Medial - ANSWER the midline of the body
distal - ANSWER further away from the midline of the body
proximal - ANSWER closer to the midline of the body
ipsilateral - ANSWER on the same side of the body
contralateral - ANSWER on the opposite side of the body
inferior - ANSWER below the midline
superior - ANSWER above the midline
anterior - ANSWER front of the body
posterior - ANSWER back of the body
Golgi Tendon Organs - ANSWER Senses Muscle Tension
Relaxes muscle in response
Normal reaction to avoid injury
1
,Structure of the heart - ANSWER Hollow, muscular organ that pumps a circulation of
blood through the body by means of rhytmic contraction. Positioned in thoracic cavity, lying
anteriorly(in front) to the spine and posteriorly(behind) the sternum.
Atrium - ANSWER Superior(upper) chamber of the heart that receives blood from veins
and forces it into ventricles. Deoxygenated blood.
ventricles - ANSWER Inferior(lower) chamber of the heart receives blood from its corre-
sponding atrium and forces blood into arteries.
Diastolic - ANSWER pressure where the arteries are filling with blood. bottom number in
a blood test
systolic - ANSWER top number in a blood test.
Healthy Diastolic and Systolic pressure ranges - ANSWER 120/80 or less than 120 systolic
and less than 80 diastolic
Davis Law - ANSWER soft tissue models along the lines of stress
Sliding Filament theory - ANSWER a sarcomere shortens as a result of the Z lines moving
closer together 2. the Z lines converge as the result of myosin heads attaching to the actin
filament and asynchronously pulling (power strokes) the actin filament across the myosin,
resulting in shortening of the muscle fiber.
saggital plane of motion - ANSWER split the body to left and right sides
frontal - ANSWER split the body front and back halfs
transverse - ANSWER split the body the top and bottom halves
2
,exercises in the saggital plane of motion - ANSWER bicep curls, Leg Extensions and Leg
Curls. Leg extensions and leg curls target your quadriceps and hamstrings, respectively. ...
Front Dumbbell Raises. ...
Crunches. ...
Barbell Biceps Curls.
exercises in the frontal plane of motion - ANSWER side lunge, lateral dumbbell raise, ice
skater
exercises in the transverse plane of motion - ANSWER rotation, wood-chop throw, medi-
cine ball rotation chest pass
Hydrogen concepts for water and sports drinks - ANSWER consume 3L of water a day.
That's 13 cups. Consume sports drink if longer than 60 minutes of exercise. 8% carbs. 16-24
fl oz for every pound of body weight lost after exercise.
best ways to achieve weight loss through nutritional concepts - ANSWER Small decreases
in food and beverage calories and increase physical activity.
Distribute protein, carbs, and fat throughout day.
Consume less than 10% of cals from saturated fat.
Choose whole grains and fiber rich fruits and veggies over refined grains and simple sugars.
Limit alcohol.
Schedule no fewer than four and as many as six meals a day.
Avoid empty calories and highly processed foods.
Drink plenty of water(minimum 9 to 13 cups a day)
Have clients weigh and measure food at least 1 week. Make them more aware of caloric val-
ues and serving sizes.
3
, Recommended macronutrient percentages - ANSWER Protein: 10-35%
Fat: 20-35%
Carbohydrate: 45-65%
best time to consume macronutrients during activity - ANSWER 6 and 10g/kg/day of
carbs is recommended. 45 to 65% of total caloric intake. Complex carbs constitute majority
of calories.
Before exercise consume high carb meal 2 to 4 hours. Glycogen stores are lowered by as
much as 80% in the mornings.
Endurance athletes consume between 30 and 60g of carbs every hour to maintain blood glu-
cose levels.
calories per gram in each macronutrient - ANSWER carbs- 4 calories/gram
fats- 9 calories/gram
protein- 4 calories/gram
what should you eat 2 hours before a workout to ensure you have enough glycogen stored -
ANSWER a baked potato
• Energy pathways and when they are utilized in exercise (e.g., which ones
are most likely being used during a 40-yard sprint vs. a 90-minute
endurance race?). - ANSWER a 90 minute endurance- aerobic metabolism
a 40 yd sprint: ATP phosphocreatine
Scope of Practice of a fitness professional and nutrition. - ANSWER We are not to diag-
nose, treat, or make up any meal plans. We refer a licensed physician, therapist, and dieti-
cian.
muscle imbalances: overactive vs underactive - ANSWER Knees Abduct - Tight and Weak
Musculature
4
distal - ANSWER further away from the midline of the body
proximal - ANSWER closer to the midline of the body
ipsilateral - ANSWER on the same side of the body
contralateral - ANSWER on the opposite side of the body
inferior - ANSWER below the midline
superior - ANSWER above the midline
anterior - ANSWER front of the body
posterior - ANSWER back of the body
Golgi Tendon Organs - ANSWER Senses Muscle Tension
Relaxes muscle in response
Normal reaction to avoid injury
1
,Structure of the heart - ANSWER Hollow, muscular organ that pumps a circulation of
blood through the body by means of rhytmic contraction. Positioned in thoracic cavity, lying
anteriorly(in front) to the spine and posteriorly(behind) the sternum.
Atrium - ANSWER Superior(upper) chamber of the heart that receives blood from veins
and forces it into ventricles. Deoxygenated blood.
ventricles - ANSWER Inferior(lower) chamber of the heart receives blood from its corre-
sponding atrium and forces blood into arteries.
Diastolic - ANSWER pressure where the arteries are filling with blood. bottom number in
a blood test
systolic - ANSWER top number in a blood test.
Healthy Diastolic and Systolic pressure ranges - ANSWER 120/80 or less than 120 systolic
and less than 80 diastolic
Davis Law - ANSWER soft tissue models along the lines of stress
Sliding Filament theory - ANSWER a sarcomere shortens as a result of the Z lines moving
closer together 2. the Z lines converge as the result of myosin heads attaching to the actin
filament and asynchronously pulling (power strokes) the actin filament across the myosin,
resulting in shortening of the muscle fiber.
saggital plane of motion - ANSWER split the body to left and right sides
frontal - ANSWER split the body front and back halfs
transverse - ANSWER split the body the top and bottom halves
2
,exercises in the saggital plane of motion - ANSWER bicep curls, Leg Extensions and Leg
Curls. Leg extensions and leg curls target your quadriceps and hamstrings, respectively. ...
Front Dumbbell Raises. ...
Crunches. ...
Barbell Biceps Curls.
exercises in the frontal plane of motion - ANSWER side lunge, lateral dumbbell raise, ice
skater
exercises in the transverse plane of motion - ANSWER rotation, wood-chop throw, medi-
cine ball rotation chest pass
Hydrogen concepts for water and sports drinks - ANSWER consume 3L of water a day.
That's 13 cups. Consume sports drink if longer than 60 minutes of exercise. 8% carbs. 16-24
fl oz for every pound of body weight lost after exercise.
best ways to achieve weight loss through nutritional concepts - ANSWER Small decreases
in food and beverage calories and increase physical activity.
Distribute protein, carbs, and fat throughout day.
Consume less than 10% of cals from saturated fat.
Choose whole grains and fiber rich fruits and veggies over refined grains and simple sugars.
Limit alcohol.
Schedule no fewer than four and as many as six meals a day.
Avoid empty calories and highly processed foods.
Drink plenty of water(minimum 9 to 13 cups a day)
Have clients weigh and measure food at least 1 week. Make them more aware of caloric val-
ues and serving sizes.
3
, Recommended macronutrient percentages - ANSWER Protein: 10-35%
Fat: 20-35%
Carbohydrate: 45-65%
best time to consume macronutrients during activity - ANSWER 6 and 10g/kg/day of
carbs is recommended. 45 to 65% of total caloric intake. Complex carbs constitute majority
of calories.
Before exercise consume high carb meal 2 to 4 hours. Glycogen stores are lowered by as
much as 80% in the mornings.
Endurance athletes consume between 30 and 60g of carbs every hour to maintain blood glu-
cose levels.
calories per gram in each macronutrient - ANSWER carbs- 4 calories/gram
fats- 9 calories/gram
protein- 4 calories/gram
what should you eat 2 hours before a workout to ensure you have enough glycogen stored -
ANSWER a baked potato
• Energy pathways and when they are utilized in exercise (e.g., which ones
are most likely being used during a 40-yard sprint vs. a 90-minute
endurance race?). - ANSWER a 90 minute endurance- aerobic metabolism
a 40 yd sprint: ATP phosphocreatine
Scope of Practice of a fitness professional and nutrition. - ANSWER We are not to diag-
nose, treat, or make up any meal plans. We refer a licensed physician, therapist, and dieti-
cian.
muscle imbalances: overactive vs underactive - ANSWER Knees Abduct - Tight and Weak
Musculature
4
