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7 primary movements - Answer- push, pull, bend, twist, squat, lunge, gait Name at least 5 benefits of exercise. - Answer- Better appearance, improved health, feeling better, performing better, and stress reliever What are the components of Fitness? - Answer- Nutritional Guidance, Flexibility Training/ROM, Cardiovascular Training, Resistance Training, and Attitude Training What is a calorie? - Answer- Unit of Energy Define Active Stretching. Give an example. - Answer- Ability to move a bone around an axis using An internal force. An example is bringing your leg up high and then holding it there w/o anything (other than your leg muscles themselves) to keep the leg in an extended position. Define Passive Stretching. Give an example. I - Answer- Ability to move a bone around an axis with help from an external force. An example is using a belt when stretching. Define Static Stretching. Give an example. - Answer- Not continually moving. An example is Quadriceps Stretch (flamingos) Define Ballistic Stretching. Give an example. - Answer- In constant motion. An example is standing upright and putting either leg on elevation to front. Keep legs straight. With back straight bend over and repeatedly reach forward and relax. What is blood pressure? - Answer- Amount of pressure placed on the arterial walls during the pumping (systolic) and diastolic phases. What is the formula for training heart rate? - Answer- (220-age) x % of max heart rate Define endurance - Answer- Submaximal force repeatedly over time Define strength - Answer- Maximum force produced in a specific enviroment
Define power - Answer- work over time What is your core? - Answer- Defined as the ability to stabilize your spine and transfer load efficiently throughout the body List at least 5 cardiac risk factors - Answer- High blood pressure, diabetes, cholesterol level, heart disease, smoking. List at least 3 signs and symptoms of cardiopulmonary disease - Answer- Chest pain, shortness of breath, irregular or accelerated heart rate What are 3 risk stratifications - Answer- Apparently healthy (AH), Increased Risk (IR), Known Disease (KD) Why do we start any program with assessments? - Answer- So that you can identify their strengths and weaknesses. What is the purpose of the overhead squat? - Answer- it works almost the entire kinetic chain, and it can tell you a lot on what a client needs to work on to be stronger and feel better. Also, it helps with posture. What is the purpose of the push-up hold? - Answer- The purpose is to access the entire body, the head, the scapulae, and the lower back to see if they have any problems in that area. Why do we assess leg lowering? - Answer- To access their core. What does the term multi-planar in the multi planer step and hold? - Answer- Coordination What are the bio-motor abilities? - Answer- Strength, Endurance, Speed, Flexibility, Coordination What are the 5 components to a healthy eating strategy? - Answer- Eating 5-6 meals per day, do not eat refined foods, drinks lots of water, watch your fat intake, and proper supplementation. What are the 6 essential nutrients - Answer- Vitamins, Minerals, Protein, Carbs, Fats, Water How many calories are given of from 1 gram of Protein? Carbs? Fats? - Answer- Protein - 4 Carbs - 4 Fats - 9
What is a slow twitch muscle? Fast Twitch Muscle? What types are they each? - Answer- Slow Twitch Muscles Type 1 - Not capable of high intensity constructions (endurance and posterior muscles) Fast Twitch Muscles Type 2 - Capable of producing high intensity constructions What is the function of a muscle spindle? - Answer- They sense stretch and/or rate of length change in a muscle and causes a contraction What is Golgi tendon organ? - Answer- Once tension is placed on the muscle for a length of time, the Golgi tendon organ will override the message from the muscle spindle causing the muscle to relax. List 4 components of the sliding filament theory - Answer- Actin, Myosin, Tropomyosin (Troponin + Myosin) What are the 3 types of contractions? Describe how they work w/ force. - Answer- Concentric Action - Force Production Isometric Action = Stabilization of Force Eccentric Action = Force Reduction What is another name for energy systems? - Answer- Metabolic Pathways What are 3 energy systems? - Answer- ATP-CP, Glycolysis, Oxidate Phosphorylation What is the time and intensity association w/ each energy system? - Answer- ATP-CP - High Intensity, less than 10 seconds Glycolysis - High intensity, lasting 1-3 minutes Oxidative Phosphorylation - Long duration, lasting more than 3 minutes What is the force around a joint called? - Answer- Force around joint is called torque How can you increase the force around a joint w/o increasing load? - Answer- Increase force w/o increasing load when center of gravity of free weight falls further away from axis of rotation What are the curves of the spine called and where are they located? - Answer- Kyphotic Curve - Thoracic Region Lordotic Curve - Lumbar Region What are the bones of the spine? - Answer- Cervical, Thoracic, Lumbar, Sacrum, Cocoyx
What is in between the bones of the spine? (except the sacrum and coccyx) - Answer- In between the bones of your spine are vertebrae and in between that you have intervertebral discs Where is the sacroiliac joint? What 2 bones make up the SI joint? - Answer- The sacroiliac joint is where the pelvis and sacrum meet. What bones make up the shoulder complex? - Answer- The humerus, clavicle, and scapula Name 2 joints of the shoulder complex? - Answer- Gleno Humeral (GH Joint) & Scapulo What muscles act as ligaments and hold the gleno-humeral joint together? - Answer- Infranspinatus, Supraspinatus, Teres Minor, Subscapularis act as ligaments What bones make up the elbow? - Answer- Humerus, Radius, and Ulna Bones Name 2 joints of the shoulder complex - Answer- 1) Gleno Humeral (GH Joint), Scapulo What muscles abduct the hip? - Answer- TFL, Gluteus Medius, and Gluteus Minimus What muscles extend the knee? - Answer- Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius What muscles abduct the hip? - Answer- TFL, Gluteus Medius, & Gluteus Minimus abduct the hip What muscle extends the knee and flexes the hip? - Answer- Rectus Femoris extends knee and flexes hip What should you do before you move (create mobility)? - Answer- Before you move you should stabilize What muscle is integral in posture? - Answer- The core muscles are integral in posture. What are the joint actions of the hip, knee, and ankle during the CONCENTRIC phase of the squat (ex. coming up) - Answer- During the concentric phase the knees extend, hips extend, and ankles plantar flex What are the joint actions of the shoulder, elbow, and scapula during the CONCENTRIC phase of a bench press? - Answer- The shoulder flexes, elbow extends and scapulas abduct What are the possible tight muscles of someone who has a rounded shoulder pattern? - Answer- Trapezius, Lats, Pectorals, Levitator Scapulae,
6 primary positions - Answer- lying, sitting, kneeling, standing, squatting, lunging FITTR Principle - Answer- Frequency, Intensity, Time, Type, Rate of progression MAVA technique for attitude training - Answer- Mindfulness, Affirmation, Visualization, Anchoring
