Anatomy of the Skeletal System
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Questions and Answers

What is the primary function of the skeletal system?

  • Supplying oxygen and nutrients to the muscles
  • Movement, support, protection, blood production, and mineral storage (correct)
  • Regulating body temperature
  • Blood production and mineral storage

    • What is the purpose of ligaments in the skeletal system?

  • To pump blood throughout the body
  • To facilitate movement
  • To regulate body temperature
  • To connect bone to bone (correct)

    • Which system gives directions to control movement?

  • Nervous system (correct)
  • Skeletal system
  • Cardiorespiratory system
  • Muscular system

    • What is the primary function of the cardiovascular system?

    <p>To pump blood throughout the body</p> Signup and view all the answers

    What happens to heart and breathing rates during a group fitness class?

    <p>They increase</p> Signup and view all the answers

    What is the term for the combined function of the cardiovascular and respiratory systems?

    <p>Cardiorespiratory system</p> Signup and view all the answers

    What is the term for the airway and lungs that inhale oxygen and exhale carbon dioxide?

    <p>Respiratory system</p> Signup and view all the answers

    What is the term for the bones that are involved in locomotion and activity?

    <p>Appendicular skeleton</p> Signup and view all the answers

    What is the initial response to exercise in the general adaptation syndrome?

    <p>Alarm phase</p> Signup and view all the answers

    What happens to the body during the adaptation phase of the general adaptation syndrome?

    <p>The body undergoes progressive improvement</p> Signup and view all the answers

    What is the risk of not providing enough recovery time during exercise?

    <p>Overtraining syndrome</p> Signup and view all the answers

    What is an example of adaptation to exercise?

    <p>Increase in muscular size</p> Signup and view all the answers

    What is required to create physiological changes in the body?

    <p>An exercise stimulus at an intensity greater than the body is accustomed to</p> Signup and view all the answers

    What is the principle of progression in exercise?

    <p>A systematic increase or decrease in intensity over a long period of time</p> Signup and view all the answers

    What determines the expected physiological outcome of exercise?

    <p>The type of exercise stimulus imposed on the body</p> Signup and view all the answers

    What is the primary difference between overload and progression?

    <p>Overload is specific to one time point, while progression is a long-term change</p> Signup and view all the answers

    What should an instructor consider when selecting exercises for a class?

    <p>Class objective, equipment availability, and class population</p> Signup and view all the answers

    What is the purpose of having multiple exercise options in a group exercise setting?

    <p>To allow participants to tailor the workout to their unique needs and abilities</p> Signup and view all the answers

    What should an instructor consider when using equipment in a class?

    <p>Whether the equipment is a safe and appropriate tool for the class participants</p> Signup and view all the answers

    What is a modification in the context of exercise and movement?

    <p>An alternate approach to an exercise or movement to increase or decrease difficulty</p> Signup and view all the answers

    What is an example of a progression in an exercise or movement?

    <p>Increasing the range of motion</p> Signup and view all the answers

    What is an example of a regression in an exercise or movement?

    <p>Decreasing the range of motion within safe technique</p> Signup and view all the answers

    Why is it important to consider the work-to-rest ratio when planning a class?

    <p>To affect the outcomes of the class relating to bioenergetics</p> Signup and view all the answers

    What should an instructor consider when planning a class in terms of equipment?

    <p>Whether the equipment is a safe and appropriate tool for the class participants and how it will work within the participant's space</p> Signup and view all the answers

    What is an essential expectation of a Group Fitness Instructor?

    <p>Effective communication with class participants</p> Signup and view all the answers

    What does timeliness include for a Group Fitness Instructor?

    <p>Arriving early to class and starting on time</p> Signup and view all the answers

    Why is it important for a Group Fitness Instructor to leave outside stress at the door?

    <p>To focus on the workout and class participants</p> Signup and view all the answers

    What is an important aspect of appropriate communication for a Group Fitness Instructor?

    <p>Avoiding inappropriate topics and language in class</p> Signup and view all the answers

    Why is it important for a Group Fitness Instructor to adhere to organizational policies?

    <p>To follow facility rules</p> Signup and view all the answers

    What should a Group Fitness Instructor's social media presence be?

    <p>Appropriate in content and establishing them as an expert</p> Signup and view all the answers

    Why is it important for a Group Fitness Instructor to be prepared with needed equipment?

    <p>To ensure a smooth and safe workout experience</p> Signup and view all the answers

    What does a Group Fitness Instructor do to create a safe and effective workout?

    <p>Coach form and technique</p> Signup and view all the answers

    What is the heart rate zone for a moderate intensity exercise?

    <p>60 to 69% HRmax</p> Signup and view all the answers

    What is the level of difficulty at which a person can only continue for 30 seconds or less?

    <p>Maximum</p> Signup and view all the answers

    How is the radial pulse taken?

    <p>Counting 10 seconds and multiplying by 6</p> Signup and view all the answers

    At what level of intensity can a person hold a conversation easily?

    <p>Light</p> Signup and view all the answers

    What is the breathing rate at a moderate intensity exercise?

    <p>Breathing rate is increasing</p> Signup and view all the answers

    What is the level of difficulty at which a person feels uncomfortable, but can still maintain the effort?

    <p>Hard</p> Signup and view all the answers

    What is the level of difficulty at which a person can only say a few words at a time?

    <p>Hard</p> Signup and view all the answers

    At what level of intensity can a person continue for an hour?

    <p>Moderate</p> Signup and view all the answers

    What is the term for a muscle that is directly responsible for a specific movement?

    <p>Agonist</p> Signup and view all the answers

    What type of muscle action occurs when a muscle develops tension to overcome a resistive force?

    <p>Concentric</p> Signup and view all the answers

    What is the term for the muscle that performs the opposite movement of the agonist?

    <p>Antagonist</p> Signup and view all the answers

    What is the type of muscle action that occurs when a muscle develops tension while lengthening?

    <p>Eccentric</p> Signup and view all the answers

    What type of tissue connects muscles to bones?

    <p>Connective tissue</p> Signup and view all the answers

    What type of muscle action occurs when a muscle exerts force equal to the force being placed on it?

    <p>Isometric</p> Signup and view all the answers

    What is the primary adaptation of endurance training?

    <p>Increased ability to perform repeated or sustained contractions</p> Signup and view all the answers

    What is the primary goal of integrated fitness training?

    <p>To combine multiple types of exercise for comprehensive fitness</p> Signup and view all the answers

    What is the primary purpose of cardiorespiratory training zone 1?

    <p>To provide an active recovery and warm-up</p> Signup and view all the answers

    What is the recommended repetition range for endurance goal in resistance training?

    <p>15-25</p> Signup and view all the answers

    What is the primary adaptation of power training?

    <p>Increased explosive ability</p> Signup and view all the answers

    What is the primary adaptation of neuromuscular efficiency training?

    <p>Increased movement performance</p> Signup and view all the answers

    What is the primary adaptation of flexibility training?

    <p>Increased range of motion of a joint or muscle</p> Signup and view all the answers

    What is the definition of integrated fitness?

    <p>A comprehensive approach combining multiple types of exercise</p> Signup and view all the answers

    What is the primary response to exercise in the general adaptation syndrome?

    <p>Alarm phase</p> Signup and view all the answers

    What is the purpose of overload in exercise?

    <p>To create physiological changes in the body</p> Signup and view all the answers

    What determines the expected physiological outcome of exercise?

    <p>The type of exercise stimulus</p> Signup and view all the answers

    What is the primary difference between overload and progression?

    <p>Overload is specific to one time point, while progression is a systematic increase over time</p> Signup and view all the answers

    What is an example of adaptation to exercise?

    <p>Increased muscular strength after consistent training</p> Signup and view all the answers

    What is the risk of not providing enough recovery time during exercise?

    <p>Overtraining syndrome</p> Signup and view all the answers

    What is the primary purpose of the adaptation phase in the general adaptation syndrome?

    <p>To adapt to the demands of exercise</p> Signup and view all the answers

    What principle states that the type of exercise stimulus determines the expected physiological outcome?

    <p>Specificity</p> Signup and view all the answers

    What is the recommended repetition range for achieving hypertrophy?

    <p>8 to 12</p> Signup and view all the answers

    What is the primary goal of modifying class design to focus on developing endurance or strength?

    <p>To improve overall fitness</p> Signup and view all the answers

    What is the purpose of considering individual differences and nuances between endurance and strength?

    <p>To accommodate different fitness levels</p> Signup and view all the answers

    What is the recommended exercise tempo for achieving maximal strength and power?

    <p>1/1 or 1/2/1/2</p> Signup and view all the answers

    What is the purpose of understanding the differences and nuances between endurance and strength?

    <p>To design more effective workouts</p> Signup and view all the answers

    What is the outcome of proper programming and consistent participation in workouts?

    <p>Improved overall fitness</p> Signup and view all the answers

    What is the recommended intensity for achieving power?

    <p>3 to 6</p> Signup and view all the answers

    What is the purpose of considering common conditions that might affect exercise?

    <p>To accommodate different fitness levels</p> Signup and view all the answers

    What is the recommended BPM range for a HIIT workout?

    <p>150 to 160 BPM</p> Signup and view all the answers

    What is the ideal BPM range for a Barre or Pilates workout?

    <p>124 to 128 BPM</p> Signup and view all the answers

    What is the recommended maximum decibel level for music in a group fitness class?

    <p>85 decibels</p> Signup and view all the answers

    What is the ideal BPM range for a Kickboxing workout?

    <p>150 to 160 BPM</p> Signup and view all the answers

    What is the recommended BPM range for an Aqua/Water workout?

    <p>122 to 128 BPM</p> Signup and view all the answers

    What is the recommended maximum decibel level for the instructor's voice in a group fitness class?

    <p>95 decibels</p> Signup and view all the answers

    What is the BPM range that supports safe and effective choreography?

    <p>130 to 140 BPM</p> Signup and view all the answers

    What is the primary consideration for participants in a HIIT workout?

    <p>Maintaining proper form and range</p> Signup and view all the answers

    What type of specificity refers to the energy demand placed on the body?

    <p>Metabolic specificity</p> Signup and view all the answers

    Which type of specificity involves the study of biomechanics?

    <p>Mechanical specificity</p> Signup and view all the answers

    What is an example of improving an older adult's ability to climb stairs?

    <p>Improving single-leg hip and knee extension in the sagittal plane</p> Signup and view all the answers

    What is the SAID principle related to?

    <p>Specific adaptation to exercise demands</p> Signup and view all the answers

    What type of specificity is important for improving jump height?

    <p>Neuromuscular specificity</p> Signup and view all the answers

    What is the purpose of considering the plane of motion when exercising?

    <p>To improve exercise specificity</p> Signup and view all the answers

    What is the heart rate zone for a light intensity exercise?

    <p>50 to 59% HRmax</p> Signup and view all the answers

    At what level of intensity can a person hold a conversation easily?

    <p>Light</p> Signup and view all the answers

    What is the purpose of taking a radial pulse?

    <p>To measure heart rate</p> Signup and view all the answers

    At what level of difficulty can a person continue for an hour?

    <p>Moderate</p> Signup and view all the answers

    What is the breathing rate at a moderate intensity exercise?

    <p>Breathing rate is increasing</p> Signup and view all the answers

    What is the level of difficulty at which a person can say a few words at a time?

    <p>Hard</p> Signup and view all the answers

    How do you take a radial pulse?

    <p>On the thumb side of the arm</p> Signup and view all the answers

    What is the level of difficulty at which a person feels uncomfortable, but can still maintain the effort?

    <p>Hard</p> Signup and view all the answers

    What is the primary adaptation of strength training?

    <p>Increased ability to lift a heavy weight</p> Signup and view all the answers

    What is the primary goal of integrated fitness training?

    <p>To achieve higher levels of function</p> Signup and view all the answers

    What is the recommended repetition range for endurance goal in resistance training?

    <p>15 to 25</p> Signup and view all the answers

    What is the primary purpose of cardiorespiratory training zone 1?

    <p>Aerobic base, active recovery, and warm-up</p> Signup and view all the answers

    What is the primary adaptation of power training?

    <p>Increased explosive ability</p> Signup and view all the answers

    What is the primary adaptation of neuromuscular efficiency training?

    <p>Increased movement performance</p> Signup and view all the answers

    What is the primary adaptation of flexibility training?

    <p>Increase in range of motion of a joint or muscle</p> Signup and view all the answers

    What is the primary intensity of cardiorespiratory training zone 2?

    <p>Moderate to hard effort</p> Signup and view all the answers

    What does the talk test measure?

    <p>Intensity associated with ability to talk while exercising</p> Signup and view all the answers

    What is dyspnea?

    <p>Troubled breathing</p> Signup and view all the answers

    What does the rating of perceived exertion (RPE) express?

    <p>How hard participants feel they are working based on physical sensation</p> Signup and view all the answers

    What is the maximum heart rate?

    <p>The fastest rate an individual's heart can beat in 1 minute</p> Signup and view all the answers

    What are heart rate training zones often calculated as?

    <p>A percentage of maximum heart rate</p> Signup and view all the answers

    What is the purpose of heart rate training zones?

    <p>To gauge intensity and develop particular forms of cardiorespiratory fitness</p> Signup and view all the answers

    What is zone 1 in the 5-zone heart rate training system?

    <p>Very light, 50 to 59% of maximum heart rate</p> Signup and view all the answers

    What is the purpose of using different heart rate training zones?

    <p>To monitor progress and adapt to different fitness levels</p> Signup and view all the answers

    What is the primary action an instructor should take if a participant shows signs of distress or fatigue?

    <p>Stop the class, attend to the participant, and refer them for medical attention</p> Signup and view all the answers

    What is a common physical sign of distress or fatigue?

    <p>Abnormally rapid heart rate</p> Signup and view all the answers

    Why is it essential for instructors to monitor intensity and adaptation?

    <p>To monitor adaptation and safety</p> Signup and view all the answers

    What is a potential consequence of not stopping a class when a participant shows signs of distress?

    <p>The participant may experience severe injury or illness</p> Signup and view all the answers

    What is a common measure of intensity used in group fitness classes?

    <p>Heart rate or RPE scale</p> Signup and view all the answers

    What is an example of a physical sign of overexertion?

    <p>Rapid heart rate</p> Signup and view all the answers

    What should an instructor do if a participant shows signs of distress or fatigue?

    <p>Stop the class and attend to the participant</p> Signup and view all the answers

    Why is it essential for instructors to recognize signs of distress or fatigue?

    <p>To prevent injuries and ensure participant safety</p> Signup and view all the answers

    Study Notes

    The Skeletal System

    • Axial skeleton: consists of skull, rib cage, and vertebral column
    • Appendicular skeleton: consists of bones of upper and lower extremities
    • Ligaments: connect bone to bone, have limited blood flow, and are slow to repair

    Functions of the Skeletal System

    • Movement
    • Support
    • Protection
    • Blood production
    • Mineral storage

    Integration of Nervous, Muscular, and Skeletal Systems

    • The nervous system gives directions to control movement
    • The muscles produce the force that creates movement
    • The bones of the skeletal system serve as levers that the muscles pull into action

    The Cardiorespiratory System

    • Structure and function: transports oxygen, nutrients, and other substances throughout the body
    • Includes the cardiovascular system (heart and blood vessels) and the respiratory system (airway and lungs)
    • Works together to meet the increased needs of muscles during movement

    Training Science

    • General adaptation syndrome: 3 phases of how the body responds and adapts to stress
      • Alarm: initial response to exercise (2-3 weeks)
      • Adaptation: body adapts to stimuli (4-12 weeks)
      • Exhaustion: body no longer tolerates demands of training (overtraining syndrome risk increases)

    Training Principles

    • Adaptation: long-term changes to the human movement system in response to exercise or physical activity
    • Overload: creating physiological changes by applying an exercise stimulus at an intensity greater than the body is accustomed to
    • Progression: systematic increase or decrease in complexity, impact, or intensity of a movement or movement patterns
    • Specificity: type of exercise stimulus determines the expected physiological outcome

    Modifications, Progressions, and Regressions

    • Modification: alternate approach to an exercise or movement to increase/decrease difficulty
    • Progression: specific modification to increase difficulty of a movement or exercise
    • Regression: specific modification to decrease difficulty of a movement or exercise

    Progressions and Regressions of Exercises and Movements

    • Increase range of motion (ROM)
    • Decrease ROM
    • Pace/tempo (speed up/slow down)
    • Add resistance
    • Decrease resistance
    • Increase number of reps per set
    • Decrease number of reps per set
    • Longer work interval/shorter rest interval
    • Shorter work interval/longer rest interval
    • Decrease points of contact
    • Increase points of contact
    • Mobile
    • Stationary
    • Decrease base of support
    • Increase base of support

    Training Zones

    • RPE (Rate of Perceived Exertion) and descriptors
    • Talk test: ability to hold a conversation during exercise
    • 5 training zones: Light, Moderate, Hard, Very Hard, and Maximum

    Radial Pulse

    • Measured by counting 10 seconds and multiplying by 6
    • Taken two fingers below the wrist on the thumb side of the arm

    Professional Behavior

    • Expectations of a Group Fitness Instructor: effective communication, punctuality, appropriate attire, appropriate language, and inclusivity for all populations
    • Examples of professional behavior: timeliness, preparedness, appropriate communication, adherence to organizational policies, and social media presence

    Muscles and Tendons

    • Tendons: connect muscles to bones, have limited blood flow, slow to repair, and are considered connective tissue between muscular and skeletal systems

    Muscle Actions and Contractions

    • Concentric: muscle action that occurs when a muscle develops tension to overcome a resistive force, resulting in muscle shortening
    • Eccentric: muscle action that occurs when a muscle develops tension while lengthening
    • Isometric: muscle exerts force equal to the force being placed on it, with no visible change in muscle length

    Roles of Muscles

    • Agonist (Prime Mover): muscle directly responsible for a specific movement
    • Antagonist (Opposing Muscle Group): muscle that performs the opposite movement of the agonist

    General Adaptation Syndrome

    • Alarm: initial response to exercise, lasting 2-3 weeks
    • Adaptation: body adapts to stimuli, with progressive improvement, usually taking 4-12 weeks
    • Exhaustion: body no longer tolerates demands of training, with risk of overtraining syndrome

    Training Principles

    • Adaptation: long-term changes to the human movement system in response to exercise or physical activity
    • Overload: creating physiological changes by applying an exercise stimulus at an intensity greater than the body is accustomed to
    • Progression: systematic increase or decrease in intensity, complexity, or impact of a movement or movement patterns over time
    • Specificity: type of exercise stimulus determines the expected physiological outcome

    Specific Adaptations and Responses to Fitness Training

    • Endurance: increased ability to perform repeated or sustained contractions
    • Strength: increased ability to lift a heavy weight
    • Neuromuscular efficiency: increased movement performance
    • Power: increased explosive ability
    • Flexibility: increased range of motion of a joint or muscle

    Integrated Fitness

    • Comprehensive approach combining multiple types of exercise to achieve higher levels of function
    • Includes components of flexibility, core, balance, plyometric, SAQ, cardiorespiratory, and resistance training

    Cardiorespiratory Training Zone Categories

    • Zone 1: aerobic base, active recovery, and warm-up
    • Zone 2: moderate to hard effort
    • Zone 3: hard to very hard effort
    • Zone 4: very hard to maximal effort
    • Endurance: 15-25 repetitions
    • Strength: 8-12 repetitions (lower for advanced lifters)
    • Hypertrophy: 8-12 repetitions
    • Power: 3-6 repetitions

    Assigned Tempos for Adaptations of Integrated Fitness

    • Slow: 4/2/1, for endurance
    • Moderate: 2/0/2, for strength
    • Fast: x/x/x, for maximal strength and power

    Individual Considerations

    • High-intensity interval training (HIIT) workouts: 150-160 BPM
    • Boot camp: 130-140 BPM
    • Step: 128-132 BPM
    • Barre/Pilates: 124-128 BPM
    • Kickboxing: 140-150 BPM
    • Aqua/Water/Seniors: 122-128 BPM

    Music Volume/Decibel Guidelines

    • Music volume in group fitness classes should not exceed 85 decibels
    • Instructor's voice should not exceed 95 decibels

    Specific Adaptations to Exercise

    • The SAID (Specific Adaptation to Imposed Demands) principle states that the type of stimulus placed on the body determines the expected physiological outcome.
    • There are three types of specificity:
      • Mechanical specificity: deals with the weight and movements placed on the body, which is part of the study of biomechanics.
      • Neuromuscular specificity: deals with specific exercises using different speeds.
      • Metabolic specificity: deals with the energy demand placed on the body.

    Specific Adaptations/Responses to Fitness Training

    • Endurance: increased ability to perform repeated or sustained contractions.
    • Strength: increased ability to lift a heavy weight.
    • Neuromuscular efficiency: increased movement performance.
    • Power: increased explosive ability.
    • Flexibility: increase in range of motion of a joint or muscle.
    • Integrated fitness: a comprehensive approach combining multiple types of exercise, including components of flexibility, core, balance, plyometric, SAQ, cardiorespiratory, and resistance training.

    Cardiorespiratory Training Zone Categories

    • Zone 1: aerobic base, active recovery, and warm-up, with a low intensity.
    • Zone 2: moderate to hard effort, with a moderate intensity.
    • Zone 3: hard to very hard effort, with a high intensity.
    • Zone 4: very hard to maximal effort, with a very high intensity.
    • Endurance: 15 to 25 repetitions.
    • The goal of training determines the repetition range used.

    Training Zones

    • Light: 50 to 59% HRmax, with a low intensity.
    • Moderate: 60 to 69% HRmax, with a moderate intensity.
    • Hard: 70 to 79% HRmax, with a high intensity.
    • Maximum: 80 to 89% HRmax, with a very high intensity.

    Rating of Perceived Exertion (RPE)

    • Expresses how hard participants feel they are working based on physical sensation.
    • Ranges from 1 to 10, with 1 being very light and 10 being very hard.

    Heart Rate

    • Measures the body's cardiorespiratory response to work.
    • Increases with intensity until a maximum, unsustainable level is reached.
    • Target heart rate: a predetermined exercising heart rate.
    • Resting heart rate (HRrest): the number of heart beats per minute while at complete rest.
    • Maximal heart rate (HRmax): the fastest rate an individual's heart can beat in 1 minute.

    Heart Rate Training Zones

    • Often calculated as a percentage of maximum heart rate.
    • Heart rate values are divided into functional ranges used to gauge intensity and develop particular forms of cardiorespiratory fitness.

    Physical Signs of Distress or Fatigue

    • Distress: abnormally rapid heart rate, fever, nausea and vomiting, disorientation or confusion.
    • Overexertion: shortness of breath, chest pain, irregular/rapid heartbeat.
    • Dehydration: confusion, rapid heart rate, rapid breathing, passing out.
    • Excessive Fatigue: shortness of breath, chest pain, irregular/rapid heartbeat, dizziness/lightheaded, severe abdominal, pelvic, or back pain.
    • If a participant shows any of these signs, the instructor should halt the class and seek medical help for the participant.

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    Description

    This quiz covers the skeletal system, including its components, functions, and integration with the nervous and muscular systems. Learn about the axial and appendicular skeletons, ligaments, and more.

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