Nervous & Muscular Systems
Define the functional unit of the nervous system and name its three main structural components.
Neuron; cell body, axon, dendrites.
State the two main divisions of the skeletal system.
Axial and appendicular.
Give the normal resting heart rate range stated in the text.
60–100 beats per minute.
Name the primary energy molecule used for cellular work and list the three main food-derived fuel categories used to regenerate it.
Adenosine triphosphate (ATP). Fuels: glucose (carbohydrate), free fatty acids (fat), amino acids (protein) and ketone bodies (also possible substrate).
State how many calories per gram are provided by protein, carbohydrate, fat, and alcohol.
Protein 4 kcal/g, Carbohydrate 4 kcal/g, Lipid (fat) 9 kcal/g, Alcohol 7 kcal/g.
Name the two primary mechanoreceptors involved in proprioception and briefly state the primary stimulus each senses.
Muscle spindle (senses muscle length/stretch) and Golgi tendon organ (senses tension/force).
List the five categories of bone by shape.
Long, short, flat, irregular, sesamoid.
Name the heart chamber that receives oxygenated blood from the lungs and the valve through which it passes to the left ventricle.
Left atrium; bicuspid (mitral) valve.
Match the three energy systems (ATP-PC, glycolytic, oxidative) to their approximate duration of primary contribution and one exercise example for each.
ATP-PC: ~10–15 seconds (short sprints, power lifts). Glycolytic: ~30–60 seconds (strength training 8–12 reps).
Oxidative: long duration (jogging/running extended periods).
Define complete vs incomplete protein and give two dietary examples (one complete, one incomplete).
Complete protein = provides all essential amino acids (e.g., animal proteins like meat or soy).
Incomplete protein = lacks one or more essential amino acids (e.g., many plant proteins like beans).
Explain the three stages of motor skill development and one implication of each stage for coaching or instruction.
Cognitive (learning rules, high conscious effort) — provide clear instructions and lots of feedback; Associative (refining technique, fewer errors) — focus on practice and targeted correction;
Autonomous (skill is automatic, focus on strategy) — provide advanced cues and variable practice.
Identify the five regions of the vertebral column and one key function or characteristic of each region.
Cervical (C1–C7: head support and mobility),
Thoracic (T1–T12: rib articulations, less mobile), Lumbar (L1–L5: load-bearing, large vertebrae), Sacrum (fused vertebrae providing pelvic stability), Coccyx (tailbone, fused small bones).
Define stroke volume and write the relationship between stroke volume, end-diastolic volume, and end-systolic volume.
Stroke volume = the amount of blood pumped out of the heart with each contraction. Relationship: Stroke volume = End-diastolic volume − End-systolic volume.
Explain steady-state exercise vs intermittent exercise and give one implication of each for training program design.
Steady-state = sustained same intensity for several minutes — useful for building aerobic base. Intermittent = frequent intensity changes — useful for interval and sport-specific conditioning.
List the Acceptable Macronutrient Distribution Ranges (AMDR) for protein, carbohydrate, and fat given in the text.
Protein 10–35% of total calories; Carbohydrate 45–65% of total calories; Fat 20–35% of total calories.
Describe the sliding filament theory and identify the two myofilaments involved, plus the energy molecule required for contraction.
Myosin (thick) and actin (thin) slide past one another to shorten the sarcomere; ATP is required for cross-bridge cycling and detachment.
Differentiate osteokinematics from arthrokinematics and give one example of each at the shoulder joint.
Osteokinematics = observable limb movement (e.g., shoulder flexion/extension). Arthrokinematics = joint surface movements (roll, slide, spin) — e.g., humeral head glides inferiorly on the glenoid during shoulder abduction.
Compare the functions of arteries, veins, and capillaries and describe venous pooling and one likely consequence for exercise.
Arteries carry blood away from heart; veins carry blood to heart; capillaries are exchange sites. Venous pooling = accumulation of blood in extremities due to slow venous return; consequence: reduced venous return and stroke volume, possible lightheadedness and decreased exercise performance.
Define excess postexercise oxygen consumption (EPOC) and explain why intensity influences EPOC magnitude.
EPOC = elevated metabolism after exercise. Higher intensity increases oxygen deficit and recovery producing larger EPOC.
Summarize fluid recommendations for general adult women and men (daily cups/liters) and athlete hydration guidance for prolonged activity.
Women ~11.5 cups/day (2.7 L); Men ~15.5 cups/day (3.7 L). Athlete guidance: 12–16 oz every 10–15 minutes for activities longer than 60 minutes; replace fluid at ~1.25× body weight lost during event.
Explain excitation-contraction coupling: list the key steps from motor neuron signal to muscle fiber shortening, including the roles of acetylcholine and calcium.
Motor neuron releases acetylcholine → muscle fiber is stimulated → calcium is released → actin and myosin slide → muscle contracts.
Describe the three classes of levers and give a human-body example for each class.
First-class levers have the fulcrum in the middle, like a seesaw. Nodding the head is an example of a -class lever, with the top of the spinal column as the fulcrum. Second-class levers have a resistance in the middle with the fulcrum and ort on either side, similar to a load in a wheelbarrow where the axle and wheel are the fulcrum points. The body acts as a second-class lever when one engages in a fullbody push-up or calf raise. Third-class: effort between fulcrum and load (e.g., forearm during biceps curl) — third-class levers most common in body.
Describe the cardiac conduction pathway beginning at the pacemaker and ending with ventricular contraction (name the major nodes and conduction structure).
SA node → AV node (delay) → ventricular contraction.
Describe substrates that can feed oxidative phosphorylation and explain how intensity and duration determine predominant substrate use.
Substrates: pyruvate (from glucose), fatty acids, amino acids, ketone bodies. Higher intensity favors carbohydrate oxidation; lower intensity and longer duration shifts substrate use more toward fat oxidation.
Describe an evidence-based effective dose range for caffeine and for creatine as provided in the document, and state one safety or scope-of-practice consideration a fitness professional should observe when advising clients about supplements.
Caffeine: 3–6 mg/kg per day. Creatine: effective dose ≥0.03 g/kg (typical 5 g/day). Safety/scope-of-practice: Fitness professionals should not prescribe supplements to treat medical conditions, should refer clients to dietitians/physicians for medical nutrition therapy, and advise clients to choose third‑party tested supplements due to contamination risks.