Anatomy and Physiology: Muscles and Movements, Exams of Law

Download Anatomy and Physiology: Muscles and Movements and more Exams Law in PDF only on Docsity! CanFitPro PTS Certification Exam Questions with Answers. Name the first regression of a squat? - Correct answer Leg press What is PROM and APROM? - Correct answer passive range of motion (someone helps you do the movement) and active range of motion (you do the movement on your own) What are the two protein filaments that slide over each other during a muscle contraction (sliding filament theory) - Correct answer actin (thin filaments) and myosin (thick filaments) Where the biceps femora is’s located? Name an opposing muscle - Correct answer located in the lateral side of hamstring, rectus femora’s Name the different types of bones - Correct answer Long bones (femur/homers), short bones (tarsals/carpals), and flat bones (ribs/scapulae), irregular bones (ischium/pubis/vertebrae) Going at high intensity for 10 seconds - 2 minutes would utilize primarily which energy system? - Correct answer Anaerobic System What's EPOC? What does it do? - Correct answer excess post-exercise oxygen consumption, the uptake of oxygen your body continues to take in after your workout is complete What is progressive overload? - Correct answer to improve, clients must continually challenge their fitness. Gradually increasing the volume or intensity of the program to realize ongoing adaptions. Someone that isn't thinking of starting an exercise program is part of what stage of change? - Correct answer Pre-contemplation After the first year of Personal Training, how much of your business should be coming from referrals? - Correct answer 75% Name the two types of pain and the two types of injury - Correct answer Mechanical pain (pain caused by mechanical movement) and systemic pain (result of disease/medical condition), acute injury and overuse injury What are the main synovial joints? - Correct answer hinge (elbow/knee), condyloid (knuckles/wrist), and ball and socket (shoulder/hips) Which muscles make up the court four stretch sequence? - Correct answer gluts, quadrates lumbered, hip flexors, latissimus dorsa What kind of postural distortions do we usually see with lower cross syndrome (lordships)? - Correct answer increased lumbar curve, forward sway of upper femur, depressed sternum, forward head posture, rounded shoulders Where does oxygenated blood go after it leaves the Left Atrium? - Correct answer travels through the bicuspid valve into the left ventricle What bones make up the Axial skeleton? - Correct answer skull, vertebral column and thorax What attaches muscle to bone? Bone to bone? - Correct answer muscle to bone: tendon Bone to bone: ligament What is Adduction/Abduction? - Correct answer Adduction- moving toward the midline of body (medial movement)) Abduction- moving away from the midline of body (lateral movement) Name the agonist/antagonist for bicep curl, knee extension, calf raises, crunch Chest Press and Let pull-down and their functions - Correct answer bicep curl- bicep brachia, triceps brachia -elbow flexion Knee extension- rectus femora’s, bicep femora’s -knee extension, flexion Calf raises- gastrocnemius, tibias anterior - plantar flexion, knee flexion Crunch- rectus abdominals, erector spine - spinal flexion Chest press- pectorals major, middle trapezius, latissimus dorsa, rhomboids -shoulder flexion, internal rotation, adduction Let pull down- latismuss dorsa, pectorals major, middle deltoid -shoulder extension, shoulder adduction, internal rotation Name and explain all the exercise modifications from page 246 in your text - Correct answer Speed of motion (tempo) - go faster or slower Range of motion- partial ROM/full ROM, angle specific adaptions Set performance- super sets, drop sets, modifies intensity, variety and time Stability- involves additional synergistic muscle groups Sensory perception- increases challenge by decreasing sensory feedback, eyes closed Recovery- reduce recovery time, increases intensity less ATP Reps- increase or decrease number of reps, results either endurance or strength Sets- increase number of sets, increases volume Base of support- narrow or widen base of support, ink/Dec balance Lever length- lengthen or shorten lever, knee pushups or regular push ups Name a passive cardiorespiratory assessment and a dynamic cardiorespiratory assessment. - Correct answer passive- Resting heart rate, resting BP What are the different components of spinal stabilization? - Correct answer Control subsystem (neural) - central and peripheral nerves (coordinate performance of muscles) Passive subsystem (spinal column) - bones and ligament structures Active subsystem (spinal muscle) - muscles that surround the spine What intensity should you do a general (cardio) warm-up at and a specific (resistance training) warm-up at? - Correct answer general cardio warm up- 5+ min and 40-60% of max HR Specific resistance warm up- 10-15 reps, 50% of 1RM What's upper cross syndrome (kyphosis)? What muscles need to be strengthened if someone has upper cross syndrome? - Correct answer typical postural stress resulting from imbalances displayed in muscles that connect the head, neck, shoulder girdle and thorax (forward head, depressed sternum, increased thoracic curve) Must strengthen: long cervical spine extensors, deep cervical spine flexors, lower and middle trap, rhomboids and serrates anterior What rep range would you work in to increase muscular endurance? - Correct answer 12-15 reps usually but minimum 12 What kind of movement sequence is running? - Correct answer complex movement sequence What's the difference between a general warm-up and a specific warm-up? At what intensity should both be performed? - Correct answer general: 5+ min and 40-60% of max HR, elevate core temp, prepare mind for exercise, and get HR up Specific: 10-15 reps, 50% of 1RM, warm up the muscles you will be using and prepare for resistance training Name the four unique characteristics of muscle tissue. - Correct answer excitability- ability of muscle tissue to carry an electrical impulse that initiates muscle contraction Contractility- response of the muscle cell to the electrical impulse, muscle contraction Extensibility- muscle can be lengthened without damaging tissue Elasticity- allows muscle to return to its resting length What is prone and supine position? - Correct answer supine (SOUP) lying upwards or hands rotated so palms are upwards facing Prone- lying downwards What is the sliding filament theory and what are the two protein filaments called? - Correct answer actin and myosin slide over top of each other for muscle contraction What are the Contraindications for flexibility training? - Correct answer -recent injury or surgery -inflammation or infection -diseases that affect tissues to be stretched (Down syndrome, arthritis etc.) -excessive pain or other negative reactions -lack of joint stability What are the Active Movement Sequences? Name a regression for each one. - Correct answer Lifting- back extension machine Pulling- seated row Pushing- machine chest press Squatting- leg press Lunging- static lung Twisting- oblique machine What's the difference between passive and dynamic assessments? - Correct answer passive assessments (how your body is aligned, no risk to client) are pre ex screening like asking questions, weight height risk factors etc. Also can be standing postural assessments (lower/upper crossed syndrome), resting HR, body comp etc. Dynamic assessments (how body reacts to movement) are more like physical fitness levels and you can give them a score them up to 3 (pg. 196). And active posture tests such as seated spinal rotation or overhead squat test. Or VO2 max tests for cardio What are the different types of set performance? - Correct answer Supersets/giant sets Drop sets Pyramid sets 21s Staggered sets Circuit training Slow Split training What are Extrinsic and Intrinsic risk factors? What are the different types of pain? How can we lower the risk of acute and overuse injury? - Correct answer intrinsic- those that affect the tensile strength of a tissue during exercise and increase the risk of injury (muscle weakness, inflexibility) Extrinsic- external to the clients physical and physiological status (environmental factors like temp, equip) Mechanical pain- damage to musculoskeletal system by mechanical action Systemic pain- disease/med. condition prevent acute injuries: profile client, interview, screening, Par Q, determine safe and appropriate exercises using FITT, proper instructions, make sure all equip is in working order, ensure client can indecently perform exercise Prevent overuse injuries: communicate and educate client well, adapt dose and volume of exercise, ask client if they are pain free, profile your clients, screening, educate clients about exercising through pain, make sure they are comfortable and equipment is in good order What's the difference between fast and slow twitch muscles fibers? - Correct answer slow twitch muscle fibers are best suited for endurance work b/c they have greater ability to use oxygen and resist fatigue (contain higher amount of mitochondria, contract slowly and produce smaller amount of force, work aerobically) Fast twitch fibers require short intense burst of activities (have the ability to use and produce ATP more quickly, contract quickly and produce a great deal of force but fatigue quickly, work anaerobically) What's the difference between the central and peripheral nervous system? - Correct answer central nervous system is the control center of the nervous system b/c it receives information from the PNS and develops a response (brain and spinal cord and is enclosed by skull and spinal column) Peripheral nervous system is made up of nerves that connect the extremities to the CNS. Continuously delivers information about all body parts to the brain What are muscles cells composed of? - Correct answer water (73%), a well-organized set of proteins (24%), limited amount of inorganic salts Each skeletal muscle consists of thousands of rod shaped cells called muscle fibers What postural changes do we see in someone with lower cross syndrome? Upper cross syndrome? - Correct answer forward head, depressed sternum, rounded shoulders, increased lumbar curve (lordships), and forward sway of upper femur Forward head, depressed sternum, short/tight upper abs muscles, increased thoracic curve (kyphosis) What should be our first step for screening and assessments? - Correct answer make sure they are prepared with all info before they come in and then do a pre exercise screening (PAR Q, health history questionnaire) What would a decrease in skin folds and an increase in girth measurements mean? (Body Composition) - Correct answer muscle has grown in size What is V02 max? - Correct answer the maximal capacity of the body to transport and use oxygen during exercise. Reflects a person’s physical fitness. Oxygen delivery x oxygen extraction How to calculate: HR max? Appropriate % of HR Max? Target HR or HR max method? Heart Rate Reserve method (calculates THR but takes into account RH aka fitness level)? Appropriate % of HRR? - Correct answer HR max= 220-age Appropriate % of HR max= 55-90% Target HR= (220-age) x percent Ex. Lower target= (220-age) x .55 Upper target= (220-age) x .9 HRR... Appropriate % of HRR= 50-85% THR= [(HR max - Resting HR) x %] + RHR Ex. lower target use .5 Upper target use .85 Cardiorespiratory Frequency/ Intensity rates for non-exerciser/occasional exerciser? Recreational exerciser? - Correct answer non exerciser/occasional exerciser: Frequency: 1-4 workouts/week %Harman: 55-64% HRR: 50-85% RPE: 2-4 Recreational exerciser: Frequency: 3-5 workouts/week %HR max: 65-74% HRR: 50-85% RPE: 4-6 Cardiorespiratory Time/type for non-exerciser, occasional exerciser? Recreational exerciser? - Correct answer non exerciser: 10-30min Occasional: 15-30 min *simple movements that require minimal challenge to balance, stability and coordination (walking, swimming, stationary bike etc.) Recreational: 20-45 min *movements involving moderate challenges to stability, coordination, muscular capacity (i.e. stair climber, treadmill, intervals training) Point on the body where these are... Tibia Fibula Scapula Clavicle Sternum Radius Ulna Pelvis Femur Patella - Correct answer tibia- big shin bone (medial) Fibula-small shin bone (lateral) Clavicle (collar bone) Scapula (shoulder blade) Radius- smaller and by thumb Ulna-bigger and by pinky What are the 3 types of joints? - Correct answer synovial (main ones we need to know, mallet of movement, ball and socket, hinge and condyloid), fibrous (connect bones to one another with fibrous tissue, radius and ulna, bones of skull/pelvis), cartilaginous (bones separated by cartilage- little to no movement-between ribs, sternum) What are the three planes of movement? - Correct answer Sagittal plane - front, backwards (squat) Frontal plane - side to side (adduction, abduction) Transverse plane (superior, inferior, tilting motion) Spatial terminology... -anterior/posterior -medial/lateral -superior/inferior -supine/prone -dorsal/plantar -proximal/distal - Correct answer pg. 88/89 Joint movement terminology... -flexion/extension/hyperextension -abduction (protraction)/adduction (retraction) -circumduction -elevation/depression -medial/lateral rotation -supination/pronation -inversion/eversion -dorsiflexion/plantar flexion - Correct answer pg. 88/89 Hypertension- beyond ROM Circumduction- circular movement that combines Flexion, abduction, extension and adduction- BALL AND SOCKET JOINTS Inversion/eversion-ankle joint What are the sections of the spine and how many bones in each? - Correct answer Cervical (7) Thoracic (12) Lumbar (5) Sacral (5) Coccyx (4) What are the 3 types of muscle contractions? - Correct answer Isotonic (concentric) - muscle contracts and shortens Isotonic (eccentric) - muscle lengthens and generates tension Isometric- no change in muscle length occurs What is a proprioceptor? - Correct answer specialized sensory receptors found in joints, muscles and tendons. Responsible for sending messages to the CNS to maintain muscle tone and performed coordinated movements. What are the factors related to strength? - Correct answer Muscle size (force muscle can generate is related to size) Muscle length (will generate greatest force at resting length b/c actin and myosin lie next to each other) Speed of contraction (concentric muscle actions- max force can be achieved with slower contractions, eccentric contractions produce more force with faster movements) Neural control (muscle force is generally greater when more motor units are involved in contraction, the more units are bigger in size and the rate at which motor units fire is faster) What are the agonist, antagonist and synergist muscles? Some examples? - Correct answer agonist- prime mover Antagonist- secondary mover Synergist- little helper Rectus abdominals- erector spine Biceps brachia- triceps brachia Quadriceps- hamstrings Anterior tibias- gastrocnemius and soleus Point to where your middle trapezius, latissimus dorsa and rhomboids are? - Correct answer pg.104 What are the main muscles and movements of the shoulder girdle? - Correct answer Trapezius: origin-base of skull (C1-T12), insertion- clavicle, scapula Upper- elevation Middle- adduction or retraction Lower- depression and upward rotation and stability of scapula What is mobility - Correct answer to be capable of moving and is closely related to concept of motor control -dynamic movements that are either the same movement the client will perform in the workout or if they have mobility problems What is my fascia? - Correct answer muscle and fascia together (muscle networks), they always function together What are functions of myofascial lines? 1. Anterior superficial / superficial front line 2. Spiral line 3. Deep front line - Correct answer 1. Helps body maintain posture and offers balance to superficial back line. Responsible for flexing the trunk and the cervical spine, extending the knee, and dorsiflexion the ankle. Affects breathing of body. 2. Controls and stabilizes rotational movements in the body, helping the body maintain balance in all planes 3. The deepest identified myofascial line. Maintains core alignment and stability. Connects core stabilization to breath. What is creep - Correct answer helps to prevent overstretching and reduces risk of my facial injury What is functional training? - Correct answer approach to training in which the primary goal is to improve the daily function of clients (housework) What is performance training? - Correct answer has the goal of improving performance whether daily function is improved or not (training for a marathon) What is static postural stability? - Correct answer process needed to keep the angle of the spine straight during the lowering and raising of the body to and from the floor What is dynamic postural stability? - Correct answer process needed to maintain alignment with the actively moving knees and hips to ensure optimal alignment What are righting reflexes? - Correct answer reactions that are expressed when the body attempts to move or maintain a position on a stable surface (gym floor) What are equilibrium reflexes? - Correct answer used when body attempts to maintain a position on an unsteady surface or one that moves underneath the point of contact (elevator) What is open kinetic chain exercises? - Correct answer develop skills specific to sport performance (standing barbell) What are closed kinetic chain exercises - Correct answer characterized by successfully arranged joints in which the terminal segment (hand or foot) cannot be moved freely (loaded squat) What is bio motor ability? - Correct answer ex. agility, flexibility, coordination, balance, strength, power, endurance, speed Ability- genetic talent to perform a physical skill/movement without practice Skill- learned ability to carry out a task with pre-determined results What are the passive movement sequences? - Correct answer lying, sitting or standing unsupported What are the active movement sequences and one regression and one progression? - Correct answer pushing- machine chest press- bench press Pulling- seated row- bent over row Squatting- leg press- barbell front squat Lunging- static lung- walking lung Twisting- oblique machine- standing viable twist Lifting- back extension machine- deadlift What are complex movement sequences? - Correct answer walking and running, climbing, throwing What is the order from less challenging to more challenging for resistive exercise equipment - Correct answer gravity assisted devices, body weight, resistance bands, barbells, dumbbells, kettle bells, cables or pulleys, suspension trainers What is duty of care? - Correct answer legal and ethical obligation to ensure the clients entering the facility are reasonably safe. This duty of care is your responsibility and any breach may result in negligence Pre ex screening... cardiac risk factors? - Correct answer smoking Family history of heart disease Men and women over the age of 45 yrs. and unaccustomed to exercise High blood pressure High cholesterol Diabetes Insufficient physical activity Physical activity readiness questionnaire? - Correct answer 7 questions about medical conditions... covers diagnose disease and signs/symptoms If answered yes to any of these must do follow up Health history questionnaire? - Correct answer client details, current medical conditions, medications/allergies, current/past injuries, treatment from qualified health professionals Cardiac risks Family health history Past and present ex history Past and present nutritional info Past and present work history Explain the scoring 0, 1, 2, and 3 as a general approach to selecting exercises to help patients improve dynamic posture and stability? - Correct answer 0- gentle static stretches for tight muscles, stretch antagonist muscles, incorporate mobility/stretch exercises advised by specialist, and evaluate 4 weeks later 1- Stretch noticeably tight muscles with static or slow dynamic stretches, incorporate exercises that strengthen core and weak/antagonist muscles, do asymmetrical/core activation and flexibility exercises, evaluate 4 weeks later 2- Do slow dynamic or static stretches for any tight muscles, do exercises that strengthen the weak, antagonist muscles and core, asymmetrical core activation and flexibility, evaluate during next fitness assessment 3- Incorporate core activation and flexibility for both sides related to dominant muscles groups in workout, perform specific mobility, flexibility and core activation exercises on their own as needed What is seated spinal rotation test? - Correct answer Myofascial sling- anterior function line, posterior function line, and upper portion of spiral line Function- gives you information regarding client’s mobility/symmetry in the transverse plane. Low back pain and inability to balance upright position will affect this test. Range of motion in spinal rotation. Look for: pain, upper back rounded (thoracic kyphosis), torso side bend/not upright What is straight leg raise test? - Correct answer myofascial sling- posterior superficial line and deep longitude line Function- posterior sling mobility and range of motion, sagittal and transverse plane control (maintain core neutral) and assess clients ability to maintain 3D stability of pelvis, assessing hip hinge which is crucial to daily movements (squatting, lunging, pulling) Look for: inability to keep knees fully extended, external rotation of leg, inability to keep lower back in neutral position, bulges appear in abdomen What is overhead squat test? - Correct answer myofascial sling- many myofascial lines Function- mobility of extremities around stability of posture, challenges upper and lower body posture, mobility, stability, sagittal plane and neuromuscular coordination. 3. Creation and evaluation of the program (practice the program, ensuring timing and flow) 4. Delivery of the program 5. Reassessment (reassess/progress after 2-4 weeks and then 1-3 months) How/when to modify programs? - Correct answer add some form of variation roughly every 2 weeks, may not need to change everything in program but some aspects, carefully apply progressive overload What are the variables, progressions, what it does, example and avoid for resistance training programs - Correct answer pg. 246, table 12.1 Variables: Speed of motion (tempo) Range of motion Set performance Stability Sensory perception Recovery Reps Sets Base of support Lever length What are the 5 steps of program delivery? - Correct answer 1. Explain the program 2. Exercise demonstration 3. Cue 4. Correct and spot 5. Coach the movement What are the 4 closing methods and explain? - Correct answer Alternate close- present 2 options and ask which ones best Assumptive close- assuming person will purchase from you Suggestive close- you suggest what the person should purchase Trial close- asking what they think of things throughout the process i.e. could you see yourself working out in this club? Muscles and movements of the shoulder girdle - Correct answer traps- origin: base of skull, C1-T12 vertebrae, insertion: clavicle, scapula, function: elevation (upper), adduction or retraction (middle), depression and upward rotation (lower) Rhomboids- origin: vertebrae C7-T5, insertion: scapula, function: adduction or retraction of scapula Pecks- origin: ribs 3-5, insertion: scapula, function: depression and abduction or protraction of scapula Movements of shoulder? - Correct answer abduction, adduction, rotation, flexion, extension Movements of shoulder girdle - Correct answer elevation, depression, rotation, abduction, adduction Movements of the elbow - Correct answer flexion, supination of forearm, extension Movements of the hip - Correct answer flexion, adduction, abduction, medial rotation, lateral rotation, extension Movements of the knee - Correct answer flexion, extension Movements of the ankle - Correct answer dorsiflexion, inversion, eversion Movements of the core - Correct answer spinal extension, internal stability, spinal rotation, lateral flexion, posterior pelvic tilt, spinal flexion What are the cardiac risk factors - Correct answer men or women over the age of 45 and unaccustomed to exercise? Family history of heart disease Smoking High blood pressure or hypertension High cholesterol levels Diabetes Insufficient physical activity Purpose of Par Q - Correct answer initial health screening tool with 7 questions identify who must need medical permission to exercise, it covers diagnosed disease and signs/symptoms Purpose go healthy history questionnaire - Correct answer to gather more info about clients health like client details, current medical conditions, medication use and allergies, current or past injuries, treatments from health professionals, cardiac risks, family health history, past/present exercise and nutrition, past and present work history Weak and tight muscles of upper crossed syndrome - Correct answer weak: deep cervical spinal flexors, long cervical spinal extensors, lower trap, middle trap, rhomboids, and stratus anterior Tight: pecks, upper trap, elevator scapulae Weak and tight muscles of lower crossed syndrome - Correct answer weak: gluten, lower abs, hamstrings Tight: rectus femora’s, lumbar portion of spine