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| Question | Answer |
| A client should see a Dr. if there is concern of? 3 things | Respiratory disease Cardiovascular disease joint inury |
| 3 behavior aspects that contribute to positivity- R. E. P. | R: Reinforcing- E: Enabling- P: Predisposing- |
| * Peripheral * Superficial | * Outside- near the surface outside of * Being on the surface of |
| * Superior * Inferior | * Above/Upper part of body * Below/Lower part of body |
| * Circum-locution * Rotation | * Circular movement such as arm circles * Internal rotation |
| * Flexion * Extension | * Flexing a muscle. Making a muscle hard and work- Lowering in a push up * Straightening. Push up to Push out |
| * Pronation * Supination (under pronation) | * Rolling of the foot inward- pushing off the big toe in a run * outward roll of the foot in a run |
| Bi-ceps Where & what? | Frontal/ Anterior part of the body above the forearm. Bi= 2 muscle heads that stretch down the medial of forearm |
| Tri-cep Where and what | Back part of the arm/ posterior Tri= 3 muscle heads that extend down into the elbow. works to extend the elbow |
| * Hypo-extension * Hyper-extension | * less extension from tightness in the muscle * Over extended of the muscle |
| What is a "Prime mover"? | Larger muscle that starts the work and activates a smaller muscle. AKA: Agonists |
| Quads Where and what? | Anterior/ Frontal part of the body below the transverse - the thighs Functions the leg helps to lift the legs and function the knees |
| what does ADL stand for? | Activities of Daily Living |
| ________ is the condition of your current state of being | Health |
| Respiratory | Breathing/ lungs inhale oxygen exhale carbon dioxide |
| True or False Muscles have MORE than 1 starting point and share a ending point.. | TRUE |
| What can be classified as being voluntary & what is involuntary? | Voluntary: Muscles that you can control. Arms. legs, etc. Involuntary: Muscles/ tissues you cannot control. Heart. organs |
| * Bi-lateral * Uni-lateral | Bi=(two) Both sides (front/ back Left/ Right) Uni=(one) one side |
| * Medial * Lateral | * Towards the middle (moving the limbs back towards the middle) *Away from the middle (raising arms up) |
| Skeletal | Make up of the bones- 206 bones in the adult body. Bones are for movement. protection. calcium |
| Nervous system | cells and fibers transmit nerve impulses |
| 5 Components of Physical fitness | Cardiovascular endurance: "cardio" being able to keep up with breathing Muscular strength: Power of lifting Muscular endurance: Muscles being able to be used in amount of time Flexibility:ROM Body Composition: BMI- body fat |
| 4 types of muscle contraction? | ISO: KINETIC: short bursts METRIC: no movement TONIC ECCENTRIC: negative TONIC CONCENTRIC: simple positive |
| The ADULT spine has how many vertebrae? | 24 |
| NO control Can control | Involuntary: heart/ brain/ organs Voluntary : arms/ legs/ hands/ feet |
| What are smooth muscles? | INVOLUNTARY occurring in the gut and other internal organs and not under voluntary control. |
| * Dorsiflexion * Plantarflexion | * Pointing the toe up towards the shin * Pointing the toe downward (tip toes) |
| What does the small intestine do the most of? | most absorption of nutrients |
| This muscle contracts as it flattens and helps with breathing. | Diaphragm |
| Blood travels away through______ and blood comes back to the heart through ______ | Arteries and Viens |
| Tough flexible connective tissue that covers the ends of bones. | Cartilage |
| 206 what are in the adult body? Where are the majority of them? | BONES Hands and feet |
| What division of the nervous system sends and receives info. It contains brain and spinal cord | CNS Central Nervous System |
| What part of the body (location) is considered the center? | HIPS/ transverse plane |
| Antagonist Muscles are what.. | They are PRIME MOVERS they act with agonistics as a pair. One relaxes while the other contracts. Ex: bicep and tricep -Quads and hamstrings -elbow/ forearm |
| * PROXIMAL *DISTAL | * close to each other *farther away from- more DIStant is the ankle distal to the hip |
| * Front of the body * Back of the body | * Anterior / Frontal * Posterior (post aka past) |
| *Abduction *ADDuction | *Taking away from the body *ADDing to the body |
| When a client is unbalanced in squats or knees come in.. what is weak? | Abs and back |
| What kind of stretching should the P.T. do on a client? | PASSIVE- client remains relaxed |
| S.P.I.C.E.S 6 COMPONENTS OF WELLNESS | S: social health- interacting face to face- no social media P: physical health- strength I: intellectual- new concepts C: cognitive- brain development- mental E: emotional- "self" esteem, image, awareness S:spiritual-connection with higher power |
| *Reproductive system * Urinary system | * Sex organs- baby makers- hormones-fluids *"Plumbing system" cleanses the body of toxins through the kidneys- removes wastes |
| * Endocrine * Integu-ment-ary | * Collection glands- produce of hormones, metabolism, sleep moods * Skin, hair, nails- protects from the outside elements & damage |
| What does the word cardio mean? | Heart & Vascular |
| Tendon | Strong tissue connects muscle to bone ex: achilles tendon |
| * Digestive System * Immune system | * Organs working to convert food to energy * Protects against disease. detects viruses |
| Average of 656 what are in the ADULT body | MUSCLES |
| 3 types of muscle tissue | SMOOTH CARDIAC SKELETAL |
| MUSCULAR SYSTEM | MUSCLES HAVE BLOOD VESSELS, TENDONS, NERVES PRODUCE HEAT protect bones 656 |
| CIRCULATORY | CIRCULATION CARDIOVASCULAR: BLOOD CAN CIRCULATE & TRANSPORT NUTRIENTS |
| 3 DIVISONAL PLANES 1 movement for each | TRANSVERSE: center (waist)- bending at the waist or rotations FRONTAL: front & back sides- pull downs & lateral raises SAGITTAL: R & Left sides- walking & lunges |
| Process by which blood flows between the heart and lungs is.... | Pulmonary circulation |
| Process by which blood is carried away from the heart to the body is | systemic circulation |
| 2 phases in a single cycle of cardiac activity... (aka, blood pressure) | SYSTOLic: top number. higher. Active phase 120/80 or less is normal 140/90 is high DIASTOLic: LOWER NUMBER IN PRESSURE RESTING PHASE |
| Protein that carries oxygen in the BLOOD to the body is called... & protein carrier of oxygen in the MUSCLE tissue is called... | myoglobin & hemoglobin |
| What does insulin do? | removes glucose from the blood stream |
| SCAPULA is where/ what? | SHOULDER BLADE |
| clavicale | collarbone |
| Another word for THIGH bone | FEMUR |
| STERNUM | chest bone |
| This TISSUE type attaches bone to bone | Ligaments |
| THE POINT at where the muscle joins the stationary bone | Origin |
| Your FEET turn AWAY FROM ONE ANOTHER when walking or running.. | E-VERSION |
| 2 Examples of a flat bone | CRANIUM & ribs |
| BLOOD FLOWS AWAY FROM THE HEART TO THE body | systemic circulation |
| Where is the cardiac muscle | in the heart only it's involuntary |
| THE "POWER HOUSE " of the cell | MITOCHONDRIA, is inside a cell produces energy needed for daily activity and recovery |
| Digestive process I.D.A.U | Ingestion: food to mouth Digestion: through mouth to stomach Absorption: to small intestine Utilization: goes to appropriate location |
| physical and chemical reactions in the body that use or convert energy is what.. | METABOLISM |
| LIVER CHANGES SIMPLE SUGARS TO WHAT... | FAT |
| BODY REQUIRES 3 MACRO-NUTRIENTS | CARBS FATS PROTEINS |
| USABLE FORM OF SIMPLE SUGAR | GLUCOSE |
| How many grams of protein can be taken in 3-4 hours | 20 grms LESS THEN 1/4 CUP |
| IF THE CLIENT STRUGGLES WITH WEIGHT LOSS, COULD BE BECAUSE OF.. | HEREDITY TO MUCH JUNK FOOD not following plan MEDICAL CONDITION |
| PROTEINS BECOME BROKEN DOWN INTO | AMINO ACIDS |
| 3 muscle fiber types/ twitches | I: RED/ SLOW IIA: RED / FAST IIB: WHITE / FAST |
| MICRO nutrients | water, vitamins, minerals |
| This vitamin aids the metabolism | B |
| THIS neccesity maintains body temps. contributes to over 50% of internal chemical reactions | WATER |
| 3 descriptions of HEAT STROKE | *VERY HIGH body temps *dehydration *lack of sweat |
| When dehydrated the body will do what | increase in temps as well as increase in heart rate |
| how many oz of water is recommended within 30 mins of exercise | 16-24oz |
| 3 descriptions of HEAT EXHAUSTION | * Headache & dizzy *pale skin * rapid breathing |
| How do you prevent heat STROKE | *do not work out in extreme heat *DRINK H20 or sports drink *No booze or caffeine before a workout |
| when to use sports drinks & why | *NOT to be used in all exercise situations *intended to replace water & electrolytes *ONLY BEST for clients doing prolonged strenuous exercise. |
| Aerobic respiration | is the process of producing cellular energy involving oxygen. |
| Anaerobic respiration | means without air. energy is released from glucose and other foods without the presence of oxygen. |
| base time (how much time & days) for a general client to work out | 15 - 60 mins 3-5 days a week |
| components of cross training program? 4 THINGS | 1.strength & power 2.cardio 3. flexibility 4. aNOTHER sport activity |
| When dieting to lose weight, CONCENTRATE ON LOSING MORE WHAT? | FAT NOT WEIGHT. CONCENTRATE ON FAT % NOT THE WEIGHT. IF YOU CONCENTRATE ON WEIGHT YOU WILL LOSE MUSCLE. (unless you measure BMI) |
| proper rest between sets if you are working out for strength? | 3-5 mins |
| what is best for adequate repair of tissues | rest after training |
| 3 Body types aka: somatotypes | ENDO-MORPH: curvy or over weight MESO-MORPH: athletic ECTO-MORPH: skinny/ thin |
| 3 major considerations to maintaning a healthy back | POSTURE STRENGTH FLEXIBILITY |
| F.I.T.T | F:REQUENCY I:NTENSITY T:IME IT LASTS T:YPE OF EXERCISE |
| Before exercising when should a client eat a WHOLE meal What is suggested to have 15mins before exercise ? | *almost up to 2 hours if intense workout. * small source of protein such as a protein bar or a shake. |
| VO2 MAX TEST ASSESSES FOR WHAT | CARDIO RESPIRATORY CONDITION how much oxygen is taken in during exercise |
| VERTICAL JUMP- TESTS FOR WHAT | POWER |
| SIDE RAISES WORK WHAT | SHOULDERS |
| TO MOVE THE BODY IN DIFFERENT DIRECTIONS IN RAPID SPEEDS | AGILITY |
| For Endurance and fat loss: what are the rep ranges | 20-25 |
| should a personal trainer manage dietary needs for clients? | NO. a dietician should |
| How many 8 oz of water is recommended | 8-10 glasses 8 x 8 rule: 8 -8oz glasses |
| what part of the body does the push up work on | CHEST 2nd: arms/ triceps |
| OVER HEAD EXTENSIONS WORK WHAT | TRICEPS |
| 9% OF THE U.S. POPULATION HAS THIS... | DIABETES |
| WHAT CAN INCREASE WITH AGE? | HIGH BLOOD PRESSURE |
| ANGINA is what? | possibly coronary heart disease pain in the chest radiating down the arm could be stress related |
| INFLAMMATION OF JOINTS THAT CAUSES PAIN & STIFFNESS | ARTHRITIS |
| WHAT IS HYPERTENSION? | HIGH BLOOD PRESSURE |
| P.R.I.C.E | P: protection R: rest I: ice C: compression E: elevation |
| Beginning signs (AKA: cardinal signs) of a injury are: (4 things) | PAIN SWELLING WARMTH REDNESS should clear up with in 24-72 hours |
| HOW LONG SHOULD YOU ICE A INJURY | 15-30 MINS EVERY 2-4 HOURS |
| HOW LONG SHOULD YOU HOLD COMPRESSION TO A INJURY | 30 + MINS- ALLOW FOR BLOOD FLOW |
| HOW HIGH SHOULD A INURY BE ELEVATED | 6-12 INCHES ABOVE HEART |
| WHERE ARE THE OBLIQUES | side abs |
| prone position is what? | face down |
| a 18 year old slender male wants to gain 30lbs of muscle ... how long will it typically take? | 4-6 months |
| what % of cells in the body are muscle tissue cells? | 60% |
| what kind of a mover is a ---AGONIST IS A WHAT? | PRIME MOVER |
| WHAT IS A COMPOUND MOVEMENT? | A exercise that engages two or more different joints to fully stimulate entire muscle groups or multiple muscles. |
| S.A.I.D | S: SPECIFIC A: ADAPTATION to I: IMPOSED D: DEMAND |
| 4 PHASES FOR WORKING OUT | 1. WARM UP 2. FLEXIBILITY 3. STRENGTH 4. COOL DOWN/ STRETCH |
| MITOCHONDRIA PRINCIPLE | MUSCLES cells HAVE TO ADAPT BACK TO LIFTING AND STRENGTH TRAINING & FAT LOSS |
| performance based tests looking for the number of pull ups, push ups, crunches your client can do is what... | muscular endurance |
| the GIRTH of a muscle is its ... | SIZE |
| absolute range of motion in joints is... | flexibility |
| STATIC or DYNAMIC is what? | STRETCHING: Static is the more common stretches: hold for 10-30 seconds Dynamic is: movement of stretch, it is not held. (good for a warm up) |
| EXERCISES USING JUST YOUR BODY WEIGHT IS WHAT.. | CALISTHENICS or resistance training |
| LARGEST CONTRIBUTOR TO INJURY AMONG CLIENTS | IMPROPER FORM |
| FOR WOMEN BODY FAT SHOULD NOT EXCEED___% AND FOR MEN SHOULD NOT EXCEED___% | 25 & 18 |
| performing in the 20-25 rep range is good for what... | ENDURANCE & FAT LOSS |
| WORK OUT AT LEAST THESE MANY DAYS A WEEK & this amount of mins.. | 3 15-60 mins |
| RPE | RATE of PRECIEVED EXERTION |
| SPRAIN | SPRAIN refers to a LIGAMENT(bone to bone) to partially or completely tear or overstretch. ankle, knee, or wrist. SYMPTOMS involve bruising, swelling & pain reduced ROM. |
| STRAIN | A 'strain' refers to a stretch or tear in a MUSCLE or TENDON symptoms: pain, swelling, muscle spasms, and limited ability to move the muscle. |
| In females what is a side effect of steroid use? | developing several male characteristics. |
| Overload Principle | Once a muscle has gotten used to a certain weight, it must be challenged and "stressed" with a increase in weight to achieve your goal size |
| HOW MANY REPS FOR a GENERAL WORK OUT | TYPICAL 12 -15 REPS 3-5 SETS |
| WHAT IS THE PURPOSE OF A WARM UP? | TO GET BLOOD FLOW TO THE MUSCLES TO WORK PROPERLY DURING ACTIVITY. avoid injury- do not go into a exercise cold! |
| BODY TYPE THAT IS SKINNY | ectomorph |
| me-somorph | athletic body type |
| proper way to breath on a rep | Breath in during negative, exhale during positive (pushing out, extending). |
| BIOMECHANICS | STUDY OF MECHANICAL MOVEMENT OF THE BODY, with STUDIES OF INTERNAL AND EXTERNAL FORCES |
| COLLATERAL CIRCULATION | CIRCULATION IN TISSUE WHERE NUMEROUS PATHS EXSIST. |
| WHAT EXERCISE WORKS THE HAMSTRINGS? | HAMSTRING CURLS |
| WHAT SHOULD YOUR RECOVERY HEART RATE BE FOR ENDURANCE/ FAT LOSS | 125 |
| THIS HEART RATE IS WHAT IT SHOULD BE BEFORE BEGINNING THE NEXT SET | RECOVERY HEART RATE |
| WHAT IS THERMIC EFFECT OF FOOD | THE CALORIC ENERGY NEEDED TO DIGEST FOOD |
| HOW MANY CALORIES IN A LB OF FAT? | 3,500 |
| best supplement over all other supplements | multi-vitamin |
| the body views this as the most efficient source of survival energy. | FAT |
| Keto-acidosis | very high blood glucose levels in type 1 diabetes |
| some fat loss methods 3 things | 1: eat smaller - more meals 4-5 2: higher reps 3: more duration of exercise |
| Negative effects of over training.. 3 things | 1: to many sets 2: to enough energy protein 3: not enough calories |
| How can you speed up metabolism? 2 things | 1: Resistance exercise 2: eat more small meals in the day |
| waiver of liability does what | protection of the personal trainer in a lawsuit |
| lymph nodes are what? | Are throughout the body and act as filters or "germ traps" Containing thousands of white blood cells which fight off bad germs. |
| ADIPOSE IS WHAT? | FAT TISSUE STORAGE |
| OXIDATIVE SYSTEM TAKES EFFECT IN WHAT AEROBIC ACTIVITY? | 1/2 MARATHON |
| WHAT DOES MYOSIN BIND TO? | ACTIN |
| WHAT muscle IS THE RECTUS FORMUS? | thigh MUSCLE |
| besides high blood pressure., what is a major health factor? | type 2 diabetes |
| When you flex your hip, what muscle does the work? | PSOAS MAJOR (loin region) - on either side of the lumbar region. |
| WHAT GRADE LEVEL OF A MUSCLE STRAIN IS VERY SEVERE & the highest in pain? | GRADE 3 |
| THE BODY CAN TAKE UP TO 8-10 OZ OF WATER IN THIS AMOUNT OF TIME | EVERY 15 - 20MINS |
| RPE SCALE (RATE PER EXERTIONS) is what? | A scale a client can describe what the intensity the activity is...describing how their breathing is on scale of 1-10 |
| OXIDATIVE SYSTEM | THE USE OF OXYGEN INCREASING WITH INTENSITY OF LONG DURATION OF TRAINING - SUCH AS 1/2 MARATHON |
| AEROBIC METABOLISM | DURING ACTIVITY, INCREASED AMOUNTS OF FATTY ACIDS & OXYGEN ARE USED |
| 2 ways to measure body fat | 1. caliper 2. bod pod |
| at least 3 things to ask your client in their assessment. | 1. age 2. wieght 3.occupation and/ or...height, sleep patterns, stress? diet |
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