7th edition Flashcards
Acute Disease
Suddenly occurring medical condition that can be treated and healed in a short period of time.
Chronic disease
A medical condition that persists without quickly going away, or being cured all together.
Being overweight or obese, greatly increases the chances of?
Developing a chronic disease.
Cardiovascular disease
Is a broad term, describing numerous problems of the heart and blood vessels, including stroke, heart attacks, heart, failure, heart valve, problems, and arrhythmias
One of the primary risk factors for heart, disease, and stroke, which are the global leading causes of death.
Hypertension
Define Cholesterol
A waxy substance found in the blood that is made up of a combination of protein and fatty acids.
Diabetes
Is the disease in which blood glucose levels are too high. Glucose comes from the food we eat.
Define Insulin
A hormone produced by the pancreas that helps glucose get into cells to provide energy for work.
Define Cancer
Abnormal growth of cells that can result from a wide range of genetic and environmental factors.
Define COPD
Chronic obstructive pulmonary disease is an umbrella term for lung disease, is characterized by increased breathlessness, airflow, limitation, and accelerated decline of lung function.
What are two of the most common issues at the foot and ankle?
Sprains and plantar fasciitis. And ankle sprain occurs when a person, rolls, twist or turns and ankle with stretches or tears, ligaments, whereas plantar fasciitis causes pain in the planter, fascia tissue located on the underside of the foot.
Define LPHC
Lumbopelvic hip complex is made up of the lumbar spine, pelvis, abdomen, and hip Musko, skeletal structures. It is more commonly referred to as the core. The LPHC is an important anatomical structure because it connects the upper and lower halves of a persons body.
Regular exercise and increase physical activity improve what?
Numerous types of Musko, skeletal dysfunction and chronic disease.
Forecasting is?
Predicting how many clients will need to be serviced to support a desired annual financial goal.
Define marketing
Process of communicating how a specific product or service will meet the wants and needs of a potential client.
Four P’s of marketing
Product, price, promotion, and place.
Define intrinsic motivation
The motivation to do some thing that comes from within an individual. It is strongly related to long-term adherence.
Define extrinsic motivation
When someone does something for rewards or recognition.
Common barriers to exercise include
Lack of time, unrealistic, goals, lack of social support, social, physique, anxiety, lack of convenience, and ambivalence, but all barriers can be either eliminated or minimized with some basic strategies that provide realistic solutions or alternatives
Ambivalence to exercise occurs when
Someone has mixed feelings about exercise and likely see is pros and cons to participation.
Instrumental support includes
The tangible things that assist people with the ability to exercise, such as providing transportation to a fitness facility, assisting with childcare, or packing someone’s gym bag.
Emotional support comes from
Being caring, empathetic, and concerned about someone’s experience with exercise.
Define empathy
The ability to relate to the way another person feels or views a situation.
Informational support includes
Providing accurate and current information about fitness and exercise. It is one of the main reasons why someone will seek out a fitness professional.
Companionship support is when
Someone exercises with another person.
The stages of change include
Precontemplation, contemplation, preparation, action, and maintenance.
S.M.A.R.T
Specific, measurable, attainable, realistic, and timely.
The human movement system includes
Integration of the nervous, skeletal, and muscular systems.
The nervous system provides
Provides sensory (afferent) and motor (efferent) information.
The PNS, peripheral nervous system contains
Contains different types of sensory receptors, such as mechanoreceptors, nociceptors, chemoreceptors, and photoreceptors.
The nervous system includes
The CNS (brain and spinal cord) and PNS (somatic and autonomic nervous system).
What is the functional unit of the nervous system?
Neuron
What are two important sensory receptors
The muscle spindle and Golgi tendon organ
The nervous system requires different electrolytes for proper function, which include
Sodium, potassium, magnesium, and water.
What are the three stages of motor skill development?
Cognitive, associative, and autonomous
The skeletal system provides
Support for the body and protects the internal organs.
What are the two divisions of the skeletal system?
Axial and appendicular
What are the five categories of bones
Long, short, flat, irregular, and sesamoid.
Bone growth occurs throughout life in remodels itself with specialized cells called
Osteoblast and osteoclasts
Name the five distinct regions of the vertebral column
Cervical, thoracic, lumbar, sacrum, and coccyx
What does Osteo kinematic describe?
Bone movement
What does arthrokinematic describe?
Movement at the joint surface
Name the six classifications of synovial joints
Gliding (plane), condyloid, hinge, saddle, pivot, and ball-and-socket joints
Barriers to exercise
Not enough time
unrealistic goals
Lack of support
Social physique
Convenience
Five stages of change
Precontemplation, contemplation, preparation, action, maintenance
Common vitamins, with adverse effects, when consumed in excess
Zinc, iron, vitamin D, vitamin a
Fluid recommendations
6 to 12 ounces every 15 to 20 minutes of exercise
16 to 24 ounces per pound lost during exercise
Macro calories
Protein 4 cal/gram
Carb 4 cal/gram
Fat 9 cal/gram
Alcohol 7 cal/gram
Recommended macros
Protein 10%-35%
Carb 45-65%
Fat 20-35%
Amino acids
20 total, 8 essential
Protein intake
Sedentary = .4g/lb
Strength = .5-.8g/lb
Endurance = .5-.6g/lb
Exercise tools
Free weights, machines, cable, machines, elastic bands, medicine, balls, kettle, bells, body weight, TRX, Bosu, ball, stability ball
Program design continuum:
Muscle Endurance/stabilization
Reps: 12 to 20
Sets: 1-3
Intensity: 50%-70%
Tempo: slow (4/2/1)
Rest: 0-90 seconds
Program design continuum
Muscular Development/Hypertrophy
Reps: 6 to 12
Set: 3 to 5
Intensity: 70% - 85%
Tempo: Moderate (2/0/2)
Rest: 0-60 seconds
Program design continuum
Max Strength
Reps: 1 to 5
Sets: 4-6
Intensity: 85% - 100%
Tempo: fast
Rest: 3 to 5 minutes
Program design continuum
Power
Reps: 1 to 10
Sets: 3-6
Intensity: 35% to 45%
Tempo: fast
Rest: 3-5minutes
ATP Recovery
20-30 seconds = 50%
40 sec = 75%
60 sec = 85%
3 min = 100%
Acute variables of training
Repetition
Set
Training intensity
Rep tempo
Rest interval
Training volume
Training frequency
Training duration
Exercise selection
What does diastolic pressure measure?
The pressure in your arteries when your heart rests between beats
What does systolic pressure measure?
The pressure in your arteries when your heat beats
Main purpose of circuit training?
Full body workouts that waste little time
What is the main purpose of aerobic training or cardio?
Build endurance, burns, calories, and suits athlete training
What is the main purpose of interval training
High intensity training them to find muscles and increases metabolism
What is the main purpose of flexibility training?
Increases mobility and the range of motion, as well as improve posture and balance
Define homeostasis
Homeostasis is the state of study, internal, physical, and chemical conditions maintained by the body
Name the 3 levels with phases included in OPT model
Level 1: Stabilization
Phase 1: Stabilization Endurance
Level 2: Strength
Phase 2: Strength Endurance
Phase 3: Muscular Development
Phase 4: Maximal Strength
Level 3: Power
Phase 5: Power
What is the sympathetic nervous system responsible for?
The Bodys automatic reaction to high stress and emergency situation is also known as fight or flight
What does the parasympathetic nervous system control?
Control the Every day, normal functioning within the body during a relaxed state
What is the name of the energy source within muscle cells that make muscle contraction possible?
Adenosine tri phosphate, also known as ATP is the chemical energy substance created by the body from nutrients that fuels muscle contraction from within the muscle cells
What are the names of the message carriers that signal both stretch reflex in autogenic inhibition during static stretching
The sensory neurons and inhibitory neurons
Which phases of resistance training utilize 2/0/2 tempo in repetitions?
Phases two, three, and four (strength)
Define arteriosclerosis
A cardiovascular disorder that results from hardening and narrowing of the arteries, specifically due to the buildup of excess plaque
Which of the bodies six major systems is living tissue responsible for the essential function of hemopoiesis
The skeletal system has many important functions, including the formation of blood cells (hemopoiesis), movement, support, and protection and storage of blood cells
What is the regression formula for maximal heart rate calculation?
208-(0.7 x age)
When does triple flexion/extension occur?
When the hip, ankle, and knee joints are all flex or extended at the same time; this occurs during gait mechanics as well as cable rotation exercises
How many vertebrae in the vertebral column
33
What is the average resting heart rate for females and males?
The average resting heart rate is approximately 75 for females and 70 for males
Optimal, tissue, recovery, normal joint, arthrokinematic’s, and neuromuscular efficiency are all reasons and benefits of which type of training
Core training, promotes, neuromuscular, control, tissue, recovery, force, couple, relationships, joint, arthrokinematic’s, and neuromuscular efficiency
Type one muscle fibers
Slow twitch, or smaller in size, produce less force, and are fatigue resistant
Type II muscle fibers
Fast twitch, or larger in size, produce more force, and fatigue quickly
The cardio respiratory system is comprised of?
The heart, blood, blood vessels, and lungs
The respiratory system is comprised of?
Respiratory airways, lungs and respiratory muscles
Named the area where the heart is contained
Mediastinum
Normal heart range
60 to 100 bpm
Each side of the heart has two chambers
An atrium and ventricle
The right atrium
Gathers deoxygenated blood returning to the heart from the body, and then sent it to the right ventricle, and to the lungs for oxygenation
The left atrium
Receives oxygenated blood from the lungs and sent it to the left ventricle to be pumped out into the body
The pulmonary artery
Transports deoxygenated blood from the right ventricle to the lungs
The pulmonary vein
Transports oxygenated blood from the lungs to the left atrium
Define stroke volume
The amount of blood pumped out of the heart with each contraction
Ultimately a product of end systolic volume minus end diastolic volume
End diastolic volume
The volume of blood in the ventricle prior to contraction
End systolic volume
The amount of blood present in the ventricle after contraction
Normal blood pressure
Is a systolic less than 120 MM Hg, with a diastolic of less than 80 MM Hg
Arteries transport ?
Blood away from the heart to the body
Veins transport?
Blood back to the heart
Capillaries function?
As an exchange channel between the vessels and bodily tissues
Normal respiratory rate
12 to 16 breaths per minute and relies on the primary respiratory muscles, the diaphragm and intercostals
Define diffusion
The process of getting oxygen from the environment to the bodies tissues
Bradypnea? Tachypnea?
Bradypnea a respiratory rate of less than eight breaths per minute considered too slow and tachypnea a rate of greater than 24 breaths per minute, considered too high
What controls the majority of functions for the endocrine system?
Hypothalamus and pituitary gland
The endocrine system is comprised of
Glands that secrete hormones
When hormones are released into the bloodstream, what happens?
They are protected by transporters, which carry them to the intended organ or structure, where they bind with the receptor to stimulate a particular function
Cortisol
Considered a catabolic hormone, is produced by the adrenal cortex, and is sensitive to blood sugar and sleep. May be used to aid in recovery from exercise, and as a marker of overtraining.
Thyroid hormones functions in the body
Metabolism and increasing bone mineral density through the secretion of calcitonin
The digestive system consists of
The oral cavity (head and mouth), the upper G.I. system (stomach, small intestine [duodenum,jejunum,and ileum], and the lower, G.I. tract (large intestine, rectum and anus) as well as liver, gallbladder, and pancreas
Describe cardiac output
Beats per minute multiplied by the amount of blood pumped per beat
The blood vessels that collect blood from capillaries to merge with beans, and begin the transport of blood back to the heart are known as
Venules
At what measurement is a cholesterol reading considered high?
Greater than 200 mg/DL
Vessels that moves blood away from the heart to the rest of the body are known as
Arteries
