Anaatomy Flashcards
Clarify when stretching and strengthening protocols should be used to improve postural deviations
Excessive hyper kyphosis-
Stretching- pectoralis major and upper trapezius
Strengthening- lower trapezius
Excessive hyper lordosis-
Stretching- hip flexor, erector spinae and quadratus lumborum
Strengthening- hamstrings, gluteus maximus, core stabilisers and rectus abdominus
Scoliosis-
Unilateral training and stretching protocols being conscious not to strengthen one side more than the other
Sway back-
Shorten hip flexors- encourage plumb line posture bringing hips back to midline
Flatback-
Strengthen lumbar spine through full range extension
Identify the anatomical terms of location
medial and lateral
anterior and posterior
superior and inferior
proximal and distal
unilateral and bilateral
contralateral and ipsilateral
Recognise the anatomical planes of motion for joint actions and associated exercises
frontal
sagittal
transverse
Describe the classification of a first class leaver and its effect on the joints/ joint action
A first class leaver has its axis located between the weight (resistance) and the force
Describe the classification of a second class leaver and its effect on the joints/ joint action
A second class leaver has the weight (resistance) located between the axis and the force. E.g. lower leg when someone stands with toes plantar flexed. The axis is formed by the metatarsophalangeal joints in the foot, the resistance is the weight of the body and the force is applied to the calcaneus bone (heel) by the gastrocnemius and soleus muscles through the achilleas tendon
Describe the classification of a third class leaver and its effect on the joints/ joint action
A third class leaver is the most common in the human body and is where force is applied between the resistance (weight) and the axis. An example is a bicep cur
Explain the short term effects of exercise on the musculoskeletal system and disease process
- Muscle temperature and overall core body temperature increases
- Levels of lactic acid in the blood rises causing a burning or aching sensation in in the muscles
- Joint become more mobile due to increased flow and viscosity of of the synovial fluid
Explain the long term effects of exercise on the musculoskeletal system and disease process
- Increase in muscle strength
-Joints become more stable
-Increase in the size and number of mitochondria in muscles - Muscles capable of utilising more oxygen and fat at any given time
Explain what is meant by the term Delayed onset muscles soreness (DOMS)
DOMS is muscle pain, stiffness or soreness that is felt 12-72 hours after exercise and involves protein degradation and ultrastructural changes
What could be the cause of DOMS
- Starting a new exercise programme
- A change in sport activities
- An increase in the duration or intensity of exercise or activity
- Activities which include an eccentric component
Compare the effects of different types of exercise on the prevention and treatment of osteoporosis and osteoarthritis
Prevention:
Weight bearing exercises such as running and gymnastics
Treatment:
walking, hiking, dancing and aerobics
Describe coronary circulation
Coronary circulation is part of the systemic circulatory system. It supplies oxygenated blood to the heart and provides drainage from the tissues of the heart
Part used in this are:
Right coronary artery
left circumflex artery
left anterior descending aretery
Identify blood pressure classifications
Hypotension- 90/60
Normal- 120/80
Pre- high blood pressure- 120/140 or 80/90
Hypertension- 140/90
What is the cardiac cycle?
The sequence of events that occur when the heart beats. This has two phases: diastole and systole
What is stroke volume?
the amount of blood pumped from the heart in a single beat
What is cardiac output?
The amount of blood pumped from the heart over a minute
Identify the short-term effects of exercise on the cardio respiratory system
- Increased breathing rate
-Increased tidal volume - Increased efficiency of gaseous exchange
- Increased heart rate
- Increased stroke volume and cardiac output
- Vasodilation of blood vessels to the muscles
- Vasoconstriction of blood vessels to the internal organs
Identify the long-term effects of exercise on the cardio respiratory system
- Resting heart rate decreases
- Post exercise recovery increases
- Stroke volume increases
- Increase in blood volume
- Increased red blood cell count
- Increased capillarisation
- Decreased breathing rate
- Increased tidal volume
- Increased vital capacity
What is the specific role and function of the central nervous system (CNS)
The central nervous system is made up of the brain and spinal cord. The brain is responsible for interpretation of messages and the spinal cord is responsible for the transfer of messages in and out of the CNS and spinal reflexes
What is the specific role and function of the peripheral nervous system (PNS)
PNS includes the somatic and autonomic nervous system. All of the incoming nerves which send information to the CNS and outgoing nerves sending out a response from the CNS. The PNS is split into two branches- the somatic (voluntary) and the autonomic (not under conscious control)
Describe how exercise can enhance neuromuscular connections and improve motor fitness
-Strengthening of existing connections and development of new connections
- Improved synchronisation of motor recruitment to achieve a stronger muscle contraction
- Improved balance due to improved efficiency of proprioceptors
- Improved speed due to increased frequency and strength of nervous impulses
- Improved agility due to improved speed frequency and of signal and neural connections
Determine how plyometric exercise can can utilise the stretch shortening cycle
-Stretch reflex and reverse stretch reflex
- Three phases of plyometric movement- eccentric (stretch) amortisation (resting- elastic energy wastage) and concentric (shortening)
What does the endocrine system do?
The endocrine system is made up of glands that produce and secrete hormones
Name the gland, the hormone and its function for the glands of the endocrine system
Thyroid-Thyroxine- regulate metabolism of cells and tissues in the body
Parathyroid- parathyroid hormone- control calcium levels within the blood
Pituitary- Human growth hormone- regulates body composition, body fluids and muscle and bone growth
Pineal- Melatonin- help maintain normal sleep patterns
Adrenal- Epinephrine (adrenaline)- initiates sympathetic responses to stress
Adrenal- Norepinephrine and Cortisol- regulates conversion of fats, proteins and carbohydrates to energy
Pancreas- Insulin- helps cells to take in glucose to be used for energy ( lowers blood sugar levels)
Pancreas- Glucagon- signals cells to release glucose into the body ( raises blood sugar levels)
Ovaries- Oestrogen/ progesterone- female characteristics, breast development, menstrual cycle/ egg production, promote fat storage
Testes- Testosterone- male characteristics, increased muscle and bone mass, growth of body hair
Describe hormonal responses to training and over training
- Increase in testosterone and human growth hormone post resistance training
- Improved insulin sensitivity
- Increases in insulin growth factor -1
- Greater glucagon production
- Impaired adrenal and growth hormone responses during over training
Which energy systems are used according to type, duration and intensity of exercise and how they may interact
- Phosphocreatine system up to 30 seconds
- Anaerobic glycolysis (lactic acid system) up to 3 minutes
- Aerobic system ongoing
Explain how the by-products of the phosphocreatine system can affect performance
Combined the ATP-PC system can sustain all out exercise for bursts. During this time the potential rate for power is at its greatest. It does require an extended recovery time to replenish (2 plus minutes)
Explain how the by-products of the anaerobic glycolysis system can affect performance
Lactic acid production allows for high intensity activity to be prolonged but produces a painful sensation resulting in a psychological need to slow down. The contribution of the anaerobic glycolysis system (lactic acid system) increases after an initial ten seconds of intense exercise and phosphates from the ATP and PC begin to run out. At around 30 seconds of sustained activity energy comes from the anaerobic glycolytic system.
Explain how the by-products of the aerobic system can affect performance
Exercises beyond 45 seconds to 1 minute has a growing reliance on the aerobic energy system. The by-product of carbon dioxide does not hinder activity, however the aerobic system is the slowest system to provide energy.
Explain the effects of different types of training on the production of fuel for exercise
Phosphocreatine system- examples of exercise that train this system include maximal effort short duration exercise such as:
- lifting the heaviest weight possible for one or two repetition (powerlifting)
- sprinting as fast as you can for 50-100metres with 2-3 minute recovery intervals
Anaerobic glycolysis- examples of exercises that train tis system include prolonged, repeated bouts of high intensity activities appropriate recovery such as:
- resistance training- 3 sets of 10 repetitions of any resistance exercise performed relatively slowly (5 seconds per rep) with up to 3 minutes rest in-between (1:3 ratio)
- gym circuit class with 45 seconds on each station and 15 seconds rest to move to the next station
- sprint repeats- 10 repetitions of 30 second sprints as fast as possible with 15 seconds recovery between each sprint (2:1 ratio)
Aerobic system- examples of exercises that train this system include longer duration activities at lower levels of intensity below the anaerobic threshold such as:
- run of 2 minutes at mod/high intensity followed by two minutes at low intensity (active recovery) repeated for 30 minutes
- 30 minutes or more of low/moderate intensity activity such as cycling, swimming or jogging without change in intensity
