Which is the deepest abdominal muscle?
Transverse Abdominis. It stabilizes the spine and compresses the abdomen.
External Oblique: outermost, rotates trunk.
Internal Oblique: middle layer, assists rotation.
Rectus Abdominis: “six-pack,” flexes spine.
Which plantarflexes the ankle but doesn’t cross the knee?
Soleus. Works when knee is bent, stabilizes ankle.
Gastrocnemius: also plantarflexes but crosses knee.
Tibialis Anterior: dorsiflexes (raises foot).
Which chamber pumps oxygenated blood to the body?
Left Ventricle. The right ventricle sends blood to the lungs. The right atrium receives blood from the body. The left atrium receives blood from the lungs.
Q: Raising your arms sideways is what movement?
A: Shoulder Abduction. Deltoid and supraspinatus lift the arms out to the side
Q: Where does most nutrient absorption happen?
A: Small Intestine. Villi absorb nutrients into blood and lymph.
Stomach: mainly breaks down food.
Large Intestine: absorbs water and electrolytes.
Q: Which part sends impulses away from the neuron cell body?
A: Axon. Dendrites receive signals; the axon carries them away; myelin speeds up transmission.
Q: Which muscle elevates the scapula?
A: Upper Trapezius. Works with levator scapulae. The lower trapezius depresses the scapula.
Q: Which skeleton includes the sternum?
A: Axial Skeleton. It includes the skull, spine, ribs, and sternum. The appendicular skeleton includes limbs and girdles.
Q: Which muscle crosses two joints?
A: Biceps Femoris (Long Head). Extends the hip and flexes the knee.
Vastus muscles only cross the knee.
Soleus only crosses the ankle.
Q: Which muscle fiber is fastest but tires quickly?
A: Type IIx (fast glycolytic). High force, short duration.
Type I: slow, endurance-based.
Type IIa: moderate speed and fatigue resistance.
Q: What muscle opposes the gluteus maximus?
A: Iliopsoas (hip flexor). Tightness here can cause low back pain.
Q: Which part of the spine bears the most weight?
A: Lumbar Spine. Thick vertebrae for support; common site of injury.
Q: Which chamber receives oxygenated blood from the lungs?
A: Left Atrium. Blood goes from lungs → left atrium → left ventricle → body.
Q: What does the cerebellum do?
A: Coordinates movement and balance. Receives info from muscles and joints to fine-tune actions.
Q: Which energy system fuels long events like marathons?
A: Oxidative (aerobic) system. Uses oxygen to convert carbs and fat into energy.
Q: Which muscle protracts (pushes forward) the shoulder blade?
A: Serratus Anterior. Stabilizes the scapula; called the “boxer’s muscle.”
Q: What surrounds an individual muscle fiber?
A: Endomysium.
Perimysium: surrounds a fascicle (bundle).
Epimysium: surrounds the entire muscle.
Q: What does progressive overload mean?
A: Gradually increasing stress (weight, reps, or intensity) so the body continues to adapt.
Q: What does the Karvonen formula do?
A: Calculates target heart rate using Resting HR and Max HR:
(MHR − RHR) × % + RHR = THR
Q: What exercises should be avoided?
A: High-impact or jumping movements. Use resistance and balance training instead.
Q: What is circuit training?
A: Alternating strength and cardio exercises with minimal rest. Improves endurance and efficiency.
Q: What does RPE measure?
A: Perceived exertion from 6–20 (approx. HR × 10). Example: 13 ≈ 130 bpm = moderate effort.
Q: What is periodization?
A: Planned variation in training intensity, volume, or focus to prevent plateaus and overtraining.
Q: Why is iron important?
A: Transports oxygen in hemoglobin. Deficiency = fatigue and poor endurance.
