Active iQ Level 2 Gym Instructing Manual

Comprehensive review flashcards covering anatomy, physiology, biomechanics, health screening, customer care, and exercise instruction from the Active iQ Level 2 Gym Instructing Manual.

How many bones are found in the adult human skeleton, and what proportion of total body weight does the skeleton comprise?

There are around $206$ bones in the adult body, making up almost one fifth of total body weight.

What are the three distinct types of cartilage found in the human body?

Hyaline cartilage, elastic cartilage, and fibrocartilage.

Which bones comprise the axial skeleton versus the appendicular skeleton?

The axial skeleton forms the main frame or axis (spine, ribs, and skull). The appendicular skeleton includes the appendages that attach to the main frame (upper and lower limbs, pelvic girdle, and shoulder girdle).

How are bones classified by formation and shape, and what is an example of each?

Long bones (e.g., femur, humerus), short bones (e.g., carpals, tarsals), flat bones (e.g., scapula, sternum, ribs), irregular bones (e.g., vertebrae, calcaneus), and sesamoid bones (e.g., patella).

What are the primary structural regions and components of a long bone?

The epiphysis (expanded ends containing cancellous bone and red marrow), diaphysis (shaft with compact bone and medullary cavity containing yellow marrow), epiphyseal plates (growth plates), periosteum (fibrous outer sheath), and articular/hyaline cartilage (covers joint ends).

What are the three functional classifications of joints based on potential range of movement?

Fibrous (fixed or immovable, e.g., cranium), cartilaginous (slightly moveable, e.g., vertebrae), and synovial (freely moveable, e.g., knee, shoulder, hip).

What are the six main types of synovial joints found in the human body?

Ball-and-socket, hinge, pivot, saddle, gliding (plane), and ellipsoid/condyloid.

How many irregular vertebrae form the adult vertebral column, and how are they distributed by region?

The spine consists of $33$ vertebrae: $7$ cervical, $12$ thoracic, $5$ lumbar, $5$ sacral (fused), and $4$ coccygeal (fused).

Based on the provided diagram, what are the three major types of spinal postural abnormalities shown alongside a normal spine?

Kyphosis (or hyperkyphosis, an exaggerated curve in the thoracic region), Lordosis (or hyperlordosis, an exaggerated inward curve in the lumbar region), and Scoliosis (a lateral or sideways curvature of the spine).

What is the difference between osteoblasts, osteoclasts, and osteocytes?

Osteoblasts deposit calcium compounds to form new bone; osteoclasts eat away old bone tissue; and osteocytes are mature osteoblasts that have ceased their bone-forming role.

At what age range does the lengthening and full ossification of long bones typically complete?

Ossification is fully complete between the ages of $18$ and $30$.

What are the three types of muscle tissue in the human body and their nervous system control mechanisms?

Cardiac muscle (involuntary, controlled by autonomic nervous system and sinoatrial node), smooth muscle (involuntary, controlled by autonomic nervous system), and skeletal muscle (voluntary, controlled by somatic nervous system).

What are the four primary functional characteristics of muscle tissue?

Contractility (ability to shorten), extensibility (ability to stretch and lengthen), elasticity (ability to return to original size and shape), and excitability (ability to respond to stimuli from the nervous system).

According to the structural organization of skeletal muscle shown in the diagram, what connective tissue sheaths surround the whole muscle, the fascicles, and individual muscle fibres?

The epimysium surrounds the whole muscle, the perimysium wraps bundles of muscle fibres (fasciculi), and the endomysium wraps individual muscle fibres.

How does the sliding filament theory describe muscle contraction?

Proposed by Huxley in $1954$, it states that thin actin filaments and thick myosin filaments slide past each other via cross-bridge cycling (power stroke driven by ATP hydrolysis and recovery stroke upon binding new ATP), shortening the sarcomere without the myofilaments themselves shortening.

What are the key structural and metabolic differences between Type I (slow twitch) and Type II (fast twitch) muscle fibres?

Type I fibres have smaller diameter, large myoglobin content, many mitochondria and capillaries, red appearance, high fatigue resistance, and depend on aerobic metabolism. Type II fibres have larger diameter, low myoglobin, fewer mitochondria/capillaries, white/pale appearance, high force generation, low fatigue resistance, and depend on anaerobic metabolism.

What are the origin and insertion points of the biceps brachii muscle as illustrated in anatomical models?

Origin ($O$): anterior surface of the scapula. Insertion ($I$): upper radius.

What are the differences between concentric, eccentric, and isometric muscle contractions?

Concentric: muscle shortens under tension (insertion moves towards origin). Eccentric: muscle lengthens under tension (insertion moves away from origin). Isometric: muscle remains the same length under tension with no visible joint movement.

What functional roles do muscles play during movement: agonist, antagonist, synergist, and fixator?

Agonist (prime mover) contracts to cause the desired action; antagonist opposes the agonist and relaxes; synergist assists or modifies the action of the prime mover; fixator contracts isometrically to stabilise the body part that remains fixed.

What is a motor unit and what is the 'all or none' law?

A motor unit comprises a single motor neuron and all the muscle fibres it innervates. Under the 'all or none' law, when an electrical impulse is transmitted down the motor neuron, all muscle fibres in that motor unit contract simultaneously with maximum force or none contract at all.

What sensory information is monitored by muscle spindles versus Golgi tendon organs (GTOs)?

Muscle spindles lie within the muscle belly and detect changes in muscle length to prevent overstretching. Golgi tendon organs (GTOs) lie within tendons and monitor tension, causing reflex relaxation if tension is excessive to prevent injury.

What is sarcopenia and at what rate does voluntary muscle strength decline after the sixth decade of life?

Sarcopenia is the age-related loss of muscle mass, motor units, and muscle fibres. After the sixth decade ($60$ years of age), muscle strength declines at an approximate rate of $1\text{--}2\%$ per year.

Where is the sinoatrial node (SAN) located and what is its resting pace?

The SAN is located in the wall of the right atrium and acts as the heart's pacemaker, initiating myocardial contraction at an average autorhythmic resting rate of approximately $72\,\text{bpm}$.

What is the mathematical equation defining blood pressure?

$$\text{Blood pressure} = \text{Cardiac output} \times \text{Total peripheral resistance}$$

What blood pressure thresholds define optimal blood pressure and Stage 1 hypertension according to ACSM?

Optimal blood pressure is $<120\,\text{mmHg}$ systolic and $<80\,\text{mmHg}$ diastolic. Stage 1 hypertension is $140\text{--}159\,\text{mmHg}$ systolic and/or $90\text{--}99\,\text{mmHg}$ diastolic.

In the double circulatory system illustrated, what pathways define the pulmonary circuit and the systemic circuit?

The pulmonary circuit routes deoxygenated blood from the right ventricle through the pulmonary artery to lung alveoli for external respiration, returning oxygenated blood via pulmonary veins to the left atrium. The systemic circuit pumps oxygenated blood from the left ventricle through systemic arteries to body tissues for internal respiration, returning deoxygenated blood via systemic veins (vena cava) to the right atrium.

What are the structural differences between arteries, veins, and capillaries?

Arteries have thick, muscular walls to transport blood under high pressure away from the heart. Veins have thinner walls, wider lumens, and one-way valves to transport blood under low pressure towards the heart. Capillaries have walls one cell thick to allow rapid diffusion of gases and nutrients.

How do pressure and muscle mechanics drive inspiration versus expiration as illustrated in the breathing cycle diagram?

During inspiration, the diaphragm contracts and flattens downwards, external intercostals elevate the ribs, expanding thoracic volume and creating negative pressure that draws air in. During expiration, the diaphragm relaxes and domes upward, intercostals relax, decreasing thoracic volume and creating positive pressure that pushes air out.

What is the primary high-energy molecule used for cellular work and how long do intramuscular stores last?

Adenosine triphosphate (ATP), composed of one adenosine bonded to three phosphate groups. Intramuscular stores are very limited and last for approximately $1\text{--}2$ seconds before resynthesis is required.

What are the operational characteristics of the creatine phosphate (CP) energy system?

It operates anaerobically in the muscle cell cytoplasm/fluid matrix, produces ATP very rapidly by transferring a phosphate group from phosphocreatine to ADP via the enzyme creatine kinase, yields limited ATP, and exhausts within a maximum of $10$ seconds.

What fuel is used by the lactate system and what causes the cessation of high-intensity activity?

The lactate system breaks down muscle glycogen into glucose anaerobically. When production exceeds clearance, hydrogen ions ($\text{H}^+$) and lactic acid accumulate, causing the onset of blood lactate accumulation (OBLA), muscle fatigue, and pain.

Where in the cell does aerobic ATP production occur, and what are the respective ATP yields from one glucose molecule versus one 16-carbon palmitic acid molecule?

Aerobic energy production occurs inside the mitochondria. Complete breakdown of one glucose molecule yields approximately $36\text{--}38$ ATP, whereas one 16-carbon palmitic acid fat molecule yields $129$ ATP.

What is the resting value of one metabolic equivalent (MET)?

$1\,\text{MET}$ equals approximately $3.5\,\text{ml/kg/min}$ of oxygen uptake ($\text{VO}_2$).

What are the four primary stages of the human digestive system?

Ingestion (intake through mouth and mastication), digestion (mechanical and chemical breakdown), absorption (passage of nutrients into the bloodstream), and elimination (removal of unabsorbed waste).

Which primary digestive enzymes break down carbohydrates, fats, and proteins into absorbable units?

Carbohydrates: amylase, sucrase, maltase, and lactase break starch and sugars into glucose. Fats: lipase breaks fats into fatty acids and glycerol. Proteins: pepsin and peptidase break peptide chains into amino acids.

What is the daily recommended intake of dietary fibre for an average adult?

At least $30\,\text{g}$ of dietary fibre per day.

How did the World Health Organization (WHO) define 'health' in 1948?

'A state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity'.

What are the five components of total fitness?

Physical fitness, mental and emotional fitness, medical fitness, nutritional fitness, and social fitness.

What are the UK Chief Medical Officer's (CMO) physical activity categories and weekly recommendations for adults?

Categories: Inactive ($<30\,\text{minutes/week}$), Fairly active ($30\text{--}149\,\text{minutes/week}$), and Active ($\ge 150\,\text{minutes/week}$). Adults should achieve at least $150\,\text{minutes}$ of moderate-intensity physical activity, $75\,\text{minutes}$ of vigorous activity, or an equivalent combination weekly.

What are the five health-related components of fitness versus the six skill-related components?

Health-related: cardiovascular fitness, muscular endurance, muscular strength, flexibility, and body composition. Skill-related: speed, power, reaction time, agility, balance, and coordination.

What are the healthy body fat percentage ranges for women and men according to the Royal College of Nursing?

Women: $21\text{--}36\%$. Men: $8\text{--}25\%$.

What are the three distinct human somatotypes?

Ectomorph (naturally thin, light frame, low fat and muscle), mesomorph (naturally athletic, lean, muscular, broad shoulders, narrow waist), and endomorph (predisposed to fat storage, rounder or apple/pear-shaped, reasonable muscle mass).

What are the six key principles of exercise training?

Specificity (SAID principle), Progressive overload, Reversibility ('use it or lose it'), Adaptability, Recovery time, and Individuality.

What are the nine protected characteristics under the Equality Act 2010?

Age, disability, gender reassignment, marriage and civil partnership, pregnancy and maternity, race, religion or belief, sex, and sexual orientation.

What does the 93% rule state regarding first impressions in communication?

First impressions are formed within $5\text{--}7$ seconds, where $55\%$ is based on appearance and body language, $38\%$ on tone, pitch, and pace of voice, and only $7\%$ on the actual words spoken.

What does the customer service acronym 'CARE' stand for?

Consideration, Active listening, Responsiveness, and Empathy.

How does CIMSPA define continuing professional development (CPD)?

'The practice of undertaking additional learning through courses, workshops or conferences or taking part in other activities which confirm that knowledge, understanding and skills are suitable for the specific job role.'

What are the five steps to risk assessment provided by the Health and Safety Executive (HSE)?

1. Identify the hazards. 2. Decide who might be harmed and how. 3. Evaluate the risks and decide on precautions. 4. Record the findings and implement them. 5. Review the assessment and update as required.

How is risk rated using a 1–5 numerical scoring matrix?

Risk score = Likelihood ($1\text{--}5$) $\times$ Severity ($1\text{--}5$). Scores $1\text{--}2$ are acceptable (low risk), $3\text{--}10$ are tolerable (medium risk), and $11\text{--}25$ indicate danger (high risk, requiring immediate action).

What is the mathematical formula for calculating Body Mass Index (BMI) and what reading classifies an individual as obese?

$\text{BMI} = \frac{\text{Weight (kg)}}{(\text{Height (m)})^2}$. A BMI of $30.0\,\text{kg/m}^2$ or higher is classified as obese (Class I: $30\text{--}34.9$, Class II: $35\text{--}39.9$, Class III: $\ge 40.0$).

What waist circumference measurements indicate high cardiometabolic health risk in men and women?

Men: greater than $102\,\text{cm}$. Women: greater than $88\,\text{cm}$.

What resting heart rate defines tachycardia versus bradycardia?

Tachycardia is a resting heart rate greater than $100\,\text{bpm}$. Bradycardia is a resting heart rate below $60\,\text{bpm}$.

What formula calculates estimated VO2 max from the Rockport 1-mile walking test?

$\text{VO}_2\,\text{max} = 132.853 - (0.0769 \times \text{weight in lbs}) - (0.3877 \times \text{age}) + (6.315 \times \text{gender}) - (3.2649 \times \text{time in minutes}) - (0.1565 \times \text{heart rate})$, where male = $1$ and female = $0$.

What are the six sequential stages of the Transtheoretical Model (TTM) of behaviour change?

Pre-contemplation (no intent to change within $6$ months), Contemplation (considering change within $6$ months), Preparation (planning or small changes), Action (actively participating for under $6$ months), Maintenance (sustained for over $6$ months), and Termination (permanent change), with risk of lapse/relapse throughout.

What does the acronym 'RULE' represent in motivational interviewing?

R: Resist the need to fix someone's behaviour and dictate; U: Understand and explore the client's motivations; L: Listen with empathy; E: Empower the client.

What are the calorie contents per gram of carbohydrates, proteins, fats, and alcohol?

Carbohydrates: $4\,\text{kcal/g}$; Proteins: $4\,\text{kcal/g}$; Fats: $9\,\text{kcal/g}$; Alcohol: $7\,\text{kcal/g}$.

What are the ACSM resistance training prescription guidelines for muscular strength, hypertrophy, and muscular endurance?

Strength: $2\text{--}6$ sets, $1\text{--}6$ reps at $\ge 85\%$ 1RM, $2\text{--}5\,\text{minutes}$ rest. Hypertrophy: $3\text{--}6$ sets, $6\text{--}12$ reps at $67\text{--}85\%$ 1RM, $30\text{--}90\,\text{seconds}$ rest. Endurance: $2\text{--}3$ sets, $12+$ reps at $\le 67\%$ 1RM, $\le 30\,\text{seconds}$ rest.

What does the 'NASTY' teaching sequence stand for when instructing gym exercises?

N: Name the exercise and target muscle group; A: Adjustments to equipment; S: Silent demonstration ($3\text{--}6$ reps); T: Teaching points; Y: Your turn (client execution and observation).

How are age-predicted maximum heart rate (MHR) and target heart rate (THR) calculated?

$\text{MHR} = 220 - \text{age}$. $\text{THR} = \text{MHR} \times \%\text{MHR}$. For example, a $26$-year-old at $80\%$ intensity has an estimated MHR of $194\,\text{bpm}$ and a THR of $155\,\text{bpm}$.

What are the six stages in Gibbs' Reflective Cycle?

Description (What happened?), Feelings (What were you thinking and feeling?), Evaluation (What was good and bad?), Analysis (What sense can you make of the situation?), Conclusion (What else could you have done?), and Action Plan (If it arose again, what would you do differently?).