Domain 1 Flashcards
Nervous System
communication network within the body
Central Nervous System (CNS)
brain and spinal cord; coordination activity of the body
Peripheral Nervous System
nerves connecting the CNS to the rest of the body and environment
Peripheral Nervous System SUBDIVISIONS
Somatic and Autonomic
Somatic
serves outer areas of the body and skeletal muscle; voluntary
Autonomic
involuntary system (ex. heart and digestion)
Autonomic Subdivisions
Parasympathetic and Sympathetic
Parasympathetic
decreases activation during rest and recovery
Sympathetic
increases activation to prep for activity
Neuron
functional unit of the nervous system
Motor (efficient) Neurons
transmit nerve impulses from CNS to effector sites
Sensory (afferent) Neurons
respond to stimuli; transmit nerve impulses from effector sites to CNS
Mechanoreceptors
sense distortion in body tissue
Types of Nervous System Functions
Sensory, Integrative, and Motor
Sensory
changes in environment
Integrative
analyze and interpret
Motor
the neuromuscular response
Joint Receptors
respond to pressure acceleration, and deceleration of joint
Golgi Tendon Organs
sense changes in muscular tension
Muscle Spindles
sense changes in muscle length
Tendons
connect muscle to bone; provide anchor for muscles to produce force
Fascia
outer layer of connective tissue surrounding a muscle
Fascicles
bundle of individual muscle fibers
Layers of Muscle Fiber (out to in)
- Epimysium
- Perimysium
- Endomysium
- Muscle Fiber
Muscle Fiber
cellular components and myofibrils encased in a plasma membrane
Sarcomere
produces muscular contraction; repeating sections of action and myosin
Sliding Filament Theory
thick and thin filaments slide past one another, shortening the entire sarcomere
Type 1 (slow twitch) Muscle Tissue
smaller size; fatigue slowly
Type II (fast twitch) Muscle Tissue
larger size, quick to produce maximal tension; fatigue quickly
Motor Unit
one motor neuron and the muscle fibers it connects with
Neural Activation
contraction of a muscle generated by neural stimulation
Neurotransmitters
chemical messengers that transport impulses from nerve to muscle
Local Stabilization System
attached directly to vertebrae
What Does the Local Stabilization System Consist of?
transverse abdominis (between pelvis and ribs), internal oblique, multifidus, pelvic floor, diaphragm
Global Stabilization System
attach from pelvis to spine
What Does the Global Stabilization System Consist of?
quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique
Movement System
attach spine and/or pelvis extremities
What does the Movement System Consist of?
latissimus dorsi, hip flexors, hamstring complex, quadriceps
Axial Skeleton
skull, rib cage, and vertebral column
Appendicular Skeleton
upper and lower extremities, shoulder and pelvic gridles
Skeletal System Functions
supports, protects, allows bodily movement, produces blood, stores minerals
Depressions
flattened or indented portions of a bone; can be muscle attachment sites
Process
projection protruding from a bone, muscles, tendons, and ligaments can attach
Ligaments
connects bone to bone; little blood supply, low to heal
Arthrokinematics
joint motion
Non-Synovial Joints
no joint cavity, connective tissue, or cartilage; little to no movement
Synovial Joints
held together by joint capsule and ligaments; associated with movement
Major Motion Types
roll, slide, spin
IMPORTANT Joint Types to know
Hinge and Ball-and-Socket
Hinge
elbows, ankles; sagittal plane movement
Ball-and-Socket
shoulders, hips; most mobile, all three planes of motion
Weight-Bearing Exercise
the best method to strengthen bones
Endocrine System
system of glands; secretes hormones’ to regulate bodily functions
Testosterone
responsible for male sex traits
Estrogen
influences fat deposition on hips, buttocks, and thighs; responsible for female sex traits
Growth Hormone
anabolic hormone, responsible for bodily growth up until puberty
Insulin
regulates energy and glucose metabolism in the body
Cardiorespiratory System
cardiovascular and respiratory systems
Cardiovascular System
heart, blood, and blood vessels
Cardiac Muscles
shorter, more tightly connected than skeletal muscle; voluntary
Atria
smaller, superior chambers of the heart; receive blood from vines
Right Atrium
gathers deoxygenated blood returning to the heart
Left Atrium
gathers oxygenated blood from the lungs
Sinoatrial (SA) Node
located in right atrium; initiates impulses for heart rate; “pacemaker for heart”
FUNCTIONS OF BLOOD
Transportation, Protection, Regulation
Ventricles
larger, inferior chambers of the heart; pump blood out
Right Ventricles
pumps deoxygenated blood to lungs
Left Ventricles
pumps oxygenated blood to the body
Arteries
carry blood away from the heart
Veins
transport blood back to the heart
Arterioles
small branches of arteries; end in capillaries
Capillaries
smallest blood vessels; site of gas, chemical, and water exchanges
Stroke Volume
amount of blood pumped with each contraction
Heart Rate
the rate at which the heart pumps; average untrained adults = 70-80 bpm
Cardiac Output
volume of blood pumped per minute
Cardiac Output Formula
heart rate x stroke volume
Respiratory System
lungs and respiratory passageways; brings in oxygen, removes CO2
Inspiration
contracting inspiratory muscles to move air into lungs
Types of Inspiratory Muscles
Primary and Secondary
Primary Muscles
diaphragm, external intercostals
Secondary Muscles
scalene, pectoralis minor
Expiration
relaxing inspiratory muscles (passive), contracting expiratory muscles (active) to move air out
Types of Expiratory Muscles
internal intercostals and abdominals
Resting Oxygen Consumption (VO2)
3.5ml x kg (-1) x min(-1) = 1 metabolic equivalent (MET)
Abnormal Breathing Patterns
associated with stress and anxiety; may result in headaches, fatigue, poor circulation, and/or poor sleep patterns
What does Cardio Respiratory INCREASE
cardiac output, breathing efficiency, oxygen transport and use, use of fats for fuel, mental alertness, ability to relax and sleep, tolerance to stress, lean body mass, metabolic rate
What does Cardio Respiratory DECREASE
resting heart rate, cholesterol, blood pressure, and the risks of heart disease, blood clots, depression, anxiety, obesity, and diabetes
Bioenergetics
study of energy in the human body
Metabolism
process in which nutrients are acquired, transported, used, and disposed of by the body
Aerobic
requires oxygen
Anaerobic
without oxygen
Adenosine Triphosphate (ATP)
energy storage and transfer unit within cells
Anaerobic Threshold
where the body can no longer produce enough energy with normal oxygen intake
Excess Post Oxygen Consumption (EPOC)
elevation of metabolism after exercise
Energy Systems
ATP-PC»_space;> GLYCOLYSIS»_space;> OXIDATIVE SYSTEM
Biomechanics
science concerned with internal and external forces acting against the body
Force
influence applied by one object to another, accelerates or decelerates the second object
Torque
force that provides rotation
the closer the load to the point of rotation, the less torque it creates
Lever
rigid “bar” that rotates around a stationary fulcrum
1st Class
fulcrum in the middle (nodding head)
2nd Class
resistance in the middle (calf raise)
3rd Class
effort in the middle (bicep curl); most common in human limbs
What are types of FRONTAL PLANE MOTIONS
adduction/abduction
lateral flexion
eversion/inversion
Examples of FRONTAL PLANES OF MOTION
side lateral raise
side lunge
side shuffle
What are the types of SAGITAL PLANE MOTIONS
flexion/extension
Examples of SAGITAL PLANES OF MOTION
bicep curl
triceps pushdown
squat
What the types of TRANSVERSE PLANE OF MOTIONS
rotation
horizontal adduction/abduction
Examples of TRANSVERSE PLANES OF MOTION
throwing
golfing
swing bat
trunk rotation
Flexion
bending movement; decreases relative angle between elements
Extension
straight movement; increases relative angle between segments
Plantarflexion
extension at the ankle
Dorsiflexion
flexion at the ankle
Abduction
movement in the frontal plane away from the middle (like the PF machine!)
Adduction
movement in the front plane toward the middle (again… PF machine)
Horizontal Abduction
transverse plane arm movement
Horizontal Adduction
transverse plane arm movement from lateral to anterior
Internal Rotation
rotate toward the middle of the body
External Rotation
rotation away from the middle of the body
Concentric
moving in opposite direction of force, accelerates or produces force; muscle shortens
Eccentric
muscle develops tension while lengthening; decelerates force
Isometric
muscular force equal to resistive force, stabilizes force. no change in muscle length
Length-tension Relationship
resting length of a muscle and the tension it can produce at that length
Force-couple
muscles working together to produce movement
Force-velocity Curve
as the velocity of a contraction increases, concentric force decreases and eccentric force increases
If Concentric Contraction goes DOWN, what does Eccentric Contraction do?
Eccentric Contraction goes UP
Neuromuscular Efficency
ability to produce and reduce force, stabilize the kinetic chain in all three planes of motion
Structural Efficency
alignment of the musculoskeletal system that allows center of gravity to be maintained over a base of support
Davis’s Law
soft tissue models along the lines of stress
Autogenic Inhibition
neural impulses that sense tension are greater than the impulses that cause muscles to contract; provides inhibitory effect to muscle spindles
Reciprocal Inhibition
simultaneous contraction of one muscle, and relaxation of its antagonist to allow movement
Relative Flexibility
tendency of the body to seek the path of least resistance
Pattern Overload
consistently repeating the same motion; places abnormal stresses on the body
Postural Distortion Patterns
predictable patterns of muscle imbalances
Altered Reciprocal Inhibition
muscle inhibition caused by tight agonist, which inhibits its functional antagonist
Synergistic Dominance
inappropriate muscle takes over function of a weak or inhibited prime mover
Muscle Imbalance
alteration of muscle length surrounding a joint
Cumulative Injury Cycle
Tissue Trauma > Inflammation > Muscle Spasm > Adhesions > Altered Muscular Control > Muscle Imbalances
Motor Behavior
motor response to internal and external stimuli
Motor Control
how the CNS integrates sensory information with previous experiences
Motor Learning
integration of motor control processes through practice, leading to a relatively permanent change to produce skilled movement
Sensorimotor Integration
cooperation of the nervous and muscular
Muscle Synergies
group of muscles that are recruited by the CNS to provide movement
Proprioception
cumulative sensory input from all mechanoreceptors that sense position and limb movements
Feedback
use of sensory information and sensorimotor
Types of Feedback
Internal and External Feedback
Internal Feedback
sensory information is used by the body to reactively monitor movement and the environment
External Feedback
information provided by some external source (ex. fitness professional, recording, mirror to supplement the internal environment)
Carbohydrates
sugar starches celluloses fiber CHIEF SOURCE OF ENERGY
Monosaccharide
a single sugar unit (glucose, fructose, galactose)
Disaccharides
two sugar units (sucrose, lactose, maltose)
Polysaccharides
long chains of monosaccharide units linked together (starch, fiber)
Fiber
complex carbohydrate; provides bulk in diet and intestinalis health; regulate absorption of glucose
Soluble Fiber
dissolves by water; helps moderate blood glucose and lower cholesterol
Insoluble Fiber
does not dissolve in water
Glucose
simple sugar made by the body from carbs, fats, and sometimes protein; main source of fuel
Glycogen
complex carbohydrates used to store energy in live and muscle tissue
Glycemic Index
the rate carb sources raise blood sugar and the effect on insulin release
Glycemic Index RATES
High = > 70 Moderate = 56-69 Low = <55
!! QUICK FACTS ABOUT CARBS !!
Carbs: provide nutrition that fat and protein can't keeps glycogen stores full helps maintain fluid balance shares protein for building muscle
Food Sources of Lipids
Monosaturated
Polyunsaturated
Saturated
Types of Monosaturated Foods
Olive Oil
Avocados
Peanuts
Types of Polyunsaturated Foods
Sunflower Oil
Soy Oil
Omega 3’s
Types of Saturated Foods
Meat
Coconut Oil
Dairy
Functions of Lipids
- cellular membrane structure and function
- precursor to hormones
- cellular signals
- nutrient regulation
- protecting organs
- insulates the body
- prolongs digestion
- helps with satiety
Triglycerides
chemical form of most fat in food and in the body
Saturated Fatty Acid
raises “bad” LDL cholesterol
Trans-fatty Acids
used to increase shelf life in foods; raises bad and lowers good cholesterols
Unsaturated Fatty Acid
increases “good” HDL cholesterol; decreases risk of heart disease
Monosaturated Fatty Acid
lipid missing one hydrogen; one double bond
Polyunsaturated Fatty Acid
lipids with more than one point of unsaturation
Protein
amino acids linked by peptide bonds
Essential Amino Acids
cannot be manufactures by the body; muse be obtained from food; there are only 8
Non-Essential Amino Acids
can be manufactured by the body
Micronutrients
vitamins and minerals needed for health
Toxicity
degree to which a substance causes harm
Hydration Fact 1
the body is approximately 60% water
Hydration Fact 2
sedentary adults should consume an average: 3L per day for MEN and 2.2L per day for WOMEN
Hydration Fact 3
if exercises exceeds 60 min, use sports drinks containing up to 8% carbs
Hydration Fact 4
drink an extra 8oz of fluid for every 25lbs over weight
Hydration Fact 5
dehydration adversely affect circulatory function and decreases performances
Calorie (lower case c)
amount of heat energy required to raise 1 gram of water by 1 degree C
Resting Metabolic Rate (RMR)
amount of energy expended at rest
Thermic Effect of Food (TEF)
additional energy used for digestion; 6-10% of total energy expenditure
Energy Expended During Physical Activity
around 20% of total energy expenditure
PROTEIN Recommendation
4 calories per gram sedentary adults: 0.4g/lb/day strengthen athletes: 0.5-0.8g/lb/day endurance athletes: 0.5 - 0.6 g 10-35% of diet
CARBOHYDRATES Recommendation
4 calories per gram
6-10 g/ kg/ day
25-38g from fiber
45-65% of diet
FAT Recommendation
9 calories per gram
20-35% of total food intake
High polyunsaturated -to - saturated ratio is desirable
Carbs for Performance
eat a high-carb meal 2-4 hours before exercise
eat 30-60g every hour during exercise lasting more than 60 min
eat 1.5 g/kg body weight 30 min after exercise to maximize glycogen replenishment
Dietary Reference Intake (DRI)
guidelines for adequate intake of a nutrient
Recommended Dietary Allowance (RDA)
average daily nutrient intake level to meet the requirement of nearly all healthy individuals
Tolerable Upper Intake (UL)
highest average daily intake level likely to pose no risk to health
Adequate Intake (AI)
recommended average daily nutrient intake level adequate for healthy individuals
Erogenic Aid
something that enhances athletic performance
Creatine
made in the body; can increase muscle mass, strength, and anaerobic performance during exercise
Caffine
3-6 mg/kg body weight 1 hour before exercises has the most effective ergogenic response; effects will occur on an individual basis
Prohormones and Anabolic Steroids
PROHIBITED BY THE WORLD ANTI-DOPING AGENCY
