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BIOMECHANICS - CORRECT ANSWER-✔✔✅principles of physics related to energy and force as they apply to the human body PROXIMAL - CORRECT ANSWER-✔✔✅CLOSER TO THE TRUNK DISTAL - CORRECT ANSWER-✔✔✅further from the trunk SUPERIOR (CRANIAL) - CORRECT ANSWER-✔✔✅above, toward the head INFERIOR (CAUDAL) - CORRECT ANSWER-✔✔✅lower than, toward the feet ANTERIOR (VENTRAL) - CORRECT ANSWER-✔✔✅toward the front POSTERIOR (DORSAL) - CORRECT ANSWER-✔✔✅toward the back MEDIAL - CORRECT ANSWER-✔✔✅closer to the midline LATERAL - CORRECT ANSWER-✔✔✅further from the midline THREE CARDINAL BODY PLANES - CORRECT ANSWER-✔✔✅sagittal plane, frontal plane, transverse plane SAGITTAL PLANE - CORRECT ANSWER-✔✔✅makes a division into right and left portions FRONTAL PLANE - CORRECT ANSWER-✔✔✅makes a division into anterior (front) and posterior (back) portions

TRANSVERSE PLANE - CORRECT ANSWER-✔✔✅makes a division into upper (superior) and lower (inferior) portions ROTATION - CORRECT ANSWER-✔✔✅movement around a longitudinal axis, either toward or away from the midline CIRCUMDUCTION - CORRECT ANSWER-✔✔✅a combination of flexion, extension, abduction, and adduction EVERSION - CORRECT ANSWER-✔✔✅turning the sole of the foot away from the midline INVERSION - CORRECT ANSWER-✔✔✅turning the sole of the foot toward the midline Bones of the skull, vertebral column, ribs, and sternum... - CORRECT ANSWER-✔✔✅AXIAL SKELETON VERTEBRAL COLUMN (SPINE) - CORRECT ANSWER-✔✔✅serves as the main axial support for the body 4 Major curvatures of the adult vertebral column - CORRECT ANSWER-✔✔✅cervical curve, thoracic curve, lumbar curve, sacral curve KYPHOSIS "primary curves" - CORRECT ANSWER-✔✔✅curves of the thoracic and sacral regions LORDOSIS "secondary curves" - CORRECT ANSWER-✔✔✅curves of the cervical and lumbar region Commonly found abnormal curves in the sagittal plane - CORRECT ANSWER-✔✔✅hyperkyphosis and hyperlordosis HYPERKYPHOSIS - CORRECT ANSWER-✔✔✅exaggerated posterior thoracic curvature

RF Age men, women - CORRECT ANSWER-✔✔✅45 men, 55 women Negative Risk Factor - CORRECT ANSWER-✔✔✅HDL greater than 60 mg/dL RF for hypertensive - CORRECT ANSWER-✔✔✅systolic greater than or equal to 140; diastolic greater then or equal to 90; confirmed by 2 separate occasions or on hypertension meds obesity - CORRECT ANSWER-✔✔✅excessivly high amounts of body fat or adipose tissue in relation to lean body mass overweight - CORRECT ANSWER-✔✔✅increased body weight, in relation to height when compared to some standard of acceptable or desirable weight percent fat - CORRECT ANSWER-✔✔✅the total amount of weight that is measured as fat tissue body mass index BMI - CORRECT ANSWER-✔✔✅the height to weight ratio can be misleading because it does not consider body type lean body mass - CORRECT ANSWER-✔✔✅not fat tissue: muscle, bone, skin etc anorexia nervosa - CORRECT ANSWER-✔✔✅the disorder of self-induced starvation bulimia nervosa - CORRECT ANSWER-✔✔✅the psychologically addictive cycle of binging/purging USRDA food pyramid - CORRECT ANSWER-✔✔✅1. fat, oils & sweets: use sparingly

2. milk, yogurt &cheese 2-3 servings;
3. meat, poultry, fish, dry beans, nuts, eggs: 2-3 servings;
4. fruits: 3-5 serv;
5. veggies: 3-5 serv.

6. bread, cereal, rice, & pasta: 6-11 serv female athlete triad - CORRECT ANSWER-✔✔✅amenorrhea, osteoporosis, and eating disorders; when left untreated they damage the musculoskeletal and reproductive systems

of kilocalories in one gram - CORRECT ANSWER-✔✔✅Carbo= 4; fats=9; protein=4; alcohol=

guidelines for losing weight - CORRECT ANSWER-✔✔✅500-1000 cal daily to lose 1-2 lbs. per wk; same to increase kilocalaries - CORRECT ANSWER-✔✔✅equivalent to losing 1 lb of fat 3500cal waist-hip ratio - CORRECT ANSWER-✔✔✅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) - CORRECT ANSWER-✔✔✅total # of times the heart contracts in one minute, increases with work-rate during exercise Stroke Volume - CORRECT ANSWER-✔✔✅amount of blood pumped from the left ventricle in one beat Cardiac Output - CORRECT ANSWER-✔✔✅the amount of blood pumped from the heart in one minute Blood Pressure - CORRECT ANSWER-✔✔✅arterial pressure providing force for blood flow (systolic and diastolic pressure) Arteriovenous Oxygen Difference - CORRECT ANSWER-✔✔✅difference between oxygen content of arterial and venous blood Blood Flow - CORRECT ANSWER-✔✔✅distribution of the cardiac output

medial/lateral - CORRECT ANSWER-✔✔✅closer to midline/further from midline proximal/distal - CORRECT ANSWER-✔✔✅closer to trunk/further from trunk abduction/adduction - CORRECT ANSWER-✔✔✅movement away/into from midline horizontal abduction - CORRECT ANSWER-✔✔✅the row horizontal adduction - CORRECT ANSWER-✔✔✅chest press supination/ pronation - CORRECT ANSWER-✔✔✅rotational movement, results in the palm facing upward/downward flexion - CORRECT ANSWER-✔✔✅decrease joint angle (elbow curl) extension - CORRECT ANSWER-✔✔✅increase in joint angle lateral flexion - CORRECT ANSWER-✔✔✅decrease in joint angle (spine side bend, love handles) Physical Activity - CORRECT ANSWER-✔✔✅bodily (musculoskeletal movement leading to caloric expenditure Exercise - CORRECT ANSWER-✔✔✅movement done for improvement in one or more components of fitness 5 components of Physical Fitness - CORRECT ANSWER-✔✔✅a group of characteristics a person achieves/possesses related to physical activity and cardiorepiratory, muscle endurance, muscle strength, flexibility, body composition

cardiorespiratory - CORRECT ANSWER-✔✔✅increases the capacity of the heart, lungs, and blood carrying vessels to deliver oxygen; also called aerobic fitness muscle endurance - CORRECT ANSWER-✔✔✅refers to a muscle's ability to perform repeated contractions or hold static contractions muscle strength - CORRECT ANSWER-✔✔✅the amount of force a muscle can exert in a single all-out effort (1 Rep Mas/1RM) flexibility - CORRECT ANSWER-✔✔✅refers to a joint's range of mobility (ROM) Body Composition - CORRECT ANSWER-✔✔✅refers to th ratio of lean body mass compared to fat mass Principle of Adaptation/Overload Training and Progression - CORRECT ANSWER-✔✔✅-greater then normal demand is placed upon muscles, -to enhance the muscular fitness, the system must be progressively overloaded -tension required for strength gain is about 60% - 80% of 1RM -fleck and kraemer recommend 75 - 90% Progression involves increasing/changing one or more of the exercise training components to promote adaptations Principle of Specificity of Training - CORRECT ANSWER-✔✔✅The body adapts to specific exercise training stimulus with specific physical and physiological adaptations. Cardio adaptations - CORRECT ANSWER-✔✔✅-resting heart rate decreases by approx 10 - 15 bpm -SV increases both at rest and during exercise -Resting SBP/DBP may decrease (if prev elevated) Exercise Program Components - CORRECT ANSWER-✔✔✅(FITTE) Frequency, Intensity, Time/Duration, Type/Mode, Enjoyment

Anaerobic Glycolysis/Lactic Acid System (anaerobic) - CORRECT ANSWER-✔✔✅1-2 min of high intensity work 400-800m distance sprint Oxygen System (aerobic) - CORRECT ANSWER-✔✔✅fuels activities lasting more than 2-3 min. Capacity is limited only by oxygen and fuel avail. to the cell Ipsilateral - CORRECT ANSWER-✔✔✅same Side Contralateral - CORRECT ANSWER-✔✔✅opposite side unilateral - CORRECT ANSWER-✔✔✅one side bilateral - CORRECT ANSWER-✔✔✅both sides supine - CORRECT ANSWER-✔✔✅lying face up prone - CORRECT ANSWER-✔✔✅lying face down upper respiratory system - CORRECT ANSWER-✔✔✅nose, sinuses, pharynx, larynx ...filters air lower respiratory system - CORRECT ANSWER-✔✔✅trachea, bronchi, bronchiloes, alveoli...puts oxygen into blood anatomical sites of pulse - CORRECT ANSWER-✔✔✅carotid, brachial, radial, femoral type 1 fibers - CORRECT ANSWER-✔✔✅slow twitch, slow oxidative and red twitch fibers (aerobic) type IIA fibers - CORRECT ANSWER-✔✔✅have aerobic and anaerobic capabilities and refered to as intermediate fibers, continuum fibers, fast oxidative glycolitic fibers

type IIB - CORRECT ANSWER-✔✔✅anaerobic in nature. refered as fast glycolitic fibers sliding filament theory - CORRECT ANSWER-✔✔✅the events that occur b/w actin and myosin during muscle contraction and relaxation -when nerve impulse is received, the cross bridges of myosin will put the actin filaments towards the center of the sarcomere and tension is created neuromuscular activation - CORRECT ANSWER-✔✔✅stimulus for vol. physical activity initiates in the brain and is then transformed into a movement pattern antihypertensive meds - CORRECT ANSWER-✔✔✅reduces high blood pressure anti-anginal - CORRECT ANSWER-✔✔✅reduces angina/chest pain brochodilator - CORRECT ANSWER-✔✔✅relaxes bronchial passageways hypoglycemic - CORRECT ANSWER-✔✔✅reduces blood sugar anti-arrhythmic - CORRECT ANSWER-✔✔✅prevents/controls abnormal heart rhythms psychotropic - CORRECT ANSWER-✔✔✅affects behavior antihistamine - CORRECT ANSWER-✔✔✅prevents system of allergic response vasodilator - CORRECT ANSWER-✔✔✅widens blood vessal beta-blocker - CORRECT ANSWER-✔✔✅reduces resting and exercise heart rate and blood pressure

Force - CORRECT ANSWER-✔✔✅any interaction b/w 2 objects producing a change in magnitude or direction of motion torque - CORRECT ANSWER-✔✔✅rotary force 1st class lever - CORRECT ANSWER-✔✔✅primarly for balance;see saw, head on cervical vertebrea 2nd class lever - CORRECT ANSWER-✔✔✅primarly for power; wheel borrw, plater flexion during walking 3rd class lever - CORRECT ANSWER-✔✔✅range of motion; shovel, exbow flexion; we use this the most isometric/static contraction - CORRECT ANSWER-✔✔✅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 - CORRECT ANSWER-✔✔✅muscle fibers change length and joint angles; Work= force x distance; can concentric or eccentric concentric - CORRECT ANSWER-✔✔✅muscle fibers creating cross bridges while shortening in length against the pull of gravity F>R eccentric - CORRECT ANSWER-✔✔✅muscle fibers creating cross bridges while returning to resting length while going with gravity R>F Isokinetic - CORRECT ANSWER-✔✔✅variable force w. accommodating speed agonist - CORRECT ANSWER-✔✔✅muscle responsible for producing joint movement ex. bicep during curl antagonist - CORRECT ANSWER-✔✔✅opposing muscle to the prime mover

synergists - CORRECT ANSWER-✔✔✅muscles involved in stabilizing, fixating or assisting at the joint SPIES - CORRECT ANSWER-✔✔✅Social: support systems Physical: physical/phyiological well-being Intellectual: Open to Learn Emotional:Coping Skills Spiritual:living in harmony Transtheoretical Model stages of change - CORRECT ANSWER-✔✔✅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 - CORRECT ANSWER-✔✔✅transverse plane rotation towards/away from midline retraction/protraction - CORRECT ANSWER-✔✔✅scapula toward (add) and away from midline (abd) hyperextension - CORRECT ANSWER-✔✔✅extension beyond normal degree of extension Work = - CORRECT ANSWER-✔✔✅Force x distance = work dose response - CORRECT ANSWER-✔✔✅sedentary individuals will demonstrate significicant improvements in fitness early in training program regular physical activity can improve health and reduce health risks by... - CORRECT ANSWER- ✔✔✅reduces...

-certain cancers Direction of blood flow - CORRECT ANSWER-✔✔✅The Right Atrium, receives "used blood" from the body. Blood will be pushed through the tricuspid valve to the Right Ventricle, the chamber which will pump to the lungs through the pulmonic valve to the Pulmonary Arteries, providing blood to both lungs. Blood is circulated through the lungs where carbon dioxide is removed and oxygen added. It returns through the Pulmonary Veins, which empty into the Left Atrium, a chamber which will push the Mitral Valve open. Blood then passes into the 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 - CORRECT ANSWER-✔✔✅heart problem resulting from the mitral valve not regulating the flow of blood between the left atrium and left ventricle of the heart Arrhythmias - CORRECT ANSWER-✔✔✅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 - CORRECT ANSWER-✔✔✅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 - CORRECT ANSWER-✔✔✅Enlargement of muscle 2 types of hypertrophy - CORRECT ANSWER-✔✔✅sarcoplasmic and myofibrillar sarcoplasmic - CORRECT ANSWER-✔✔✅volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength myofibrillar - CORRECT ANSWER-✔✔✅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 - CORRECT ANSWER-✔✔✅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 - CORRECT ANSWER-✔✔✅lets person know there is a risk to exercise order of exercise assessments - CORRECT ANSWER-✔✔✅1.resting mesurements (BP/HR/Body Fat/height/weight) 2.cardio test 3.muscular endurance 4.flex Heart rate reserve - CORRECT ANSWER-✔✔✅HRR = HRmax − HRrest Karvonen formula - CORRECT ANSWER-✔✔✅aka max heart rate reserve method; training HR = (max HR - resting HR) X target intensity (40/50-85%) + resting HR FITTE (resistance training) - CORRECT ANSWER-✔✔✅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) - CORRECT ANSWER-✔✔✅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) - CORRECT ANSWER-✔✔✅Men 45 or older Women 55 or older

Dietery Recommendations - CORRECT ANSWER-✔✔✅Carbs: 55%-60% Fat: 25%- 30% Protein: 10% - 15% 6oz of grains (3oz of whole-grain), 2.5 cups veggies, 2 cups fruits, 3 cups milk Periodization - CORRECT ANSWER-✔✔✅Macrocycle: largest cycle Mesocycle: next largest (4 - 6 in yr) Microcycle: smallest cycles (1 - 4 wks) Linear v Non Linear Linear changes intensity every 4- 6 wks -hypertrophy (high vol,short rest) -Strength/power (reduced vol,increase load/rest) -Peaking (low vol/high load/rest) -Recovery (active rest) Non Linear changes every day within a 4- 6 wk period 1RM table - CORRECT ANSWER-✔✔✅60% = 17 70%= 80%= 8 90%= 100%= exercise and pregnancy - CORRECT ANSWER-✔✔✅-Supine position should be avoided after 1st trimester -low/mod intensity -non-ballistic -proper clothing and hydration to prevent overheating

high risk flexibility - CORRECT ANSWER-✔✔✅standing toe touches, barre streches, hurdler strech, neck circles, yoga plough, knee hyperflexion Static stretching - CORRECT ANSWER-✔✔✅active: muscle is actively moved through ROM passive:muscle is actively moved through ROM by partner/device Ballistic Stretching - CORRECT ANSWER-✔✔✅a series of quick but gentle bouncing or bobbing motions designed to stretch your muscles Dynamic Stretching - CORRECT ANSWER-✔✔✅Stretching that involves moving the joints through their full range of motion to mimic a movement used in a sport or exercise to increase joint flexibility, core temp and circulation Proprioceptive Neuromuscular Facilitation PNF - CORRECT ANSWER-✔✔✅Stretch muscle statically, contract and stretch muscle statically beyond initial static stretch Sarcomere - CORRECT ANSWER-✔✔✅smallest contractile unit of a muscle cell; composed of 2 types of muscle protein, -actin "thin filament", which contains troponin and tropomyosin -myosin "thick filament" : contains many cross bridges Anaerobic Glycolysis - CORRECT ANSWER-✔✔✅-transformation of glucose to pyruvate when limited amounts of oxygen (O2) are available -glycolysis doesnt use oxygen and is considered anaerobic -The burning sensation in muscles during hard exercise can be attributed to the production of hydrogen ions which form lactic acid along with lactate tricuspid valve - CORRECT ANSWER-✔✔✅situated between the right atrium and the right ventricle; controls the flow of blood from RA to RV