Personal Trainer flash cards

A client should see a Dr. if there is concern of?
3 things

3 behavior aspects that contribute to positivity-

R. E. P.

* Peripheral

* Superficial

* Superior

* Inferior

* Circum-locution

* Rotation

* Flexion

* Extension

* Pronation

* Supination (under pronation)

Bi-ceps
Where & what?

Tri-cep
Where and what

* Hypo-extension

* Hyper-extension

What is a "Prime mover"?

Quads
Where and what?

what does ADL stand for?

________ is the condition of your current state of being

Respiratory

True or False
Muscles have MORE than 1 starting point and share a ending point..

What can be classified as being voluntary & what is involuntary?

* Bi-lateral

* Uni-lateral

* Medial

* Lateral

Skeletal

Nervous system

5 Components of Physical fitness

4 types of muscle contraction?

The ADULT spine has how many vertebrae?

NO control

Can control

What are smooth muscles?

* Dorsiflexion

* Plantarflexion

What does the small intestine do the most of?

This muscle contracts as it flattens and helps with breathing.

Blood travels away through______
and blood comes back to the heart through ______

Tough flexible connective tissue that covers the ends of bones.

206 what are in the adult body?
Where are the majority of them?

What division of the nervous system sends and receives info. It contains brain and spinal cord

What part of the body (location) is considered the center?

Antagonist Muscles are what..

* PROXIMAL

*DISTAL

* Front of the body

* Back of the body

*Abduction

*ADDuction

When a client is unbalanced in squats or knees come in.. what is weak?

What kind of stretching should the P.T. do on a client?

S.P.I.C.E.S
6 COMPONENTS OF WELLNESS

*Reproductive system

* Urinary system

* Endocrine

* Integu-ment-ary

What does the word cardio mean?

Tendon

* Digestive System

* Immune system

Average of 656 what are in the ADULT body

3 types of muscle tissue

MUSCULAR SYSTEM

CIRCULATORY

3 DIVISONAL PLANES 1 movement for each

Process by which blood flows between the heart and lungs is....

Process by which blood is carried away from the heart to the body is

2 phases in a single cycle of cardiac activity...
(aka, blood pressure)

Protein that carries oxygen in the BLOOD to the body is called...
&
protein carrier of oxygen in the MUSCLE tissue is called...

What does insulin do?

SCAPULA is where/ what?

clavicale

Another word for THIGH bone

STERNUM

This TISSUE type attaches bone to bone

THE POINT at where the muscle joins the stationary bone

Your FEET turn AWAY FROM ONE ANOTHER when walking or running..

2 Examples of a flat bone

BLOOD FLOWS AWAY FROM THE HEART TO THE body

Where is the cardiac muscle

THE "POWER HOUSE " of the cell

Digestive process

I.D.A.U

physical and chemical reactions in the body that use or convert energy is what..

LIVER CHANGES SIMPLE SUGARS TO WHAT...

BODY REQUIRES 3 MACRO-NUTRIENTS

USABLE FORM OF SIMPLE SUGAR

How many grams of protein can be taken in 3-4 hours

IF THE CLIENT STRUGGLES WITH WEIGHT LOSS, COULD BE BECAUSE OF..

PROTEINS BECOME BROKEN DOWN INTO

3 muscle fiber types/ twitches

MICRO nutrients

This vitamin aids the metabolism

THIS neccesity maintains body temps. contributes to over 50% of internal chemical reactions

3 descriptions of HEAT STROKE

When dehydrated the body will do what

how many oz of water is recommended within 30 mins of exercise

3 descriptions of HEAT EXHAUSTION

How do you prevent heat STROKE

when to use sports drinks & why

Aerobic respiration

Anaerobic respiration

base time (how much time & days) for a general client to work out

components of cross training program?
4 THINGS

When dieting to lose weight,
CONCENTRATE ON LOSING MORE WHAT?

proper rest between sets if you are working out for strength?

what is best for adequate repair of tissues

3 Body types
aka: somatotypes

3 major considerations to maintaning a healthy back

F.I.T.T

Before exercising when should a client eat a WHOLE meal

What is suggested to have 15mins before exercise ?

VO2 MAX TEST ASSESSES FOR WHAT

VERTICAL JUMP- TESTS FOR WHAT

SIDE RAISES WORK WHAT

TO MOVE THE BODY IN DIFFERENT DIRECTIONS IN RAPID SPEEDS

For Endurance and fat loss: what are the rep ranges

should a personal trainer manage dietary needs for clients?

How many 8 oz of water is recommended

what part of the body does the push up work on

OVER HEAD EXTENSIONS WORK WHAT

9% OF THE U.S. POPULATION HAS THIS...

WHAT CAN INCREASE WITH AGE?

ANGINA is what?

INFLAMMATION OF JOINTS THAT CAUSES PAIN & STIFFNESS

WHAT IS HYPERTENSION?

P.R.I.C.E

Beginning signs (AKA: cardinal signs) of a injury are: (4 things)

HOW LONG SHOULD YOU ICE A INJURY

HOW LONG SHOULD YOU HOLD COMPRESSION TO A INJURY

HOW HIGH SHOULD A INURY BE ELEVATED

WHERE ARE THE OBLIQUES

prone position is what?

a 18 year old slender male wants to gain 30lbs of muscle ... how long will it typically take?

what % of cells in the body are
muscle tissue cells?

what kind of a mover is a ---AGONIST IS A WHAT?

WHAT IS A COMPOUND MOVEMENT?

S.A.I.D

4 PHASES FOR WORKING OUT

MITOCHONDRIA PRINCIPLE

performance based tests looking for the number of pull ups, push ups, crunches your client can do is what...

the GIRTH of a muscle is its ...

absolute range of motion in joints is...

STATIC or DYNAMIC is what?

EXERCISES USING JUST YOUR BODY WEIGHT IS WHAT..

LARGEST CONTRIBUTOR TO INJURY AMONG CLIENTS

FOR WOMEN BODY FAT SHOULD NOT EXCEED___% AND FOR MEN SHOULD NOT EXCEED___%

performing in the 20-25 rep range is good for what...

WORK OUT AT LEAST THESE MANY DAYS A WEEK
& this amount of mins..

RPE

SPRAIN

STRAIN

In females what is a side effect of steroid use?

Overload Principle

HOW MANY REPS FOR a GENERAL WORK OUT

WHAT IS THE PURPOSE OF A WARM UP?

BODY TYPE THAT IS SKINNY

me-somorph

proper way to breath on a rep

BIOMECHANICS

COLLATERAL CIRCULATION

WHAT EXERCISE WORKS THE HAMSTRINGS?

WHAT SHOULD YOUR RECOVERY HEART RATE BE FOR ENDURANCE/ FAT LOSS

THIS HEART RATE IS WHAT IT SHOULD BE BEFORE BEGINNING THE NEXT SET

WHAT IS THERMIC EFFECT OF FOOD

HOW MANY CALORIES IN A LB OF FAT?

best supplement over all other supplements

the body views this as the most efficient source of survival energy.

Keto-acidosis

some fat loss methods
3 things

Negative effects of over training..
3 things

How can you speed up metabolism?
2 things

waiver of liability does what

lymph nodes are what?

ADIPOSE IS WHAT?

OXIDATIVE SYSTEM TAKES EFFECT IN WHAT AEROBIC ACTIVITY?

WHAT DOES MYOSIN BIND TO?

WHAT muscle IS THE RECTUS FORMUS?

besides high blood pressure., what is a major health factor?

When you flex your hip, what muscle does the work?

WHAT GRADE LEVEL OF A MUSCLE STRAIN IS VERY SEVERE & the highest in pain?

THE BODY CAN TAKE UP TO 8-10 OZ OF WATER IN THIS AMOUNT OF TIME

RPE SCALE (RATE PER EXERTIONS) is what?

OXIDATIVE SYSTEM

AEROBIC METABOLISM

2 ways to measure body fat

at least 3 things to ask your client in their assessment.