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NASM Chapter 2 > Emily Tanner > Flashcards

Emily Tanner Flashcards

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1
Q

Human movement system is composed of what 3 systems?

A

Nervous
Muscular
Skeletal

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2
Q

What is the nervous system?

A

Network of specialized cells (neurons) that transmit and coordinate signals
-communication network within the body

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3
Q

2 Parts of the nervous system?

A

Central and Peripheral

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4
Q

Central Nervous System is composed of

A

Brain and Spinal cord

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5
Q

Peripheral Nervous System is composed of

A

everything that isn’t the brain and spinal cord

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6
Q

3 functions of the nervous system

A

Sensory
Integrative
Motor

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7
Q

Sensory Function

A

ability of the nervous system to sense changes in internal of external environment

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8
Q

Integrative Function

A

Ability of nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response

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9
Q

Motor Function

A

The neuromuscular response to sensory information

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10
Q

Example of sensory function

A

Stretch placed on a muscle, or walking on sand and pavement

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11
Q

Example of motor function

A

muscle contracts when stretched too far or changing walking pattern when going from sand to pavement

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12
Q

The nervous system is responsible for

A

recruitment of muscles, learned patterns of movement, and functions of every organ

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13
Q

What is a neuron

A

Functional unit of the metric system. Billions of them make up our body. How the body communicates with itself

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14
Q

Neurons process and transmit info both through ____ and ____ signals

A

Electrical and Chemical

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15
Q

3 parts of a neuron

A

Cell body
axon
dendrites

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16
Q

Cell Body of a Neuron

A

contains a nucleus, lysomes, mitochondria, and golgi complex

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17
Q

Axon

A

Transmits nervous impulses to other neurons or effector sites
Provides communication from brain and spinal cord to other body part

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18
Q

Dendrites

A

gather info from other structures and transmit it back to the neuron

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19
Q

3 classifications of neurons

A

Sensory (afferent)
Motor (efferent)
Interneurons

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20
Q

Sensory neurons

A

Respond to touch, sound, and light

-Transmit nerve impulses from effector sites to brain and spinal cord

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21
Q

Interneurons

A

transmit impulses from neuron to neuron

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22
Q

Motor Neuron

A

Transmit nerve impulses from brain/spinal cord to muscles and glands

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23
Q

2 functions of peripheral nervous system

A

provide connection for nervous system and relay information from muscles back to brain via sensory receptors

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24
Q

2 subdivisions of PNS

A

Autonomic and Somatic Systems

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25
Q

Autonomic nervous system

A

Neural input to involuntary systems (heart and digestion)

-composed of sympathetic nervous system and parasympathetic nervous system

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26
Q

Somatic nervous system

A

nerves that serve outer areas of the body, skeletal muscle, and voluntary control of movement

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27
Q

Sensory receptors

A

specialized structures located throughout the body that convert heat, light, taste, sound, and motion into sensory information that the brain and spinal cord use to produce a response

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28
Q

4 categories of receptors

A

Mechanoreceptors- touch/pressure
Nocireceptors- pain
chemoreceptors- chemical smell/taste
photoreceptors- vision

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29
Q

mechanoreceptors

A

responsible for sensing distortion in body tissue

-muscle spindles and golgi tendon organs

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30
Q

Muscle Spindles

A

Run parallel to muscle fibers and sense change in muscle length and rate of length change.
- when a muscle is stretched, an impulse is sent to the spinal cord and a response to contract within 1-2 milliseconds

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31
Q

Golgi Tendon Organs

A

Sensitive to changes in muscular tension and rate of the tension change
- Activation will cause muscle to relax which prevents excessive stress or injury

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32
Q

Joint Receptors

A

Located in and around the joint capsule

  • respond to pressure, acceleration, and deceleration of the joint
  • act to signal extreme joint positions to prevent injury
  • can initiate a reflexive inhibitory response in surrounding muscles if to much stress is placed on that joint
  • ex: Ruffini endings and Pacinian corpuscles
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33
Q

Skeletal System

A

the body’s framework composed of bones and joints
-provides shape and form for our body in addition to providing support, protection, allows for bodily movement, producing blood, and storing minerals

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34
Q

Bones

A

Provide a resting ground for muscles and provide protection of vital organs

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35
Q

Joints

A

Junctions of bones, joints, and connective tissue at which movement occurs, aka- an articulation

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36
Q

2 divisions of the skeletal system

A

Axial Skeleton, and appendicular skeleton

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37
Q

Axial skeleton

A

Skull, ribs, and vertebral column (80 bones)

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38
Q

appendicular skeleton

A

upper and lower extremities, pelvic girdle, and shoulders (126 bones)

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39
Q

of bones in human body

A

206

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40
Q

of joints in human body

A

Over 300

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41
Q

2 functions of bones

A

Leverage

Provide support

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42
Q

Remodeling

A

Process of resorption and bone formation

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43
Q

Osteoblasts

A

laying down new bone tissue

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44
Q

Osteoclasts

A

removing old bone tissue

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45
Q

5 types of bones

A

Long, short, flat, irregular, sesamoid

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46
Q

Long Bones

A

Long cylindrical shaft and irregular or wide ends

  • ex: femur or humerus
  • composed predominantly of compact bone tissue to ensure strength and stiffness
  • also has spongey bone tissue for shock absorption
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47
Q

Upper body long bones

A

clavicle, humerus, radius, ulna, metacarpals, and phalanges

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48
Q

lower body long bones

A

femur, tibia, fibula, metatarsals, phalanges

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49
Q

short bones

A

similar in length and width, and appear cubical

-ex: carpals of hands and tarsals of fee

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50
Q

flat bones

A

thin and protective

-ex: scapulae and patella

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51
Q

Irregular bones

A

Unique shape and function

-ex: vertebrae

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52
Q

Sesamoid bones

A

Small, round, embedded in a joint capsule or found in locations where a tendon passes

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53
Q

Epiphyses

A

end of long bones mainly made of cancellous bone

  • houses red marrow
  • primary site of bone growth
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54
Q

diaphyses

A

Shaft of long portion, inside is hollow, main role is support

55
Q

Epiphyseal plate

A

connects diaphysis to epiphysis.

  • layer of subdividing cartilaginous cells
  • growth in length of diaphysis occurs
  • when adults stop growing, plates harden and fuse together so no more growing takes place
56
Q

Periosteum

A

Tough fibrous membrane that coats the bone

  • made of nerves, blood vessels, and bone producing cells
  • provides nutritional repair and facilitates growth
  • provides point of attachment for tendons
57
Q

Medullary Cavity

A

Runs down the center of the diaphysis
-filled with fatty yellow marrow
made of adispose tissue and is a useful energy source

58
Q

Articular Cartilidge

A

Covers ends of articulating bones

  • hard, white, shiny tissue
  • helps reduce friction in synovial joints
  • makes joints smooth
59
Q

Short bones

A

Similar in length and width and appear to be cubical in shape
-made of spongey bone tissue to maximize shock absorption

60
Q

Flat bones

A

Thin bones made of 2 layers of compact bone tissue surrounding a layer of spongey bone tissue

61
Q

Irregular bones

A

Dont fit in any other categories

-ex: facial bones, vertebrae, and pelvic bones

62
Q

Sesamoid bones

A

Improve leverage and protect from damage

63
Q

Bone markings

A

distinguishing surfaces that help increase stability and provide attachment sites

64
Q

Depressions

A

Flattened or indented parts for muscle attachments

65
Q

Processes

A

Projections protruding from the bone where muscles, ligaments, and tendons attach

66
Q

Vertebral Column

A

Cervical, Thoracic, Lumbar, Sacrum, Coccyx

67
Q

C1-C7

A

Cervical vertebrae, top 7 bones that make up vertebral column

68
Q

T1-T12

A

Thoracic vertebrae, move with ribs to provide rear anchor of ribcage
-larger than cervical vertebrae

69
Q

L1-L5

A

Lumbar Vertebrae, largest bones in spinal column, support body weight, most pain is felt here because of stresses along the spine

70
Q

Sacrum

A

Triangular bone just below the lumbar vertebrae

-composed of 4/5 bones that fused together during adulthood

71
Q

Coccyx/Tailbone

A

3/5 Bones that fuze together as an adult

72
Q

What is between the vertebrae?

A

Fibrous cartilage discs that act as shock absorbers

73
Q

3 Major curvatures of the spine

A

1- posterior concavity of cervical spine
2-posterior convexity of thoracic spine
3-posterior concavity of lumbar spine

74
Q

Arthrokinematics

A

Joint motion (roll, slide, spin)

75
Q

Rolling Joint Movement

A

One joint rolls across surface of another like bike tire on street
-ex: femoral condyles rolling over tibial condyles during a squat

76
Q

Sliding joint movement

A

one joint slides over surface of another like bike tire skidding

77
Q

spinning joint movement

A

One joint twists on top of other like opening a jar

78
Q

Synovial Joints

A

Most common type of joing

-80% of joints in body

79
Q

Types of Synovial joints

A

gliding, condyloid, hinge, saddle, pivot, ball & socket

80
Q

Gliding joint

A

simplest movement

- back and forth or side to side

81
Q

condyloid joint

A

condyle of one bone fits into elliptical cavity of another bone

82
Q

hinge joint

A

uniaxial

  • moves in one plane of motion
  • elbow
83
Q

saddle joint

A

one bone fits like a saddle on another bone and moves in 2 planes

84
Q

pivot joint

A

only one axis, moves predominantly in one plane of motion

85
Q

ball and socket joint

A

most mobile of joints, moves in 3 planes of motion

ex: shoulder

86
Q

Nonsynovial

A

No joint cavity and fibrous connective tissue, little or no movement

87
Q

Ligaments

A

Connective tissue that connects bone to bone

  • provides static and dynamic stability in the nervous system
  • made of collagen and elastin
  • collagen fibers are parallel to forces placed on ligaments and help withstand tension
  • some ligaments have more elasticity than others
  • have poor blood flow meaning they’re slow to heal
88
Q

Exercise’s effect on bone mass

A

helps achieve peak bone mass

  • allows us to maintain muscle strength, coordination, and balance to prevent injuries
  • weight bearing exercise is best for bone strength
  • ex: resistance training, walking, body weight squats, pushups, jogging, climbing stairs, dancing
89
Q

Muscular System

A

Series of muscles that move the skeleton

90
Q

Muscles are the ___ and ___ of the body

A

Movers and Stabilizers

91
Q

Skeletal muscle

A

made of individual muscle fibers

92
Q

1st Layer of muscle fibers

A

Epimysium

93
Q

Epimysium

A

Connective tissue under the fascia and surrounds the muscle

94
Q

Inside the epimysium is ____

A

Fascle

95
Q

Perimysium

A

Surrounds the fascicles

96
Q

Endomysium

A

Deepest layer of connective tissue that surrounds the individual muscle fibers

97
Q

Tendons

A

Attach muscle to bone and provide anchor for muscles to produce force

98
Q

Sarcolemma

A

Plasma membrane that encloses muscle fibers

-inside is cell plasm called sarcoplasm

99
Q

Sarcoplasm

A

contains glycogen, fats, minerals, and myoglobin

100
Q

Sarcomere

A

Functional unit of the muscle

  • produces muscular contraction
  • consists of repeating sections of actin and myosin
101
Q

2 protein structures important to muscle contraction are___ and ____

A

Tropomyosin and Troponin

102
Q

Neural Activation

A

Contraction of a muscle generated by neural stimulation

103
Q

Motor Unit

A

A motor neuron and all of the muscle fibers it innervates

104
Q

Type 1 Muscle

A

Slow Twitch

  • More capilaries, mitochondria, and myoglobin
  • increased oxygen delivery
  • smaller in size
  • less force produced
  • slow to fatigue
  • long term contractions
105
Q

Type 2 Muscle

A

Fast twitch

  • few capilaries, mitochondria, and myoglobin
  • decreased oxygen delivery
  • larger in size
  • more force produced
  • quick to fatigue
  • short term contractions
106
Q

All muscles have a combination of both types of muscle fibers depending on the function of the muscle
True of Fals

A

TRUE

107
Q

All or nothing law

A

if one nerve is stimulated, then it will spread through the whole set of muscle fibers. if stimulus is not strong enough, no action potential and no muscle contraction

108
Q

4 types of movers

A

Agonist, synergist, stabilizer, antagonist

109
Q

Agonist

A

Prime movers/responsible for movement

110
Q

Synergist

A

Helper of the prime mover

111
Q

Stabilizer

A

supports and stabilizes the body

112
Q

Antagonist

A

Performs the opposite action of prime mover

113
Q

Primary glands are __, ___, ___, and ___

A

hypothalamus, pituitary, thyroid, and adrenal

114
Q

“Master gland”

A

Pituitary gland, controls functions of other glands

115
Q

Which gland produces hormones that regulate metabolism and affect growth

A

Thyroid

116
Q

Which gland secretes hormones (corticosteroids, catecholmines, cortisol, and adrenaline) in respond to stress?

A

Adrenal

117
Q

What is primary energy source during vigorous exercise

A

glucose

118
Q

what is principal fuel for brain?

A

glucose

119
Q

too much ___ can damage the vascular system

A

glucose

120
Q

What controls glucose and insulin?

A

Pancreas

121
Q

what helps regulate energy and glucose metabolism in the body?

A

Insulin

122
Q

Glucagon

A

Opposite of insulin

  • functions to raise blood glucose by triggering release of glycogen stores from liver.
  • drop in circulating blood glucose triggers release of glucagon from pancreas
123
Q

As activity levels increase, ____ ____ by cells increases.

A

Glucose uptake

124
Q

Glucagon maintains steady supply of

A

Glucose

125
Q

Catecholamines

A

epinephrine and norepinephrine

  • produced by adrenal glands on top fo each kidney
  • help prepare body for activity
  • fight or flight hormone
  • hypothalamus triggers adrenals to secrete epinephrine for fight
126
Q

Epinephrine

A

Increases heart rate and stroke volume, elevatees blood glucose levels, redistributes blood to working tissues, opens up airways

127
Q

Testosterone

A

produced in Testes in males, ovaries and adrenal glands in women.

  • males produce 10x more
  • fundamental in growth and repair of tissue
128
Q

Estragen

A

produced in ovaries and adrenals in males

129
Q

Cortisol

A

Catabolic hormone

  • secreted by adrenals
  • maintains high energy supply
  • too much can lead to breakdown of muscle tissue and other bad effects
130
Q

Growth hormone

A

released from pituatary, regulated by hypothalamus

  • stimulated by estrogen, testosterone, deep sleep, vigorous exercise
  • primary anabolic hormone responsible for most of growth and development during childhood before sex hormones take over
  • increases development of bone, muscle tissue, and protein synthesis
  • increases fat burning and strengthens immune system
131
Q

Thyroid gland

A

located at base of neck below thyroid cartilage

-releases metabolism hormones

132
Q

____ and ____ levels increase after strength training and moderate aerobic exercise

A

Testosterone and growth hormone

133
Q

What lowers testosterone and raises cortisol?

A

prolonged bouts of endurance training or extremely intense training

NASM Chapter 2 (1 decks)

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