Canfitpro Exam Summer 2013

Front 1

Define Physical Fitness

Back 1

Improved physiological state that leads to improved health and longevity

Front 2

What are the 4 Primary Components of Fitness?

Back 2

1. Cardiorespiratory Capacity (Aerobic capacity)
2. Muscular Capacity
3. Flexibility
4. Body Composition

Front 3

What happens during cardiorespiratory capacity?

Back 3

Body takes in O2 (respiration)
Delivers it to the cells (circulation)
Used at a cellular level to create energy (bioenergetics) for physical work (activity)

Front 4

What are 3 aerobic results of improved cardiorespiratory capacity?

Back 4

1. increases aerobic endurance (how long)
2. increased aerobic strength (how hard)
3. increased aerobic power (how fast)

Front 5

What are 4 benefits of improved cardiorespiratory capacity?

Back 5

1. decreased resting HR
2. decreased risk of cardiac disease
3. increased endurance
4. increased stroke volume (SV) and cardiac output (Q)

Front 6

What are 3 aerobic results of improved muscular capacity?

Back 6

1. increases muscular endurance (how long, # reps)
2. increased muscular strength (generate max force)
3. increased muscular power (explosive strength)

Front 7

What are 5 benefits of improved muscular capacity?

Back 7

1. increased strength
2. increased muscular endurance
3. increased basal metabolic rate
4. increased joint strength
5. increased posture

Front 8

Define Range of Motion (ROM).

Back 8

Amount of motion a joint can perform

Front 9

What are 4 benefits of improved flexibility?

Back 9

1. decreased risk of injury
2. increased ROM
3. increased body movement
4. increased posture

Front 10

Define body composition

Back 10

Proportion of fat free muscle mass to fat mass

Front 11

What are 4 benefits of improved body composition?

Back 11

1. decreased risk of cardiac output
2. decreased BMI
3. increased basal metabolic rate
4. increased bodily functions

Front 12

What are the 7 Secondary Components of Fitness?
(that help w/completing daily tasks)

Back 12

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

Front 13

What are the 4 components of Health and Wellness?

Back 13

1. Social
2. Mental
3. Emotional
4. Spiratual

Front 14

Define Wellness

Back 14

Search for enhanced quality of life
Provide growth through positive liestyle

Front 15

What is the triangle of _________, _________, and _________ balance?

Back 15

Mind, Body, Spirit Balance

Front 16

Summarize Health Canada's (Canada's Physical Guide to Healthy Active Living) guidelines.

Back 16

60min of physical activity/day
endurance training - 4-7 days/week
strength training 2-4 days/week
flexibility training - 4-7 days/week

Front 17

Summarize the American College of Sports Medicine (ACSM) activity guidelines.

Back 17

30min/day of moderate cardio activity most days of the week
1 set 8-12 reps for resistance training
daily flexibility training

Front 18

What are the 9 CanFitPro Training Principles?

Back 18

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

Front 19

Define FITT

Back 19

Frequency - how often component is performed
Intensity - difficulty level
Time - how long component should last
Type - choice of exercise

Front 20

Provide an example FITT warm-up for a beginner

Back 20

Frequency - before every workout
Intensity - light / low intensity, target HR below cardiac training zone
Time - 5-10min
Type - low intensity / familiar activity (ie treadmill, bike)

Front 21

Of the CanFitPro Training Principle, what does Individualization mean?

Back 21

Individualization accomodates the client's specific needs

Front 22

Of the CanFitPro Training Principle, what does Specificity mean?

Back 22

To improve a specific aspect you must train that aspect

Front 23

Of the CanFitPro Training Principle, what does Progressive Overload mean?

Back 23

To improve, client's must continually challenge their fitness otherwise they will plateau (cease to improve).
Gradual increase of stress placed upon the body during exercise.

Front 24

Provide an example of progressive overload for each of the following activities?
1. Weights
2. Cardio
3. Stretching

Back 24

1. Weights - you will need to place more demand on your muscles. Example 1 set of 8 bicep curls at 20lbs will need to be increased to continue to see results.
2. Cardio - Ie run further, faster to imrpove results
3. Stretching - push past stretch reflex to gain flexibility

Front 25

Of the CanFitPro Training Principle, what is Recovery?

Back 25

Recovery becomes even more important as clients push themselves further with their training
Mandatory with every program

Front 26

Of the CanFitPro Training Principle, what does Structural Tolerance mean?

Back 26

Strengthening of tendons, ligaments and joints
Aid in supporting greater stress/resistance w/body

Front 27

Of the CanFitPro Training Principle, what does All-Around Development mean?

Back 27

Well developed people are less likely to get injured
More likely to perform better

Front 28

Of the CanFitPro Training Principle, what does Reversibility mean?

Back 28

Once training ceases your body will return to pre-training state

Front 29

Of the CanFitPro Training Principle, what does Maintenance mean?

Back 29

Once desired fitness level is achieved, you can maintain that fitness level with less work (1/2 vol w/same intensity for up to 12 weeks)

Front 30

What are the benefits of physical activity for cardio?

Back 30

fat burning
good for heart
circulation
overall well-being, preventative medicine
endurance/stamina
decrease in hundreds of heart diseases

Front 31

What are the benefits of physical activity for strength training?

Back 31

core/overall strength
muscle tone
decrease in hundreds of heart diseases
fat burning
improved self confidence
fell better (endorphins)

Front 32

What are the benefits of physical activity for stretching?

Back 32

flexibility
reduce pain
increase in performance
increase ROM
feel better

Front 33

In order to show improvement, your program needs to focus on three key themes.

Back 33

Structure
intensity
consistency

Front 34

What is the best skill a trainer can learn?

Back 34

modify an exercise

Front 35

Define nutrition

Back 35

study of food and how the body uses it

Front 36

Define nutrients

Back 36

Chemical compounds of food, essential for energy, growth, cell repair and regulation of metabolic functions

Front 37

Name 3 key scope of practice areas that a personal trainer should establish with regards to nutrition

Back 37

1. develop a referral network
2. gain additional education
3. only offer general nutritional advice

Front 38

What are 6 essential nutrients?

Back 38

1. carbohydrates
2. fat
3. protein
4. vitamin
5. mineral
6. water

Front 39

Of the 6 Essential Nutrients in your body, please explain what carbohydrates do.

Back 39

energy source - muscles, brain, nervous tissue, red blood cells
assist digestion by providing dietary fibre from C + H + O2
breaks down into glucose - used to produce ATP
with higher intensity exercises, there is a greater need for carbs

Front 40

Provide an example of a simple and complex carb.

Back 40

1. Simply - sugar
2. Complex - bread

Front 41

Average Canadian drinks _______ L pop/year

Back 41

100L pop/year

Front 42

What is the required daily fibre intake for M and F?

Back 42

1. M 38g
2. F 25g

*or 14g/1000calories

Front 43

1g of carbs = _______ calories

Back 43

1g of carbs = 4 calories

ex 4 crackers (18g carbs)
4 calories x 18g = 72 calories from carbs

Front 44

What % of total calories should come from carbs?

Back 44

45% - 65% of total calories should come from carbs

Front 45

What are 3 factors that decrease your reliance on carbs during exercise?

Back 45

1. endurance training
2. good conditioning
3. temperature adaption

Front 46

If carb intake is insufficient, your body will use __________ for fuel.

Back 46

protein

Front 47

Of the 6 Essential Nutrients in your body, please explain what fats do.

Back 47

high concentration of calories
provides essential fatty acids needed for cell membrane production of hormones, healthy skin, feeling full from meals, taste enhancement, transportation of fat soluble vitamins (A, D, E, K)
low intensity exercise uses a high proportion of fat (lipids) to satisfy energy needs

Front 48

What are 3 types of fats?

Back 48

1. triglycerides - 95% of fat we eat
2. phospholipids
3. sterols

Front 49

1g of fats = _______ calories

Back 49

1g of fats = 9 calories

ex: 4 crackers (3g fat)
3g x 9calories = 27 calories from fat

Front 50

What are two types of essential fatty acids?
Why are they essential?

Back 50

Omega 3
Omega 6
Essential b/c body cannot produce them. Helps with decrease risk of heart disease

Front 51

What % of total calories should come from fats?

Back 51

20% - 35% of total calories should come from fats

Front 52

Of the 6 Essential Nutrients in your body, please explain what protein does.

Back 52

major role - build and repair body tissue
large complex molecule found in cells of all living things
useful to transport fluids, creating hormones and enzymes, helps with immune response
made up of chemical structure - amino acids

complete protein (animal based) - all 9 essential amino acids
incomplete protein (plant based) - doesn't contain all 9 essential amino acids

Front 53

1g of protein = _______ calories

Back 53

1g of protein = 4 calories

ex: 4 crackers (2g protein)
2g x 4 calories = 8 calories from protein

Front 54

What % of total calories should come from fats?

Back 54

10% - 35% of total calories should come from protein

Front 55

If protein is used as fuel, then not enough _________ are being consumed.

Back 55

carbohydrates

Front 56

Of the 6 Essential Nutrients in your body, please explain what vitamins do.

Back 56

organic compound necessary for good health
must be supplied through diet
does not supply energy
necessary for metabolism of carbs

Front 57

Of the 6 Essential Nutrients in your body, please explain what minerals do.

Back 57

simple, but important nutrient
20-30 important minerals
accessible with balanced diet

Front 58

Of the 6 Essential Nutrients in your body, please explain what the minerals sodium/potassium do.

Back 58

helps level body fluid

Front 59

Of the 6 Essential Nutrients in your body, please explain what the minerals calcium/phosphate do.

Back 59

essential for bone health

Front 60

Of the 6 Essential Nutrients in your body, please explain what the mineral iron does.

Back 60

build hemoglobin, transport O2

Front 61

Of the 6 Essential Nutrients in your body, please explain what the mineral iodine does.

Back 61

regulates metabolism

Front 62

Of the 6 Essential Nutrients in your body, please explain what water does.

Back 62

essential for survival
used during digestion and metabolism
assist with chemical reactions, carry O2 through blood, regulate body temperature, lubricate joints, remove waste and assist with respiration

Front 63

What % of your body is water?

Back 63

60%

Front 64

How much water should the avg M and F drink daily

Back 64

1. M - 3.7L water/ day (age 19-50)
1. F - 2.7L water/ day (age 19-50)

Front 65

Of the 6 Essential Nutrients in your body, how many and which are:
1. Macronutrients
2. Micronutrients

Back 65

1. 3 (Carbs, protein, fat)
2. 3 (vitamins, minerals, water)

Front 66

Define Ergogenic Aids

Back 66

substance / treatment designed to improve physiological or physical function

Front 67

Ergogenic = ?

Back 67

= increased rate of work out put

Front 68

What are 5 healthy eating guidelines?

Back 68

1. Teach Canada's Food Guide
2. Correct portion size
3. Healthy food choices
4. Read ingredients (food labels)
5. Consume calories throughout the day

Front 69

Define bioenergetics

Back 69

Study of how energy flows in the body

Front 70

What is energy?

Back 70

Ability to do physical work
A chemical bond is broken
Conversion of chemical energy (food) > mechanical energy (muscle contraction)

Front 71

What is homeostasis?

Back 71

body's desire to stay in balance
steady state
demand for energy is met

Front 72

What is metabolism?

Back 72

sum of all chemical reactions in body (different energy systems combines) that either use or create energy
sum of catabolic and metabolic process

Front 73

Define catabolic and anabolic processes.

Back 73

1. catabolic process - large molecules are broken into small ones (ie: food digestion)

2. anabolic process - cells build large molecules from small ones

Front 74

What is ATP?

Back 74

ATP - Andosine Triphosphate

- energy used or created from metabolic process
- chemical compound mane from andosine and 3 phosphate molecules (A - P ~ P ~ P)
- energy currency of body
- any activity requires ATP

Front 75

3 different systems produce ATP, name them.

Back 75

Anaerobic (without O2)
1. ATP-CP (creatine phosphate) system
2. Lactic Acid or Glycolytic energy system

Aerobic (with O2)
3. Oxidative state

Front 76

Name 2 types of anaerobic metabolism

Back 76

1. ATP - CP
2. Glycolytic system (or Lactic Acid)

Front 77

Name 2 types of aerobic metabolism

Back 77

1. Aerobic glycoltic
2. Fatty Acid Oxidation

Front 78

Which of Anaerobic and Aerobic metabolisms are produced with and without O2?

Back 78

1. Anaerobic (high intensity) - without O2
2. Aerobic (low intensity) - with O2

Front 79

Define Anaerobic metabolism

Back 79

- limited, inefficient
- chemical reaction so intense, body cannot get O2 to the muscles in time to produce ATP
- without O2

Front 80

Define Aerobic metabolism

Back 80

- very efficient
- fats / carbs used to create ATP
- burns carbs @ med/high intensity
- burns fats @ low intensity
- with O2

Front 81

How much ATP does ATP-CP produce?

Back 81

1 ATP

Front 82

How long does the ATP - CP system provide energy for?

Back 82

Up to 10 sec at max intensity

Front 83

Describe the ATP - CP phosphogen system

Back 83

- stored ATP broken down without O2
- 1 ATP produced (very rapid production)
- fuel for 1 - 10 sec.
- very limited capacity

Front 84

If you push people too hard, your body will shut down and produce __________.

Back 84

lactic acid

Front 85

What is the by-product of Anaerobic Glycolysis?

Back 85

Lactic Acid

Front 86

Describe the (Anaerobic) Glycoltic system (lactic acid)

Back 86

- Glucose / glycogen broken down without O2
- 2-3 ATP produced and LA (rapid production)
- fuel for 10 sec - 2/3min (max intensity)
- limited capacity

Front 87

Describe the Aerobic Glcolysis system

Back 87

- glucose / glycogen broken down with O2
- 38 ATP produced (slow production)
- 2min> (@ moderate intensity)
- unlimited capacity

Front 88

Describe Fatty Acid Oxidation

Back 88

- fatty acid in blood is broken down with O2
- 100 ATP produced (slow producing)
- 2min> (@ low intensity)
- unlimited capacity

Front 89

What are the 5 interactions of the energy system

Back 89

1. Rest
2. Beginning of Exercise
3. Steady State
4. Strenuous
5. Recovery

Front 90

When the body needs O2 to continue....

Back 90

lactic threshold

Front 91

Describe lactic threshold

Back 91

- changeover from aerobic to anaerobic
- lactic acid is a byproduct
- fitter clients have higher tolerance

Front 92

Define EPOC

Back 92

Exercise Post O2 Consumption
- measurably increased rate of O2 intake following strenuous exercise intended to erase the body's oxygen deficit

Front 93

What is oxygen deficit?

Back 93

Volume O2 is missing in first few minutes of exercise

Front 94

What is oxygen debt?

Back 94

When exercise stops, elevated O2 delivers CP and ATP and removes lactic acid - brings body back into balance

Front 95

What % contribution does basketball require from each of the following energy systems?
1. ATP - CP
2. Glycolytic System
3. Oxidative System

Back 95

Basketball energy requirements
1. ATP - CP - high
2. Glycolytic System - mod/high
3. Oxidative System - N/A

Front 96

What % contribution does ice hockey require from each of the following energy systems?
1. ATP - CP
2. Glycolytic System
3. Oxidative System

Back 96

Hockey energy requirements
1. ATP - CP - high
2. Glycolytic System - moderate
3. Oxidative System - moderate

Front 97

What % contribution does a marathoner require from each of the following energy systems?
1. ATP - CP
2. Glycolytic System
3. Oxidative System

Back 97

Marathoner energy requirements
1. ATP - CP - N/A
2. Glycolytic System - moderate
3. Oxidative System - moderate

Front 98

Define work-to-rest ratio

Back 98

How much rest a client needs in relation to the amount of work completed.

Front 99

What are the different types of 'relief' required for each of the following energy systems
1. ATP - CP
2. Glycolytic
3. Oxidative

Back 99

Relief required is:
1. ATP - CP - rest relief
2. Glycolytic - work relief (removed lactic acid)
3. Oxidative - rest relief

Front 100

What does the respiration system do?

Back 100

adds O2 and removes CO2 from blood

Front 101

What does the circulatory system do?

Back 101

transports substances/nutrients to/from body tissues

Front 102

What does the cardiorespiratory system do?

Back 102

- essential to body motion
- work together to deliver O2 + nutrients and removes waste

Front 103

What does the cardiovascular system do?

Back 103

- consists of the heart, arteries and veins
- circulation of blood through body
- transportation of macronutrients (O2, CO2, waste, hormones)
- maintain core body temp

Front 104

__________ take blood away from the heart, where __________ bring blood back

Back 104

arteries
veins

*Arteries > away

Front 105

What is the pulmonary circuit?

Back 105

How blood moves to/from the lungs

Front 106

What is the central pump of your body

Back 106

heart

Front 107

Describe the various components and functions of the heart

Back 107

- 4 valves
- 4 chambers > function as 2 pumps (L and R)
*blood always travels from atrium to ventricle

Alphabetical cues
A before V
A above V
blood flows L > R

R atrium and R ventricle = R pump
- collects blood from tissues moves through pulmonary walls to lungs

L atrium and L ventricle = L pump
- receives blood from lungs
- send clean blood out to body, repeat cycle

Artia
- receives blood returning to heart (veins) > passes blood into ventricles

Ventricles
- muscular pump - moves blood away from heart via arteries

Circulation
- blood travels to lungs from R side of heart or to body from L side (arteries = clean)
- blood returns from lungs through L atrium or R atrium from body (veins = dirty)
- oxygenated blood leaves heart (L ventricle) >travels through aorta > through arteries (microscopic vessels) > through capillaries (even smaller)

Front 108

What are capillaries

Back 108

- smallest blood vessel
- O2 (nutrients) is dropped off > CO2 (waste) is picked up

Front 109

At rest, an adult pumps how many litres of blood per minute?

How much blood is pumped at max exercise?

Back 109

5L of blood is pumped at rest

6-7x's at max exercise

Front 110

What is blood pressure?

Back 110

blood being pumped out of ventricles, exerting force against artery walls.

Front 111

What is the average BP reading?

Back 111

120/80

Front 112

What is a healthy (high/low)BP range?

Back 112

1. 20 higher
2. 10 lower

Front 113

What is systolic pressure?

Back 113

- top # of BP reading
- pressure exerted on walls of artery as heart contracts
- amount of force just pushed out
- peak pressure in system
*when working out, only systolic goes up

Front 114

What is diastolic pressure?

Back 114

- bottom # of BP reading
- resting BP stays the same
- pressure exerted on walls of arteries as heart relaxes and fills again - lowest pressure of artery
*even as clients become fitter, resting BP stays the same

Front 115

How many beats per minute does the average heart beat?

Back 115

72 bpm

Front 116

Where are 3 locations on your body that you can take your pulse?

Back 116

1. carotid artery
2. brachial artery
3. radial artery

Front 117

Define Max HR

Back 117

Max HR = 220 - age

Front 118

Define Stroke Volume

Back 118

- amount of blood L ventricle ejects in 1 beat
- SV increases as you exercise
- HR increases > cardiac output increases
- fitter client > increased SV
- at rest - typical male = 70mm

Front 119

Define cardiac output

Back 119

- amount of blood heart ejects in 1min
- as demand for O2 and nutrients increases during exercise, cardiac output (Q) increases both SV and HR
- Q = SV + HR

Front 120

What body parts are included in the respiratory (pulmonary) system?

Back 120

mouth, nose, nasal cavity, pharynx, larynx, trachea, bronchial tree, lungs

*Cue - turn diagram upside down
Trachea - tree trunk
bronchus (big branches of the tree)
bronchiole (smaller branches)
alveoli (sticky sacs filled with fluid)
capillaries (blood vessels > O2 and CO2 exchange)
*hemoglobin (taxicab for O2 to create the CO2 exchg)

Front 121

What is the average adult lung volume?

Back 121

4-6L of mixed air

1. nitrogen 89%
2. O2 21%
3. CO2 0.4%

Front 122

What 2 things does the cardiovascular system do to the body during exercise?

Back 122

1. vasoconstriction
- narrowing of arteries
- blood flows away from abdomen

2. vasodilatation
- widening of arteries
- blood increases to working muscle

Front 123

How much air does the respiratory system take in:
1. At rest
2. During the first few minutes of exercise
3. After 2min of steady state exercise

Back 123

1. 10L/min
2. 45L/min
3. 60L/min

Front 124

What is VO2Max?

Back 124

The maximum amount of O2 the body can extract and use as energy during exercise.

VO2Max = O2 delivery x O2 extraction

Front 125

List 4 benefits of cardio training

Back 125

1. decrease risk of heart disease
2. decrease resting HR
3. normalized resting BP
4. improvement with daily tasks

Front 126

What are 3 central training benefits of cardio exercise?

Back 126

1. increase SV = increased Q, delivery of O2 and nutrients
2. increased blood delivery = more blood pumped per beat
3. increased red blood cells = more hemoglobin and O2 capacity

Front 127

What are 3 peripheral training benefits of cardio?

Back 127

1. increase capillary density = better disty of O2 to working muscles (better waste management)
2. size / # of mitochondria = increased production of ATP
3. increased aerobis enzymes = enhanced ability to use O2

Front 128

What are mitochondria?

Back 128

- part inside the cell that creates energy (power plant)

Front 129

What frequency should you train cardio per week?

Back 129

4-7 x's

Front 130

What are 3 methods to plan for exercise intensity

Back 130

1. O2 uptake - talk test
2. HR monitoring - most common way
3. RPE

Front 131

What are two ways to use HR to prescribe intensity

Back 131

1. HR Max
2. HRR

Front 132

What is the Percent HR Max training zone range for?
1. Beginner
2. Intermed
3. Advanced

Back 132

Percent HR Max = 55% - 90%
1. Beginner - 55% - 64%
2. Intermed - 65% - 74%
3. Advanced - 75% - 90%

HR (BPM) - 110 - 144bpm

Front 133

40 yr old female with a resting HR of 75
What is the lower target HR?
What is the upper target HR?

Back 133

Lower target HR
= (220-age(40)) x .55
= 180 x .55
= 99bpm

Upper target HR
= (220-age(40)) x .90
= 180 x .90
= 162bpm

Front 134

Define HRR (heart rate reserve)

Back 134

(HR Max - resting HR)

Front 135

Using the Karvonen formula, find the target HR for a 40 yr old female with a rsting HR of 75bpm
1. Lower target HR
2. Higher target HR

Back 135

Target HR should fall within 50% - 85% when using the Karvonen formula.

Target HR Zone Calculation = HRR Method

Target HR = [{HR Max - resting HR} x %] + resting HR

1. Lower target HR
= [{220-age(40) - 75} x .5] + 75
= [{180 - 75} x .5] + 75
= {105 x .5} + 75
= 52.5 + 75
= 128bpm

1. Upper target HR
= [{220-age(40) - 75} x .85] + 75
= [{180 - 75} x .85] + 75
= {105 x .85} + 75
= 89.2 + 75
= 157bpm

Front 136

Describe the Borg scale of RPE (rate of perceived exertion) from 6-20

Back 136

6 no exertion at all
7/8 extremely light
9 very light
10
11 light
12
13 somewhat light
14
15 hard (heavy)
16
17 very hard
18
19 extremely hard
20 maximal exertion

Front 137

Provide an example of a cardio FITT program for a beginner client, including program focus.

Back 137

Program focus: improved health profile, increased energy, daily activities made easier, weight reduction

Frequency: 1-3 x's / week
Intensity: 55% - 64% HRMax, RPE 9-12
Time: 15-30min
Type: Walking, bike, swimming, basic classes

Front 138

Provide an example of a cardio FITT program for a intermediate client, including program focus.

Back 138

Program focus: weight reduction, program variety

Frequency: 3-5 x's / week
Intensity: 65% - 74% HRMax, RPE 12-15
Time: 20-45min
Type: Stair climber, treadmill, fitness classes, crossfit

Front 139

Provide an example of a cardio FITT program for an advanced client, including program focus.

Back 139

Program focus: increased VO2Max, weight maintenance, sport training, competition

Frequency: 4-6 x's / week
Intensity: 75% - 90% HRMax, RPE 13-16
Time: 40-60min
Type: Complex movements, sports, cross-training, intervals

Front 140

How many bones are in the human body?

Back 140

206

Front 141

What are the two main parts of the human skeleton, which bones and how many bones are in each?

Back 141

1. axial skeleton
- skull, spine, ribs, stermum
- 80 bones

2. appendicular skeleton
- two limbs (shoulder and pelvis) and attached limbs
- 126 bones (64 up, 62 dn)

Cue
*axial = smaller work = less bones
*appendicular = bigger word = more bones

Front 142

What are 4 functions of the skeleton?

Back 142

1. protect vital organs and soft tissue
2. produce red blood cells
3. reservoir for minerals (calcium phosphate)
4. provides attachments to muscles for movement

Front 143

Bones are classified by 4 shapes, what are they?
provide examples of each

Back 143

1. long - femur (serves as lever for mvmt)
2. short - tarsal/carpal (ankle, wrist) gives strength to joints, limited mobility
3. flat - ribs, scapulae (broad site for muscle attachment, protects internal organs)
4. irregular - pubis, vertebrae (protects internal organs, supports the body)

Front 144

What is anatomical position?

Back 144

standing, arms at side, palms facing forward

Front 145

Define anterior and posterior

Back 145

front of body
back of body

Front 146

Define medial and lateral

Back 146

body parts closest to middle (midline of body)
body parts furthest away

Front 147

Define superior and inferior

Back 147

Body parts above the other
body parts below the other

Front 148

Define supine and prone

Back 148

Body lies face up (*bowl of soup)
Body lies face down (*prone on your bone(r))

Front 149

Define dorsal and planter

Back 149

Top of foot
Bottom of foot

Front 150

Define proximal and distal

Back 150

End of bone/muscle closest to body
End of bone/muscle furthest away from body

Front 151

Define extension and flexion and hyperextension

Back 151

straightening out a joint angle (ie: bicep release)
bending a joint angle (ie: bicep curl)
movement beyond normal ROM

Front 152

Define abduction and adduction

Back 152

Abduction (protraction) - away
*alien Abduction

Adduction (retraction) - toward
*Adding to Adduction

Front 153

What is circumducution?

Back 153

Circular movement combining flexion, extension, abduction and adduction
ie: ball and socket joint

Front 154

Define medial (internal) and lateral (external) rotation

Back 154

rotating towards the midline of body
rotating away from midline of body

Front 155

Define supination and pronation

Back 155

External movement away from midline
Internal movement toward midline

Front 156

Define inversion and eversion

Back 156

medial / inner side of foot off ground
outside of foot turned off ground

Front 157

Define elevation and depression

Back 157

shrug shoulders upwards
lower shoulders beyond anatomical posittion

Front 158

What are 3 joint types

Back 158

1. fibrous
2. cartilaginous
3. synovial - *when is doubt pick this one

Front 159

What is a fibrous joint?

Back 159

- connect bone without allowing any movement
ie: skull, pelvis

Front 160

What is a cartilaginous joint?

Back 160

- bones attached by cartilage
- allows little movement
ie: spine, ribs

Front 161

What is a synovial joint?

Back 161

- allows much movement

Front 162

There are 6 types of synovial joints, what are the 3 major types?

Back 162

1. hinge - one direction
2. condyloid - two directions
3. ball and socket - largest ROM

Front 163

Ligaments connect _____ with _____.
Tendons connect _____ with _____.

Back 163

bone to bone
bone to muscle

Front 164

Define flexibility

Back 164

Measurable ROM around a joint

Front 165

What is the purpose of flexibility training?

Back 165

- may enhance performance in aerobic training, muscular conditioning and sports
- decreases injury
- become more in-tune with body
- active relaxation

Front 166

What are the benefits of flexibility training?

Back 166

- reduce stress / injury on exercising muscles
- release tension developed during workout
- assist with posture
- decrease risk of injury
- increase performance

Front 167

Define flexibility based on the FITT principles

Back 167

Frequency - after every workout, 4-7 days/week
Intensity - never painful, bring muscles to slight tension
Time - 5-10min
Type flexibility

Front 168

What are two main methods of flexibility training?

Back 168

1. static stretching
- takes joints through ROM to comfortable end point
- hold 20sec, repeat 2-3 x's
- goal > overcome stretch reflex

2. dynamic stretching
- increasing dynamic movement through full ROM
- start slow, gain speed
- best for movement based exercises

Front 169

What is the stretch reflex?

Back 169

automatic tightening of muscles

Front 170

What do muscles do?

Back 170

- attach bones to tendons
- exert force by converting chemical energy into tension and contractions

Front 171

How many muscles are in the human body?

Back 171

600

Front 172

What are the 3 types of muscles?

Back 172

1. cardiac
- only in heart
- power blood through body

2. smooth
- surround or part of internal organs

3. skeletal
- carry out voluntary movement
- may hurt after exercise
- most abundant tissue in the body
- 23% of female body weight, 40% of male body weight

Front 173

Define muscle fibres.

Back 173

Skeletal muscles consisting of bunches of elongated, rod shaped cells

Front 174

Define myofibrils

Back 174

- Thinner fibres within muscle fibre
- Smaller structural compound
- Runs length of muscle

Front 175

Define sarcomeres

Back 175

- Basic unit of muscle contractions
- long series of sarcomeres in each myofibril

Front 176

What are two types of muscle protein and what do they do when a muscle contracts?

Back 176

1. Actin - thin filament
2. Myosin - thick filament

These proteins slide along each other when a muscle contracts

Front 177

Explain the sliding filament theory

Back 177

Mechanism of a shortening muscle
- relax muscle (thin and thick filament) overlap
- muscle cells are stimulated by nerve pulses
- myofilament slide past each other until they overlap
- think filament (myosin) pulls on the thin filament (actin)
- this pulls the end of the sarcomeres together
- cells shorten; entire muscle shortens
*This is the all or non law of muscle control
- muscle contracts/shortens; cells convert energy (ATP) into mechanical work (contraction)

Front 178

Name the two parts of the nervous system
What they are comprised of
What they do

Back 178

1. CNS - Central Nervous System
- brain and spinal cord
- control center - receives info from PNS and responds
2. PNS - Peripheral Nervous System
- nerves from extremities
- continually deliver info from body to brain

Front 179

What is a motor unit?

Back 179

Nerves and fibres that muscles command

Front 180

What do nerve cells / neurons do?

Back 180

Transport nerve signals within the body

Front 181

What are the 2 types of neurons?

Back 181

1. sensory - carry info/sensation from body to CNS
2. motor - carry info to muscles to create movement

Front 182

What are proprioceptors?

Back 182

- specialized sensory receptors found in joints, muscles and tendons
- sensitive to pressure/ tension
- maintain muscle tone
- preform coordinated movements

Front 183

What are muscle spindles?

Back 183

- proprioceptors that consist of several modified muscle fibres inclosed in a basket of connective tissue
- active event when muscle is at rest

Front 184

What are GTOs and what do they do?

Back 184

Golgi tendon organ

- proprioceptors located in tendons
- activated when tendon attached to active muscles is stretched
- only becomes active when muscle contracts
- serves to prevent excessive stress on joint

Front 185

Define fast and slow twitch muscles

Back 185

Fast twitch
- anaerobic
- ATP produced at fastest rate
- contracts quickly, produce great force, fatigue quickly
- large muscles

Slow twitch
- aerobis
- lots of mitochondria and capillaries for O2 delivery
- contracts slow, small amounts of force
- resistant to fatigue
- small muscles

Front 186

What are 6 factors related to muscle strength?

Back 186

1. more motor units involved with contraction
2. motor units are bigger
3. motor units fire faster
4. muscle size
5. muscle length
6. speed of contraction

Front 187

What are the 3 types of muscle contraction. Define.

Back 187

1. Isotonic (concentric) - shortens
2. Isotonic (eccentric) - lengthens
3. Isometric (static contraction) - neutral

Front 188

There are 3 types of muscle movement, what are they?

Back 188

1. agonist - muscle does most of the work
2. antagonist - oppose prime mover, shuts off
3. synergist - helper

Front 189

Define muscle origin and insertion

Back 189

origin - attachment of muscle tendon to stationary bone (usually proximal) and at top of body

insertion - attachment of muscle tendon to moving bone (usually distal)

*when a muscle contracts . always pulls insertion towards origin

Front 190

When a muscle contracts, it always pulls the insertion _________ the origin.

Back 190

towards

Front 191

Describe the shoulder girdle.

Back 191

- articulation (joining) of scapula and clavicle
- floating bones
- only secured by muscle
- large ROM

Front 192

Describe the shoulder

Back 192

- joint joining humerus (upper arm) and scapula/clavicle
- synovial ball and socket
- large ROM
- instable
- rotator cuff muscles are essential for joint integrity

Front 193

What is the only muscle that moves three ways?

Back 193

Trapezius

Front 194

Describe the movements of the trapezius muscle

Back 194

- only muscle that moves three ways
1. shoulder depression (bottom)
2. retraction (middle)
3. elevation (top of muscle)

Front 195

Describe the joints of the forearm

Back 195

1. elbow joint
- joining humerus and radius / ulna
- limited movement

2. radioulna joint
- between radius and ulna
- movement at the joing

Front 196

Which is the only muscle group where the insertion and origin are backwards

Back 196

torso

Front 197

Describe the torso

Back 197

- spinal movement occurs at intervertebral joint
- joining 5th lumbar vertebra and sacrum of pelvis
- stable core provides arms / legs solid anchor to produce force/movement
- better body control, balance, movement

2 distinct joints
1. spine
2. pelvis

Front 198

describe the hip

Back 198

- joining femur and back of pelvis
- synovial ball and socket
- good ROM
- medial / lateral movement
- stable from deep ligament muscles

Front 199

Describe the knee

Back 199

- joining femur (thigh) and tibia / fibula (lower leg)
- not very stable
- limited ROM
- support added from ligaments

1. MCL medial / lateral crucial ligament
- prevents excessive side to side movement
- lateral stability
2. ACL / PCL anterior / posterior crucial ligament
- cross inside the knee - internal stability
- prevents displacement of tibia / fibula
- front / back stability

Front 200

What 4 muscles make up the Quadriceps
(movement of the knee)

Back 200

1. Rectus femoris
2. Vastus lateralis
3. Vastus medialis
4. Vastus intermedius

*Cue
1 is called (rectus) femoris
3 of the 4 rhyme - vastus (lateral, medial, intermedius)

Front 201

What 3 muscles make up the hamstrings
(movement of the knee)

Back 201

1. Bicep femoris
2. Semitendinosus
3. Semimembranosus

* Cue
1 is called (bicep) femoris
2 of the 3 rhyme - Semi (tendinosus, membranosus)

Front 202

Describe the ankle

Back 202

- joining tibia and foot (talus bone)
- synovial condyloid joint
- endures a great deal of stress
- stability from ligaments - prevent fwd / bkwd and sideways mvmt
- allows foot to move up / dn

Front 203

What are 3 things that you train your muscles for?

Back 203

Strength
Power
Endurance

Front 204

Provide an example of a resistance training FITT program for a beginner client, including program focus.

Back 204

Program focus
- learning proper technique, correct exercise, developing core strength, gaining muscle endurance

Frequency - 2-3 workouts/week
Intensity - less than 70% 1 RM
Time - 12 -15 reps (no muscle failure), 1-3 sets, rest 30s - 1min
Type - machines, body weight, stability ball, total body balanced workout

Front 205

Provide an example of a resistance training FITT program for an intermediate client, including program focus.

Back 205

Program focus
- refine proper technique, learn new exercises, core strength, muscle strength, variety

Frequency - 3-4 workouts/week
Intensity - 70% - 80% 1 RM
Time - 8 - 12 reps, 1-4 sets, rest 30s - 2min
Type - machines, free weights, body weight, stability ball, total body workout, split programs, 2 muscle groups per workout

Front 206

Provide an example of a resistance training FITT program for an advanced client, including program focus.

Back 206

Program focus
- variety, increase muscle size, max core strength, max training time

Frequency - 4-6 workouts/week
Intensity - 80% - 100% 1 RM
Time - 1 -8 reps, 1 - 6 sets, rest 2min+
Type - machines, free weights, body weight, stability and medicine ball, split program, advanced design etc

Front 207

Increase in strength from resistance training is due to:
(name 5 things)

Back 207

1. muscle fibre size
2. muscle contraction strength
3. muscle coordination
4. tendon and ligament strength
5. bone strength

Front 208

Define muscular strength

Back 208

Max amount of force that a muscle can generate

Front 209

Define muscle power

Back 209

(force x distance) / time
explosive strength power

Front 210

Define muscle endurance

Back 210

muscle repeatedly exerting force over a period of time

Front 211

List 8 benefits of resistance training

Back 211

1. decrease joint and muscle overuse injury
2. compliments maintenance of health bodyweight
3. makes everyday activities easier
4. improve core strength and posture
5. helps prevent osteoporosis
6. improves strength for cardio
7. improves sport performance
8. reduce less f muscle mass doe to inactivity / aging

Front 212

What are 4 costly errors in program design

Back 212

1. injury
2. dissatisfaction
3. lack of results
4. loss of client

Front 213

There are two types of pain, both can __________________.

Back 213

cause permanent disabiltiy or death if left untreated.

Front 214

What are two types of pain?

Back 214

1. mechanical pain - damage to musculosketeal system in which pain is created by a mechanical action / motion.

2. systemic pain - result of disease, infection or medical condition.

Front 215

Define scope of practice

Back 215

a person is educated and competent. Usually following exan from prof. school.

Front 216

What are 2 types of musculosketal injury

Back 216

1. Acute - single force or load, creating tissue damage and leading to immediate pain and discomfort

2. Overuse - repetititve loading, gradual onset of pain and disfunction over days/weeks

Front 217

What is a symptom and what is a sign of an acute injury

Back 217

Symptom - immediate pain, stiffness and or muscle spasm

Sign - immed and increased injury at site, bruising, redness and increased warmth, tender to touch, loss of muscle strength, loss of motion

Front 218

How would you manage an acute injury?

Back 218

Within 72 hrs..
1. professional medical opinion
2. RICE

Front 219

What is the difference between intrinsic and extrinsic risk factors?

Back 219

intrinsic - internal to client (ie: muscle weakness, imbalance, lack of flexibility, state of mind, arthritis, surgery etc)

extrinsic - external to client

Front 220

What are 6 ways to prevent an acute injury?

Back 220

1. profile client for intrinsic ricks
2. PAR Q
3. profile to determine safe / appropriate dose
4. instruct proper technique
5. have client demonstrate proper technique
6. maintain safety of equipment, environment

Front 221

What is a symptom and what is a sign of an overuse injury?

Back 221

symptom - one or more of low grade discomfort at site, discomfort in daily activities, stiffness, intense pain while exercising

sign - altered normal biomechanics to avoid pain (ie limping), swelling, loss of pain free motion, tenderness

Front 222

What does pre-exercise screening allow you to do with a client?

Back 222

1. be professional and fulfill legal responsibilities
2. identify possible medical referral
3. good client communication
4. identify strength / weakness
5. develop individualized plan
6. determine safe, effective exercises

Front 223

What are some signs and symptoms of cardiac disease?

Back 223

- pain, discomfort in chest, lower jaw, left shoulder
- ankle swelling
- feeling of rapid, throbbing heart
- severe pain in leg muscle when walking
- unusual fatigue general lethargy
- difficulty breathing when standing
- shortness of breath at rest, light activity
- dizziness or fainting

Front 224

What are some cardiac risk factors?

Back 224

- age (men over 45, women over 55)
- family history of heart disease
- smoking
- high BP, hypertension
- high cholesterol
- diabetes
- sedentary lifestyle

Front 225

What does a PAR - Q do?

Back 225

Physical Activity Readiness - Questionnaire

- helps assess two areas
1. known diseases
2. signs and symptoms

- given to clients between age 15-69 yrs
- yes to any questions, seek medial advice

Front 226

Describe the three areas of client risk stratification

Back 226

1. apparently healthy
- no to all PAR - Q questions
- no signs / symptons
- no more than 1 major cardia risk factor

2. increased risk
- 2 or more coronary risk factors
- no signs / symptoms
- may start mod. intensity pgm with close supervision

3. known disease
- 2+ coronary risk factors
- positive signs and symptoms
- or know cardiac disease
- refer to doctor

Front 227

What does a fitness assessment do?

Back 227

Gives a clear indication of client current health status and actual fitness level

Front 228

What is the order of fitness testing?

Back 228

1. prescreening measurements
2. body comp analysis
3. light warmup
4. cardio fitness testing
5. muscular strength testing
6. flexibility measurements

Front 229

What is adipose tissue?

Back 229

Where fat is located on body and not the total amount of body fat. This determines health risk of obesity.

Front 230

Describe 2 ways to measure body fat.

Back 230

1. anthropometic - skin fold / girth
- waist cir. higher than 102cm (men) and 88cm (women) is a risk factor

2. bioelectric impedence analysis
- sends a mild electric current through body

Front 231

What is the formula to determine a clients BMI?
What is a healthy BMI range?

Back 231

BMI = kg / m2

*to get weight in lbs divide kg weight by .2

BMI less than 19 and greater than 25 is at risk, over 30 is obese

Front 232

What is cardiorespiratory fitness?

Back 232

efficiency of cardio and muscular systems at delivery and extraction of O2 for energy production and mechanical muscle work

Front 233

Describe the Rockport walking fitness test

Back 233

- used to assess cardio fitness (M/ F), age 20-69
- safe test
- useful for sedentary / older clients
- walk 1mile (4 laps) as fast as possible, take HR and time immed. after

Front 234

What are two tests you can use to evaluate muscular strength and endurance and what is the different between the two.

Back 234

1. normative - test with data values that you can compare against others
ie: grip strength test, 10 rep max test

2. non-normative - doesn't possess data for comparison
ie: pushup max test, abdominal max test

Front 235

Provide an example of a flexibility test and why it is important.

Back 235

Standard sit and reach test
shoulder flex test

important because it detects muscle/ joint imbalance so that you can design a program to correct this

Front 236

What are 4 sources of error in fitness testing?

Back 236

1. client factor - ie limited weight lifting experience
2. equipment used - design, calibration, fits body
3. personal trainer skills - observation technique, accurate testing and results
4. environmental factors - room temp, people watching

Front 237

What are 4 elements of good program design?

Back 237

1. safe
2. effective
3. efficient
4. enjoyable

Front 238

What is periodization?

Back 238

- scientific application of variation
- systematic organization of training periods (tapering) to achieve short and long term goals

Front 239

What is supercompensation?

Back 239

body returns to previous level of performance and increases when given sufficient recovery

Front 240

What is the sum of training effect?

Back 240

1. insufficient training / too much recovery = decrease in improvement
2. too much stimuli / not enough recovery = decrease performance
3. stimuli just right = increase improvements

Front 241

What are the 3 components of the CanFitPro model of periodization?

Back 241

*adapted from the work of Tudar Bompa and focusing exclusively on strength, cardio and flexibility

1. macrocycle (largest) - several months, years
2. mesocycle (intermed) - 1 - 2several months
3. microcycle (smallest) - 1 to several weeks, not less than 2 weeks

Front 242

Name the 9 CanFitPro training principles

Back 242

1. FITT
2. Individualization
3. Specificity
4. Progressive overload
5. Recovery
6. Structural tolerance
7. All around development
8. Reversibility
9. Maintenance

Front 243

How do you design a fitness program?

Back 243

1. Gather information
2. Prioritization of program goals
3. Creation and evaluation of program
4. Delivery of program

Front 244

Define the following:
Reps
Sets
Load
Tempo
Rest

Back 244

reps - single complete movement / exercise
sets - combo of reps without rest
load - amount of resistance used
tempo - speed exercise is performed
rest - time between sets

Front 245

What is the difference between open (OKCE) and closed (CKCE) kinetic chain exercises?

Back 245

OKCE - foot / hand free to move during exercise (ie kick a ball)

CKCE - foot / hand is fixed (ie squat)

Front 246

What is the transtheoretical model of change?

Back 246

1. pre-contemplation
2. contemplation
3. preparation
4. action
5 maintenance

Front 247

What are 4 determining factors of exercise adherence?

Back 247

1. demographic variables
- ie educated, male, higher income)

2. cognitive and personality variable
- ie self efficacy, self motivating)

3. behaviour
- look at recent workout history

4. environmental factors
- social, physical enviro

Front 248

What do SMART goals stand for?

Back 248

Specific
Measurable
Attainable
Realistic
Timely

Specific - be as specific as possible with your goals
To set a specific goal you must answer the six “W” questions: who, what, where, when & why

Measurable - If you cannot measure a goal, move on

Action Orientated - associate a specific action to it.

Realistic- believable to client

Timely - associate a goal date (short and long term)

Front 249

What are the 4 Ps of marketing?

Back 249

1. Product - differientation, development, positionning
2. Price
3. Promotion
4. Place

Front 250

What is isochome?

Back 250

Best place to start your marketing efforts

Front 251

What may cause a potential litigious situation

Back 251

1. working out of scope
2. prescribing exercises to clients who are injured
3. designing nutrition plans
4. being unsafe
5. making false claims

Front 252

Provide an example of a SMART (short and long term) goal for exercise

Back 252

Short term (6 months)
S - loose 10lbs
M - use the scale to measure
A - cardio 2 x's / week @ 20min
R - yes
T - 2-6 months

Long term (12 months)
S - bench press 150 lbs
M - test every 2 months
A - 3 x's upper body / week
R - yes
T - 6mos - 1 year

Front 253

Name some beginner exercises that you can list in your case study.

Back 253

Chest Press
Seated Row
Lateral Raise
Leg press
Leg curl
Abdominal curl
Back extension

Front 254

Name some exercises for an older adult that you can list in your case study.

Back 254

Chest Press
Seated Row
Leg Press
Abdominal Curl
Back Extension

Front 255

Name some intermediate exercises that you can list in your case study.

Back 255

Chest Press
Chest Fly
Seated Row
Lat Pulldown
Posterior raise
Biceps curl
Triceps press
Leg press
Leg curl
Leg extension
Abdominal curl
Reverse abdominal curl
Back extension

Front 256

Name 2 stretches for the chest.

Back 256

- Chest Expansion: elbows at shoulder height, fingers near ears, squeeze shoulder blades
- Chest Reach-Back and Turn: arm out at shoulder height, hold onto stationary object

Front 257

Name 3 stretches for the upper back.

Back 257

- Upper Back Scoop: legs extended, knees slightly bent, lean forward, reach back of thighs, round upper back
- Side Reach: Feet apart, knees slightly bent, reach one hand above the head leaning to opposite side
- Pole Reach: grab something in front, lean back

Front 258

Name 2 stretches for the lower back.

Back 258

- Cat stretch
- Seated Twist

Front 259

Name 2 stretches for the abdominals.

Back 259

- Cobra
- Lying Arch: lie on floor reach back and slightly arch lower back

Front 260

Name 2 stretches for the shoulders.

Back 260

- Arms behind and open: clasp hands together in small of back, lift arms upward
- Arm straight across: bring one arm across the body and chest height, holding with other arm

Front 261

Name a stretch for the biceps.

Back 261

- Pronated hand reach-back and turn: Like the chest reach back, but holding onto something with thumb down

Front 262

Name a stretch for the triceps.

Back 262

- Elbow bend and push: lift one arm above head, bend elbow and place the hand between shoulder blades

Front 263

Name a stretch for the hip flexors.

Back 263

- Kneeling Lunge

Front 264

Give me a couple stretches for the gluteals.

Back 264

- Seated Figure: cross one leg over other in seated position bending at knee
- Lying knee hug

Front 265

Name two stretches for the adducters.

Back 265

- Seated butterfly
- Side lunge

Front 266

Give me a stretch for the abducters.

Back 266

- Lying leg crossover

Front 267

Give me a couple stretches for the quads.

Back 267

- Standing knee bend
- Hurdler stretch: lying down on side, flex top knee, raising heel toward glutes

Front 268

Give me a couple stretches for the hamstrings.

Back 268

- Seated hip hinge
- Leg up: stand feet together, raise one leg onto bench

Front 269

Name a stretch for the gastrocnemius.

Back 269

- Heel drop: stand on step allowing heels to fall back to stretch calves