Essentials Of Exercise Science - Flashcards.

Question 1

Anterior (ventral)

Answer 1

Toward the front.

Question 2

Posterior (dorsal)

Answer 2

Toward the back

Question 3

Superior

Answer 3

Toward the head

Question 4

Inferior

Answer 4

Away from the head

Question 5

Medial

Answer 5

Toward the midline of the body

Question 6

Lateral

Answer 6

Away from the midline of the body

Question 7

Proximal

Answer 7

Toward the attached end of the limb, origin of structure, or midline of the body.

Question 8

Distal

Answer 8

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

Question 9

Sagittal plane

Answer 9

Biceps curl

Question 10

Frontal plane

Answer 10

Shoulder abduction

Question 11

Transverse plane

Answer 11

Trunk rotation

Question 12

Explain the route of blood flow beginning when it exits the heart and ending when it re-enters the heart through the inferior and superior vena cava.

Answer 12

As blood leaves the heart, it is carried by the arteries. As arteries lead away from the heart, they branch to form a “tree” of smaller, microscopic vessels called arterielles. Eventually, the arterielles develop into “beds” of smaller structures, the capillaries. Blood passes from the capillary beds to small venous vessels called venules. As venules lead back to the heart, they increase in size and become veins (eventually leading to the inferior and superior vena cava)

Question 13

Explain the route of blood flow beginning when it leaves the right ventricle of the heart and enters the left atrium

Answer 13

The right ventricle pumps the blood to the lungs through the pulmonary arteries. In the lungs, the blood picks up a fresh supply of oxygen and gives off carbon dioxide. The oxygenated blood returns from the lungs to the left atrium through the pulmonary veins.

Question 14

Explain the concept of form follows function as it relates to the skeletal system and describe the importance of exercise in maintaining bone density throughout life.

Answer 14

Wolf’s law indicates that changes in bone structure coincide with changes in bone function. That is, when the skeleton is subjected to stressful forces, such as those that occur with exercise, it responds by laying down more bone tissue, thereby increasing its density. Conversely, when individuals experience prolonged periods of bed rest due to illness or injury, their bones lose mineral and become less dense.

Question 15

Flexion

Answer 15

Decreasing the angle between two bones in the sagittal plane.

Question 16

Plantarflexion

Answer 16

Pointing the toes in the sagittal plane

Question 17

Elevation

Answer 17

Moving the scapulae to a superior position in the frontal plane

Question 18

Eversion

Answer 18

Lifting the lateral border of the foot in the frontal plane.

Question 19

Supination

Answer 19

Rotating the hand and wrist laterally from the elbow in the transverse plane

Question 20

Circumduction

Answer 20

Multiplayer combination of flexion, extension, abduction, and adduction in sequence.

Question 21

Autogenic inhibition

Answer 21

Is an automatic reflex relaxation caused by stimulation of a Golgi tendon organ (GTO). This can be advantageous during a static stretching routine, in that after 7 to 10 seconds of low force stretch, a GTO response is activated, allowing further muscle stretching.

Question 22

Reciprocal inhibition

Answer 22

Is a reflex inhibition of the motor neurons of antagonists when the antagonists are contracted. This can be advantageous during a dynamic stretching routine, in that low grade muscle contractions of the antagonist muscle can reduce tonicity in the agonist muscle, allowing that muscle to more easily be stretched.

Question 23

Rectus abdominis

Answer 23

Flexion and lateral flexion of the Trunk.

Question 24

External oblique

Answer 24

Contralateral rotation, lateral flexion, and forward flexion ( both sides)

Question 25

Internal oblique

Answer 25

Ipsilateral rotation, lateral flexion, and forward flexion ( both sides)

Question 26

Transverse abdominis

Answer 26

Compress abdomen

Question 27

Erector spinale

Answer 27

Extension (both sides) and lateral flexion

Question 28

Multifidi

Answer 28

Contributes to spinal stability during trunk extension, rotation, and side-bending.

Question 29

Exercises 1. Longissimus 2. Spinalis 3. Iliocostalis

Answer 29

Squat, dead lift, prone back extension exercises

Question 30

Exercises for 1. Pectineus 2. Adductor brevis 3. Adductor longus 4. Gracilis 5. Adductor magnus

Answer 30

Hanging knee raises, side-lying bottom-leg raises, resisted external rotation of the thigh, resisted adduction.

Question 31

Primary functions and exercises for 1. Semitendinosus 2. Semimembranosus 3. Biceps Femoris

Answer 31

PF: Extension, abduction, and slight external rotation.
Exercises: Cycling, hamstring curls with knee in external rotation.

Question 32

Gastrocnemius, Soleus, Achilles’ tendon. Primary Functions and exercises.

Answer 32

PF: plantarflexion at ankle (both) and flexion at knee (gastrocnemius only)

Exercises: hill running, jumping rope, calf raises, cycling, stair climbing, bent-knee toe raises with resistance.

Question 33

Prime movers for dorsiflexion and inversion.

Answer 33

Extensor digitorum longus, extensor hallucis longus, anterior tibialis.

Question 34

Cortisol

Answer 34

Promotes protein and triglycerides breakdown during prolonged exercise.

Question 35

Estrogen

Answer 35

Plays a major role in bone formation and maintenance

Question 36

Epinephrine

Answer 36

Increases cardiac output and causes glycogenolysis during exercise

Question 37

Insulin

Answer 37

Facilitates Glucose removal from blood.

Question 38

Aldosterone

Answer 38

Limits sodium excretion in the urine to maintain electrolyte balance during exercise.

Question 39

Vasopressin

Answer 39

Reduces the urinary excretion of water

Question 40

Glucagon

Answer 40

Causes the release of free fatty acids into the bloodstream.

Question 41

Growth hormone

Answer 41

Facilitates protein synthesis in the body.