What motion is the biceps brachii primarily responsible for?
Elbow flexion.
Prime mover in bending the elbow (bringing forearm toward shoulder). Example: Curling a dumbbell upward.
In which plane of motion do lateral lunges occur?
Frontal plane.
Divides body into front/back. Movements: side-to-side (abduction/adduction, lateral lunges, side shuffles).
What type of joint is the hip?
Ball-and-socket joint.
Allows movement in multiple planes: flexion, extension, rotation, abduction, adduction. Examples: Hip and shoulder.
What is the primary action of the rectus abdominis?
Lumbar flexion.
Brings ribcage toward pelvis. Example: Crunch or sit-up.
What BMI range is considered ‘Obese’?
≥30 BMI.
Normal: 18.5–24.9, Overweight: 25–29.9, Obese: 30+, Underweight: <18.5.
What does the SAID principle mean?
Specific Adaptations to Imposed Demands.
The body adapts to the exact type of stress applied. Example: Train heavy strength = get stronger, not necessarily more endurance.
What program variables emphasize hypertrophy?
Moderate weight, moderate-to-high volume.
~65–80% 1RM, 6–12 reps, multiple sets. Promotes muscle growth by mechanical tension + metabolic stress.
Which rest period best supports muscular endurance?
≤30 seconds.
Keeps muscles under fatigue, improves stamina.
What does linear periodization look like?
Gradual progression over time — reps decrease as weight increases.
Example: Week 1: 3×12 @ 65%, Week 2: 3×10 @ 70%, Week 3: 3×8 @ 75%.
Which exercise should be avoided after the 1st trimester of pregnancy?
Supine (lying on back) exercises.
Can compress vena cava, reducing blood flow to fetus. Safer options: side-lying, standing, seated.
Which guideline is correct for clients with hypertension?
Avoid isometric holds and Valsalva maneuver.
Both spike blood pressure dangerously. Encourage breathing, controlled tempo, aerobic activity.
Example of an antagonist muscle pair?
Quadriceps (knee extension) and hamstrings (knee flexion).
Opposite functions. Antagonist = muscle that opposes movement of the agonist.
Knees collapsing inward during a squat usually signals weakness in which muscle?
Gluteus medius.
Responsible for hip abduction and stabilizing femur. Weakness = valgus collapse (‘knees cave in’).
Which vitamins are fat-soluble?
A, D, E, K.
Stored in fat, not excreted easily (risk of toxicity if over-supplemented).
