1
Q
3 OPT Training Stages
A
- Stabilization
- Strength
- Power
2
Q
OPT Training Phases
A
- Stabilization Endurance
- Strength Endurance
- Muscular Development
- Maximal Strength
- Power
3
Q
Phases that have super sets
A
2 & 5
4
Q
3 parts of a neuron
A
- Cell body
- Axon
- Dendrites
5
Q
3 joint motions
A
- Roll
- Slide
- Spin
6
Q
Skeletal System Functions: (5)
A
- Shape
- Protect
- Movement
- Blood production
- Store Minerals
7
Q
Layers of muscle:
A
Epimysium
Perimysium
Endomysium (deepest layer)
8
Q
Slow Twitch Fibers:
A
- Increased oxygen
- Smaller
- Less force
- Slow fatigue
- More capillaries
(Type 1)
9
Q
Fast Twitch fibers:
A
- Less oxygen
- Larger
- More force
- Fast fatigue
- Less capaillaries
(Type 2)
10
Q
Muscle Spindle:
A
- Change in length
- Stretch reflex
- Causes contraction
11
Q
Glogi tendon:
A
- Attaches to tendons
- Change in muscle tension
- Causes relaxation
12
Q
Blood flow to heart:
A
- Right A (no O)
- Right V (no O)
- Left A (O)
- Left V (O to body)
13
Q
Blood Vessels:
A
- Arteries
- Arterioles
- Capillaries
- Venules
- Veins
14
Q
Blood functions: (7)
A
- Transport Oxygen
- Transport waste
- Transport hormones
- Carry heat
- Regulate body temp
- Clotting
- Fight infection
15
Q
ATP-PC:
A
- 10-15 seconds
- Fastest
- Anaerobic (no O)
- Short
- High Intensity
16
Q
Glycolysis:
A
- 30-50 seconds
- Uses carbs
- Medium duration
17
Q
Oxidative system:
A
- Oxidative
- Slow process
- Long duration
18
Q
3 oxidative systems:
A
- Aerobic Glycolysis
- Krebs Cycle
- Electron transport Chain (ETC)
19
Q
Repiratory Quotient
A
RQ of .7 = 100% fat
RQ of 1 = 100% carbs
20
Q
Sagittal Plane:
A
Motion:
-Flexion/Extension
Axis:
-Coronal
21
Q
Frontal Plane:
A
Motion:
-Abduction/adduction, lateral flexion, eversion/inversion
Axis:
-Anterior/Posterior
22
Q
Transverse plane:
A
Motion:
- internal/external rotation, left/right rotation, horizontal abduction/adduction
Axis:
- longitudinal
23
Q
HR training zones:
A
- 65-75%
- 76-85%
- 86-95%
24
Q
Which pulse?
A
Radial pulse
25
BMI for overweight/obese
Overweight: 25-29.99
Obese: 30-34.99
26
Cumulative injury cycle:
1. Tissue trauma
2. Inflammation
3. Muscle spasms
4. Adhesions
5. Altered neuromuscular control
6. Muscle imbalance
7. Repeat
27
Integrated flexibilty continuum:
1. Corrective (SMR & static stretching)
2. Active (SMR & active isolated stretching)
3. Functional (SMR & dynamic stretching)
28
Recommended exercise for adults:
150 minutes of moderate intensity
OR
75 minutes of vigorous aerobic exercise
29
Cardiovascular training for general health:
60% of max O consumption
30
FITTE Principles:
```
Frequency
Intensity
Time
Type
Enjoyment
```
31
Local stabilization system muscles (type 1 slow twitch)
```
Transverse Adominis
Internal Oblique
Lumbar Multi Fidus
Pelvic Floor Muscles
Diaphragm
```
32
Best core exercise for beginners:
Prone iso ab
| Plank
33
Core Musculature:
Local Stabilization System
Global Stabilization System
Movement System
34
Stabilization exercises:
1. Involve no lower body joint movement
2. Balance power include a “hop”
3. Balance strength involve bending at hip or knee
35
Proprioceptively challenging equipment:
1. Floor
2. Balance beam
3. Half foam roll
4. Foam pad
5. Balance disk
6. Wobble board
7. Bosu ball
36
Three phases of plyometric training:
1. Eccentric
2. Amortization
3. Concentric/loading
37
Three phases general adaptation syndrome:
1. Alarm Reaction
2. Resistance development
3. Exhaustion
38
5 resistance training adaptations:
1. Stabilization
2. Muscular Endurance
3. Muscle Hypertrophy
4. Strength
5. Power
39
Resistance Training Systems:
```
Single set
Multiple set
Pyramid
Superset
Drop set
Circuit training
Peripheral heart action
Split routine
A vertical loading
Horizontal loading
```
40
Acute variables of training:
```
Repitition
Set
Training intensity
Rep tempo
Rest interval
Training volume
Training frequency
Training duration
Exercise selection
```
41
ATP Recovery:
20-30 sec: 50%
40 sec: 75%
60 sec: 85%
3 min: 100%
42
Exercise tools:
```
Free weights
Machines
Cable machines
Elastic Bands
Medicine Balls
Kettle Bells
Body Weight
TRX
Bosuball
Stability Ball
```
43
Protein Intakes:
Sedentary: .4g/lb
Strength: .5-.8g/lb
Endurance: .5-.6g/lb
44
Amino Acids:
20 total
| 8 essential
45
Recommended Macros:
Pro: 10-35%
Cho: 45-65%
Fats: 20-35%
46
Macro Calories:
Protein: 4 cal/g
Carbs: 4 cal/g
Fats: 9 cal/g
Alcohol: 7 cal/g
47
Fluid recommendations:
6-12 oz every 15-20 min of exercise
16-24 oz / lb loss during exercise
48
Common vitamins with adverse effects when consumed in excess:
Zinc
Iron
Vit D
Vit A
49
5 stages of change:
```
Precontemplation
Contemplation
Preparation
Action
Maintenance
```
50
Barriers to exercise:
```
Not enough time
Unrealistic goals
Lack of support
Social physique anxiety
Convenience
```
51
SMART goals
```
Specific
Measurable
Attainable
Realistic
Timely
```
52
Hypertension
140/90 or greater
53
Fiber: g/day women & men
WOMEN: 25-28g/day
MEN: 30-34g/day
54
Fluids per day: women and men
WOMEN: 11.5 cups
MEN: 15.5 cups
55
Fat soluble vitamins:
A,D,E,K
56
Contraindications:
Excluding potentially dangerous exercise/movement
57
Skinfold test: where and direction
Biceps/triceps: vertical
Subscapularis/super iliac: diagonal
58
3 posture distortion patterns
Pes Planus
Upper Crossed
Lower Crossed
59
LPHC
Lumbar-Pelvic-Hip Complex
Feet/ankles, knees, hips, shoulders, neck/head
60
SAID Principle
Specific Adaptation to Imposed Demand
AKA principle of specificity
Essentially, the body’s response to stress
Mechanical/Neuromuscular/Metabolic
61
Relative Flexability:
Bodys ability to find the path of least resistance
62
Synergist Dominance:
Synergist muscle takes over for agonist muscle
63
Autogenic inhibition:
Tension on golgi tendon which signals the muscle to reduce tension/relax
64
Reciprocal Inhibition:
Agonist muscle contracts, antagonist muscle lengthens
65
Altered reciprocal inhibition
Over active agonist deters neural drive to antagonist
