Sleep and Stress Management
Muscular Strength
Flexibility
Body Composition
Nutrition
100

How many hours of sleep should we get a night?

7-9 hours

100

Muscular endurance is where a group of muscle exert force for an extended period of time. If I was trying to target musclar endurance during a workout, how many reps would I want to complete?

12-20 reps

100

Range of Motion (ROM) of a joint can be limited by what?

Ligaments, tendons, muscles, the geometry of the joint, the type of joint capsule

100

What does BMI stand for?

Body Mass Index

100

What are the 3 Macronutrients?

Carbs

Fats

Proteins

200

What is a stressor?

The "trigger" that creates a physical and emotional reaction.

I.E. major life changes, academics, relationships (work and life), co-workers, friends, etc

200

Is C4 safe to use?

Yes, if used as prescribed. 

200

Should flexibility programs be conducted individually or in a group? 

Individual

200

Where is fat stored?

Adipose Tissue

200

Name a "Fad" Diet

Keto, Whole 30, Paleo, Intermittent Fasting

300

What are two negative effects of lack of sleep?

depression, weight gain, heart disease, high blood pressure, poor glucose control, increased risk of accidents

300

Muscular strength is the ability of a muscle group to contract force against resistance in a single contraction. Typically you can test your muscular strength how?

By maxing out or finding your 1RM (rep max)

300

Name a way to measure/assess flexibility?

Sit and reach test, chair sit and reach (for older adults), back scratch test, or measuring ROM of the joint with a goniometer

300

What composes the Female Athlete Triad Syndrome?

Osteoporosis, Amenorrhea, and abnormal eating habits

300

What are the 2 micronutrients?

Vitamins and Minerals

400

Which cycle/stage of sleep do dreams occur?

REM (stage 5)

400

Explain the difference being whey protein and casein protein?

Whey- works faster after consuming, increase in protein synthesis, easier to digest, usually for weight loss

Casein- slower to digest, keeps you full longer, stops the body from breaking down amino acids already in the muscles. Usually for gaining weight

400

Explain what overload means in terms of flexibility training?

Stretching a muscle beyond normal length but beneath the point of pain.

400

A person's somatotype defines their _______?

Body builld/type

-endomorphs, ectomorphs, mesomorphs

400

Structural component of the body for muscles and bones and provide energy for the body.

Protein

500

Part 1: Who needs therapy?

Part 2: How can we cope with stress? Name 2 ways

Part 1: Everyone. You can always better yourself

Part 2: self-talk, meditation, yoga, visualization, professional support, communication

500

What equation can we use to estimate our 1RM if a failed attempt occurs?

Bryzcki Equation 

1RM= wX (36/(37-r))

w= weight 

r=reps

500

Explain static and dynamic flexiblity and why dynamic flexibilty is preferred to static?

Static: measure of total ROM at the joint, limited by the musculotendinous unit

Dynamic: measure of the rate of torque or resistance developed during stretching throughout the ROM.

Dynamic is preferred because is created more blood flow to the area, warming up the muscles faster than static.

500

Name two ways to estimate percent body fat?

BIA, bod pod, skin folds, underwater weighing, DEXA

500

Why do older adults need more protein than younger adults?

As we age, our muscles and bones weaken therefore older people need more protein to sustain their bones and muscles.