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122 Cards in this Set
- Front
- Back
what percent of body is muscle?
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60 percent
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name three types of smooth muscle
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cardiovascular tissue
digestive tissue respiratory tissue |
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what is cardiac muscle?
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heart
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roughly define what an antagonistic muscle is
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a muscle whose action opposes another designated muscle
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what are three of the primary functions of the skeletal system?
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protects vital organs, provides for bodys vertical shape, allows for motion via muscle attachment to bones, builds blood cells
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what does a tendon do?
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attaches muscles to bones
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what does a ligament do?
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attaches bones to bones
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primarily, how goes the perimysium and epimusium differ from the endomysium?
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endomysium surrounds the individual fiber
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left ventrical of the heart muscle adapts to weight training by getting _____/_____ while adapting to aerobics by getting ____/_____ ______.
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thicker/ stronger
thinner/ increased volume |
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what is a motor unit?
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a bundle of like-fibers; example: bundle of white fast twitch fibers is a "white fast twitch motor unit"
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list how blood flow differs-
white fast twitch - red fast twitch- red slow twitch- |
least blood flow
average blood flow greater blood flow |
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how does strength differ?-
white fast twitch red fast twitch red slow twitch |
greatest strength
moderate strength least strength |
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how does endurance differ-
white fast twitch red fast twitch red slow twitch |
least endurance
moderate endurance greatest endurance |
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what rep ranges optimize their effect on-
white fast twitch: red fast twitch: red slow twitch: |
4-6
12-15 20-25 |
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function of mitochondria
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powerhouse of the cell creating ATP energy
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function of myofibril
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structural fibers providing for movement and strength
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where can ribosomes be found and what do they do?
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rough sarcoplasmic reticulum; the "assembly line" that produces actin and myosin in the myofibrils (performs protein synthesis)
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what is the order of motor unit recruitment in a high rep set?
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red slow twitch
red fast twitch white fast twitch |
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is the pump good for size and strength training?
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no, inhibits contractions causing failure prior to optimally damaging myofibrils (required for growth)
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what is one example of a hinge joint?
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elbow, knee
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what is an eccentric contraction?
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the negative part of the repititionl movement returns levers to the starting position of the "concentric" exercise
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what is an isotonic contraction?
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any contraction that results in the movement of a joint
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the sartorius is part of which muscle group?
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quadriceps
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what does a muscle spindle do?
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causes a contractile response just short of tearing tissues during stretching that is too extreme
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name the planes in the below graphic
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1. parallel sagittal plane
2. frontal plane 3. transverse plane 4. sagittal plane |
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a weight loss client who isn't losing weight may have a slow metabolism: true of false
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true
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how do you speed up someones metabolism?
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increase lean weight, eat ,ore small meals more often
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your size and strength client on a low calorie diet needs to eat plenty of protein to keep building muscle. true or false
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false
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what type of training can objectively determine athletic potential?
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holistic training
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fat loss is always more rapid in the early stages of a new fitness program. true of false
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true
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true or false: your size and strength client on a low calorie diet needs to eat plenty of protein to keep building muscle..
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false
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what type of training can objectively determine athletic potential
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holistic training
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fat loss is always more rapid at the early stages of a fitness program: true or false
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true
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how do you best cause fat loss around the waist?
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basic weight training and effective diet program
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why should aerobic athletes train with weights?
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more mitochondria, maintain muscle, improve muscle glycogen stores
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is it safe for teens to lift weights?
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yes
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how is it possible for a smaller client to be stronger than a visibly larger client both being on a size and strength program?
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leverage
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how does short term high rep training increase lean body weight?
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water uptake
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can intense aerobic activity over long periods cause muscle loss?
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yes
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stamina can be defined as "the ability to sustain a load over long periods": true/false
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true
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use the ____ chart when deciding the initial level of intensity with a new client that has never lifted weights
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rep range
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duration of high intensity training should be shorter than that of low intensity training, t/f
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true
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the lower the recovery heart rate the great the aerobic affect, t/f
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false
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take the pulse at the ____ by counting the beats in a ____ second period and multiplying by 4
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wrist, 15
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recovery heart rate is mostly for beginners t,f
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true
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prescribed total sets are based on which of the below
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intensity, size of the muscle group
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are compound exercises preferred over simple exercises? t/f
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true
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why can't you shape a muscle?
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genetics, innervation
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how do you best isolate a muscle?
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you can't..
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in which plane of motion is the military press performed?
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frontal
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in cases where progress is desired, the client should advance to 100 percent intensity as soon as WHAT happens
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DOMS is gone, form is correct
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a client with a heavy build who eats very little could be considered which of the below
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endomorphic
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an ectomorph needs more calories than a mesomorph and a mesomorph needs more calories than an endomorph? T/F
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true
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maintenance calories are dictated most by which of the below?
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LBW + activity
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calculate the BMR for a client with a LMW of 175 IB
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1925 (LBW x 11)
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adjust calories both up and down by what number?
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500/day
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how many calories make up one pound of body fat?
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3500
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expending 500 calories is = to cutting 500 calories from the diet with exercise increase being the preferred to dieting, TF
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true
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calipers are the most valuable tool a personal trainer can have TF
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true
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when either weight loss dieting or weight gain dieting always adjust which of the below?
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carbs
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how many calories are there in a gram of fat?
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9
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how many calories are in both a gram of carbs and protein?
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4
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is it logical to ingest carb loading drinks before or after an aerobic event?
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before and after
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what is the most valuable service a personal trainer has to offer the client?
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risk factor identification
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always suggest a client see their personal physician prior to starting an exercise program or increasing the intensity of an existing program: T/F
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true
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you need CPR certification only if you are working with clients who are at risk TF
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False
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is a client genetically at risk if one parent suffered a heart attak and died at age 76?
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no
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diabetes is not genetic TF
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False
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name one reason for asking your clients occupation _____
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activity calorie expenditure
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the par Q & You is an internationally standard document and must be completed prior to the performance of all client activities TF
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True
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in order to calculate lean body weight you must know the total body weight and the body fat percentage TF
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True
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what constitutes high blood pressure?
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...
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what is considered normal blood pressure?
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120/80
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how many phases in the step test?
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3
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where can sarcoplasmic fluid be found?
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...
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increased testosterone decreases estrogen and causes fluid retention? TF
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False
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steriods can cause liver and kidney damage; TF
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True
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what is gynecomastia in the male steriod user?
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enlarged mammary glands
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does LH and FSH stimulate the testes and adrenal glands to produce testosterone?
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YEs
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what is the bodys most essential nutrient?
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...
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what percent of the total body weight is water?
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60 percent
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water evaporates during 50 percent of all chemical reactions TF
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True
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high carb intake requires more water intake to prevent liver problems? TF
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False
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how much fluid is lost each day?
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1-3 quarts
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the brain centers for thirst are triggered by which of the below?
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osmoreceptors
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the most dangerous and rapid cause of dehydration is respiration in cold climates? TF
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False
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prolonged dehydration leads to slowed metabolism TF
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False
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how much water is recommended per day?
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8-10 glasses
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maximum usable water intake is /...
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8-10 oz every 20 minutes
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weigh in before and after exercise in hot cilmates, then
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ingest 16 oz. ib of weight loss
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never ingest large amounts of sodium TF
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True
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sodium is the electrolyte that causes water loss TF
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False
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glucose is the only fuel the brain can use TF
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True
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Exercise fights depression and stress TF
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true
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muscles require between ___ and ___ hours of recovery
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48, 72
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extreme temperatures can cause heat injuries TF
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True
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without proper instruction ballistic training can be injurious TF
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True
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load should be minimized during functional training to avoid injuries TF
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True
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waht does price stand for?
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protect, rest, ice , compress, elevate
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apply ice for ___ ___ min every __ ___ hours
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15-20, 2-4
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too much ice can damage tissue TF
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true
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how many minutes should compression be applied?
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30 min
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what is indicated when skin color is blue?
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compression is excessive, oxygen deficient
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an injured site should be elevated at least ___ to ____ ____ above heart
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12-16 inches
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minimizing swelling is the key to treating minor injury TF
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True
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what are the cardinal signs?
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dolor =pain
calor =warmth rubor =redness turgor= swelling |
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how long does the acute phase last?
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24-72 hours
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a grade one injury is more sever than a grade three injury ? TF
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False
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if pain and swelling lasts longer than 48 hours see a physician TF
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True
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do not stretch an injured tendon while in rehab stage TF
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True
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an acute injury can turn into a chronic injury over time TFa
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True
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if client experiences a severe contraindication, implement your emergency medical system TF
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True
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emergency responders need to know the below info
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patient age, vital signs, current medication
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can you schedule a site visit with the emergency response personnel in your area?
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yes
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911 is the only number to call to activate your emergency medical system TF
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False
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a client signature on an informed consent waiver CAN protect you from a law suit, TF
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True
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waivers that are NOT always upheld have the below characteristics
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extreme legalese, small print, one sided verbiage
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waivers need to include protective statement concerning assigns and heirs TF
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true
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you can include your informed consent waiver verbiage on your membership agreement TF
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False
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behavior as described by nfpt policies and procedures document outlines circumstances under which your affiliation with NFPT will be terminated through the consideration of NFPT certification council TF
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true
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what would differentiate a fitness consultant from a personal trainer
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more detailed screening, more assessments
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which of the below is an example of being political?
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dont be adversarial, dont stop on anyones toes, help a club owner make money.
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