Personal Training.

Front 1

Factors that limit flexibility

Back 1

ligaments/tendons in joins, muscle tissue, bone/joint structure, skin.

Front 2

Muscular enderance

Back 2

Number of repeated reps a muslce can perform without fatiguing

Front 3

Muscular strength

Back 3

Max force a muscle can develop during a single contraction

Front 4

Cardiorespiratory Endurance

Back 4

Ability of the heart, blood, and lungs to deliver adequate supply of oxygen to exercising muscles

Front 5

Body composition

Back 5

The sum of fat weight and free fat weight

Front 6

Flexibility

Back 6

Amount of movement that a joint can do.

Front 7

Why are strength gains higher in men?

Back 7

Testosterone causes greater hypertrophy.

Front 8

Pulmonary circulation

Back 8

Circulation of blood by the heart & lungs.

Front 9

Systemic circulation

Back 9

Circulation of the blood by the rest of the body

Front 10

Performance interval training

Back 10

To improve competitive performance.

Front 11

Fitness interval training

Back 11

To improve overall fitness

Front 12

Slow twitch muscle fibers

Back 12

Type1- have greater aerobic capacity (Dark or red in color)

Front 13

Fast twitch muscle fibers

Back 13

Type2- have less aerobic capacity (White in color)

Front 14

Cardiac muscle

Back 14

Involuntary, muscle in heart.

Front 15

Skeletal muscle

Back 15

Voluntary, contracting by a build up of lactic acid.

Front 16

Immediate muscle sorness

Back 16

Caused by build up of lactic acid

Front 17

Delayed onset muscle sorness

Back 17

Cause by small tears in connective, tissue surrounding the muscle withing itself.

Front 18

ATP

Back 18

Aerobic -utolized withing first 30 seconds of exercise

Front 19

Lactic acid

Back 19

Builds up after 30 minutes of heavy exercise leaving you tired

Front 20

Glycogen

Back 20

Utalized from oxidative system while running a marathon in 3 hours. Leaves you fatigued afterwards

Front 21

Body-fat percentage of fit women

Back 21

21-24%

Front 22

Bodyfat of fit man

Back 22

14-17%

Front 23

Muscle pump

Back 23

Rythmic squeezing action of large muscles against the veins within these muscles

Front 24

Ejection fraction

Back 24

Is 50% at rest and can increase to 100% during excercise

Front 25

Androbic threshold

Back 25

Is reached somewhere between 50% to 85% of maximal effort

Front 26

Optimum exercise intensity for fitness improvements is in the range of approximately?

Back 26

60-90% of maximal heart rate

Front 27

3 joint types

Back 27

Fiborus, cartilaginous, & synovial

Front 28

Fibrous joints

Back 28

Heald tightly together by fibrous connective tissue and have no join cavity (little/no movement) Bones of skull, joint between tibia and fibula, joint between radious and ulna

Front 29

Sagittal plane

Back 29

A Longitudinal line that divides the body or any of it's parts into right and left sections.

Front 30

Frontal plane

Back 30

Longitudinal line that separates the body into anterior(front) and posterior(back) parts

Front 31

Transverse plane (horizontal)

Back 31

Divides the body or any of it's parts into supperior (toward the head) or inferior sections (away from head)

Front 32

Dorsal

Back 32

Top surface of the foot and hands

Front 33

Plantar

Back 33

Sole or bottom of the foot

Front 34

Lumbar

Back 34

Rewional term referring to the portion of the back between abdomen and pelvis

Front 35

Thoracic

Back 35

Area between neck and abdomen (chest)

Front 36

Cervical

Back 36

Term for neck

Front 37

Flexion and extension

Back 37

Occur in the sagittal plane

Front 38

Abduction and adduction

Back 38

Accure in frontal plane

Front 39

Rotation of femur&humerus occut at?

Back 39

Femur/hip joint

humerus/shoulder joint

Front 40

Supination & pronation of the forearm accure in what plane?

Back 40

Transverse plane

Front 41

1 gram of protien and 1 gram of carbs has how many calories?

Back 41

4 calories

Front 42

1 gram of fat has how many calories?

Back 42

9

Front 43

What is the moderate intensity level for VO2?

Back 43

40-59%

Front 44

Plyometrics

Back 44

Jump training-stretching the muscles prior to contracting them

Front 45

What is the stretch reflex?

Back 45

Myotatic flex

Front 46

4 components of resistance exercise that are key to improving funtional performance?

Back 46

Coridnation

Range of motion

Type of contraction

Speed of movement

Front 47

Rest period for muscular enderance

Back 47

20-30seconds

Front 48

Rest period for hypertrophy/strength

Back 48

30-120 seconds

Front 49

Rest period for maximal strength/power

Back 49

2-5 minutes

Front 50

Active isolated stretching

Back 50

Performed in sets of a specified number of reps. With goal of isolating an individual muscle in each set

Front 51

Elastic stretch

Back 51

Elongation of tissues that recovers when tension is removed

Front 52

Cognitive stage of learning

Back 52

Learners make many errors

Front 53

Associative stage

Back 53

Learned basics -can refine skills

Front 54

Autonomous stage

Back 54

Skills are automatic

Front 55

Impingement syndrome

Back 55

Difficulty performing exercises that require the arms to be above the head for extended periods of time.

Front 56

Anterior (ventral)

Back 56

Front side of the body

Front 57

Posterior (dorsal)

Back 57

Back side of the body

Front 58

Superior

Back 58

Top half of body

Front 59

Inferior

Back 59

Bottom half of body

Front 60

Medial

Back 60

Midline of the body

Front 61

Lateral

Back 61

Toward the midline if body

Front 62

Lateral

Back 62

Away from midline of body

Front 63

Proximal

Back 63

Toward the attached end of the limb, origin of the structure, or midline of the body

Front 64

Distal

Back 64

Away from the attached end of the limb, origin of the structure, or midline of the body

Front 65

Superficial

Back 65

External; located close to or on the body surface

Front 66

Deep

Back 66

Internal; located further beneath the body surface than the superficial structures

Front 67

Cervical

Back 67

Reginal term referring to the neck

Front 68

Thoracic

Back 68

Reginal term referring to the portion of the body between the neck and the abdomen; chest(thorax)

Front 69

Lumbar

Back 69

Regional term referring to the portion of the back between the abdomen and the pelvis.

Front 70

Plantar

Back 70

The sole or bottom of the feet

Front 71

Dorsal

Back 71

Top surface of feet

Front 72

Palmar

Back 72

Anterior or ventral surface of the hands.

Front 73

Sagittal plane

Back 73

A Longitudinal (imaginary) line that divides the body or any of it's part into right and left sections

Front 74

Frontal plane

Back 74

A Longitudinal (imaginary) section that divides the body into anterior and posterior parts. Lies at a right angle to the sagittal plane.

Front 75

Transverse plane

Back 75

Also known as the horizontal plane. And imaginary line that divides the body or any of it's parts into supperior and inferior sections.