Exercise Science and Personal Training Practice Exam Review

Flashcards covering exercise science, anatomy, form correction, nutrition, and training principles based on the lecture quiz notes.

Posterior Deltoid Activation

Increased by raising (abducting) the arms toward the head during exercise.

Front Squat Prime Mover

The Quadriceps muscle group.

Lat Pull-down Form Correction

The exerciser should pull the bar to the chest.

Forward Lunge Error

The knee crossing over the toe during the movement.

Squat Prime Mover

The knee extensors.

Deadlift Form Correction

Moving the hips back (posteriorly) to increase knee and hip extension during the descent phase.

Seated Row Form Error

Using excessive hip extension during the concentric phase.

Lateral Lunge Plane of Motion

The frontal plane.

Romanian Deadlift Technique Error

Performing excessive knee flexion during the eccentric phase.

Side Raise Injury Risk

Lifting the weight too high, causing risk of impingement due to excess abduction.

Cable Pullover Prime Mover

The Latissimus dorsi.

Reverse Grip Pull-down Grip Type

Supinated grip.

Bench Dips Prime Mover

The Triceps.

Triceps Pushdown Technique

The humerus should be maintained in a fixed, parallel position to the body through the full range of motion.

Rhomboid Training Requirement

Scapular retraction is necessary to effectively train these muscles during the bent-over row.

Hypertrophy Training Load

A moderate load ($<85\%$ 1RM) with moderate repetitions (8-12).

Rotator Cuff

The four muscles that stabilize the shoulder.

Low Back Pain Contributors

Weakness in the abdominal muscles combined with a lack of flexibility in the hip musculature.

Latissimus Dorsi Tightness

Often the cause for difficulty raising arms overhead to perform a military press or overhead squat.

Resting Heart Rate Improvement

Decreases as cardiovascular fitness improves because stroke volume increases.

Creatine Monohydrate

A supplement that increases energy stores for immediate energy to improve sprints and heavy lifting.

Type I Muscle Fibers

Fibers primarily used for endurance with the lowest capacity for hypertrophy and force output.

Anabolic Hormone Release

Associated with higher volume programs, such as 4 sets of 8 repetitions using $80\%$ 1RM.

Lactic Acid Production

Occurs when sugar is used for energy during high-intensity resistance training like a 10 RM squat.

Cortisol

The adrenal hormone associated with distress (negative stress).

Glycogen Storage

Sugar is primarily stored in the body within the muscles and liver.

Fast-twitch Recruitment

Highest in activities like maximal speed tuck jump rebounds.

Anaerobic Energy Source

Primarily carbohydrates during high-intensity exercise like sprinting or resistance training.

Early Strength Adaptations

Relative increases in strength during the first four weeks of training are most likely due to the nervous system.

$$VO2$$

Represents the amount of oxygen used by the body during exercise.

Humerus Adduction

The motion of the humerus moving towards the midline of the body during a pull-up.

Aerobic Training Effect on Fast-twitch Fibers

Increases the oxygen capacity of the fast-twitch fibers.

Femur to Tibia Relation

The femur is superior to the tibia in the anatomical position.

Tendon

The tissue that connects muscle to bone.

Oblique Muscle Activation

Highly required during activities like the low-to-high rotational chop.

Post-exercise Nutrition

Carbohydrates are the best nutrient to consume immediately following exercise to replenish energy stores.

Osteoporosis Nutrient Deficiency

Associated with a lack of Calcium.

Male Obesity Threshold

Begins at a body fat percentage of $25\%$.

HDL Cholesterol

The lipid found in the blood associated with positive cardiovascular health, often called "good cholesterol."

Saturated Fat Daily Recommendation

For healthy individuals, it is recommended that $10\%$ or less of total daily calories come from saturated fat.

Diet-induced Anemia Deficiency

Caused by a lack of Iron.

Essential Amino Acids

Amino acids that must be ingested because they cannot be synthesized by the body.

Spot Reduction Myth

The fact that individuals cannot spot reduce any kind of fat, such as with cellulite creams.

Aerobic Capacity Reduction

A sedentary person after age 25 is expected to experience a reduction of $10\%$ per decade.

Hypertrophy Rest Interval

A rest period of 60-90 seconds between sets is recommended when using $70-80\%$ 1RM.

Super Set System

An exercise system using two exercises performed in a row with only transitional rest between sets.

Rectus Femoris Stretch

An exercise like the walking lunge can be used to stretch this muscle.

Pyramid Set

A programming system that increases weight during each set while repetitions are concurrently reduced.

Predicted Maximum Heart Rate Formula

For a 40-year old male, the prediction is $180\,\text{beats/min}$ ($220 - 40 = 180$).

Detraining Effect Minimization

Can be achieved during periods of reduced frequency by increasing intensity.