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NB > Chapter 5 & 17 > Flashcards

Chapter 5 & 17 Flashcards

1
Q

What classifies OVERWEIGHT

A

BMI =25-29.9

or 25 - 30 lbs over their weight based on their height

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2
Q

5 main functions of SKELETON STSTEM

A 
Provide form and shape 
Protection
To allow bodily movement
To produce blood for the body
To store minerals
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3
Q

Cervical Spine

A

7 vertebrae

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4
Q

Thoracic Spine

A

12 Vertebrae

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5
Q

Lumbar Spine

A

5 Vertebrae

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6
Q

Sacrum

A

5 fused vertebrae

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7
Q

Coccyx

A

Tailbone

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8
Q

Function of blood

A 
TRANSPORT:
Oxygen/nutrients to tissues
Tissues’s waste products
Hormones into the organs & tissues
Carry heat in body

REGULATION: temp and acid balance

PROTECTION:
clotting preventing bleeding
Keep special immune cells to fight disease

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9
Q

How long is Glycolysis duration?

A

30-50 seconds

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10
Q

RQ .07

A

Fat supplying 100% of fuel for metabolism

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11
Q

RQ of 1.0

A

Carbs supply 100% of fuel

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12
Q

Metabolism

A

All the chemical reactions that occur in body to maintain itself

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13
Q

EXERCISE METABOLISM

A

The examination of bioenergetics as it relates to the unique physiologic changes and demands placed on the body thru exercise

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14
Q

What are Substrates?

A

Material or substance on which an enzyme acts

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15
Q

Name 3 Substrates

A

Proteins
Carbs
Lipids (fats)

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16
Q

What best describes the myosin and actin overlap?

A

Length Tension Relationship

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17
Q

Sagittal Plane

A

Coronal Axis
Splits L&R
EXTENSION &FLEXION

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18
Q

Frontal Plane

A

Breaks body to Frontal & Postural

Anterior- Posterior Axis
Abd Add
Eversion / Inversion
Side shuffle side lunge

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19
Q

Transverse

A

Divides to upper & lower
Longitudinal Plane
Trunk rotation
Throwing, golfing, swinging bat

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20
Q

4 types scapular motion

A

Retraction - shoulders together
Protraction- shoulders move away
Depression- shoulder move down
Elevation - move toward ears

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21
Q

Grams of protein for sedentary adult per kilo of body weight daily

A

0.8 (0.4 g/lb)

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22
Q

How many grams protein per kg for strength athletes

A

1.2-1.7 (0.5-0.8 g/lb)

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23
Q

How many grams protein per kg for Endurance athletes?

A

1.2-1.4(0.5-0.6g/lb)

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24
Q

Recc. % of total calories from carbs?

A

Between 45&65 of total calories

4 cal/gram

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25
Q

Recc % protein of total calories

A

10-35%

4 cal/gram

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26
Q

Recc % of fats of total caloric intake

A

20-35%

9cal gram

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27
Q

Types fats

A

MONOSATURATED increase good HDL 1 double bond on carbon chain
POLYUNSATURATED
Increase good cholesterol- made of essential fatty acids not found in body
SATURATED- inc. bad LDL cholesterols
NO double bond
TRANSFATTY ACIDS
Adds hydrogen to unsaturated fatty acid. Lowers good raises bad

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28
Q

How many bones in vertebral column

A

24 total

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29
Q

Endomysium

A

Deepest latte of muscular connective tissue that covers muscle fibers

30
Q

V02 Max

A

Max oxygen consumption ti measure of cardio fitness

31
Q

Cardio respiratory fitness

Measure

A

VO 2 max

Anywhere from 11-23 METS

32
Q

Cardiac Output

A

Heart rate x stroke volume

33
Q

Average blood for adult

A

4-6 liters

34
Q

Mediastinum

A

Space in chest behind lungs

Holds all internal organs of chest

35
Q

How much does a heart weigh

A

300 g

Size of fist

36
Q

SINOATRIAL NODE

SA node

A

Pacemaker for the heart
Cardiac tissue in R Atrium
Electric signals

37
Q

Muscles in respiratory-pump

Inhalation

A

Scalene
Pec minor
Sternocleidomastoid
Diaphragm

38
Q

Glucose

A

Primary end product after digesting carbs
Sugar
Fluids, tissues and fruits

39
Q

What pathway produces the most ATP?

A

GLUCONEOGENESIS

40
Q

Recc amount of daily fiber

A

38 grams of fiber ea day

Minimum 25g

41
Q

Function of lipids

A

Carriers of vitamins

K A D E

42
Q

AI

A

Adequate intake

Only used when RDA not established

43
Q

UL

Tolerable Upper Intake Level

A

Highest level of nutrient intake likely to have no risk

44
Q

Repetition Tempo

A 
A= Eccentric
B= Isometric
C= Concentric
45
Q

Describe myosin:actin overlap

A

Length attention Relationship

46
Q

Recc Protein

A

10-35% of total calories

4 cal/gram

47
Q

Caffeine

A

3-6mg per kilo of body weight

1 hour before workout

Demonstrated ergogenic effects for endurance events longer than 1 hour

48
Q

Creatine

A

2-5 g per day to maintain

(First 5-7 days 20g)

Strength athletes
Rapidly regenerate ATP from ADP to maintain high intensity

49
Q

OBESE

A

having BMI 30 or more

30 lbs overweight

50
Q

Motor Unit

A

One or more motor neurons and the muscle fibers it innervates

EITHER ALL FIRE OR NONE WILL FIRE
A unit cannot partially fire

51
Q

Endocrine System

A 
Hormones
Testosterone 
Estrogen
Insulin 
Cortisol
52
Q

CORTISOL

A

Catabolic Hormone
Secreted by Adrenal Glands
Maintain energy supply thru breakdown of carbs fats protein

53
Q

Glucose

A

Carb
Primary energy source during vigorous exercise

Principal fuel for brain

Pancreas regulates control of blood glucose

Produces: Insulin
Glucagon

54
Q

Insulin

A

Regulated energy and glucose metabolism

Take up glucose from blood and stores it as glycogen in liver and muscle

55
Q

Respiratory pump

A

Thoracic and abdominal structures helping with contraction and expansion of lungs

56
Q

Muscles comprising respiratory pump INHALATION

A

Scalene
Pec Minor
Sternocleidomastoid
Diaphragm

57
Q

Muscles comprising respiratory pump EXHALATION

A

Internal Intercostals

Abs

58
Q

Triglycerides

A

3 fatty acids connect to glycerol

Makes up most of day storage in human body

59
Q

GLUCONEOGENESIS

A

When glucose is formed from a non carbohydrate
(Like fat or protein)
*PRODUCES MOST ATP

60
Q

Davis Las

A

Soft tissue models along lines of stress. When it rebuilds itself it does so randomly- usually not the same way as muscle fibers

61
Q

Relative Flexibility

A

Tendency of body to seek path of least resistance during functional movement patterns

62
Q

Reciprocal Inhibition

A

Simultaneous relation of one muscle and contraction if it’s antagonist to allow movement

Bicep brachii contracts while
Tricep brachii relaxes (to allow movement to occur)

63
Q

Example of synergistic dominance

Definition

A

Tight Psoas leads to alt recip. of Glute max
Resulting in increased force output for synergist for hip extension
(Hamstrings, adductor magnus) to compensate for weak glute max = faulty move patterns=arthrokinetic dysfunction =injury (hamstring strains)

It’s a neuromuscular phenomenon

64
Q

Arthrokenetic Dysfunction
Definition
Causes
Example

A

Biomechanical and neuromuscular dysfunction leading to altered joint motion

Caused by altered length tension relationships & Force Couple relationships

Example squat with excess externally rotated feet forcing tibia and femur to also rotate exter
=alters length tension relationships of knees and hips=shortening glutes decreasing ability to generate force=bicep Femoris &piriformis
Become syn dominant=alt force couple=pain

65
Q

Autogenic Inhibition

A

The process when neural impulses sensing tension (GTO’s) are >impulses that cause muscles to contract (Muscle Spindle).

The contracting muscle is inhibited by its own receptors

66
Q

Integrated Flexibility Continuum

A

CORRECTIVE Flexibility
Phase 1 ROM joints/improve, muscle imbalances/correct altered joint motion. SMR & static stretching20-30 sec
ACTIVE Phase 2,3,4
Foam & active iso stretching. Improve extensibility of soft tissue, increase neuromuscular efficiency by using reciprocal inhibition
FUNCTIONAL SMR & dynamic phase 5

67
Q

Cumulative Injury Cycle

A

Tim’s&Adams
Cycle repeat

Tissue Trauma
Inflammation 
Muscle Spasms 
Adhesions
Altered neuromuscular control 
Muscle imbalances 
Cycle repeats
68
Q

Active iso stretch time

A

1-2 sec for 5-10 reps

69
Q

Dynamic stretch time

A

10 reps 3-10 exercises

70
Q

RPE

A 
Borg scale
6-20
6- no exertion at all
7- extremely light
9- very light
11-light 
13 somewhat hard
15-hard
17-very hard
19 extremely hard
29-max exertion

NB (6 decks)

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