cfes fk program booklet quiz answer key (1)

CFES Fitness Knowledge Course Chapter Quizzes Answer Key

The CFES Fitness Knowledge Course Program Booklet and Study Guide ©

Chapter Quizzes Answer Key



Chapter Quizzes Answer KeyChapter 1.True or False:1. T F Social and intellectual pursuits are both a part of total fi tness.2. T F Body composition is a component of fi tness3. T F Muscular strength is the body’s ability to sustain muscular contraction.4. T F People who are physically fi t are less likely to die from heart disease.5. T F Family support does not increase the likelihood that a person will continue with a fi tness program6. T F Poor self-esteem is not a common barrier to physical activity.

Fill in the Blanks:7. Muscular strength is the maximum amount of force a muscle or muscle

group can exert in a single contraction. (1)

8. Cardiovascular fi tness is the capacity of the heart and lungs to deliver blood and oxygen and to remove carbon dioxide and other waste products from the working cells. (3)

9. Physical fi tness can help prevent and treat health conditions such as: coronary heart disease, respiratory conditions, chronic pain, diabe-tes, and obesity. (3)

10. Match-Up:

a) physical fi tness c promotes lifestyle change

b) range of motion e increase years of healthy life

c) goal setting b fl exibility

d) lack of time a function effi ciently

e) health goal d barrier to participation

f) body composition g ability to resist fatigue

g) muscular endurance f percentage of body fat




The Bone Man AnswersLearning Activity # 2.4

4

67

8

13

14

16

Anterior View

Posterior View

23

5 20

21

23

24

2526

29

22

28

27

1

12

15

9

1110

17

18 19

Please fi ll in the names of bones in the numbered lines provided for the anterior and posterior views.

___/29

The Skeletal System2.4

1. Skull

2. Mandible

3. Clavicle

4. Sternum

5. Ribs

6. Humerus

7. Radius

8. Ulna

9. Carpals

10. Metacarpals

11. Phalanges

12. Pubis

13. Femur

14. Patella

15. Tibia

16. Fibula

17. Metatarsals

18. Phalanges

19. Tarsals

20. Occipital

21. Cervical Vertebrae

22. Scapula

23. Thoracic Vertebrae

24. Lumbar Vertebrae

25. Ilium

26. Sacrum

27. Coccyx

28. Ischium

29. Calcaneus



Anterior View

Posterior view

Joints and Joint ActionsLearning Activity # 2.6 AnswersThe Shoulder• fl exion• extension • hyperextension• adduction• abduction• rotation• circumduction• transverse abduction• transverse adduction

The Elbow• fl exion• extension• pronation• supination

The Pelvis• anterior tilt• posterior tilt

The Wrist• fl exion • extension• hyperextension• adduction• abduction• circumduction

The Fingers/Thumb • fl exion • extension• adduction• abduction• circumduction (thumb only)

The Neck• fl exion• lateral fl exion• extension• hyperextension• rotation

The Shoulder Girdle • elevation • depression• retraction• protraction

The Spine• fl exion• lateral fl exion• extension• hyperextension• rotation

The Hip• fl exion • extension• hyperextension• adduction• abduction• rotation• circumduction• transverse abduction• transverse adduction

The Ankle• plantar fl exion (fl exion)• dorsifl exion (extension)• inversion• eversion• circumduction

The Knee• fl exion • extension

The Toes• fl exion • extension



Chapter 2 Bones and JointsLearning Activity # 2.7Chapter Quiz Answers

Chapter 2. True or False:

1. T F A joint is a contact point between two or more bones.

2. T F The periosteum of long bones act as an attachment site.

3. T F The ribs are part of the appendicular skeleton.

4. T F The tendons attach bone to bone.

5. T F The neck joint is capable of rotation. Fill in the Blanks:6. Movement of the shoulder girdle in an upwards (superior)

direction is called elevation.

7. During shoulder abduction, the arm moves away from the body’s midline.

8. In a prone position, a person would be lying face down.

9. List the proper bone name for the following:a) thigh bone = femurb) heel bone = calcaneusc) collar bone = clavicled) tail bone = coccyx 10. Match-Up:a) closer to the midline g shoulder girdleb) cartilage e breast bonec) frontal plane c adduction/abductiond) long bones a mediale) sternum f decrease in joint anglef) fl exion b connective tissueg) retraction d levers




Anterior Superfi cial View

Anterior Deep View

1

23

4

5

6

789

10

11

1213

14

15

16

17

18

19

20

21

22

Learning Outcome: To learn the Need to Know muscles/muscle groups.

____/23Chapter 3Learning Activity # 3.2ANSWERS

Label the PosteriorSkeletal Muscles

1. Neck Flexors

2. Anterior Deltoid

3. Medial Deltoid

4. Biceps

5. Forearm Flexors

6. Tensor Fasciae Latae

7. Rectus Femoris

8. Vastus Lateralis

9. Vastus Medialis

10. Tibialis Anterior

11. Ankle Dorsi Flexors

12. Pectoralis Major

13. Serratus Anterior

14. External Obliques

15. Rectus Abdominis

16. Adductors

17. Sartorius

18. Rotator Cuff

19. Pronator/Supinator

20. Hip Flexors

21. Vastus Intermedius

22. Transversus Abdominis



Posterior Deep View

Posterior Superfi cial View

7

8

9

10

11

12

1314

16

17

18

19

5

6

2

3

4

1

15

20

21

2223

Learning Outcome: To learn the Need to Know muscles/muscle groups.

____/23Chapter 3Learning Activity # 3.2ANSWERS

Label the PosteriorSkeletal Muscles

1. Neck Extensors

2. Posterior Deltoid

3. Triceps

4. Forearm Extensors

5. Gastrocnemius

6. Soleus

7. Upper Trapezius

8. Mid Trapezius

9. Lower Trapezius

10.Latissimus Dorsi

11.Gluteus Medius

12.Gluteus Maximus

13.Semitendinosus

14.Biceps Femoris

15.Levator Scapulae

16.Rotator Cuff

17.Multifi dus

18.Quadratus Lumborum

19.Semimembranosus

(leg muscle)

20.Rhomboids

21.Erector Spinae

22.Gluteus Minimus

23.Piriformis



The Muscle orMuscle Group

Action of Contraction(Concentric Contraction)

Action of Stretching(Static Stretching)

Sternocleidomastoid Neck fl exion and rotation (to opposite side)

Extension, lateral fl exon (op-posite side) and rotation of neck

Transversus Abdominis Compression of abdomen Decompression of abdomen

Internal andExtenal Obliques

Flexion, rotation and lateral fl exion of spine. Compression of abdomen

Lateral fl exion of spine and decompression of abdomen

Erector Spinae Group Flexion of spine and compres-sion of abdomen

Extension of spine and de-compression of abdomen

Rectus Abdominis Extension, hyperextension and lateral fl exion of spine

Flexion and lateral fl exion (opposite side) of lumbar

Quadratus Lumborum Stabilization of torso, depres-sion of rib cage, extension and lateral fl exion of spine

Flexion and lateral fl exion (opposite side) of lumbar

Upper Trapezius

Middle Trapezius

Lower Trapezius

Elevation of shoulder girdle extension of upper spine

Retraction and depression of shoulder girdle

Depression and stabilization of shoulder girdle

Depression of shoulder, girdle and fl exion of neck

Protraction and elevation of shoulder girdle

Elevation of shoulder girdle

Major and Minor Rhom-boids

Elevation, retraction, rotation of scapula downward

Depression and protraction o shoulder girdle

Serratus AnteriorProtraction of shoulder girdle, elevation of ribs when scapula is fi xed

Retraction of shoulder girdle

Pectoralis MinorProtraction and depression of shoulder girdle, elevation of ribs when scapula is fi xed

Retraction and elevation of shoulder girdle

Chapter 3Learning Activity #: 3.5Muscle Action and Stretches Answers






Pectoralis MajorTransverse adduction, adduc-tion, medial rotation and fl exion of shoulder

Transverse abduction, ab-duction, external and lateral rotation at shoulder joint

Deltoid GroupAnterior

Flexion, transverse adduc-tion and medial rotation of the shoulder

Extension, transverse abduc-tion and lateral rotation at shoulder joint

Medial Abduction of the shoulder Adduction at shoulder joint

PosteriorExtension transverse abduc-tion and lateral rotation of the shoulder

Flexion, horizontal adduction, medial rotation at shoulder joint

Latissimus DorsiTransverse abduction, adduc-tion, extension and medial rota-tion of the shoulder

Transverse Abduction, Ab-duction, fl exion and lateral rotation at shoulder joint

Rotator CuffSupraspinitus

Abduction of the shoulder as-sisting medial deltoid Adduction at shoulder joint

Infraspinatus Adduction, lateral rotation of the shoulder

Abduction, medial rotation at shoulder joint

Teres minor Adduction, extension, lateral rotation of the shoulder

Abduction, fl exion, medial rotation at shoulder joint

Subscapularis Medial rotation of the shoulder Lateral rotation at shoulder joint

Biceps BrachiiFlexion and supination of elbow and assists with fl exion of shoulder

Extension and pronation at elbow joint and extension at shoulder joint

Triceps BrachiiLong head

Extension of the elbow and as-sists with fl exion of shoulder

Flexion at shoulder and el-bow joints

Laterial and medial head Extension of the elbow/Exten-sion of the elbow Flexion at elbow joint

Forearm Flexor Flexion and abduction at wrist joint Extension at wrist joint

Forearm Extensor Extension and adduction of the wrist Flexion at wrist joint

Iliopsoas GroupFlexion, lateral rotation and stabiliza-tion of the hip. Flexion of the spine. Flexion of the spine when the legs are fi xed

Extension and medial rotation at hip joint and extension of spine

Nice toKnow







Quadricep GroupRectus Femoris

Flexion of the hip and extension of the knee

Extension at hip joint, fl exion at knee

Vastus Lateralis,Vastus Intermedius, Vastus Medialis

Extension of the knee Flexion at knee joint

SartoriusFlexion abduction and lateral rotation of the hip and fl exion of the knee

Extension, adduction medial rotation at hip joint, extension at knee joint

Tensor Fasciae Latae Abduction, fl exion and medial rotation of the hip

Adduction, extension, lateral rotation at hip joint

Gluteal Maximus

Gluteus Medius

Gluteus Minimus

Extension and lateral rotation of the hipAbduction and medial rotation of the hip. Stabilization of the pelvis

Flexion, medial rotation at hip jointAdduction, lateral rotation at hip joint

Abduction, medial rotation of the hip. Stabilization of the pelvis

Adduction, lateral rotation at hip joint

Piriformis Abduction, lateral rotation at hip joint

Adduction, medial rotation at hip joint

Adductor GroupPectineusAdductor BrevisAdductor LonguAdductor Magnus

Gracilis

Flexion, adduction and medial rotation of the hip

Extension, abduction and lateral rotation of the hip

Hamstring GroupBiceps Femoris,SemitendinosusSemimembranosus

Extension of the hip and fl exion of the knee

Flexion at hip joint and exten-sion at knee joint

Tibialis Anterior Dorsifl exion and inversion of the ankle

Plantar fl exion and eversion at ankl joint

Gastronemus Flexion of the knee and plantar fl exion of the ankle

Extension at knee joint, dorsi-fl exion at ankle joint

Soleus Plantar fl exion of the ankle Dorsifl exion at ankle joint

NicetoKnow




Chapter 3 Learning Activity #3.7 Quiz Answers

True or False (Circle):1. T F Cardiac muscle is under voluntary nervous control.

2. T F The rectus femoris fl exes the hip

3. T F The soleus does not cross the knee

4. T F The pectoralis major abducts the shoulder

5. T F Heat production is a function of muscle.

Fill in the Blanks:

6. The muscle in the walls of the intestine is called smooth muscle.

7. During contraction of skeletal muscle, the insertion (attachment site) is pulled towards the origin (attachment site)

8. The muscle that runs from the sternum to the pubic bone is the rectus abdominis.

9. List three muscles that act on the elbow joint: Biceps Brachii, Brachialis, Brachioradialis, Triceps

10. Match -Up:

a) Hip fl exor stretch e Hamstrings

b) Flexes the shoulder f Gluteus Maximus

c) Rhomboids b Anterior Deltoid

d) Tendons a Hyper-extend the hip

e) Bend the knee d Attaches the muscle to the bone

f) Extend the hip c Retract the shoulder girdle

Chapter 3Learning Activity #: 3.7Muscle Action andStretches QuizANSWERS



AC

D

E

H

FG

F

B

Skeletal Muscle Worksheet Answers

Learning Outcome: To learn the structure of skeletal muscle ____/16

Chapter 4Muscle StructureLearning Activity #4.1Structure ofSkeletal MuscleA. Tendon sheath or tendon

B. Epimysium

C. Muscle Belly

D. Muscle Bundles or Fasciculi

E. Muscle fi bers or muscle cells

F. Myofi brils

G Myosin

H Actin



Type of Contraction Characteristics Examples

Isometric(Static)

• The muscle develops tension and generatesforce without changein joint angle or muscle length• Strength gains occur only at the specifi cjoint angle where the muscle is con-tracted• Benefi ts — can be done anywhere,any time and good for those with limited joint mobility

2

• Holding a child in one’s arms• Carrying buckets of water• Pushing against a wall• Holding a weight at a specifi c angle• Freezing a move in an aerobics class

2

Isotonic(Dynamic) • The muscle develops tension and

generatesforce as the muscle length andjoint angle change• There are two phases to isotonic contractions—concentric and ec-centric

2

• Lifting and lowering a barbell• Running, swimming• Pulley and cable equipmentexercises

2

Isotonic Concentric • The muscle develops tension and generatesforce as the muscle shortens and the joint angle changes• The concentric phase is sometimes referred to as the “positive” phase of the repetition• Less weight can be managed on the concentric phase than eccentric phase

2

• Up-phaseof a chin-up• Up-phase of a squat• Picking up a child

2

Isotonic Eccentric • The muscle develops tension and generates force as the muscle lengthens and the joint angle changes• The eccentric phase is some-times referred to as the “nega-tive” phase of the repetition• During this phase more weight can be handled than in concentric phase

2

• Down-phase of a chin-up• Down-phase of a squat• Setting down a child

2

Types of Muscle Contractions Chart Answers

Chapter 4Muscle StructureLearning Activity # 4.2

Learning Outcome: To understand different types of muscle contrac-tion.Directions: In the box below fi ll in all the answers. Marks in each box.Materials Needed: Worksheet below.

____/16



Chapter 4 QuizTrue or False (Circle): __/20

1. T F “Excitability” is not a characteristic of muscle fi ber.

2. T F Slow Twitch Muscle Fibers predominate during distance events.3. T F Resistance type activites will tend to recruit more fasttwitch fi bers

and producer larger and stronger muscles.4. T F A motor unit is a motor nerve plus all the muscle fi bers that it in-

nervates.5. T F Delayed muscle soreness is due to a build up of lactic acid in the

muscle.Fill in the Blanks:6. When a muscle is subject to prolonged stimulation, it loses its ability to

contract and is unable to produce the same work. This can be due to many factors. List 3:

a) The type of fi ber being stimulated (fast twitch fatigue more easily),b) Decreased blood supply to the muscle.c) Lower pH (due to lactic acid) which inhibits enzymes andchemicals

involved in muscular contraction.d. Depletion of fuel stores such as glycogen or creatine phosphate.e. Inability of the motor nerve to stimulate contraction of the muscle fi ber.f. Physical pain.

7. Someone with limited joint movement could still exercise his or her muscles by performing isomeric contractions.

8. During high intensity exercise, muscle fatigue is usually caused by a build up of lactic acid which inhibits the muscle’s ability to continue contracting.

9. Match-Up:a) Muscle Cramps c Nervous Systemb) Extensibility d Contractile unit of muscle fi berc) CNS f Isotonicd) Sarcomere a Stretch and massagee) Endurance Activites g Actin and Myosinf) Dynamic Contraction e Fibers more fatigue resistantg) Sliding fi lament theory b Stretching

Chapter 4 QuizMuscle StructureLearning Activity # 4.3Chapter Quiz Answers



Identify the Muscles

Function

Muscle(s)

Agonist (Prime Mover) Triceps Brachii

Anagonist (Opposing) Biceps Brachii, Brachialis,Brachioradialis

Synergist (Assisting)

Stabilizer(s)

Postural Stabilizers (deep), Abdominals, Erector Spinae, Deltoids

Learning Activity #: 5.1Analysing a Single Join Movement

Learning Outcome: To understand how to analyze movements involving single joints.Materials Needed: Worksheet below.Directions: Analyze the triceps press down (or another move your educator provides), in the boxes below.

____/10Exercise: Triceps Press Down

Working Phase (positive phase): Pushing Down, Straighten-ing the elbowsReleasing Phase (negative phase): Bending the Elbows

Joint Movements in the Working and Releasing Phase

(Working Phase) (Releasing Phase)1. Elbow Extension 1. Elbow Flexion

Chapter 5Principles of HumanMovementTriceps Press Down



Identify the MusclesFunction

Muscle(s)

Agonist (Prime Mover) Latissimus Dorsi

Anagonist (Opposing) Medial Deltoid

Synergist (Assisting) Biceps Brachii, Mid and Lower Trapezius

Stabilizer(s) Postural Stabilizers (deep), Abdominals, Erector Spinae

Joint Movements in the Working and Releasing Phase (Working Phase) (Releasing Phase)

1. Shoulder Adduction 1. Shoulder Abduction

2. Elbow Flexion 2. Elbow Extension

3. (shoulder girdle depression) 3. (mid and lower trapezius)

Learning Outcome: To understand how to analyze movements in-volving compound joints.

Materials Needed: Worksheet below.

Directions: In the boxes below you will analyze the Lat Pull Down (or another move your educator provides).

____/10

Working Phase (positive phase): Pulling the Bar Down

Releasing Phase (negative phase): Releasing the Bar Up

MovementLearning Activity #: 5.2Analysing a CompoundJoint Movement Lat Pull Down



Chapter 5Principles of Human MovementLearning Activity #5.3 - Modifying Exercise Intensity Answers

Learning Outcome: To understand how to make an exer- ____/32cise easier or diffi cult, utilizing principles of movement.Materials Needed: Exercise pictures (right) and work-sheet below.Directions: Fill in box or expand on more paper.Determine how to increase and decrease diffi culty ofexercise:1. Perform each movement in the exercise pictures(right) and determine:• the name of the exercise• the joint(s) and agonist muscles in working phase• how to modify the exercise using resistance, leverlength and speed of move

The Exercise Increase Diffi culty Decrease Diffi cultyExercise 1:Name:Primary Joint:Agonist(s):Resistance:Lever Length:Speed:Base of Support:

• Name: Tricep dip 8• Primary joint: elbow• Agonist muscle: tricepsIncrease diffi culty Decrease diffi cultyResistance: keep gluts off of fl oor • sit on fl oorLever Length: extend legs fully • fl ex knees/hips, heels to glutsSpeed: go very slow • moderate speedBase of Support: keep legs close together • no resistance, sitting on fl oor • widen legs apart

Exercise 2:Name:Joint(s):Agonist(s):Resistance:Lever Length:Speed:Base of Support:

• Name: Sit up 8• Primary joint: back vertebrae• Agonist muscles: obliques, transverse and rectus abdominisIncrease diffi culty Decrease diffi cultyResistance: incline board, increase angles • on fl oor, knees/hips fl exedLever Length: extend arms fully • place hands on chestSpeed: go very slow • moderate speedBase of Support: keep legs close together • gluts/heels on fl oor, small lift • widen legs apart

Exercise 3:Name:Joint(s) Agonist(s):Resistance: Lever Length:Speed:Base of Support:

• Name: Adductor leg lifts 8• Primary joint: hip• Agonist muscles: adductorsIncrease diffi culty Decrease diffi cultyResistance: add ankle weights, isometrics • no weights, only isotonicLever Length: up on arm(s), extend leg fully • fl ex knees, lay on fl oorSpeed: go very slow • moderate speedBase of Support: keep legs close together • no holding, easy up /down • lay trunk, leg fl exed on fl oor

Exercise 4:Name:Joint(s):Agonist(s):Resistance:Lever Length:Speed:Base of Support:

• Name: Leg lift 8• Primary joint: hip• Agonist muscles: gluteus maximus, erector spinae, hamstringsIncrease diffi culty Decrease diffi cultyResistance: add ankle weights, isometrics • no weights, only isotonicLever Length: extend leg fully • fl ex knees, shorten legSpeed: go very slow • moderate speedBase of Support: fl ex supporting knee • no holding, easy back/ forth • stand fi rmly, supporting foot • keep supporting leg straight

Exercise 2

Exercise 1 Exercise 3

Exercise 4



Chapter Five Quiz Answers

True and False:

1. T F Moving a resistance slowly requires more force.

2. T F A chin up is a compound exercise.

3. T F The medial deltoid is the prime mover in a bench press.

4. T F The type of contraction made by a stabilizing muscle is isotonic.

5. T F Gravity is not a force.

Fill in the Blanks

6. The multifi dus is a deep spinal stabilizer on the posterior spine.

7. In the Superman on the Ball exercise, the hip joint is extending in the working phase.

8. The trapezius muscles act on the shoulder girdle.

9. The biceps are the synergist in pulling movements.

10. Match-Up

a. Leg Drop d Eccentric contraction of gluts

b. Lower Trapezius e Opposes the posterior deltoid

c. Poke Neck b Shoulder girdle depression

d. Down Phase of a Squat a Eccentric contraction of hip fl exors e. Pectoralis Major c Postural problem

Chapter 5Learning Activity #: 5.6Quiz Answers



Learning Activity # 6.4 Answers

CFES Flexibility WorksheetStretching ExercisesFill in the boxes below with your favourite stretches for all your muscles.

Neck Flexors and Lateral FlexorsLook upEar to shoulder

Hip FlexorsStanding lunge

Neck ExtensorsLook down

Hip ExtensorsKnees to chest

Anterior Deltoid, Pectoralis Major, BicepsStanding chest pressWall stretch

Hip AbductorsFoot across kneeStanding press hip to side

Posterior Deltoid and TricepsPull one arm across chestPut elbow over head

Hip AdductorsSeated adductor stretch or wall stretch

Mid -Trapezius and RhomboidsWrap both arms across chest

QuadricepsStanding quad stretch

Erector SpinaeKneeling cat stretch

Hamstrings at the KneeSupine hamstring orSeated hamstring stretch

Rectus AbdominisSupine abdominal stretch

Gastrocnemius and SoleusStanding lungeStanding soleus stretch

Latissimus Dorsi and ObliquesStanding side stretch

Tibialis Anterior Standing shin stretch



Chapter 6Quiz Answers

True or False (Circle):

1. T F The majority of the body’s energy comes from carbohydrates and fats

2. T F Lactic acid is a by-product of aerobic glycolysis.

3. T F It would be appropriate to recommend a target training range of 8 to 12 reps per set in a weight training program for general fi tness.

4. T F The body begins to de-train after one week of rest.

5. T F Fatigue, weight loss and decreased performance are signs of overtraining.

Fill in the Blanks:

6. The optimal amount or intensity of exercise to cause a training effect is called the Target Training Zone.

7. Progressive Overload involves continually increasing the threshold of training.

8. Fatty Acid Oxidation is the production of ATP from fat.

9. To replenish muscle glycogen stores, one must eat carbohydrates following exercise.

10. Match Up:

a. Resistance training recovery c. 30 - 60 minutes

b. S.A.I.D e. fuel for muscular contraction

c. Lactic acid removal d. predisposed limits

d. Ceiling effect b. Specifi city

e. ATP f. fi bers more fatigue resistant

f. Endurance activities a. 48 hours

Chapter 6Training Principlesand Program DesignLearning Activity# 6.5 Chapter QuizAnswers



1. What is muscular strength? (2)Defi nition: “The greatest amount of force a muscle can exert/produce in a single maximum effort.”• is a very important component of fi tness• represent the body’s ability to generate force, whether that be for maximal one time efforts or strength for more continuous, sustained efforts in daily activities, work, recreation or sport pursuits

2. What is muscular endurance? (2)Defi nition: “The ability of a muscle to contract repeatedly or to sustain acontraction over time against a light to moderate resistance. It is also amuscle’s ability to resist fatigue.”• is a very important component of fi tness• represent the body’s ability for more continuous, sustained efforts in daily activities, work, recreation or sport pursuits

3. What are the physical benefi ts of resistance training? (6)• Improved posture and core stability• Increased muscular strength and/or endurance• Increased muscle size (hypertrophy)• Increased lean muscle mass• Decreased body fat• Increased strength of connective tissue• Improved agility, power and speed

4. What are the psychological benefi ts of resistance training?• Improved body awareness (better sense of how the body feels and moves)• Positive body image (as body composition and physical appearance improves)• Increased self-confi dence (as body image, posture and strength im proves).

5. What is power? Why do I need it? (4)Defi nition: “The ability of the muscle to generate explosive force. It is acombination of strength and speed.”• is a very important ability for emergency situations in daily life or for advanced training and athletic skills

6. What is muscle tone? And how do I achieve it? (4)Defi nition: “This is the amount of residual tension in a muscle at rest. Itcan be increased by physical activity, especially weight training.”• follow the FITT prescription for muscular endurance training• generally – high reps, low weight

Muscular Strength andEndurance Worksheet AnswersChapter 7

Muscular Strengthand EnduranceLearning Activity #7.1Answers



7. What is hypertrophy and atrophy? How do they occur? (4)Defi nition: “Hypertrophy is an increase in muscle fi ber size. This isdue to an increase in the fi bers’ cross-sectional area.”• occurs when the FITT principles of hypertrophy are applied in weighttraining — moderate reps and moderate-to-heavy weight for hypertrophy.“Atrophy is the opposite of hypertrophy. It is a decrease in muscle fi bersize.”• occurs when the muscles are no longer stimulated to exert force duringperiods of disuse or no longer able to use (e.g. when a muscle isimmobilized from an accident or the limb is paralyzed)

8. Explain progressive resistance exercise? (4)Defi nition: “P.R.E. is the application of the principle of progressiveoverload to weight training. As the muscles adapt to the weight or loadbeing used (get stronger), the threshold for further improvement increasesand the resistance must be increased in order for greater strengthgains to occur.”Apply specifi c FITT prescriptions for S, E and hypertrophy, increasingreps, sets and intensity• increase resistance until happy with results and then maintain thatlevel (e.g with resistance equipment increase plates of weight for enduranceor strength)

9. What are reps, sets and repetition maximum? (6)Defi nitions: Repetition or rep: “This is one complete movement patternof an exercise.” (e.g. one full squat)Set: “This indicates one group of repetitions.” (e.g. 10 leg presses = 1set)Repetition Maximum: “This is the maximum amount of weight thatcan be lifted for a designated number of repetitions.” (e.g. 1RM is themax. amount of weight that can be lifted through one complete rep or10 RM is the max. amount of weight that can be lifted in 10 completedreps — power lifting or lat pull down)

10. Explain the starting zones for the beginner, active beginner andintermediate beginner. (6)Based on the current fi tness level of the client, establish an appropriatestarting intensity, volume and duration of training as well as a progressionof steps they can follow to reach the target training zone.Inactive Beginner — Someone who has done very little exercise andhas never done weights, must start with very low volume and intensityof exercise.

Active Beginner — Someone who does other activities, is moderatelyfi t, but who has never done weight training, can handle a moderatevolume and intensity of exercise.Active Intermediate – Someone who is quite fi t and who has weight trainingexperience can start at a moderate to high volume and intensity ofexercise.



11. Explain training intensities as percentage of maximum for muscularstrength, hypertrophy and endurance training. (6)Intensity can be described in terms of repetitions to fatigue (e.g. 8 RM) orit can be described as a percentage of 1 RM (the maximum weight someonecan lift once). The following Intensity/Repetition chart shows the estimatedpercentage of maximum at various repetitions.__________________________________________________________Intensity/Repetition Chart(Poliquin, 1986)

Strength Strength/Hypertrophy Hypertrophy Endurance1 rep = 100% 6 rep = 83% 9 rep = 76% 13 rep = 69%2 rep = 95% 7 rep = 80% 10 rep = 75% 14 rep = 68%3 rep = 90% 8 rep = 78% 11 rep = 72% 15 rep = 65%4 rep = 88% 12 rep = 70% 16 rep = 65% 17 rep = 64% 18 rep = 63% 19 rep = 62% 20 rep = 60%__________________________________________________________12. Explain training intensities as Rep Max (RM) for muscular strength,hypertrophy and endurance training. (6)RM (Repetition Maximum): The maximum amount of weight that canbe lifted for a designated number of repetitions.The Repetition Max ContinuumThe following chart shows the continuum of repetitions and how they affectthe results of the program. Remember, RM refers to fatigue training or perform-ing that number of reps at a particular weight.__________________________________________________________Repetition Max Continuum Chart(Kraemer, 1984/85)1 RM ....................... 8 RM ........................... 12 RM..................... 20+ RM• Strength • Hypertrophy • Endurance •__________________________________________________________

Chapter 7Muscular Strengthand EnduranceLearning Activity #7.1Answers

Muscular StrengthPowerlifters, football

linemen, Olympic lifters,shot puters

Muscular Hypertrophy,General ConditioningBodybuilders, generalpublic, most athletes

Muscular EnduranceEndurance athletes,swimmers, rowers,

cyclists, distance runners,cross country skiers

Frequency 3-4 x/week 3-4 x/week 3-4 x/week

Intensity2-4 sets of

4-8 reps of resistanceexercises

2-4 sets of8-12 reps of resistance

exercises

2-4 sets of12-20 reps of resistance

exercises

Time (per set)Rest (between sets)

Total Time

10-15 seconds1-3 minutes

30-60 minutes

15-30 seconds1 minute

30-60 minutes

30-60 seconds30-60 seconds30-60 minutes

Type Resistance exercisesfor strength

Resistance exercisesfor hypertrophy

Resistance exercisesfor endurance

Table 7.2 Target Training

Zones forMuscular Strength,

MuscularHypertrophy and

MuscularEndurance



Chapter 7Muscular Strength and EnduranceLearning Activity #7.2 AnswersTypes of Resistance and Equipment Answers

Types of Resistance Equipment Characteristics Equipment ExamplesConstant• The resistance does not change(remains constant) through therange of motion during the exer-cise

1

• Due to biomechanical factors, a muscle will be stronger at different angles during its full range of motion• This is often experienced as a “sticking point” in the repetition (e.g. halfway through an arm curl)• The cliche “a chain is only as strong as its weakest link” applies here• The weight used can be no heavier than what the muscle can lift at it’s weakest point.

3

• Free weights, body weights(e.g. dumbbells or barbells)• Many types of pulleys and cable machines

Variable• The resistance changes acc–ording to:1. The amount of force exertedby the muscle2. The specifi c joint angle of themovement

2

• This type of equipment has been designed to accommodate to the muscles’ stronger and weaker points.• There are two types of variable resistance equipment: isokinetic and isotorque.• The changing resistance throughout the rep-etition helps to produce maximal tension in the muscle, throughout the entire range of motion rather than just at the weakest joint angle.

3Variable Isokinetic• The muscle develops nearmaximal to maximal tensionthrough a concentric contraction• The speed remains constant

3

• The stronger the muscular force exerted on the machine, the stronger the resistance and vice versa — gravity is not a factor with this equip-ment.• No eccentric contraction, only concentric• The resistance comes from air or fl uid-fi lled cylinders which, following concentric phase, must refi ll — fi lling eliminates the usual force of gravity. (e.g. when doing a bench press the bar simply fl oats back down after being pressed up)• Can only be done with specially designed machines that monitor muscle tension and adjust the resistance accordingly 3

• Water• Cybex• Hydra-Gym• Mini-Gym• Powercise

4

Variable Isotorque• The muscle develops near-maximalto maximal tensionthrough both concentric andeccentric contractions• The resistance changes accord-ingto the joint angle

2

• Equipment uses cams or electronics to vary resistance1. Some machines have been designed to moni-tor muscle tension electronically and accommo-date to the individual’s strength curves immedi-ately2. Other machines have cams that have been designed to accommodate the muscles stronger and weaker points during movement

3

1. Life Circuit, Powercise2. Nautilus, Polaris, Para-mount, Marcy, some Univer-sal

2



Muscular Strength andEndurance Worksheet AnswersLearning Outcome: To understand the general guidelines for resistance training.

Materials Needed: Worksheet below

Directions: Briefl y explain the general guidelines for resistance training (12 marks).

General Guidelines for Resistance Training

• Establish an appropriate F.I.T.T. based on current fi tness level and specifi c training goals. Beginners must begin slowly to give time for their bodies toadapt.

• Always begin with a general warm-up involving continuous (aero-bic) exercise. This helps prepare the body for further exertion by increasing body temperature, increasing blood fl ow (carrying oxy-gen and nutrients) to the muscles and lubricating the joints with synovial fl uid.

• Follow with specifi c joint range of motion exercises to prepare for the exercises.

• Work the muscles from larger to smaller muscle groups, using compound exercises fi rst and then isolation exercises as needed.

• The program should include both pushing and pulling exercises at each joint in order to train the muscle groups in a balanced fashion.

• Finish the workout with an appropriate cool down incorporating static stretching exercises for all of the muscle groups involved.

Chapter 7Muscular Strengthand EnduranceLearning Activity #7.3Answers



18 5

23/26/28

2/3

24/27

164

___

7/15 29/30/31

5/6

9/11/14 13/15 1/5

32 8

22/26

8/9/14

3/45/6/23

31 ___

29/30

17

28/2912/17

34

8/9

33 25

33/34

20

21

Chapter 7Learning Activity #7.4Muscular Strength andEndurance Answers

1 Sternocleidomastoid2 Internal/External

Obliques3 Rectus Abdominis4 Transverse Abdominis5 Erector Spinae6 Quadratus Lumborum7 Serratus Anterior8 Trapezius9 Rhomboid Major/Minor10 Pectoralis Major11 Latissimus Dorsi12 Anterior Deltoid13 Medial Deltoid14 Posterior Deltoid15 SITS Group16 Triceps17 Biceps Group18 Supinator19 Pronator Teres/

Quadratus20 Forearm Flexors (wrist)21 Forearm Extensors22 Iliopsoas23 Gluteus Maximus24 Gluteus medius/

minimus25 Adductor Group26 Quadricep Group27 Tensor Fasciae Latae28 Hamstring Group29 Gastrocnemius30 Soleus31 Flexor Digitorum

Longus Flexor Hallucis Longus32 Tibialis Anterior33 Extensor Digitorum

Longus Extensor Hallucis

Longus34 Peroneus Longus/

Brevis/Tertius

Resistance ExercisesLearning Outcome: To learn resistance exercise ideas for each major muscle groupMaterials Needed: Worksheet below.Directions: Match the muscle number with exercise illustrated. There can be more than one right answer



Chapter 7 Learning Activity #7.5True or False (Circle):

1. T F When progressing from the starting zone to the training zone, it’s important to progress gradually, in-creasing only one variable at a time and by no more than 10 percent as a general rule.

2. T F Training for muscular endurance is best accom-plished at 70-80% max.

3. T F It would be appropriate to recommend a target train-ing range of 8-12 reps per set in a weight training program for general fi tness.

4. T F Free weights are a type of constant resistance.

Fill in the Blanks:

5. Inactive Beginners should begin with 1 set per exercise and less than 15 minutes of cardiovascular exercise

6. Resistance Training can enhance both physical and psy-chological health.

7. Hypertrophy is an increase in muscle fi ber size. It is best acquired by performing 2-4 sets of 8-12 RM with about one minute of rest between sets.

8. Muscle tone and defi nition is best achieved by combining cardiovascular and resistance training.

9. The triceps will assist in upper body pushing exercises

10. Match up:

a) Sit Up c Latissimus Dorsi

b) Push Up e Medial Deltoid

c) Chin Up d Gluteus Maximus

d) Squat a Abdominals

e) Shoulder Press b Pectoralis Major

Chapter 7Learning Activity #7.5Muscular Strength andEndurance QuizAnswers



Learning Activity #8.1

1. Defi ne and describe fl exibility. “Is the range of motion (R.O.M.), in a joint.” • It varies from joint to jointDependant on: (i) the surrounding anatomical structure (ii) extent of joint’s normal use (iii) injury (iv) muscle tightness• All humans genetically have their own individual limit for fl exibility• There are two types of fl exibility, static and dynamic• Static: refers to the range of motion in a joint held in a steady position• Dynamic: refers to the range of motion in a joint during movement• Most sports and activities involve both static and dynamic fl exibility• Flexibility is a trainable component of fi tness which can be improved at any point in one’s life by incorporating consistent stretching into one’s regular fi tness program

2. How do I train for fl exibility?• The chart outlines the frequency (F), inten-sity (I), type (T), and time (T) for a beginner to advanced stretching program FITT for Flexibil-ity Training

3. Describe the factors affecting fl exibility.Flexibility is affected by many factors, some which can be changed (inactivity, muscle tightness, poor posture and injury) and others which cannot (joint structure).

Inherent Factors:Since we are born with these factors, they cannot be greatly altered by a stretching program.• the bony structure of the joint• the structure, length and pliability of the joint capsule and surrounding liga-ments

Non-Inherent Factors:These factors are changeable. They represent either temporary conditions or variables which can be manipulated to increase fl exibility. Activity:During times of inactivity, we become stiff and less mobile. Active lifestyles and exercises which incorporate full range of motion are required to main-tain “normal” joint movement.

Starting Out Target ZoneF 3 x/week 3-5 x/weekI Stretch

below pain threshold

Stretch below pain threshold

T 1-2 sets Hold for a minimum of 15-30 seconds

1-3 sets Hold for a minimum of 15-30 seconds

T Static stretch

Static stretch

Chapter 8Learning Activity #8.1Flexibility Answers



Injuries:An injury to a joint or its surrounding muscles, tendons or ligaments will temporarily decrease range of motion due to pain, scar tissue, swelling, or immobilization (from a cast or brace). Rehabilitation following any injury must include consistent stretching to return the joint’s normal R.O.M.

Muscle Extensibility:The muscle’s ability to stretch is a major factor affecting joint fl ex-ibility. Tight muscles limit joint movement, while lengthened muscles allow greater movement. Stretching, therefore will directly affect fl ex-ibility, especially if done consistently and properly. Muscle extensibil-ity is most easily affected when the muscle temperature and blood supply are increased (which happens during a proper warm-up). The colder the body, the longer the warm up should be.

4. Provide training tips for stretching.• Wear comfortable, unrestrictive clothing when you stretch• Try to maintain proper postural alignment at all times• Stretch along the muscle’s line of pull• Learn to focus on the muscle being stretched and concentrate on relaxing it• Relax your breathing, exhale into the stretch and breath rhythmically as you stretch• Find ways of implementing stretching into your everyday activities• Never stretch to the point of pain

5. Describe stretching and explain how to maximize thebenefi ts of fl exibility training.Stretching is the most direct way of improving fl exibility. It can also provideother benefi ts such as:• Reduced risk of injury• Reduced muscular tension• Reduced low back pain• Improved posture• Improved circulation• Improved performance• Improved mental and spiritual health• Personal enjoyment and gratifi cation

To maximize the benefi ts of training:Six basic criteria should be met to maximize the benefi ts of fl exibility training.a) Adequate Frequency of StretchingThe program should be regular, at least three times per week, for long term results to be achieved.



Chapter 8Learning Activity #8.1Flexibility Answers

b) Adequate Increase in Muscle Temperature (Warm Up)Always ensure an adequate warm up prior to stretching. This increases the muscle temperature allowing it to lengthen more easily. It also causes a release of synovial fl uid into the joints which acts like a lubricant, further enhancing the range of motion.

c) Appropriate Type of StretchingThere are many different methods of stretching which can infl uence the range of motion in the joint. Based on the principle of specifi city, the type of stretching should be appropriate for the activity being done and for the de-sired outcome. Static stretching appears to be best for long term increases in joint range of motion and is best done at the end of the training activity. Dynamic stretching is best for athletic preparation (sport specifi c) and is best done as part of the warm up. Active stretches are good for strengthening around the joint whereas passive stretches are good for taking the stretch to a deeper position.

d) Adequate Duration of StretchingStretches should be held long enough to allow the muscle to relax. Sug-gested duration for static stretching is 15-30 seconds, although the longer a stretch is held, the more relaxed the muscle becomes and the more it will lengthen.

e) Appropriate Intensity of StretchingStretches should be performed slowly, with control and below the threshold of pain. If the stretch is taken too far, the muscle will contract to prevent in-jury (see myotatic stretch refl ex). Low force, long duration stretches promote permanent increases in R.O.M.

f) Proper Stretching Technique• Wear comfortable, unrestrictive clothing when you stretch• Try to maintain proper postural alignment at all times• Try to isolate the muscle being targeted• Stretch along the muscle’s line of pull• Learn to focus on the muscle being stretched and concentrate on relaxing it• Relax your breathing, exhale into the stretch and breath rhythmically as you stretch• Never stretch to the point of pain• Find ways of implementing stretching into your everyday activities



Flexibility Worksheet Answers1. What are proprioceptors? (5 marks)The sensory organs which transmit the information from the body are called proprioceptors. These proprioceptors are important components of the body’s stretch refl exes, which are built-in safety mechanisms which prevent us from injuring our muscles or joints. We can use our knowledge of these refl exes to establish proper stretching technique and maximize the benefi ts of our stretching programs.

2. Describe the myotatic stretch refl ex. (5 marks)This stretch refl ex prevents over-stretching and tearing of muscle fi bers. The proprioceptors involved, called muscle spindles are located in the belly of skeletal muscle. They provide information about the amount of stretch in the muscle fi bers. When a muscle is stretched, especially when it is stretched quickly, the muscle spindles fi re, sending a message to the CNS to initiate a muscular contraction (which will decrease the stretch on the muscle). The stronger or faster the stretch, the stronger will be the counterbalancing contraction. Bouncing or ballistic stretches will cause this refl ex to occur. Slow, controlled stretches, which are held for a longer pe-riod of time, will minimize the response from the muscle spindles, allowing the muscles to relax and lengthen.

3. Describe the inverse myotatic stretch refl ex. (5 marks)This refl ex prevents muscle or joint injury when excessive forces are applied through the tendons. The golgi tendon organs (GTO’s ) are the proprioceptors located in the tendon of skeletal muscle. During forceful contractions or extreme stretches, they fi re sending information to the CNS about the degree of tension in the tendon. The brain responds by initiating a relaxation effect on the muscle to decrease that degree of tension. We can capitalize on this relaxation effect in a resistive stretch-ing technique called PNF (Proprioceptive Neuromuscular Facilitation) stretching (see next section).

4. Describe active and passive stretching. (10 marks)Active stretching is self-imposed, meaning the participant moves him/herself into the position of stretch. This involves contracting the oppos-ing (antagonist) muscle group to stretch the target muscle group. For example, to stretch the hamstrings and gluts actively, one can lie in a supine position and lift one leg (towards a 90 degree angle at the hip) by contracting the hip fl exors. Active stretching incorporates strengthen-ing around the joint. Passive stretching is externally-imposed, meaning an external force is used to move the body into a position of stretch, this generally results in a deeper position of stretch compared to what would be achieved in an active stretch. This external force could be a partner, an object or surface (wall, chair), gravity, or another part of the body (the arms). To stretch the hamstrings passively, one can lie in a supine position and use the arms to lift the leg into the position of stretch. It is important in passive stretching that the target muscles are relaxed dur-ing application of the external force and that the muscles aren’t pulled too far into the stretch.

Chapter 8FlexibilityLearning Activity#8.2 Answers



5. Describe dynamic stretching. (5 marks)This form of stretching involves movement and is therefore ideal for warmup and for sport-specifi c preparation. It could involve steady, rhythmic range of motion (like hip circles, shoulder circles) or more active movements (like kicks and twists) which start of small and become progressively bigger. Dynamic stretching should be specifi c to the sport or activity and should not be so intense as to fatigue the muscle.

6. Describe static stretching. (5 marks)This form of stretching involves a slow controlled stretch where the partici-pant holds the position for a period of time (15-30 seconds). It can bedone actively or passively and is highly recommended as an effectivestretching method because it doesn’t tend to stimulate the stretch refl ex,but rather, allows for a gradual increase in tissue length and this increase appears to be more permanent (especially if the muscle is warm).

7. Describe PNF stretching. (10 marks)In resistive stretching, the participant uses the inverse myotatic refl ex toincrease muscular relaxation and range of motion. Also called Propriocep-tive Neuromuscular Facilitation (PNF) stretching, this technique involves a passive stretch followed by an isometric contraction against an applied re-sistance, followed by relaxation from the contraction and another (increased) passive stretch (Stretch - Contract - Relax - Stretch).

1. Stretch — The target muscle is held in a stretched position.

2. Contract — An isometric contraction is performed (by the target muscle) against resistance. This resistance can be provided by an other body part, a partner, or an immovable object.

3. Relax and Stretch — The muscle is passively taken to a position of increased stretch.

This process can be repeated several times to achieve considerable in-creases in joint angle.

During the second, third and subsequent repetitions of this sequence, the position of stretch should be slightly decreased prior to the isometric con-traction in order to prevent straining the muscle.

Chapter 8FlexibilityLearning Activity#8.2 Answers



Learning Outcome: To learn active and passive(assisted) static stretches for each major muscle or muscle groupDirections: Match the muscle number with exercise illustrated. There can be more than one right answer in some illustrations.

___/37

31/32/3314/15 1

5/6

13/14

22/23/26

10/12 2

20

3

28/29/305/6/8/9/11/14

19

3/4 20

1/5/8

10/12 20

19

29

10/12

15

21/25

10/12/16

22/27

30

18 22/27/28

8/9/11/1428/29

7/10

24

Chapter 8Learning Activity #8.3Static Active andAssisted StretchingExercise Ideas

1 Sternocleidomastoid2 Internal/External Obliques3 Rectus Abdominis4 Transverse Abdominis5 Erector Spinae6 Quadratus Lumborum7 Serratus Anterior8 Trapezius9 Rhomboid Major/Minor10 Pectoralis Major11 Latissimus Dorsi12 Anterior Deltoid13 Medial Deltoid14 Posterior Deltoid15 Triceps16 Biceps Brachii17 Supinator18 Pronator Teres/Quadratus19 Forearm Flexors20 Forearm Extensors21 Iliopsoas22 Gluteus Maximus23 Gluteus medius/minimus24 Adductor Group25 Quadricep Group26 Tensor Fasciae Latae27 Hamstring Group28 Gastrocnemius29 Soleus30 Flexor Digitorum Longus Flexor Hallucis Longus31 Tibialis Anterior32 Extensor Digitorum Longus/ Extensor Hallucis Longus33 Peroneus Longus/Brevis/Ter-

tius



Chapter 8Learning Activity: LabFlexibility CrosswordPuzzle Answers



Ch. 8 Learning Exercise #8.5 AnswersTrue or False (Circle)

1. T F An active stretch involves application of an external force.

2. T F Muscles will increase in length much better when they are warm.

3. T F The muscle spindles cause muscle contraction.

4. T F Ballistic stretches are more likely to cause an injury to a joint.

Fill in the Blanks

5. Name two factors which limit fl exibility, but are changeable. Muscle extensibility Activity level

6. Three benefi ts of fl exibility include: less risk of injury, reduced muscular tension and better performance.

7. Target training for fl exibility involves holding each stretch for a minimum of 15-30 seconds.

8. To stretch the hip fl exors, one needs to extend or hyperextend the hip

9. Identify the muscle group which must contract if you are to stretch the following muscles actively: Pectoralis: Mid-Trapezius and/or Rhomboids Rectus Abdominis: Erector Spinae Quadriceps (at the knee): Hamstrings Upper Trapezius: Lower Trapezius

10. Match-Up

a. PNF f Sensory Organsb. GTO d Improves muscle extensibilityc. Static Stretch a Stretch / Contract / Stretchd. Warm-Up b Causes muscle relaxatione. Passive Stretch c Controlled and Stationaryf. Proprioceptors e External Force

Chapter 8Learning Activity: 8.5Flexibility QuizAnswers



Learning Outcome: To understand the Cardiorespiratory System.Directions: 1. Match the term number with each sentence of info.One mark per match. ____/35

Matching Information22. Veins: are under low pressure24. Heart Murmurs: vibrating sounds caused by turbulent blood fl ow through the heart10. Varicose Veins: people who stand for long periods of time have tendency to this condition15. Myoglobin: protein molecules which carry oxygen in the muscle29. Right Atrium: contracts forcing into the right ventricle14. Arterioles: help regulate the fl ow of oxygenated blood into the capillaries23. Cardiac Arrest: heart becomes too ineffective to circulate the blood1. Stroke Volume: is the volume of blood ejected11. Valsalva Manoeuvre: can be avoided by proper breathing during exertion in exercise12. Heart Sounds: are caused by heart valves closing within the heart32. Venous Return: blood fl ow from the cells to the right atrium of the heart6. Aorta: is the largest artery in the body26. Ischemia: decreased blood supply to a body part or organ5. Left Ventricle: pumps blood to the aorta31. Right Ventricle: pumps blood to the pulmonary artery2. Hemoglobin: carries oxygen in the blood21. Diastolic Pressure: is the blood pressure during the rest phase of the ventricles4. Max VO2: is the maximal volume of oxygen the body can take in and use during exercise34. Hyperventilation: involves overbreathing17. Systolic Pressure: is generated by the contraction of the left ventricle33. Blood Distribution: important in regulation of body temperature27. Cardiac Output (Q): is the amount of blood pumped by left or right ventricle per minute13. Venous Pooling: sometime occurs if we stand up quickly and/or stand still after exercise20. Superior Vena Cava: receives deoxygenated blood from the upper body9. High Blood Pressure: can be controlled with medication, proper eating and exercise30. Pulmonary Vein: carries blood to the hearts left atrium7. Myocardial Infarction: is a heart attack25. Angina Pectoris: caused by temporary blockage, narrowing of coronary arteries28. Inferior Vena Cava: carries blood to right atrium of the heart19. High Blood Pressure: controlled with medication, proper eating and exercise3. Coronary Arteries: supply the heart with oxygen35. Capillaries: are the smallest blood vessel through which the exchange of nutrients and gases occur18. Arteries: drive blood under high pressure throughout the body16. Hypoxia: inadequate oxygen delivered to the tissues8. Pulmonary Artery: receives deoxygenated blood from right ventricle

Learning Activity #9.1AnswersTerminology Match-Up

The Term1. Stroke Volume2. Hemoglobin3. Coronary Arteries4. Max VO25. Left Ventricle6. Aorta7. Myocardial Infarction8. Pulmonary Artery9. High Blood Pressure10. Varicose Veins11. Valsalva Manoeuvre12. Heart Sounds13. Venous Pooling14. Arterioles15. Myoglobin16. Hypoxia17. Systolic Pressure18. Arteries19. High Blood Pressure20. SuperiorVena Cava21. Diastolic Pressure22. Veins23. Cardiac Arrest24. Heart Murmurs25. Angina Pectoris26. Ischemia27. Cardiac Output28 Inferior Vena Cava29. Right Atrium30. Pulmonary Vein31. Right Ventricle32. Venous Return33. Blood Distribution34. Hyperventilation35.Capillaries



1. Describe the Respiratory System and how we breathe. (6 marks)• ventilation is the movement of air between the lungs and atmosphere• the respiratory system composed of mouth, nose, pharynx, larynx, trachea, bronchi, lungs, bronchioles, alveoli, and fi nally one single alveolus surrounded by capillaries• in the alveoli oxygen is diffused into blood and carbon dioxide is removed from blood• respiration involves muscular contraction and natural movement of air travelling from a region of higher pressure to lower pressure• we inhale and exhale between four and 15 litres of air per minute• during inhalation or inspiration, the respiratory muscles contract causing an increase in the size, and volume of thoracic (chest) cavity• primary muscle is the diaphragm which fl attens during contraction, giving the lungs more room to expand• intercostals assist inhalation by lifting ribs upward during contraction, increasing space where it can expand• larger volume of the thoracic cavity causes a decrease in lung air pressure causing atmospheric air to rush into lungs through nose/mouth• during exhalation or expiration the respiratory muscles relax, causing an elastic recoil in lungs, a decrease in size of thoracic cavity• decreased volume increases air pressure in lungs so air fl ows back out into atmosphere• at rest this is a passive process not requiring muscular contraction, however, during forced expiration during exercise, abdominals and intercostals contract to further decrease the volume of the thoracic cavity, forcing air out of the lungs

2. Describe the Cardiovascular System including the heart. (9 marks)• is the body’s circulation system responsible for the delivery of oxygen and other nutrients to body’s working cells and removal of waste products, like carbon dioxide, water and heat• cardio means heart, vascular means vessels• consists of heart and blood vessels, arteries, veins and capillaries• the body holds fi ve to six litres of blood• blood distribution will shift according to where it is needed• arteries take blood away from heart• veins carry blood towards heart• capillaries are the smallest vessels where gas and nutrient exchange takes place• pulmonary circulation is the fl ow of blood through lungs• systemic circulation is the fl ow of blood through the body• power source for both systems is the heart

The Heart• is comprised of cardiac muscle tissue• is approximately the size of a fi st, is located slightly left of mid-sternum• has four chambers, the left and right atria and the left and right ventricles• is a double pump, pumping 7,000-9,000 litres of blood every 24 hours• atria collect blood and pump into ventricles• ventricles collect blood and pump it to lungs and rest of body• this double pumping action is what makes the “thump bump” sound of the heart beat• heart pumps an average of 70 beats per minute which translates to over 40 million beats per year

3. What is the Cardiorespiratory System? (3 marks)• is a combination of the cardiovascular and respiratory systems working together (capacity of heart and lungs), to deliver oxygen and nutrients to the working cells and remove carbon dioxide and other waste products from body’s cells• respiratory system brings oxygen in and carries carbon dioxide out• the cardiovascular system transports these products through body by way of the blood

4. What is Cardiorespiratory Endurance? (3 marks)• necessary for the body to sustain activities over time, maintain a healthy heart and lungs, prevent heart disease• ability to carry on or sustain an activity for an extended period• involves a combination of cardiorespiratory fi tness and muscular endurance

Learning Activity #9.3CardiorespiratorySystem SummaryAnswers



The Respiratory System

Pharnyx

Esophagus

Trachea

Bronchi

Pulmonary Artery

Nose

Mouth

Epiglottis

Larynx

Bronchioles

Alveolus

AlveoliCapillaries

13

The Systemic Circulation SystemWrite the numbers in the blanks that relate

to the information in this box.Color in numbers in illustration.

1.Deoxygen-ated bloodgoes to thelungs — pul-monarycirculation

2. Oxygen-ated blood returnsto theheart — pul-monarycirculation

3. Left ventriclepumps oxy-genatedbloodt h r o u g h- o u tbody – arte-rialsystemic circulation

4. 02 andC02 are ex-changedinthe tissuesand returnedto rightatrium —venous 4 8

SuperiorVena CavaFrom Body

RightAtrium

Right Ventricle

InferiorVenaCava

LeftVentricle

AortaTo body

PulmonaryArteryTo lungs

LeftAtrium

How We BreatheAdd arrows showing air fl ow

to all four illustrations.

Inhalation Diaphragmcontracts

Exhalation Diaphragmrelaxes

Muscles of the Thoraxand Posterior Abdominal

Wall Involved in Breathing

Sternum is cut

A Thoracic Diaphragm

B External Intercostal

C Internal Intercostal

D Quadratus Lumborum

4

C

B

B

B

B

AA A

D

Anatomy of Heart and Blood Flow

Learning Outcome: To understand the cardiorespiratory system.Materials Needed: Worksheet below.Directions: Fill in the blanks beside each illustration, including titles.Follow special directions in some boxes. ____ /33

Chapter 9Learning Activity #9.4CardiorespiratoryLabelling



Training the Cardiorespiratory System Summary Chart

Aerobic Training ZonesFITT Starting Out Target Zone

F 3 x/week 3-5 x/week

IElevate Heart

Rate to 50-60% of max. HR

Elevate Heart Rate to 60-90% of maximum HR

T12-15 minutes of continuous

exercise

15-60 minutes plus

TContinuoussubmaximal

exercise

Continuoussubmaximal

exercise 6

Aerobic and Anaerobic Interval Training ChartFITT Aerobic Intervals Longer Anaero-

bic IntervalsShorter Anaerobic

IntervalsFrequency 2 - 3 x /week 1 - 2 x /week 1 x /week

Intensity % 60 -80% 90% 100%

Intensity Described Sub-maximal Near-Maximal Maxmal

Time for work 3 - 5 min. 30 - 90 sec 10 - 15 sec

Time for rest and recovery 3 - 5 min. 1 - 3 min. 30 - 45 sec.

Work to rest Ratio 1:1 1:2 1:3

Type of Rest Active Rest Active Rest Active Rest

Primary Energy Sys-tem Energy System Aerobic/Glycolytic Phosphagen 24

* This prescription - healthy adults only. 6

1. How can cardiorespiratory fi tnessbe improved?• by performing activities which increasebody’s demand for oxygen,challenging the heart and lungs• can be done by continuous activities(i.e. cycling, swimming); or repetitiveintermittent activities (i.e. sprinting),or a combination of activities (i.e. skiing)• two classifi cations of CV activity areAerobic and Anaerobic exercises

3

2. Describe Aerobic Exercise• is generally continuous and sub-maximal• performed over long periods of time• LSD, or long slow distance training, isa form of aerobic exercise involvinghigh volume or high mileage, per-formedat low to moderate intensity• helps establish a strong aerobic fi tness level because body consumes large volumes of oxygen during training• requires 15-60 min. of continuous activity• be performed three to fi ve times a week• can involve intermittent bouts of exercise performed at slightly higher intensity, called aerobic interval training - AIT• AIT consists of shorter distances (lessvolume), performed at moderately high(but still sub-maximal), intensity• in these longer intervals, a work to rest ratio of 1:1 is recommended (i.e. alternating three to fi ve min. of running a good pace, followed by three to fi vemin. of walking or easy jogging• higher intensity puts a little more stress on cardiorespiratory system improving aerobic power, muscular strength and speed

3. Describe anaerobic exercise• is intermittent, short duration activ-ity, near-maximal in intensity• exercise intervals performed in 90 sec. or less with recovery managed by aerobic energy• high intensity training only incor-porated once the individual has a strong aerobic fi tness base to handle such efforts• for only be done once or twice perweek• anaerobic intervals can be shorter or longer• Shorter intervals performed at maximal effort, 10-15 sec. of effort, work to rest ratio 1:3 (e.g. swim hard for 15 seconds, recover 45 seconds, repeat 8-10 times)• ATP-PC phosphagen energy system will provide most of ATP for this type of training events requiring maximal effort• Longer intervals performed at nearmaximal effort, 30-90 sec. of work,work to rest ratio 1:2 e.g 45 sec. hillrunning; 90 sec. easy jogging, repeated 8-10 times)• glycolytic energy system will pro-vide most ATP for this training, lactic acid will be produced, cause burning sensation in muscles used• active rest, or continuous sub-max-imal movement will enhance body’s ability to remove lactic acid quickly from muscles• training ideal for swimming, track,hockey etc. requiring intermittentbursts of speed and power• also useful for increasing total amount of work done (and calories burned), in a workout• will improve aerobic power, muscu-lar strength and speed• type of interval used will depend onpurpose of the training:- sport performance - interval time will match that which is required in sport (i.e. sprinting for ball in soccer)- for general fi tness — intervals will be longer initially, then shorter as fi tness level improves (e.g. group exercise intervals in cardio section)

9

Learning Outcome: To learn how to train for cardiorespiratory health.Materials Needed: Worksheet below.Directions: On additional paper answer all questions in boxes.

____/48

Chapter 9Learning Activity #9.5AnswersCardiorespiratory System



Monitoring Exercise IntensityWorksheet Answers1. How do you monitor cardiovascular exercise intensity? (3 marks)• in the lab with specialized equipment• by measuring the heart rate• by subjectively rating the exertion level

2. Describe Heart Rate (HR) Monitoring (12 marks)• is useful method for assessing exercise intensity, harder the exercise, higher HR• heart rate can be taken and measured:a. during activity for immediate intensityb. during recovery to see how quickly heart returns to its resting statec. at rest, note resting HR changes over time

Heart rate is affected by:• genetics; born with faster or slower rates• temperature; hotter causes faster heart rates• psychological state; immediately prior to exercise, heart rate rises in anticipation• competition; increases, result of anxiety, fear or nervousness• stimulants (e.g. caffeine increases heart rate)• medications (e.g. various effects on heart rate• general health (e.g. increases when sick, tired, or stressed)

3. Describe how you fi nd and take your heart rate. (8 marks)• three most common sites for locating a pulse:a. Carotid pulse: found in the hollow of the neck, just below the back corner of the jawb. Radial pulse: found on the radial, or thumb side of the anterior surface of the wristc. Temporal pulse: found on the temples of the head

How to take heart rate:• when taking pulse, press lightly with one or two fi ngers• do not use thumb as it has a pulse of its own• avoid pressing too hard on the artery, which can slow down fl ow of blood• heart rate is measured in beats per minute• count the number of times you feel the pulse in 10 seconds and multiply by 6; or count for 5 seconds and multiply by 12; or count for 15 seconds and multiply by 4 for 30 seconds and multiply by 2• during or immediately after exercise, it is preferable to count for 5-10 sec. because the heart rate rapidly drops as soon as exercise stops

continued

Chapter 9Learning Activity #9.6Monitoring ExerciseIntensity Answers



4. List the fi ve types of heart rates — resting, normal, maximal, heart rate reserve, recovery. (10 marks)

Resting Heart Rate:• is one’s pulse when sleeping• immediately upon waking in the morning count pulse for 30 seconds, then multiply by two for the beats in a minute• with consistent aerobic training the resting pulse rate lowers, indicating a stronger heart and more effi cient system

Normal Heart Rate• rate during normal everyday activities like standing and sitting• normal heart rate averages about 70 Beats/min. (or higher), in un-trained adults; 40 to 50 B/min. in highly trained endurance athletes

Maximum Heart Rate• is an estimation of the maximum possible rate the heart is capable of beating• is calculated by subtracting your age from 220: 220 - AGE = MAX HR• Heart Rate Reserve• is the difference between the maximum and resting heart rates - see next learning activity• is used in the Karvonen Formula for determining the HR training zone

Recovery Heart Rate• represents the CV system’s ability to recover to its pre-exercise state following an exercise session• is calculated by taking pulse two to fi ve minutes after exercising• with increasing fi tness, heart rate will recover quicker following aerobic exercise

Target Heart Rate (HR) Training Zones• involves monitoring pulse during aerobic exercise ensuring it is a safe effective training zone for achieving CV benefi ts• zone has upper and lower limits based on % of individual’s maximum heart rate• various zones are recommended (e.g. 60-85%, 65-80%, 75-90% of max.HR)• table on left shows training zone as a % of the max. HR heart rate, 60- 90%• target heart rate can also be estimated by using one’s age and by us-ing the resting heart rate.

Chapter 9Learning Activity #9.6Monitoring ExerciseIntensity Answers



Chapter 9 Learning Activity # 9.10 Quiz Answers

Fill in the Blanks

1. An average “normal heart rate” for adults is 70 beats per minutes.

2. Breath holding during exercise can be dangerous because it can cause dizziness and temporary increases in blood pressure.

3. The exchange of oxygen and carbon dioxide takes place in the alveoli of the lungs and the cells of the body.

4. As a result of cardiorespiratory training, stroke volume will increase, and resting heart rate will decrease.

5. The Karvonen Formula is a method of calculating target heart rate which takes into account resting heart rates.

True or False (Circle)

6. T F To train the aerobic system for sedentary beginners, an appropriate starting intensity would be 70% - 80% of maximum HR.

7. T F Both intermittent and continuous exercise can be used to improve cardiorespiratory fi tness.

8. T F Anaerobic Intervals lasting 45 seconds in duration are primarily relying on the ATP-PC energy system for fuel.

9. T F “Active rest” helps remove lactic acid during interval training.

10. Match Upa) Short Anaerobic Intervals g Heart and lungs

b) Longer Anaerobic Intervals a 1:3 work to rest ratio

c) Inhalation muscle f Causes dizziness

d) Max VO2 c Diaphragm e) High blood pressure b 1:2 work to rest ratio

f) Venous pooling e Hypertension

g) Pulmonary circulation d Max oxygen uptake

Chapter 9Learning Activity #9.10Quiz Answer



Calculating Nutrient Intake

Calculating Nutrient IntakeCalculating how much fat, protein or carbohydrate a person consumes daily can be done as follows:i. Record the amounts of food consumed in a 24 hour period (using best estimations of quantities).ii. Calculate the amount of nutrients by reading the label for grams of fat, protein, carbohydrate and total calories (if available), or by referring to a nutritional resource.iii. Using the fi gures below, calculate the amount of kcalories from each nutrient: • kcalories from fat = (grams of fat x 9) • kcalories from protein = (grams of protein x 4) • kcalories from carbohydrate = (grams of carbohydrate x 4)iv. Calculate total kcalories consumed (add the three fi gures)v. Calculate the percentage of kcalories from each nutrient. total fat k calories total kcalories1. Look at the dietary intake below. a. Calculate the total calories consumed. b. Calculate the percentage of calories from proteins, fats and carbohydrates.2. Now make recommendations for changes in the types of food consumed?

Is this you? Have a look at the following diet and think about it. Food Protein Fat CHO Energy (g) (g) (g) (K/cal)BreakfastRaisin Bran 260 7 1.0 80.02% Milk 181 12.9 6.1 18.5Orange Juice 112 1.7 .5 28.8Breakfast Totals

Lunch at the Burger JointBig Burger 662 28.0 40.0 47.0Large Fries 519 5.3 24.0 70.0Chocolate Shake 350 10.0 10.0 58.0Apple Pie 280 3.2 14.0 33.0

Lunch Totals

DinnerPasta (Penne/cream sauce) 410 14.2 3.1 2.02% Milk 181 12.9 6.1 18.5Three Cookies (Fudge-O) 199 2.3 8.7 28.0

Dinner Totals

Learning Outcome: To understand how to calculate basal metabolism.

Directions: Students can do this as homework or in the classroom.Use worksheet below and a separate sheet of paper. ____/10

Chapter 10Learning Activity #10.3Nutrition



Learning Outcome: To assess an individual’s daily diet.

Directions: Students can do this as homework or in the classroom.Use worksheet below and a separate sheet of paper. ____/10

Calculating Nutrient Intake

1. Look at the dietary intake below. a. Calculate the total calories consumed. Total Calories = 3,268

b. Calculate the percentage of calories from proteins, fats and carbohydrates. Percentage of Calories from Proteins 97.5 g (X 4 calories per gram) = 390 calories = 12% of total

Percentage of Calories from Carbohydrates 401.8 g (X 4 calories per gram) = 1607 calories = 51% of total

Percentage of Calories from Fats 141.2 g (X 9 calories per gram) = 1271 calories = 40 % of total

2. Now make recommendations for changes in the types of food consumed? This diet is too high in fats (should be no higher than 25 - 30 % of daily intake)

This diet is extremely high in calories

Choose lower fat options and less fatty snacks

Eat more whole foods, less processed

Eat fewer high fat snacks

Eat more fruits and vegetables

SnacksThis is the major problem in the diet of many people. For example: pop, chips, ice cream ... consist of sugarand/or FAT! This diet is very high in FAT and low in nutritional content. The danger of this diet includes:• empty calories• poor nutritional value for a growing body• very high fat content.

Chapter 10Learning Activity #10.3Nutrition Answers



Chapter 10 Learning Activity # 10.5

Fill in the Blanks:1. List the body's three basic needs for food. i) energy

ii) tissue growth and repair

iii) regulation and maintenance of cellular functions

2. List the recommended percentage range of nutrient intakes: CHO 55-70% Fats 15-30% Proteins 10-25%

3. An increase in lean body mass can cause an increase in basal meta- bolic rate.

4. One should strive for a kilocalorie defi cit of 500 kcal per day, in order to lose one pound of fat per week.

True or False (Circle):5. T F When training in hot weather sugar/salt beverages are the best fl uids to consume due to their ability to be absorbed quickly into the system.

6. T F One should eat 5-10 servings per day of fruits and vegetables.

7. T F The majority of daily caloric expenditure is for basal metabolism.

8. T F Vitamins provide energy for activities.

9. T F Too much protein in the diet can cause a gain in body fat.

10. Match Up:a) anorexia nervosa d the most vital nutrient

b) HDLs f 2 - 3 servings per day

c) Kilocalorie e important minerals for women

d) water c measure of energy

e) iron and calcium a eating disorder

f) meat and alternatives b can be increased with exercise

Chapter 10Learning Activity #10.5Nutrition QuizAnswers



1. Describe what is health screening and its value for individuals and leaders. (5 marks)• Is a process of gathering info about an individual prior to prescribing an exercise program• Helps ensure a person is physically capable of exercising without putting their health or safety at risk• Is usually done by way of a written questionnaire such as the Physical Activity Readiness Questionnaire, or PAR-Q form• If the participant answers yes to more than one question on the form, medical clearance is required before proceeding• The health care professional can provide written approval or completed PAR-X form• PAR-X provides specifi c directions or contraindications (specifi c exercises to be avoided), for the indi-vidual2. Who needs to receive medical clearance before going on an exercise program? (5 marks)Anyone with:• A history of heart trouble, (e.g. heart disease, high blood pressure/hypertension)• Symptoms of circulatory problems (e.g. dizziness, pains in heart or chest)• Joint or bone problems (e.g. arthritis, injuries, sprains, recent fractures)• Previous diffi cult experiences with exercise• Anyone age over 65• Others requiring medical clearance include: pregnant women or mothers who have given birth within three months; anyone with a chronic illness, (e.g. diabetes, respiratory problems, chronic fatigue); people recov- ering from a recent surgery3. Describe what the PAR-Q is. (4 marks) Is a form designed:• To access whether someone is physically capable of exercising without risk to their health or safety• Is a required form for fi tness programs for liability protection• Completion of form is a sensible fi rst step prior to increasing physical activity• Is designed to identify the small number of adults whom physical activity might be inappropriate or those who should have medical advice concerning the type of activity most suitable for them4. What happens if an individual answers “Yes” to one or more of the Par-Q questions? (5 marks)• Consult with personal physician BEFORE increasing your physical activity• Present Par-Q form to physician and seek advise• Request a written permission form, a Par-X, or written recommendations for physical activity5. What is Par-X? (2 marks)• Is a health screening form designed for medical professionals only6. What is a waiver and why is it used? (4 marks)• Is a consent and release form• Used to ensure individuals in fi tness programs accept personal responsibility for risks associated with exercise• By signing form, participants agree to accept legal responsibility for his/her actions in facility or exercise program• May decrease likelihood of a lawsuit to an instructor or facility if participant is injured• Reminds everyone about risks associated with exercise and encourages them to be careful

Learning Outcome: To learn about health screening.Materials Needed: Worksheet below.Directions: Answer questions in boxes below. Marks are in each box. One mark per point. Use additional paper if needed.

____/25

Health Screening for Safety in Fitness Answers

Chapter 11Learning Activity #11.1Exercise SafetyAnswers



Learning Outcome: To understand how to determine the safety and ef-fectiveness of an exercise.Materials Needed: Worksheet below.Directions: Answer questions in boxes below. One mark per point. Marks are in each box. Use additional paper if needed. ___ /44

Causes and Mechanisms forExercise Injury Answers1. What is a high risk exercise? (6 marks)• An exercise that is not recommended because there is a potential risk of injury to the individual performing it• Will always be exercises which are safe for some, unsafe for others, however exercises can generally be considered high risk when they are performed:• In a poor postural position• Beyond joints normal range of motion• Excessively or sustained• Out of control• With too much weight or resistance• Excessively fast• With extreme diffi culty, too complicated2. How do you determine whether an exercise is safe and effective? (10 marks)Ask the following questions:i. What is the purpose of the exercise: ___ strengthening? ___ power? ___ fl exibility? ___ speed? ___ balance? ___ endurance? other:ii. Is the exercise effective at achieving its purpose? ___ does it accomplish intended result ?iii. Does the exercise pose a risk to the individual? Is the exercise too: ___ repetitive? ___ fast? ___ sustained? ___ diffi cult ___ complicated ___ out of control ___ much weight or resistance?Is it:___ out of postural alignment?___ beyond the joint’s normal range?iv. Create an alternative, safer exercise and method to achieve same purpose.___ new exercise will minimize risk, maximize effectivenessConsider the following in redesign:___ purpose of the exercise (FITT?)___ postural stability___ joint movements___ muscles involved

Chapter 11Learning Activity #11.2Exercise SafetyAnswers



3. Identify and explain the main causes of exercise injury. (20 marks)i. Overtraining• Is a condition which results from insuffi cient recuperation time in the training program• More intense the training, more rest required• May result from poor coaching, poor program planning, compulsive behaviour, or a belief that “If a little is good, then a lot must be better”• Very likely to cause injuries and it is important for coaches, trainers and instructors to watch for the following signs and symptoms:• Poor performance• Increased resting heart rate , blood pressure• Eating and sleeping problems• General fatigue, and fatigue during workouts aching muscles• Weight loss• Psychological problems: diffi culty concentrating, restlessness, irritability, anxiety, depression• Susceptibility to illness, colds etc.

ii. High Expectations and Unrealistic Goals• People often place expectations on themselves that far exceed both their physical and psychological capabilities• Striving to lose 20 pounds by the end of the month, to double one’s “repetition maximum” in two weeks, or to run a marathon with two months of training are examples of unreasonable expectations• Can force individuals to seriously overload their systems• Wanting “immediate” results is a common desire, can ultimately lead to injury

iii.Predisposing Factors• More susceptible to injury• Poor health, general lack of physical fi tness• Muscular strength imbalances around joints• Joints are either too stiff (infl exible) or too mobile (unstable)• Postural problems in the spine, hips, knees or feet, etc.• History of injuries

iv. Poor Training Habits• Limited knowledge• Limited skill level• Unwillingness to seek professional assistance• Inadequate warm up prior to activity• Exercising on hard, or uneven surfaces• Exercising with poor or inappropriate equipment, shoes or clothing

v. Poor Technique• Causes excessive stress on the muscles, joints, tendons and ligaments• Repeated exposure to these stresses often results in injuries• High risk movements, such as those listed under “contraindicated exercises” should be avoided4. How does one reduce the risk of injuries? (8 marks)a) Maintain a safe, well-managed and supervised facility.b) Perform health screening and liability release prior to programs.c) Set realistic, measurable short and long term goals, based on the client.d) Set up proper training guidelines for achieving each goal.e) Include a proper warm-up and cool down with each workout.f) Enforce proper technique.g) Use appropriate equipment and training surfaces.h) Evaluate and monitor progress over time.i) Understand limitations and be patient.



High Risk Exercises WorksheetFor each of the exercises illustrated below:

1. Determine the purpose (P), of each exercise.2. Identify the risk(s), (R), to the individual. (Why is it contraindicated?)

ExampleP: Stretch hamstrings

R: The position of the right hip and knee increases the stress on the medial ligaments of the right knee.

Learning Outcome: To underLearning Outcome: To understand how to assess high risk exercises.Materials Needed: Worksheet below.

Directions: Answer the two questions per exercise in box below. Three marks/exercise. Use additional paper if needed. ____/18

P: Stretch hamstrings

R:Extreme position of stretch for some individuals which could stress the low back or strain the hamstrings.

P: Stretch obliques and latissimus dorsi

R:These muscles are contracted to support the torso and arms in their position.

P: Stretch hamstrings

R:Poor alignment in upper spine and neck. Position of stretch may be excessive for some individuals, increasing the risk of strain to the hamstring muscles and tendons.

P: Stretch hamstrings, gluteus maximus and low back extensors

R: Excessive force on the upper spine and neck due to the degree of fl exion and the weight of the lower body.

P: Stretch abdominals and front torso

R: Neck and Spine are extremely hyperextended, increasing the risk of compression or impingement in the low back.

P: Stretch abdominals

R:Neck and Spine are extremelyhyperextended, increasing the risk ofcompression or impingement in thelow back.

Chapter 11Exercise SafetyLearning Activity #11.3Answers



Learning Outcome: To identify different types of injuries and basic fi rst aid treatment.Materials Needed: Worksheet below.Directions: Match up injury and fi rst aid term numbers with statements. Place numbers in blanks. . ____/29

1 Rest2 Ice3 Compression4 Elevation5 Strain6 Acute7 Chronic8 Sprain9 Fracture10 Dislocation11 Meniscus Tear12 Contusion13 Stress Fracture14 Tendonitis15 Bursitis16 Patellofemoral PainSyndrome17 Chondromalacia18 Shin Splints19 Plantar Fascia20 Metatarsalgia21 Neuroma22 Convulsion/Seizure23 Shock24 Fainting25 Hyperthermia26 Heat Cramps27 Heat Exhaustion28 Heat Stroke29 Hypothermia

23 Shock: CV system fails to supply adequate oxygen, nutrients to body parts12 Contusion: commonly known as a bruise17 Chondromalacia: gradual roughening, wearing of cartilage under patella10 Dislocation: is the displacement of a bone from its original position at a joint21 Neuroma: an entrapment of nerve between the metatarsal bones25 Hyperthermia: avoided if body can cool itself by evaporation of sweat7 Chronic: occur gradually over time24 Fainting: loss of consciousness, temporary decrease of blood supply to brain19 Plantar Fascia: infl ammation of broad connective tissue, sole of foot11 Meniscus Tear: a rip in the cartilage found in the knee joint1 Rest: to modify, reduce or completely stop the activity causing the injury13 Stress Fracture: a fracture or break in the bone due to repeated use26 Heat Cramps: loss of sodium from excessive sweating, imbalance in mineral

electrolytes28 Heat Stroke: life threatening condition, body can no longer cool itself by sweat-

ing5 Strain: an overstretching or tearing of a muscle or tendon15 Bursitis: infl ammation of bursa, synovial fi lled sacs located around joints22 Convulsion: disturbance in movement, behaviour, sensation, consciousness16 Patellofemoral Pain Syndrome: anterior knee pain felt in, around patella2 Ice: is applied to an injured area to reduce the pain and infl ammation, swelling18 Shin Splints: pain felt in the medial tibia3 Compression: works well to help keep the infl ammation down between ice ap-

plications29 Hypothermia: body’s temperature lowers, periphery to deeper tissues/organs20 Metatarsalgia: pain in the metatarsal heads of foot4 Elevation: raising the affected area above the level of the heart to reduce in-

fl ammation6 Acute: occur suddenly as a result of some kind of trauma8 Sprain: fi rst, second and third degree of tearing of ligament27 Heat Exhaustion: combination of salt and water loss14 Tendonitis: infl ammation of tendon, repetitive friction against bone9 Fracture: a break in the continuity of bone

Types of Injuries and Basic First Aid • Match Up




Learning Outcome: To learn safety tips for each joint.Materials Needed: Worksheet below.Directions: In point form write safety tips for each joint in space pro-vided.Use additional paper if needed. Four marks/joint. ____/30

Guidelines for Joint Safety • Worksheet

The Shoulder• avoid prolonged isometric contractions

at shoulder height• hold arms above or below shoulder

height to avoid impingementof nerves in this area

• work within joints normalrange of motion

• avoid excessive hyperfl exion(opening), especially if adding resistance

• laterally rotate the shoulder(palms supinated) during abduction,to reduce the risk of impingement

downward

The Back/Trunk• maintain

proper posturalalignment at all times• remember puppet on

the string at backof head, pull up

• minimize“non-supported”

spinal fl exion in astanding position(e.g. place hands

on thighswhen fl exing forward)at hips, in all activities• avoid non-supported

spinal fl exion plus rotation• use slow controlled movement

during hyperextension• avoid excessive hyperextension

• develop postural stability, with corestrength exercises (e.g.

isometrically contract transversusabdominis, hold for ten seconds

while continuing to breathe;do this exercise often)

The Knee• avoid going past 90 degreesduring “loaded” knee fl exion

• keep knees over ankles in all movements

• avoid rotating, pivotingon a planted foot

• avoid snapping, locking jointinto an extended, straight position

during exercises• avoidexcessive compression,

decrease impact activities• exercise on “forgiving” surfaces

• wearing shock-absorbing runners• avoid rotating knee out of alignment, (e.g. whip kick in

swimming breast stroke, keep knees in alignment with hip)

The Neck• keep chin pulled back in• maintain long, tall neck• during exercise hold tongueon roof of mouth to increasesupport to neck• use caution with hyperextension,avoid “collapsing” neck atbase of skull• avoid holding isometriccontractions for longerthan 8-10 sec. (e.g. duringabdominal exercises)

The Elbow• avoid “snapping”elbow into anextended, straightposition duringresistance exercises• avoid excessiverepetitions duringresistance exercises

The Pelvis• maintain “neutral”pelvis position vs. anterior orposterior pelvic tilt

The Hip• avoid abducting hip more than30 degrees from the midline• avoid excessive repetitionsduring hip abduction

The Wrist andFingers

• maintain correctalignment in wrists

during allexercises

• avoid excessiverepetitionsand body

weight on wrists,until strength,endurance is

builtprogressively

The Anklesand Toes

• turn toes slightly outduring lateral movements

• avoid surfaceswith no give to them

(concrete fl oors)• use supportive footwear,

wear orthotics if needed• avoid excessive

repetitions of jumping onmetatarsals (balls of

feet), in group exerciseclasses, balance exercise

movements bylocomoting inall directions




Chapter 11 AnswersTrue or False (Circle):1. T F It is important to hold ones breath during the exertion phaseof exercise.2. T F Musculoskeletal injuries occur in muscles, bones orconnective tissue.3. T F Fatigue, weight loss and decreased performance are signs of overtrain-ing.4. T F Pregnant women should not exercise.5. T F Weak abdominal muscles are a common cause of low back pain.6. T F Tendinitis is an example of an acute injury.

Fill in the Blanks:7. Provide three main mechanisms (causes) of exercise injury: Poor Training Habits; Poor Technique; Predisposing Factors; High Expectations and Unrealistic Goals; Overtraining

8. Name four things you can look for in determining whether or not an exercise is high risk. diffi cult to perform; poor postural position; beyond the joint’s normal range of motion; out of control; excessively fast; excessively heavy; excessively repetitive or sustained

9. The basic questionnaire used for health screening prior to exercise is the Par-Q.

10. The RICE method of injury treatment includes Rest, Ice, Compression, Elevation.

11. The benefi ts of weight training for mature adults include continued independent living; better physical and mental health; improved quality of life; more energy; move with fewer aches and pains.

12. Match Up:

a) Low Back Pain h Overstretching or tearing of a ligament

b) Obesity f Less available oxygen

c) Weaker Muscles d Narrowing of the coronary arteries

d) Angina pectoris g Poor technique

e) Training Changes e 6 - 12 weeks

f) Altitude c Associated with aging (and inactivity)

g) Mechanism of injury a Improves with stretching and strengthening

h) Sprain b Excessive body fat

Chapter 11Exercise SafetyLearning Activity # 11.6Chapter QuizAnswers

CFES FK SPB Quiz Answer Key 02/06/12

cfes fk program booklet quiz answer key (1)

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