The Science Of Exercise

Front 1

Training or exercise should
be a ________ and _________
part of life.

Back 1

positive and beneficail

Front 2

It is a proven fact that
exercise improves a person’s
________ _______ when done
on a regular basis.

Back 2

overall health

Front 3

Besides its use in maintaining
and losing weight, exercise
is known to improve the

Back 3

heart and blood system and to enhance
muscular athletic ability.

Front 4

Exercise also prevents the onset
of ______ ______ and boosts
the effectiveness of the _________ _________
.

Back 4

brain diseases
immune system

Front 5

The beneficial results of exercise are
due to the many _______ ________
that occur within the body
during exercise.

Back 5

physical changes

Front 6

Over time with regular exercise,
the _______ _______ to the active
muscles _______ , which causes
the __________ to respond more
quickly to the requirements
of the muscles.

Back 6

blood supply
improves
capillaries

Front 7

Physical activity also enhances
the _________ _________ of
the _______ by enhancing the
______ __ ______ that can
be pumped.

Back 7

mechanical effectiveness,
heart,
volume of blood

Front 8

Due to this, training and
exercise helps the heart
learn to more quickly adapt
to exertion.

Back 8

True

Front 9

Exercise also increases the actual
mechanical strength of the
muscle fiber and its surrounding
membrane, allowing the heart
to withstand the stresses and
strains of intense effort
without injury.

Back 9

True

Front 10

Exercise has also been known to
strengthen bones by causing an
increase in the bone mineral
density by increasing the rate at
which minerals like calcium
are deposited in the bones.

Back 10

True

Front 11

Since bones naturally become
weaker as people age, older
adults are at a high risk for
bone fractures.

Back 11

True

Front 12

Moderate to strenuous
exercise has been known to
reduce the risk of older adults
getting a fracture in the heels,
hips and other bones.

Back 12

True

Front 13

Exercise protects
the brain and nervous system and
helps to improve brain and nerve
function.

Back 13

True

Front 14

Research has shown that regular exercise can protect cells in the brain and nerves from the injury or erosion that normally occurs
with neurodegenerative and neuromuscular disorders like Alzheimer’s and MS (multiple sclerosis).

Back 14

True

Front 15

Exercise can also minimize the risk of dementia.

Back 15

True

Front 16

Exercise and other physical activity can enhance nerve growth factors which are known to
support the endurance and growth of several nerve cells.

Back 16

True

Front 17

Exercise stimulates nerve cell growth stimulation of nerve cell growth ultimately leads to increased brain
functioning through improvement of certain types of learning.

Back 17

True

Front 18

Exercise-induced improvement in mental health also helps to
prevent depression.

Back 18

True

Front 19

Exercising on a regular basis can also boost the immune system, a natural defense
mechanism used to ward off foreign organisms, viruses and chemicals.

Back 19

True

Front 20

Though exercise does not enhance the normal functioning of the
immune system, exercise does strengthen it in times of illness or chronic disease such as obesity, cardiovascular disease, diabetes and
heart disease.

Back 20

True

Front 21

Exercise is believed to encourage strong immune responses by increasing antibody and immune cell responses. There has
also been scientific data suggesting additional exercise-induced immune responses may be an indirect consequence of the brain and
nervous system benefits of exercise.

Back 21

True

Front 22

Because physical activity leads to physiological changes in the body, it is
important for physical trainers to understand more about exercise physiology, the study of the body’s responses
and adaptation to the stress of exercise.

Back 22

True

Front 23

The major systems of the body each have their individual roles during exercise performance
and they work interactively to respond to exercise.

Back 23

True

Front 24

The nervous system serves as the control center of the body by integrating mass communication networks consisting of
billions of nerve cells called neurons, which are designed to convey information.

Back 24

True

Front 25

The three major functions of the nervous system are
sensory, integrative and motor functioning.

Back 25

True

Front 26

The ultimate purpose of this neural network is to gather information about our inner and
external surroundings (sensory function), process and interpret the information (integrative function), and then respond to
these stimuli (motor function).

Back 26

True

Front 27

Messages in the nervous system are relayed back and forth between different parts of the body.

Back 27

True

Front 28

The neuron is the functional unit of the nervous system and the merging of these cells, called neurons, creates the nerves of the body.

Back 28

True

Front 29

The structure of neurons allows for very quick communication to and from the cell as well as continuous conduction of signals across
the neuron.

Back 29

True

Front 30

A neuron’s main component is a cell body, or soma, which contains the organelles important to the
proper functioning of this cell.

Back 30

True

Front 31

A long branch called the axon projects out of the soma and feeds information through
nerve impulses to muscles, organs and other neurons.

Back 31

True

Front 32

Shorter branches called dendrites project from the soma, bringing information
from other neurons of the nervous system.

Back 32

True

Front 33

All the communication occurs across junctions referred to as synapses, which occur either between neurons or between a neuron
and another cell type.

Back 33

True

Front 34

A synapse is just a tiny empty space between two axons or dendrites from different cells.

Back 34

True

Front 35

Within these synapses, neurotransmitters, the major chemical messengers of the nervous system, are released from the neurons before the
synapse and bind to the receiving cells located after the synapse.

Back 35

True

Front 36

This stimulates a signal that is called an action potential, which travels to the
receiving cell, called a receptor, and then on to the cells that act on the signal in the desired location.

Back 36

True

Front 37

a signal to move your finger would travel from
the brain, through many neurons and finally to the muscle in your finger.

Back 37

True

Front 38

This stimulates a signal that is called an action potential, which travels to the
receiving cell, called a receptor, and then on to the cells that act on the signal in the desired location.

This is how the continuation signal the neuron was transmitting makes it to the end location.

Back 38

True

Front 39

For example, a signal to move your finger would travel from
the brain, through many neurons and finally to the muscle in your finger.

Back 39

True

Front 40

Neurons are usually covered in a layer of insulation called myelin and are therefore said to be myelinated or covered in a myelin sheath.

Back 40

True

Front 41

This myelin insulation helps signals to be transmitted faster from one nerve cell to another.

Back 41

True

Front 42

In the brain, many nerve cells are not myelinated
since they are located close together.

Back 42

True

Front 43

nerve cells that have long axons or dendrites need myelin to speed up the transmission time for
their signals.

Back 43

True

Front 44

The different kinds of neurons are interneurons, motor neurons and sensory neurons.

Back 44

True

Front 45

Interneurons transmit signals from one neuron to another neuron.

Back 45

True

Front 46

This myelin insulation helps signals to be transmitted faster from one nerve cell to another.

Back 46

True

Front 47

In the brain, many nerve cells are not myelinated
since they are located close together.

Back 47

True

Front 48

nerve cells that have long axons or dendrites need myelin to speed up the transmission time for
their signals.

Back 48

True

Front 49

The different kinds of neurons are interneurons, motor neurons and sensory neurons.

Back 49

True

Front 50

Interneurons transmit signals from one neuron to another neuron.

Back 50

True

Front 51

Motor neurons send signals from the spinal cord or the brain to other areas of the body.

Back 51

True

Front 52

Sensory neurons send signals from areas of the body to either the spinal cord or to the brain.

Back 52

True

Front 53

The nervous system is composed of two major compartments: the central nervous
system (CNS) and the peripheral nervous system (PNS).

Back 53

True

Front 54

The brain and the spinal cord, a long tubular continuation of the brain,
are collectively known as the CNS.

Back 54

True

Front 55

The brain and the spinal cord, a long tubular continuation of the brain,
are collectively known as the CNS.

This is the source of conscious and unconscious thoughts, moods and emotions.

Back 55

True

Front 56

The PNS is comprised of all the nerves
in the body, including the cranial and spinal nerves.

Back 56

True

Front 57

The four major sections of the brain are the cerebrum, diencephalons, cerebellum and the brain stem.

Back 57

True

Front 58

The cerebrum is the largest part
of the brain, comprising 85% of the brain’s total weight.

Back 58

True

Front 59

The cerebrum is divided into left and right hemispheres that communicate with
each other to control muscles and organs as well as thought, hearing and language.

Back 59

True

Front 60

The outer portion of the cerebrum is called the
cerebral cortex, which is primarily gray matter containing nerve cells.

Back 60

True

Front 61

The central part of the brain is the diencephalon, which includes glands important for the release or regulation of hormones.

Back 61

True

Front 62

The cerebellum is located at the rear of the brain and is similar in function to the
cerebrum but controls balance, posture and coordination.

Back 62

True

Front 63

The brain stem connects the cerebrum and cerebellum to the spinal cord and is the center for the control of visual and auditory reflexes,
heart rate, blood pressure and breathing.

Back 63

True

Front 64

The entire brain is protected by three layers of membranes called meninges,
which are located just under the skull.

Back 64

True

Front 65

The spinal cord branches out from the brain stem and its function is to
send, receive and interpret nerve signals traveling between the brain and the rest of the body.

Back 65

True

Front 66

The PNS is further divided into the voluntary nervous system (somatic) and the involuntary nervous system (autonomic). The somatic
system signals skeletal muscles to control voluntary movement.

Back 66

True

Front 67

The autonomic system, on the other hand, regulates the contraction
of internal organs and therefore controls involuntary physiological processes like heart rate, digestion and breathing.

Back 67

True

Front 68

Since these processes could either be accelerated or decelerated, two distinct pathways of the autonomic nervous
system (ANS) are present.

Back 68

True

Front 69

The sympathetic ANS kicks in under stress conditions and responds accordingly, usually accelerating bodily functions like heart
rate, while the parasympathetic pathways usually slow down bodily functions in rest conditions.

Back 69

True

Front 70

When beginning an exercise program, it is important that the nervous system be properly trained to ensure that the right movement
patterns are being developed.

Back 70

True

Front 71

All movement within in the body is directly associated with the nervous system.

Back 71

True

Front 72

When beginning an exercise program, it is important that the nervous system be properly trained to ensure that the right movement
patterns are being developed. This process will help improve performance and decrease the risk of injuries.

Back 72

True

Front 73

For example, mechanoreceptors, the primary neurons important to fitness and
physical movement, respond to mechanical forces.

Back 73

True

Front 74

These receptors, found in muscles, tendons and ligaments, are responsible for
sensing distortion in tissues, such as tension induced by exercise.

Back 74

True

Front 75

The major function of the skeletal system is to provide form and shape to the body, thereby giving protection and support, plus allowing
bodily movement.

Back 75

True

Front 76

The skeletal system also helps in producing blood and storing minerals for the homeostasis of the body.

Back 76

True

Front 77

The skeletal system determines our stature and the positioning of our bones determines our shape and size.

Back 77

True

Front 78

Our skeletal system is separated into two parts, the appendicular and the axial skeletal systems.

Back 78

True

Front 79

The axial skeleton consists of the skull, rib cage and our vertebral column; the appendicular skeleton includes our upper and lower extremities.

Back 79

True

Front 80

Bones also provide protection for internal organs.

Back 80

True

Front 81

For example, the ribcage protects the heart and lungs in the chest cavity.

Back 81

True

Front 82

Nutrients and blood constituents are provided to the body from bone.

Back 82

True

Front 83

Our bones form junctions, referred to as joints, which are linked by our
connective tissue and muscles, and they are the sites where movement due to muscle contraction takes place.

Back 83

True

Front 84

In the skeletal system there are approximately 206 bones, 177 of which are used in voluntary movement.

Back 84

True

Front 85

Our bones provide us with two primary functions during movement: support and leverage.

Back 85

True

Front 86

Bones are the support system for soft tissues.

Back 86

True

Front 87

Posture is an essential component of the support system provided
by our bones and is essential for the allocation of resources within the body.

Back 87

True

Front 88

With regard to leverage, our bones act like rigid
levers, altering the direction and force exerted.

Back 88

True

Front 89

Our joints are formed by one bone that articulates with another bone.

Back 89

True

Front 90

Joints can be categorized by their structure,
function or movement, known as arthrokinemeatics.

Back 90

True

Front 91

The joints that are most affiliated with our body movement are
known as the synovial joints.

Back 91

True

Front 92

Synovial joints are held by a joint capsule and ligaments.

Back 92

True

Front 93

Synovial joints consist of roughly 80%
of the joints within the body and have a large capacity for motion.

Back 93

True

Front 94

During a roll movement—especially during exercise—a bone in the joint rolls across the surface of another,
similar to the tire of a motor bike that rolls down a road.

Back 94

True

Front 95

A good example of a roll movement in our body is during a knee extension when the tibial condyles joint
slides across to what is known as the femoral condyles joint.

Back 95

True

Front 96

The next common movement is called the spin movement.
This is when one joint surface rotates on another, similar to twisting a lid off a jar.

Back 96

True

Front 97

An example of a spin movement is when the forearm is rotated from the hand facing down to the hand facing up.

Back 97

True

Front 98

Stretching is the best exercise for increasing nutrition to the joints.

Back 98

True

Front 99

Flexibility is the range of motion (ROM) available to
a joint or joints.

Back 99

True

Front 100

Increased ROM can provide greater mechanical efficiency.

Back 100

True

Front 101

Increased ROM can provide greater mechanical efficiency.
This efficiency results in more effective and safer movement.

Back 101

True

Front 102

A mobile joint moves more easily through a range of motion and it requires less energy.

Back 102

True

Front 103

Healthy flexibility means the
capacity to move freely in all desired directions.

Back 103

True

Front 104

Healthy flexibility means the
capacity to move freely in all desired directions.
The movement should be restricted to the intended movement capabilities or to the
joint’s functional range of motion (FROM).

Back 104

True

Front 105

The forces that help the body perform physical activity are supplied by the muscular system.

Back 105

True

Front 106

Muscle cells, also known as fibers, are multinucleated and connected in
cylindrical bundles or individual cells.

Back 106

True

Front 107

A single muscle is built from many bundles of muscle fibers
called fascicule.

Back 107

True

Front 108

Connective tissues run from one end of the muscle to the other, binding cells together and giving rise to muscle fiber bundles.

Back 108

True

Front 109

Muscle tissue is categorized into three types according to function and structure: cardiac, smooth and skeletal.

Back 109

True

Front 110

As the names suggest,
cardiac muscle is exclusively found in the walls of the heart and smooth muscle composes the epithelial of other hollow organs.

Back 110

True

Front 111

Both cardiac and smooth muscle groups
are under involuntary control.

Back 111

True

Front 112

Skeletal muscle, is attached to the skeleton and is under voluntary control.

Back 112

True

Front 113

Skeletal muscle is composed of many threadlike striations and is attached to the skeleton.

Back 113

True

Front 114

The sarcomere is the basic contractile unit of
the myofibril, expanding from a Z line to the next closest Z line.

Back 114

True

Front 115

Sarcomeres are composed of alternating large myosin and thin
actin strands made of protein.

Back 115

True

Front 116

Myosin develops in the middle of every M line, a line that runs the length of myofibrils.

Back 116

True

Front 117

The actin strands develop a Z shaped pattern down the points that are anchored, commonly called a Z line,
which is characterized by having a darker color than other areas.

Back 117

True

Front 118

When stimulation occurs and an action potential is received, the skeletal muscles carry out a contraction
by decreasing every sarcomere.

Back 118

True

Front 119

The easiest way to understand contraction is probably through the sliding filament model
of contraction in a muscle.

Back 119

True

Front 120

Actin and myosin fibers overlap in a contractile motion toward each other.

Back 120

True

Front 121

Myosin filaments have club-shaped heads that project toward the actin filaments.

Back 121

True

Front 122

Larger structures, known as myosin heads,
are found along the myosin filament and give attachment points on binding sites for the actin filaments.

Back 122

True

Front 123

Myosin heads move in a synchronized manner toward the center of the sarcomere, then detach and reattach to the closest active site of the
actin filament. This is known as a “ratchet type drive system.”

Back 123

True

Front 124

The “ratchet type drive system.” process uses up large quantities of adenosine triphosphate (ATP).

Back 124

True

Front 125

Where does the energy for contraction come from?

Back 125

It comes directly from ATP, which is the energy source of the cell.

Front 126

Adenosine triphosphate (ATP), is the energy source of the cell.

Back 126

True

Front 127

The job of ATP is to link the
cross bridges among myosin heads and actin filaments.

Back 127

True

Front 128

Energy powers the twisting of the myosin head. When used up, ATP converts
to adenosine diphosphate (ADP).

Back 128

True

Front 129

A person’s muscles accumulate a small amount of ATP by constantly reusing the ADP and converting
it back into ATP quickly.

Back 129

True

Front 130

Inside muscle tissues there is a storage supply of a high-speed recharge chemical called creatine
phosphate.

Back 130

True

Front 131

Inside muscle tissues there is a storage supply of a high-speed recharge chemical called creatine
phosphate.
This assists in producing the fast renewal of ADP into ATP.

Back 131

True

Front 132

What happens when a muscle needs to contract?

Back 132

A muscle is stimulated to contract when calcium is released from the sarcoplasmic reticulum into the sarcomere.

Front 133

When muscle is stimulated and needs to contract, calcium is released from the sarcoplasmic reticulum into the sarcomere.

Back 133

True

Front 134

Calcium ions are needed for every cycle of the sarcomere.

Back 134

True

Front 135

It is calcium that reveals the actin binding sites.

Back 135

True

Front 136

When a muscle does not need to contract,
calcium ions are drawn out from the sarcomere and are stored back in the sarcoplasmic reticulum.

Back 136

True

Front 137

As a whole unit, skeletal muscles produce movement by pulling on the skeleton in a nervous system-controlled manner.

Back 137

True

Front 138

When a muscle shortens, it moves a bone by pulling on the tendons which attach the muscle to the bone.

Back 138

True

Front 139

The integration of bones, skeletal muscles and joints create apparent movements like running and walking.

Back 139

True

Front 140

Skeletal muscles can even generate movements that are more subtle,
which result in respiration, eye movements and facial expressions.

Back 140

True

Front 141

The number of skeletal muscles used during a workout depends entirely on which exercises are
chosen and the methods used during their implementation. This determines which muscles and how many are involved in the particular physical activity.

Back 141

True

Front 142

The skeletal muscles are grouped together, though this does not mean that they function together. They can either function separately or in groups along with other muscles.

Back 142

True

Front 143

Power and muscle force are formed by the action of skeletal muscles.

Back 143

True

Front 144

Muscle contraction movement can fulfill several other vital
functions in the human body, like heat production, posture and joint stability.

Back 144

True

Front 145

Sitting and standing with posture can be accomplished by contraction of muscles.

Back 145

True

Front 146

As soon as the nervous system triggers movement in the body, the entire muscle does not respond because a muscle has several
motor units (a motor neuron and the muscle fibers it innervates) and the movement may require just a small part of the muscle.

Back 146

True

Front 147

All of the muscle fibers contract when a motor unit is stimulated.

Back 147

True

Front 148

Clusters of motor units work in unison to manage the contractions of a muscle.

Back 148

True

Front 149

Each muscle fiber within the motor unit moves simultaneously.

Back 149

True

Front 150

One individual muscle might have several motor units and the nervous system may contact many
or a small percentage of them.

Back 150

True

Front 151

The frequency at which the motor units fire is variable; it can be increased or decreased to help
control force production.

Back 151

True

Front 152

Force regulation is often referred to as force gradation—this is what allows people to control their body movements.

Back 152

True

Front 153

By combining recruitment of motor units and the speed of their firing,
patterns of neural discharge allow a vast selection of weak to strong contractions.

Back 153

True

Front 154

There are three muscle actions: concentric muscle actions, eccentric muscle actions and isometric (static) muscle actions. The
concentric muscle actions, referred to as muscle contractions, happen when the muscle fibers are shortened.

Back 154

True

Front 155

Eccentric muscle actions generate force continuously
during regular body movements and this tension causes the muscles to lengthen.

Back 155

True

Front 156

Eccentric muscle actions generate force continuously
during regular body movements and this tension causes the muscles to lengthen.
An example of this would be the movement of the quadriceps when a
person walks down a steep hill.
Other examples would be when a person sits down on a bench or the action of the forearm flexor muscles
when throwing a ball.

Back 156

True

Front 157

Day-to-day tasks such as walking or jogging cause spur-of-the-moment actions that are both eccentric and concentric.

Back 157

True

Front 158

Isometric (static) muscle actions are a form of muscular activity that causes tension in the muscle; however, this action
does not shorten or lengthen the muscle.

Back 158

True

Front 159

When a person begins body training, the blood supply to active muscles improves and
the capillaries begin to respond at a fast pace.

Back 159

True

Front 160

Experts have determined that an increased amount of alkali is placed in the fibers to
defuse the acid that develops by physical force.

Back 160

True

Front 161

An increased amount of glycogen is apparently placed in muscles to store energy, thereby
allowing the nervous system which controls the muscles to work more efficiently. This is why the recovery process seems to accelerate during training.

Back 161

True

Front 162

During training, the mechanical strength of both the muscle fiber and the membrane (sarcolemma) is enlarged
so that they have the ability to stand the aggressive action of exercise without damage.

Back 162

True

Front 163

Muscle damage is often the result of
aggressive training, which can cause a breakdown of muscle fibers. In fact, aggressive training does not cause a muscle to grow or the nervous system to adapt.

A good example of this would be when a person overstretches a muscle. If the muscle becomes damaged it will
cause soreness and pain.

Back 163

True

Front 164

Damaging a muscle during exercise doesn’t lead to nervous system adaptations.
The damage lessens the blood supply to the scarred area because of buildup of trauma; therefore, the fibers become more prone to repeated injury.

Back 164

True

Front 165

There are three types of muscle pain that people encounter after a workout.

Back 165

True

Front 166

Soreness, often accompanied by a burning sensation, can
be experienced after high-impact resistance training, cardiorespiratory conditioning or even after cooling off following a high-impact
exercise session.

Back 166

True

Front 167

Soreness is due to an accumulation of lactic acid during anaerobic effort.

Back 167

True

Front 168

It is important to note that lactic acid
is not considered a waste product; it is a by-product of anaerobic effort.

Back 168

True

Front 169

The majority of lactic acid buildup normally
dissolves within 30 to 60 minutes.

Back 169

True

Front 170

According to physiologists, lactate buildup is not associated with post-exercise soreness
and pain that happens 24 to 48 hours after ending a normal training session.

Back 170

True

Front 171

When enough oxygen is present, lactate is metabolized
and can actually be used as energy.

Back 171

True

Front 172

Two types of muscle soreness can happen for a prolonged amount of time right after finishing a workout.
Muscle and joint soreness may develop a few hours after a workout, followed by a Delayed- Onset Muscle Soreness (DOMS) which can
last for a few days.

Back 172

True

Front 173

(DOMS) Delayed- Onset Muscle Soreness can happen when a person begins exercising after stopping for a while—the body is simply adjusting to the exercise.

Back 173

True

Front 174

Skeletal muscles are consistently making extremely fine adjustments which hold the
human body in positions that are stationary.

Back 174

True

Front 175

The muscle tendons extend over body joints, contributing to the stability of joints.

Back 175

True

Front 176

The muscle tendons extend over body joints, contributing to the stability of joints. This is particularly obvious in the shoulder and knee joints,
where muscle tendons are a serious factor in the stabilization of the joints.

Back 176

True

Front 177

To maintain the temperature of the body, heat production is a
vital muscle by-product for metabolism.

Back 177

True

Front 178

Muscular contraction produces approximately 85% of the body’s heat.

Back 178

True

Front 179

There are two different fiber types in the muscles of the body: “slow twitch,” or Type I, and “fast twitch,” or
Type II.

Back 179

True

Front 180

More power is generated as the fibers of muscles move more rapidly.

Back 180

True

Front 181

In regards to fitness training that requires endurance
and stamina, slow twitch muscle fibers are utilized.

Back 181

True

Front 182

Fast twitch muscle fibers are used for strength and intensity involved in fitness
training.

Back 182

True

Front 183

In simple terms, slow twitch fibers are considered low threshold because they are the first muscle fibers to be recruited for
physical activity, while fast twitch fibers are considered high threshold because they are only recruited under intense conditions.

Back 183

True

Front 184

Slow twitch muscles are found more in muscles like postural muscles.
These slow-twitch muscles must sustain contractions for long times without fatigue.

Back 184

True

Front 185

Slow twitch depend relatively more on fats for energy.

Back 185

True

Front 186

During a customized fitness training
program that consists of aerobic and anaerobic
exercises, various types of muscles are used.

Back 186

True

Front 187

Weightlifters and bodybuilders use fast twitch
muscle fibers, which provide brief bursts of
strength, whereas marathon runners, hikers,
bicyclists and walkers utilize slow twitch
muscle fibers, which do not fatigue quickly.

Back 187

True

Front 188

Fast twitch fibers do not require oxygen;
instead they utilize sugars to produce body
fuel for optimal force and quick action involved
in fitness training for strength.

Back 188

True

Front 189

Slow fibers
normally employ oxygen-utilizing (or aerobic
pathways) to fuel activities that require lots of
stamina and endurance.

Back 189

True

Front 190

Research has shown
that endurance athletes, like long-distance
runners, produce less of a protein made mostly
by fast twitch fibers due to a genetic mutation.

Back 190

True

Front 191

Sprinters and other athletes that rely on quick
bursts of energy, however, less frequently have
this mutation.

Back 191

True

Front 192

Within the duration of eccentric (fast twitch)
contraction, a muscle extends while under any
tension because an opposite force is greater
than force produced by muscle.

Back 192

True

Front 193

Instead of
working to pull any joint in a direction of
muscle contraction, muscles decelerate the
body joint at an end of any movement or else
control repositioning of any load.
This happens
involuntarily, such as attempting to move
much too heavy weight for muscles to lift, or
voluntarily, such as smoothing out movement
with muscles.

Back 193

True

Front 194

During the short term, strength
training involves contractions that are both
concentric (slow twitch) and eccentric, which
appears to enhance the strength of muscles
more than fitness training with concentric
contractions alone.

Back 194

True

Front 195

To safeguard body joints
from any damage, eccentric
contractions generally occur
as a brake-like force on the
opposition to a contraction
that’s concentric.

Back 195

True

Front 196

Virtually any movement of
routine action involves eccentric contractions
assisting in the maintenance of smooth body
motions.

Back 196

True

Front 197

Eccentric contractions can also slow
down rapid muscle movements like a throw
or a punch.

Back 197

True

Front 198

An aspect of training for
rapid movements, like pitching a baseball or
throwing a boxing jab, entails diminishing
braking on an eccentric level.
This allows
a much greater power to develop during
movement.

Back 198

True

Front 199

Eccentric contractions are still
being studied and researched for an ability
to hasten rehabilitation of injured or weak
tendons. For example, Achilles tendonitis has
been proven to derive therapeutic benefits
from high load eccentric contractions.

Back 199

True

Front 200

Protein filaments make up the muscle
fibers.

Back 200

True

Front 201

Warm-up exercises increase muscle
temperatures, which allow for greater
mechanical efficiency. This efficiency is
achieved by lowered viscous resistance
within muscles, which helps
to decrease the viscosity
of the muscle.

In turn, this
helps protein filaments that
make up muscle fibers to contract with less
resistance, thus increasing the movement of
the muscles.

Back 201

True

Front 202

Muscle fibers are specialized cells which
are controlled by the nervous system.

Back 202

True

Front 203

The
chief function of muscle fibers is muscle
contractibility. Where attached to internal
organs, blood vessels or bones, muscles
are liable for movement.

Back 203

True

Front 204

Almost all bodily
movements result from contractions of the
muscles. Of course there are exceptions, such
as cilia action, flagellum on cells of sperm,
and movements of amoeboid of several white
blood cells.

Back 204

True

Front 205

The cardiorespiratory system
is an umbrella term for the entire
respiratory and cardiovascular
systems.

Back 205

True

Front 206

Sprinters and other athletes that rely on quick
bursts of energy, however, less frequently have
this mutation.

Back 206

True

Front 207

Within the duration of eccentric (fast twitch)
contraction, a muscle extends while under any
tension because an opposite force is greater
than force produced by muscle.

Back 207

True

Front 208

Instead of
working to pull any joint in a direction of
muscle contraction, muscles decelerate the
body joint at an end of any movement or else
control repositioning of any load.
This happens
involuntarily, such as attempting to move
much too heavy weight for muscles to lift, or
voluntarily, such as smoothing out movement
with muscles.

Back 208

True

Front 209

During the short term, strength
training involves contractions that are both
concentric (slow twitch) and eccentric, which
appears to enhance the strength of muscles
more than fitness training with concentric
contractions alone.

Back 209

True

Front 210

To safeguard body joints
from any damage, eccentric
contractions generally occur
as a brake-like force on the
opposition to a contraction
that’s concentric.

Back 210

True

Front 211

Virtually any movement of
routine action involves eccentric contractions
assisting in the maintenance of smooth body
motions.

Back 211

True

Front 212

Eccentric contractions can also slow
down rapid muscle movements like a throw
or a punch.

Back 212

True

Front 213

An aspect of training for
rapid movements, like pitching a baseball or
throwing a boxing jab, entails diminishing
braking on an eccentric level.
This allows
a much greater power to develop during
movement.

Back 213

True

Front 214

Eccentric contractions are still
being studied and researched for an ability
to hasten rehabilitation of injured or weak
tendons.

Back 214

True

Front 215

Achilles tendonitis has
been proven to derive therapeutic benefits
from high load eccentric contractions.

Back 215

True

Front 216

Protein filaments make up the muscle
fibers.

Back 216

True

Front 217

Warm-up exercises increase muscle
temperatures, which allow for greater
mechanical efficiency.

Back 217

True

Front 218

Warm-up exercises increase muscle
temperatures, which allow for greater
mechanical efficiency.
This efficiency is
achieved by lowered viscous resistance
within muscles, which helps
to decrease the viscosity
of the muscle. In turn, this
helps protein filaments that
make up muscle fibers to contract with less
resistance, thus increasing the movement of
the muscles.

Back 218

True

Front 219

Muscle fibers are specialized cells which
are controlled by the nervous system.

Back 219

True

Front 220

The chief function of muscle fibers is muscle
contractibility. Where attached to internal
organs, blood vessels or bones, muscles
are liable for movement.

Back 220

True

Front 221

Almost all bodily
movements result from contractions of the
muscles. Of course there are exceptions, such
as cilia action, flagellum on cells of sperm,
and movements of amoeboid of several white
blood cells.

Back 221

True

Front 222

The cardiorespiratory system
is an umbrella term for the entire
respiratory and cardiovascular
systems.

Back 222

True

Front 223

The cardiorespiratory system
is an umbrella term for the entire
respiratory and cardiovascular
systems.
Acting together they
offer oxygen, protective agents
and nutrients to the tissues
of the kinetic chain, a term
referring to the muscular, articular and neural
systems.

Back 223

True

Front 224

The kinetic chain is also a mechanism
for removing waste by-products.

Back 224

True

Front 225

Basically the
cardiorespiratory system is the support system
for the kinetic chain to produce movement.

Back 225

True

Front 226

The cardiovascular system has three
components: the heart, the blood vessels
carrying blood between the heart and tissues,
and the blood itself.

Back 226

True

Front 227

The cardiovascular system plays an
important role in maintaining
homeostasis in the body.

Back 227

True

Front 228

The cardiovascular system also helps with continuation of
normal function during exercise and rest.

Back 228

True

Front 229

The cardiovascular system is accountable for the
following seven functions in the body:


• Transportation of oxygenated blood
from the lungs to different parts of the
body and deoxygenated blood back to
the lungs.


• Distribution of nutrients (e.g., free
fatty acids, glucose and amino acids) to
cells.


• Removal of end products and metabolic
waste products (carbon dioxide, lactate
and urea) from the periphery for reuse
or elimination.


• Regulation of pH to control alkalosis
and acidosis.


• Transportation of enzymes and
hormones to control physiological
function.


• Maintenance of fluid volume which
helps in preventing dehydration.


• Maintenance of body temperature by
absorbing and redistributing heat.

Back 229

True

Front 230

The respiratory system
is often referred to as the
pulmonary system and is
made up of soft tissues
and skeletal structures.

Back 230

True

Front 231

The major role of the
respiratory system is to make sure all cells
function properly.

Back 231

True

Front 232

The respiratory system works closely
with the cardiovascular system to accomplish
the task of making sure all cells
function properly.

Back 232

True

Front 233

The respiratory system also provides a means of gathering
oxygen from the environment and conveying
it to the blood stream.

Back 233

True

Front 234

In order to accomplish
the movement of air in, out and through the
body, the functionality of the respiratory and
respiratory passageways must be integrated.

Back 234

True

Front 235

The primary respiratory muscles are the
external intercostals and diaphragm, which
help normal breathing, while the secondary
respiratory muscles (pectorals minor and
scalenes) aid in heavy, deep or forced breathing.

Back 235

True

Front 236

All the structures that air travels through before
entering the two respiratory passageways
are called conduction passageways.

Back 236

True

Front 237

The respiratory passageways collect the air coming
from conduction passageways.

Back 237

True

Front 238

Respiratory
passageways allow oxygen and carbon dioxide
to go in and out of the blood.

Back 238

True

Front 239

The heart is a muscular pump. It rhythmically
contracts to push blood throughout the body.

Back 239

True

Front 240

The heart
is located in the center of
the chest and is flanked
by the lungs.

Back 240

True

Front 241

The heart
weighs about 300 grams,
with an average size
of an adult fist.

Back 241

True

Front 242

Clients
should be advised for
medical checkup for
diagnosing heart disease before selecting any
kind of exercise or training program.

Back 242

True

Front 243

The heart is composed of four hollow
chambers.

Back 243

True

Front 244

Valves separate each of the four chambers of the heart from
one another and from the arteries and major
veins, which prevents backflow or spillage of
blood back into the chambers.

Back 244

True

Front 245

The four chambers
of the heart are divided into two interdependent but
separate pumps on both sides. The interatrial
spectum separates these two pumps.

Back 245

True

Front 246

Each
side of the heart has two chambers: an atrium
and a ventricle.

Back 246

True

Front 247

The right ventricle receives
deoxygenated blood coming from the right
atrium then pumps the deoxygenated blood
to the lungs.

Back 247

True

Front 248

The reoxygenated blood coming
from the lungs is received by the left atrium
and then goes to the left ventricle.

Back 248

True

Front 249

When the
left ventricle contracts, it pushes the blood
from the heart and distributes it to the body’s
tissues.

Back 249

True

Front 250

The amount
of blood pumped out
with each contraction
of the ventricle is
known as the stroke
volume.

Back 250

True

Front 251

An adequate oxygen
supply is critical for
myocardium because,
compared to skeletal muscle, heart tissue
has a very limited ability to generate energy
anaerobically.

Back 251

True

Front 252

Blood transports the necessary oxygen
to tissues and gathers waste products from
all tissues.

Back 252

True

Front 253

Blood transports hormones and
delivers nutrients from the gastrointestinal
tract to specific tissues.

Back 253

True

Front 254

Blood provides a
means to regulate the temperature of the body
through its conduction of heat, primarily due
to its water content and its flow path.

Back 254

True

Front 255

Blood
travels close to the skin which helps to give
off heat or cool the skin, depending on the
environment.

Back 255

True

Front 256

The regulation of the body’s
water content and acid
balance is based on pH values
and is dependent on the blood.

Back 256

True

Front 257

The clotting mechanism of
blood provides protection
from excessive blood loss
by sealing off damaged
tissue.

Back 257

True

Front 258

Blood also generates
specialized immune cells to fight against
foreign toxins within the body, leading to a
decrease in illnesses. Ironically, by the same
mechanism, blood can promote the spread of
foreign organisms that invade the body.

Back 258

True

Front 259

The ventricles of the heart pump and
disperse the blood throughout the body. Simultaneously the blood is also re-entering
the heart.

Back 259

True

Front 260

For proper circulation of blood
throughout the body and back to the heart
there must be a network through which blood
can travel.
This network is composed of blood
vessels.

Back 260

True

Front 261

Arteries are the vessels that carry
blood from the heart to the entire body.

Back 261

True

Front 262

Arteries
are typically large and elastic and are further
divided into medium-sized muscular arteries,
which again branch into small arteries called
arterioles. These arterioles are again divided
into capillaries, which help the exchange of
nutrients, oxygen, waste
products and hormones.

Back 262

True

Front 263

Veins are the blood vessels
that carry blood back to the
heart.

Back 263

True

Front 264

The waste products
collected in capillaries are
transported for cleaning
purposes by the veins.

Back 264

True

Front 265

The two lungs, located in the chest cavity, are
essential respiratory organs. Though humans
have two lungs, they are non-identical and
differ in size.

Back 265

True

Front 266

The left lung is typically smaller
than the right lung.

Back 266

True

Front 267

Lungs bring oxygen into
the body and remove carbon dioxide from
the body.

Back 267

True

Front 268

Deoxygenated blood coming from
the right ventricle of the heart is saturated by
the lungs with incoming oxygen.

Back 268

True

Front 269

Breathing, or
ventilation, is the actual process of moving air
in and out of the body.

Back 269

True

Front 270

Breathing is divided into two phases:
inspiration and expiration.

Back 270

True

Front 271

Inspiratory
ventilation is active while expiratory
ventilation can be both active and passive.

Back 271

True

Front 272

When you inhale the diaphragm contracts
and flattens out.
Also the rib muscles lift the
ribs up and outward.
Thus the lungs get more
space to grow larger and fill
up with air.
The process is
reversed during expiration.

Back 272

True

Front 273

The diaphragm relaxes, moves up and pushes
the air out of the lungs.
The rib muscles also
relax and they move in.
Now the lungs have
smaller space, causing the air to push out.

Back 273

True

Front 274

Patients having problems with their lungs
find difficulty with exercise.

Back 274

True

Front 275

Training helps to
strengthen the lungs and muscles, improve
endurance and reduce breathlessness.

Back 275

True

Front 276

Energy is the capacity to do work.

Back 276

True

Front 277

Chemical
energy obtained from food is converted to
mechanical energy that then fuels physical
activity, often in the form of muscle contractions.

Back 277

True

Front 278

When energy is used, it is referred to as AN
energy utilizing reaction.
In other words,
energy is collected from an energy utilizing
source (the breakdown of food) by some
storage unit and then transferred to a site that
can use this energy.

Back 278

True

Front 279

Energy is generated from fat, carbon dioxide
and protein gathered from consumed food, and
it can be produced aerobically (with oxygen)
and anaerobically (without oxygen).
The
intensity of activity determines which energy
system will predominate.

Back 279

True

Front 280

The aerobic energy system
contributes toward certain
goals, while the anaerobic system can be
trained for other goals.

Back 280

True

Front 281

There are three energy
systems for the body which are:
• Immediate Energy (ATP-CP system)
• Short term Energy (Lactic acid or
Glycolytic system)
• Long term energy (Aerobic or Oxidative
system)
As each name suggests, each energy system
relates to different activity times.

Back 281

True

Front 282

The ATP-CP
system is used for activity up to 10 seconds
while glycolysis fuels activity up to about one
minute.

Back 282

True

Front 283

Oxidative energy production is the
major source of energy for greater than two
minutes worth of activity.

Back 283

True

Front 284

The ATP-CP system is inefficient in producing
large amounts of ATP so training these
systems is neither easy nor enjoyable for most
clients.

Back 284

True

Front 285

The glycolytic system can generate
a greater amount of energy than the ATP-CP
system but it is very
limited.

Back 285

True

Front 286

The glycolytic system can generate
a greater amount of energy than the ATP-CP
system but it is very
limited.
Many training
programs give more
importance to this
system compared to
the ATP-CP system
because a typical
repetition range of 8
to 12 repetitions falls within this time frame.

Back 286

True

Front 287

For long-term energy an oxidative system
is needed.

Back 287

True

Front 288

For long-term energy an oxidative system
is needed.
It depends mainly on fats and
carbohydrates for generating ATP. Energy is
produced more slowly in this system compared
to other systems, because it requires a larger
amount of oxygen to meet the muscular needs
of exercise.

Back 288

True

Front 289

Even though the oxidative system is the slowest
system, it produces the greatest amount
of ATP.

Back 289

True

Front 290

In the oxidative system, 1 glucose molecule
generates 36 ATP molecules and in certain
circumstances can possibly generate up to 38
ATP molecules.

Back 290

True

Front 291

ATP
Adenosine triphosphate (ATP) is the storage
and transfer unit of energy within the cells of
the body. Because of this, ATP is called “the
energy currency” of the cell.

Back 291

True

Front 292

At any one time
the amount of ATP
stored in the body
is very small so
the body needs to
resynthesize ATP
continuously.

Back 292

True

Front 293

ATP is structurally
composed of a
nitrogen based
compound, adenine, a five-carbon sugar
called ribose and three phosphates.

Back 293

True

Front 294

ATP has
the ability to store great amounts of energy
in the chemical bonds of the phosphates. Essentially this is the energy needed for the
muscle contractions which create physical
activity.

Back 294

True

Front 295

The natural supply of ATP in each
cell is inadequate; therefore, cells must have a
means of generating more.

Back 295

True

Front 296

Glycolysis typically takes place in the initial
stage of respiration in the presence of oxygen
but can also occur without oxygen present.

Back 296

True

Front 297

The breakdown of carbohydrates (glucose)
rapidly produces ATP. This metabolic pathway
occurs in almost every cell.

Back 297

True

Front 298

Through anaerobic
glycolysis one glucose molecule will produce
two ATP molecules while aerobic respiration
can produce many more high-energy ATP
molecules.

Back 298

True

Front 299

The anaerobic glycolytic system
is called the short- term energy system and
is used for high intensity efforts in a short
period of time.
For example, anaerobic
glycolysis is needed for passing a participant
in a 5 kilometer race with a 60 second burst
of speed.
Pyruvate is one of the by-products of this
process.

Back 299

True

Front 300

Two molecules of pyruvic acid are
usually oxidized from a single molecule of
glucose.

Back 300

True

Front 301

A build up of lactic acid will occur
if pyruvate cannot be rapidly utilized by the
muscle cell.

Back 301

True

Front 302

A large accumulation of lactic
acid triggers a drop in the pH of muscle cells,
making them acidic and possibly interfering
with muscle contractions.

It may cause a
burning sensation in the exercising muscles
and should lead to stopping the activity or
decreasing the intensity of the activity.

Back 302

True

Front 303

All systems in the human body are related.
The harmonious functioning of all these:

Back 303

True

Front 304

All systems in the human body are related.

Back 304

True

Front 305

All systems in the human body are related.
The harmonious functioning of all these
systems is necessary for good health.

Back 305

True

Front 306

Fermentation permits more glycolysis
by removing the product of glycolysis,
pyruvic acid. Eventually lactic acid
builds up and contributes to muscle
fatigue.

Back 306

True

Front 307

The exercises or training programs selected must
not destroy the original harmony present in
the human body. For example,
alterations in breathing
patterns may have a direct
impact on the components
of the kinetic chain and may
lead to dysfunction.

Back 307

True

Front 308

If
breathing patterns become
shallower, the body uses secondary respiratory
muscles more than the diaphragm. It may
negatively impact posture. This may also cause
excessive muscular tension which results in
light-headedness, headaches and dizziness.

Back 308

True

Front 309

Short shallow breaths can lead to altered
carbon dioxide and oxygen blood content.
It may cause feelings of anxiety.

Back 309

True

Front 310

Inadequate
oxygen which causes retention of metabolic
waste within muscles can create stiff joints
and muscles.

Back 310

True

Front 311

When a client’s goal is health and fitness, the
personal trainer has to be aware of different
kinds of exercise.

Back 311

True

Front 312

A personal trainer should
understand the roles of the cardiovascular and
respiratory systems in exercise selection and
programming.

Back 312

True

Front 313

The cardiovascular system is
very influential in the body’s ability to consume
oxygen.

Back 313

True

Front 314

The personal trainer should also be
aware of the science associated with energy
production to effectively use
it for the training of clients.

Back 314

True

Front 315

To achieve specific results,
the clients should have the
ability to train and influence
all three energy systems.

Back 315

True

Front 316

Which of the following is not a component
of the cardiovascular system?
a) The heart
b) Blood
c) Blood vessels
d) Lungs

Back 316

d) Lungs

Front 317

What are the three functions of the nervous
system?

Back 317

1) To gather information about our inner
and external surroundings (sensory
function), 2) to process and interpret the
information (integrative function) and 3) to
respond to these stimuli (motor function).

Front 318

The sensory neurons transmit nerve
impulses to which structures?
a) Other neurons
b) The brain
c) The spinal cord
d) The brain and the spinal cord

Back 318

d) The brain and the spinal cord

Front 319

One of the main purposes of exercise is to
exert the cardiovascular and respiratory
systems. True or False?

Back 319

True

Front 320

5. What are the three systems that are
collectively referred to as the kinetic
chain?

Back 320

The muscular, articular and neural systems.

Front 321

Is the oxidative system for producing
aerobic energy or anaerobic energy?

Back 321

aerobic energy

Front 322

Which energy system is needed for running
up a 100-yard hill as fast as possible?
a) Oxidative system
b) ATP-CP system
c) Anaerobic Glycolysis/lactic acid system

Back 322

b) ATP-CP system

Front 323

8. What is the function of the ATP-CP
system?
a) To provide energy all the time
b) To provide energy for low intensity
long workouts
c) To provide energy for high intensity
short workouts
d) All of the above

Back 323

c) To provide energy for high intensity
short workouts

Front 324

9. Which of the following is NOT an organ or
tissue required to work intensely during a
workout?
a) Heart
b) Lungs
c) Muscle
d) None of the above

Back 324

d) None of the above

Front 325

10. A personal trainer can cause a client
injury with an inappropriate workout if
the trainer is not aware of how the body
works. True or False?

Back 325

True