Anatomy
What are the three planes of motions?
Frontal, sagittal, transverse
Joe has never exercised before, but his son got him a pair of gym shoes for his birthday and he is considering getting a gym membership. Which stage of readiness is Joe in?
Preparation
What are the differences between type I and II/IIx muscle fibers?
Type I: slow twitch, fatigue resistant, slow energy production but can hold for a long time (aerobic)
Type II/IIx: fast twitch, easily fatigued, fast and powerful energy production but cannot sustain contraction for a long time (strength and power)
What are the repetition ranges for muscular endurance, hypertrophy, and strength?
Endurance: 12+
Hypertrophy: 6-12
Strength: <6
What is our boss' name?
Nick Dukes
What is the smallest functional contractile unit?
aka: what part of the muscle does the contraction?
Sarcomere
What are the components of a SMART goal?
Specific, Measurable, Action-oriented, Realistic, Time-constricted
What occurs to a muscle during the eccentric phase of contraction?
a) Lengthen while contracting
b) Lengthen while relaxing
c) Shorten while contracting
d) Shorten while relaxing
A
Your client is a chemistry PhD student who is struggling with her lab equipment. She has to pick up large gas tanks and set them onto a counter, and sometimes put them up onto a shelf above her head.
What exercises are you going to program for her?
Failure of a trainer to perform in a generally acceptable standard is called:
A) Malpractice
B) Malfeasance
C) Negligence
D) None of the above
Negligence
Can anyone explain the others?
Flexion and extension are performed in which plane of motion
Sagittal
Define and give an example of each of the three types of goals
Outcome: longer term goals focused on the outcome of an event or competition
Performance: a goal aiming to improve from your own personal reference point
Net ATP production from one glucose molecule during glycolysis
2
You are creating a program design for an intermediate lifter: he does not like full body workouts, and his goal is to increase his bench press from 180->225.
How many days per week will you program for him to train, and what is an example weekly bench press workout?
4 days per week for split routine
Ex: 4x5 bench press on push days
**anything <6 reps**
What are USC Campus Recreation's measures of muscular endurance?
2 min squat, 2 min pushup, partial curl-up test
What muscles comprise the quads?
Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius
Your client understands that exercise is good for her and shows up to every session, but would not spend time exercising on her own. Which stage of self-determination theory is she in?
Name at least three physiological chronic adaptations to resistance training
Increase muscle fiber cross sectional area (hypertrophy); increase muscle fiber capillaries, mitochondria, and substrate/glycogen storage; increase motor unit recruitment, activation of synergists, neural activation strength
What are the phases of a traditional linear periodization program?
Hypertrophy -> strength/power -> peak (competition or 1rm test) -> recovery/rebuilding -> start over
Name at least three acute responses to cardiovascular exercise
PNS output decreases, SNS output increase, HR increase, SV increase, Q increase, ventilation increases, core body temperature increases, blood flow to skin and working muscles increases, blood flow to digestive organs decrease
What are the six actions the hip joint can perform?
Define or give an example of each:
-Positive reinforcement
-Positive punishment
-Negative reinforcement
-Negative punishment
Positive = give something
Negative = take something away
Reinforcement = behavior good, want to keep doing it
Punishment = behavior bad, want to stop doing it
Which is the pathway of blood through the heart?
right/left, ventricle/atrium
a) RV, LV, RA, LA
b) RA, RV, LV, LA
c) LA, LV, RA, RV
d) RA, RV, LA, LV
D
deoxygenated blood from tissues -> right atrium -> right ventricle -> lungs -> oxygenated blood -> left atrium -> left ventricle -> tissues for use
Name all 5 of the program variables to manipulate for resistance workouts
Exercise choice, exercise order, resistance and repetitions used, number of sets, and rest time
How many repetitions should you be able to do with 75% of your 1RM?
10