Personal Training Flash Cards

Front 1

All of the following pieces of info. are considered objective info. gathered when performing an Intergrated Client assessment:Except

Back 1

1.Medical history
(Physiologic,performance, static postural assessments)

Front 2

During the overhead squat assessment a client demostrates an arched lower back, which following stretch would be most appropriate for this movement compensation

Back 2

Static Kneeling hip lfexor stretch

Front 3

When performing circumference measurements, where should the health and fitness professional measurre the waist

Back 3

Narrowest part of the waist

Front 4

Typical Heart Rate is between

Back 4

70-80 Beats per minute

Front 5

Which of the following represents points to consider when assessing a clients carotid pulse

Back 5

Execcisve pressure can decrease heart rate and blood pressure, leading to an inaccurate reading and possible fainting

Front 6

If a client knees cave in ward during the overhead squat assessment which of the following options would be implicted as being tight (overactive_

Back 6

Adductor Complex

Front 7

A client exhibits excessive forward lean during an overhead squat assessment should foam roll all of the following muscles except:

Back 7

Vastus Lateralis

(Soleus, tensor fascia latae, lateral gastrocnemius)

Front 8

What type of blood pressure signifies the minimum pressure within the ateries through a full cardiac cycle and what is the normal range

Back 8

Diastolic 80-85

Front 9

To assess a clients body Mass index which of the following equations is used?

Back 9

Weight (Measured in kilograms) Height (in Meter squared)

Front 10

An example of a severe BMI score begins at which of the following?

Back 10

35

Front 11

If a client low back arches while pressing overhead, it could be indicative of which of the following?

Back 11

Overactive Latissimus dorsi

Front 12

When conducting the waist-to-hip ratio, what is the ratio for women and for men above which may put these individuals at risk for a number of diseases

Back 12

.80- and .95

Front 13

What muscles are most likely to be overactive (tight) if the head protrudes forward during a pushing pulling assessement

Back 13

Levator Scapulae

Front 14

Which of the following assessments best measures lower extremity agility and neuromuscular control?

Back 14

Shark skill test

Front 15

An example of an objective assessment would include which of the following

Back 15

Heart Rate

(not- dietary intake, medical history, Par-Q)

Front 16

Skin fold, bioelectrical impedance, and underwater, weighing assess which of the following

Back 16

Body Fat

Front 17

What are the average resting heart rates for a male and female.

Back 17

70-75

Front 18

What is the name of the assessment that tests upper extremity neuromuscular efficiency?

Back 18

Pushing assessment

Front 19

A method of asking questions on a step by step basis to discoverthe initial cause of a fault is known as

Back 19

Root cause analysis

Front 20

If a clients arms fall forward during the descent part of the overhead squat assessment, which of the following options would likely be considered weak (underactive)

Back 20

Lower Trapeziua

Front 21

The muscle that would be tight or overactive if a clients feet turn out during the overhead squat assessement

Back 21

Soleus

Front 22

What is the appropriate weight increase following warm-ups when performing a lower extremity strenghth assessement (Squat)?

Back 22

30 to 40 pounds

Front 23

when a client exhibits feet turning out on the overhead squat assessment all of the following will be probable underactive muscle except:

Back 23

adductor complex

(Gracillis, medial gastronemius, sartorisu)

Front 24

if a client demostrates arching low back (anterior pelvic tilt) during the overhead squat assessment, which of the following choices would be tight (overactive)?

Back 24

Erector spinae

(not-Rectus abdominus, multifidi, adductor complex)

Front 25

The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscule is known as?

Back 25

Intramurscualr coordination

Front 26

During a Squat exercise which of the following muscles serve as the synergist?

Back 26

Hamstrings

Front 27

Balance is what type of process?

Back 27

Static and Dynamic

Front 28

Which of the following muscles is primarily responsible for concentrically accelerating hip flexion and internal rotation

Back 28

Tensor Fascia Latae

Front 29

Which of the following muscles are involved during the inspiration phase?

Back 29

Pectoralis Minor

Front 30

Prolonged golgi tendon organ stimulation inhibits the muscle spindle of the same muscle resulting in:

Back 30

Autogenic inhibition

Front 31

When a muscle is exerting less force than is being placed on it, resulting in the lengthening of the muscle, this is know as what type of contraction?

Back 31

Eccentric

Front 32

What is the name of the sensory afferents that are responsible for sensing distortions of body tissue?

Back 32

Mechanoreceptors

Front 33

When sprinting, proper backside mechanics include which of the following movements?

Back 33

Ankle plantar flexion

Front 34

The functional unit of the muscle formed by repeating sections of actin and myosin and lies in the space between two z lines is know as:

Back 34

Sarcomere

Front 35

What motion is the rectus abdominus responsible for?

Back 35

Concentrically accelerating spinal flexion

Front 36

Exercise performed predominantly, in the transverse plane of motion include?

Back 36

Cable Lift

(Not- Bicep curl, ice skaters, squats)

Front 37

Trauma to the tissue of the body creates inflammation, resulting in muscle spasm and adhensions if left unchecked these adhensions can begin to form permanent structural changes in the soft tissue evident by which law?

Back 37

Davis's Law

Front 38

Type I muscle fibers are considered to be?

Back 38

Slow twitch

Front 39

The Core is defined as?

Back 39

Lumbo pelvic hip complex, thoracic spine, and cervical spine

Front 40

Which section of the heart gathers re-oxygenated blood coming from the lungs?

Back 40

Left Atrium

Front 41

Which section of the heart receives deoxygenated blood from the rest of the body?

Back 41

Right Atrium

Front 42

Performing exercises in the scapular plane of motion is a prefered motion as it decreases the risk of totator cuff impingement. This can be accomplished in which of the following shoulder exercises?

Back 42

Dumbbell scaption

Front 43

What are the three outer components of a neuron?

Back 43

Cell body, axon, dendrites

Front 44

What is the name of the plane of motion where movement such as abduction and adduction primarily occur

Back 44

Frontal

Front 45

During the seated row at the shoulder joint during the concentric phase of the movement is what?

Back 45

Shoulder extension

Front 46

A floor prone cobra is considered what type of exercise?

Back 46

Core Stabilization

Front 47

The preferred resistance training system for using the OPT training model is?

Back 47

Vertical loading

Front 48

Hypertrophy can best be described as

Back 48

enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension

Front 49

According to research, endurance is best achieved by performing what number of repetitions at 50-70 % of the IRM?

Back 49

12-25

Front 50

Metabolic specificity is best defined as

Back 50

The energy demand placed on the body

Front 51

Which of the follwing energy sources are used while training in the first phase of the OPT model, stabiliztion endurance training.

Back 51

Oxidative and Glycolysis

(not- atp-cp, Glycolysis, oxidative by themselves(

Front 52

Research has demostrated that higher volume training (3-4 sets at 9-20 reps) produces what type of training adaptations?

Back 52

Cellular

Front 53

Hypertension is defined as blood pressure greater than?

Back 53

140/90

Front 54

All of the following items are potential responses in the system when a stressor is too much to handle except?

Back 54

Muscle spasm

(strain, stress fracture, emotional fatigue)

Front 55

When implementing reactive training into phase 1 stabilization endurance training client, according to OPT what is the reommended number of exercises

Back 55

0-2

Front 56

The proper progression for a client in a balance training program would include

Back 56

two leg stable to one leg stable

Front 57

Which of the following flexibility techniques are used in all parts of the integrated flexibilty continumum?

Back 57

SMR

Front 58

A medicine ball rotation chest pass is an example of what type of exercise in the OPT model

Back 58

CORE Power

Front 59

The process of using agonists and synergists to dynamically move the joint into a range of motion is know as

Back 59

Active isolated stretching

Front 60

Exercise that emphasize an agaonist immediately followed by an exercise that emphasizes the antagonist are know as?

Back 60

Compound set

Front 61

What type of exercise would a single leg balance reach be considered?

Back 61

Balance stabilization

Front 62

Which of the following exercises can be considered a core exercise in the strength level of the OPT model

Back 62

Cable Chop

Front 63

Tempo for the resistenance training exercises during a stabilization endurance training program in Phase 1 is?

Back 63

4/2/1

Front 64

The following items are all adaptations seen in the strength level of the OPT model except:

Back 64

Stabilization Endurance

(not - maximal strength, hypertrophy, strength endurance)

Front 65

What percentage of communicationi is based on words?

Back 65

7%

Front 66

Individuals who engage in high level visionary thinking, as well as lower-level strategic thinking are know as?

Back 66

Flexible Thinkers

Front 67

What is the daily recommended intake of fiber?

Back 67

25 grams

Front 68

individuals who attribute failures to changeable causes rather than unchangeable ones:

Back 68

Truly believe they will be successful

Front 69

If carbohydrate or total energy intake is too low, the body has the ability to provide energy by using?

Back 69

amino acids

Front 70

Belief is a powerful predictor of success and comes in many forms, all of the following are forms of beliefs excepts?

Back 70

Motivation

(not- locus control, self-efficacy, hope)

Front 71

What does SCAMPI mean?

Back 71

Specific, challenging, approach, measurable, proximal, inspirational

Front 72

What is one of the most powerful predictors of change and success

Back 72

Belief

Front 73

What is a food that supplies all of the essential amino acids in appropriate rations termed?

Back 73

Complete Protein

Front 74

The scientific study of happy, successful, highly achieving people is known as:

Back 74

positive psychology

Front 75

A method of asking questions on a step by step basis to discover the intitial cause of a fault is called?

Back 75

Root Cause analysis

Front 76

Individuals with conflicting goalsor those who are ambivalent about their goals are significantly more likely to:

Back 76

Be easily distracted and procrastinate

Front 77

Which of the following is one of the essential amino acid?

Back 77

Leucine

(not-Alanine, glycine, cysterine)

Front 78

Which of the following nutrients are responsible for acting as transports for vitamins A, D, E and K?

Back 78

Fat

Front 79

Successful people who know what they want from life have been show to lead to lives that are characterized by all of the following except?

Back 79

Physical Activity

(not-meaning, passion, purpose)

Front 80

What does the READ stand for?

Back 80

Rapport, empathy, assessment, development

Front 81

How many quarts of water are recommended for the average adult?

Back 81

3 quarts

Front 82

A state of lost physical fitness, whcich may include muscle inbalances, decreased flexibility and or a lack of core and joint stability?

Back 82

Deconditioned

Front 83

The cumulative input to the central nervous sytem from mechanoreceptors that sense position and limb movement

Back 83

Proprioception

Front 84

An unstable but controlled environament where exercises are performed that causes the body to use its internal balance and stabilization mechanisms

Back 84

Propreioceptively enriched environment

Front 85

Smaller divisions of training progressions that fall within the three building blocks of training

Back 85

Phase of training

Front 86

The muscle that acts as the main source of motive movement

Back 86

Prime movers

Front 87

Ability of the body's stailizing muscles to provide support for joints as well as maintain posture and balance during movements

Back 87

Stabilization

Front 88

The ability of the boy's nerves to effectively send messages to the body's muscles

Back 88

Nuromuscular efficiency

Front 89

How quickly a muscle can generate force

Back 89

Rate of force production

Front 90

Set of two exercises that are performed back to back without any rest time between them.

Back 90

Superset

Front 91

Enhance stabilization,strength, and endurance while increasing prime movers strength

Back 91

Phase II Strength Endurance

Front 92

Designed for individuals who have the goal of maximal muscle hypertrophy

Back 92

Phase III hypertrophy

Front 93

Works towards goal of increasing maximal prime mover strength

Back 93

Phase IV Maximal strength

Front 94

Enhances prime movers strength while also improving the rate of force production (how quickly) a muscle can generate force

Back 94

Phase V. Power

Front 95

The combination and interrelation of this nervous, skeletal and muscular systems

Back 95

Kinetic Chain

Front 96

Large groups of cells that form nerves, which provide a communication network within the body

Back 96

Nervous system

Front 97

The ability of the nervous system to sense changes in either internal or external environment

Back 97

Sensory function

Front 98

The ability of the nervous system to analyze and interpret sensory information to allow for proper decision making which produces the appropriate response

Back 98

Intergrative function

Front 99

The neuromuscular response to sensory information

Back 99

Motor function

Front 100

The functional unit of the nervous system

Back 100

neurons

Front 101

Neurons that transmitt nerve impulse from effector sites to the brain or spinal cord

Back 101

Sensory Neuron

Front 102

Neurons that transmitt impulses from one neuron to another

Back 102

Interneurons

Front 103

Neuron that transmitt nerve impulses from the brain or spinal cord to the effector sites

Back 103

Motor neurons

Front 104

Consist of the brain and spinal cord and serves mainly to interpret information

Back 104

Central Nervous System

Front 105

Cranial and spinal nerves that spread throughout the body and serve to relay information from bodily organs to the brain and from the brain to bodily organs

Back 105

Peripheral nervous system

Front 106

Sensory receptors responsiblie for sensing distortion in bodily tissues

Back 106

Mechanoreceptors

Front 107

Fibers sensitive to change in length of the muscle an the rate of that change

Back 107

Muscle Spindles

Front 108

Organs sensitive to change in tension of the muscle and the rate of that change

Back 108

Golgi Tendon organs

Front 109

Receptors sensitive to pressure, acceleration and deceleration in the joint

Back 109

Joint receptors

Front 110

Attach muscles to bone and provide the anchor from which the muscle can exert force and control the bone and joint

Back 110

Tendons

Front 111

Is tissue consisting of long cells tht contracct when stimulated to produce motion

Back 111

Muscle

Front 112

Are chemical messengers that transmitt electrical impuluses from the nerve to the muscle

Back 112

Neurotransmitter

Front 113

Is a series of muscles that the nervous system commands to move the skeletal system

Back 113

Muscular System

Front 114

The functional unit iof muscle the produce muscular contraction Which consiste of repeating sections of actin and myosin

Back 114

Sarcomere

Front 115

Is the contraction of a muscle generated by the communication between the nervous system and muscular system

Back 115

Neural activiation

Front 116

The body's frame which is comprised of bones and joints

Back 116

Skeletal System

Front 117

Hard connective tissue that connect to create a skeletal framework

Back 117

Bones

Front 118

The movable place where two or more bones meet

Back 118

Joint

Front 119

Portion of the skeletal system that consists of the skull, rib cage, and vertebral column

Back 119

Axial skeleton

Front 120

Portion of the skeletal system that includes the upper and lower extremities

Back 120

Appendicular skeleton

Front 121

Flattened or indented portion of bone, which can be a muscle attachment site

Back 121

Depression

Front 122

The movement of the joints

Back 122

Arthrokinmatics

Front 123

Joints that are held together by a joint capsule and ligaments and are most associated with movement in the body

Back 123

Synovial joints

Front 124

Joints that do not have a joint cavity, connective tissue or cartilage

Back 124

non-synovial Joints

Front 125

Connective tissue that connects bone to bone

Back 125

ligaments

Front 126

Slow twitch, smaller in size, produce less force, slow to fatigue, long term contraction

Back 126

Type I muscle fiber

Front 127

Fast twitch, Lower in capillaries, mitochondria and myogloblin, produce more force, quick to fatigue, short term contractions (force and power)

Back 127

Type II muscle Fiber

Front 128

Muscular pump that rhyhmically contracts to push blood throughout the body

Back 128

Heart

Front 129

Acts as a medium to deliver and collect essential products to and from the tissues of the body

Back 129

Blood

Front 130

A system comprised of the cardiovascular and respiratory systems

Back 130

Cardiorespiratory System

Front 131

A hollow tube that allows blood to be transported to and from the heart

Back 131

Blood Vessel

Front 132

The smallest blood vessel that is location where substances such as oxygen, nutrients, hormones, and waste products are exchanged between tissue

Back 132

Capillaries

Front 133

Vessels that transport blood back to the heart

Back 133

Veins

Front 134

Comprised of the heart, the blood it pumps and the blood vessels that transport the blood from the heartto the tissuesof the body

Back 134

Cardiovascular System

Front 135

Vessels that transport blood away from the heart

Back 135

Arteries

Front 136

Is comprised of four hollow chambers that are delineated into interdependent pumps on either side

Back 136

Heart

Front 137

Are chambers located inferiorly on either side of the heart

Back 137

Ventricle

Front 138

The heart rate of the typical person is aprroximately

Back 138

70-80 beats per minute

Front 139

The exhalation of air during the process of breathing

Back 139

Expiration

Front 140

Looks at how chemical energyis converted into mechanical eneregy

Back 140

Bioenergetics

Front 141

An action that occurs in the presence of oxygen

Back 141

Aerobic

Front 142

Cellular structure that serves as a storage and transferunit within the cells of the body for energy

Back 142

Adenosine Triphosphate

Front 143

A system including that lungs and their nervous and circulatory supply that collects oxygen from the external environment and transports it to the blood stream

Back 143

Respiratory System

Front 144

The inhalation of air during the process of breathing

Back 144

Inspiration

Front 145

An action that is not dependent on oxygen for proper execution

Back 145

Anaerobic

Front 146

Refers to the length at which a muscle can produce the greater force

Back 146

Length tension relationships

Front 147

Muscle action where there is no appreciable change in muscle length

Back 147

Isometric

Front 148

Information tht the nervous systemutilizes to gather information about the environmnet to produce movement

Back 148

Proprioception

Front 149

Synergistic action of muscles to produce movement around a joint

Back 149

Force-Couple

Front 150

When a muscle exerts more force han is being placed on it, which leads to the shortening of the muscle

Back 150

Concentric

Front 151

Ability of nervous system to gather and interpret information and select and executethe proper motor response

Back 151

Sensorimotor integration

Front 152

The study of how the kinetic chain creates movements

Back 152

Motor control

Front 153

When a muscle exerts less froce than is being placed upon it, which results in the lengthening of a muscle

Back 153

Eccentric

Front 154

Provides information about the quality of a movement during an exercise

Back 154

Knowledge of Performance

Front 155

The study of how internal and external forces affect the way the body moves

Back 155

Biomechanics

Front 156

Bisects the body to create right and left halves. Movements include flexion and extension

Back 156

Sagittal Plane

Front 157

Bisects the body to create front and back halves. Movements include abduction and adduction of the limbs, llateralflexion of the spine, and eversion and inversion of the foot ankle complex

Back 157

Frontal Plane

Front 158

Bisects the body to create upper and lower halves. Movements include internal and extrenal rotation for the limbs, right and left rotation for the head and trunk and radioulnar pronation and supination.

Back 158

Transverse Plane

Front 159

Muscles most responsible for a particular movement

Back 159

Agonists

Front 160

Assists agonists during a movement

Back 160

Synergist

Front 161

Muscles that support the body while other muscles are performing movements

Back 161

Stabilizers

Front 162

Muscles that oppose the agonist muscles

Back 162

Antgonists

Front 163

Accelerate Hip Flexion

Back 163

Psoas, rectus femoris, tenor fascia latae

Front 164

Decelerate hip flexion

Back 164

Gluteus maximus , hamstring

Front 165

Stabilize the hip

Back 165

Transveseus abdominis , adductors, gluteus medius

Front 166

Accelerate plantar flexion

Back 166

Gastronemius, soleus

Front 167

Decelerate plantar flexion

Back 167

Anterior tibialis

Front 168

Stabilize the foot and ankle

Back 168

Peroneus longus

Front 169

Accelerate spinal flexion

Back 169

Rectus abdominus, obliques

Front 170

Decelerate spinal extension

Back 170

REctus Abdominus, Obliques

Front 171

Stabilizes the spine

Back 171

Transverse Abdominis

Front 172

Ability of the neuromuscular systme to monitor and manipulate movement using the least amount of energy creating the least amount of stresson the kinetic chain

Back 172

Functional Efficiency

Front 173

Signifiies the minimum pressure within the arteries through a full cardiac cycle

Back 173

Diastolic pressure

Front 174

The ability to efficiently maintain balance

Back 174

Postural equilibrum

Front 175

Feedback from the client to the fitness professinal regarding personal history

Back 175

Subjective information

Front 176

provides the fitness professional with a three-dimensional represenatation of the client, which enables proper construction of a training program

Back 176

Integrated fitness assessment

Front 177

Measurable data that can be utilized to denote improvements in the client, as well as the effectiveness of the program

Back 177

Objective Information

Front 178

Alignment and function of the kinetic chain at any given moment

Back 178

Posture

Front 179

Alignment of the musculoskeletal system that allows a center of gravity to be maintained over a base of support

Back 179

Structural Efficiency

Front 180

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

Back 180

Systolic Pressure

Front 181

Questionnaire that is designed to help qualify clients for activity levels and identify thosewho may need medical attention.

Back 181

PAR-Q

Front 182

Normal soft-tissue extensibility that allows full range of motion of a joint and has optimum control

Back 182

Flexibilty

Front 183

Where the kinetic chain seeks the path of least restrictive during movement.

Back 183

Relative Flexibilty

Front 184

Alteations of length of muscular surrounding a joint

Back 184

Muscle imbalance

Front 185

When a tight psoas decreses the neural drive to the gluteus maximums, this an example of?

Back 185

Altered REciprocal inhibition

Front 186

The body's substitution system when there is a weak or inhibited prime mover.

Back 186

synergistic dominance

Front 187

Sensory organ of muscles sensitive to length and rate of change of length

Back 187

Muscle spindle

Front 188

Process that simulates the golgi tendon and produces an inhibitory effect on the muscle spindle

Back 188

Autogenic innhibition

Front 189

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

Back 189

Golgi Tendon organ

Front 190

Consist of movements that more closely mimic those of the actual activity

Back 190

Specific Warm-up

Front 191

State where the body's metablolism is elevated following exercise

Back 191

EPOC

Front 192

The number of training sessions for a given time period.

Back 192

Frequency

Front 193

Point when the bodycan no longer produce enough energy for the muscles with normal oxgen intake

Back 193

Anaerobic threshold

Front 194

Provides body with a smooth transition back to a steady state.

Back 194

Cool-down

Front 195

Level of demnd the activity places on the body

Back 195

Intensity

Front 196

Training that involves and places stress on the cardiorespiratory system

Back 196

Intergrated Cardiorespiratory training

Front 197

Where intensities are varied throughout the workout

Back 197

Interval Training

Front 198

Three steps programming system that uses ifferent heart training zones

Back 198

Stage Training

Front 199

Preparing the body for physical activity by doing movements that are not specific to this activity to be performed

Back 199

General Warm-up

Front 200

What type of flexibility would be most appropriate in the cool-down and Why?

Back 200

Corrective. This type of flexibility relax the muscle and bring them back to their orginal length

Front 201

What is an indicator that a client is ready to move from stage one to stage two in the cardiorespiratory training program

Back 201

The client can maintain a Zone One heart rate for at least 30 minutes two to three times a week.

Front 202

Which two stages of training utilizes interval training.

Back 202

Stage II and III

Front 203

When designing a program for a client who is in the strength level of the opt model, which two stages should be rotated during the week for the client's cardiorespiratory training

Back 203

Stage I and Stage II

Front 204

When designing a program for a client who is in the power level of the opt model which stages should be rotated during the week for the clients cardiorespiratory training

Back 204

Stage I, II, III

Front 205

Ability of the neuromuscular system to allow muscles to work together with proper activation and timing between them

Back 205

Intermuscular coordination

Front 206

Pulling the region just below the navel toward the spine

Back 206

Drawing-in Maneuver

Front 207

Ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle

Back 207

Intramuscular coordination

Front 208

The lumber-pelvic -hip complex, thoracic and cervical spinc

Back 208

Core

Front 209

The musculature of teh core is divided into two categories: the stabilization systems and the movement system

Back 209

True

Front 210

The movement system is responnsible for the stability of the lumbo-pelvic-hip complex

Back 210

False - The movement system is responsible for the movement of the core

Front 211

The stabilization system is responsible for the movement of the core

Back 211

False the stabilization system is responsible for stablization of the core

Front 212

When working optimally each structural component of the core distrubutes weight , absorbs force and transfersground reaction forces

Back 212

True

Front 213

A weak core can lead to predictable patterns of injury

Back 213

True

Front 214

Stablization level excercises
Reps
Tempo

Back 214

Marching, floor prone cobra, Prone Iso-ab, Floor bridge
10-25 reps
4,2,1, tempo

Front 215

Strength Level exercise

Back 215

Ball Crunch, reverse crunch, back extension, cable rotation
8-12 reps
3-2-1

Front 216

Power Level Exercises

Back 216

Rotation chest pass, ball medicine ball pullover, front med ball oblique throw, woodchop throw
10 reps
controlled tempo

Front 217

Training environment that provides heightened stimulation to proprioceptors and mechoreceptors

Back 217

Multisensory condition

Front 218

The distance outside of an individuals base of support that they can go without losing control of their center of gravity.

Back 218

Limit of stability

Front 219

Training environment that is as unstable as cansafely be controlled by an individual

Back 219

controlled instability

Front 220

Ability of the kinetic chain to stablize a joint during movement

Back 220

Dynamic Joint stabilization

Front 221

Balance is a static process

Back 221

False- Functional balance is a dynamic process involving multiple neurological pathways

Front 222

Adequate force reduction and stabilization are required for optimum force producation

Back 222

True

Front 223

An individual's limit of stability is the distance outside of thebgase of support tht they can go to without losing control of their center of gravity

Back 223

True

Front 224

Only when playing sports is balance training effective

Back 224

False - Whether on a bball court, stability ball, or walking downstairs, maintaining balance is the key to all functional movements

Front 225

Maintence of postural equilibrium is a static process

Back 225

False - Postural equilibrium is an intergrated, dynamic process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency

Front 226

The main goal of balance training is to continually increase the client's awareness of their limits of stability by creating the most unstable envoronment avaiable

Back 226

False- The main goal of balance training is to increase a client's limits of stability by training in the most unstable environment tht they can safely control.

Front 227

Training environment that provides heightened stimulation to proprioceptors and mechoreceptors

Back 227

Multisensory condition

Front 228

The distance outside of an individuals base of support that they can go without losing control of their center of gravity.

Back 228

Limit of stability

Front 229

Training environment that is as unstable as cansafely be controlled by an individual

Back 229

controlled instability

Front 230

Ability of the kinetic chain to stablize a joint during movement

Back 230

Dynamic Joint stabilization

Front 231

Balance is a static process

Back 231

False- Functional balance is a dynamic process involving multiple neurological pathways

Front 232

Adequate force reduction and stabilization are required for optimum force producation

Back 232

True

Front 233

An individual's limit of stability is the distance outside of thebgase of support tht they can go to without losing control of their center of gravity

Back 233

True

Front 234

Only when playing sports is balance training effective

Back 234

False - Whether on a bball court, stability ball, or walking downstairs, maintaining balance is the key to all functional movements

Front 235

Maintence of postural equilibrium is a static process

Back 235

False - Postural equilibrium is an intergrated, dynamic process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency

Front 236

The main goal of balance training is to continually increase the client's awareness of their limits of stability by creating the most unstable envoronment avaiable

Back 236

False- The main goal of balance training is to increase a client's limits of stability by training in the most unstable environment tht they can safely control.

Front 237

Training environment that provides heightened stimulation to proprioceptors and mechoreceptors

Back 237

Multisensory condition

Front 238

The distance outside of an individuals base of support that they can go without losing control of their center of gravity.

Back 238

Limit of stability

Front 239

Training environment that is as unstable as cansafely be controlled by an individual

Back 239

controlled instability

Front 240

Ability of the kinetic chain to stablize a joint during movement

Back 240

Dynamic Joint stabilization

Front 241

Balance is a static process

Back 241

False- Functional balance is a dynamic process involving multiple neurological pathways

Front 242

Adequate force reduction and stabilization are required for optimum force producation

Back 242

True

Front 243

An individual's limit of stability is the distance outside of thebgase of support tht they can go to without losing control of their center of gravity

Back 243

True

Front 244

Only when playing sports is balance training effective

Back 244

False - Whether on a bball court, stability ball, or walking downstairs, maintaining balance is the key to all functional movements

Front 245

Maintence of postural equilibrium is a static process

Back 245

False - Postural equilibrium is an intergrated, dynamic process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency

Front 246

The main goal of balance training is to continually increase the client's awareness of their limits of stability by creating the most unstable envoronment avaiable

Back 246

False- The main goal of balance training is to increase a client's limits of stability by training in the most unstable environment tht they can safely control.

Front 247

Balance Stabilization exercises level
Reps
Tempo

Back 247

Single leg balance, Single leg balance and reach, Single leg balance hip internal and external rotation, single leg lift and chop
10 reps
3 secs in perfect alignment

Front 248

Balance Strength Level Exercises
Reps
Tempo

Back 248

Single-leg Squat, Single-leg squat touchdown, Single-leg romanian deadlift, Step-up to balance, lunge to balance,
8 reps
3-2-1 tempo

Front 249

Power Level exercises
Reps
Tempo

Back 249

Multiplanar hop with stablization (Sag, frontal, Tran hop with stabilization), box hop up with stabilization, Boz hop down with stabilization.
8 reps
controlled tempo

Front 250

Exercises that utilizes quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction

Back 250

Reactive Training

Front 251

To move with percision, forces must be reduced (eccentrically), stabilized (isometrically), and the produce concentrically

Back 251

Integrated performance paradigm

Front 252

Ability of the muscles to exert maximal force output in a minimal amount of time.

Back 252

Rate of force production

Front 253

The ability to react to stimulus and change the motion of the body in all planes of motion.

Back 253

Quickness

Front 254

The ability of accelerate, decelerate and change direction quickly while maintaining proper posture

Back 254

Agility

Front 255

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

Back 255

Speed

Front 256

Speed is the product of?

Back 256

Stride rate and stride length

Front 257

Proper sprint mechanics includes frontside mechanics
and backside mechanics, what are they?

Back 257

Frontside = Triple flexion - ankle dorsiflexion, knee flexion, and hip flexionof the front leg
Backside = triple extension- ankle plantar flexion, knee extension,and hip extension of the back leg

Front 258

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

Back 258

Exhaustion

Front 259

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

Back 259

Principle of specificity

Front 260

Refers to the energy demand placed upon the body

Back 260

Metobolic specificity

Front 261

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

Back 261

Strength

Front 262

General pattern of adaptation brought forth by stresses placed upon thte kinetic chain

Back 262

General adaptation syndrome

Front 263

The initial reaction to a stressor that allows for protective processses withiin the body.

Back 263

Alarm reaction

Front 264

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

Back 264

Resistance development

Front 265

Refers to the speed of contractions and exercise selection

Back 265

Neuromuscular specificity

Front 266

Refers to the weight and movements placed on the body

Back 266

Mechanical specificity

Front 267

Divisions of a training program into smaller progressive stages

Back 267

Periodization

Front 268

If a client demonstrates the movement compensationof an arching low back(anterior pelvic tilt) during the overhead squat assessment, which of the following choices would be implicated as being tight(overactive)

Back 268

Erector spinae

Front 269

When conducting the waist-to-hip ratio, what is the ratio for women and for men which may put these individuals at risk for a number of diseases

Back 269

.80 and .95

Front 270

It has been shown that obseity -related health problems begin to increase when a person;s BMI exceeds

Back 270

25

Front 271

What is the appropriate weight increase, following warm-up when performing a lower extremity strength assessment ( Squat)

Back 271

30 to 40 lbs

Front 272

Beta Blockers typically have what type of affect of the client's heart rate

Back 272

Decrease

Front 273

After a client has warmed up with light resistance for 8-10 rep, how much additional weight should be added when performing the lower extremity strength assessment

Back 273

30-40 lbs

Front 274

During the overhead squat assessment a client demostrates arms falling forward. In this scenario, which of the following stretches would be appropriate

Back 274

Static lat stretch

Front 275

What are the average resting heart rates for a male and female

Back 275

70 and 75

Front 276

What is the name of the assessment that tests upper extremity neuromuscular efficiency

Back 276

Pushing assessment

Front 277

Which of the following options would likely be considered underactive if a client's head protrudes forward during the concentric phase of a pulliing assessment

Back 277

Deep Cervical flexors

Front 278

A cellular structure that supplies energy for many biochemical cellular processess by undergoing enzymatic hydrolysis is known as

Back 278

Adenenosine triphosphate

Front 279

Which of the following muscles is primarily responsible for concentrically accelerating hip flexion and internal rotation

Back 279

Tensor fascia latae

Front 280

What is the term given to an anatomical location referring to a position on the same side of the body

Back 280

Ipsilateral

Front 281

When assiting muscle in the force couple substitutes for a prime mover during a muscle contraction which of the following is occuring

Back 281

Synergistic dominance

Front 282

A lunge to two arm dumbbell press is considered what type of exercise

Back 282

Total body strength

Front 283

condition in which there is a decrease in bone mass and density as well as an increase in the space between bones

Back 283

Osteroporosis

Front 284

Degeneration joint disease in which the body's immune system mistakenly attacks its own tissues

Back 284

Rheumatoid arthritis

Front 285

Conditions where lung tissues is normal, but flows are restricted

Back 285

Obstructive lung disease

Front 286

Characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremity

Back 286

Preipheral arterial disease

Front 287

Degeneration of cartilage in joints

Back 287

osteoarthritis

Front 288

Fastest growing health problem in the US

Back 288

obesity

Front 289

The precursor of osteoporosis and is indicated by lowered bone mass

Back 289

Osteopenia

Front 290

Conditions where the ability to expand the lungs is decreased

Back 290

Restrictive Lung Disease

Front 291

Metabolic disorder in which the body's ability to produce insulin or to utilize glucose is altered

Back 291

Diabetes

Front 292

Characterized by limping, lameness, and/or pain in the lower leg during mild exercise, resulting from a decrease in blood to the lower extremities

Back 292

Intermittent claudication

Front 293

Blood pressure of 140/90 or greater

Back 293

Hypertension

Front 294

Any various types of malignant neoplasm, most of which invade surrounding tissues, may spreadto several sites and arelikely to recur after attempted removal

Back 294

Cancer

Front 295

Inflammatory condition that mainly affects the joints

Back 295

Arthritis

Front 296

Amino acids the body is able to manufacture

Back 296

Non essential amino acids

Front 297

The utilization of protein for building and repairing tissues or structures

Back 297

Protein synthesis

Front 298

The sum of processess by which an animal or plant takes in and utilizes food substances

Back 298

Nutrition

Front 299

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

Back 299

Incomplete protein

Front 300

Amino acid are utilized to assist in energy production

Back 300

Gluconeogensis

Front 301

made up of amino acids linked together by peptide bonds

Back 301

Protein

Front 302

amino acids the body is unable to manufacture

Back 302

Essential amino acids

Front 303

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

Back 303

Biological value

Front 304

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

Back 304

Complete protein

Front 305

The storage form of carbohydrates in human is

Back 305

Gylcogen

Front 306

The rate at which ingested carbohydrates raise blood sugar and its accompanying effect on insulin release is referred to as

Back 306

Gylcogen index

Front 307

Weight gain or loss is related to total______________not the source of food eaten

Back 307

Energy intake

Front 308

The limiting factors for exercise performance is ________availability because maximal ___________ utilization cannot occur without it

Back 308

Carbohydrates, fat

Front 309

For most moderately active adults, a carbohydrates intake between _______ is recommended.

Back 309

50-70 %

Front 310

For individuals participating in endurance exercise a diet consisting of __________ of total calories from carbohydrates is recommended

Back 310

60%

Front 311

Of the lipids contained in foods, 95% are _______ and _____

Back 311

Fats, oils

Front 312

____________fatty acids are implicated as a risk factor for heart disease by raising bad cholesterol levels, whereas,______ fats are associated with increases in good cholesterol.

Back 312

Saturated, unsaturated

Front 313

If the goal is fat loss or to enhance overall health, a diet containing _________ of calories from fat is recommended

Back 313

10-30%

Front 314

an individual should drink approximately _______onces of water per day

Back 314

96

Front 315

Provides guidelines for what constitues an adequate intake of a nutrient

Back 315

Dietary reference intakes

Front 316

A recommended average daily nutrient intake level based on estimates of nutrient intake that are adequate for group of healthy people

Back 316

Adequate intake

Front 317

Labels that provide product information on required nutrient amounts and precent of daily value

Back 317

Supplement facts panel

Front 318

The average daily intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals

Back 318

Recommended dietary allowance

Front 319

A Substance that completes or makes an addition to daily intake

Back 319

Dietary Supplement

Front 320

The average daily nutrient intake level tht is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group

Back 320

Estimated Average Requirements

Front 321

The highest average daily nutrient intake level likely to pose no adverse health effects to almost all individuals

Back 321

Tolerable upper intake level

Front 322

Upper intake level values are set for each nutrient except for __________ and __________. The UL's for these nutrients are set from supplements or pharmacological sources only

Back 322

Vitamin E, Magnesium

Front 323

Excess ___________ can cause birth defects when a woman is taking too much at conception and during early pregnancy

Back 323

Vitamin A

Front 324

Excess ________ can result in the calcification of blood vessels and eventually damage the function of kidneys, heart and lungs

Back 324

Vitamin D

Front 325

Excess intake of ________ can interfere with the absorption of other minerals and can cause gastrointestinal irritation

Back 325

Iron

Front 326

Supplementation with Vitamin E and ________can complicate conditions for people on blood thinner

Back 326

Vitamin K 150

Front 327

Large doses of anti-inflammatory drugs may interfere with ____function and increase its requirement

Back 327

Folic Acid

Front 328

What does READ mean

Back 328

Rapport, empathy, assessment, developing