NFPT Exam, Unit 1 (Chapter 1-6) Graded A

What are the 6 components of wellness? (SPICES) - ANSWER Social Health, Physical Health, Intellectual Health, Cognitive Health, Emotional Health, Spiritual Health What are the 5 Components of Fitness? - ANSWER cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition ___ is the condition of your current state of being, related to the absence of disease or injury. - ANSWER Wellness ADL's stands for: - ANSWER Activities of Daily Living What are 3 influential aspects of behavior that contribute to positivity? - ANSWER Predisposing Factors, Enabling Factors, Reinforcing Factors What are the 10 body systems? - ANSWER Muscular System, Skeletal System, Circulatory System, Respiratory System, Nervous System, Digestive System, Immune System, Endocrine System, Integumentary System, Reproductive System, Urinary System The point at which muscle joins the stationary bone at the end closest to the body is ___. - ANSWER Origin The Strong Connective Tissue that connects muscle to bone is called ___. - ANSWER Tendon On average, how many MUSCLES are there in the adult human body? - ANSWER 656 On average, how many BONES are there in the adult human body? - ANSWER 206 A tough but flexible connective tissue that covers the end of each bone is called ___. - ANSWER Cartilage Blood travels away from the heart, carrying oxygenated blood to the body, through ___; and deoxygenated blood comes back to the heart through ___. - ANSWER Veins; Arteries This muscle controls the overall breathing process. As it contracts it flattens, causing air to be sucked into the lungs; and when it relaxes the air in the lungs is forced out. - ANSWER Lungs Which division of the nervous system SENDS & RECEIVES INFORMATION and CONTAINS THE BRAIN and SPINAL CORD? - ANSWER Central Nervous System (CNS) What part of the digestive system does most absorption of nutrients occur? - ANSWER Small Intestine In biomechanics, what does SUPERIOR mean? - ANSWER ABOVE, toward the upper part of the body In biomechanics, what does INFERIOR mean? - ANSWER BELOW, toward the lower part of the body In biomechanics, what does ANTERIOR (Ventral) mean? - ANSWER toward or on the FRONT of the body In biomechanics, what does POSTERIOR (Dorsal) mean? - ANSWER toward or on the BACK of the body In biomechanics, what does PROXIMAL mean? - ANSWER CLOSEST to the point of origin from the center of the body In biomechanics, what does DISTAL mean? - ANSWER FURTHEST from the point of origin from the point of origin from the center of the body In biomechanics, what does MEDIAL mean? - ANSWER towards the MIDDLE of the body In biomechanics, what does LATERAL mean? - ANSWER AWAY from the middle of the body In biomechanics, what does BILATERAL mean? - ANSWER BOTH sides of the body In biomechanics, what does UNILATERAL mean? - ANSWER ONE side of the body In biomechanics, what does PERIPHERAL mean? - ANSWER towards the extremities In biomechanics, what does SUPERFICIAL mean? - ANSWER towards the outer surface In biomechanics, what does DEEP MUSCLES mean? - ANSWER towards the inner body (opposite of superficial) In biomechanical movement, what does ABDUCTION mean? - ANSWER movement AWAY from body or body-part's midline (ex): DB Lateral Raise In biomechanical movement, what does ADDUCTION mean? - ANSWER movement TOWARD the body or body-part's midline In biomechanical movement, what does FLEXION mean? - ANSWER bending of a joint that DECREASES the angle; bending at the elbow In biomechanical movement, what does EXTENSION mean? - ANSWER bending of a joint that INCREASES the angle; straightening/reaching out your arm. In biomechanical movement, what does CIRCUMDUCTION mean? - ANSWER motion of CIRCULAR movement; such as rotating foot around the ankle. Furthermore, it uses ABDUCTION/ADDUCTION and FLEXION/EXTENSION within a ball-and-socket joint. (ex): Arm Circles In biomechanical movement, what does [INTERNAL] ROTATION mean? - ANSWER movement of a body part about its axis, turning INWARD or TOWARDS the center or midline of the body. In biomechanical movement, what does [EXTERNAL] ROTATION mean? - ANSWER movement of a body part turning OUTWARD or AWAY from the center or midline of the body. In biomechanical movement, what does PROTRACTION mean? - ANSWER Anterior (forward) movement of a body part; Generally referring to scapulae & skull/cervical spine In biomechanical movement, what does RETRACTION mean? - ANSWER Posterior (backward) movement of a body part; Generally referring to scapulae & skull/cervical spine In biomechanical movement, what does HYPOEXTENSION mean? - ANSWER extension that is LESS than normal, under-extended; (ex): not being able to extend at the knee due to a tight hamstring In biomechanical movement, what does HYPEREXTENSION mean? - ANSWER extension that is BEYOND normal limits, over-extended; (ex): body part/joint that is bent TOO FAR. In biomechanical movement, what does GLIDING mean? - ANSWER movement of NON-ANGULAR joints over each other In biomechanical movement, what does DEVIATION mean? - ANSWER departure from the midline In biomechanical movement, what does PRONATION mean? - ANSWER [Movement specific to PALMS.] - palm of hand turning DOWNWARD into a POSTERIOR position when arm is down at the side. (ex). Inward roll of foot In biomechanical movement, what does SUPINATION mean? - ANSWER [Movement specific to PALMS.] - palm of hand turning UPWARD into an ANTERIOR position when arm is down at the side. (ex). Outward roll of foot In biomechanical movement, what does INVERSION mean? - ANSWER [Movement specific to FEET.] - Turning both feet inward so that the soles face each other In biomechanical movement, what does EVERSION mean? - ANSWER [Movement specific to FEET.] - Turning both feet outward so that the soles turn away from each other In biomechanical movement, what does DORSIFLEXION mean? - ANSWER [Movement specific to ANKLES.] - Pointing Feet towards the shins In biomechanical movement, what does PLANTARFLEXION mean? - ANSWER [Movement specific to ANKLES.] - Pointing Feet Downward (ex): Going on your tiptoes The ankle is DISTAL to the hip. True or False? - ANSWER True The wrist is distal to the shoulder. The ___ is proximal to the wrist. - ANSWER Elbow The knee is ___ to the hip and ___ to the ankle. - ANSWER Anterior; Superior (Below, Above) What are the 4 Types of Contraction? - ANSWER Isometric, Isokinetic, Isotonic-Eccentric, Isotonic-Concentric What are the planes of motion? - ANSWER Sagittal (Vertical) Plane, Frontal (Coronal) Plane, Transverse (Horizontal) Plane What does AXIAL mean? - ANSWER The Trunk, Center of the Body What does APPENDICULAR mean? - ANSWER Limbs and Extremities How many vertebrae makes up the adult spine? - ANSWER 24 How many vertebrae are in the neck? - ANSWER 7, (C1-C7) [Cervical] How many vertebrae are in the upper/mid back? - ANSWER 12, (T1-T12) [Thoracic] How many vertebrae are in the lower back? - ANSWER 5, (L1-L5) [Lumbar] What are the 5 classifications for bones? - ANSWER Long, Short, Flat, Irregular, Sesamoid What are the 3 main classifications of joints? What are their respective mobilities? - ANSWER Ligamentous (Immovable), Cartilaginous (SLIGHTLY moveable), Synovial (HIGHLY moveable) What are the 5 Types of SYNOVIAL joints? - ANSWER Ball & Socket, Hinge, Pivot, Gliding, Saddle What does a tendon do? - ANSWER Connects muscle to bone What does a tendon do? - ANSWER Connects muscle to bone Commonly called the 'Prime Movers' these are the muscles that contract to create the ROM through the joint, they are the muscles primarily responsible for the movement. - ANSWER Agonists These muscles, sometimes referred to as 'neutralizers', provide for assistance of the prime mover/s/ by neutralizing the force of the movement through the plane of motion. - ANSWER Synergists The triceps are ____ to the biceps - ANSWER Antagonists The Quadratus Lumborum stabilizes the spine in which planes of motion? - ANSWER All Planes of Motion The internal and external obliques ___ the trunk. - ANSWER Rotate Which exercises are best for the quads? - ANSWER Lunges, Squats, Leg Press Which exercises are best for the hamstrings? - ANSWER Stiff leg deadlift, leg curl and reverse lunges What is the main function of the rectus abdominis (your abs)? - ANSWER Flexion The Hamstring muscles consist of: - ANSWER Biceps Femoris, Semimembranosus, and Semitendinosus The gluteus maximus ___ the hip - ANSWER Extends What four muscles make up the quadriceps? - ANSWER rectus femoris, vastus lateralis, vastus medialis, vastus intermedius The ___ crosses the hip joint and knee. - ANSWER rectus femoris The latissmus dorsi (your lats) performs ___ motions through the arms. - ANSWER Pulling What main structural muscles/groups make up the core? - ANSWER External Obliques, Internal Obliques, Transverse Abdominis (Deep Abs), Rectus Abdominus (Superficial Abs, 6 Pack) What are the three types of muscle tissue? - ANSWER Skeletal, Smooth, Cardiac What are identifiers for SKELETAL muscle tissue? - ANSWER Attaches bone to muscle, Work VOLUNTARILY What are identifiers for SMOOTH muscle tissue? - ANSWER Maintains flow of foods/fluid along its structures, Work INVOLUNTARILY What are identifiers for CARDIAC muscle tissue? - ANSWER Only found in heart & cardiac ends of main blood vessels, Rhythmic Contractions Approximately what percentage of the cells in your body are muscle tissue cells? - ANSWER 60% The smallest unit of a chemical compound: - ANSWER Molecule Skeletal muscle is under ___ control; whereas smooth muscle is under ___ control. - ANSWER Voluntary; Involuntary An individual muscle fiber, or ___, is the actual cell found in muscle tissue. - ANSWER Myocyte The process of ___ occurs when a given muscle tissue will SHRINK as a result of it not being used. - ANSWER Atrophy The process of ___ occurs when a given muscle tissue ENLARGES due to use/overuse. - ANSWER Hypertrophy This is made up of one motor neuron, its axon and muscle fibers that are of the same type; when it is activated, all of its fibers contract. - ANSWER Motor Unit Commonly referred to as the POWERHOUSE OF THE CELL, these are organelles inside a cell that work primarily to produce the energy needed for daily activity and recovery. - ANSWER Mitochondria Where are "membrane-bound" ribosomes found? - ANSWER Rough Sarcoplasmic Reticulum What are ribosomes? - ANSWER Protein Builders The Mitochondria produces energy AEROBICALLY in the form of ___ which is used during contractions as well as for daily activity and recovery of energy needs. - ANSWER Adenosine Triphosphate (ATP) Myofibrils are comprised of the myofilaments ___ and ___. - ANSWER Actin; Myosin This type of contraction, sometimes referred to as "positive lifting" is where a shortening of the length of muscle occurs as you lift a given load; weight/tension stays constant, and speed or number of reps can vary. - ANSWER Isotonic Concentric All muscle fiber types have ___ - ANSWER exactly the same internal components, but of varying numbers and sizes This fiber type has very few mitochondria, restricting the duration of its contraction. - ANSWER White, Fast Twitch What are the 3 Types of Muscle Fibers? - ANSWER Type I (red, slow twitch), Type IIA (red, fast twitch), Type IIB (white, fast twitch) What is the order of motor unit recruitment in a HIGH REP set? - ANSWER Red Slow; Red Fast; White Fast Depleting energy recruitment results in increased muscle energy storage, but minimizes the involvement and growth of the ___ motor units, which are known to have the greatest potential for growth. - ANSWER White, Fast Twitch This type of training, also known as "power training" or Olympic Style lifting, is where the athlete lifts, accelerates, and then immediately releases the weight, rather than slowly lowering it, forcing the recruitment of fast twitch muscle fibers. - ANSWER Ballistic Training A stretching technique that uses the reflexive relaxation reaction of the antagonist muscle(s) during the contraction is known as: - ANSWER Proprioceptive Neural Facilitation (PNF) This sensory nerve ending, embedded among the fibers of a tendon, protects against too much contractile force by 'shutting down' the muscle contraction just short of injury. - ANSWER Golgi Tendon Organ (GTO) Is "The Pump" good for size and strength increase? - ANSWER No, because it inhibits contractions causing premature failure What are 3 Reasons a muscle fiber stops contracting when trained to failure? - ANSWER Myofibril Failure, Intermediate Failure, Mitochondrial Failure The greater the oxygen taken up by the muscles during resistance exercise, the slower the use of ___. - ANSWER Stored Muscle Glycogen During what rep range does Myofibril failure occur? - ANSWER 4 To 6 Rep Range Intermediate failure occurs to what type of muscle fiber? - ANSWER Red, Fast Twitch During what rep range does Mitochondrial failure occur? - ANSWER 20 To 25 Rep Range Resistance exercise and a healthy diet will promote the body's use of ___ to provide fatty acids and glycerol to replete the exhausted muscle stores. - ANSWER Adipose Tissue To optimize the fat conversion effects of resistance training, perform: - ANSWER high-rep, low intensity, long duration using compound movements What are the smooth muscles in the body? - ANSWER Digestive, Respiratory and Vascular tissue The process by which blood is carried away from the HEART to the BODY is: - ANSWER Systemic Circulation The process by which blood flows between the HEART and LUNGS is: - ANSWER Pulmonary Circulation How does the left ventricle wall of the heart respond to resistance training? - ANSWER It gets thicker and stronger How does the left ventricle wall of the heart respond to aerobic training? - ANSWER It gets thinner and gains increased blood capacity From the chambers of the heart, the arteries carry the blood ___; while veins carry the blood ___. - ANSWER away; in Fluids constantly move across separating membranes in order to maintain osmosis. Fluid that is found outside of the cell is called ___, and it includes the ___ that transports elements like hormones, proteins and nutrients where the body needs them. - ANSWER extracellular fluid; blood plasma What are the 2 phases in a single cycle of cardiac activity? - ANSWER Systole, Diastole The actual amount of blood pumped from the left ventricle of the heart in one beat is called ___. - ANSWER Stroke Volume The protein that carries oxygen in the blood to the body is called ___; the protein carrier of oxygen in the muscle tissue is called ___. - ANSWER hemoglobin; myoglobin The difference in oxygen content between arterial and venous blood is referred to as: - ANSWER a VO2 Difference ___ is also known as "bad" cholesterol; while ___ is "good" cholesterol - ANSWER Low-Density Lipoproteins (LDL); High-Density Lipoproteins (HDL) What are the 4 stages of digestion? - ANSWER ingestion, digestion, absorption, utilization All physical and chemical reactions in the body that use or convert energy is called: - ANSWER Metabolism What does the liver change ALL simple sugars into? - ANSWER Glucose These sensors detect blood pressure - ANSWER Baroreceptors To restore homeostasis, signals will be sent to the ___ if/when imbalances in blood chemicals or blood pressure are detected. - ANSWER Hypothalamus One of the main functions of the pancreas is to regulate blood sugar levels. It does this by secreting the hormones: - ANSWER Glucagon and Insulin Which hormone is responsible for removing glucose form the blood stream? - ANSWER Insulin What are the 2 distinct parts of nutrient metabolism? - ANSWER Anabolism & Catabolism What are the 3 Macronutrients? - ANSWER Carbohydrates, Proteins, and Fats If there is an overabundance of glucose to be stored as the result of ingesting too many simple sugars-- where is it stored? - ANSWER Fat Cells When is the optimal time for ingesting simple sugar? - ANSWER Immediately following an intense workout ___ fiber is not digestible; ___ fiber is digestible. - ANSWER Insoluble; Soluble At least how many grams of carbohydrates should be ingested daily, by the AVERAGE healthy adult, to spare amino acids, proteins, and other energy reserves from being converted and used for energy? - ANSWER 156 Grams The only usable form of simple sugar in the body is: - ANSWER Glucose In the absence of ___ during intense aerobic activity, muscle tissue will be ___ to provide for the balance of the energy needed to keep up with demand. - ANSWER Glucose; Cannibalized A method for avoiding the occurrence of cannibalism of intracellular proteins in the working muscles during intense resistance exercise is to: - ANSWER Eat protein regularly and ingest an easily absorbable carbohydrate about 15 minutes before workouts. What is Glycemic Index (GI)? - ANSWER A measure of the impact on blood sugar, BASED ON the QUALITY of the carbohydrate What is Glycemic Load (GL)? - ANSWER A measure of the impact on blood sugar, BASED ON the QUANTITY of the carbohydrate Low-Density Lipoproteins (LDLs) are considered ___ cholesterols; while the High-Density Lipoproteins (HDLs) are considered ___ cholesterols. - ANSWER Bad; Good If your client struggles with weight loss, it could be because of: - ANSWER Heredity Factors & Over-Consumption of Junk Food Ingested Fats are broken down into: - ANSWER Triglycerides, Phospholipids, Cholesterols ___ is the packaged form of broken down fats that provide for transport to adipose tissue or the liver - ANSWER Chylomicrons When protein is ingested, it moves to the stomach where it is acted on by the enzyme ___. - ANSWER Pepsin What enzyme is responsible for the breakdown of fats? - ANSWER Lipase How many grams of protein can be assimilated in 3 to 4 hours? - ANSWER 20 Grams An amino acid may enter the metabolic processes as either ___ or ___ - ANSWER Pyruvate; Acetyl CoA If the duration of exercise is too great, ___ are depleted and must be replaced immediately, this replenishment takes precedence over tissue repair - ANSWER Catalysts Proteins become broken down into - ANSWER Amino Acids What are the 2 Basic Functions of Amino Acids? - ANSWER Catalyst Formation, Protein Synthesis Ligaments are ___ elastic than tendons and are ___ prone to tearing than tendons. - ANSWER less; more