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AFAA Group Fitness Instructor Course (2022) > Chapter 3 - The Human Movement System > Flashcards

Chapter 3 - The Human Movement System Flashcards

1
Q

Nervous System

A

A network of billions of cells that provide a communication network within the human body

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2
Q

Central Nervous System (CNS)

A
  • Part of the nervous system which is made up of the brain and spinal cord
  • its main function is coordination of activity of all parts of the body
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3
Q

Peripheral Nervous System (PNS)

A

-An extension of the Central Nervous system; is made up of nerve fibers that branch off from spinal cord & extend into the body.

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4
Q

Neurons

A
  • Functional unit of the nervous system
  • Approx. 100 billion specialized nerve cells
  • made up of cell body, axon, and dendrites
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5
Q

Mechanoreceptors

A
  • sensory receptors that sense change in the position of body tissues
  • can be stimulated by touch, pressure, stretch & motion
  • allow brain to gauge body position
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6
Q

Proprioception

A

Sensory input from the CNS which allows one to be aware of and perceive body motions
-example: touching a finger to the nose

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7
Q

Muscle Spindles

A

mechanoreceptors that measure or sense the change in muscle length and rate of stretch
-“stretch-o-meters”

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8
Q

Golgi Tendon Organs (GTO)

A
  • receptors that sense the change in muscle tension, and the rate of that change.
  • located where muscle and tendon converge
  • if muscle tension is too great, GTO causes muscle to relax (as a safety response)
  • “tension-o-meters”
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9
Q

Myofibrils

A

inside of muscle fibers; are small tubes; Contain long chains of sarcomeres inside of them.

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10
Q

Sarcomeres

A

small contracting units that have long proteins (filaments) that slide past one another to create muscle contractions.
-found inside myofibrils.

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11
Q

Type I Muscle Fiber

A
  • slow twitch fibers
  • slower to reach maximum contraction
  • use greater amounts of oxygen (often called aerobic)
  • more resistant to fatigue
  • smaller in size/don’t respond as well to growth
  • produce less force
  • more capillaries, mitochondria & myoglobin
  • distance running, nordic skiing, dance formats
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12
Q

Type II Muscle Fiber

A
  • Fast twitch fibers
  • less capillaries, mitochondria, & myoglobin
  • less oxygen delivery (anarobic)
  • more prone to muscle growth
  • more speed & strength than Type I muscle
  • quick to fatigue
  • produce more force
  • HIIT, sprinting, plyometric jumping
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13
Q

Agonist

A

muscle which is a primer mover of a joint action

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14
Q

Synergist

A

muscle(s) that assist the prime mover (agonist) muscle in a joint action

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15
Q

Antagonist

A

a muscle that opposes the prime mover

-table 3.2, page 37 in text book

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16
Q

Skeletal System

A

Bones and Joints in the body

  • five major roles:
  • movement
  • support (framework)
  • protection (encases organs)
  • blood production
  • mineral storage
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17
Q

Ligaments

A

strong connective tissue that connect bone to bone

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18
Q

Axial Skeleton

A

skull, ribcage, spinal column

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19
Q

Five major categories of the spinal column

A

From top to bottom

  • Cervical (C1 - C7)
  • Thoracic (T1 - T12)
  • Lumbar (L1 -L5)
  • Sacrum (S1 -S5 fused)
  • Coccyx (the small tail)
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20
Q

Appendicular Skeleton

A

the part of the skeleton that includes bones that support the upper and lower extremities
- see table 3.3, pg 39

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21
Q

types of joints

A
  • non-synovial (no cavity, connective tissue, little to no movement (skull sutures, distal joint of tibia & fibula)
  • synovial: held together by fluid filled capsule, connective tissue (knee)
    • types of synovial:
      - gliding side to side; back & forth movement (hand carpals)
      - condyloid parts of one fit into cavities of another, single plane movement (knee)
      - Hinge; single plane of motion, sagittal (elbow)
      - Saddle: one bone fits like a saddle on another bone; 2 planes of motion carpometacarpal
      - Pivot: one axis; mostly one plan of motion (transverse), radioulnar
      - Ball & Socket: most mobile, moves in all 3 planes of motion (shoulder)
  • Joint motions: roll, slide, spin
    - see pages 40-41
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22
Q

Force-Couple Relationship

A

Muscles working together to produce movement around a joint

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23
Q

Reciprocal Inhibition

A

muscles on one side of a joint relax to allow muscles on the opposing side to contract
- triceps relax while biceps contract

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24
Q

Altered Reciprocal Inhibition

A

a muscle becomes overactive & decreases neural drive to it’s functional antagonist

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25
Q

length-tension relationships

A
  • strong relationship between the length of a muscle and the tension it can produce:
  • muscles that are too short or long cannot produce as much force
  • muscles at ideal length produce the most force
26
Q

Posture

A

alignment of all parts of the kinetic chain; counters external forces and maintains structural efficiency.

27
Q

Neutral Spine

A

natural position of spine when cervical, thoracic, and lumbar curves are in good alignment.

28
Q

Abnormal Curvatures of the Spine

A

Scoliosis - abnormal lateral twisting or rotating of the spine
Kyphosis - abnormal rounding of the thoracic spine (humpback)
Lordosis - excessive lumbar curvature of the spine (sway back); anterior pelvic tilt

29
Q

Overactive Muscles of the foot and ankle

A
  • Soleus
  • Lateral gastrocnemius
  • peroneus longus and brevis (peroneals)

see pg. 45

30
Q

Underactive Muscles of the Foot and Ankle

A
  • Medial gastrocnemius
  • Anterior tibialis
  • posterior tibialis
31
Q

Overactive muscles of the Lumbo-Pelvic Hip Complex

A
  • Hip Flexors
  • Adductors
  • Abdominals
32
Q

Underactive Muscles of the LPHC

A
  • Gluteus Maximus
  • Gluteus Medius
  • Hamstrings
  • Intrinsic core stabelizers
33
Q

Overactive Muscles of the Shoulder

A
  • Latissimus dorsi

- Pectoralis Major

34
Q

Underactive Muscles of the Shoulder

A
  • Middle & Lower Trapezius
  • Rhomboids
  • Rotator Cuff
35
Q

Overactive Muscles of the Cervical Spine

A
  • Upper trapezius
  • Sternocleidomsastoid
  • Levator scapulae
36
Q

Underactive Muscles of the Cervical Spine

A

-Deep Cervical Flexors

37
Q

Cardiovascular System

A

body system made up of the heart, blood, and blood vessels

38
Q

Respiratory System

A
  • body’s system made up of the lungs and respiratory passages that collect oxygen and transport it to the bloodstream.
  • takes oxygen in, moves carbon dioxide out
39
Q

Cardiorespiratory System

A

A combination of the the cardiovascular and respiratory systems

40
Q

Veins

A

vessels that transport blood from extremities back to the heart

41
Q

Atria

A
  • top (superior) chambers of the heart that receive blood from the veins
  • they pump blood down into same side ventricles
42
Q

Ventricles

A
  • Lower (inferior) chambers of the heart
  • they receive blood from the corresponding atrium above them
  • force blood from heart and into arteries
43
Q

Arteries

A

vessels that transport blood away from the heart

44
Q

Atrioventricular valves

A
  • valves that allow from proper blood flow from the artia to the ventricles
  • four atrioventrical valves separate the chambers of the heart, along with semilunar valves
45
Q

Semilunar valves

A
  • valves that allow for proper blood flow from the heart to lungs and the body.
  • along with atrioventricular valves, help separate the chambers of the heart.
46
Q

Sinoatrial (SA) Node

A

the pacemaker of the heart (initiates electrical impulses that determine heartrate)

47
Q

Atrioventricular (AV) Node

A

Muscles fibers that receive impulses from the sinoartial node and sends them to the walls of the ventricals.
- creates a 2 pulse heartbeat effect

48
Q

Stroke Volume (SV)

A

the amout of blood pumped out with each contraction of the heart

49
Q

Heart Rate

A

Rate at which heart pumps, generally measured in beats per minute (bpm)

50
Q

Cardiac Output (Q)

A

Stroke Volume x Heart Rate = cardiac output

SV x HR = Q

51
Q

Average Adult Heart Rate

A

70-80 bpm

-to find it: take pulse on wrist for 6 seconds, multiply by 6

52
Q

Functions of Blood

A
  • Transportation: oxygen, nutrients, & hormones to tissues, waste products taken away from tissues, carries heat through body
  • regulation (body temps & acid base balance)
  • Protection: clots to prevent excessive bleeding, contains immune cells to fight illness/disease
53
Q

Respiratory Pump

A

Parts of the body that enable breathing to occur:

  • bones (encase & protect)
  • muscles, inspiration (breathing in): diaphram, external intercostals, scalenes, Sternocleidomastoid, Pectoralis minor
  • muscles, expiration (breathing out): internal intercostals, Abs
54
Q

Calorie

A

A unit of scientific energy. In food, it’s often referred to as kilocalorie (kcal)

55
Q

Metabolism

A

The chemical reactions occurring in the body that are required for life
- can also say it’s biochemical reactions happening in cells to obtain usable energy from food

56
Q

Adenosine Triphophospate (ATP)

A

an energy storage and transfer unit in cells of the body. Usable energy from food is stored as ATP

57
Q

Mitochondria

A

An organelle found in cytoplasm of eukaryotic cells that contain genetic material and enzymes needed for cell metabolism. Cell metabolism converts food to energy

58
Q

Metabolic Pathways

A

a series of chemical reactions that either break down or build up compounds in the body

59
Q

Aerobic Metabolism

A

Chemical reactions in the body that require oxygen to get energy from carbs, fats, and amino acids

60
Q

Anerobic Metabolism

A

Chemical Reactions in the body that don’t need oxygen to get energy from carbs

61
Q

Three ways to pathways to produce ATP (which gets energy from food)

A
  • ATP - Phosphocreatine - Anerobic: 1st 10-15 mins of activity, used higher power or strength activities
  • Glycolysis: occurs during first 2-3 mins of activity, glucose w/o presence of oxygen
  • Oxidative system (aerobic glycolysis); used in any activity over 3 mins

AFAA Group Fitness Instructor Course (2022) (13 decks)

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