus femurs, pectineus, and adductors also help to flex the hip

Front 468

What muscles perform external hip rotation?

Back 468

Periformas, glute max

Front 469

Of the two bones of the lower leg, which one is the largest, that runs along the medial side?

Back 469

TIBIA is larger than the FIBULA

* the word "fibula" has more letters, BUT the TIBIA is Larger

Front 470

Of the two bones of the forearm, which one is the largest, that runs along the lateral edge?

Back 470

RADIUS is larger than the ULNA

* the word "radius" has more letters, is Larger

Front 471

For the hands and feeds, which has Carpals and which has Tarsals?

Back 471

Carpals - hands
Tarsals - Feet

* think "T" for Toes

Front 472

Name the 3 sections of the Vertebra.

* think C T L

Back 472

Cervical (7)

Thoracic (12)

Lumbar (5)

Front 473

Tip: to remember what the upper arm bone is called, think of the "funny bone" in our elbow.

Back 473

Humerus

Front 474

What does the term Semi-Prone means?

Back 474

on your side

Front 475

When all joints of the body are in flexion, the body is in the ________ position. When all joints are in extension, the body is in __________ position.

Back 475

Fetal position when all joints flexed.

Anatomical position when all joints extended.

Front 476

There are 18 Joint Actions of the Body (4 of them have two names). What are they?

Back 476

1. Flexion
2. Extension
3. Hyperextension
4. Adduction
5. Abduction
6. Horizontal Flexion / Transverse Adduction
7. Horizontal Extension / Transverse Abduction
8. Circumduction
9. Internal Rotation - Medial or Inward Rotation
10. External Rotation - Lateral or Outward Rotation
11. Lateral Flexion
12. Elevation
13. Depression
14. Retraction
15. Supination
16. Pronation
17. Inversion
18. Eversion

Front 477

What are the 6 Joint Actions of the SCAPULA?

Back 477

1. Elevation
2. Depression
3. Retraction (adduction of the shoulder blades)
4. Protraction (abduction of the shoulder blades)
5. Upward Rotation (moving the arm straight forward - like shoulder flexion)
6. Downward Rotation (moving the arm straight back away from body - like shoulder extension)

Front 478

What are the 9 joint actions of the SHOULDER?

Back 478

1. Flexion
2. Extension
3. Internal/Medial/Inward Rotation (with either a bent or straight arm)
4. External/Lateral/Outward Rotation
5. Abduction (think lateral raise)
6. Adduction
7. Horizontal Flexion/Abduction (across the body)
8. Horizontal Extension/Abduction
9. Circumduction (moving the arm in a big circle)

Front 479

What are the 4 joint movements of the WRIST?

and the 2 movements of the Radioulnar joint?

Back 479

1. Flexion
2. Extension
3. Abduction (hand in anatomical, move in toward body)
4. Adduction

1. Supination (of hand)
2. Pronation "

Front 480

What are the 4 joint movements of the NECK?

Back 480

1. Flexion
2. Extension
3. Lateral Flexion
4. Rotation

Front 481

What are the 4 movements of the Spine?

Back 481

1. Flexion (leaning forward)
2. Extension (leaning back)
3. Lateral flexion (leaning to the side)
4. Spinal Rotation (standing straight up and twisting at waist)

Front 482

What are the 9 Joint Movements of the HIP?

Back 482

1. Flexion (bringing leg up, bending at hip)
2. Extension (bringing leg down)
3. Adduction
4. Abduction
5. External/Outward/Lateral Rotation
6. Internal/Inward/Medial Rotation
7. Horizontal Flexion/Adduction
8. Horizontal Extension/Abduction
9. Circumduction

Front 483

What two joints have the same only two movements and what are they?

Back 483

Elbow and Knee: Flexion & Extension only

Both are Hinge Joints that move in one plane only.

Front 484

What are the 4 joint movements of the Ankle?

Back 484

1. Inversion (sole of foot inward)
2. Eversion (sole of foot outward)
3. Dorsi Flexion (bringing foot up toward leg)
4. Plantar Flexion (pointing toe toward the ground - think "planting" seeds into the ground)

Front 485

Describe what CLOSED CHAIN Hip Flexion vs. OPEN CHAIN Hip Flexion would look like?

Back 485

Closed Chain Hip Flexion:
feet both on floor, bending forward at the hip

Open Chain Hip Flexion:
lifting one leg off the floor, thus bending at the hip

Front 486

Describe what CLOSED CHAIN Hip Extensionn vs. OPEN CHAIN Hip Extension would look like?

Back 486

Closed Chain Hip Extension:
feet both on floor, straightening/standing back upward from a leaning forward position going into a leaning back position)

Open Chain Hip Extension:
Standing with one leg off floor and taking the leg back (opening up/extending at hip)

Front 487

In order from most to least, how many Joint Movements are at the joints hip, neck, spine, knee, wrist, ankle, shoulder, scapula and elbow?

Two have 9
One has 6
Four have 4
Two have 2

Back 487

9 - Hip
9 - Shoulder
6 - Scapula
4 - Wrist
4 - Neck
4 - Spine
4 - Ankle
2 - Elbow
2 - Knee

Front 488

Rectus abdominals and internal and external obliques are responsible for what joint action?

Back 488

Flexion of the Spine

Front 489

What are the 3 muscles responsible for extending the spine?

Back 489

1. erector spinae

2. quadratus lumborum (muscle in lower back between ribs and iliac crest)

3. latissimus dorsi

Front 490

These 4 muscles are responsible for what two joint movements?

Quadratus Lumborum
Erector Spinae
Obliques
Rectus Abdomininis

Back 490

1. Lateral Flexion of the Spine

2. Spinal Rotation

Front 491

5 Muscles that extend the hip?

Back 491

Hamstrings:
1. Biceps Femoris (long head)
2. Semitendinosus (kinda middle)
3. Semimembranosus (inner/medial side)

4. Adductor Magnus
5. Gluteus Maximus

Front 492

Muscles the Flex the Hip?

Back 492

1. Rectus Femoris
2. Tensor Fasciae Latae (top of IT band)
3. Sartorius (tendon like runs over top quad)
4. Adductors
5. Hip Flexor muscles: Psoas Major & Iliacus

Front 493

Name the 3 Adductor Muscles in order from positioning top to bottom.

* tip: remember they go in alphabetical order (B-L-M)

Back 493

1. Adductor BREVIS

2. Adductor LONGUS

3. Adductor MAGNUS

Front 494

What are the muscles that run lengthwise in the neck called?

Back 494

SCALENES (anterior, medius and posterior)