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CanFitPro - FIS Theory Exam
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CanFitPro - FIS Theory Exam
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CanFitPro - FIS Theory ExamATP-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.
-flexion & extension
abduct & adduction
internal (media) & external (lateral) rotation
horizontal abduct & adduction
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
transversus abdominis
erector spinae
quadratus lumborum - -muscles of the torso (6) Hint - 4 abs (anterior) and 2
back (posterior)
-Benefits:
better body control
better balance
better coordination
Function: anchor for force production - -3 benefits and 1 function of the body
core
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