ACE NOTES Series 14

1. Based on biomeachhanical principles what adjustements can you make to progress an exercise and avoid overload?

Change the body position so that the client is working against gravity. Use different types of muscle contraction in the same muscle group, increase the length of the lever arm to increase resistance,, add addititional external resistance.

2. Lifting the medial border of your gfoot?

Inversion.

3. Name the longest muscle in the human body?

Sartious

4. What are the charactersistics of slow twitch and fast twitch fibers?

Slow- A type 1 dark muscle fiber, slow speed of contraction and high capacity for aerobic glycolysis (runner)

Fast – Type II white muscle fiber fast speed of contraction and high capacity for anaerobic glycollysys (50 yard Dash)

5. What is hemoglobin?

The protein molecule in red blood cells adapted to carry oxygen molecules.

6. What is a golgi tendon organ?

A sensory organ within a tendon that, when stimulated causes an inhibition of the entire group to protet against too much force or excessive load.

7. What is cardic output? What is stroke volume?

Cardiac Output – the amount of blood that flows from each ventricle in one minute. Same from left and right ventricles.

Stroke Volume – Amount of blood pumped from each ventricle each time the heart beats.

Cardiac Output = heart rate x stroke volume.

8.. What is vo2 max?

Volume of oxygen consumed , max aerobic capacity is the highest volume of oxygen a person can consume during exercise.

9. Define ischemia?

Decreased blood flow, which can lead to an insufficient oxygen supply to the heart muscle, during rest of exercise.

10. What is creatine phosphate na dhte creatine phosphate system?

CP – A high energy phosphate molecule that is stored in cells and can be used to resynthsize ATP .

CP System – system of chemical transfer of energy for resynthesis of ATP supplied rapuldy and without oxygen from the breakdown of creatine phosphate.
ATP-CP system.

ACE NOTES Series 13

1. What muscles are used in a push-up?

Pect Major, ant delt, coraacobrachilais, subscapularis, and the abs muscles to stabilize the torso.

2. Name the agonist muscles in a leg extension?

Rectus femoris

3. What is an agonist muscle?

A muscle that is directly engaged in contraction and opposes the action of an antagonist muscle.

4. What are stabilizer muscles?

Muscles that stabilize one joint so a desired movement can be performed in another joint.

5. What are motive and resistive forces?

Motive forces causes an increase in speed or a change in direction

Resistive force resist the motion of another external force.

6. What anatomical and physiological factors influence a muscle’s ability to create force?

The number and size of muscle fibers, fiber type and arrangement, and neuronlogical training and recruitment.

7. Where is your center of gravity?

It is generally located at the level of the 2^nd sacral vertebra, but it changes from person to person depending on their build.

8. What is kinesiology?

The study of the principles of mechanics and anatomony in realtion to human movement.

9. Where are the six external hip rotators located?

Beneath the glusteus max.

10. Name the 2^nd knee flexors?

Gastorcemius, Sartorius, gracilis, and popliteus

ACE NOTES Series 12

Ace

1. Distinguish adduction from abduction?

Adduction-Movement of a body part toward the midline of the body

Abduction – Movement of a body part away from the midline of the body.

2. How many vertebra bones are in the lumbar area of the spine?

5

3. Define Dorsal?

Anatomical term meaning the top surface of the foot and hands, toward the back, posterior, opposite of ventral.

4. How many pumps does the heart have?

The heart is a series of four separate pumps: the two primer pumps, the left and right atria, and the two power pumps the left and right ventricles.

5. What are the primary functions of the erector spinae?

Trunk extension, hyperextension, and lateral flexion.

6. What are the primary functions of the Sartorius?

Hip flexion, abduction, and lateral rotation, knee flexion and medial rotation.

7. What are the primary functions of the rectis abdominins?

Flexion and lateral flexion of the spine.

8. What is the primary functions of the abductors?

Stabilizing the hips and pelvis.

9. What are the primary and secondary knee flexors?

Hamstrings

Gastrocnemius, Sartorius, gracilis, and popliteus

10. How are scapular muscles classified?

Into Two groups according to their location: Posterior and anterior shoulder girdle

ACE NOTES Series 11

1. What is dyspnea?

Shortness of breath, resulting in difficult or labored breathing.

2. What four components are measured in a comprehensive assessment?

Cardiorespiratory efficient, Muscular strength and endurance, muscle and joint flexibity, and body composition

3. What does ACSM recommened before allowing a client to participate in vigorous exercise?

Recommends that men over 45 and women over 55 with 2 or more positive cardiovasculat risk factors have a physician supervised max. greaded exercise test taking part in a vigorous exercise.

4. What is the health significance of the waist circumference measurement?

Waist circumference is a reliable and easily measured indicator of abs obesity. Abs Obesity is known to increase health risk, waist circumferences of >40 inchees in men and > 35 inches in women are considered strong indicators of abs obesity.

5. What is heart rate max. reserve?

The result of subtracting the resting heart rate from the max heart rate, represents the working heart rate range between rest and max heart rate within which all activity occurs.

6. What is informed consent?

Voluntary acknowledgment of the purpose, procedures and specific risks of an activity in which one intends to engage.

7. What is a GXT?

Graded exercise test, A progressive exercise test that measures max. aerobic capacity,

8. How long should you wait before administering follow up exercise tests on your clients?

The frequency of the follow up testing depends on the guality and guantity of the exercise training. The first follow up tests will usually be administered 4-12 weeks following the onset of exercise training.

9. What do the systolic and diastolic numbers for blood pressure represent?

The upper number systolic represents the pressure created by the heart as it pumps bloodto the body. This is the max pressure created by the heart during a complete cardiac cycle.

The lower number diastolic represents the pressure that remains in the arteries during the falling phase of the cardiac cycle, when the heart relaxes.

10. How is cardiorespiratory fitness assessed?

It can be assessed directly by measurement of oxygen uptake during a max graded exercise test or indirectly by estimating max oxygen uptake Vo 2 max, from the heart rate response to a submax. Workload.

11. What is BMI?

Body mass index = Weight divided by height squared

12. What are the 4 most common methods of assessing body composition?

Hydrostatic weighting, circumference measurements, bioelectric impegdance, skinfold measurements.