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Name the four ATP energy systems and how long they provide energy for. - ✔✔ATP-CP - 1 - 10 sec's at very high intensity \nGlycolytic - high intensity 10 secs - 2 - 3 min\nOxidative - mid to low intensity + min\nFatty Acid Oxidation - low intensity +2 min How many units of ATP does each ATP energy system deliver? - ✔✔ATP-CP: 1 unit of ATP/ unit of CP Glycolytic: 2-3 ATP/unit of glucose Oxidative: 38 ATP/ unit of glucose Fatty Acid Oxidation: 100 ATP/unit of fatty acid What is EPOC? - ✔✔excess post-exercise oxygen consumption What is the lactate threshold? - ✔✔The point at which the aerobic system cannot supply enough ATP for the needs of the body What type of fuel does the ATP-CP energy system use? - ✔✔Stored ATP what type of fuel does the glycolytic system use? - ✔✔blood glucose, muscle glycogen what type of fuel does the oxidative system use? - ✔✔blood glucose, muscle glycogen what type of fuel does the fatty acid oxidation system use? - ✔✔fatty acids in the blood stream PTS 1
What is the work to rest ratio for ATP-CP interval training? - ✔✔1:3-1: What is the work to rest ratio for glycolitic system interval training? - ✔✔1:2-1: What is the work to rest ratio for oxidative system interval training? - ✔✔1: .5 - 1: Why do you not use work relief to train ATP-CP system? - ✔✔Adequate rest is needed to replenish ATP in the cells Why would you use work relief to train glycolytic system? - ✔✔Blocks ATP replenishing of ATP Body relies on lactic acid Oxidative interval training, why rest relief? - ✔✔If lactic acid not cleared from the system the glycolic system is less able to provide energy therefore giving a stronger training stimulus to the oxidative system How much rest should be between ATP-CP training interval sets? - ✔✔ 5 - 10 min How much rest should be between glycolytic training interval sets? - ✔✔ 10 - 12 min How much rest should be between oxidative training interval sets? - ✔✔ 10 - 15 min What is the definition of energy? - ✔✔The body's ability to do work What is anaerobic metabolism? - ✔✔without oxygen What is aerobic metabolism? - ✔✔with oxygen What is the function of the right atrium and right ventricle? - ✔✔Collect blood from the tisues and move it through the lungs
Aprox average resting heart rate? - ✔✔72bpm Where is the carotid artery and what can it be used to measure? - ✔✔neck below jaw line, blood pressure Where is the radial artery and what can it be used to measure? - ✔✔wrist, blood pressure What is stroke volume? - ✔✔the amount of blood that the left ventricle ejects in one beat What is the average stroke volume at rest for a typical male? - ✔✔70 milliliters What happens to SV as client becomes fitter? - ✔✔ventricles become larger contract with more force SV increases trained deliver more blood/heartbeat vs. an untrained What is cardiac output? - ✔✔the amount of blood that the heart ejects in 1 minute What is the equation for determining cardiac output? - ✔✔CO=SVxHR What happens to stroke volume during moderate exercise? - ✔✔increases early and rises until it plateaus What happens to HR during exercise? - ✔✔intensifies to maximal levels before exhaustion What are the benefits of better cardiac output? - ✔✔- means that heart will beat fewer times ( more rest for heart\n- able to deliver more oxygen and nutrients to working muscles with less effort
Ventilation refers to? - ✔✔the mechanical process of moving air in and out of the lungs Diffusion refers to? - ✔✔The way gases are exchanges in the lungs The average adult male has a lung volume of? - ✔✔ 4 - 6 liters What is the rate of pulmonary ventilation at rest? - ✔✔10 liters per minute What is the rate of pulmonary ventilation during the first minute of exercise? - ✔✔45 liters per minute After two minutes pulmonary ventilation can increase to? - ✔✔60 liters per minutes What are the rates of pulmonary ventilation for a well conditioned athlete? - ✔✔220 Liters per minute What is VO2max? - ✔✔the maximum amount of oxygen that body can extract and use. How is VO2max measured? - ✔✔maximum volume of liters of O2 per minute relative to body mass What are the two main factors that contribute to VO2max efficiency? - ✔✔the heart's ability to distribute blood \n\nthe muscles ability to extract and use oxygen What is EPOC oxygen used for? - ✔✔to bring the body back into homeostasis Why is active recovery (cool down) important? - ✔✔supports heart and circulatory system to redistribute blood to all body parts What are some of the benefits of cardiovascular training? (6) - ✔✔- reduce BP\n- reduces resting HR\n- improves daily activities \n- improvement in oxygen delivery and extraction \n- increased stroke volume \n- creased number and size of mitochondria PTS 3
HRmax equation? - ✔✔HRmax = 220 - age What is the general target heart rate zone for HRmax? - ✔✔55%-90% What is the equation for determining a percentage of HRmax? - ✔✔Target HR = (220-age) x % Determine the target HR range for a 40 year old women. - ✔✔Lower HR ( 55%) = (220-50) x .55\n= 180 x .55\n= 99 bpm\n\nUpper HR ( 90%) = (220-40) x .90\n= 180 x .90\n= 162 bpm If a client has a lower fitness level what is the % range for HRmax? - ✔✔55%-64% If a client has a intermediate fitness level what is the % range for HRmax? - ✔✔65%-74% If a client has an advanced fitness level what is the % range for HRmax? - ✔✔75%-90% What is the HRR ( heart rate reserve) equation? - ✔✔HRR ={[(220-age) HRmax - resting HR] x %] + resting HR Determine the HRR for a 40 year old women with a resting HR of 75 bpm - ✔✔Lower HR = [(220-40)-75] x.5} + 75\n= 180 - 75 x .5 + 75\n= 105 x .5 + 75\n= 52.5 + 75 \n= 128 bpm \n\nHigher HRR\n= [{(220-40) - 75] x .85} + 75\n= 190-65 x.85 + 75\n= 105x.85 + 75\n= 89.2+75\n= 157 bpm What is the general target HR range when using HRR? - ✔✔ 50 - 85% What does exercise time refer to? - ✔✔the length of time a training stimulus is applied without rest Rod is a 24-year-old driver for UPS, so his work involves a lot of physical activity. He's single, and in his spare time, depending on the season, he enjoys rock climbing, skiing and snowboarding, and competing in road races (he usually runs 10Ks, and often finishes first in his age group). In fact, Rod's lifestyle and PTS 4
social activities revolve around physical activity and sports. Rod also loves to challenge himself physically; his current goal is to run the Toronto Marathon.\n\nWhat HRmax target range (intensity level) would you recommend that Rod work at? - ✔✔75 to 90% of HRmax How long do you need to perform cardiovascular exercise according to the Physical Activity Guide to Healthy Active Living to show health improvement? - ✔✔ 20 - 30 min 4 - 7 days/ week What is a level 6 on the Borg RPE scale? - ✔✔no exertion at all What factors do you need to consider when planning a time duration for cardiovascular activity? - ✔✔Experience \nCurrent Fitness level\ngoals What is a level 15 on the Borg RPE scale? - ✔✔hard Tennis, squash, basketball, in-line skating, skiing, step aerobics and swimming are all examples of exercises requiring what? - ✔✔a specific level of skill and coordination What is a level 20 on the Borg RPE scale? - ✔✔maximal exertion Two major factors that affect caloric expenditure in terms of type of exercise? - ✔✔amount of muscle mass used and type of movement What factors should you consider in planning exercise types? - ✔✔exercise experience \ncurrent fitness level\ngoals What are the optimal combinations of exercise for frequency training in terms of cardiovascular training?
- ✔✔60% of VO2max\n4 days a week What are the optimal combinations of exercise for duration training in terms of cardiovascular training? - ✔✔60% of VO2max\n30 minutes per sessoin
What is the recommended duration for a beginner client? ( cardio) - ✔✔ 15 - 30 min What is the recommended duration for an intermediate client? ( cardio) - ✔✔ 20 - 45 min What is the recommended duration for an advanced client? ( cardio) - ✔✔ 40 - 60 min What are some suggested exercises for a beginner client looking to build cardiovascular endurance? (5) - ✔✔walking \nstationary cycling\nswimming \nwater aerobics \nbasic fitness classes What are some suggested exercises for an intermediate client looking to build cardiovascular endurance? (5) - ✔✔stair climber \ntreadmill \nfitness classes \ncycling classes\ncross-training What are some suggested exercises for an advanced client looking to build cardiovascular endurance? (4)
- ✔✔complex movements \nsports \ncross-training \ninterval training Why is recovery important in the final phase of cardiorespiratory exercise? - ✔✔to assist the body in recovering fulling from exercise and gradually return to a preexercise state how is aerobic capacity measured? - ✔✔the amount of oxygen that can be delivered to the muscle cell compared to the amount of oxygen used by the muscle cell to make energy ( Vo2max) 50 - year-old ex-athlete who hates to exercise but loves to play sports. He finds that competition motivates him to participate. His goal is to lose some weight and improve his cardiorespiratory endurance.\n\nWhat type(s) of exercise would you recommend for Doug? (3) - ✔✔tennis \nsquash \nbasketball Smita is 34 years old. Calculate her HRmax and her bpm for both lower and upper range. - ✔✔ 186 \n102\n The average adult skeleton has how many bones? - ✔✔ 206
Shirley is 71 years old, and, she has never exercised regularly.\n\nWhat is the level of intensity she should work at on the RPE scale? - ✔✔ 9 - 11 Name two exercises for the triceps and one variation for each. - ✔✔cable tricep extension standing V-bar
- barbell tricep extension standing/cable tricep extension standing rope\n\nbarbell triceps extension( Skullcrusher) - dumbells \n\ndips - machine assisted True or false, once a person stops exercising, oxygen consumption immediately drops to resting levels? - ✔✔False Calaculate the BMI for a male who is 70 inches tall and 180bs - ✔✔25. True or false, the fast portion of the recovery phase supports the repair of muscle tissues and the adaptations to training that have taken place. - ✔✔False How many sets for each type of client based on their level? - ✔✔ 1 - 3, 1-4, 1- 6 True or false, active recovery, such as walking for a short time following a run, is preferable to passive recovery (stopping exercise altogether). - ✔✔true\n\nActive recovery helps the heart and circulatory system redistribute blood to all parts of the body, which prevents blood from pooling in the exercising muscles and helps cells reduce their oxygen debt (created when exercise began, when oxygen supply could not yet meet demand).\n\nWhen exercise ends abruptly, the cardiorespiratory system is significantly stressed. Active recovery—a gradual decrease in exercise intensity—reduces that stress and helps ensure a safe recovery for the cardiorespiratory system. What is the difference between a simple and complex carbohydrate? - ✔✔complex carbs contain compound forms of glucose making them take longer to break down and have less of an impact on blood sugar levels Three ways that personal fitness trainers can facilitate effective recovery in their clients - ✔✔- reducing the intensity and impact of the exercise,\n - reducing the range of motion of movements, and\n - directing clients to consciously start active recovery. PTS 6
Body lying face up is referred to as what position? - ✔✔supine the end of a bone or muscle that is closest to the body is called the ________ end. - ✔✔proximal Body lying face down is referred to as what postion? - ✔✔prone Name two stretches for the hamstring - ✔✔seated hip hinge\nleg up The main responsibility of the peripheral nervous system is \na) deliver info about body parts to the brain\nb) deliver info from brain to activated muscles\nc) receive info from muscles to coordinate movement - ✔✔a) deliver info about body parts to the brain the end of a bone or muscle that is furthest from the body is called the ________ end. - ✔✔distal What is the HRmax and HRR ranges for clients who are ok to start a progressive moderate intensity activity program? - ✔✔40%-55% HRR\n60%-70% HRmax straightening a joint is called? (angle increases) - ✔✔extension name two stretches for the glutes - ✔✔seated figure \nlying knee hug bending a joint is called ( angle decreases) - ✔✔flexion Which principal suggests that if if clients want to improve an aspect of their performance they have to train that aspect? - ✔✔Specificity The femur and the humerus are examples of what type of bone? - ✔✔long bones name two stretchs for the neck - ✔✔arm reach behind and head tilt\nchin diagonal drop PTS 7
The tarsals and the carpals are examples of what type of bone? - ✔✔short bones Name a stretch for the bicep - ✔✔Pronated hand reach back and turn The ribs and scapulae are examples of what type of bone? - ✔✔flat bones To perform the active portions of a fitness assessment clients BP must not exceed ____/_____.\n\na) 140/80\nb)150/90\nc)140/90\nd)100/80 - ✔✔c)140/ The pubis and vertebrae are examples of what type of bone? - ✔✔irregular What are the secondary components of health? (7) - ✔✔Balance \nCoordination\nAgility \nReaction Time\nspeed \nPower \nMental Capability What are the function of irregular bones? - ✔✔protect internal organs and support the body An apparently healthy person is __________. - ✔✔one who answered no to all the questions on the PAR-Q What are the function of long bones? - ✔✔serve as levers for movement What are the function of short bones? - ✔✔give strength to joints, limited mobility What is the equation for BMI? - ✔✔BMI = (kg/m2 ) x 703 What are the function of flat bones? - ✔✔provide a broad site for muscle attachment, protect internal organs
Which principal suggests that once a level of fitness has been achieved, it is possible to maintain it with less work than was needed to attain it? - ✔✔Maintenance Name the movements of the elbow joint (1) - ✔✔flexion - extension This principal suggests that programs and modification to programs much be made to accommodate every persons individual needs? - ✔✔individualization name the movements of the wrist joint (1) - ✔✔pronation - supination According to the Physical Activity Guide flexibility activities can be done on how many days/ week? - ✔✔ 4 - 7 name the movements of the vertebral column (2) - ✔✔flexion - extension \nlateral flexion Which principal suggests that to improve clients much continually challenge their fitness? - ✔✔Progressive Overload Name the movements of the hip joint (4) - ✔✔flexion - extension \nab and adduction\nmedial - lateral rotation \ncircumduction Name two stretches for the pectorals. - ✔✔Chest Expansion, Chest Reach-Back and Turn What is a fibrous joint? Give example - ✔✔Joint which connect bones without allowing any movement. (vertabrae) How do you determine HR? - ✔✔measure resting HR for 30 sec then multiply by 2
What is a cartilaginous joint? Give example - ✔✔Joints where the bones are attached by cartilage, allowing for little movement ( spine ribs.) What are the six essential nutrients? - ✔✔Fats, Carbs, Protein, Vitamins, Minerals and Water What is a synovial joint? - ✔✔freely moveable joints which have cartilage along the surface of the bones encloses by a capsule of synovial fluid Name two exercises for the chest and one variation for each. - ✔✔barbell chest press - machine chest press seated\n\npush-up hands and toes - narrow hands, on knees Ligaments and tendon are examples of what types of tissue? - ✔✔Connective tissue name a stretch for the abductors - ✔✔lying leg cross over Ligaments connect ______ to ____ while tendons connect _____ to _____ - ✔✔bones to bones, muscles to bone Which of the following are components of good posture and body alignment?\n - ✔✔a. rounded shoulders\n b. head centered over the body\n c. opposing shoulders, hips, and knees of equal height\n d. arched lower back\n e. lateral curvature of the spine\n f. straight line through ears, shoulder, hips, knees, and ankles b, c, f _______ is the measure of the range of motion around a joint - ✔✔flexibility According to the Physical Activity Guide strength activities can be done on how many days/ week? - ✔✔ 2 - 4 Which of these bones are inferior to the femur? \n\na. clavicle\nb. skull\nc. tibia\nd. ulna - ✔✔C. tibia PTS 9
ACSM recommends ____ minutes minimum of exercise per day. - ✔✔ 30 The focus of stretching should be? - ✔✔to bring the muscle to point of tension, never pain Which principal suggests that once training ceases that body will gradually return to a pre-training state?
- ✔✔reversibility Recommended duration for flexibility is? - ✔✔at least 5 - 10 min depending on needs of client What is the best routine choice for a beginner client? - ✔✔total body balanced workout A _____ stretch involves taking a specific joint through a ROM to a comfortable end point, resting 20 secs and then repeating two to three times. - ✔✔static When a client has two or more risk factors but no signs or symptoms they are at an __________ risk and may begin a _______-________ activity program. - ✔✔increased, moderate-intensity The goal of static stretching is? - ✔✔to overcome stretch response ( relflex) What five strategies can you use to move your clients towards health eating? - ✔✔1) Teach clients about the Food Guide\n2) Teach correct portion sizes\n3) Teach clients how to read ingredient lists and food labels\n4) teach about healthy food choices\n5) encourage clients to consume calories evenly throughout the day _______ stretching will improve flexibility at a specific body position and only to small degree. - ✔✔Static What is the prescribed rest length between sets for each level of client? - ✔✔30s-1 min, 30s - 2 min, 2 +min PTS 10
_____ stretching can be used by anyone and can be performed in almost any environment. - ✔✔Static Name a movement for the hip adductors/aductors and a variation - ✔✔cable hip adduction/aduction standing - machine hip adduction/aduction _______ stretching should be used only by those who have been shown an appropriate series of movements. - ✔✔Dynamic Name an exercises for the quads and a variation - ✔✔machine leg extension - cable or machine hip flexion ______ movement occurs when the muscle contract with enough force to shorten i.e. lifting phase of a bicep curl - ✔✔concentric (isotonic) Name a stretch for the tricep - ✔✔elbow bend and push _______ lengthening phase of muscle contraction. - ✔✔Eccentric (isotonic) _________ movement is static contraction, the muscle exerts force to counteract an opposing force; no change in muscle length occurs. - ✔✔Isometric normal resting HR is ____ for men and ____ for women.\nA HR over ______ is a warning sign to request doctor clearance. - ✔✔70/75\n In general, muscle force will be greater when _________ motor units are involved in a contraction. The motor units will be _________ and the rate at which the motor units fire will be _________. - ✔✔more, bigger, faster Name three stretches for the upper back. - ✔✔Upper Back Scoop\nSide Reach\nPole Reach
