wits study guide lectures only questions with correct answers

Study Guide Lecture One 1.Explain the F.I.T.T. principle, & how it applies to training. - Answer- Frequency - how often you perform the exercise. musc repair from the tear down of the exercise intensity - the amount of effort work or energy that is needed to perform the exercise. Enough for results not to much for injury over training or burn out. Can be measured by VO2max ( the maximal capacity of an individual to transport oxygen in and out type - the type of exercise Cardiovadcular, muscle strength and myscular endurance (resistance training) or combo of both flexibilty and body composition time - how long an exercise session should last trainers use the principle to determine how they can get their client to achieve certain goals goals range from avoidance of diseases fitness elite athletic performance. 2.Describe the difference between training for health, fitness & performance. - Answer- training for fitness, performance, and avoidance of disease which can be placed into a category of low to high volume exercise to moderate to vigorous (hard) intensity exercise. o avoidance of disease (e.g lowering the risk of heart disease, type 2 diabetes) achieved with moderate intensity activity 30min per Day, 1 to 5 days per Week. o To achieve cardiorespiratory fitness (CRF), as well as the health benefits associated with moderate intensity physical vigorous intensity exercise strength and flexibility done 3 to 4 days. Wk -1, 30 to 45 min. Day-1, which is equivalent to jogging or running about 3 mi (4.8 km) 3 to 4 days. Wk -1. o those who want to be elite marathon runners must work at the extreme end of the intensity scale (very hard) for hours every day. 100 mi (170 km) per week (11), • bout 10 times what is needed to achieve a reasonable level of CRF. Image on pg 24 lab section hrr 40-59% fitness is 60-80% and performance is greater than 80% 3.Define positive & negative health. - Answer- positive health is associated wit a capacity to enjoy life and withstand challenges. negative health is associated with morbidity (incidence of disease) and early mortality. the ultimate goal is ultimate quality of life with high level of physical functionality and emotional and psychological well being 4.What are the physical activity guidelines for health, weight maintenance & weight loss? - Answer- 30 minutes daily to avoid disease 60 minutes daily to prevent weight gain 60-90 minutes daily to sustain weight loss (very hard) 5.Distinguish between moderate & vigorous intensity in terms of CRF. - Answer- vigorous intensity exercise to produce better results for reducing risk factors in most individuals vigorous exercise reduces diastolic blood pressure increase glucose control and you have hired her respiratory fitness values then moderate exercise vigorous exercise is not safe or appropriate for all clients. more is better 6.List the ACSM guidelines for muscular fitness. - Answer- Perform 8-10 exercises for the major muscle groups including legs hips back chest shoulders and arms. Use resistance that produces muscular fatigue after 8 to 12 reps Complete one to three sets of each exercise. Participate in resistance training activities at least two non-consecutive days per week for recovery time 7.Distinguish between functional performance & sports performance. - Answer- Functional performance are exercises like cardiorespiratory Fitness muscular strength and endurance flexibility body leanness and task specific needs. Sport performance are exercises for agility balance coordination power speed and reaction time 8.List the alterable & inalterable (also called modifiable & non-modifiable) risk factors for CVD. - Answer- ...biological factors are inalterable environmental and lifestyle behaviors are alterable 9.What are the BMI ranges for underweight, normal, overweight & obese? - Answer- Below 18.5 18.5-24.9 25.0-29.9 Above 30 10.What are the healthy & clinical values for normal & high blood pressure? - Answer- Normal blood pressure 120/80 Hypertensive 140/90 11.Explain the purpose of physician's consent, waiver of liability, incident report, HSQ & PAR-Q. - Answer- When you have determined that the client is at high risk of cardiovascular disease from answering questions from the screening questionnaire After the consent from the doctor the final steps to client sign a consent waiver form to protect yourself and the gym incident reports in case anyone gets happened you can provide a file where you explain everything that happened for protection Health screening questionnaire identify risk factors lifestyle behaviors exercise history and red flags that may require program modification or Physicians consent Physical activity Readiness questionnaire Clyde the less detailed screening and self-administered type of screening to determine if the patient needs modifications or a physician's consent 12.What are the ranges for healthy & high blood glucose? - Answer- They vary throughout the day. For someone without diabetes, a fasting blood sugar on awakening should be under 100 mg/dl. Before-meal normal sugars are 70-99 mg/dl. "Postprandial" sugars taken two hours after meals should be less than 140 mg/dl. 13.What are the ranges & values for LDL & HDL cholesterol? - Answer- If you have a total cholesterol greater than 200 milligrams per deciliter or low density lipoprotein is greater than 130 milligrams per deciliter or high density lipoprotein is less than 40 milligrams per deciliter or risk factors for cardiovascular 14.Define characteristics of high-risk exercise participants. - Answer- Men and women with known cardiovascular metabolic or pulmonary disease men and women with major signs and symptoms of cardiovascular metabolic or pulmonary disease Moderate risk are asymptomatic men and women with greater than 2 risk factors Low risk are asymptomatic men and women with less than 1 or equal to 1 risk Factor 15.Explain the categories of pre-activity screening in terms of the acronym "MR. PLEASE". - Answer- Medical history review Risk factor assessment and stratification ( determine if low or high risk patient ) Prescribe medications Level of physical activity (low physical activity need pa consent) Administration of fitness assessment and interpretation of results ( 3 minute step test) Setup of exercise prescription ( setup program ) Evaluation of progress (reassessment) 16.Explain the purpose of fitness assessments. - Answer- It assesses social components of fitness related to patients goals which are cardiovascular endurance muscular strength muscular endurance flexibility and body composition the assessment test can provide a baseline to evaluate progress 17.Identify major bones of the skeletal system, & classify them by shape. - Answer- There are long bones that are found in the limbs and digits There are short bones are tarsals and carpals in ankles and the wrist There are irregular bones what are the ischium which is the pelvis pubis of the pelvis vertebrae the sacrum There a special bones like the patella the sesamoid bone found in the joint (knee cap) 18.Name each synovial joint, & describe its movements. - Answer- Everybody socket which is mostly comprised of birthday and you have your hinge joint which is mostly comprised of minisci For joint movement their selection extension abduction adduction internal rotation external rotation supination pronation inversion e-version plantar flexion dorsiflexion 19.Explain muscle actions in terms of eccentric & concentric contraction, & static & dynamic action. - Answer- motor neuron stimulates muscle fibers to move the motor unit which is one motor neuron plus the muscle fibers it innervates the recruitment is the stimulation of one. in muscle action muscles that produce traits are powered have a large number of muscle fibers is motor neuron innervates thousands of fibers fine motor movements are made by small motor units with one neuron stimulating a few fibers. eccentric muscle action follows the direction of gravity often extension control muscle resist the pull of gravity to control movement the muscle lengthens as it produces Force less than the force of gravity. concentric muscle action shortening phase of a movement often flexion muscles pull attachment points on Bones to bring body segments closer to each other muscles must generate enough Force to overcome the force of gravity concentric movement opposed the pull of gravity. isometric muscle action or static muscles length does not change forces produced without a change in length joint position 20.List the major muscle groups, & the primary muscles associated with each group. - Answer- They are Agonist and antagonist The Agonist like a flexion of the bicep the concentric action the muscle primarily responsible for Force production during a movement also referred to as the prime mover maybe true other muscles The antagonist like the extension of the tricep during a curl up is located on the opposite side of the joint from The Agonist lengthens passively as Agonist contracts The Agonist and antagonist work together to produce movement decelerate movement symbolizes joints to prevent movement Concord the action of other muscles to prevent undesirable movement and got movement produced by other muscles. A push-up dippers from a pull-up with its major muscle groups of antagonist antagonist muscles they have different muscles associated with each group. 21.Describe the actions of each muscle group at its associated joint, in terms of flexion, extension, rotation, adduction, abduction, elevation, depression. - Answer- Flexion brings distal and proximal segments together occurs in the sagittal plane around the medial lateral axis bicep curls can explain this. Extension moves distal and proximal segments away from each other occurs in the cytoplasm round the medial lateral axis antagonist movement of the bicep curl can explain this 22.List the three factors involved in stability, & explain their relationship during physical activity. - Answer- is the ability to maintain a balanced position after A disruption of equilibrium. requires the center of gravity to fall within the base of support. changing foot and body position Alters both the base of support in the center of gravity proportional to the distance from the center of gravity to the edge of the base of support and wide base of support and lower body position increase stability and narrow base of support in an elongated body position reduces stability. Key Terms - write the definition or describe the term HSQ - Answer- Health screening questionnaire PAR-Q - Answer- Physical activity Readiness questionnaire F.I.T.T. - Answer- Frequency intensity time and type Frequency - Answer- How often. The number of days per week the physical activity is done Intensity - Answer- How much energy are you using can be monitored by heart rate hr-r and VO2 max. Describe the rate of work or the degree of effort required to carry out the task ( how much energy is being expended per minute) ( percent of maximal heart rate) Duration - Answer- How long are you performing these exercise. The length of time for fitness workout or a bout of physical activity Mode - Answer- probably referring to the type of exercise executed Volume of Activity - Answer- refers to the total amount of energy expended of work accomplished and anaerobic activity equals the product of the absolute intensity frequency and time and resistance training it is the product of the sets reps and weight lifted Agility - Answer- Ability to start stop and move the body quickly in different directions Balance - Answer- Ability to maintain a certain posture or to move without falling Coordination - Answer- Ability to perform a task that integrates movements of the body in various parts of the body Speed - Answer- The ability to move the whole body quickly Power - Answer- Ability to exert muscular strength quickly Cholesterol - Answer- A fatty substance in which carbon hydrogen and oxygen atoms are arranged and Rings may be deposited in the arterial walls contributing to arthrosclerosis HDL-C - Answer- High-density lipoprotein which is the good cholesterol removes cholesterol from the body LDL-C - Answer- Low density lipoprotein which is the bad cholesterol is Storrs cholesterol in the body and in the arteriole rules leading to atherosclerosis Diaphysis - Answer- The shaft of a long bone Epiphysis - Answer- The end of a long bone Epiphyseal Plate - Answer- The sites of ossification in long bones Remodeling - Answer- Osteoclast breakdown osteoblast build up Periosteum - Answer- The connective tissue surrounding a bone Services except the articulating surfaces Cartilage - Answer- Cartilage is a thin layer of hyaline cartilage covering the articulating surface that provides a smooth low-friction surface and helps absorb shock Tarsals - Answer- irregular shape bones that are found in the ankle Carpals - Answer- the irregular the shape bones that are found in the wrist Ilia - Answer- Flat shaped bone that is part of the pelvis the wing shape of the pelvis Scapula - Answer- The flat shape bones that are the shoulder blades Patella - Answer- a sesamoid bone that is the kneecaps Ossification - Answer- The replacement of cartilage by bone Sagittal Plane - Answer- are perpendicular to each other and represent a side view Frontal Plane - Answer- front or back view Transverse Plane - Answer- top view, looking down from above Anteroposterior Axis - Answer- perpendicular to the frontal plane, and joint rotations about this axis are abduction and adduction.