SPEX102 Certification - Exam Revision Guide 2025-2026, Exams of Physical Activity and Sport Sciences

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SPEX102 Certification - Exam Revision Guide 2025- 2026

what are the 4 underlying scientific principles for human movement - CORRECT ANSWER- anatomical, mechanical, phsyiological, nutritional and pyschological Define physical activily 2any bodily movement produced by skeletal msucle that requires energy define exercise - CORRECT ANSWEF-voluntary physical activ health and fitness y undertaken for the sake of S define oranga - C ANSWER-promotion of wellbeing for individuals, communities and onvironmens how many adults and adolescents do not currently meet the global recommendations for physical 1 in 4 adults, 3 in 4 adolecents activity worldwide EF-frequency, duration and intensity how is physical acitivity reported usually - CORRECT ANSWER-self report questionaires what are validity issues with measuring physical activi recall bias, sociocultural factors, administration of tool what are relaibility issues with measuring physical acitvity - CORRECT ANSWEF-test-retest variation, seasonal factors what are sensitivity issues with measuring phsycial activity - CORRECT ANSWER- categorisaiton of PA - broud groupings, intensity focused what is the feasbility and validity relationship with measuring physical activity - CORRECT A e more feasible, the less valid the greater the validity, the lower the feasbiility what isa MET - CORRECT ANSWER-metabolic equivalent of task what is 1 MET cqnivalent to - CORRECT ANSWER-cnorgy expenditure by an individual while seated at rest what groups of people tend to be less active due to socio cultural factors - CORRECT boys are more active than girls young maori are more active than non maori what are the statistics for physical activity in adults in New Zealand - half of adults do enough activity men are more likley to do recommended amount of phsycial activity endurance repeate high intensity exercise health hauora Decribe the principle of specificity - CORRECT. to the training what are the requirements for training and fitness testing for specificity fitness test - valid, reliable and sensitive what are the three kinds of cycles used in periodisiation - CORRECT ANSWER-microcycles - week mosocy cles - phases macrocycles - total training period what is the principle of overload - CORRECT. what is the concept of reversibliltiy - ~occours if insufficent training - loose strenght and power happens faster in aerobic fitness whal ways can you overload - CORRECT ANSWEF-[requeney, duration, intensity what has the biggest effect on overload - CORRECT ANSWER- intensity what is the dosage repsonse curve look like - will plateau before progress then plateau again at excessive overload who has a higher rate of increase of fitness: fit or unfit people - CORRECT ANSWEF-unfit people have the greates t relative gains at a faster rate what does diminishing returns mean- CORRE ANSWER-reaching a ceiling through genetics and training age physiological skill fitness - neuromsuculra relevant psych actors whal. Lype of symmetry do humans have and why - CORRECT ANSWER-bilatoral symmotry - allows organisms to move purposefully and efficently what part of the body is the origin of upright motion - CORR) ANSWER-back bone what are some modifications that humans have in their arms - CORRECT ANSWEPRhighly mobile shoulders, sacpulas that allow overlicad reaching, [lox whal changes occourcd that humans changed from quadripedal 1a bipedal - what is fatt mass - CORRECT ANSWEF-all extractable lipids from adipose and other body tissues how do you calculate Lean Body mass - CORRECT ANSWER-fat free mass + essential fat what is a direct measure of body composition and why is it good- CORRECT ANSWER- cadaver 43 since 1883 extremely valube actual ratios of internal to subcutaneous fat mass what is an indirect method of measuring body composition using images and how does it work - C ‘Dual cnergy X ray absorptiomelry fat bone and protein trasmit energy beams differently uses Xrays to deterinine composition what are pros and cons of dual energy x ray absorptiometry - specialised and expensive pros - high accuracy, can measure fat [rec mass, bone donsily, regionally and in whole body how can labelled water dilution be used to measure body composition and what kind of test is it - CORRECT ANSWER indirect dilute known mass of labled water into body BM - FFM=FM TBM/0.732 what are issues are there with labelled water dilution - time consuming specialist expensive must be euhydrated - have a normal amount of body water in body TBW not always 73% of FFM whal. are benefits of labelled water dilution - Accurate - crror rato of 2% describe the method of densitometry using water and what kind of Lost it is- CORRECT FFM is denser than FM Body denstiy = mass/volume calculated as loss of weight underwater describe densitometry using air displacement and what kind of test it is- CORRECT ANSWER- indirect test body density = mass/volume what are some benefits to using densitometry air displacement to measure bady composition - CORRECT ANSWER-quick and convienient accurate if done correctly what are some limitations of skin fold testing - CORRECT ANSWER-client. sensitivity cant use if BMI is greater than 30 typically not as accurate technique is important whal are some assumptions thal have to be made when doing a skin fold test A Cconstant compressibility skin thickness is constant fraction of skin fold fixed adipose tissue patterning conslant fat fraction in adipose Lissuce fixed proportion of internal to external fat what are the three new technologies tests - CO: WER-ultrasounds - imaging of tissues 3D scanning - determinination of girths, limb lenghts and proportions 2D images - good relaibility, poor validity what are some reasons that skeletal muscle is important - CORRECT ANSWEF-physical capabilities produces heat endocrine organ insulator ghacose link major determinant of daily energy use what are some reasons that fat mass 1s important - CORRECT ANSWER-energy source insulator secretes sex and metabolic hormones what are some reasons that excess fat mass is harmful - C increases energy cost and reduces acceleration poor regulation of hormones why is fat mass a valuble energy source - CORRECT ANSWEFR-twice as energy dense as carbs and prot! provide muscle cells with energy vis free fatty acids inlonsc not eating CHO during exercise and are more aerobically trained what happens if you have insuffiecent fat- CORRECT ANSWEF-relative energy dificit disorder whal. are Lhe Lwo main dise: that can be developed duc to insufficent fat mass - CORRECT atamenorrhea - loss of poriod and reproductive issues Lis the difforenee between hypertrophy and hyperplasia - CORRE hypertrophy is bigger cells what are tiglycerides used in obsese and diabetic people for - CORRECT ANSWER-cant be used if untrained lack the required enzymes IMGT stored in a damaged form what is sarcopenic obesity - CORRECT. sarcopenix - CORR. ANSWER-active loss of muscle mass and strength increased fat and decreased muscle what does regular exercise do to for sarcopenia - CORRECT ANSWEF-prevention and ireaument for atrophy - loss of muscle treats visceral adiposity inflammation what are ways to maintain body composition - CORRECT ANSWER-deemphasise weight loss as a focus of cxorcise: nutrition varied oxcrcise - resistance, suslained, intergratcd, some vigorous adequate sleep avoid prolonged siress what is torque - CORRECT ANSWER-a turning effect T=FxD what isa class 1 lever - CORRECT ANSWEF-balancing folcrum in between effort and load atlantooccipital joint what isa class 2 lever - CO! RECT ANSWEF-weight bearing effort load fulcrum limited ROM metatarsal joint what is a class 3 lever - CORR. ANSWER-arge range of motion not a lot of weight bearing fulcrum effort load elbow joint what is the relationship between force and angle - CORR. ANSWER-force decreases when angle increases torque increases when angle increases - has an optimal moment arm increases as angle increases up to 90 degrees what is the effect of using chains on a bench press -resistance Increases with bar height resistance increases balances with increase in joint torques as bar height increases beginning feels as hard as the end what is functional movement screening - CORRECT ANSWER-ma ent tests to establish if people can achieve a minimal set of comp: to carry out a specific role what is motor skill classification - CORRECT ANSWER-classifying different types of movement and skills what are the three kinds of timing of activity - NSWER-in phase, antiphase and coactivation what is antiphase timing of movement - muscles contract in alternating ways what is inphase timing of movement - CORRECT ANSWEF-bilateral muscle groups contract together whal. is coaclivalion Liming of movement - CORRECT ANSWER-multiple muscles contract, togehter - stabilisation and limits degrees of RRE | what are the three kinds of contraction - C' ‘concentric - shortening eccentric - lengthening isometric - stabilising what is resistance training - CORRECT. whal. is onduranee training - CORRECT ANSWEF-sustained effort tance for a breif period what does open kenetic chain mean - CORREC’ segements are isolated ie dumbell bicep curl low joint stability what classifies resistance vs endurance training - CORRECT ANSWER-primary energy system being used increased muscle requirement squal presup high muscle co contraction what are open skills - CORR! * ANSWER-in a changing environement require adaption what are closed skills - -in a predicted enviornment can be planned ahead describe the speed accruacy trade off aiming movements trade off between speed and accuracy -if moving fast accuracy drops what does a low load do to force generation - CORRECT ANSWE-faster shortening and more reps what happens to force generation as load increases - CORRECT ANSWERrate decreases as it takes longer to recruit more fibres so speed of shortening is lower what are implications of muscle mechanics to force generation - C specific to each task and peson not constant measured force may be greater than or less than external load whal changes 1o force when in different phases of a movement - CORRECT ANS - force ine! going down - foree gocs down what cflocts morpholagy of muscle - | ‘-dependent on range thal if is rained when are muscles strongcs when tested isometrically at a joint angle where the muscle is at resting length and moment arm is optimal - engaging all muscle fibres what causes an increase in muscles used - CORRECT ANSWER- increase range of motion what does a high weight and low velocity do- CORRECT ANSWER-engage many musce fibres and inercase muscle strength what is a direct measure of muscle force - CORRECT ANSWEF-buckle translucera nd fibre optic stransductor can only do them in some msucles that are superficial what is an indirect measure of muscle force - CORR ANSWER-imagining and mathematical methods force plates - ground reaction force dynamotery - push and pull, functional strength who is effected by the indirect measure of muscle force - CORR! ANSWER-implications on exercise practitioners for testing and perscriptions how much foree is generated by 1 cross bridge - CORRECT ANSWER- pikonewtons ER-aclive shortening of the sarcomere whal. is foree generalion dependent on - CORRECT ANSWER-mumbor of cross linkages belween actin and myosin