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