Body 1) 5 component of a total physical tness program -Muscular strength -Muscular endurance -Cardiorespiratory endurance or function -Flexibility/ joint

mobility/ stretching -Diet nutrition and body composition 2) 6 reasons to be involved with a exibility or joint mobility program - Muscle become strengthen when they are lengthened/ stronger when it is longer - Greater pliability on surrounding muscles - Increase in circulation - Microscopic thickening on connective tissue (muscle, ligament, etc) - Prevent injuries - Has potential to heal injuries 3) Type of stretches: Ballistic, static, passive, active, PNF - Ballistic: Bounces into the stretch - Static: Holding the stretch - Passive: Let someone else stretch you - Active: Stretch by yourself - PNF: (Propioceptive Neuromuscular Facilitation) System of stretch where there is resistance involve and than complete relaxation and immediately into the stretch. 4) Should a person bounce into a stretch or hold the stretch? - Hold rather than bounce; Depend on sports 5) What is the uid that nourishes and lubricates our joints? - Synobiel uid 6) Any word ending in itis means what? - Inamed, hot burning area 7) Name 9 types of connective tissue mentioned in class - Ligaments - Tendons - Muscle - Bone - Cartilage - Facia - Elastin - Collagen - Skin 8) What do ligaments connect? - Bone to bone 9) What do tendons connect? -Muscle to the bone

10)What does cartilage do? - Cushions and protects the joints 11)What are some ball and socket joints? What are some hinge joints? - Ball and socket joint: Hips and shoulders - Hinge: Elbow, ngers 12) 3 Different joint categories are: - Movable joints (Hips) - Slightly Movable (Spinal column) - Non-movable (Skull) 13) What is tendonitis? - Iname on tendons 14) What is bursitis? - Cushion tendon (Bursisack) (Sinoble uid) 15) Osteo Arthritis - Bone rubs against other bone, because of catelige has deteriorated and the area becomes iname 16) Rheumatoid arthritis - Auton immune-disease - Both side of body - Internal inammation and infection - Inappropriate diet - Traumatic thing - Stress 17) Distinguish differences between these two kinds of arthritis 18) Which arthritis is the auto immune disease? Also know as the drying of the of the joint disease - Rheumatoid 19) What happens to our connective tissue when we exercise regularly? -Thickening and strengthen 20) What are the three weakest muscle areas of the human body? -Abs -Lower back -Neck 21) Dene Muscular Strength - Amount of force exerted in one effort 22) Dene Muscular endurance - Measurement of how much force can be exerted repetitiously 23) What is an overload principal? -When you gradually or systematically begin to add a little more workload to your body

Capillarization (Pumping more blood to muscle) Mitochondria (Energy producers) 24) What is the Massive overload principal? -Lifting heavy weights 25) Who would be most likely to do the massive overload program? -Body Builders, Powerlifters, Shot putter, football linemen 26) The purpose of the massive overload principal is to develop what two things? -Body mass or size -Power and strength 27) When the make-up of the muscle bers are broken down, how many hours does it take for them to repair? -48hours 28) When the muscle bers are repaired, they come back in what two ways? -Thicker and stronger 29) Is maximum effort exerted in muscular endurance exercises or the massive overload program? -Massive overload 30) What is muscle dysmorphia? -Obsess of strictly of muscle -Obsessive and compulsive disorder, they believe their muscle is never large enough 31) What is muscle boundness? What causes it to occur? -Imbalance in muscular development, which inhibit movement potential and exibility, and even for some nerve functions 32) What does muscle boundness inhibit? -Movement potential, exibility, and nerve functions 33) Distinguish the difference between: 1) Isometric Exercise, 2) Isotonic Exercise, and 3) Isokinetic Exercise 1) Isometric: Exerting force; pushing against immovable object (Businessman) 2) Isotonic: When you lift weigh with movement 3) Isokinetic: Specialize exercise, lift weight on a machine where there is qual resistance from the beginning to the end 34) Distinguish the differences between 1) Fast twitch muscle bers and 2) Slow twitch muscle ber 1) Fast twitch muscle bers: White muscle ber, that contract rapidly and forcefully, but tire quickly (Most anaerobic muscles, meaning without oxygen) 2) Slow twitch muscle bers: Red muscle bers that are more petit that have slower contracts to you (Aerobic) 35) Which of the above muscle bers are more aerobic and/or which bers are more anaerobic

22) Anyone beginning a tness program of muscular strength or muscular endurance or cardio-respiratory exercises should always be concerned with these 3 factors? 1) Frequency of exercise 2) Duration of exercise 3) Intensity 37) The body can only do as much as it is physically trained to do 38) The depletion of the oxygen feeding any set of muscles is called what? - Oxygen debt 39) What is the name of the fuel that feeds our muscles during exercise? -Glycogen 40) Where do we get the greatest source of this fuel? -Mainly carbohydrate 41) Beside vitamin, minerals (nutrients), what other four things do the muscle cells need to function during exercise. - Water - Oxygen - Glucose - Fat 42) What does ti mean when muscles atrophy? - When the muscle deteriorate. 43) What does hypertrophy? - When the muscle grow, build-up. 44) Know what capillarization means - Build-up the microscopic capillaries - Development of capillaries 45) What is lactic acid - Metabolic acid that forms during anaerobic exercise, and it results from the metabolism of glucose and/or glycogen when acid accumulate 46) What makes sore muscles following heavy exercise? - Doing too much too soon - There are sore of slight or massive tear down on muscle ber or the tissue that lead to 47) What is mitochondria? - Energy producers in the cell - They are intracellular structure containing enzyme used in chemical reaction that convert energy from the food - More we exercise more energy 48) What are the benets of muscular strength and muscular endurance training or exercise? - Utilize more motor units - Strengthen connective tissue

- Utilize the both slow and fast - Improve cortilation - Improve blood supply to entire body - Improve BMI - Improve Muscle strengthen and power - Decrease of risk of injuries to connective tissue - Increase oxygen and nutrient to the body - Increases ability to eliminate waste products - Improves self energy - Increases your HDL/ decrease LDL - Improves the metabolism 37) Know the muscles of the body as mentioned in class - Tricep:Three type of muscle on upper arm - Trapezius:Trapezoid shape on upper back in to the neck - Deltoid muscle: Strand of muscle on the shoulder - Pectoralis Muscle: Chest muscle - Abdominal muscle: Down of front of body/ stomach area - Intercostal muscles:Muscles between the ribs - External obliques:Side of the abs, beneath the ribs, attach to abs - Latissimus dorsi: Biggest muscle in the back/ under the arm - Gluteus maximus: Muscles of the butt - Quadriceps: Front part of thigh - Hamstrings: Back of the upper leg - Gastrocnemius: Back of the lower leg - Biceps: Top portion of the upper arm 50) Dene cardio-respiratory development -Development of entire cardio vascular network, include heart, vein, arteries, lung, 51) What is aerobic mean? - Muscle functioning with oxygen 52) What does anaerobic mean? - Muscle function without oxygen 53) Know the pulse reading for people college age in aerobic activities vs anaerobic activities - Aerobic 120-180 bpm - Anaerobic 180 above bpm 54) Know several types of aerobic activities -Jogging -Bicycling -Swimming -Hiking 55) Know the few types of anaerobic activities -Sprinting, heavy weight lifting, wrestling, 56) Know what happens in the body from aerobic activities when done on a regular basis? - Heart increase in size

- Pulse rate drops - Better metabolism - Burn more calories - Better excess to fats in body - Decrease triglyceride - Increase lung capacity - Increase HDL and decrease LDL - Increase incirculation - Decrease recovery time - Lower blood pressure - Lower sugar content - Increase VO2 mass - Greater capilarization - Increase stroke volume 50) What is stroke volume? - Amount of blood pump to the heart at each rate 51) What is the VO2 Max or oxygen uptake capacity? - Amount of oxygen you bring into the body and utilize on a per minute bases 52) What is a respiratory quotients? - The amount of air that lung have 53) What are any of the benets of anaerobic work? - It uses fast twitch muscle ber - Increase muscle strength and power - Become used to higher level competition 54) Which activity between aerobic or anaerobic might be better for lifetime tness and health? - Aerobic 55) What is meant by the Gradual System of Progression in training or exercising? - Overload principle - Gradually add little bit more and more 56) What is the proper method of breathing? - Diaphragmatic breathing 57) What causes a stitch (cramp) in the side while exercising - Unconditioned muscles, that lack of oxygen getting in 58) List the 5 reasons why people should practice spinal alignment on a daily basis? 1) Counteract gravitational pull 2) Maintain balanced body 3) Greater energy ow throughout the body 4) Counteract depress feeling, maybe cause slump body position 5) Avoids to internal muscle 59) Describe the proper method of standing for proper spinal alignment. - Have slight pelvic tilt forward

- Wire up of top of the head (Marianne effect) 50) Name the 5 segments of the spinal column in order from top to bottom and how many vertebra each segment has. 1) Cervical region (7 vertebrate) 2) Thoracic (12 vertebrate) 3) Lumbar (5 vertebrate) 4) Sacrum (5 Vertebrate Fused) 5) Coccyx (4 vertebrate Fused) (Fused meaning non-movable)