Need To Know For Exam

Front 1

when muscle fibers shorten

Back 1

concentric action

Front 2

when muscle fibers elongate

Back 2

eccentric action

Front 3

there is tension in the muscle but it does not shorten or lengthen

Back 3

isometric action

Front 4

training a client similarly to the activity they want to strengthen for

Back 4

specificity

Front 5

stress is greater every workout and exceeds this strength every time a new workout begins

Back 5

overload

Front 6

an increase in workload to maintain overload

Back 6

progression

Front 7

FITT means

Back 7

frequency, intensity, time, and type

Front 8

an acronym to define goal setting SMART means

Back 8

specific, measurable, attainable, relevant, time-bound

Front 9

an increase in muscle size or mass

Back 9

hypertrophy

Front 10

enhanced ability to perform at a submaximal level for an extended period of time

Back 10

muscular endurance

Front 11

exercising at heavier workloads to enhance strength and power

Back 11

muscular strength

Front 12

the number of times the heart beats per minute

Back 12

heart rate

Front 13

the amount of blood ejected per heart beat

Back 13

stroke volume

Front 14

the product (*) of stroke volume and heart rate, increases as work rate increases

Back 14

cardiac output

Front 15

with exercise an increase in the systolic and a decrease or slightly unchanged diastolic

Back 15

blood pressure

Front 16

the curve is posterior and in the sacral regions

Back 16

kyphosis

Front 17

the curve is anterior and in the cervical and lumbar regionss

Back 17

lordosis

Front 18

lateral deviation in the frontal plane

Back 18

scoliosis

Front 19

order of blood flow through the heart

Back 19

right atrium, right ventricle, left atrium, left ventricle

Front 20

has 3 cusps and controls flow of blood from right atrium to right ventricle

Back 20

tricuspid valve

Front 21

has 2 cusps and controls blood from the left atrium to left ventricle

Back 21

bicuspid valve

Front 22

adults should engage in moderate intensity exercise (burns 3.5-7k cal/min)

Back 22

30 mins 5 or more days of the week

Front 23

adults should engage in vigorous activity (>7kcals per min)

Back 23

3 or more days of the week for 20 mins

Front 24

for proper weight loss and to sustain weight loss adults should engage in exercise

Back 24

60-90 mins of moderate per day

Front 25

children and adolescents should perform

Back 25

60 mins of moderate exercise on most days preferably daily

Front 26

resistance training recommendations

Back 26

2-3 times per week, 8-10 exercises, 3-20 reps, 1-3 sets trainin all major muscle groups

Front 27

flexibility training recommendations

Back 27

2-3 days per week, ideally 5-7, holding 15-30 seconds with 2-4 reps

Front 28

acsm recomments a target range of ___ kcals per day

Back 28

150-400

Front 29

components of exercise program

Back 29

warm up, cardio, resistance, cool down, flexibility

Front 30

only muscles that are trained will adapt

Back 30

specificity of training

Front 31

SAID principle, adaptation will be specific to demands the workout place on an individula

Back 31

specific adaptations to imposed demands

Front 32

an increase in the stimulus is required for further adaptations and improvements

Back 32

progressive overload

Front 33

changing the exercise stimulus over time

Back 33

variation in training

Front 34

focus on training goals for each training cycle

Back 34

prioritization of training

Front 35

the muscle exerts a constant tension.

Back 35

isotonic

Front 36

a muscular action performed at constant angular limb velocity

Back 36

isokinetic

Front 37

how to calculate max heart rate

Back 37

220-age

Front 38

how to calculate reserve heart rate

Back 38

resting heart rate from max heart rate

Front 39

muscles of the rotator cuff?

Back 39

supraspinatus, infraspinatus, teres minor, and subscapularis

Front 40

the supraspinatus...

Back 40

abducts the arm

Front 41

the infraspinatus...

Back 41

externally rotates the arm

Front 42

the teres minor...

Back 42

externally rotates the arm

Front 43

the subscapularis...

Back 43

internally rotates the humerus

Front 44

RICE means

Back 44

rest, ice, compression, elevation

Front 45

the thoracic diaphragm contracts during

Back 45

inhalation

Front 46

the thoracic diaphragm relaxes during

Back 46

expiration

Front 47

BMI equation

Back 47

weight in kg/ height in meters squared

Front 48

types of fibrous joints

Back 48

suture (skull), syndesmosis(between bones), gomphosis (tooth socket)

Front 49

types of cartilaginous joints

Back 49

primary and secondary

Front 50

types of synovial joints

Back 50

plane (arthrodial), hinge (gingilymus), ellipsoidal (condyloid), saddle (sellar), ball and socket (enarthrodial), pivot (trochoidal)

Front 51

example of a plane (arthroidal) joint

Back 51

gliding and sliding mvmt ie. acromioclavicular joint

Front 52

example of a hinge joint

Back 52

uniaxial mvmts ie. elbow and knee extension

Front 53

example of a ellipsoidal or condyloid joint

Back 53

biaxial mvmt ie wrist flexion and extension and radiolnar deviation

Front 54

example of a saddle joint

Back 54

the joint of the thumb

Front 55

ball and socket joint

Back 55

hip and shoulder joints

Front 56

pivot joint

Back 56

uniaxial joints ie humeroradial joint

Front 57

scapulothoracic joint moves in which planes?

Back 57

frontal and transverse

Front 58

glenohumeral, a ball and socket joint, moves in which planes?

Back 58

all planes

Front 59

elbow, a hinge joint, moves in which planes?

Back 59

sagittal

Front 60

proximal radioulnar, a pivot joint, moves in which planes?

Back 60

transverse

Front 61

wrist, a ellipsoidal condyloid joint, moves in which planes?

Back 61

sagittal and frontal

Front 62

metacarpophalangeal, a ellipsoidal condyloid joint, moves in which planes?

Back 62

saggital and frontal

Front 63

proximal and distal interphalangeal, a hinge joint, moves in which planes?

Back 63

saggital and frontal

Front 64

intervertabral, a hinge joint, moves in which plane?

Back 64

sagittal

Front 65

hip, a ball and socket joint, moves in which planes?

Back 65

all

Front 66

knee, a hinge joint, moves in which planes?

Back 66

sagittal

Front 67

the ankles talocrural, a hinge joint, moves in which planes?

Back 67

sagittal

Front 68

the ankles subtalar, a gliding joint, moves in which planes?

Back 68

frontal

Front 69

what is the age risk factor for cvd?

Back 69

men over 45 and women over 55

Front 70

what is the family history risk factor for cvd?

Back 70

before 55 in father or before 65 in mother (or first degree relative)

Front 71

what is cigarette smoking risk factor of cvd?

Back 71

smoking or quit within the previous 6 months or exposure to tobacco smoke

Front 72

what is the sedentary risk factor of cvd?

Back 72

not participating in at least 30 mins of exercise on at least 3 days of the week

Front 73

what is the obesity cvd risk factor?

Back 73

bmi over 30 or waist over 102 cm or 40 in for men or 88cm or 35in for women

Front 74

what is the hypertension cvd risk factor?

Back 74

systolic over 140 or diastolic over 90 or on antihypertensive meds

Front 75

what is the dyslipedemia cvd risk factor?

Back 75

LDL over 130mg or HDL under 40mg

Front 76

what is the prediabetes risk factor for cvd?

Back 76

plasma glucose over 100 but less than 126mg or impaired glucose tolerance

Front 77

low risk of cvd

Back 77

1 or less cvd risk factors

Front 78

moderate risk of cvd

Back 78

2 or less cvd risk factors

Front 79

high risk of cvd

Back 79

actual diagnosed disease or one or more signs and symptoms listed

Front 80

major signs or symtoms of cvd

Back 80

pain or discomfort in jaw/chest/neck/arms, short breath, dizziness/syncope, orphopnea/dyspnea, ankle edema, palpitations, tachycardia, claudication, heart murmur, fatigue

Front 81

an abnormally uncomfortable awareness of breathing

Back 81

dyspnea

Front 82

loss of conciousness, fainting

Back 82

syncope

Front 83

shortness of breath, occurs when lying flat

Back 83

orthopnea or dyspnea

Front 84

unnatural accumulation of fluids in the ankle, characteristic swelling

Back 84

ankle edema

Front 85

tachycardia, bradychardia

Back 85

types of palpitations

Front 86

pain occuring in a muscle with an inadequate blood supply that is stressed by exercise (ie atherosclerosis)

Back 86

intermittent claudication

Front 87

the screening process for exercise safety is

Back 87

risk stratification, health history evaluation and assessments, medical clearance/referral

Front 88

max pressure in arteries, top number in bp, contraction of the heart

Back 88

systolic bp

Front 89

min pressure in arteries, low number in bp, relaxation of the heart

Back 89

diastolic bp

Front 90

normally systolic/diastolic bp

Back 90

120/80 or less

Front 91

prehypertension

Back 91

120-139 or 80-89

Front 92

hypertension stage 1

Back 92

140-149 or 90 to 99

Front 93

hypertension stage 2

Back 93

over 160, over 100

Front 94

abdominal skinfold

Back 94

vertical, 2cm right of umbilicus

Front 95

tricep skinfold

Back 95

vertical, b/t olcreanon and acromion

Front 96

bicep skinfold

Back 96

vertical, 1 cm above triceps site

Front 97

chest skinfold

Back 97

diagonal, by nipple

Front 98

calf skinfold

Back 98

vertical, max calf

Front 99

midaxillary skinfold

Back 99

vertical, at xiphoid process

Front 100

subscapular skinfold

Back 100

diagonal, 1-2cm below scapula

Front 101

suprailiac skinfold

Back 101

diagonal, superior to iliac crest

Front 102

thigh skinfold

Back 102

vertical, b/w patella and inguinal crease

Front 103

inches to meters

Back 103

multiply by 0.0254

Front 104

meters to inches

Back 104

divide by 0.0254

Front 105

pounds to kilograms

Back 105

divide by 2.2

Front 106

kg to pounds

Back 106

multiply by 2.2

Front 107

a failure to conform ones conduct to a generally accepted standard or duty

Back 107

negligence

Front 108

a specific type of negligence that involves claims against professional, generally an injury has occured and a breach of duties and responsibilities toward client has occured

Back 108

malpractice

Front 109

use an AED on someone with

Back 109

no breathing and no pulse

Front 110

do not use an AED if

Back 110

signs of life are present

Front 111

pulse palpitation on the groove of lateral wrist

Back 111

radial pulse

Front 112

pulse palpitation on the groove between biceps and triceps on the medial side of arm

Back 112

brachial pulse

Front 113

pulse palpitation on the medial border of the sternoclediomastoid muscle in lower neck region

Back 113

carotid pulse

Front 114

underweight

Back 114

less than 18.5 bmi

Front 115

normal

Back 115

18.5 to 24.9 bmi

Front 116

overweight

Back 116

25 to 29.9 bmi

Front 117

obesity

Back 117

over 30 bmi

Front 118

the intrinsic pacemaker of the heart, part of the hearts conduction system, and cardiac contraction begins here

Back 118

SA node

Front 119

an involuntary striated muscle

Back 119

cardiac muscle

Front 120

a voluntary striated muscle

Back 120

skeletal muscle

Front 121

can sustain activity for no more than 30 seconds in exercise of all out effort

Back 121

phosphagen system

Front 122

main provider of energy in athletic events lasting from 30 seconds to 3 minutes

Back 122

anerobic system

Front 123

main provider of energy in events lasting over 3 minutes

Back 123

aerobic system

Front 124

used for activites of low intensity and long duration

Back 124

type 1

Front 125

used for activities of high intensity and short duration (power and high speed tasks)

Back 125

type 2

Front 126

inch to cm

Back 126

multiply by 2.54

Front 127

systematic variation in volume and intensity during different phases of a resistance program

Back 127

periodization

Front 128

traditional order of periodization of exercise

Back 128

hypertrophy, strength/power, peaking, recovery

Front 129

due to lactic acid buildup and occurs mainly during eccentric phase

Back 129

delay onset muscle soreness doms

Front 130

mostly caused during eccentric phase of lifting

Back 130

lactic acid buildup

Front 131

stretches performed by client

Back 131

active

Front 132

stretches with help of the personal trainer

Back 132

passive

Front 133

most common type of stretching

Back 133

static

Front 134

slow movements holding the position for a few moments at peak tension; active and passive (safest)

Back 134

static stretching

Front 135

incorporates movement along with muscle tension development and are characterized as being similar to a sport specific warm up; only active (safe)

Back 135

dynamic stretching

Front 136

designed to improve joint ROM and can be passive or active but designed to be done with a partner (least safe)

Back 136

PNF stretching

Front 137

repetitive bouncing motions designed to stretch body, but are dangerous recent studies show (not safe)

Back 137

ballistic stretching

Front 138

represents the distribution of body weight and body fat in an individual and is recognized as an important predictor of the health risks of obesity

Back 138

waist to hip ratio

Front 139

waist to hip ratio calculation

Back 139

waist in cm divided by hip in cm

Front 140

health risk is high if waist to hip ratio exceeds

Back 140

.95 in men and .86 in women

Front 141

widely used method to study respiration; can measure lung capacity

Back 141

plethysmography

Front 142

the borg scale numbers

Back 142

6-20

Front 143

6-12 on borg scale

Back 143

no exertion to light

Front 144

13 to 16 on borg scale

Back 144

somewhat hard to strong/heavy

Front 145

17 to 20 on borg scale

Back 145

very hard to maximal exertion

Front 146

the threshold for cardio benefits on the borg scale are between

Back 146

12 and 16

Front 147

the informed consent ensures...

Back 147

what tests will be performed, risks associated, alternative procedures, benefits associated, and opportunity for inquiry (use of med records, confidentiality, and consent as well)

Front 148

no exercise in this position after first trimester of pregnancy

Back 148

supine

Front 149

precomtemplation stage of behavior change

Back 149

i wont, i cant

Front 150

contemplation stage of behavior change

Back 150

i might

Front 151

preparation stage of behavior change

Back 151

i will

Front 152

action stage of behavior change

Back 152

i am

Front 153

maintenence stage of behavior change

Back 153

i still am

Front 154

cognitive change processes

Back 154

thinking and feeling

Front 155

behavioral change processes

Back 155

action oriented

Front 156

belief that one has the capability to initiate and sustain desired behavior

Back 156

self efficacy

Front 157

the belief that one has self worth

Back 157

self esteem

Front 158

recommended carb intake

Back 158

55% of total cals

Front 159

recommended protein intakes

Back 159

12 to 15% of calories

Front 160

recommended fat intakes

Back 160

no more than 30% of calories, between 20 and 35% of total calories

Front 161

water soluble vitamins

Back 161

vitamin c, thiamin (vitamin b1), riboflavin (vitamin b2), and Niacin

Front 162

fat soluble vitamins

Back 162

vitamin a, vitamin d, vitamin e, vitamin k

Front 163

physical signs of anorexia

Back 163

sudden weight loss, food obsession, poor body image, exercise addiction, and syncope

Front 164

to find METS value divide the V02 by

Back 164

3.5

Front 165

a substance that dilates the bronchis and increases airflow to the lungs

Back 165

bronchodilator

Front 166

a type of brochodilator that prevents wheezing and shortness of breath in asthmatics, COPD, and other lung diseases

Back 166

albuterol

Front 167

signs of heatstroke

Back 167

disorientation, dizziness, behavior change, apathy, headache, nausea, vomiting, hyperventilation, wet skin

Front 168

signs of heat exhaustion

Back 168

low blood pressure, elevated heart rate, wet skin, headache, dizziness, chills, nausea, vomiting, diarreah

Front 169

signs of heat syncope

Back 169

heart rate and breathing slow, pale, weakness, tunnel vision, nausea,, vertigo, brief faiting episode

Front 170

signs of heat cramps

Back 170

spasms that may lead to debilitating cramps

Front 171

active individuals should drinks at least

Back 171

1 pint of fluid for each pound of body weight lost

Front 172

to minimize problems in a hot workout enviroment...

Back 172

moniter environment, modify activity in extreme environments, heat accliimatization, clothing, and education

Front 173

the five a's model of counseling for clients

Back 173

address, assess, advise, assist, and arrange follow up

Front 174

breathing cold dry air, low humidity, and polluted air can induce

Back 174

asthma

Front 175

symptoms of exercise induced asthma

Back 175

cough, wheeze, chest tightness, chest pain, breathlessness

Front 176

during a bicep curl ____ is agonist and ____ is antagonist

Back 176

bicep, tricep

Front 177

lattimus dorsi performs

Back 177

shoulder extension and adduction

Front 178

gluteus medius performs

Back 178

hip abduction

Front 179

posterior deltoid performs

Back 179

shoulder abduction and extension

Front 180

muscles of the rotator cuff keep tension on the

Back 180

humerus

Front 181

the achilles tendon connects to the calcaneous at

Back 181

gastrocenimius and soleus

Front 182

calculation to find new % body weight (ie wants to change from 25% body fat to 22% body fat)

Back 182

1- new % body fat. Then divide the clients lean body weight by this number.

Front 183

good exercise to build strength in the rhomboids

Back 183

dips

Front 184

pushups strenghten the

Back 184

serratus muscle

Front 185

hamstrings perform

Back 185

hip extension and knee flexion

Front 186

the quadriceps perform

Back 186

knee extension

Front 187

pec major performs

Back 187

shoulder horizontal adduction

Front 188

triceps perform

Back 188

elbow extension

Front 189

external obliques perform

Back 189

spinal rotation

Front 190

rhomboid major performs

Back 190

scapular adduction

Front 191

the prime mover during a squat

Back 191

quads and gluteus maximus

Front 192

decrease in muscle mass due to diseases, disuse, starvation etc

Back 192

atrophy

Front 193

an increase in the number of cells in the body

Back 193

hyperplasia

Front 194

pectorals are commonly paired with

Back 194

lattimus dorsi

Front 195

anterior deltoids are commonly paired with

Back 195

posterior deltoids

Front 196

trapezius is commonly paired with

Back 196

deltoids

Front 197

abdominals are commonly paired with

Back 197

spinal erectors

Front 198

left external obliques are commonly paired with

Back 198

right external obliques

Front 199

quads are commonly paired with

Back 199

hamstrings

Front 200

shins are commonly paired with

Back 200

calves

Front 201

biceps are commonly paired with

Back 201

triceps

Front 202

forearm flexors are commonly paired with

Back 202

forearm extensors

Front 203

concentric and eccentric are types of

Back 203

isotonic contractions

Front 204

agonist and antagonist in a squat

Back 204

agonist is quads and antagonist is hamstrings (synergist is glute max)

Front 205

agonist and antagonist in a pushup

Back 205

agonist is pecs and antagonist is biceps (synergist is triceps)

Front 206

agonist and antagonist in a sit up

Back 206

agonist is abs and antagonist is multifidus (spinal) (synergist is illipsoas or hip flexor muscles)

Front 207

the leg press isolates

Back 207

the quads

Front 208

agonist and antagonist in a lunge

Back 208

agonist is quads and synergist is glutes max and soleus while stabalizer is hamstrings and gastrocnemius

Front 209

agonist and antagonist in a leg curl

Back 209

agonist is hamstrings and antagonist is quads

Front 210

agonist and antagonist in chest presses and bench presses

Back 210

chest/tris are agonists and biceps and lat dorsi are antagonists

Front 211

agonist and antagonist in a shoulder press

Back 211

agonist is deltoid and antagonist is lat dorsi

Front 212

agonist and antagonist in tricep extension

Back 212

agonist is triceps and antagonist is biceps

Front 213

agonist and antagonist in a pull up

Back 213

agonist is lat dorsi and antagonist is pec major

Front 214

agonist and antagonist in row

Back 214

agonist is lat dorsi and antagonist is pec major

Front 215

agonist and antagonist in calf raise

Back 215

agonist is gastrocenemius and antagonist is tibialis anterior

Front 216

agonist and antagonist in back extension

Back 216

agonist is erector spinae and antagonist is abs

Front 217

when walking or running on an incline the main agonist is the

Back 217

quadriceps

Front 218

when walking or running on a decline the main agonist are the

Back 218

hamstrings and glutes

Front 219

important muscles involved in forced expiration

Back 219

internal intercostals and abs

Front 220

if a diabetic passes out and you have called 911

Back 220

do not administer insulin or give sugars if the person is unconcious, wait for emt to arrive

Front 221

spotting should be done as closely and safely as possible. some safety tips include

Back 221

shoulder from behind lifter, spot on weight not elbows, bench from behind head alternating grip on bar,

Front 222

IDEA stands for

Back 222

identifying problem, developing solution, evaluating solutions, and analyzing the plan

Front 223

fitt recommendations for pregnancy

Back 223

at least 3 days of week preferably all, 40-60%vo2, 15-10 mins/ 150 mins per week, and large muscle group activity such as walking and cycling

Front 224

fitt recommedations for adolecents

Back 224

at least 3-4 days preferably daily, moderate to vigorous intensity, 60 mins, a variety of enjoyable and developmental exercises

Front 225

fitt recommendations for older adults

Back 225

3-5 days per week, moderate to vigorous, 30-60 mins, and walking, aquatic, and cycling

Front 226

order of spinal bones

Back 226

cervical, thoracic, lumbar, sacral, coccyx

Front 227

a type of civil wrongdoing

Back 227

tort

Front 228

nonmodifiable risk factors

Back 228

age, gender, family history

Front 229

modifiable risk factors

Back 229

smoking, dyslipidemia, obesity, diabetes mellitus, and sedentary lifestyle, hypertension, HDLs

Front 230

primary effects of chronic exercise

Back 230

decreased triglycerides and increased HDLs

Front 231

metabolic syndrome criteria for diagnosis (must have 3 or more of these)

Back 231

elevated waist circumference, elevated triglycerides, reduced HDL, elevated blood pressure, elevated fasting glucose

Front 232

elevated triglycerides

Back 232

over 150mg or 1.7mmol

Front 233

intrinsic reward

Back 233

benefits gained from an activity

Front 234

extrinsic reward

Back 234

benefits in the form of praise or material gifts

Front 235

underwater weighing assumes

Back 235

densities for bone, muscle, and fat

Front 236

first aid for dehydration

Back 236

drink water, fluid and salt replacement

Front 237

first aid for heat cramps

Back 237

stop, rest in cool environment, fluids, and massage cramp

Front 238

first aid for heat syncope

Back 238

cool area, elevate legs, fluids, and check blood pressure (hypotension is a symptom)

Front 239

first aid for heat exhaustion

Back 239

cool area, remove excess clothing, elevate legs, fluids, monitor vitals, and refer to physician. If no improvement contact EMS

Front 240

first aid for heat stroke

Back 240

activate EMS immediately, remove clothing, cool water, fluids if concious

Front 241

first aid for hypoatremia

Back 241

activate EMS immediately, do not give fluids unless instructed by a physicianc

Front 242

symptoms of hyperglycemia

Back 242

confusion, headache, fruity breath, thirst, nausea, tachycardia, ab tenderness, hyperventilation

Front 243

symptoms of hypoglycemia

Back 243

dyspnea, hyperventilation, coughing, wheezing, chest tightness, dizziness