Study -Guide

Front 1

stability

Back 1

In which category does the specific adaptation of muscular endurance fall?

Front 2

false

Back 2

Connective tissues (such as ligaments and tendons) adapt just as quickly as muscles

Front 3

multiple-set

Back 3

______ training is promoted as being more beneficial for strentgh and hypertrophy gains in advanced clients?

Front 4

horizontal

Back 4

______ loading refers to performing all sets of an exercise or body moving on to the next exercise or body part?

Front 5

false

Back 5

Strentgh endurance allows the body to use lower levels of force with lower repetitions and fewer sets?

Front 6

hip flexors

Back 6

If a client spends a lot of time sitting at his or her job, it can lead to tightness in the:

Front 7

biceps
triceps
Iliac crest
subscapular

Back 7

Which four sites of the body are used to determine a sum for the durnin-womersley formula?

Front 8

dynamic

Back 8

postural observations should relate to movements such as squatting,bending,pulling,pushing and balancing?

Front 9

Zone 1

Back 9

What heart rate zone should a 50 year old male client be in if he achieved a recovery pulse of 90 after performing the 3 minute step test?

Front 10

0.10 seconds

Back 10

When performing the Shark skill test,how much time do you add to the completion time for the each fault?

Front 11

true

Back 11

The OPT model has been extremely successful in helping all population to reduce body fat,increase lean muscle mass and strentgh,improve performances,and improve overall health?

Front 12

Phases 1,2, & 5

Back 12

A typical client with the goal of improving general performances should specifically be cycled through which phases?

Front 13

false

Back 13

Beginning clients should perform lower repetition schemes?

Front 14

3 minutes

Back 14

how long does it take for the body to replenish 100% of it's ATP and creatine phosphate (CP) supplies?

Front 15

true

Back 15

Training volume is always inversaely related intensity.

Front 16

heart,blood and blood vessels -

Back 16

What are the components of the cadiovascalur system?

Front 17

oxidative

Back 17

Which system(s) of the bioenergetic continuum is (are) aerobic?

Front 18

ATP-CP system

Back 18

Which pathway of the bioenergetic continuum would most likelyy be used during heavy weight training?

Front 19

right atrium (dex)/ left atrium (reox)

Back 19

The ____ atruim gathers deoxygenated blood returning to the heart from the entire body ,whereas the ____ atruim gathers reoxygenated blood coming to the heart from the lungs?

Front 20

frontal plane

Back 20

Abduction and adduction occur in which plane of motion?

Front 21

eccentric

Back 21

lowering a barbell down toward the chest during a bench press is an example of which kind of muscle contraction?

Front 22

-lentgh-tension relationship
-force-couple relationship
-arthrokinematics

Back 22

Which is considered internal feedback used by the body to monitor movement?

Front 23

true

Back 23

Sensorimotor integration requires proprioception?

Front 24

external

Back 24

A heart rate monitor is an example of which type of feedback?

Front 25

30%

Back 25

Today, approximately what percentage of adults are estimated to be obese?

Front 26

true

Back 26

A porprioceptively enriched envornment is one that challenges the internal balance and stabilization mechanisms of the body?

Front 27

stabilization,strength,and power

Back 27

Name the 3 building blocks of training?

Front 28

- strentgh -

Back 28

In which building block does the phase of hypertrophy training belong?

Front 29

Phase 5 Power Training

Back 29

Which phase of training enhances prime mover strentgh and improves the rate of force production concurrently?

Front 30

Golgi tendon organs-sense tension and rate of tension
muscle spindles - sense length and rate of length change, causing contraction
joint receptors - sense pressure, acceleration, and deceleration at a joint.

Back 30

What are some mechanoreceptors an their functions?

Front 31

gliding joint -Carpals of the hand
hinge joint -Elbow
saddle joint -Carp metacarpal joint of the thumb
ball and socket joint -shoulder

Back 31

List synovial joint with an example

Front 32

Gluteus maximus -Agonist
hamstrings -Synergist
transversus abdominis -Stabilizer
psoas - Antagonist

Back 32

Match up the muscle with it's appropriate action during hip extension

Front 33

type 2

Back 33

Which kind of muscle fibers are 'fast twitch'

Front 34

true

Back 34

All movement is directly dictated by the nervous system?

Front 35

stabilization

Back 35

What kind of reactive exercises would you choose for a client in phase 2. of the OPT model?

Front 36

maximal - minimal

Back 36

Reactive training aims genertate ______ force ouput in a ___ amount of time

Front 37

stabilization -Box jump-up with stabilization
strentgh -power step ups
power -Ice skater
power - Proprioceptive plyometrics

Back 37

match the exercises to either stabilization,stretgh or power levels of training.

Front 38

-progressive
-start in unustable environments

Back 38

which safety guidline(s) must be taken into consideration when designing a reactive traning program?

Front 39

- decreases -

Back 39

One adaptive benifit of cardiorespatory exercise is that it ____ resting heart rate and inc/dec exercising heart rate?

Front 40

true

Back 40

it has been shown that performing 3 10 minute bouts of exercise is just as effective as 1 30 min continueous bout of the same exercise?

Front 41

calories

Back 41

The law of thermodynamics state that the body fat reduction can only take place when there is more -------- being burned then consumed? -

Front 42

-It produces greater levels of EPOC

-It produuces near indentical caloric expndatre for the same given time span,when compared to walking at a fast pace.

Back 42

true statements about circuit weigh training?

Front 43

false

Back 43

Clients with an interior pelvic tilt(low back arches) should use bicycles and steppers to place the hips into flexion?

Front 44

Nervous System
Muscular System
Skelatal System

Back 44

The kinetic chain is made up of

Front 45

cumulative injury cycle

Back 45

What is the process in which the body initiates the repair of dyssfunction with in the connective tissue?

Front 46

Reciprocal Inhibition

Back 46

Active flexibilty uses the principle of

Front 47

- static stretching,self myofoscial release

Back 47

Which types of stretching stimlutates the Golgi tendon organ and produces auotgenic inhibition?

Front 48

arms fall forward

Back 48

A latissiums dorsi stretch is a good static stretch for which movemnet comoensation during an overhead squat assessment?

Front 49

Progressive,
Systematic,
Based on Assessment

Back 49

Flexibility Training should be?

Front 50

corrective -self myofascial release static (static adductor)
Active - self myofascial release active isolate (adductor)
-functional -self myofascial release dynamic (side lunge)

Back 50

What are the three phases of Flexibilty training

Front 51

muscular endurance and stability -

Back 51

What are the two primary adaptation achieved in this period of training?

Front 52

The ability to maintain relativily low levels of force over prolonged periods of time -

Back 52

Describe the first adaptation in one sentence? (STABILIZATION)

Front 53

Ability of the kinetic chains stabilization muscle to provide optimal dynamic joint stabilization ,maintaine correct posture -

Back 53

Describe the second adaptation in one sentence?

Front 54

Repititions: High,
Volume: low/moderate,
Intensity: low/moderate,
Exercises: Controlled Unstable

Back 54

describes the variables to achieve the adaptation in the stabilization level -

Front 55

Strength Endurance - Hypertrophy and Maximized Strength -

Back 55

What are the three primary adaptations achieved in this period of training? (STRENGTH)

Front 56

Ability to repeatdly produce high levels of forced over prolonged periods of time

Back 56

Describe the first adaptation in one sentence? (Strength Endurance)

Front 57

Enlargement of muscle fibers in response to increase volumes of tension -

Back 57

Describe the second adaptation in one sentence? (STRENGTH HYPERTROPHY)

Front 58

maximum force that a muscle can produce a single voluntary effort regarding of fast load moves

Back 58

Describe the second adaptation in one sentence? (STRENGTH MAXIMAL)

Front 59

Repetition: low/moderate,
Volume: moderate/high,
Intensity: moderate/high,
Exercises: stable

Back 59

the variables used to achieve the adaptations in the strength level?

Front 60

Functional Efficiency -

Back 60

Ability of the neoromuscular system to monitor and manipulate movement using the least amount of energy creating the least amount of stress on the kinetic chain? -

Front 61

Diastolic pressure -

Back 61

Signifies the minimum pressure within the arteries though a full cardiac cycle?

Front 62

- Postural Equilibruim -

Back 62

the ability to efficiently maintain balance?

Front 63

Subjective Information -

Back 63

Feedback from the client to the fitness professional regarding personal history?

Front 64

Integrated Fitness Assessment -

Back 64

Provides the fitness professional with a three-dementional representation of the client,which enables proper construction of a training program?

Front 65

Objective Information -

Back 65

Measureable data that can be utilized to denote imporvements in the client,as well as the effectiveness of the program?

Front 66

- Structural Effinciency -

Back 66

Alignment and the function on the kinetic chain at any given moment?

Front 67

Systolic pressure -

Back 67

Reflects the pressure produced by the heart as it pumps blood to the body?

Front 68

PAR - Q

Back 68

Questionare that is designed to help qualify clients for activity levels and identity those who may need medical attention?

Front 69

- Flexibilty -

Back 69

Normal soft- tissue extensibility that allows full range of motion of a joint abd has opitmum control?

Front 70

Relative Flexibilty -

Back 70

Where the kinetic chains seeks the path of least resistance during movement?

Front 71

Muscle Imbalance

Back 71

Alterations of lenghts of muscles surrounding a joint?

Front 72

Altered Reciprocal Inhibition

Back 72

When a tight psoas decreases the neurel drive to the gulteus maximums, this is an example of?

Front 73

long fusiform muscle placed on the side of the lumbar region of the vertebral column and brim of the lesser pelvis. it joins the iliacus muscle to form the iliopsoas

Back 73

psoas major

Front 74

As part of the iliopsoas, psoas major contributes to flexion and external rotation in the hip joint. On the lumbar spine, unilateral contraction bends the trunk laterally, while bilateral contraction raises the trunk from its supine position

Back 74

function of the psoas

Front 75

when doing a sit up that brings the torso (including the lower back) away from the ground and towards the front of the leg, the hip flexors (including the iliopsoas) will flex the spine upon the pelvis.

Back 75

example of a function of the psoas

Front 76

- Synergistic Dominance

Back 76

The body's subsitution system when there is a weak or inhibited prime mover?

Front 77

Muscle Spindle -

Back 77

Sensory organ of muscle sensitive to lenght and rate of change of lenght?

Front 78

Autogenetic Inhibition -

Back 78

Process that substitutes the Golgi Tendon Organ and produces an inhibitry effect on the muscle spindle?

Front 79

Golgi Tendon Organ

Back 79

Sensory organ sensitive to changes in muscular tension and rate of change of tension?

Front 80

EPOC (Excess post-exercise oxygen consumption )

Back 80

State where the body's metabolism is elevated following exercise?

Front 81

is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt

Back 81

EPOC (Excess post-exercise oxygen consumption )

Front 82

Frequency -

Back 82

The number of training sessions for a given time period?

Front 83

– Anaerobic Threshold –

Back 83

Point when the body can no longer produce enough energy for the muscles with normal oxygen intake?

Front 84

– Intensity –

Back 84

Level of demand the activity places on the body?

Front 85

Integrated Cardiorespiratory Training –

Back 85

Training that involves and places stress on the cardiorespiratory system?

Front 86

Interval training -

Back 86

Where intensities are varied throughout the workout?-

Front 87

Stage Training –

Back 87

Three stage programming system that uses different heart training zones?

Front 88

Speed

Back 88

The ability to move the body in one intended direction as fast as possible? -

Front 89

- Agility -

Back 89

the ability to accelerate,decelerate and change direction quickly,while miantaining proper posture?

Front 90

Quickness -

Back 90

The ability to react to stimulas and change the motion of the body in all planes of motion?

Front 91

Integrated performance paradigm

Back 91

To move with precision, forces must be reduced (eccentrically),stablized (isometrically) and then produced (concentrically)?

Front 92

- Reactive training

Back 92

Exercises that utilize quick, powerful movements involoving an eccentric contraction immediatly followed by an explosive concentric contraction?

Front 93

Rate of force production -

Back 93

Abiliy of the muscles to exert maximal force outpt in a minimal amount of time?

Front 94

- Dynamic joint stablilization -

Back 94

Ability of the kinetic chain to stabilize a joint during movement?

Front 95

- Multisensory Condition -

Back 95

Training environment that prvides heghtnened stimulation to proprioceptors and mechanoreceptors?

Front 96

Controlled instability -

Back 96

Training environment that is unstable as can safely be controlled by an individual? -

Front 97

- Limit of Ability -

Back 97

The distance outside of an individual's base of support that he/she can go with out losing control o there center of gravity?

Front 98

Core

Back 98

The lumbo -pelvic-hip complex,thoracic,and cervical spine?

Front 99

- Intramuscular Coordination -

Back 99

Ability of the neoromuscular system to allow optimal level of motor unit recruitment and synchronization within a muscle?

Front 100

- Intramuscular Coordination -

Back 100

Ability of the neoromuscular system to allow optimal level of motor unit recruitment and synchronization within a muscle?

Front 101

- Internal Coordination -

Back 101

Ability of the neoromuscular system to allow muscles to work together with proper activation and timeing between them?

Front 102

Drawing in maneuver -

Back 102

Pulling the region just below the navel toward the spine?

Front 103

Strength -

Back 103

The ability of the neuromuscular system to produce internal tension to overcome external force?

Front 104

- Metabolic Specificity -

Back 104

Refers to the energy demand placed upon the body?

Front 105

Neuromuscular Specificity -

Back 105

Refers to the speed of concentration and exercise slection? -

Front 106

- Mechanical Specification -

Back 106

Refers to the weight and movements placed ont he body?

Front 107

- Principle of Specificity -

Back 107

Principle that states the body will specifically adapt to the type of demand placed upon it? -

Front 108

- Periodization -

Back 108

Division of a trnaing program into the smaller,progressive stages? - Periodization -

Front 109

- Exhaustion

Back 109

Stress that is intolerable to the client and that will produce breakdown or injury?

Front 110

- Resistance Development -

Back 110

A stage where the kinetic chain increases its functional capacity to adapt to the stressor?

Front 111

- Alarm Reaction

Back 111

The initial reaction to a stressor that allows for protective processes within the body?

Front 112

- General Adaptation Syndrome -

Back 112

General pattern of adaptation brought forth by stresses place upon the kinetic chain?

Front 113

Hypertension

Back 113

Blood Pressure of 140/90 or greater?

Front 114

- Obesity -

Back 114

Fastest growing health problem in the Untied States?

Front 115

- Essential Amino Acids -

Back 115

Amino acids the body is unable to manufacture?

Front 116

- nonessential Amino Acids -

Back 116

Amino Acids the body is able to manufacture?

Front 117

- Biological Value -

Back 117

A measure of protein quality or how well it satisfies the body's essential amino acids?

Front 118

- Complete Protien -

Back 118

A food source that supplies all of the essential amino acids in appropriate ratios?

Front 119

- Incomplete Protien -

Back 119

A food source that is low or lacking in one or more essential amino acids?

Front 120

- Gluconeogenesis -

Back 120

Amino acids are utilized to assist in energy production