Approximately, what percentage of adults are estimated to be obese, and what percentage of teenagers are considered to be overweight?
one-third or 33.4% of adults.
16% of teenagers
How many anterior cruciate ligament (ACL) injuries occur annually in the u.s.?
80,000 - 100,000
Most ACL injuries occur between which years of age?
15-25 years of age
What percentage of people 65 and older have at least one chronic condition? What percentage have two?
80%
50%
What is one major form of musculoskeletal degeneration seen in the adult population, afecting nearly 80% of all adults?
Low back pain
Which are the fastest growing age groups among health club members?
55 and older
18 and under
Define deconditioned
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement is the definition of what?
Proprioception
Proprioceptively enriched enironment is_________.
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.
Define phases of training:
Smaller divisions of training progressions that fall within the three building blocks of training.
Muscular endurance is a muscles ability to ________for and extended period of time.
contract
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion is an explanation of what?
Neuromuscular efficiency
The muscle that acts as the initial and main source of motive power is?
The prime mover
What is a superset?
Set of two exercises that are performed back to back without any rest time between them
What are the 3 building blocks of training within the OPT model?
Stabilization
Strength
Power
What are the different phases of training within the OPT building blocks?
Phase 1: Stabilization Endurance Training
Phase 2: Strength Endurance Trainiing
Phase 3: Hypertrophy Training
Phase 4: Maximum strength training
Phase 5: Power training
What do you call how quickly a muscle can generate force?
Rate of force production
Define kinetic chain
The combination and interrelation of the nervous, muscular, and skeletal systems.
What is the communication network within the body known as?
Nervous system
Matching:
1.The ability of the nervous systme to sense changes in either the internal or external environment.
2.The ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response.
3.The neuro muscular response to the sensory information.
A.Integrative function
B.Motor function
C.Sensory function
1.C
2.A
3.B
Name the functional unit of the nervous system.
Neuron
What type of neurons transmit nerve impulses from effector sites to the brain or spinal cord?
Sensory (afferent) neurons
What type of neurons transmit nerve impulses from the brain and spinal cord to effector sites?
Motor (efferent) neurons
What type of neurons transmit nerve impulses from one neuron to another?
Interneurons
What are the two interdependent divisions of the nervous system? What are they composed of?
Central Nervous System: composed of the brain and spinal cord.
Peripheral nervous system: Cranial and spinal nerves that spread throughout the body.
Which are the sensory receptors responsible for sensing distortion in body tissues?
Mechanoreceptors
Which are the receptors sensitive o change in length of the muscle and the rate of that change?
Muscle spindles
Which are the receptors sensitive to change in tension of the muscle and the rate of that change
Golgi tendon organs
Which are the receptors that respond to pressure, acceleration, and deceleration in the joint.
Joint receptors
The skeletal system is the bodys framework, composed of ____and____.
bones and joints
What do bones do?
Provide a resting ground for muscles and protection of vital organs.
Define joints
The movable junction where two or more bones meet.
Which portion of the skeletal systmem that consists of the skull, rib cage, and vertebral column?
Axial skeleton
Which portion of the skeletal system includes the upper and lower extremities?
Appendicular skeleton
A flattened or indented portion of bone, which can be a muscle attachment site is known as a?
depression
A projection protruding from the bone where muscles, tendons, and ligaments can attach is a?
Process
What is joint motion referred to as?
Arthrokinematics
Which type of joints are held together by a joint capsule and ligaments and are most associated with movement in the body?
Synovial joints
Which type of joints do not have a joint cavity, connective tissue, or cartilage?
Nonsynovial joints
What is the primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement?
Ligament
What are the series of muscles that move the skeleton?
muscular system
What are connective tissues that attach muscle to bone and provide an anchor for muscles to produce force?
tendons
What is the functional unit of muscle that produces muscular contraction and consists of repeating sections of actin and myosin?
sarcomere
The contraction of a muscle generated by neural stimulation is?
neural activation
What is a motor neuron and all of the muscle fibers it innervates?
motor unit
What are chemical messengers that cross synapses to transmit electrical impulses from the nerve to the muscle?
neurotransmitter
Name the system that is composed of the cardiovascular and repiratory systems.
cardiorespiratory system
Name the system that is composed of the heart, blood, and blood vessels.
cardiovascular system
A hollow muscular organ that pumps a circulation of blood through the body by means of rhythmic contraction is the?
heart
What is the space in the chest between the lungs that contains all the internal organs of the ches, except the lungs?
mediastinum
Which is the superior chamber of the heart that receives blood from the veins and forces it into the ventricles?
atrium
Which is the inferior chamber of the heart that receives blood from its corresponding atrium and, in turn, forces blood into the arteries?
ventricle
What is the fluid that circulates in the heart, arteries, capillaries, and veins, which carries nutrients and oxygen to all parts of the body and also rids the body of waste products?
blood
What are the network of hollow tubes that circulates blood throughout the body?
blood vessels
Which are the vessels that carry blood away from the heart?
arteries
Which are the vessels that carry blood from the capillaries toward the heart?
veins
What is the name of the small terminal branches of an artery, which end in capillaries?
arterioles
What are the name of the smallest blood vessels, which connect venules with arterioles?
capillaries
Which are the very small veins that connect capillaries to the larger veins?
venules
Which is the system of organs (the lungs and respiratory passageways) that collects oxygen from the external environment and transports it to the blood stream?
respiratory system
What is the process of actively contracting inspiratory muscles to move air into the body?
inspiration
What is the process of actively or passively relaxing inspiratory muscles to move air out of the body?
expiration
define aerobic
requires oxygen
define anaerobic
does not reqquire oxygen
What is the biology of energy transformations and exchanges within the body, and between it and the environment?
bioenergetics
Which is the cellular structure that supplies energy for many biochemical cellular processess by undergoing enzymatic hydrolysis?
adenosine triphosphate (atp)
What is the study that uses principles of physics to quantitatively strudy how force interact within a living body?
biomechanics
Define superior
positioned above a point of reference
define inferior
positioned below a point of reference
define proximal
positioned nearest the center of the body, or point of reference
define distal
positioned farthest from the center of the body or point of reference
define anterior (or ventral)
on the front of the body
define posterior (or dorsal)
on the back of the body
define medial
positioned near the middle of the body
define lateral
toward the outside of the body
define contralateral
positioned on the opposite side of the body
define ipsilateral
positioned on the same side of the body
What is the imaginaryy bisector that divides the body into left and right halves?
sagittal plane
What is the bending of a joint, causing the angle to the joint to decrease known as?
flexion
What is the straightening of a joint, causing the angel to the joint to increase is known as?
extension
What is the imaginary bisector that divides the body into front and back halves?
frontal plane
What is the movement of a body part away from the middle of the body?
abduction
What is the movement of a body part toward the middle of the body
adduction
What is the imaginary bisector that divides the body into top and bottom halves?
transverse plane
What is rotation of a joint toward the middle of the body known as?
internal rotation
What is rotation of a joint away from the middle of the body known as?
external rotation
What is a muscle maintaining a certain length known as?
isometric contraction
What is a concentric contraction?
the shortening of a muscle
An influence applied by one object to another whick results in an acceleration or deceleration of the second object is an explanation of what?
force
The length at which a muscle can produce the greatest force is
length tension relationship
What are muscle groups moving together to produce movement around a joint?
force couple
What is rotary motion?
movement of the bones around the joints
A force that produce rotation is?
torque
What is the sudy of posture and movement and the involved structrues and mechansisms that the central nervous system uses to assimilate and integrate sensory info with previous experiences?
motor control
What are groups of muscles that are recruited by the central nervous system to provide movement?
synergies
What is the cumulative sensory input to the central nervous system from all mechanoreceptors that sese position and limb movements?
proprioception
What is the cooperation of the nervous and muscular system in gathering information, interpreting, and executing movement known as ?
sensorimotor integration
What is the repeated practice of motor control processes, which lead to a change in the ability to produce complex movement?
motor learning
What is the use of sensory information and sensorimotor integration to help the kinetic chain in motor learning known as?
feedback
What is the process whereby sensory information is used by the body to reactively monitor movement and the environment?
internal feedback
What is information provided by some external source, such as a health and fitness professional, videotape, mirror, or heart rate montior to supplement the internal environment known as?
external feedback
What is measurable data about a clients physical state such as body composition, movement and caridovascular ability known as?
objective information
The alignement and fuction of all components of the kinetic chain at any given moment is referring to your?
posture
What is the alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support known as?
structural efficiency
What the ability of the neuromuscular system to monitor and manipulate movement during functional tasks using the least amount of energy, creating the least amount of stress on the kinetic chain known as?
functional efficiency
Maintaining a state of ballance in the alignment of the kinetic chain is called?
postural equilibrium
The ability of the nervous system to communicate effectively with the muscular system is called?
neuromuscular efficiency
The ability of the neuromuscular system to contaract eccentrically, isometrically, and concentrically in all three planes of motion is known as?
functional strength
What are predictable occurrences of muscle imbalances caused by altered movement patterns?
postural distortion patterns
What is the normal extensibility of all soft tissues that allow the full range of motion of ajoint called?
flexibility
What is the capability to be elongated or stretched called?
extensibility
The combination of flexibility and the nervous systems ability to control this range of motion efficiently in known as?
dynamic range of motion
What is the ability of the neuromuscluar system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion called?
neuromuscular efficiency
The multiplanar soft tissue extensibility with optiomal neuromuscular efficinecy throughout the full range of motion is known as?
dynamic functional flexibility
What are predictable patterns of muscle imbalances?
postural distortion patterns
The tendency of the body to seek the path of least resistance during functional movement patterns is?
relative flexibility
What is alteration of muscle length surrounding a joint known as?
muscle imbalance
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist is?
altered reciprocal inhibition
The neuromuscular phenomenon that occurs when inappropriate muscle take over the function of a weak or inhibited prime mover is?
synergistic dominance
What are altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint?
arthrokinetic dysfunction
What is a fitness assessment?
A systematic problem solving method that helps the fitness professional make educated decisions about exercise and acute variable selection.
A fitness assessment is not designed to diagnose any medical issues but rather to assess _____and _____status.
structural
functional
What are the observation methods a fitness pro can use when conducting a fitness assessment to obtain a balanced overview of the client?
subjective information
objective information
Gathering information on personal history, occupation, lifestyle, and medical background on prospective client would be gathering what sort of info?
subjective
What is the name of the questionnaire used to help gather subjective info for a prospective client and what is it designed for?
PAR-Q: Physical Activity Readiness Questionnaire
Designed to help qualify a person for low to moderate to high activity levels.
What is objective info?
forms of measurable data
What are the categories of objective info?
Physiological assessments
Body composition assessments
Cardiorespiratory assessments
Movement assessments
Performance assessmetns
How do you get the training heart rate zones of a client?
1. Get the max heart rate zone by subtracting age from 220
2. Multiply max heart zone by appropriate intensity level (65-90%)
What training heart rate zone is 65-75% of max heart rate?
zone 1
What training heart rate zone is 80-85% of max heart rate?
zone 2
What training heart rate zone is 86-90% of max heart rate?
zone 3
What is a clients zone 1 training heart rate zone if the client is 31?
220-31=189x.65=123
189x.75=142
When refering to blood pressure the systolic reading is what?
The pressure produced by the heart as it pumps blood to the body.
Normal systolic pressure ranges from 120-130 mmg
What is diastolic pressure?
Signifies the min pressure within the arteries through a full cadiac cycle
Normal pressure ranges from 80-85 mmg
What is blood pressure measured with?
sphygmomanometer
What is one of the most important pieces of info that can be obtained by a health and fitness pro?
starting body fat percentage
What does nasm use to measure body fat percentage?
durnin formula
Where are the durnin formulas four sight skin fold measurments taken?
bicep
tricep
subscapular
iliac crest
When taking measurements for the durnin formula, they all should be taken on what side and why?
right
standardization
After the four sights of skin fold measurements for the durnin formula have been taken, what should you do?
add the total in mm
find the appropriate age and gender category for body compostion on the durnin/wormersley body fat % calculation table
How is a neck measurment taken?
Align the tape directly across the adams apple
How is a chest measurement taken?
Tape across the nipple line or upper chest for women
How is a waist measurment taken?
At the narrowest point of the waist, below the rib cage and just above the top of the hip bones
If there is no apparent narrowing of the waist, mesure at the naval.
How is hips measurement taken?
with feet together, at the widest portion of the buttocks
How is a thigh measurement taken?
postion tape 10in above the top of the patella
How is a calf measurement taken?
at the maximal circumference between the ankle and the knee
How is and arm measurement taken?
At the maximal circumference of the biceps, measure with arm extended, palm facing forward
What are two common forms of assessing cardiorespiratory efficiency?
three-min step test
rock port walk test
How is the 3 min step test performed?
1.get training heart rate zones
2.perform a 3min step test by having client do 24steps per min on an 18in step(may have to be lowered). rest 1 min then measure pules for 30sec and record # as recovery pulse. Take pulse and multiply by 5.6, take duration (180sec) multiply by 100, take that # and divide it by pulse x 5.6 result
3. Find the result on the chart to see where the client ranks.
4. Determine which zone client will start in.
After performing a 3min step test your clients recovery pulse is 75, which zone should you start him in?
75x5.6=420
180x100=18000
18000/420=43
Fair score
zone 1
How do you perform the rockport test?
1.training heart rate zones
2.Record weight, walk 1mile as fast as he can control, record time, record heart rate, determine vo2 score
3. Take that score and plug it into the chart to see fitness level then determine which zone to start.
determine a vo2 score for a client that is 200lbs,male,45yrs old with a heart rate of 165 after rockport test which took 15 min to complete
What are some charcteristics of type 1 sloww twitch muscle fibers?
increased oxygen delivery
smaller in size
produce less force
resistant to fatigue
important for long term contractions (stabilization/postural)
What are some characteristics of type 2 fast twitch muscle fibers?
decreased oxygen delivery
larger in size
produce more force
quick to fatigue
shrt term contractions
power force
What are agonist mucles?
prime movers
most responsible for a particular movement
ex.glutes are a agonist for hip ext
What are synergist muscles?
assist prime movers during movement
ex. erector spinae and hamstring are synergistic with glutes for hip ext
What stabilizer muscles?
support while rime and synergists perform movement
What are antagonist muscles?
opposite action of prime mover
ex. psoas is antagonistic to the glutes during hip ext
What is the process when neural impulses that sense tension is greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles?
autogenic inhibition
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body is called?
pattern overload
What is the law that states that soft tissue models along the lines of stress?
davies law
What is the process of passively taking a muscle to the point of tension and holding the stretch for a min of 20secs called?
static stretching
What is the process of using agonists and synergist to dynamically move the joint into a range of motion called?
active isolated stretch
What is the active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion called?
dynamic stretch
What is training that involves and places a stress on the cardiorepiratory system called?
integrated cardiorespiratory training
What is low intensity exercise consisting of movements that do not necessarily rlate to the more intense exercise that is to follow called?
general warm up
What is low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow called?
specific warm up
What is the number of training sessions in a given timeframe known as?
frequency
What the level of demand that given activity place on the body known as?
intensity
What is the length of time and individual is engaged in given activity known as?
time
What is EPOC?
Exess postexercise oxygen: elavaton of the bodys metabolism after exercise
The lumbo pelvic hip complex and the thoracic and cervical spine, where the bodys center of gravity is located is the?
core
What is the action of pulling the belly button in toward the spine called?
drawing in maneuver
What is the ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchornization withing a muscle called?
intramuscular coordination
What the ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them called?
intermuscular coordination
What is the ability of the kinetic chain to stabilize a joint during movement called?
dynamic joint stabilization
What is a training environment that provides heightened stimulation to proprioceptors and mechanoreceptors called?
multisensory condition
What is a training environment that is as unstable as can safely be controlled by and individual called?
controlled instability
Which are exercises that use quick, powerful movement involving and eccentric contaction immediately followed by and expolsive concentric contration called?
reactive training
What is the paradigm that states, to move with efficiency, forces must be reduces 8eccentreically), stabiized (isometrically), and then produced (concentreically) known as?
integrated performance paradigm
What is the ability to move the body in one intended direction as fast as possible called?
speed
What is the ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture called?
agility
What the ability to react and change body position with maximum rate of force production, in a planes of motion, from all body positions, during functional activities called?
quickness
What is the kinetic chains ability to adpat to stresses placed on it called?
general adaptation syndrome
The initial reaction to a stressor i's
the alarm reaction
The body increasing its functional capacity to adapt to a stressor is known as?
resistance development
What is prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system is known as?
exhaustion
What is the division of a training program into smaller, progressive stages called?
periodization
What is the principle that states the body will adapt to the specific demands that are placed on it called?
principle of specificity or specific adaptation to imposed demands (said principle)
What refers to the weight and movements placed on the body?
mechanical specificity
What refers to the speed of contraction and exercise selection?
neromuscular specificity
What refers to the enrgy demand placed on the body?
metabolic specificity
What is the ability of the neromuscular system to produce internal tension to overcome and external force known as?
strength
What is the ability of the body to produce low levels of force and maintain them for extended periods called?
muscular endurance
What is the ability of the body to maintain postual equiliibrium and support joints during movement known as?
stability
What is the ability of the body to repeatedly produce high levels of force for prolonged periods calle?
strength endurance
What is the enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension known as?
hypertrophy
What the maximum force that a muscle can produce in a single, volumtary effort, regardless of velocity called?
maximal strength
What is the ability of the neuromuscular system to produce the greatest force in the shortes time known as?
power
What resistance traininig system alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity?
vertical loading
What resistance training system performs all sets on an exercise or body part befor moving on to the next exercse or body part?
horizontal loading
What is one complete movement of a single exercise called?
rep, repetition
What is a group of consecurtive repetitions called?
set
What is an individuals level of effort, compared with their maximal effort, which is usally expressed as a percentage known as?
training intensity
What is the amount of physical training performed within a specidfied period known as?
training volume
What is the condition of subcutaneous fat exceeding the amount of lean body mass known as?
obesity
What is the chronic metabolic disorder, caused by insuling deficiency, which impairs carbohydrate usage and enhaces usage of fat and protein?
diabetes
What condition is it when raised sytemic arerial blood pressure, which if sustained at a high enough level, is likely to induce cardiovascular or end organ damge?
hypertension
What is a decrease in the calcification or density of bone as well as reduced bone mass nown as?
osteopenia
Whats the condition in which there is a decrease in bone mass and density as well as an increase in the spece beween bones, reluting in porosity and fragility?
osteoporosis
What is chronic inflammatin of the joints known as?
arthritis
What is arthritis in which carilage becomes soft, frayed, or thins out, as a result of trauma or other conditions known as?
osteoarthritis
What arthritis primarily affects connective tissues, in which there is a thickening of articlular soft tissue, and extension of synovial tissue over articular carilages that have become eroded?
rheumatoid arthritis
What is the condition of a fibrous lung tissue, which resllts in decreased ability to expand the lungs called?
restrictive lung disease
What is the condition of altered air flow through the lungs, generally caused by airway obstruction as a result of mucs production called?
obstructive lung disease
What is the manifestation of the symptoms caused by peripheral arterial disease?
intermittent claudication
What is the condition characterized by narrowing of the major areries that are reponsible for supplying blood to the lower extremities called?
peripheral arterial disease
What is the sum of the processes by which an animal or plant takes in and uses food substance calleds?
nutrition
What are amino acids linked by peptide bonds?
protein
What are the neutral compounds of carbon, hydrogen and oxygen such as sugars, starched, and celluloses, which make up a large portion of animal foods?
carbs
What is a grop of compounds that includes triglycerides (fats, and oils), phospholipids and sterols?
lipids
What is a substance that completes or makes an addition to daily dietary intake?
dietary supplement
What is a method of asking questions on a step by step basis to discover the initail cause of a fault?
root cause analysis
What is the aspect of a relationship characterized by similarity, agreement, or congruity?
rapport
What is the action of awareness, understanding and sensitivity of the thoughts, emotions, and experience of another without personally having gone through the same?
empathy
What is the process of determining the importance, size, or value of smoething?
