PEB 1101 (Fitness and Health) final exam

Helpfulness: 0
Set Details Share
created 4 years ago by kjalger
7 views
updated 4 years ago by kjalger
show moreless
Page to share:
Embed this setcancel
COPY
code changes based on your size selection
Size:
X
Show:
1

Isotonic exercise

The muscle maintains a constant tension while shortening during a lift.

Ex: bicep curls

2

Isokinetic exercise

The muscle maintains a constant velocity during a lift.

3

Isometric exercise

Muscle maintains a constant length during the lift; a static exercise

4

Load

The weight or the amount of resistance with which the exercise is performed

5

Repetition

A single, full performance of an exercise movement.

6

Set

A grouping of repetitions

7

Muscular strength

An expression of the greatest load that a muscle, or muscle group can handle for a single repetition

8

Muscular endurance

An expression of the # of repetitions a muscle or muscle group can repeatedly perform with a certain load

9

Overload

In order to get the muscles to adapt, they must be exposed to a load greater than what they normally move

10

What are the different ways that overload can be achieved?

  • The weight can be increased
  • The # of repetitions or sets can be increased
  • The amount of time between sets can be varied
  • The # of times a muscle group is trained in any period of time can be varied
11

Progression

The active muscle must continue to work against a gradually increasing resistance in order to meet overload.

Progression is a process

12

Specificity

You are only receiving gains in muscles related to that exercise.

13

What is specific training for strength (maximal force)?

Train with fewer reps and higher weights

14

What is specific training for endurance (sub maximal force that is repeated)?

Train with more reps and lower reps

15

Exercise session arrangement/order

  1. Warm-up
  2. Stretch
  3. cool-down
  4. Stretch
16

ROM

Range Of Motion/flexibility

17

What are the primary movers when doing squats?

The Quads

18

What are the primary movers when doing shoulder shrugs?

Upper traps

19

What are the primary movers in a seated row?

The entire back

20

What specific joint motion happens in bicep curls?

Elbow flexion

21

What type of stretching is best for increasing flexibility?

Static stretching

22

What is ballistic stretching?

Stretching with bouncing; good for sport specific performance but not flexibility

23

What is dynamic stretching?

Stretching with continuous movement and is related to balance control

24

When is spotting necessary?

Any time the bar is over the shoulders or is on the back, a spot is needed.

25

What is spotting protocol?

  • Spotters arms must be below the lifters arms.
  • The spotter should never touch the bar while the lifter is lifting.
  • Do not allow the bar to tilt as the lifter performs the exercise
26

What are the major consequences or not breathing correctly?

  • light headedness
  • Dizzyness
  • Becoming unconscious
27

What are the major causes of major injuries?

  • lifting to much weight
  • Improper breathing
28

Proper squat technique

  • Knee angle at 90o, no additional gains past 90o
  • Knees over feet, no shooting past
  • Heels stay on the ground
  • Maintain flexibility in the wrists
29

Proper calf raises technique

  • Ankles in line with toes
  • Knees aligned with feet
  • Hips in line with shoulders
  • Do not lock knees, slight flexion in knees
30

What is the ACSM recommended minimum for strength training?

Oe set of 8-12 repetitions of 8-10 exercises at least 2 days per week.

31

What are the 4 layers of Abdominal muscles?

  1. Transverse Abdominis
  2. Rectus Abdominis
  3. External Obliques
  4. Internal Obliques
32

What layer of abdominal muscles is the top most layer?

Rectus Abdominis: aka 6-pack, controls the tilt of pelvis and curvature of lower spine

33

What layer of abdominal muscles is closest to internal organs?

Transverse Abdominis: Worked by bringing belly to the spine and during forced expiration.

34

Three heads for spinal extension and lateral flexion:

  1. Iliocostalis
  2. Longissimus
  3. Spinalis
35

What are the primary movers in an abdominal crunch?

Rectus Abdominis is primary.

Obliques also assist in providing straight flexion of the trunk

36

What is the specific joint motion of an abdominal crunch?

Trunk flexion

37

What are the primary movers of Ball trunk flexion?

Rectus Abdominis is primary.

Obliques also assist in providing straight flexion of the trunk

38

How can the intensity of Ball trunk flexion be varied?

Arm placement: arms placed further away from your center will make it more difficult.

39

What are the primary movers of Ball Lateral Trunk flexion?

Obliques are primary.

Erector Spinae and rectus abdominis assist in straight lateral flexion.

40

What are the primary movers in Trunk Rotation?

Obliques

41

What are the primary movers for the leg raise?

  • Iliopsoas
  • Rectus Femoris
42

What are the specific join motion of a leg raise?

Hip flexion

43

What are the primary movers for Trunk Extension (superman)?

Erector spinae

44

What are the primary movers of Ball Trunk Extension?

Erector spine

45

What is the breathing pattern for lifting?

  • Exhale during the positive (concentric) phase of contraction as the weight moves away from the floor
  • Inhale during the negative (eccentric) phase of contraction as the weight moves towards the floor.
46

Agonist muscle

target muscle; primary mover

47

Antagonist muscle

joint stabilization; controls by slowing or stopping movement; usually opposite side of joint from agonist

48

Synergist muscle

Assists in the movement

49

Dynamic stabilizer muscle

A biatriculate (crosses 2 joints) muscle that shortens at the target joint while lengthening at the adjacent joint without a great change in length.

50

What are the primary movers of Machine standing Hip flexion?

  • Iliopsoas
  • Rectus Femoris
51

What is the specific joint motion of machine standing hip flexion?

Hip flexion

52

What are the precautions for standing hip flexion?

  • Keep a neutral arch in the lower back, avoid flexing or hyperextending
  • Avoid rotating the trunk or leaning with the lower body
  • Keep head and neck in neutral position
53

What are the primary movers for a hanging leg raise?

  • Iliopsoas
  • Rectus Abdomunis
54

What are the precautions for hanging leg raises?

  • Move slowly and controlled w/o momentum
  • Don't lock out elbows
  • Keep shoulders down and scapula depressed-avoid elevation
  • Keep head and neck in neutral position
55

What are the primary movers for standing hip extensions?

Gluteus Maximus

56

What are the synergist muscles of the Machine standing hip extensions?

  • Hamstrings
  • Biceps Femoris
  • Semimembranosus
  • Semitendinosus
57

What are the stabilizer muscles of machine standing hip extensions?

  • Erecttor Spinae
  • Obliques
  • Gluteus
  • Medius
  • Minimus
58

What are the primary movers of standing hip adduction with bands?

  • Adductor Magnus
  • Adductor Longus
  • Adductor Brevis
59

What are the synergist muscles of standing hip adduction with bands?

  • Pectineus
  • Gracilis
60

What are the stabilizer muscles of standing hip adduction with bands?

Adductors of opposite leg

61

What are the primary movers of machine standing hip abduction?

  • Gluteus Medius
  • Gluteus Minimus
  • Tensor Fasciae Latae
62

What are the stabilizer muscles of machine standing hip abduction?

Abductors on opposite leg

63

What are the primary movers of a straightleg deadlift?

  • Gluteus Maximus
  • Biceps Femoris
  • Semimembranosus
  • Semitendinosus
64

What are the specific joint motion of a straightleg deadlift?

Hip Extension

65

What are the stabilizer muscles of a straightleg deadlift?

  • Erector Spinae
  • Trapezius
  • Rhomboids
66

What are the primary movers of machine quadriceps extensions?

  • Rectus Femoris
  • Vastus Medialis
  • Vastus Lateralis
  • Vastus Intermedius
67

What is the specific joint motion of machine quadriceps extensions?

Knee extension

68

What are the primary movers of calf raises?

  • Gastrocnemius
  • Soleus
69

What is the specific joint motion of calf raises?

Plantar Flexion

70

What are the primary movers of Push-ups?

Pectoralis Major

71

What are the primary movers of Dumbell flys?

Pectoralis Major

72

What is the specific joint motion Dumbell flys?

Horizontal Shoulder Adduction

73

What are the primary movers of the Incline Chest Press?

Pectoralis Major

74

What is the specific joint motion Incline Chest Press?

  • Horizontal Shoulder Adduction
  • Elbow Extension
75

What are the primary movers of the Lat Pulldown?

Latissimus Dorsi

76

What is the specific motion the Lat Pulldown?

  • Shoulder Adduction and Abduction
  • Scapular Downward Rotation
  • Elbow Flexion
77

What are the primary movers of the Wide Overhand Grip Pull-up?

Latissimus Dorsi

78

What is the specific joint motion of the Wide Overhand Grip Pull-up?

  • Shoulder Adduction
  • Scapular Downward Rotation
  • Elbow Flexion
79

What is the specific joint motion of a Seated Row?

  • Scapular Retraction
  • Shoulder Extension
  • Elbow Flexion
80

What is the specific joint motion of Shoulder shrugs?

  • Scapular Elevation
  • Scapular Depression
81

What are the primary movers of Shoulder Internal Rotation ?

Subscapularis

82

What are the primary movers of Shoulder External Rotation?

Infraspinatus

83

What are the primary movers of the Front Raise?

Anterior Deltoid

84

What are the primary movers of the Lateral Raise?

Medial Deltoid

85

What are the primary movers of the Rear Deltoid Raise?

Posterior Deltoid

86

What is the specific joint motion of the Rear Deltoid Raise?

  • Shoulder Horizontal Abduction
  • Scapular Retraction
87

What is the specific joint motion of Triceps Extensions?

Elbow Extension