CanFitPro - FIS Theory Exam Questions With Verified Answers
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Course
CHST
Institution
CHST
CanFitPro - FIS Theory Exam Questions With Verified Answers
ATP-CP System (Max effort - very short)
Lactic Acid or Glycolytic System (Hard effort)
Aerobic or Oxidative (Steady state effort)
3 energy systems
Cardiorespiratory capacity
Muscular capacity
Flexibility
three primary component...
CanFitPro - FIS Theory Exam Questions With
Verified Answers
ATP-CP System (Max effort - very short)
Lactic Acid or Glycolytic System (Hard effort)
Aerobic or Oxidative (Steady state effort)
3 energy systems
Cardiorespiratory capacity
Muscular capacity
Flexibility
three primary components of fitness
• Decreased resting Heart Rate
• Decreased risk of cardiovascular disease
• Improved endurance
• Increased stroke volume & cardiac output
4 benefits of training the cardivoscular system
_____________ provides the ability to do physical work or perform a physical task.
Energy
A stable state where all systems are in balance and the demand for energy is met by available energy.
homeostasis
sarcomere
The smallest functional (contracting) unit of a muscle
isotonic concentric
muscle contracts with enough force to shorten the muscle
isotonic eccentric
muscle lengthens as it exerts force
isometric
static contraction - muscle exerts force to counteract opposing force, no change in muscle length
false, the first few weeks give gains due to neural adaptation
true or false - the gains made over the first few weeks of muscle conditioning are due to increased
muscle fibre size.
resting length, potential cross bridges
A muscle can generate its greatest force at its ________________ _____________ because it's
myofilaments are in a position where their ______________ are exposed.
faster, slower.
,So, always do the concentric part of the movement faster, but slow down the eccentric movement to
get the muscle closer to exerting its maximal force.
IN terms of the speed of movement, __________________ contractions exert maximal force in a
concentric movement, whereas ____________ contractions exert more force in an eccentric
movement.
increase in muscle fibre size
increase in contractile strength
improved muscular coordination and recruitment
improved tendon and ligament strength
increased bone strength (density)
5 benefits of muscle conditioning
O - prevent osteoporosis
C -improve strength for cardiovascular activity
S - improved sport performance
M - maintain mass (offset age-related sarcopenia)
I -reduces injury from overuse
W -helps body-weight maintenance
F -improves functionality for everyday activities
P - improves core strength and posture
8 benefits of weight training
HINT: O, C, S, M, I, W, F, P
3 or more days per week
recommended muscle conditioning days per week
rest
Coach participants on the need for ______________ between muscle conditioning sessions.
Reps, sets, loads
Intensity is based on (3)
shorten the lever
skip reps
decrease loads
Options for less intensity (3)
4 or more
Flexibility training days per week
5 - 10 minutes
Length of flexibility training sessions (time)
relaxation and flexibility
flexibility moves must serve two functions
, antagonist
a muscle that opposes or reverses a particular movement
synergists
type of muscle that reduces unwanted movements (stabilizes movements)
insertion
during a muscle contraction the ______________ is pulled toward the origin.
shoulder girdle
THe scapula, clavicle and sternum are articulated at which muscle site?
elevation & depression
protraction & retraction
upward rotation & downward rotation
movements up the shoulder girdle
lift the shoulder blades, pull them back (retract) and lift the chest..
Also - anchor shoulder blades in place by pinching them together
Three cues for stabilizing the shoulder girdle - AKA - Set position.
Give this cue before ALL upper body strengthening exercises.
Also known as the movements of the shoulder
glenohumeral movements are (8)
supraspinitus
infraspinatus
teres minor
subscapularis
SITS - small muscles of the shoulder are
elbow
radioulnar (wrist)
two joints of the forearm
pronation and suppination of the forearm
the radialulnar joint is responsible for
rectus abdominis
external and internal obliques
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