PT Exam

What is physical fitness?

An improved physiological state leading to improved health and longevity

What are the primary components of fitness?

Aerobic and cardiovascular ability/VO2 max, Body composition, flexibility/mobility, muscular strength and endurance

What are the secondary components of fitness?

Balance, coordination, agility, reaction time, speed, power, mental capability

What are the two training methods?

Traditional/isolation method, and Functional/compound method

What is the traditional/isolation method?

It focuses on individual components of fitness and training separately. Includes open chain exercises, ex. bicep curl.

What is the functional/compound method

It focuses on integrating all components of fitness together. Includes closed chain exercises, ex. squat.

What is the S.A.I.D. Principle?

Specific adaptation to imposed demands

What are benefits of the functional/compound method?

Good for more advanced clients as it works multiple muscles across more than one joint, and requires more coordination; increases body awareness and coordination, and strengthens tendons, bones, and ligaments; trains the body more typically to how it is designed to function.

What are benefits of the traditional/isolation method

Good for beginner clients as fewer muscles are worked across the joint, it requires less coordination, and it is less demanding but effective in correcting muscle imbalances. It also puts less stress on connective tissue which may be ideal for rehab situations.

What does Specific mean in the S.A.I.D. Principle?

The specificity of what the body is being asked to do in training, including intensity levels, energy systems being used, joint actions, movement patterns, and environmental conditions

What does Adaptation mean in the S.A.I.D. Principle?

The body responds to the demands placed upon it by changing to meet those demands

What does Imposed mean in the S.A.I.D. Principle?

The amount of demand we are consciously imposing on the body will determine results

What does Demands mean in the S.A.I.D. Principle?

Training activities place demands upon the body to perform work, muscles and support systems must function at an elevated level to meet these demands.

What is the Principle of Overload?

To achieve results, muscles need to be challenged by gradual increases in stress placed upon them. It is important to recognize when the muscles have adapted in order to push them further to avoid a plateau.

What is the ceiling effect?

fitness level cannot increase indefinitely, although very rare, at some point an increase in overload will produce no increase in fitness level

Concept of Maintenance

if intensity and duration of the exercise stays the same, the frequency may be reduced to two-thirds of the original to maintain the desired level of fitness

Concept of Reversibility

If training is discontinued, the adaptation will decline at about one-third the rate at which they were gained (varies with type of tissue involved)

What is the F.I.T.T. Principle?

Frequency, Intensity, Time, Type

What are the Classifications of Bones?

Long bones, Short bones, Flat bones, Irregular bones

What is the function of long bones?

Serve as levers for movement

What is the function of short bones?

give strength to joints and provide intricate mobility

What is the function of flat bones?

broad site more muscle attachment, and protects internal organs

What is the function of irregular bones?

protect internal organs, provide support (bones that do not fit any other category)

Anatomical Positions: Superior

above a point of reference or closer to the head

Anatomical Positions: Inferior

below a point of reference or closer to the feet

Anatomical Positions: Anterior

Towards the front

Anatomical Positions: Posterior

towards the back

Anatomical Positions: medial

closer to the imaginary line that divides the body into equal right and left halves

Anatomical Positions: Lateral

towards the sides (away from the midline)

Anatomical Positions: Proximal

closer to its point of attachment, or closer to the trunk of the body

Anatomical Positions: Distal

farther from its point of attachment or farther from the trunk of the body

Anatomical Positions: Superficial

situated near the surface

Anatomical Positions: Deep

parts that are more internal

Anatomical Positions: Sub

under or beneath the point of reference

Anatomical Positions: Supra

higher or above the point of reference

Anatomical Positions: Inter

between two points of reference

Anatomical Positions: Dorsal

top of the foot

Anatomical Positions: Plantar

bottom of the foot

Anatomical Positions: Supine/supinated

face up

Anatomical Positions: Prone/pronated

face down

Examples of long bones

Femur, Humerus, Tibia

Examples of short bones

tarsals (ankles), carpals (wrists)

Examples of flat bones

Ribs, Scapula, Skull, Sternum

Examples of irregular bones

Ischium, vertebre, pubis

Classification types for joints

Fibrous, Cartilaginous, Synovial or Typical

Fibrous joint structure

immovable structures—bones held together by fibrous connective tissue (ex. root of a tooth)

Cartilaginous joint structure

slightly moveable structures—fibrocartilage disk separates the bones (ex. cartilage connecting ribs to sternum)

synovial or typical joint structures

freely moveable structures—have a synovial cavity between articulating bones. these are the joints affecting during training (ex. knee)

Types of Synovial Joints

hinge, condyloid or ellipsoidal, ball and socket, saddle, pivot joint, gliding (planar)

Hinge joint

allows movement in a singular plane: flexion and extension (ex. elbow)

Condyloid or ellipsoidal joint

limited rotation, movement in two planes, ex. wrist

ball and socket joint

ball end of one bone fits into a cup like depression of the other, allows movement through all planes, ex. shoulder

Ligament

connects bone to bone, stabilizes joints (ex. ACL)

Tendon

connects muscle to bone, minimal elasticity (ex. achilles)

Cartilage

provides frictionless surface in a joint between bones so bones do not rub together

fascia

fibrous connective tissue found throughout the body, lies under the skin and acts to cover and/or separate muscle tissues. provides structural support in the body, aids in mobility and stability

Bursae

synovial fluid filled pouch that cushions and prevents bone on bone contact

what happens when fascia is dehydrated

a restriction in mobility

what causes dehydration in the fascia?

insufficient hydration, sedentary lifestyle, emotional stress, insufficient sleep, poor diet, anxiety, inability to relax, excessive physical training

restricted fascia contributes to what health concerns?

poor posture; stiff joints; scar tissue; decreased ROM; decreased speed, power and balance; general stiffness in the body

Ways to rehydrate fascia

active release techniques, foam rolling, small ball rolling, pressure/trigger point release, fascial stretch therapy

cardiac muscles

involuntary (you have no control), form the walls of the heart

Smooth muscles

involuntary (you have no control), form parts of the walls of most vessels and hollow organs

Skeletal muscles

voluntary (you control them), produce movement and give form and shape to the body

How do muscles create movement?

They must connect to bone or fascia and they must cross a joint. When the muscle contracts the movement happens across that joint and pulls in the direction of the muscle fibres

Muscle origin

Aka proximal attachment, where the muscle starts

Muscle insertion

aka distal attachment, where the muscle ends

Agonist or prime mover (muscle term)

The muscle contracts/shortens to produce the desired movement

Antagonist (muscle term)

a muscle that opposes the action of the prime mover (lengthens)

Assister or synergists (muscle term)

complements the action of the prime mover

Stabilizer or fixator (muscle term)

Muscles that contract to stabilize the proximal parts of the body while movements are occurring

Reciprocal inhibition

when one muscle contracts the opposer must relax in order for contraction to occur

Slow twitch/ Type I

a type of muscle fibre that is aerobic and important for endurance activities (ex. marathons)

Fast twitch / Type IIx

A type of muscle fibre that is anaerobic (without oxygen) and generates the greatest speed and power (ex. sprinting/power lifting)

Intermediate / Type IIa

A type of muscle fibre that generates speed and power but has a better ability for aerobic capacity and a little less ability for anaerobic capacity

All or None Theory

There is no 50% contraction of the muscle, only 100%

Types of muscle contractions

concentric, eccentric, isometric

Concentric contraction

muscle shortens and contracts

Eccentric contraction

muscle lengthens and contracts (stronger)

Isometric

Joint does not move while muscle contracts, hold position with weight

yielding

holding a position

overcoming

pushing into something immovable

Sympathetic nervous system

fight or flight response, engaged when our body identifies a stress response from physical or emotional stressors (ex. working out)

What effect does the sympathetic nervous system have on the body?

increases heart rate and blood pressure, inhibits digestion, decreases appetite

Parasympathetic nervous system

engaged when your body is relaxed and not stressed out, includes both mind and body relaxation (ex. meditating, reading, etc)

What effect does the parasympathetic nervous system have on the body?

decreases heart rate and blood pressure, diverts blood flow to organs, promotes energy storage and stimulates digestion

How do the sympathetic and parasympathetic nervous systems relate to exercise?

If we never give our body adequate recovery time, then our muscles will never have time to repair and get stronger/bigger, individuals who exercise must make time throughout the day to engage their parasympathetic nervous system

Sagittal plane of movement

body cut in half vertically into right and left segments, spine does not move, ex. bicep curl (up and down movement)

Frontal plane of movement

body cut in half vertically into front and back segments, anterior/posterior movements (ex. lat raises) (side to side movement)

Transverse planes of movement

Body cut in half into top and bottom segments, includes inferior/superior movements, and internal/external joint rotations (ex. flys) (rotational movement)

Flexion and hyperflexion

movement in the sagittal plane, moves towards a smaller joint angle

extension and hyperextension

movement is in the sagittal plane, larger joint angle

abduction and adduction

movement is in the frontal plane, can only be done by hip and shoulder

circumduction

only ball and socket joints are able to do this motion, combination of flexion, extension, abduction and adduction

medial/internal rotation

rotation toward the anterior midline of the body

lateral/external rotation

rotation towards the posterior midline of the body

inversion

rolling toward the lateral side of the foot, most common (outside)

eversion

rolling toward the medial side of the foot (inside)

lateral flexion

occurs at the spine, trunk moves to one side or the other

scapular retraction

movement of the shoulder blades to the spine (together, abduction)