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ACSM Study Guide Questions And Answers Rated A+
Typology: Exams
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BIOMECHANICS ANS principles of physics related to energy and force as they apply to the human body PROXIMAL ANS CLOSER TO THE TRUNK DISTAL ANS further from the trunk SUPERIOR (CRANIAL) ANS above, toward the head INFERIOR (CAUDAL) ANS lower than, toward the feet ANTERIOR (VENTRAL) ANS toward the front POSTERIOR (DORSAL) ANS toward the back MEDIAL ANS closer to the midline LATERAL ANS further from the midline THREE CARDINAL BODY PLANES ANS sagittal plane, frontal plane, transverse plane SAGITTAL PLANE ANS makes a division into right and left portions FRONTAL PLANE ANS makes a division into anterior (front) and posterior (back) portions TRANSVERSE PLANE ANS makes a division into upper (superior) and lower (inferior) portions ROTATION ANS movement around a longitudinal axis, either toward or away from the midline
CIRCUMDUCTION ANS a combination of flexion, extension, abduction, and adduction EVERSION ANS turning the sole of the foot away from the midline INVERSION ANS turning the sole of the foot toward the midline Bones of the skull, vertebral column, ribs, and sternum... ANS AXIAL SKELETON VERTEBRAL COLUMN (SPINE) ANS serves as the main axial support for the body 4 Major curvatures of the adult vertebral column ANS cervical curve, thoracic curve, lumbar curve, sacral curve KYPHOSIS "primary curves" ANS curves of the thoracic and sacral regions LORDOSIS "secondary curves" ANS curves of the cervical and lumbar region Commonly found abnormal curves in the sagittal plane ANS hyperkyphosis and hyperlordosis HYPERKYPHOSIS ANS exaggerated posterior thoracic curvature HYPERLORDOSIS ANS exaggerated anterior lumbar curvature Commonly found abnormal curve in the frontal plane ANS scoliosis STERNUM ANS midline of the chest What are the 3 parts of the sternum? ANS manubrium, body, xiphoid process
RF for family history ANS myocardial infarction, coronary revascularization or sudden death to a 1st degree family member when >55 male, >65 female RF for cigarette smoking ANS within 6 months Risk factor for Dyslipidemia LDL ANS Lgreater than 130 mg/dL RF Dyslipidemia Total Cholesterol ANS greater than 200 mg/dL RF Dyslipidemia low HDL ANS less than 40 mg/dL RF Sedentary minutes of activity, days of week, past # of months ANS less than 30 min/day, 3 days/week, for at least 3 months RF Prediabetes fasting blood glucose ANS greater than or equal to 100 mg/dL up to 126 greater than or equal to 126 mg/dL ANS Fasting Blood Glucose for Diabetes diagnosis RF for Obesity ANS body mass of greater then or equal to 30kg/m2; waist girthgreater than 102 cm for men and 88 cm for women RF Age men, women ANS 45 men, 55 women Negative Risk Factor ANS HDL greater than 60 mg/dL RF for hypertensive ANS systolic greater than or equal to 140; diastolic greater then or equal to 90; confirmed by 2 separate occasions or on hypertension meds obesity ANS excessivly high amounts of body fat or adipose tissue in relation to lean body mass
overweight ANS increased body weight, in relation to height when compared to some standard of acceptable or desirable weight percent fat ANS the total amount of weight that is measured as fat tissue body mass index BMI ANS the height to weight ratio can be misleading because it does not consider body type lean body mass ANS not fat tissue: muscle, bone, skin etc anorexia nervosa ANS the disorder of self-induced starvation bulimia nervosa ANS the psychologically addictive cycle of binging/purging USRDA food pyramid ANS 1. fat, oils & sweets: use sparingly
guidelines for losing weight ANS 500 - 1000 cal daily to lose 1-2 lbs. per wk; same to increase kilocalaries ANS equivalent to losing 1 lb of fat 3500cal waist-hip ratio ANS Hips/Waist (ex. 45" waist and 36" hips... 36/45=.8)
ratios above .86 for women and .95 for men indicate abdominal adiposity Heart Rate (HR) ANS total # of times the heart contracts in one minute, increases with work-rate during exercise Stroke Volume ANS amount of blood pumped from the left ventricle in one beat Cardiac Output ANS the amount of blood pumped from the heart in one minute Blood Pressure ANS arterial pressure providing force for blood flow (systolic and diastolic pressure) Arteriovenous Oxygen Difference ANS difference between oxygen content of arterial and venous blood Blood Flow ANS distribution of the cardiac output Maximum Oxygen Consumption ANS highest rate and amount of oxygen achieved at maximal physical exertion Types of muscle tissue ANS cardiac, smooth, and skeletal Cardiac muscle ANS cardiac muscle tissue is involuntary, it is the tissue of the heart smooth muscle ANS involuntary muscle tissue that lines the arterial walls and organs of the body skeletal muscle ANS voluntary and made up of striated fibers Kinesiology ANS the study of human movement Bones ANS mineral reservior, internal skeleton (levers)
joints ANS where two bones meet (fulcrum and axis) muscle tissue ANS elastic tissue with contractile properties (pulley) tendons ANS connective tissue that connects muscles to bone ligaments ANS connective tissue that connects bone to bone cartilage ANS white fibrous tissue that cushions surfaces and prevents friction (cushions bones) anterior/posterior ANS front/ back inferior/superior ANS below/ above medial/lateral ANS closer to midline/further from midline proximal/distal ANS closer to trunk/further from trunk abduction/adduction ANS movement away/into from midline horizontal abduction ANS the row horizontal adduction ANS chest press supination/ pronation ANS rotational movement, results in the palm facing upward/downward flexion ANS decrease joint angle (elbow curl) extension ANS increase in joint angle
lateral flexion ANS decrease in joint angle (spine side bend, love handles) Physical Activity ANS bodily (musculoskeletal movement leading to caloric expenditure Exercise ANS movement done for improvement in one or more components of fitness 5 components of Physical Fitness ANS a group of characteristics a person achieves/possesses related to physical activity and cardiorepiratory, muscle endurance, muscle strength, flexibility, body composition cardiorespiratory ANS increases the capacity of the heart, lungs, and blood carrying vessels to deliver oxygen; also called aerobic fitness muscle endurance ANS refers to a muscle's ability to perform repeated contractions or hold static contractions muscle strength ANS the amount of force a muscle can exert in a single all-out effort (1 Rep Mas/1RM) flexibility ANS refers to a joint's range of mobility (ROM) Body Composition ANS refers to th ratio of lean body mass compared to fat mass Principle of Adaptation/Overload Training and Progression ANS - greater then normal demand is placed upon muscles,
Principle of Specificity of Training ANS The body adapts to specific exercise training stimulus with specific physical and physiological adaptations. Cardio adaptations ANS - resting heart rate decreases by approx 10 - 15 bpm
Hydration recommendations according to ACSM ANS approx. 3-6 ounces of water every 1-2 miles of the race ATP-PC phosphagen system (anaerobic) ANS 25 - 30 seconds of high intesity work (spints, weight lifting) Anaerobic Glycolysis/Lactic Acid System (anaerobic) ANS 1 - 2 min of high intensity work 400-800m distance sprint Oxygen System (aerobic) ANS fuels activities lasting more than 2-3 min. Capacity is limited only by oxygen and fuel avail. to the cell Ipsilateral ANS same Side Contralateral ANS opposite side unilateral ANS one side bilateral ANS both sides supine ANS lying face up prone ANS lying face down upper respiratory system ANS nose, sinuses, pharynx, larynx ...filters air lower respiratory system ANS trachea, bronchi, bronchiloes, alveoli...puts oxygen into blood anatomical sites of pulse ANS carotid, brachial, radial, femoral type 1 fibers ANS slow twitch, slow oxidative and red twitch fibers (aerobic)
type IIA fibers ANS have aerobic and anaerobic capabilities and refered to as intermediate fibers, continuum fibers, fast oxidative glycolitic fibers type IIB ANS anaerobic in nature. refered as fast glycolitic fibers sliding filament theory ANS the events that occur b/w actin and myosin during muscle contraction and relaxation
caffine ANS may extend endurance in moderate aerobic exercise alcohol ANS dehydrating-may impair exercise tolerance and increase risk of heart injury nicotine ANS may elevate HR,BP and respiratory response A.O.M.S ANS Acute-onset muscle soreness; muscle fatigue and discomfort dimininishes when exercise stops D.O.M.S ANS delayed onset muscle soreness;muscle discomfort 24-36 hr after exercise overuse/chronic muscle and joint injury ANS tendonitis, fasciitis, bursitis, osteoarthritis tendonitis ANS inflammation of a tendon fasciitis ANS inflammation of the fascia; fascia is a connective tissue that surrounds muscles, groups of muscles, blood vessels, and nerves, binding those structures together in much the same manner as plastic wrap can be used to hold the contents of sandwiches together bursitis ANS Bursitis is inflammation of the fluid-filled sac (bursa) that lies between a tendon and skin, or between a tendon and bone osteoarthritis ANS chronic breakdown of cartilage in the joints normal acute cardiorespiratory response to aerobic exercise ANS elevated HR, SV, Cardiac output, BP, Blood Flow, Arteriovenous oxygen difference, pulmonary ventilation and oxygen consumption pulmonary ventilation ANS vol of air exchanged per minute Force ANS any interaction b/w 2 objects producing a change in magnitude or direction of motion
torque ANS rotary force 1st class lever ANS primarly for balance;see saw, head on cervical vertebrea 2nd class lever ANS primarly for power; wheel borrw, plater flexion during walking 3rd class lever ANS range of motion; shovel, exbow flexion; we use this the most isometric/static contraction ANS tension is created within the muscle fiber, but the fiber change length and there is no change in joint angle F=R Isotonic/dynamic contraction ANS muscle fibers change length and joint angles; Work= force x distance; can concentric or eccentric concentric ANS muscle fibers creating cross bridges while shortening in length against the pull of gravity F>R eccentric ANS muscle fibers creating cross bridges while returning to resting length while going with gravity R>F Isokinetic ANS variable force w. accommodating speed agonist ANS muscle responsible for producing joint movement ex. bicep during curl antagonist ANS opposing muscle to the prime mover synergists ANS muscles involved in stabilizing, fixating or assisting at the joint SPIES ANS Social: support systems
Physical: physical/phyiological well-being Intellectual: Open to Learn Emotional:Coping Skills Spiritual:living in harmony Transtheoretical Model stages of change ANS Pre-contemplation: not ready to exercise Contemplation: thinking about behavior change Preparation:doing something related to exercise, but not meeting the guidelines Action: meeting set criteria of at least 6 months Maintenance: met criteria of 6 months, and continuing internal/external rotation ANS transverse plane rotation towards/away from midline retraction/protraction ANS scapula toward (add) and away from midline (abd) hyperextension ANS extension beyond normal degree of extension Work = ANS Force x distance = work dose response ANS sedentary individuals will demonstrate significicant improvements in fitness early in training program regular physical activity can improve health and reduce health risks by... ANS reduces...
Increases...
Left Ventricle. As it pumps, the pressure will close the mitral valve and open the aortic valve, with blood passing through to the Aorta, where it will be delivered to the rest of the body. Mitral valve prolapse ANS heart problem resulting from the mitral valve not regulating the flow of blood between the left atrium and left ventricle of the heart Arrhythmias ANS An arrhythmia is a disorder of the heart rate (pulse) or heart rhythm, such as beating too fast (tachycardia), too slow (bradycardia), or irregularly. atrophy ANS decrease in the mass of the muscle;Muscle atrophy results from a co-morbidity of several common diseases, including cancer, AIDS, congestive heart failure, COPD (chronic obstructive pulmonary disease), renal failure, starvation hypertrophy ANS Enlargement of muscle 2 types of hypertrophy ANS sarcoplasmic and myofibrillar sarcoplasmic ANS volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength myofibrillar ANS actin and myosin contractile proteins increase in number and add to muscular strength as well as a small increase in the size of the muscle Par-Q ANS Physical Activity Readiness identifies people who should not be tested in a field setting. Proceed with caution if a client answers yes to one or more questions. May require physician clearance informed consent ANS lets person know there is a risk to exercise order of exercise assessments ANS 1.resting mesurements (BP/HR/Body Fat/height/weight) 2.cardio test 3.muscular endurance 4.flex
Heart rate reserve ANS HRR = HRmax − HRrest Karvonen formula ANS aka max heart rate reserve method; training HR = (max HR - resting HR) X target intensity (40/50-85%) + resting HR FITTE (resistance training) ANS Frequency(2-3x a week), Intensity (2 to 4 sets of 8-12 reps w/ 2-3 mins b/w sets) Time no longer then 60 mins, Type (various resistance equipment), Enjoyment Risk stratifications (low) ANS men/women w/ 1 or less CVD; can participate in moderate(40%-60%) and vigorous (>60% VO2R) exercise w/o prior medical testing Risk stratifications (med) ANS Men 45 or older Women 55 or older and Those who meet the threshold for two or more positive risk factor are considered moderate risk; can participate in moderate(40%-60%) but need prior medical testing for vigorous (>60% VO2R) exercise Risk stratifications (high) ANS Cardiac, peripheral vascular, or cerebrovascular disease Chronic OPD, asthma, interstitial lung disease, or cystic fibrosis Diabetes type 1 or 2, thyroid disorders, renal, or liver disease VAK ANS visual learner: Auditory Learner Kinesthetic Learner the learning process ANS cognitive phase:learn general skill concepts associative phase: practice and refine automatic phase: skill is developed and consistent
social learning theory ANS the theory that we learn social behavior by observing and imitating and by being rewarded or punished. SMART Goals ANS Specific, Measurable, Attainable, Realistic, Timely active listening ANS Empathic listening in which the listener echoes, restates, and clarifies Body composition testing ANS Skin Fold Caliper
1RM table ANS 60% = 17 70%= 80%= 8 90%= 100%= exercise and pregnancy ANS - Supine position should be avoided after 1st trimester
Anaerobic Glycolysis ANS - transformation of glucose to pyruvate when limited amounts of oxygen (O2) are available
Radial: thumb side of forearm Brachial: groove formed b/w tricep and bicep Carotid: anterior portion of the neck arterioles ANS the smallest arteries that connect with the capillaries which allow the exchange of blood and other nutrients with various tissue veins ANS blood vessels that carry blood back to the heart venules ANS small veins that drain blood from the capillaries and then join to form a vein Fibrous joints ANS Fibrous joints connect bones without allowing any movement. The bones of your skull and pelvis are held together by fibrous joints. Cartilaginous joint ANS Cartilaginous joints are joints in which the bones are attached by cartilage. These joints allow for only a little movment, such as in the spine or ribs. Synovial joints ANS Synovial joints allow for much more movement than cartilaginous joints. Cavaties between bones in synovial joints are filled with synovial fluid. This fluid helps lubricate and protect the bones. Bursa sacks contain the synovial fluid. saddle joint ANS A saddle joint allows movement back and forth and up and down, bot does not allow for rotation like a ball and socket joint. Ball and socket joint ANS A ball and socket joint allows for radial movment in almost any direction. They are found in the hips and shoulders. (Like a door knob) Ellipsoid joints ANS Ellipsoid joints are similar to a ball and socket joint. They allow the same type of movment to a lesser magnitude. The wrist is an ellipsoid joint. Pivot joints ANS Pivot joints allow rotation arround an axis. The neck and forearms have pivot joints. In the neck the occipital bone spins over the top of the axis. In the forearms the radius and ulna twist arround each other.
gliding or plane joint ANS In a gliding or plane joint bones slide past each other. Midcarpal and midtarsal joints are gliding joints testing preliminaries ANS have clients min. factors that influence heart rate including:
major joint action for
Midaxillary line at the level of the xiphoid process of the sternum skinfold Subscapular ANS Diagonal fold 1 to 2 cm below the inferior angle of the scapula skinfold suprailium ANS Diagonal fold Anterior axillary line immediately superior to the iliac crest in line with the natural angle of the iliac crest taken skinfold thigh ANS Vertical fold Anterior midline of the thigh Midway between the proximal border of the patella (upper knee) and the inguinal crease (hip) skinfold calf ANS Vertical fold maximum circumference of calf on the midline of medial border 9 site skinfold locations ANS abs tricep bicep chest midaxillary subscapular suprailium thigh calf 3 site skinfold locations ANS (men)chest, abs, thigh (women) triceps, suprailium, thigh metabolic syndrome ANS fat deposited in the abdom. area is more highly correlated to heart disease
asthma ANS narrowing of airways brought about by allergens and stressors