Basic Exercise Science Flashcards
The cumulative sensory input to the central nervous system from mechanoreceptors that sense body position and limb movement.
Proprioception
Specialized structures that respond to mechanical pressure within tissues and transmit signals through sensory nerves.
Mechanoreceptors
Muscle Spindles
Receptors sensitive to change in length of the muscle and the rate of that change
Golgi Tendon Organs
Receptors sensitive to change in tension of the muscle and the rate of that change
Joint receptors
Receptors surround a joint that respond to pressure, acceleration, and deceleration of the joint
A layer of connective tissue that is underneath the fascia and surrounds the muscle
Epimysium
The connective tissues that surround fascicles (middle layer)
Perimysium
The deepest layer of connective tissue that surround individual muscle fibers
Endomysium
Type 1 Muscle Fiber Characteristics
Slow-Twitch
-more capillaries, mitochondria, and myoglobin; increased oxygen delivery; smaller in size; less force produced; slow to fatigue; long-term contractions (stabilizations)
Type 2 Muscle Fiber Characteristics
Fast Twitch
-fewer capillaries, mitochondria, and myoglobin; decreased oxygen delivery; larger in size; more force produced; quick to fatigue; short-term contractions (force and power)
Chest Press: Agonist, Synergist, Stabilizer, and Antagonist
Agonist: Pectoralis Major; Synergist: Anterior Deltoid, Triceps; Stabilizer: Rotator Cuff; Antagonist: Posterior Deltoid
Overhead Press: Agonist, Synergist, Stabilizer, and Antagonist
Agonist: Deltoid; Synergist: Triceps: Stabilizer: Rotator Cuff; Antagonist: Latissimus Dorsi
Row: Agonist, Synergist , Stabilizer, and Antagonist
Agonist: Latissimus Dorsi; Synergist: Posterior Deltoid, biceps; Stabilizer: rotator cuff: Antagonist: Pectoralis Major
Squat: Agonist, Synergist, Stabilizer, and Antagonist
Agonist: Gluteus Maximus, quadriceps; Synergist: hamstring complex; Stabilizer: transverse abdominis; Antagonist: Psoas
function of the right atrium
Gathers deoxygenated blood returning to the heart from the entire body
function of the right ventricle
receives deoxygenated blood from the right atrium and pumps it to the lungs to be saturated with incoming oxygen
function of the left atrium
gathers oxygenated blood coming to the heart from the lungs
function of the left ventricle
pumps oxygenated blood out to the rest of the body
What are the support mechanisms of blood?
Transportation, Regulation, and Protection
What bones make up the respiratory pump?
sternum, ribs, vertebrae
Which muscles are involved in respiratory inspiration?
Diaphragm, External Intercostals, Scalenes, Sternocleidomastoid, Pectoralis Minor
Which Muscles are involved in respiratory expiration?
Internal intercostals, abdominals
What is the study of energy in the human body?
Bioenergetics
The process in which nutrients are acquired, transported, used, and disposed of by the body
Metabolism
The examination of bioenergetics as it relates to the unique physiologic changes and demand 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 includes starches, cellulose, and sugars.
Carbohydrates
Simple sugar made by the body from carbs, fats, and to lesser extent, protein, and serve as a primary source of fuel for the body
Glucose
Complex carb molecule used to store carbs 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 consists of carbon, hydrogen, oxygen, and nitrogen and usually sulfur, that have several essential biologic compounds.
Protein
The formation of glucose from non carbohydrate sources
Gluconeogenesis
Energy storage and transfer unit within the cells of the body
Adenosine Triphosphate
High energy compound occurring in all cells from which ATP is formed
Adenosine Diphosphate
Anaerobic, simplest, and fastest energy system used at the onset of all activity, primarily for high-intensity, short duration bouts of exercise. (10-15s)
ATP-PC system
Anaerobic energy system that produces ATP through the breakdown of either glucose or glycogen into glucose-6-phospate. Limited to 30 to 50 seconds of exercise duration.
Glycolysis
Aerobic energy system with slow but indefinite ATP production
Oxidative System
The breakdown of triglycerides into smaller subunits called free fatty acids to convert into acyl-CoA molecules which are used in the Krebs cycle for the production of ATP.
β-Oxidation
Excess Postexercise Oxygen Consumption
The state in which the body’s metabolism is elevated after exercise.
Common Force Couple that produces trunk rotation
internal and external obliques
Common Force Couple that produces upward rotation of the scapula
Upper Trapezius and the lower portion of the serratus anterior
Force-Couple that produces hip and knee extension during walking, running, stair climbing, etc.
Gluteus Maximus, Quadriceps, and calf muscles
Force couple that performs plantar flexion at the foot and ankle complex
Gastrocnemius, peroneus longus, and tiabilis posterior
Force Couple that performs shoulder abduction
Deltoid and rotator cuff
Which heart rate zone builds an aerobic base and aids in recovery?
Zone 1
Which heart rate zone increases aerobic and anaerobic endurance?
Zone 2
Which heart rate zone builds high-end work capacity?
Zone 3
THR Zone 1 percentages
65%-75%
THR Zone 2 percentages
76%-85%
THR Zone 3 percentages
86%-95%
What is the formula to calculate the BMI?
Weight(kg) divided by the Height in meters squared OR weight(lbs) divided by the height in inches squared and the result multiplied by 703.
A BMI of 25-20.99 shows what risk of disease?
Increased Risk
A BMI of 30-34.99 shows what risk of disease?
High Risk
A BMI of 35-39.99 shows what risk of disease?
Very High Risk
What are the first two steps of the YMCA 3-Minute step test?
- Client performs 96 steps per minute on a 12 inch step for 3 minutes
- Within 5 seconds of exercise completion record the clients resting heart rate for 60 seconds.
What is the first step of the Rockport Walk test?
- Record the client’s weight then have the client walk 1 mile on a treadmill. Record the time it takes to complete the mile and record the client’s heart rate immediately.
What are the altered joint mechanics for someone with pronation distortion syndrome?
Increased: Knee Adduction, Knee Internal Rotation, Foot Pronation, Foot External Rotation
Decreased: Ankle Dorsiflexion, Ankle Inversion
What possible injuries are associated with pronation distortion syndrome?
Plantar fasciitis, Posterior tibialis tendonitis (shin splints), patellar tendonitis, low-back pain
What are the altered joint mechanics for someone with lower crossed syndrome?
Increased: Lumbar extension
Decreased: Hip extension
What are the possible injuries associated with lower cross syndrome?
Hamstring complex strain, Anterior knee pain, low-back pain
What are the altered joint mechanics for someone with upper crossed syndrome?
Increased: Cervical extension, scapular protraction/elevation
Decreased: Shoulder extension, Shoulder external rotation
What are the possible injuries associated with upper crossed syndrome?
headaches, biceps tendonitis, rotator cuff impingement, thoracic outlet syndrome
What are the overactive muscles for an excessive forward lean during the overhead squat assessment?
- Soleus
- Gastrocnemius
- Hip flexor complex
- Abdominal complex
What are the under active muscles for someone with an excessive forward lean during the overhead squat assessment?
- Anterior Tibalis
- Gluteus Maximus
- Erector Spinae
What are the overactive muscles for someone whose low back arches during the overhead squat assessment?
- Hip Flexor Complex
- Erector Spinae
- Latissimuss Dorsi
What are the under active muscles for someone whose low back arches during the overhead squat assessment?
- Gluteus Maximus
- Hamstring complex
- Intrinsic Core Stabilizers
What are the overactive muscles for someone whose arms fall forward during the overhead squat assessment?
- Latissimus Dorsi
- Teres Major
- Pectoralis Major/Minor
What are the under active muscles for someone whose arms fall forward during the overhead squat assessment?
- mid/lower trapezius
- rhomboids
- rotator cuff
What are the overactive muscles for someone whose feet turn out during the over head squat assessment?
- Soleus
- lateral gastrocnemius
- Biceps femoris (short head)
What are the under active muscles for someone whose feet turn out during the overhead squat assessment?
- Medial gastrocnemius
- medial hamstring complex
- gracilis
- sartorius
- popliteus
What are the overactive muscles for for a client’s whose knees move inward during the overhead squat assessment?
- adductor complex
- biceps femoris (short head)
- TFL
- Vastus lateralis
What are the under active muscles for a client’s whose knees move inward during the overhead squat assessment?
- Gluteus maximus/medius
- Vastus medalis oblique (VMO)
What are the overactive muscles for a client whose knees move inward during the single-leg squat assessment?
- adductor complex
- biceps femoris (short head)
- TFL
- vastus lateralis
What are the under active muscles for client whose knees move inward during the single leg squat assessment?
- Gluteus Maximus/medius
- Vastus Medalis oblique (VMO)
What are the overactive muscles when a client’s low back arches during the pushing assessment?
- Hip flexors
- Erector spinae
What are the under active muscles when a client’s low back arches during the pushing assessment?
-Intrinsic Core Stabilizers
What are the overactive muscles when a client’s shoulders elevate during the pushing assessment?
- Upper Trapezius
- Sternocleidomastoid
- Levator Scapulae
What are the under active muscles when a client’s shoulders elevate during the pushing assessment?
-mid/lower trapezius
What are the overactive muscles when a client’s head migrates forward during the pushing assessment?
- Upper Trapezius
- Sternocleidomastoid
- Levator Scapulae
What are the under active muscles when a client’s head migrates forward during the pushing assessment?
-deep cervical flexors
What are the overactive muscles for a client’s low back arch during the pulling assessment?
- Hip flexors
- Erector spinae
What are the under active muscles for a client’s low back arch during the pulling assessment?
-Intrinsic core stabilizers
What are the overactive muscles for a client’s whose shoulders elevate during the pulling assessment?
- Upper Trapezius
- sternocleidomastoid
- levator scapulae
What are the under active muscles for a client’s whose shoulders elevate during the pulling assessment?
-mid/lower trapezius
What are the overactive muscles when a client’s head protrudes forward during the pulling assessment?
- Upper Trapezius
- sternocleidomastoid
- levator scapulae
What are the under active muscles when a client’s head protrudes forward during the pulling assessment?
-deep cervical flexors
Which assessment measures upper extremity agility and stabilization? Who is not appropriate for?
Davies Test; clients who lack shoulder stability
Which assessment measures lower extremity agility and neuromuscular control?
Shark Skill Test
What are the shortened muscles in pronation distortion syndrome?
Gastrocnemius, Soleus, Peroneals, Adductors, Ilitobial Head, hip flexor complex, biceps femoris (short head)
What are the lengthened muscles in pronation distortion syndrome?
Anterior Tibialis, posterior tibialis, vastus medialis, gluteus maximus/medius, hip external rotors
What are the short muscles in lower crossed syndrome?
Gastrocnemius, Soleus, adductors, hip flexor complex, latissimus dorsi, erector spinae
What are the lengthened muscles in lower crossed syndrome?
Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, transverse abdominus, internal oblique
What are the short muscles in upper crossed syndrome?
Upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimuss dorsi, teres major, subscapularis, pectoralis major/minor
What are the lengthened muscles in upper crossed syndrome?
Deep cervical flexors, serratus anterior, rhomboids, mid trapezius, lower trapezius, teres minor, infraspinatus
The ability to move a joint through its complete range of motion
Flexibility
Capability to be elongated or stretched
Extensibility
The tendency of the body to the seek the path of least resistance during functional movement patterns
Relative Flexibility
When one muscle contracts at the same time its antagonist does to allow movement to take place
Reciprocal Inhibition
When tight agonist muscle inhibits its antagonist
Altered Reciprocal Inhibition
When inappropriate muscles take over the function of a weak inhibited prime mover
synergistic dominance
States that soft tissue models along the lines of stress
Davie’s Law
Which type of flexibility is used at phase 1 of the OPT model?
Corrective Flexibility
Flexibility that is designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition
Active Flexibility
Which type of flexibility is appropriate at phases 2,3, and 4 of the OPT model?
Active Flexibility
Type of flexibility that uses self-myofascial release techniques along with dynamic stretching
Functional Flexibility
Amount of time a person is required to keep pressure on a tender spot while using myofascial release techniques
30 seconds
The stimulation the GTO and simultaneous inhibitory effect on the muscle spindle during static stretching
autogenic inhibition
The active extension of a muscle using force production and momentum to the move the joint through the full available range of motion
Dynamic Stretching
Acute variables for active-isolated stretching
1-2 sets holding each stretch for 1-2 seconds for 5-10 reps
Acute variables for static stretching
1-3 sets held for 30 seconds each
Acute variables for dynamic stretching
1-2 sets for 10-15 reps ranging from 3-10 exercises
