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Health - condition of your current state of being, related to the absence of disease or injury ADL - Activities of Daily Living Respiratory Disease, Joint Injury, and Cardiovascular disease - Which of the following exercise concern/s/ would you as a personal trainer, recommend that your client see a highly trained psychologist or physician for a determination and prescription of an appropriate training regime? Reinforcing Factors - As a personal trainer, you play a part in motivating positive behavior in your clients. When you give praise, rewards, encouragement and/or recognition, which of the following influential aspects are being used to motivate positive outcomes? 5 Components of Fitness - Physical Health is commonly identified, and can be measured, by: Origin - The point at which muscle joins the stationary bone at the end closest to the body is the Tendon - The strong connective tissue that connects muscle to bone, which pulls on the bones and causes our limbs to move, is called 656 - There is an average of ______ muscles in the adult human body. 206 - The average adult has how many bones? Cartilage - A tough but flexible connective tissue that covers the end of each bone is called Arteries; veins - Blood travels away from the heart, carrying oxygenated blood to the body, through ____________; and deoxygenated blood comes back to the heart through
Diaphragm - This muscle controls the overall breathing process. As it contracts it flattens, causing air to be sucked into the lungs; and when it relaxes the air in the lungs is forced out.
Central Nervous System (CNS) - Which division of the nervous system sends and receives information, and contains the brain and spinal cord? Small Intestine - What part of the digestive system does most absorption of nutrients occur? False - Glands, located in many regions of the body, release chemical messengers called enzymes into the bloodstream. These enzymes transport signals from one cell to another for the purpose of soliciting a specific bodily response and/or function. Peripheral Nervous System (PNS) and the Central Nervous System (CNS) - The Nervous System is divided into what two (2) parts? 12-15 - In a healthy adult, the respiration process occurs approximately how many times per minute? Synovial Fluid - The cartilage-coated ends of bones are kept apart by a thin film that keeps the bones from scratching against each other. This is called _______. Endocrine System - Which system of the body is made up of glands that use hormones to send information from one cell to another for the purpose of generating a specific bodily response - such as mood, sleep, growth and development, and metabolism. Abduction - Movement away from the body or body part's midline; lifting your arm up to the horizontal position at your side Adduction - Movement toward the body or body part's midline; lowering your arm from the horizontal position back down to your side Extension - The straightening of a joint that increases the angle; reaching out your arm, straightening at elbow Flexion - The bending of a joint that decreases the angle; bending at elbow Internal Rotation - Movement of body part towards the axis/towards center of body
True - The ankle is distal to the hip Elbow - The wrist is distal to the shoulder. The ______ is proximal to the wrist. distal; proximal - The knee is _____ to the hip and _____ to the ankle. Isotonic - Where the load on the muscle is less than the generated tension, resulting in movement Isokinetic - Where the muscle contracts and shortens at a constant rate of speed Isometric - Where the load on the muscle is greater than the generated tension, no movement takes place Eccentric - Referred to by the increase in the length of the muscle during isotonic contraction; the "negative" part of the contraction Concentric - Referred to by the decrease in the length of the muscle during isotonic contraction; the "positive" part of the contraction SAGITTAL PLANE: - Vertical Plane & Divides: right and left sides FRONTAL PLANE: - Motion = abduction and adduction & Divides: front half and back half TRANSVERSE PLANE: - Horizontal Plane & Motion = internal rotation and external rotation The axial skeleton is made up of the bones in the: - trunk, or center of the body The appendicular skeleton is made of the bones in the: - limbs and upper and lower extremities Irregular Bones - vertebrae, sacrum, coccyx, mandible, hyoid
Flat Bones - cranium, scapula, sternum, ribs, ilium (pelvis) Short Bones - tarsals (in feet), carpals (in hands) Sesamoid Bones - joint bones in hands, knee (patella), and feet Long Bones - clavicle, humerus, radius, ulna, femur, tibia, fibula, metacarpals, metatarsals, phalanges List the 3 main classifications of joints - Ligamentous, Cartilaginous & Synovial Choose the type of joint that is being described by its respective mobility 1)Immovable
- Slightly Movable
- Highly Movable -
- Ligamentous
- Cartilaginous
- Synovial List the 6 types of synovial joints: - Ball and Socket, Hinge, Pivot, Gliding, Saddle, Condyloid The shoulder joint is an example of a ________ type of joint. - Ball and socket joint The knee joint is an example of a ___________ type of joint. - hinge joint A tendon: - connects muscle to bone Ligaments are _________ elastic than tendons and are ________ prone to tearing than tendons. - less; more Commonly called the 'Prime Movers', these are the muscles that contract to create the ROM through the joint, they are the muscles primarily responsible for the movement. - Agonists These muscles, sometimes referred to as 'neutralizers', provide for assistance of the prime mover/s/ by neutralizing the force of the movement through the plane of motion. -
Internal Obliques: - lumbar spine flexion; lumbar spine lateral flexion; rotation to the same side; runs deep and perpendicular to the external obliques Transversus Abdominis: - innermost muscle of the abdomen; stabilizes trunk Quadratus Lumborum - stabilizes lumbar spine in all planes; laterally flexes the trunk Superior - above, toward the upper part of the body Inferior - below, toward the lower part of the body Anterior (Ventral) - toward or on the front of the body Posterior (Dorsal) - toward or on the back of the body Proximal - closest to the point of origin from the center of the body Distal - furthest from the point of origin from the center of the body Lateral - away from the middle of the body Medial - towards the middle of the body Anterior - the pectorals major muscle Medial - the sternum to the humerus Posterior - the rhomboid muscles Lateral - the arms to the chest
Distal - the ankle to the hip Superior - the humerus to the ulna deep; superficial - A muscle that lies under the outer surface, toward the inner body, is called a ________ muscle; whereas a muscle that lies near the outer surface of the body is called a ________ muscle. The anatomical term used for describing both sides of the body is: - bilateral Choose the plane of motion, from the drop down menu on the right, which is described by the movement example, on the left.
- A squat (sitting down in a chair)
- A side bend
- Rotation at the waist (swinging a golf club) -
- Sagittal Plane
- Frontal Plane
- Transverse Plane Name the exercise movement. Name the agonist (prime mover). Name the synergist/s/ (secondary muscle/s/). Identify the movement as simple or compound. -
- Flat Chest Bench Press; Agonist:Chest;Synergist: Anterior Deltoid, Triceps; Compound 2)Wide Grip Pull Down; agonist: back musculature; synergist: posterior deltoid, biceps; compound
- Squat; agonist: quadriceps; synergists: glutes, hamstrings, adductors, gastrocnemius; compound Name the exercise movement. Name the agonist (prime mover). Name the synergist/s/ (secondary muscle/s/). Identify the movement as simple or compound. -
- Overhead Press; Agonist_anterior deltoid; synergists_trapezius, triceps; compound
- Preacher Bench Curl; agonist-biceps; synergists-forearms; simple
- Dumbbell Shrugs; agonist-trapezius; synergists-posterior deltoid; simple
- Triceps push down; agonist-triceps; synergists-forearms; simple Name the exercise movement. Name the agonist (prime mover). Name the synergist/s/ (secondary muscle/s/). Identify the movement as simple or compound. -
- Lunge; agonist-quadriceps; synergists-glutes, hamstrings, gastrocnemius (calkf/lower leg); compound
- Upright Row; agonist-posterior, lateral deltoid; synergists-biceps, trapezius, anterior deltoid; compound 3)Bent over BB Row; agonist-back musculature; synergists-biceps, posterior deltoid; compound
- Leg Press; agonist-quadriceps; synergists-glutes; compound Name the exercise movement. Name the agonist (prime mover). Name the synergist/s/ (secondary muscle/s/). Identify the movement as simple or compound. -
- Low cable row; agonist-back musculature; synergists-biceps, posterior deltoid; compound
- Overhead Triceps Press; agonist-triceps; synergists-anterior deltoid; simple There are three (3) types of muscle tissue: Smooth, Cardiac, and Skeletal. Which type has rhythmic contractions controlled by the central nervous system? - Cardiac There are three (3) types of muscle tissue: Smooth, Cardiac, and Skeletal. Which type maintains the flow of fluids and food along its structures? - Smooth There are three (3) types of muscle tissue: Smooth, Cardiac, and Skeletal. Which type aids in locomotion and movement? - Skeletal During what rep range does Myofibril failure occur? - 4-6 rep range
The greater the oxygen taken up by the muscles during resistance exercise, the slower the use of ____________. - stored muscle glycogen Each type of muscle has its own function and characteristics. Which type of muscle doesn't fatigue, and maintains an ongoing rhythmic contraction? - Cardiac Muscle Each type of muscle has its own function and characteristics. Which type of muscle can maintain a slow, involuntary contraction for long periods? - Smooth Muscle Each type of muscle has its own function and characteristics. Which type of muscle is capable of slow or fast voluntary contractions? - Skeletal Muscle Intermediate failure occurs to what type of muscle fiber? - Red, fast twitch Approximately what percentage of the cells in your body are muscle tissue cells? - 60% During what rep range does Mitochondrial failure occur? - 20-25 rep range This is the smallest unit of a chemical compound. - Molecule Different muscles of the same group may have more than one origin (ending point) but they will share a common insertion (starting point). - False Resistance exercise and a healthy diet will promote the body's use of _________ to provide fatty acids and glycerol to replete the exhausted muscle stores. - adipose tissue Skeletal muscle is under ________ control, and smooth muscle is under _________ control. - voluntary; involuntary Which muscle fiber component is the functional units of skeletal muscle occurring in repeating segments along the myofibril? - Sarcomeres Which muscle fiber component is the viscous material that encloses individual fibers? - Sarcoplasm
- Atrophy Commonly referred to as the 'powerhouse' of the cell, these are organelles inside a cell that work primarily to produce the energy needed for daily activity and recovery. - Mitochondria An individual muscle fiber, or _____________, is the actual cell found in muscle tissue.
- myocyte "Free" ribosomes are found floating inside cell cytoplasm; "Membrane-bound" ribosomes are found in the: - rough sarcoplasmic reticulum Ribosomes are: - protein builders The mitochondria produces energy aerobically in the form of _____ which is used during contractions as well as for daily activity and recovery of energy needs. - ATP Myofibrils are comprised of the myofilaments ________ and __________. - actin; myosin From smallest structure to largest structure, which is correct? - Actin & Myosin, Myofibril, Muscle Fiber, Motor Unit During isotonic concentric contraction, which of the below refers to joint flexion and extension occurring with each repetition where external resistance does not change; such as with standard dumbbell, barbell or bodyweight training. - Dynamic Constant External Resistance (DCER) This type of contraction, sometimes referred to as 'positive lifting' is where a shortening of the length of the muscle occurs as you lift a given load; weight/tension stays constant, and speed or number of reps can vary. - Isotonic concentric Fill in the blanks using the following terms and thier respective distinctions: muscle decreases/shortens in length 'positive' part of repitition angle at the joint decreases - isotonic concentric contraction Fill in the blanks using the following terms and thier respective distinctions: muscle increases/lengthens in length 'negative' part of the repitition
angle at the joint increases - isotonic eccentric contraction Fill in the blanks using the following terms and thier respective distinctions: muscle contracts/shortens at a constant rate of speed requires equipment that increases load in response to speed of contraction muscle gains strength evenly through entire ROM - isokinetic contraction Fill in the blanks using the following terms and thier respective distinctions: no movement takes place holding a static position against resistance overall length of the muscle stays the same - isometric contraction All fiber types have: - exactly the same internal components, but of varying numbers and sizes The fast twitch motor unit receives stronger more efficient impulses from its motor neuron than the slow twitch motor unit. - True White, slow twitch fibers have a much larger number of mitochondria by comparison to the other types, allowing for a much longer duration of contraction. - False This fiber type has very few mitochondria, restricting the duration of its contraction. - White, fast twitch What is the order of motor unit recruitment in a high rep set? - Red Slow; Red Fast; White Fast Depleting energy recruitment results in increased muscle energy storage, but minimizes the involvement and growth of the ______________ motor units, which are known to have the greatest potential for growth. - white, fast twitch This type of training, also known as 'power training' or Olympic style lifting, is where the athlete lifts, accelerates, and then immediately releases the weight, rather than slowly lowering it, forcing the recruitment of fast twitch muscle fibers - Ballistic Training Performing Olympic style lifting causing a maximum contraction against a sub-maximal resistance, and forcing the recruitment of fast twitch fibers, is this type of motor unit recruitment: - Contractile Speed Recruitment
Fluids constantly move across separating membranes in order to maintain osmosis. Fluid that is found outside of the cell is called ______________, and it includes the ______________ that transports elements like hormones, proteins and nutrients where the body needs them. - extracellular fluid; blood plasma Name the two (2) phases in a single cycle of cardiac activity that match the distinguishers below for each:
- Contraction phase where blood is ejected into the aorta and pulmonary arteries Is represented by the higher number in a blood pressure reading 2)The 'resting' phase where blood is filling in from the left and right atriums into the left and right ventricles Is represented by the lower number in a blood pressure reading - 1)Systole 2)Diastole If your client's blood pressure reading is 145/95 mmHg, what blood pressure category would they be in?
- Blood Pressure Category - High blood pressure/Hypertension Stage 1 According to the American Heart Association, the 'lifestyle prescription' for optimizing good health will include the following. These general rules for a healthier lifestyle should be adopted as a foundation to your recommendations as a personal trainer. - {A healthier diet} {Regular physical activity} {Maintain a healthy weight} {Manage stress} {Avoid tobacco and limit alcohol} The actual amount of blood pumped from the left ventricle of the heart in one beat is called ______________. - stroke volume Ventricle volumes are typically taken from an echocardiogram. Find Cardiac Output (CO) when you have a known Stroke Volume (SV) of 60 mL and a Heart Rate (HR) of 80 BPM. - 4,800 mL, or 4.8 Liters The protein that carries oxygen in the blood to the body is called ___________; the protein carrier of oxygen in the muscle tissue is called ___________. - hemoglobin; myoglobin The difference in oxygen content between arterial and venous blood is referred to as: -
a-vO₂ difference Insulin does which of the following: - Removes glucose from the blood stream _________________ is also known as "bad" cholesterol; while __________________ is "good" cholesterol. - Low-density lipoproteins (LDL) ; high-density lipoproteins (HDL) List the 4 stages of digestion: - 1)Ingestion 2)Digestion 3)Absorption 4)Utilization The liver has many vital functions in the body, including processes that enable digestion and energy production. Fill in the blanks that describe some of these vital liver functions, below. - The liver:
- produces substances that break down {fats} (lipases)
- converts {glucose} to glycogen via {glycogenesis}
- produces {urea} (chemical component in urine) via transamination (amino-transfer) of {amino acids} into keto acids
- makes certain amino acids All physical and chemical reactions in the body that use or convert energy is called: - metabolism What does the liver change all simple sugars into? - glucose Absorption is the final stage in the digestive process where the nutrient molecules are transported to the appropriate locations to be used or stored. - False These sensors detect blood pressure. - Baroreceptors To restore homeostasis, signals will be sent to the ______________ if/when imbalances in blood chemicals or blood pressure are detected. - hypothalamus
Muscle cannibalism occurs in these situations: Extreme dieting/fasting Intense aerobic activity (especially in the absence of resistance exercise) Intense resistance training Any situation where glucose is unable to satisfy energy needs (usually extreme energy needs) Extremely low protein intake accompanied by regular intense exercise - Over-exertive {resistance} exercise triggers cannibalism of the intracellular proteins of the working muscles ONLY; whereas over-exertive {aerobic} exercise triggers cannibalism of amino acids, blood proteins, organ tissue, and muscle tissue. Simple sugars are taken up in the blood rapidly, but the muscles and liver can only take up the product, glucose, very slowly; therefore, if there is an over-abundance of glucose to be stored as the result of ingesting too many simple sugars - where is it stored? - Fat cells Which of the following would be a reason that the liver would not be able to provide glucose for the blood? - Over-exertive exercise Extreme dieting or fasting Liver disease or failure If glucagon reaches the liver and for some reason the liver cannot provide glucose for the blood, a sequence of events occurs that results in the repair and reconstruction of blood proteins and organ and muscle tissue to get the needed glucose energy. - False When is the optimal time for ingesting simple sugar? - Immediately following an intense workout ___________ fiber is not digestible; __________ fiber is digestible. - Insoluble; soluble At least how many grams of carbohydrates should be ingested daily, by the average healthy adult, to spare amino acids, proteins and other energy reserves from being converted and used for energy? - 156 grams The only usable form of simple sugar in the body is: - Glucose In the absence of ___________ during intense aerobic activity, muscle tissue will be _____________ to provide for the balance of the energy needed to keep up with demand. -
glucose; cannibalized When blood sugar falls below resting levels, the supply of glucose to the Central Nervous System is reduced. This creates a sluggish, run down and tired feeling because of the resulting effect to higher brain function. - True A method for avoiding the occurrence of cannibalism of intracellular proteins in the working muscles during intense resistance exercise is to: - eat protein regularly and ingest an easily absorbable carbohydrate about 15 minutes before workouts Find the Glycemic Load (GL) for 1 cup of diced pineapple, using the following nutritional data: Glycemic Index = 64 Carbohydrates = 22g Dietary Fiber = 2g Glycemic Load = {12.8} - Is the GL for 1 cup of diced pineapple, low, medium or high? {Medium} Match the following: - Low Density Lipoproteins (LDLs) are considered: Bad High Density Lipoproteins (HDLs) are considered: Good During periods of inactivity, Insulin Receptor Sites become less responsive. - True If your client struggles with weight loss, it could be because of: - heredity factors & over-consumption of 'junk' food Ingested fats are broken down into: - triglycerides, phospholipids, cholesterols _______________ is the packaged form of broken down fats that provides for fat transport to adipose tissue or the liver. - Chylomicrons When protein is ingested, it moves to the stomach where it is acted on by the enzyme __________. - Pepsin
