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1
Q

SWOT analysis

A

Stengths
weakness
opportunities
threats

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2
Q

four P’s of Marketing

A

Product
Price
promotion
place

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3
Q

4 types of supports and what they are

A

Informational
Companisonship
emotional
Instrumental

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4
Q

Stages of change

A 
Precontemplation
Contemplation
preperation
action
Maintenance
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5
Q

what is the cell body made up of

A

nucleus and organelles

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6
Q

what does the axon do

A

Transmits impulses to other neurons and effector sites (muscles and organs)

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7
Q

dendrites

A

receive messages from other neurons

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8
Q

four primary electrolytes

A

potassium
sodium
magnesium
water

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9
Q

what is the CNS

A

coordinates activity in the body

contains brain and spinal cord

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10
Q

Peripheral Nervous system

A

Two main functions

  1. Send sensory info from the body to CNS through afferent pathways
  2. And send info from CNS to rest of the body via efferent pathway
    - Interneurons are only in the CNS and connect the afferent and efferent pathways

Sensory receptors
- Mechanoreceptors
Respond to mechanical forces- touch and pressure

Nociceptors
-pain

Chemoreceptors
- chemical - taste and smell

Photoreceptors
-Light- vision

Somatic Nervous System
   -Serve out of body
  -Responsible for voluntary movement
Autonomic Nervous system
  -Supplies neural input to organs for involuntary processes
Two subdivisions
       1. Sympathetic 
           Fight or flight
           Increased neural activity
2. Parasympathetic
          Rest and digest
        Decrease neural activity
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11
Q

Mechanoreceptors

A

Respond to outside forces like touch and transmit through the sensroy nerves
Located in muscles, tendons, ligaments

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12
Q

Muscle spindles

A

ensory receptos within muscles
Stretch reflex
Signal from the muscle spindle that prevents it from lengthening past its capability

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13
Q

Golgie Tendon Organs GTO

A

Sensory receptors where muscle fibers meet tendons
Sensitive to tension and rate of tension
Activation causes muscles to relax

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14
Q

Join receptors

A

Located in and around the join capsule
Respond to pressure acceleration and deceleration of the joint.
Act to signal extreme join positioning to prevent injury

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15
Q

Nueroplacisity

A

Brain will continue change and grow, reforming pathways throughout your entire life

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16
Q

Neurocircuitry

A

Interconnection of neurons in the brain and the spinal cord

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17
Q

Development of motor skills

A

Stage 1- cognitive
Just learning. Understand the goals but cant consistently executre

Stage 2- Associative
Begins to understand the skill. They refine but cant perform without error

Stage 3- autonomous
Mastered the skill. Consistently without error

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18
Q

Axial skeletal system

A

Skull ribcage and vertebrae

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19
Q

appendicular skeletal system

A

Arms, legs, pelvis

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20
Q

osteoclasts

A

break down old tissue

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21
Q

osteoblasts

A

lays down and forms new bone tissue

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22
Q

Wolfs law

A

bone remodeling occurs in places that stress is placed on the bone

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23
Q

POWER =

A

Force X Velocity

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24
Q

Macro, meso, and micro cycle

A

Macro-Broken up into preparatory, competitive, and transition

Meso-Smaller scale broke up by moth

Micro- Broken up by week

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25
linear periodizaiton
Gradually increasing intensity and load
26
undulating periodization
Changes in volume, intensity, and exercise selection
27
Squat used muscles
quads, glutes, hamstrings, calves
28
squat primary joints
ankle knee hip flexion and extension
29
hip hinge muscles
hams, glutes, low back, abdominals
30
hip hinge joints
hip flexion and extension
31
pulling movement muscles
``` lats teres major rhomboids trapezius biceps brachii and posterior deltoids ```
32
pulling joint actions
Shoulders: scapular retraction, shoulder extension, and shoulder horizontal abduction Arms: elbow flexion
33
pushing motion muscles
pectoralis major, anterior deltoid, and triceps brachii
34
pushing motion join action
Shoulders: scapulae protraction, shoulder flexion, and horizontal adduction Arms: elbow extension
35
Pressing movement muscles
Deltoids, trapezius, triceps brachii, and rotator cuff
36
pressing movement joints
Shoulders: shoulder flexion Arms: elbow extension
37
Fartlek Training
Unstructured | Combines low, moderate, and high intensity
38
Nonexcercise activity thermogenesis NEAT
Energy throught the day
39
Principle of specificity
The body will adapt to the specific demands placed on ti
40
VO2 MAX
Max amount of oxygen an individual can use during exercise
41
Tanaka Formula
208 – (0.7 × age) = HRmax
42
Reciprocal anhibitionist
Prime mover (Agonist) contracts and antagonist relaxes
43
Synergist dominance
If one muscle is weakr others will pick up the slack
44
Neuromuscular efficiency
Bodies ability to recruit the right muscles
45
peroneals
outer shin
46
Tensor fascia latae
Front and slightly outside of the upper thigh
47
Piriformis
outer glute
48
Sagital plane of motion
Front to back
49
frontal plane of motion
side to side
50
transverse plane of motion
rotating
51
cervical spine
7 vertebrae
52
thoracic spine
12 vertebrae
53
lumbar spin
5 vertebrae
54
sacrum
Composed of five vertebrae that fuse together as the body develops into adulthood
55
Coccyx
Composed of three to five small fused bones
56
Osteokinematics
Movement of bone that is visible- flexion and tension
57
Arthrokinematics
join surface moment | roll, slide, spin
58
synovial joints
80% of bones in the body Have synovial capsule Collagenous structure surrounding the entire joint Synovial membrane Inner layer of the capsule Synovial fluid Looks like egg whites works like engine fluid Secreted from membrane and lubricates surfaces
59
non axial joints
Moves in a plane side to side | Between the carpal bones in the writs
60
condyloid joints
Condyle fits into the elliptical of the other bone Movement in one direction with minimal movement Fingers
61
hinge joint
Uniaxial | Movement in one direction like elbow or ankle
62
saddle joint
Only found in the thumb
63
nonsynovial joint
No join capsule or connective tissue | Sutures of the skull
64
ligaments
connect bone to bone
64
ligaments
connect bone to bone
65
how many amino acids and how many essential
20- 9 essential
66
protein turnover
Process of breaking down internal proteins and recycling the amino acids
67
complete protein
Provides all essential amino acids Animal sources, soy, hemp High biological value
68
incomplete protein
``` Lacking one or more essential acids Veggies, legumes, etc. Mutual supplementation Eating two incomplete protein sources to get all the AA’s Low Biological Value proteins ```
69
Protein efficiency ratio (PER):
A value assigned to a protein that is based on the amount of weight gain of a subject divided by the amount ingested of that particular protein during a test period.
70
Biological value (BV):
A measure of the digestion and absorption of the amino acids provided by a protein source. BV reflects the amount of the absorbed protein that is used in the synthesis of new proteins in the body.
71
rotators muscles
stabilize and rotate spinal segments
72
multifidus
Stabilize, extend, and rotate spine
73
transverse abdominis
Increase intra-abdominal pressure
74
Quadratus lumborum
Lateral flexion of spine; elevation of pelvis
75
rectus abdominus
Trunk/spine flexion, rotation, and lateral flexion
76
external abdominal obliques
Spinal flexion, lateral flexion, and contralateral rotation
77
internal abdominal obliques
Spinal flexion, lateral flexion, and ipsilateral rotation
78
erector spine
Trunk/spine extension, rotation, and lateral flexion
79
Latissimus dorsi
Trunk/spine rotation (in addition to shoulder extension, adduction, and internal r
80
Iliopsoas
Hip flexion (in addition to hip adduction and external rotation)
81
lordatic
The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.
82
kyphotic
The normal curvature of the thoracic spine region, creating a convex portion of the spine
83
five kinetic chain checkpoints
Feet: Approximately shoulder-width apart (when appropriate) and pointing straight ahead (when appropriate) Knees: In line with the second and third toes (avoid allowing knees to cave inward) Hips: Level and in a neutral position Shoulders: Neutral position (not protracted or elevated) Head: Cervical spine in a neutral position (chin tuck)
84
stages of general adaption syndrome
Alarm- Fatigue, join paint, DOMS Resistance Development- Body increases capacity and adjusts Exhaustion-Prolonged intolerable stres
85
Principle of Specificity
Body will adapt to the demands that are placed on it | Also known as SAID- specific action to imposed demands
86
pyramid sets
increasing/decreasing weight with each set
87
complex training
Performing a multijoint or compound exercise, with a heavy load, immediately followed by an explosive movement (e.g., a barbell squat then a vertical jump)
88
Giant Set
Performing four or more exercises in rotation with as little rest as possible between sets
89
peripheral heart action
A variation of circuit training that alternates upper and lower body exercises throughout the set
90
perturbation
External force applied | Applying pressure to someone in a plank
91
Proprioceptively rich environment
Unstable environment
92
integrated performance paradigm
forces must be eccentrically loaded, isometrically stabilized, and then unloaded or concentrically accelerated
93
The amortization phase
Transition between eccentric and cocentric
94
eccentric muscle physiological event and action
Stored elastic energy; stimulation of muscle spindles, signal sent to spinal cord stretch of agonist muscle
95
amortization physiological event and action
Nerves meet synapse in spinal cord, signal sent to stretched muscle Time between the eccentric and concentric phases
96
Concentric physiological event and action
Elastic energy release, enhanced muscle force production Shortening of agonist muscle
97
sacropenia
age related loss of muscle
98
Kinesthetic awareness
Bodies awareness of its position as it moves throuhg planes of motion
99
Loaded movement training
Adding additional weight to dynamic full body movements
100
Arteriosclerosis
Hardening and loss of elasticity of arteries
101
Atherosclerosis
Process by which Plaque forms in the arteries reducing blood flow
102
Hypertension
Plaques that form in the arteries
103
excercising with diabetes
should be low impact at least 5 days a week circuit training
103
excercising with diabetes
should be low impact
104
exercising with diabetex
low impact 4-7 days a week keep a snack on hand avoid high intensity
105
excercising with hypertension
stable exercising-stationary bike, rower avoid heavy lifting stand and sit slowly excercise and standing or seated position

NASM CPT (5 decks)

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