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Ace Exam > EES Chapters > Flashcards

EES Chapters Flashcards

1
Q

Posterior

A

Towards the back

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2
Q

Superior

A

Towards the head

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3
Q

Inferior

A

Away from the head

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4
Q

Medial

A

Toward the midline of the body

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5
Q

Lateral

A

Away from the midline of the body

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6
Q

Proximal

A

Towards the attached end of the limb Origin of structure Towards midline of the body

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7
Q

Distal

A

Away from the attached end of the limb, origin of structure, midline of body

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8
Q

Superficial

A

Close to the or on body surface

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9
Q

Deep

A

Internal

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10
Q

Cervical

A

Referring to the neck

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11
Q

Thoracic

A
  • Between the neck and abdomen
  • Chest
  • Thorax
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12
Q

Lumbar

A

Back between abdomen and pelvis

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13
Q

Plantar

A

Bottom of feet

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14
Q

Dorsal

A

Top of feet and hands Toward the back

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15
Q

Palmar

A

Anterior of hands

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16
Q

Sagittal plane

A

Line that divides right and left section of body

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17
Q

Frontal plane

A

Divides body into anterior and posterior parts

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18
Q

Transverse plane

A

Divides top half from bottom

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19
Q

Brachium

A

Arm

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20
Q

Cephalo

A

Head

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21
Q

Chondro

A

Cartilage

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22
Q

Costo

A

Rib

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23
Q

Dermo

A

Skin

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24
Q
  • Hemo
  • Hemat
A

Blood

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25
Q

Myo

A

Muscle

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26
Q

Osteo

A

Bone

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27
Q

Pulmo

A

Lung

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28
Q
  • Anterior
  • Ventral
A

Towards the front

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29
Q

Pulmonary circuit

A

The circulatory vessels of lungs; involved in circulation of blood from right ventricle of the heart to the lungs and back to the left atrium of the heart

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30
Q

Systemic circuit

A

Circular route the blood travels through

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31
Q
  • Cortical bone
  • Compact bone
A

Dense outer layer

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32
Q

Trabecular bone

A

Honeycomb inner structure

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33
Q

Flexion (sagittal)

A

Decreasing the angle between two bones

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34
Q

Extension (sagittal)

A

Increasing the angle between bones

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35
Q

Abduction (frontal plane)

A

Motion away from the midline of the body

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36
Q

Adduction (frontal plane)

A

Motion toward the midline of the body

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37
Q

Pronation (transverse plane)

A

Rotating the hand and wrist medially from the elbow

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38
Q

Supination (transverse plane)

A

Rotating the hand and wrist laterally from the elbow

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39
Q

Peripheral nervous system PNS

A

Part of the nervous system that are outside the brain and spinal cord (CNS)

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40
Q

Afferent (sensory) neurons

A

Nerve cells that convey electrical impulses from sensory organs in the PNS to the CNS

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41
Q

Efferent (motor) neurons

A

Nerve cells that conduct impulses from the CNS to the PNS regulating muscular movement

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42
Q

Parasympathetic nervous system

A

Aids in controlling normal functions when the body is relaxed ( food digestion, storing energy, promoting growth)

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43
Q

Sympathetic nervous system

A

Activated when there is a stressor or an emergency ( flight or fight response) stops storing energy and mobilizes all resources

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44
Q

Nerve is made up of many _____?

A

Neurons

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45
Q

GTO Golgi tendon organ

A
  • Senses increased tension within associated muscles when contracts or is stretched
  • Inhibites muscle contraction
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46
Q

Muscle spindle

A
  • Sensory organ within a muscle that is sensitive to stretch and thus protects the muscle against too much stretch (contracts muscle when it is stetched to fast/hard)
  • Stretch reflex Causes antagonist muscle to relax
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47
Q

Mitochondria

A

Power plant of cell, where aerobic metabolism occurs

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48
Q

Agonist

A

Prime mover, muscle that creates a major movement

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49
Q

Antagonist

A

Opposing muscle/ Muscle on the opposite side of the of prime mover

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50
Q

Type 1 muscle fiber

A
  • Slow twitch
  • Slow oxidative
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51
Q

Type 2x muscle fiber

A
  • Fast twitch
  • Fast glycolytic
  • Largest and fastest fiber Capable of producing the most force of all muscle fibers
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52
Q

Type 2a muscle fiber

A

Intermediate Fast oxidative glycolytic fibers Capabilities between type 1 and type 2x

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53
Q

Adenosine triphosphate

A

ATP Primary energy used to drive a muscle contraction

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54
Q

Ligaments

A
  • Attach bone to bone
  • Injury is called a sprain
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55
Q

Tendons

A
  • Transmits force from muscle to bone
  • injury of tendon is a strain
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56
Q

Shoulder socket

A

GoLF

Glenoid fossa

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57
Q

Subluxation

A

Dislocation of humeral head from glenoid fossa

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58
Q

Muscles of the rotator cuff

A

SITS

  • Supraspinatus
  • Infraspinatus
  • Teres minor
  • Subscapularis
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59
Q

Glycogen

A
  • Chief glucose storage material
  • Formed by liver and stored in the liver and muscles
  • Storage form of glucose
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60
Q

Gluc agen

A

Hormone released from the pancreas; stimulates glucose release from liver to increase blood glucose. Also releases free fatty acids from adipose tissue to be used as fuel

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61
Q

Uniplanar/ Uniaxial joints Hinge joints

A

Allow movement in only one plane (i.e. Elbow)

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62
Q

Biplanar or biaxual joints

A

Alow movement in two planes that are perpendicular to each other (i.e. Wrist)

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63
Q

Route of blood flow exiting heart through circulatory system back to heart

A

HAAC VVIS

  • Heart
  • Arteries
  • Arterioles
  • Capillaries
  • Venules
  • Veins
  • Inferior vena cava
  • Superior Vena Cava
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64
Q

Wolffs law

A

Skeleton subjected to stressful forces responds by laying down more bone tissue

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65
Q

Mediolateral axis

A

Movement pattern perpendicular to frontal plane

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66
Q

Anterposterior axis

A

Movement pattern perpendicular to sagittal plane

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67
Q

Dorsiflexion

A

Ankle movement towards the shin

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68
Q

Planterflexion

A

Ankle movement downward

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69
Q

Route of blood flow through the heart

A

RiPL PuL

  • Right ventricle
  • Pulmonary arteries
  • lungs
  • Pulmonary vein
  • Left atrium
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70
Q

insulin

A
  • Pancreas secrets hormone.
  • opposes the action of glucagon
  • Alows uptake of glucose by cells and prevents the breakdown of glycogen in the liver and muscles
  • Decreases blood sugar level
  • Facilitates movement of amino acids into cells
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71
Q

glycogen

A

storage form of glucose in the liver and muscles

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72
Q

glucagon

A
  • secreted by the pancreas
  • Opposes action of insulin
  • Inreases blood sugar level
  • Stimulation of the breakdown of glycogen in the liver
  • breaks down fat so it can be used as fuel
  • immediate effect
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73
Q

glycolysis

A

action of breaking down of glucose & glycogen into ATP

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74
Q

three energy systems

A
  • Phosphagen system
  • Anerobic glycolysis
  • Aerobic/ Oxidative
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75
Q

gluconeogenesis

A

convertion of fat and protein to gucose –> glylcogen

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76
Q

pyruvate

A

chemical created during Anerobic resporation to create ATP

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77
Q

EPOC

excess post exercise oxygen consumption

A

resportion after intense exercise to replenish phosphagens and return body to homeostasis

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78
Q

AT

Anaerobic Threshold

A
  • bodys transiton to anaerobic resporation during high intensity work
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79
Q

SAID

specific adaptation to imposed demands

A

body will adapt to specific challenges inposed upon it, as long as the program progressively overloads the system being trained.

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80
Q

SV

A

heart stroke volume

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81
Q

VT

Ventilatory threshold

A
  • Increase in respiration/ hyperventilation
  • used as an indirect indicator of the AT
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82
Q

VT1

First ventilation threshold

A
  • occurs first time lactate begins to accumulate in the blood
  • blowing off extra CO2
  • repiration while talking
  • 1-2 hours
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83
Q
  • VT2 second ventilatory threshold
  • RTC respiratory compenstaion threshold
  • LT Lactate threshold
  • 30 to 60min
A
  • Lactate is rapidly increading wtih intensity
  • hyper ventilation is no longer adequate to buffer the the increase in acidity that is occuring
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84
Q

Q10 effect

A

Metabolism inreases due to an increase in body temperature

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85
Q

GH growth hormone

A
  • secreted by the anterior pituitary gland
  • helps cell transport nutrients from outside the cell to the interior
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86
Q

ADH antidiuretic hormone

A
  • vasopressin
  • released by the posterior pituitary gland
  • reduce urinary excretion of water during exercise
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87
Q

Epinephrine

Norepinephrine

A
  • sympathtic reponse to exercise
  • increase HR and SV
  • causes glycofenolysis in live (glycongen breakdown
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88
Q

Aldosterone

A
  • released by the adrenal cortex
  • limits sodium excretion in uring during exercise
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89
Q

Cortisol

A
  • released from the adrenal glands
  • stress hormone
  • plays role in maintianing blood glucose during exercise
  • promotes protein and triglyceride breakdown
  • >30 minutes to several hours to begin to take effect
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90
Q

Law of Inertia

A

Body at rest will stay at rest and that a body in motion will stay in motion (wiht the same direction and velocity) unless acted upon by an external force.

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91
Q

Law of Acceleration

A

Newton’s secon law, states that the force (F) acting in a body in a given direction is qual to the body’s mass (M) multiplied by the body’s acceleraton (A) in that direction (F=MA)

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92
Q

Law of reaction

A

For every action there is a equal and opposite reaction.

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93
Q

Synergist

A

muscle assit the agonsist in causing a desired action

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94
Q

Posterior muscules of the hip and knee

A
  • Gluteus medius
  • Gluteus maximius
  • Lliotibal band
  • Biceps femoris (long head)
  • Biceps femoris (short head)
  • Semitendinosus
  • Semimembranosus
  • Popliteal space
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95
Q

Anterior musculature of the hip and knee

A
  • Tensor fasciae latae
  • Sartorius
  • Rectus femoris
  • Vastus lateralis
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96
Q

Erector Spinae muscles

A
  • Longissimus
  • Spinalis
  • Lliocostalis
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97
Q

Anterior tibial compartment

A
  • Extensor digitorum longus
  • Anterior tibialis
  • Extensor hallucis longus
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98
Q

Posterior tibial compartment

A
  • Gastrocnemius
  • Planteris
  • Soleus
  • Calcaneal tendon
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99
Q

Superficial muscles of the scapulothoracic articulation

A
  • Trapezius
  • Latissimus dorsi
  • Leveator scapulae
  • Rhomboid major
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100
Q

Biceps brachii

A
  • Biceps brachii (long head)
  • Short head (short head)
  • brachialis
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101
Q

Triceps

A
  • Lateral head
  • Long head
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102
Q

Abdominal wall

A
  • Rectus abdominis
  • External oblique
  • Internal oblique
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103
Q

scapulothoracic (S/T) articulation

shoulder girdle

A

the muscles and fascia connecting the scapulae to the thorax

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104
Q

glenohumeral (G/H) joint

A

the ball and socket joint composed of the glenoid fossa of scapula and the humeral head

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105
Q

sternoclavicular (S/C) joint

A

junction of the sternum and proximal clavicle

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106
Q

acromioclabicular (A/C) joint

A

junction of the acromion process of the scapula with the distal clavicle

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107
Q

protraction

A

is movement of a body part in the anterior direction, i.e. being drawn forwards. The movement of protraction is the opposite of the movement of retraction.

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108
Q

Retraction

A

is movement of a body part in the posterior direction, i.e. being drawn backwards. The movement of retraction is the opposite of the movement of protraction.

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109
Q

carbohydrates contain how many calories per gram

A

4 calories per gram

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110
Q

protein contain how many calories per gram

A

4 calories per gram

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111
Q

Fat provides how many calories per gram?

A

9 calories per gram

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112
Q

monosaccharide

A

simplest form of sugar

  • glucose- predominant sugar in nature, basic building block of most other carbohydrates
  • fructose - sweetest of the monosccharides, found in fruits
  • galactose - joins with glucose to form the disaccharide lactose
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113
Q

oligosaccharide

A

chain of about 3-10 or fewer simple sugars

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114
Q

ploysaccharide

A
  • A long chain of sugar molecules
  • Glycogen and starch are the only polysccharides that humans can fully digest
  • complex carbohydrates
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115
Q

unsaturated fatty acids

A
  • contain one or more double bonds between carbon atoms
  • are typiccally liquid at room temperature
  • unstable, susceptibel to oxidative damage, short shelf life
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116
Q

Monounsaturated fat

A
  • contain one double bond between two carbons
  • i.e. olive, canola peanut oils
  • good fats
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117
Q

Polyunsaturated fat

A
  • contains a double bond between two or more sets of carbons
  • i.e. corn, safflower, soybean, cold wqater fish
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118
Q

Essential Fatty Acids

A
  • Type of polyunsaturated fat that must be obtained from the diet
  • omega-3 (linelenic acid)
  1. ALA
  2. EPA (500mg)
  3. DHA(500mg)
  • omega-6 (linoleic acid)
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119
Q

Saturated fats

A
  • Bad fat
  • no double bonds between carbon atoms
  • solid at room temp
  • very stable
  • i.e. red meat, dairy fat, tropical oils
120
Q

low density lipoproteins (LDL)

A

bad cholesterol

121
Q

Trans fat

A
  • partially hydrogenated oil
  • unstaurated fat solid at room temp in order to prolong shelf life (breaking the double bond of the unsturated fat)
122
Q

iliopsoas

A

A blending of two muscles (the iliacus and psoas major) that run from the lumbar portion of the vertebral column to the femur. The main action of the iliopsoas is to flex the thigh at the hip joint.

123
Q
  • Lordosis
A

increased anerior lumbar curve from neutral

124
Q

Kyphosis

A

increased posterior thoracic curve from neutral

125
Q

sway back

A
  • decreased anterior lumbar curve
  • increased posterior thoracic curve
126
Q

flat back

A

decreased anterior lumbar curve

127
Q

EAR

A
  • Estimated Average Requirement
  • an adequate intake in 50% of an age and gender specific group
128
Q

UL

A
  • Tolerable Upper Intake Level
  • Max intake that is unlikely to pose health effect to individuals in a group
129
Q

AI

A
  • Adequate Intake
  • recommended nutrient intake level, based on research that appers to be sufficient for good health
  • used wehn a RDA cannnot be based on an EAR
130
Q

RDA

A
  • Recommended Dietary Allowances
  • levels of intake of essential nutrients based on age and gender.
  • adequate to meet needs of all persons
131
Q

DRI

A
  • Dietary Reference Intake
  • generic term used to refer to 3 types of reference values
    • EAR
    • UL
    • AI
132
Q

Hyponatremia

A

severely reduced blood sodium concentration resulting from overhydration

133
Q

Type 1 diabetes

A

inability of the pancreas to secrete insulin

134
Q

Type 2 diabetes

A

results from the cells’ decreased ability to respond to insulin

135
Q

vegaterian protein complements

A
  • Grains & Legumes
  • Grains & nuts and seed
  • Grains & Milk Products
  • Milk Products & Legumes
  • Legumes & Grains
  • Legumes & Nuts and seeds
136
Q

glycogenolysis

A
  • The breakdown of glycogen in the liver to be released as glucose into the blood stream when blood glucose levels have depleted.
  • Glycogenolysis occurs in the liver or muscle
  • Not available for use unless initial, blood glucose depletes or lowers.
137
Q

SA node

A
  • sinoatrial node
  • floor of the right atrum
  • pacemaker for the heart
138
Q

AV node

A
  • Atrioventricular node
  • floor of the right atrium
  • facilitates ventricular contraction
139
Q

vasoconstriction

A
  • Narrowing of the opening of blood vessels and aterioles
140
Q

Vasodilation

A
  • Inclrease in diameter of the blood vessels and arterioles
141
Q

SBP

A
  • systolic blood pressure
  • pressure on arteries when heart is contracting
142
Q

DBP

A
  • Pressure on arteries when heart is in between beats
143
Q

FFA

A
  • Free Fatty Acid
  • Fatty acid that is loosely bound to plasma proteins in the blood
  • Used as fuel
144
Q

Hypoglycemia

A
  • Deficiency of glucose in the bood
  • caused by:
    • too much insulin
    • too little glucose
    • too much exercise
  • commonly found in insulin dependent diabetics
145
Q

Cori cycle

A

The cycle of lactate to glucose between the muscle and the liver

146
Q

Energy systems used during set duration of exercise

A
  • Phosphagen System
    • 0-30 Sec
  • Anaerobic Glycolysis
    • 20 sec - 2 min
  • Oxidative System
    • > 2min
147
Q

Fick Equation

A
  • quation used to determine the rate at which oxygen is being used during physical activity.
148
Q

General Adaptation Syndrome

A
  • Observation that a veriety of stressful events led to predictable inclreases in cortisol
    • Shock or alarm phase
      • significant strength gains attributed to neuromuscular adaptations
      • 2-3 weeks
    • Adaptation or resistance phase
      • 4-6
      • major muscular adaptations (biochemical, mechanical, and structural)
    • Exhaustion phase
      • muscle becomes chronically depleted of their energy reserves and symptoms of chonic fatigue or overtaining set in.
149
Q

Training Principle of Specificity

A
  • Outcome of a given type of training program such that the exercise repsonse is specific to the mode and intensidy of training.
  • Only the physiological systems emphasized during a training program will improve
150
Q

Principle of Overload and Progression

A
  • Overload
    • Strategically applying increased load on a tissue or system beyond the point the tissue or system is normally loaded
    • Types of overload: Frequency, intensity, duration, mode of expercise or program
  • Progression
    • systematic process of applying overload
    • appropriately greater incleases in resistance or duration
151
Q

Principle of Diminishing Returns

A
  • The rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential.
  • Response to physical activity assiciated with heredity and current level of fitness.
152
Q

Principle of Reversibility

A

Loss in function experienced after cessation of a training program

153
Q

Heat Acclimation

A
  • Thermoregulatory addaption caused by reapeated exercise in heat
    • takes palce 9-14 days afteracclimation process
    • Increase in plasma volume
    • derease in heart rate
    • derease in temp
    • increase in sweat rate
    • earlier onset of sweating at lower core temp
154
Q

Heat acclimatization

A

occurs when exposed to hot environments for months or years

155
Q

Autogenic Inhibition

A
  • muscle spindle activity and tention in the musle are temporaritly inhibited, allowing further muscle stretching.
156
Q

Creep

A
  • musle lengthening that occurs when a stretch force is applied
157
Q

Reciprocal Inhibition

A

activation of a muscle on one side fo a joint coincides with inhibiion of the opposing musle on the the other side of the joing to facilitate movement.

158
Q

Stretch reflex

A
  • reflexive muscle contraction that occurs in response to rapid stretcing of the muscle, reducing the likelihood of injury.
159
Q

Active stretch

A

individual applies added force to increase intensity of a stretch

160
Q

Passive stretch

A
  • Occurs when a partner or assistive device provides added force for the stretch
161
Q

PNF

A
  • Proproceptive Neuromuscular Facilitaiton
  • Utilizes pinciples of autogenic inhibition (GTO response) and reciprocal inhibition (agonist/antogonist contaction/relation response)
    • Hold relax
      • 10sec passive pre stretch ⇒ isometric hold 6sec⇒ passive strech 30sec
    • Contract relax
      • 10sec passive pre stretch ⇒ full range of motion contraction of targeted muscle group 6 sec ⇒ passive strech 30sec
    • Hold relax with agonist contraciton
      • 10sec passive pre stretch ⇒ isometric hold 6sec⇒ passive strech with agonist contraciton 30sec
162
Q

Dynamic Stretching

A

mimics movement pattern to be used in upcoming workout or sporting events

163
Q

AIS

A
  • Active isolated stretching
  • stretch help for 2sec⇒ released to starting position
    • repeated for several reps, each exceeding the resistance point of previouse stretch
164
Q

Angina

A

symptom of coronary artery disease resulting from a lack of blood flow to the heart muscle

  • chest pain
  • chest tightmess
  • radiating chest pain
165
Q

Perfusion

A

Passage of fluid through a tissue related to circulation

166
Q

Cyanosis

A

bluish discoloration in the skin due to reduced hemoglobin(oxygen molecules) in the blood

167
Q

Ataxia

A
  • Failure of muscular coordination
  • irrecularity of muscular action
168
Q

Syncope

A

fainting

169
Q

claudication

A

cramp like pains n the calves caused by poor circulation of blood to the leg muscles

170
Q

Android

A

apple shape due to fat storage in the abdomen

171
Q

Gynoid

A
  • Pear shape due to fat storage in the abdomen
172
Q

visceral

A

gut

173
Q

CRF

A

Cardiorepiratory Fitness

174
Q

METs

A
  • Metabolic Equivalents
  • Resting oxygen consumption
  • 3.5 milliliters of oxygen per kilogram of body weight per minute
  • 3.5 mL/kg/min
175
Q

GXT

A

Graded Exercise Test

176
Q

OBLA

A
  • Onset of blood lactate accumulation
  • equivalent to VT2 threshold
177
Q

auscultation

A

listening to the heart beat with a stethoscope

178
Q

Palpation

A

listening to heart beat using fingers

179
Q

Valsalva maneuver

A

breath holding

180
Q

Joint Stability

A
  • ability to maintian and control joint movement or position
181
Q

joint mobility

A
  • range of uninhibited movement around a joint or body segment
182
Q

force couple relationship of the muscles of the pelvis

A
  • Rectus Abdominis
    • pulls upward on the anterior, inferior pelvis
  • Hip Felxors
    • pulls downward on the anterior, superior plevis
  • Hamstrings
    • pulls downward on the posterior, inferior pelvis
  • Erector Spinae
    • pulls upward on the posterior, superior pelvis.
183
Q

SMR

A
  • Self-myofascial release
184
Q

TVA

A
  • transverse abdominis
185
Q

“centering of the core”

A

Activaiton of the TVA, drawing the abdomen inward toward the spine

186
Q

“Bracing of the core”

A

contraction of the full middle layer of the core muscles to create a more rigid and wider base of support for spinal stabilization

  • qadratus lumborum
  • pelvis cloor musculature
  • multifidi
  • transverse abdominis
187
Q

Mobility of < ___ degress requirs a need to improve ankle flexibility prior to teaching the squat

A

15 degrees

188
Q

Sarcoplasmic Hypertrophy

A

Increase in muscle size due to increase in the volume of scarcoplasmic fluid as a result of high repetition sets

189
Q
  • Training Principle
    • Progressive Resistance
    • Progressive Repetition
A
  • Progressive Repetition
    • increase number of reps with training resistance
  • Progressice Resistance
    • increase the exercise workload
190
Q
  • Training Principle
    • Specificity
A
  • achieve desired strength training objectives by
    • exercising appropriate muscles
    • maintain balanced muscle development
    • appropriate resistance-repetition
    • targeting the prominent energy system
191
Q
  • Trianing principle of
    • Reversibility
A
  • adults lose about 3 pounds of muscle every 6 years
  • basic strength-training program can add 3 pounds of muscle in three months
  • once training stops client will lose at onehalf the rate it was gained
192
Q
  • Training Principle
    • Diminishing Returns
A

As a client approaches their genetic protential for muscle size and strength, the rate of development decreases accordingly. Regardless of the quality and quantity of trianing.

193
Q

Periodazation

A

systemcatically changing the exercise varibles appear to be more effective for attaining both strength development and peak performance

194
Q

Macrocycle

A

Program timeframe (i.e. offseason)

195
Q

Mesocycle

A
  • Specific Training Goals
    • mediam range time periods of focus
      • 1-3 months
        • Strength
        • Power
        • Conditioning
196
Q

Microcycle

A
  • Progressive Training Segments for each Mesocycle
  • Usally represented in weeks
197
Q

Linear Periodization

A
  • Provides consistent training protocol within each microcycle
  • Changes the training variables after each microcycle
198
Q

Undulating Periodization

A
  • Provides different training protocols during the microcycles
  • Changes the training varibles after each microcycle
199
Q

Guidlines for muscular endurance

A
  • exercise set lengh 75 to 100 seconds
  • about 12-16 reps
  • 2-3 sets
  • 70% of 1RM
  • rest periods of < 30 seconds
200
Q

Guidelines for Muscular Strength

A
  • 90% of 1RM
  • 4-6 reps
  • 3-4 sets
  • 2-5 minute rest
201
Q

Split-routine exercise program

A

weekley workouts for the major muscle groups resonsible for producing the basic movement patterns.

202
Q

Muscle Hypertrophy

A
  • 80% of 1RM
  • 6-12 reps
  • 50-70 second sets
  • 3-6 sets
  • 30-90 second rest
203
Q

Supersets

A

alternating exercises for opposing muscle groups with little rest between sets.

204
Q

Compound sets

A

exercisers perform two or more exercises for the same muscles in rapid succession

205
Q

breakdown training/ drop sets

A
  • train to muscle fatigue, then immediately reduce the resistance by 10-20% and perform as many additional reps as possible.
206
Q

Assistance Training

A
  • train to muscle fatigue, then receive manual assistance from a trainer on the lifting phase for 3-5 reps.
  • people are 40% stronger on eccentric muscle actions than on concentric muscle actions.
207
Q

Power equations

A

Power= Force x Velocity

  • Force= Mass x Acceleration
  • Velocity= Distance/Time
208
Q

Whey Powder protein %

A

11-15% protein

209
Q

Whey concentrate protein %

A
  • Whey concentrate is 25 to 89% protein
210
Q

Whey isolate protein %

A
  • 90+% protein
  • Proteins can become denatured during manufacturing process
  • lactose-free
211
Q

Creatine

A
  • 20-30 grams per day for 2 week
  • increases mucle creating stores 10-30%
  • Can boost muscle strength by 10%
212
Q
A
213
Q

HPA axis

A
  • mind
    • Hypothalmic
  • body
    • Pituitary
    • Adrenal

cognitive therapies including mind body exercise target deactivation of the HPA axis

214
Q

Paranayama

A

practice of voluntary breath control

215
Q

Chen style

A
  • old form Tai Chi
  • template form Wu and Yang descend
  • involves quick jumping movements
216
Q

Yang Style

A
  • Tai Chi
  • most widely practiced in the West
  • offensive and defensive movements to form choreography
217
Q

Chang Style

A
  • Tai Chi
  • new style developed in 1930 by Chang Tung-sheng
  • 100 movements based on modifications to the Yang Long form
218
Q

Wu Style

A
  • developed my Wu Chien-chuan
  • easier form of Tai Chi
  • small steps and movements
  • impose less stress on the legs and knees
219
Q

Sun Style

A
  • Developed by Sun Lu-tang in the 1800s
  • combines elements of Wu and Yang-style tai chi
  • high stance, easier for older people to learn
220
Q

Alexander Technique

A
  • teaches the transformation or neuromuscular habtis by helping in individual focus on sensory experiences
  • corrects unconscious habits of posture and movement that may be precursors to injuries
  • using the hands to rearrange the working of a person’s entire suportive musculature as it functions in relation togravity from moment to moment.
221
Q

Feldenkrais Method

A
  • incorporates active movements, imagery and other forms of directed attention.
  • exercises designed to reeducate the nervous system through kinesthetic feedback.
222
Q

Nia

A
  • mix of martial arts and dance arts
223
Q
  • Hatha yoga
  • Asana
A
  • physical aspect of yogic disciplines includes differenct physical postures
224
Q
  • Lyengar yoga
    • Restorative yoga
A
  • easy simple poses
  • isometric contactions to attain precise anatomical alignment
225
Q

Ashtanga yo

A
226
Q

Sivananda Yoga

A
  • classic yoga
  • Sun Salutatuon Sequence
  • readily adapted to beginners or those with low functuinal capacities
227
Q

Ashtanga Yoga

A
  • Ancient system of hatha yoga
  • power yoga
  • synchronizes series of poses with specific breathing methods
  • difficult sequence pace and pose
  • strength, flexibility, mental and pyhsical stamina
228
Q

Viniyoga

A
  • Soft and individualized form of hatha yoga
  • focus is on coordination of breath and movement
  • taught one on one
229
Q

Kripalu yoga

A
230
Q

Integral Yoga

A
  • Deep relaxation and breathing practice
  • emphasizes diet
231
Q

Bikram Yoga

A
  • designed to warm and stretch muscles, ligaments and tendons in sequence
  • 90 degrees
232
Q

Kundalini Yoga

A
  • posture, breath control, chanting and meditaion
  • purpose is to awaken serpent power/ coiled up energy
233
Q
A
234
Q

Somatic Yoga

A
  • moderate intensity
  • involves Alexander Technique and Feldenkrais Method
  • emphasize contracting particular muscle groups and them relaxing them
235
Q

Pranayama

A
  • practice of voluntary breath control
  • Breathwork
236
Q

Qigong Exercise

A
  • system of self healing exercise and meditation that include healing postures, movement, visualization, breathwork, and meditation.
  • goal is to improve the balance of the functions of the body
237
Q
  • CAD
  • Atherosclerosis
A
  • Corinary artery disease
  • Narrowing of the coronary arteries that supply the heart muscle with blood and oxygen
  • narrowing caused by inflammatory response within arterial walls
  • effects the heart
238
Q

Angina

A

Chest pain

239
Q

dyspnea

A

labored breathing

240
Q

Transient Ischemic attack

A
  • temporary stroke
241
Q

peripheral vascular disease

A
  • caused by atherosclerotic lesions in one or more peripheral artery or blood vessel
  • affects the arteries in the legs
242
Q

Dyslipidemia

A
  • Abnormally elevated cholesterol or fats (lipids) in the blood
243
Q

LDL

A
  • low density lipoprotein
  • bad chelesterol
244
Q

HDL

A
  • High density lipoprotein
  • good cholesterol
245
Q

type 1 diabetes

A
  • immune system destroys pancreatic beta cells that are responsible for producing insulin
246
Q

hyperglycemia

A

chronically elevated blood glucose level

247
Q

insulin resistance

A
  • as the demand for insulin rises, the pancreas gradually loses its ability to prodice it
248
Q

Type 2 diabetes

A
  • insulin resistance that leads to a frequent state of hyperglycemia
249
Q

Gestational Diabetes

A
  • form of glucose intolerance that occurs during pregnancy
250
Q

Metabolic Syndrome

A

cobo of conditions that increase a person’s risk for developing heart disease, diabetes and stroke.

251
Q

Fibromyalgia

A
  • widespread pain and tenderness at specific points on the body
252
Q

Chronic Fatigue Syndrome

A
  • incapacitating fatigue that results in substantial reduction in activities. does not improve with bed rest and worsens with physical and mental activitys.
253
Q

ACL

A
  • anterior cruciate ligament
  • primary role is to prevent anterior glide of the tibia away from the femur.
254
Q

MCL

A
  • Medial Collateral Ligament
  • role of MCL is to prevent inward bending of the kneww
255
Q

Meniscus

A
  • Lateral Meniscus
  • Medial meniscus
  • most common knee injury
  • role
    • shock absorption
    • stability
    • joint congruency
    • lubrication
    • proprioception
256
Q

Chondromalacia

A
  • softening or wearing away of the cartilage behind the patella
  • caused by the back of patella not tracking in the femoral groove
257
Q

Bursitis

A
  • inflammation of the bursa sac due to:
    • acute trauma
    • repetitive stress
    • muscle imbalance
    • muscle tightness
258
Q

1st Phase of the healing process

A
  • inflammatory phase
    • first 6 days
    • immobilize injury
    • increase blood flow
259
Q

2nd phase of healing process

A
  • fibroblastic/proliferation phase
    • 3-21 days
    • woudn filling with collagen and other cells to form a scar
260
Q

3rd phase of healing process

A
  • maturation/remodeling phase
    • 21 days - 2 years
    • remodeling of the scar, bone
261
Q

Types of s

A
262
Q

lateral epicondylitis

A
  • Tennis elbow
  • overuse injury of the wrist extensor tendons
263
Q

Carpal tunnel syndrome

A
  • strained wrist and finger flexor tendons
  • inflammation narrows the carpal tunnel leading to compression of the median nerve.
264
Q

Greater Trochanteric Bursitis

A
  • Hip Bursitis
  • common in females
  • strengthen gluteals and hip rottators
265
Q

Iliotibial Band Syndrome

A
  • ITBS
  • overuse condition that occurs when distal portion of the IT band rubs against the outside knee joint bone
  • cause by training/form errors
266
Q

Patellofemoral Pain Synfrome

A
  • runner’s knee/ anterior knee pain
  • knee cap pulling to the inside/outside
    • Tightness in the IT band complex causes excessice lateral force to the patella via its facial connection.
    • tight hamstrings cause posterior force to the knee
    • tight gastrocnemius/ soleus complex can lead to pronation
  • often confused with chondromalacia
  • makes up 25% of all running injuries
267
Q

Ventricular Fibrillation

A
  • cadiac arrest
  • spasmadic quivering of the heart that is too fast to allow heart to beat.
268
Q

Syncope

A
  • Temporary loss of consciousness due to lack of blood flow to the brain
269
Q

Aneurysm

A
  • balloon type bubble in the vessel at a weak spot that can rupture.
270
Q

Hypoxia

A

oxygen deprivation

271
Q

Hypovolemic Shock

A
  • fluid loss:
    • dehydration
    • internal/external bleeding
272
Q

Obstructive Shock

A
  • blood clot or other mechanical obstruction does not let blood reach the heart.
273
Q

Distributive Shock

A
  • Vessels are dilated and not allowing normal blood distribution
    • spinal head injury
    • allergy
274
Q

Cardiogenic Shock

A
  • inadequate function of the heart resulting from heart attacks or coronary artery disease
275
Q

Act of omission

A

trainer fails to act

276
Q

Act of commission

A

Acts inappropriately

277
Q

Self efficacy

A

Confidence in ability to change specific behavior

278
Q

Factors influencing participation and adherence

A

PEP Personal attributes (demographics, health, activity history, psych traits) Environmental (access, time, social support) Physical activity factors (intensity, injury)

279
Q

SMART goals

A

Specific, measurable, attainable, relevant, time bound

280
Q

Stages of client-trainer relationship

A

PAIR Rapport Investigation Planning Action

281
Q

Effective listening

A

SuPER Q -Encouraging (I see, yes, nodding) -Reflecting (demonstrate understanding by restating what the client has been saying) -Paraphrasing (seek clarification) -Questioning (open-ended questions) -Summarizing (end of conversation conclusion)

282
Q

Stages of learning

A

CAvA Cognitive Associative Autonomous

283
Q

Health belief model

A

CaPP Perceived seriousness Perceived susceptibility Cues to action

284
Q

Transtheoretical model of behavioral change Stages of change model

A

CAMP P -Precontemplation (not considering activity program) -Contemplation (considering activity) -Preparation (sporadic activity) -Action (regular activity) -Maintenance (regular physical activity)

285
Q

high risk body mass index range

A
  • BMI above 29 KG/m2
    • Men waist girth above 40inch (102 cm)
    • Women waist girth above 35inch (88 cm)
286
Q

high risk hypertensive blood pressure range

A
  • Systolic blood pressure above 139 mmHg
  • Diastolic blood pressure above 39 mmHg
287
Q

CAD

A

Coronary Artery Disease

288
Q

Myocardial infraction

A
  • heart attack
  • blood flow cut off to the heart muscle
289
Q
  • Dyslipidemia
  • high risk cholesterol
A
  • Low density lipoprotein LDL cholesterol
    • greater than 130mg
  • High density ipoprotein HDL
    • less than 40mg
  • Serum Cholesterol
    • greater than 200mg
290
Q
A
291
Q

Waist to hip ratio

A

waist measurement / hip measurement

292
Q
A
293
Q

piriformis

A
294
Q

Protein requirment for athletes

A
  • 0.5 to 0.8 grams per pound of body weight
295
Q

1 pound of body fat = _____kcal?

A

3,500 kcal of energy

Ace Exam (2 decks)

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