IFPA PFT flashcards
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34 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Sarcomere
- The basic contractile unit of a muscle fiber, bounded by two Z lines. It contains actin and myosin filaments whose sliding shortens the sarcomere during contraction.
- Sliding filament theory
- Contraction occurs when myosin cross-bridges attach to actin and pull the filaments past each other. Calcium and ATP are required for this cycle to proceed.
- Type I muscle fibers
- Slow-twitch oxidative fibers with high capillary density, many mitochondria, and high fatigue resistance. They are recruited first for low-force, endurance-type activity.
- Motor unit
- One alpha motor neuron plus all the muscle fibers it innervates. Recruitment follows the size principle, with smaller slow units activated before larger fast units.
- Cardiac output
- The volume of blood pumped by the heart per minute, calculated as heart rate multiplied by stroke volume. Resting values average about five liters per minute.
- Phosphagen system
- The ATP-PCr energy system that supplies energy for very brief, maximal efforts of roughly ten seconds or less. It uses stored ATP and creatine phosphate.
- VO2max
- The maximal rate of oxygen uptake during exercise, calculated as cardiac output times the arteriovenous oxygen difference. It is a key marker of aerobic capacity.
- Lactate threshold
- The exercise intensity at which blood lactate begins to accumulate faster than it is cleared. It strongly predicts endurance performance and corresponds to ventilatory threshold.
- Eccentric contraction
- A muscle action in which the muscle lengthens while producing force, such as lowering a weight. Eccentric actions generate high force and commonly cause muscle soreness.
- Third-class lever
- A lever where the effort is applied between the fulcrum and the load. Most human joints, such as the biceps at the elbow, work as third-class levers.
- SAID principle
- Specific Adaptation to Imposed Demands: the body adapts specifically to the type of training stress placed on it. Training must mimic the target activity.
- EPOC
- Excess post-exercise oxygen consumption, the elevated oxygen uptake after exercise used to restore ATP, creatine phosphate, temperature, and hormone levels.
- Stroke volume
- The amount of blood ejected by the left ventricle per beat. Endurance training increases stroke volume, which lowers resting heart rate at a given cardiac output.
- Karvonen method
- A target heart-rate formula: ((HRmax minus HRrest) times intensity percentage) plus HRrest. It accounts for resting heart rate and is more individualized than percent-HRmax.
- Tanaka formula
- An age-based estimate of maximal heart rate: 208 minus (0.7 times age). It is generally more accurate than the traditional 220-minus-age formula.
- Epley formula
- An equation estimating one-repetition maximum from a submaximal set: 1RM approximately equals weight times (1 plus reps divided by 30).
- FITT-VP
- A program-design framework: Frequency, Intensity, Time, Type, Volume, and Progression. It organizes aerobic and resistance prescriptions into a complete plan.
- Pre-participation screening
- A health-history and risk-factor review done before exercise testing or training. It determines whether medical clearance is needed before moderate or vigorous activity.
- Progressive overload
- Systematically increasing training stress over time by adjusting intensity, volume, frequency, or density so the body continues to adapt.
- Sit-and-reach test
- A field test of hamstring and low-back flexibility. The client sits with legs extended and reaches forward; scores are compared with age- and sex-based norms.
- Energy balance
- The relationship between calories consumed and calories expended. A sustained surplus promotes weight gain; a sustained deficit promotes weight loss.
- Macronutrient calories
- Energy values per gram: carbohydrate four, protein four, fat nine, and alcohol seven kilocalories. These values allow calculation of daily calorie intake.
- Protein needs for athletes
- Resistance and endurance athletes commonly require about 1.2 to 2.0 grams of protein per kilogram of body weight daily, spread across meals, to support repair and adaptation.
- Creatine monohydrate
- A supplement that increases muscle phosphocreatine stores. Doses of about three to five grams daily can support short-duration, high-intensity performance and lean mass gains.
- Hypohydration
- A body-water deficit that raises heart rate and perceived effort and impairs thermoregulation. Urine color and body-weight change during exercise are practical indicators.
- Carbohydrate loading
- Increasing carbohydrate intake before endurance events to maximize muscle glycogen stores. It benefits events lasting longer than roughly ninety minutes of continuous effort.
- RAMP warm-up
- A four-phase warm-up: Raise body temperature and heart rate, Activate key muscles, Mobilize joints, and Potentiate with sport-specific intensity.
- PEACE & LOVE
- A soft-tissue injury protocol: Protect, Elevate, Avoid anti-inflammatories, Compress, Educate; then Load, Optimism, Vascularization, Exercise during rehabilitation.
- Concussion red flags
- Signs requiring emergency referral: loss of consciousness, worsening headache, repeated vomiting, seizures, unequal pupils, or focal neurological deficits. Return to play is withheld.
- Emergency action plan
- A written venue-specific plan listing emergency contacts, access routes, AED location, staff roles, and rehearsal procedures for responding to a medical emergency.
- Exertional heat stroke
- A life-threatening condition with core temperature above forty degrees Celsius, confusion, and hot skin. It requires immediate cooling and emergency medical transport.
- Scope of practice
- The legally defined boundaries of a fitness professional's role. Trainers may design and supervise exercise but must not diagnose conditions or prescribe treatment.
- Informed consent
- A client's voluntary agreement to participate after understanding the purpose, risks, benefits, alternatives, and right to withdraw. It should be documented before training.
- Motivational interviewing
- A client-centered counseling style using open questions, affirmations, reflections, and summaries to strengthen the client's own motivation for behavior change rather than giving advice.