All chapters Flashcards
SWOT analysis
Stengths
weakness
opportunities
threats
four P’s of Marketing
Product
Price
promotion
place
4 types of supports and what they are
Informational
Companisonship
emotional
Instrumental
Stages of change
Precontemplation Contemplation preperation action Maintenance
what is the cell body made up of
nucleus and organelles
what does the axon do
Transmits impulses to other neurons and effector sites (muscles and organs)
dendrites
receive messages from other neurons
four primary electrolytes
potassium
sodium
magnesium
water
what is the CNS
coordinates activity in the body
contains brain and spinal cord
Peripheral Nervous system
Two main functions
- Send sensory info from the body to CNS through afferent pathways
- 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
Mechanoreceptors
Respond to outside forces like touch and transmit through the sensroy nerves
Located in muscles, tendons, ligaments
Muscle spindles
ensory receptos within muscles
Stretch reflex
Signal from the muscle spindle that prevents it from lengthening past its capability
Golgie Tendon Organs GTO
Sensory receptors where muscle fibers meet tendons
Sensitive to tension and rate of tension
Activation causes muscles to relax
Join receptors
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
Nueroplacisity
Brain will continue change and grow, reforming pathways throughout your entire life
Neurocircuitry
Interconnection of neurons in the brain and the spinal cord
Development of motor skills
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
Axial skeletal system
Skull ribcage and vertebrae
appendicular skeletal system
Arms, legs, pelvis
osteoclasts
break down old tissue
osteoblasts
lays down and forms new bone tissue
Wolfs law
bone remodeling occurs in places that stress is placed on the bone
POWER =
Force X Velocity
Macro, meso, and micro cycle
Macro-Broken up into preparatory, competitive, and transition
Meso-Smaller scale broke up by moth
Micro- Broken up by week
linear periodizaiton
Gradually increasing intensity and load
undulating periodization
Changes in volume, intensity, and exercise selection
Squat used muscles
quads, glutes, hamstrings, calves
squat primary joints
ankle knee hip flexion and extension
hip hinge muscles
hams, glutes, low back, abdominals
hip hinge joints
hip flexion and extension
pulling movement muscles
lats teres major rhomboids trapezius biceps brachii and posterior deltoids
pulling joint actions
Shoulders: scapular retraction, shoulder extension, and shoulder horizontal abduction
Arms: elbow flexion
pushing motion muscles
pectoralis major, anterior deltoid, and triceps brachii
pushing motion join action
Shoulders: scapulae protraction, shoulder flexion, and horizontal adduction
Arms: elbow extension
Pressing movement muscles
Deltoids, trapezius, triceps brachii, and rotator cuff
pressing movement joints
Shoulders: shoulder flexion
Arms: elbow extension
Fartlek Training
Unstructured
Combines low, moderate, and high intensity
Nonexcercise activity thermogenesis NEAT
Energy throught the day
Principle of specificity
The body will adapt to the specific demands placed on ti
VO2 MAX
Max amount of oxygen an individual can use during exercise
Tanaka Formula
208 – (0.7 × age) = HRmax
Reciprocal anhibitionist
Prime mover (Agonist) contracts and antagonist relaxes
Synergist dominance
If one muscle is weakr others will pick up the slack
Neuromuscular efficiency
Bodies ability to recruit the right muscles
peroneals
outer shin
Tensor fascia latae
Front and slightly outside of the upper thigh
Piriformis
outer glute
Sagital plane of motion
Front to back
frontal plane of motion
side to side
transverse plane of motion
rotating
cervical spine
7 vertebrae
thoracic spine
12 vertebrae
lumbar spin
5 vertebrae
sacrum
Composed of five vertebrae that fuse together as the body develops into adulthood
Coccyx
Composed of three to five small fused bones
Osteokinematics
Movement of bone that is visible- flexion and tension
Arthrokinematics
join surface moment
roll, slide, spin
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
non axial joints
Moves in a plane side to side
Between the carpal bones in the writs
condyloid joints
Condyle fits into the elliptical of the other bone
Movement in one direction with minimal movement
Fingers
hinge joint
Uniaxial
Movement in one direction like elbow or ankle
saddle joint
Only found in the thumb
nonsynovial joint
No join capsule or connective tissue
Sutures of the skull
ligaments
connect bone to bone
ligaments
connect bone to bone
how many amino acids and how many essential
20- 9 essential
protein turnover
Process of breaking down internal proteins and recycling the amino acids
complete protein
Provides all essential amino acids
Animal sources, soy, hemp
High biological value
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
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.
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.
rotators muscles
stabilize and rotate spinal segments
multifidus
Stabilize, extend, and rotate spine
transverse abdominis
Increase intra-abdominal pressure
Quadratus lumborum
Lateral flexion of spine; elevation of pelvis
rectus abdominus
Trunk/spine flexion, rotation, and lateral flexion
external abdominal obliques
Spinal flexion, lateral flexion, and contralateral rotation
internal abdominal obliques
Spinal flexion, lateral flexion, and ipsilateral rotation
erector spine
Trunk/spine extension, rotation, and lateral flexion
Latissimus dorsi
Trunk/spine rotation (in addition to shoulder extension, adduction, and internal r
Iliopsoas
Hip flexion (in addition to hip adduction and external rotation)
lordatic
The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.
kyphotic
The normal curvature of the thoracic spine region, creating a convex portion of the spine
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)
stages of general adaption syndrome
Alarm- Fatigue, join paint, DOMS
Resistance Development- Body increases capacity and adjusts
Exhaustion-Prolonged intolerable stres
Principle of Specificity
Body will adapt to the demands that are placed on it
Also known as SAID- specific action to imposed demands
pyramid sets
increasing/decreasing weight with each set
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)
Giant Set
Performing four or more exercises in rotation with as little rest as possible between sets
peripheral heart action
A variation of circuit training that alternates upper and lower body exercises throughout the set
perturbation
External force applied
Applying pressure to someone in a plank
Proprioceptively rich environment
Unstable environment
integrated performance paradigm
forces must be eccentrically loaded, isometrically stabilized, and then unloaded or concentrically accelerated
The amortization phase
Transition between eccentric and cocentric
eccentric muscle physiological event and action
Stored elastic energy; stimulation of muscle spindles, signal sent to spinal cord
stretch of agonist muscle
amortization physiological event and action
Nerves meet synapse in spinal cord, signal sent to stretched muscle
Time between the eccentric and concentric phases
Concentric physiological event and action
Elastic energy release, enhanced muscle force production
Shortening of agonist muscle
sacropenia
age related loss of muscle
Kinesthetic awareness
Bodies awareness of its position as it moves throuhg planes of motion
Loaded movement training
Adding additional weight to dynamic full body movements
Arteriosclerosis
Hardening and loss of elasticity of arteries
Atherosclerosis
Process by which Plaque forms in the arteries reducing blood flow
Hypertension
Plaques that form in the arteries
excercising with diabetes
should be low impact
at least 5 days a week
circuit training
excercising with diabetes
should be low impact
exercising with diabetex
low impact
4-7 days a week
keep a snack on hand
avoid high intensity
excercising with hypertension
stable exercising-stationary bike, rower
avoid heavy lifting
stand and sit slowly
excercise and standing or seated position
