ALL Flashcards
Muscle Imbalances
Alteration of a muscle length surrounding a joint
Obesity
The condition of being considerably overweight and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over his or her recommended weight
What is the BMI of a typical obese individual
30 or greater
Refers to a person with a body mass index of 25-29.9 or who is between 25-30 pounds over the recommended weight
Overweight
These are also known as cholesterol and triglycerides and are carried in the bloodstream by protein molecules known as HDL and LDL
Blood lipids
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins
Diabetes mellitus
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility and a lack of core and joint stability
Deconditioned
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body positions and limb movement
Proprioception
An unstable physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms (examples include using stability balls and single-leg squats versus traditional
Proprioceptively enriched movement
Smaller divisions of training progressions that fall within the three building blocks of training
Phases of training
A muscle’s ability to contract for an extended period
Muscular endurance
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
Neuromuscular efficiency
What is the first phase of training that should be completed before anything else to prevent injury and or tension at the joints
Stabilization training
The muscle that acts as the initial and main source of motive power
Prime mover
Set of two exercises that are performed back-to-back without any rest between them
Superset
What type of training goal should be done by individuals with a goal of maximal muscle growth
Hypertrophy training
ability of muscles to exert maximal force output in a minimal amount of time
Rate of force production
the combination and interrelation of the nervous, muscular, and skeletal systems
human movement systems
A conglomeration of billions of cells specifically designed to provide a communication network within the human body
Nervous system
The ability of the nervous system to sense changes in either the internal or external environment
Sensory function
The ability of the nervous system to analyze and interpret sensory information to allow proper decision making, which produces the appropriate response
Integrative function
The neuromuscular response to the sensory information
Motor function
The functional unit of the nervous system
Neuron
These neuron transmit nerve impulses from effector sites via receptors to the brain and spinal cord – respond to touch, sound light and other stimuli
Sensory neurons
Transmit nerve impulses from one neuron to another
Interneurons
Transmit nerve impulses from the brain and spinal cord to effector sites
Motor neurons
The portion of the nervous system that consists of the brain and spinal cord
Central nervous system
Cranial and spinal nerves that spread throughout the body
Peripheral nervous system
Sensory receptor responsible for sensing distortion and pressure in body tissues
Mechanoreceptors
Receptors sensitive to change in length of the muscle and the rate of that change
Muscle spindles
Receptors sensitive to change in tension of the muscle and the rate of that change
Golgi-tendon organs
Receptors surrounding a joint that respond to pressure, acceleration, and declaration of the joint
Joint receptors
The body’s framework composed of bones and joints
Skeletal system
Provide a resting ground for muscles and protection of vital organs
Bones
Junction of bones, muscles and connective tissue at which movement occurs
Joints
Portion of the skeletal system that consists of the skull, rib cage, and vertebral column
Axial Skeleton
Portion of the skeletal system that includes the upper and lower extremities
Appendicular Skeleton
The link between the axial and appendicular skeleton
Pelvic girdle
The process of resorption and formation of bone
Remodeling
A type of bone cell that removes bone tissue
Osteoclasts
A type of cell that is responsible for bone formation
Osteoblasts
The end of long bones, which is mainly composed of cancellous bone, and house much of the red marrow involved in red blood cell production
Epiphysis
The shaft portion of a long bone
Diaphysis
The region of a long bone connecting the diaphysis to the epiphysis – a layer of cartilaginous cells in which growth in length of the diaphysis occurs
Epiphyseal plate
A dense membrane composed of fibrous connective tissue that closely wraps all bone
Periosteum
The central cavity of bone shafts where marrow is stored
Medullar cavity
Cartilage that covers the articular surfaces of bone
Articular cartilage
flattened or indented portions of bone which can be muscle attachment sites
depressions
projections protruding from the bone where muscles, tendons, and ligaments can attach
processes
A series of irregularly shaped bones called vertebrae that houses the spinal cord
Vertebral column
1st Seven vertebrae starting at the top of the spinal column
cervical spine
twelve vertebrae located in the upper/middle back behind the ribs
thoracic spine
five vertebrae of the low back below the thoracic spine
lumbar spine
triangular bone located below the lumbar spine
sacrum
located below the sacrum, more commonly known as the tailbone
coccyx
More specific term for joint motion
anthrokinematics
joints that are held together by a joint capsule and ligaments and are most associated with movement in the body
synovial joints
This joint is a non-axial joint and is the simplest moving of all joints
gliding joint
these joints because the condyle of one bone fits into the cavity of another bone to form the joint
condyloid joints
uniaxial joint allowing movement predominately in only the saggital plane
hinge joint
this joint is only found in the carpometacarpal joint in the thumb, allowing movement in two planes of motion
saddle joint
these joints are found in the atlantoaxiao joint at the base of the skull and the radioulnar joint of the elbow, allowing movement in one plane of motion
pivot joints
these are the most mobile of all joints, allowing movement in all three planes
ball-and-socket joints
joints that do not have a joint cavity, connective tissue, or cartilage
Nonsynovial joint
primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance and the limitation of improper joint movement
ligament
What is the best type of exercise for bone strength and health
weight-bearing exercise
Series of muscles that moves the skeleton
muscular system
A layer of connective tissue that surrounds the muscle
epimysium
the connective tissue that surrounds fascicles
perimysium
the deepest layer of connective tissue that surrounds individual muscle fibers
endomysium
connective tissue that attach muscle to bone and provide as an anchor for muscles to produce force
tendons
the functional unit of a muscle that produces muscular contraction and consist of repeating sections of actin and myosin
sarcomere
the contraction of a muscle generated by neural stimulation
neural activation
A motor neuron and all of the muscle fibers that it activates
motor unit
chemical messengers that cross the neuromuscular junction that transmit impulses from nerve to muscle
neurotransmitters
Type 1 Muscle fibers also known as ( ) muscle fibers have a high oxidative capacity and don’t fatigue as easily
Slow-twitch
Type 2 muscle fibers also known as (. ) muscle fibers have a low and oxidative capacity and fatigue easily
fast-twitch
these hormones help prepare the body for activity and are participants in the fight or flight reflex
catecholamines
In both men and women, this hormone plays a major role in the growth and repair of tissue
Testosterone
This hormone is referred to as a catabolic hormone and is associated with tissue breakdown
Cortisol
This hormone is primarily an anabolic hormone that is responsible for most growth and development during childhood up until puberty
Growth Hormone
These hormones are responsible for carbohydrate, protein and fat metabolism
Thyroid hormones
a hollow muscular organ that pumps blood through the body by means of rhythmic contraction
heart
The space in the chest between the lungs that contains all the internal organs of the chest except the lungs
Mediastinum
A specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate aka the pacemaker of the heart
SA Node
A small mass of specialized cardiac muscle fibers, located in the wall of the tight atrium of the heart, that receives the heartbeat impulse from the SA node and directs them to the walls of the ventricles
AV Node
the superior chamber of the heart that receives blood from the veins and forced it into the ventricles
Atrium
The inferior chamber of the heart that receives blood from the corresponding atrium, in turn, forces blood into the arteries
Ventricle
The amount of blood pumped out of the heart with each contraction
Stroke volume
The rate at which the heart pumps
Heart rate
heart rate x stroke volume; the overall performance of the heart
cardiac output
networks of hollow tubes that circulate blood through the body
blood vessels
vessels that transport blood away from the heart
arteries
The smaller blood vessels and the site of exchange of chemicals and water between the blood and tissues
capillaries
vessels that transport blood from the capillaries toward the heart
veins
small terminal branches of an artery, which end in capillaries
arterioles
the very small veins that connect capillaries to the larger veins
venules
a system of organs that collects oxygen from the external environment and transports it to the bloodstream
respiratory system
skeletal structures and soft tissues that work together to allow proper respiratory mechanics to occur and help pump blood back to the heart during inspiration
respiratory pump
the process of actively contracting the inspiratory muscles to move air into the body
inspiration
the process of actively or passively relaxing the inspiratory muscles to move air out of the body
expiration
the process of getting oxygen from the environment to the tissues of the body
diffusion
the highest rate of oxygen transport and utilization achieved at maximal physical exertion
Maximal Oxygen Consumption; VO2 Max
The study of energy in the human body
bioenergetics
all of the chemical reactions that occur in the body to maintain itself – process in which nutrients are acquired, transported, used and disposed of the body
metabolism
the examination of bioenergetic as it relates to the unique physiologic changes and demands placed on the body during exercise
exercise metabolism
the material or substance on which an enzyme acts
substrates
organic compounds of carbon, hydrogen and oxygen which are an important source of energy
carbohydrates
a simple sugar manufactured by the body from carbohydrates, fat and to a lesser extent protein
glucose
the complex carbohydrate molecule used to store carbohydrates in the liver and muscle cells
Glycogen
The chemical or substrate form in which most fat exists in food as well as in the body
triglycerides
amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur
Protein
The formation of glucose from non-carb sources such as amino acids
gluconeogenesis
energy storage and transfer unit within the cells of body
adenosine triphosphate
a high energy compound occurring in all cells from which ATP is formed
adenosine diphosphate
the breakdown of triglycerides into smaller subunits called free fatty acids to convert FFas into acetylCoA molecules, which then enter the kreb’s cycle and help to make more ATP
B-Oxidation
The state of which the body’s metabolism is elevated after exercise
EPOC
the science concerned with the internal and external forces acting on the human body and the effects produced by these forces
biomechanics
positioned above a point of reference
Superior
positioned below a point of reference
Inferior
positioned nearest the center of the body or point of reference
proximal
positioned farthest from the center of the body
distal
on the front of the body
Anterior/ventral
On the back of the body
Posterior/dorsal
positioned near the middle of the body
Medial
positioned toward the outside of the body
Lateral
Positioned on the opposite side of the body
contralateral
positioned on the same side of the body
ipsilateral
divides the body into left and right halves
saggital plane
a bending in which the joint segments decrease
flexion
a straightening movement in which the relative angle between two adjacent segments increases
extension
extension of a joint beyond the normal limit or range of motion
hyperextension
divides the body into front and back halves
frontal plane
Movement away from the midline
abduction
divides the body into top and bottom halves
transverse planes
rotation towards the middle of the body
internal rotation
rotation away from the middle of the body
external rotation
movement of the arm or thigh in the transverse plane from an anterior position to a lateral position
horizontal abduction
movement of the arm of thigh in the transverse plane from lateral position to an anterior position
horizontal adduction
adduction of scapula; shoulder blades move towards the midline
scapular retraction
abduction of scapula; shoulder blades move away from the midline
scapular protraction
downward motion of the scapula
scapular depression
upward motion of the scapula
scapular elevation
when a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle
concentric muscle action
when a muscle is exerting force equal to the force being placed on it leading to no visible change in the muscle length
isometric muscle action
When a muscle shortens at a constant speed over the full range of motion
isokinetic muscle action
An influence applied by one object to another which results in acceleration or deceleration of the second object
Force
The resting length of a muscle and the tension the muscle can produce at this resting length
length-tension relationship
muscle groups moving together to produce movement around a joint
force-couple
movement of the bones around the joints
rotary motion
A force that produces rotation
torque
motor response to internal and external environmental stimuli
motor behavior
how the CNS integrates internal and external sensory information with previous experiences to produce a motor response
motor control
Integration of motor control processes through practice and experience, leading to a permanent change in the capacity to produce skilled movements
motor learning
the change in motor skill behavior over time throughout the lifespan
motor development
groups of muscles that are recruited by the CNS to provide movement
Muscle synergies
the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movement
proprioception
the cooperation of the nervous and muscular system in gathering and interpreting information and executing movement
sensorimotor integration
the use of sensory information and the sensorimotor integration to help the human movement system in motor learning
feedback
the process whereby sensory information is used by the body to reactively monitor movement and the environment
internal feedback
information provided by some external source, such as health and fitness professional, to supplement the internal environment
external feedback
this pulse can be found by placing two fingers along the right side of the arm in line and just above the thumb
radial pulse
this pulse can be found by lightly placing two fingers on the neck, just to the side of the larynx
carotid pulse
This zone of training is used to build aerobic base and aids in recovery
One
This training zone of training increases aerobic and anaerobic endurance
Two
This training zone is used to build high end work capacity
Three
How can you determine someone’s estimated maximal heart rate?
220-age
the pressure of circulating blood against walls of the blood vessels after blood is ejected from the heart
blood pressure
What is the recommended body fat percentage for a young man
8-22%
What is the recommended body fat percentage for a young woman
20-35%
What body fat percentage would signal that a man is “athletic”
5-13%
What body fat percentage would signal that a woman is “athletic”
12-22%
How can you calculate someone’s fat mass?
Body fat % x scale weight
This test is designed to estimate an individual’s cardiorespiratory fitness level or sub maximal bout of stair climbing at a set pace for 3 minutes
YMCA 3-minute step test
a postural distortion syndrome characterized by foot pronation and adducted and internally rotated knees
pronation distortion syndrome
a postural distortion syndrome characterized by an anterior tilt to the pelvis (arched low back)
Lower crossed syndrome
a postural distortion syndrome characterized by a forward head and rounded shoulders
upper crossed syndrome
the normal extensibility of all soft tissues that allow the full range of motion of a joint
flexibility
capability to be elongated or stretched
extensibility
the combination of flexibility and the nervous system’s ability to control this range of motion efficiently
Dynamic range of motion
the ability of the neuromuscular system to allow agonist, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion
neuromuscular efficiency
predictable patterns of muscle imbalances
postural distortion patterns
the tendency of the body to seek the path of least resistance during functional movement patterns
relative flexibility
alteration of muscle length surrounding a joint
muscle imbalance
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place
reciprocal inhibition
the concept of muscle inhibition, caused by a tight agent, which inhibits its functional antagonist
altered reciprocal inhibition
the neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover
synergistic dominance
the motions of joints in the body
anthrokinematics
Altered force at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint
arthrokinetic dysfunction
the process by which neural impulsed that sense tension are greater than the impulses that cause muscles to contract, providing inhibitory effect to the muscle spindles
autogenic inhibition
consistently repeating the same pattern of motion, which may place abnormal stresses on the body
pattern overload
this type of flexibility is designed to increase joint ROM, improve muscle imbalances and correct altered joint motion
corrective flexibility
stretching technique that focuses on neural system and fascial system in the body – by applying gentle force to an adhesion or knot, the elastic
myofascial release
the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds
Static stretching
the process of using agonists and synergists to dynamically move the joint into a range of motion
active-isolated stretch
the active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion
dynamic stretch
the ability of the circulatory and respiratory systems to supply-oxygen rich blood to skeletal muscles during sustained physical activity
Cardiorespiratory fitness
Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of psychologic, psychical and performance adaptations by placing stress on the cardiorespiratory system
Integrated respiratory training
low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow
General warm up
low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow
specific-warm up
what does FITTE stand for??
Frequency, Intensity, Time, Type, Enjoyment
the number of training session in a given time frame
frequency
the level of demand that a given activity places on the body
Intensity
the highest rate of oxygen transport and utilization achieved at maximal physical exertion
VO2 max
The difference between resting and maximal or peak oxygen consumption
oxygen uptake reserve (Vo2R)
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from aerobic to anaerobic energy production
Ventilatory threshold
The length of time an individual is engaged in a given activity
Time
The type or mode of physical activity that an individual is engaged in
Type
The amount of pleasure derived from performing a physical activity
Enjoyment
Excessive frequency, volume, intensity of training, resulting in fatigue
Overtraining
A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine
drawing-in maneuver
Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time
bracing
When the body is in equilibrium and stationary meaning no linear or angular movement
balance
The ability to move and change directions under various conditions without falling
dynamic balance
ability of muscles to exert maximal force output in a minimal amount of time
rate of force production
exercises that generate quick, powerful movements involved in explosive concentric muscle contraction preceded by an eccentric muscle action
Plyometric (reactive) training
To move with efficiency, forces must be dampened (eccentrically) stabilized (isometrically) and then accelerated (concentrically)
integrated performance paradigm
The ability to move the body in one intended direction as fast as possible
speed
The number of strides taken in a given amount of time
stride rate
the distance covered with each stride
stride length
proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion and natural pelvis
Frontside mechanics
proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and natural pelvis
backside mechanics
the ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
agility
the ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions, during functional activities
quickness
prolonged stress or stress that is intolerable and will produce distress to the system
exhaustion
division of a training program into smaller, progressive stages
periodization
principle that states the body will adapt to the specific demands that are placed on it
specificity
refers to the weight and movements placed on the body
mechanical specificity
refers to the speed of contraction and exercise selection
neuromuscular specificity
refers to the energy demand placed on the body
metabolic specificity
the ability to produce and maintain force production for prolonged periods of time
muscular endurance
enlargement of skeletal muscle fiber in response to overcoming from high volumes of tension
muscular hypertrophy
the ability of the neuromuscular system to produce internal tension to overcome an external load
strength
the ability of the neuromuscular system to produce the greatest force in the shortest time
power
one complete movement of a single exercise
repetition
a group of consecutive repetitions
Set
An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage
training intensity
the speed at which each repetition is performed
repetition tempo
the time taken to recuperate between sets
rest interval
amount of physical training performed within a specified period
training volume
the number of training sessions performed during a specified period
training frequency
the timeframe of a workout or the length of time pent in one phase of training
training duration
the process of choosing appropriate exercises for a client’s program
exercise selection
Which type of pressure within the arterial system represents when the heart is resting and filling with blood?
diastolic
What is the preferred pulse point to record a client’s heart rate?
radial artery
Which assessment should a trainer use to determine which heart rate zone a client should begin training at
YMCA STEP TEST
What is a good test for a trainer to assess the muscular endurance of the upper body
Push up assessment
What affect do beta-blockers have on the heart?
They decrease heart rate
A trainer performs static stretching of the calves on his client after assessing an overhead squat. What may have prompted him to do so?
The client’ feet turned out
What type of flexibility would be appropriate for the power level phase 5 of the OPT model?
functional flexibility
To most effectively target tensor fascia later, while standing a client’s back leg should be in what position
externally rotated
Which type of flexibility is designed to increase joint range of motion, improve muscle imbalances and correct altered joint motion?
corrective flexibility
Predictable patterns of muscle imbalances
postural distortion patterns
what does dynamic stretching use to improve soft tissue extensibility
reciprocal inhibition
how long does pressure need to be held on the tender spot while using self-myofascial release
30 seconds minimum
how can a trainer tell that a client is ready to advance from stage 1 to stage 2 cardiorespiratory training
client can maintain a zone 1 heart rate for 30 minutes
what formula is used to determine a client’s target heart rate during exercise?
Heart Rate Reserve Method
what are the muscles of global stabilization system primarily responsible for?
transferring loads between the upper and lower extremities
If a client is portraying difficult in a prone iso-ab exercise, what is one way to regress the movement?
quadruped arm and opposite leg raise
what do the local core stabilizers attach to?
vertebrae
How long should a client hold the landing position of a squat jump?
3-5 seconds
Ice-skaters are an example of which type of exercise?
Plyometric-Power
What is an alternative name for plyometric training?
Reactive training
During butt kicks, a personal trainer recognize his client arching his low back at the height of the jump, This signifies that which muscle group may be experiencing some tightness?
quadriceps
how much caffeine per kg of body weight should be consumed about an hour prior to exercise to produce the most effective ergogenic response
3-6 mg
What is the recommendation for caffeine intake for performance enhancement
3-6 mg/kg
Excess intake of Vitamin D can lead to
Calcification of arteries
large doses of beta-carotene cause an increased risk of?
Lung cancers in smokers
How should calcium supplements be consumed for best results
spaced throughout the day
What is the process of communication that shows appreciation of clients and their strengths?
affirmations
What are the two type of fitness goals
process and product
A client has achieved the maintenance stage if he or she has maintained change for
6 months or more
What is the most frequently reported reason for people not exercising
lack of time
Shortness of breath
Dyspnea
