chap 3 - biomechanics

Question 1

law of inertia

Answer 1

the resistance of an object in a state of motion, critical in understanding how different exercises may exploit the inertial properties of the human body or an object

Question 2

law of acceleration

Answer 2

force = mass x acceleration

Question 3

law of reaction

Answer 3

equal and opposite is critical to understand that the force required to life an object is directionally proportional to the load placed on your body

Question 4

fundamental sciences of personal training

Answer 4

function –> physiology and biomechanics
structure –> anatomy
(max performance, physiological efficiency, mechanical efficiency)

Question 5

biomechanics

Answer 5

looking at how the body moves, looking at levers and what is involved

Question 6

pull-up
planes of motion? joints involved? muscles involed?

Answer 6

Joints involved = elbow, shoulder and the shoulder girdle
Joint action at the elbow joint = flexion –> biceps
adduction at the shoulder joint - primarily, slight shoulder extension
main muscle group to cause shoulder adduction and extension are the latissimus dorsi
scapular retraction and downward rotation - rhomboids, lower middle traps, some posterior deltoid work
plane of motion = frontal plane, shoulder adduction, slight shoulder extension in the saggital plane

Question 7

exercise physiology

Answer 7

study of how body systems react and adapt to the stress of exercise

Question 8

cardiovascular system purpose

Answer 8

1) nutrient delivery
2) waste removal
3) oxygen transportation
4) pH regulation
5) hormone and enzyme transportation
6) fluid balance and temp. maintenance

Question 9

heart rate

Answer 9

resting heart rate and heart rate max

Question 10

blood pressure

Answer 10

systolic = contracts
diastolic = relaxes
slight increase in systolic BP during exercise, and no change in diastolic BP during exercise

Question 11

distribution of ventiliation

Answer 11

upper tract: purifies, warms, and humidifies air
lower tract: gas exchange

Question 12

the valsalva maneuver - squat example

Answer 12

• increases intra abdominal pressure to help support the pelvis and the spine
• inhale fully, lower while holding breath, as they come back up they slowly release the air through the back of their throat
• this can be a helpful technique but only for those who are experienced lifters, only in heavy lifting
• not safe for a majority of clients especially those with hypertension

Question 13

vo2 max

Answer 13

maximum oxygen consumption
= HR x SV x a-vo2 diff
- absolute v. relative
how much oxygen is your body consuming
should be exhaling when you are in the working phase of your exercise

Question 14

proprioception

Answer 14

receipt of in from joints, muscles, and tendons that allow the brain to determine body movements and position
- helps regulate human movement and prevents injury

Question 15

sliding filament theory

Answer 15

cross bridges of myosin pull actin toward the center of sarcomere
- creates tensions and shortens muscle fibers

Question 16

all-or-none principle

Answer 16

will cover in neuromuscular section

Question 17

static training

Answer 17

muscle fibers length is constant
ex: wall sits, planks
more specific to the area that you are training

Question 18

dynamic training

Answer 18

muscle length changes based on ECC or CON contractions
- example: pretty much every exercise

Question 19

slow twitch

Answer 19

resists fatigue, great for low intensity/long duration activites, aerobic

Question 20

fast twitch type 2x

Answer 20

power and speed, minimal aerobic capacity

Question 21

fast twitch type 2a

Answer 21

moderate force, some aerobic capacity

Question 22

neuromuscular control

Answer 22

sensory and motor nerves –> nerve impulse –> CNS –> motor command –> motor neuron –> targeted muscles –> movement

Question 23

muscle spindle

Answer 23

sensitive to stretch

Question 24

golgi tendon organs

Answer 24

sensitive to tension

Question 25

creatine phosphate

Answer 25

short bursts of activity, power moves, first 10 seconds, stored energy

Question 26

anaerobic glycolysis

Answer 26

used after creatine phosphate runs out

Question 27

aerobic oxidation

Answer 27

last energy to be used, needs time to go through the production process

Question 28

acute responses to exercise

Answer 28

increase in blood pressure and heart rate, as well as vo2 max
increase in blood flow to the muscles and decrease to other areas

Question 29

chronic responses to exercise

Answer 29

-symptom relief of CAD/CVD
- increases in aerobic capacity
- reduced resting HR
- Reductions in SBP and DBP
- increased muscular strength
- increased flexibility
- muscular hypertrophy
- endurance
mental health improvements

Question 30

biomechanics

Answer 30

applies principles of mechanics to living organisms, there are mechanical risks to exercise

Question 31

goals of biomechanics

Answer 31

enhance performance and movements, prevent injuries, help clients to understand how to move well for their bodies

Question 32

importance of biomechanics

Answer 32

essential to all parts of training a client – assessment, program design, and exercise instruction

Question 33

length-tension relationship

Answer 33

• amount of force produced by contractile units depends on length of muscle – need to find the proper length that doesn’t have a negative impact
• active v. passive tension