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ptvogel
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what % of adults are obese?
30
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a proprioceptively enriched environment is one that challenges the internal and stabilization mechanisms of the body? T or F
TRUE
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3 building blocks of training
- stabilization
- strength
- power
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which building block does the phase of hypertrophy training belong
strength
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which phase enhances prime mover strength and improves rate of force production concurrently?
power
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Mechanoreptors and their functions:
muscle spindles
golgi tendon organ
joint receptors
- sense length and rate of length change, causing contraction
- sense tension and rate of tension developed and cause relaxation
- sense pressure, acceleration and decceleration at a joint
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synovial joint with an example:
gliding joint
hinge joint
saddle joint
ball and socket joint
- carpals of the hand
- elbow
- carpometacarpal joint of thumb
- shoulder
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muscle w/ appropriate action during hip extension
gluteus maximus
hamstring
transversus abdominis
psoas
- agonist
- synergist
- stabilizer
- antagonist
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which muscle fiber is fast twitch
type II
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all movement is directly dictated by nervous system
T or F
True
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components of the cardiovascular system:
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which system of the bioenergetic continuum is aerobic?
oxidative
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which pathway of the bioenergetic continuum would most likely be used during heavy lifting?
ATP-CP system
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The right/left atrium gaterhs deoxinated blood returning to the heart from the entire body, whereas the right/left atrium gathers reoxgenated blood coming to the heart from the lungs.
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abduction and adduction occur in which plane of motion?
frontal plane
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lowering a barbell down toward the chest during a bench press is an example of which kind of muscle contraction?
eccentric
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which is considered internal feedback used by body to monitor movement
- length tension relationship
- force couple relationships
- arthrokinematics
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sensorimotor integration requires proprioception
T or F
True
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a heart rate monitor is an example of which type of feedback?
external
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if a client spends lots of time sitting at job it can lead to tightness in the:
Hip flexors
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which four sites of the body are used to determine a sum of the durnin-womersley formula
- subscapular
- iliac crest
- triceps
- biceps
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static/dynamic postural observations should relate to movements such as squatting, bending, pulling, pushing and balancing
dynamic
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what heart rate zone should a 50 year old male client be if he achieved a recovery pulse of 90 after 3min test?
- 180sec/90x5.6 = 36 poor
- zone 1
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when performing shark skill test how much time do you add to the completion for each fault?
.1 sec
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kinetic chain is made of
- nervous system
- skeletal system
- muscular system
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process in which the body initiates the repair of dysfunction within connective tissue?
cumulative injury cycle
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active flexibility uses the principal of:
reciprocal inhibition
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which types of stretchin stimulates the golgi tendon organ and produces autogenic inhibition
static stretching, self myofascial release
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a latissimus dorsi stretch is a good static stretch for which movement compensation during an overhead squat assessment?
arms move forward
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benefit of cardio:
- decreases resting heart rate
- decreases exercising heart rate
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performing 3 10min bouts of exercise is just as effective as one 30 min continuous bout of same exercise
T or F
true
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Law of thermodynamics states that body fat reduction can only take place when there is more ____ being burned than consumed
energy/calories
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which of the following is true about circuit weight training?
- it produces greater levels of EPOC
- it produces near identical caloric expenditure for the same given time span when compared to walking at a fast pace
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clients with anterior pelvic tilt *low back arches shoud use bycle and steppers to place the hips into flexion
T or F
false
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movement system should be trained before the stabilaztion system? T or F
false
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core stabilization training, exercises involve little motion through spine and pelvis?
T or F
true
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exercises stabilization, strength or power:
back extension
woodchop throw
floor bridge
ball crunch
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what kind of exercises would you choose for a client in phase 3 (hpyertrophy training)
core strength
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research shows that indiviudals who have chronic low back pain display an increased activation of the transversus abdominis, internal oblique, pelvic floor muscles, multifidus, diaphragm, and deep erector spinae?
T or F
false
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integrated performance paradigm demonstrates that adequate force reduction and stabilization are required for optimum force production
T or F
true
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Joint dysfunction may lead to:
d
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what kind of exercises would you choose for a client in phase 3?
balance strength exercises
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match exercises to either stabilization, strength or power levels:
single leg balance
multiplanar hop w/ stabilization
single leg squat
lunge to balance
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what kind of reactive exercise would you choose for a client in phase 2
strength
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reactive training aims to generate min/max force output in a min/max amount of time
max/min
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match exercise to stabillization, strength, power
ice skater
box jump w stabilization
proprioceptive plyometics
power step ups
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which safety guidelines must be taken into consideration when designing a reactive training program?
- progressive
- performed w supportive shoes
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optimum stride length at max velocity is approx how many times the leg length
2.1-2.5 b
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proper agility training can help to prevent injury by improving the structural integrity of connective tissue
true
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frontside mechanics/backside mechanics includes the actions of ankle plantarflexion, knee extension, hip extension and keeping lumbar spine neutral
backside mechanics
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in which category does the specific adaptation of muscular endrance fall
stability
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connective tissues (such as ligaments and tendons) adapt just as quickly as muscles.
T or F
False
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______training is promoted as being more beneficial for strength and hypertrophy gains in advanced clients
multiple set
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_________loading refers to performing all sets of an excercise or body part before moving on to the next exercise or body part
horizontal
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strength endurance allows the body to use lower levels of force with lower repetitions and fewer sets
T or F
false
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opt model has been successful in helping all pop reduce body fat, increase lean muscle mass and strength, improve performance and improve overall health
T or F
True
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typical client with the goal of improving general performance should specifically be cycled through which phases
1,2,5
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beginning clients should perform lower reps schemes
false
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how long to replenish 100% of ATP and creatine phosphate (CP)
3 min.
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training volume is always inversely proportional related to intensity
T or F
True
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which phases support superset
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in youth populations, progression of aerobic training volume should not exceed what percentage per period of adaptation?
10%
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which will decrease with age in older adults
- max oxygen uptake
- max exercise heartrate
- bone mass
- meausrues of pulmonary function
- lean body mass
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in overweight or obese adults, exercise capacity should be no greater than:
60-80% of work capacity
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clients who take b-blockers may display a skewed heart rate response to exercise
T or F
True
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because of lack of insulin, type I diabetes, blood sugar is not optimally delivered to cells, which results to :
hyperglycemia
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symptoms should always supersede anything else as a sign to decrease or stop exercising
T or F
True
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which kind of fatty acids is considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis and cancer?
- monounsaturated fatty acid
- polyunsaturated fatty acid
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the _____ of food is the rise in metabolic rate that occurs after it is ingested
thermic effect
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type 2 diabetics and people of normal weight found that 3 weeks of a high carb, low fat diet and exercise program significantly lowered insulin levels
true
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water constitutes approx what percentage of the adult human body by weight
60%
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when exercising for less than 60 min, water is the experts choice for fluid replacment
T or F
true
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rec protein intake for athletes and exercises is:
15-30 % b
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rec carb intake for adults is:
50-70% c
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foods w a higher glycemic index lead to fat storage regardless of caloric intake
T or F
false
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today there are seperate regulations for dietary supplements from the regulations for foods and durgs
true
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excess calcium consumed w other minerals inhibits the absorbtion of some important trace minerals
true
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which of the following nutrients are not advised as a dietary supplment
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those who are certain about what they want to accomplish are up to _____ more likely to successfully make life changes than those who are less certain
six
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jointly reviewing past workout data helps confidence
T or F
True
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setting goals at the upper/lower end of a clients ability will inspire more effort
upper
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success in life is rare because most people are lazy, lack willpower or have fear of success
FALSE
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