Exam III Study Guide Flashcards
Definition of psychobiology
The relationship between biological processes and psychological phenomena. It studies how the brain and nervous system influence behavior, thoughts, and emotions.
Explain the SAID principle
(Specific Adaptation to Imposed Demands)
- The body adapts specifically to the type of stress or exercise it experiences
- The body adjusts to handle repeated exposure to particular stress
- The demands must be challenging enough to stimulate adaptation, but not so excessive that they lead to injury/overtraining
Primary function of cortisol
(Stress Hormone) helps the body manage stress by mobilizing energy sources
Primary function of dopamine
(Reward & Pleasure) reward, motivation, and motor control. Drives cognition and learning
Main function of Epinephrine
(Adrenaline) hormone and neurotransmitter that is associated with the fight or flight response.
- Produced by adrenal medulla
Main function of norepinephrine
(Hormone/Neurotransmitter) also associated with fight or flight.
- Released by the sympathetic nervous system and adrenal medulla
- Enhances energy availability
- Maintains BP –> BP increase
Dopamine’s role in stress management
Contributes to motivation and reward-seeking behaviors
True or False? Exercise has a direct impact on almost every physiological function
True; it’s one of the most effective ways to improve overall health and well-being
What is a microsleep? Why is it dangerous? Role of exercise in managing microsleep?
- Head nodding, eye closure. The individual may not be aware that they are experiencing a microsleep. Some brain regions enter a sleep-like state, even while the person may appear awake
- Increased risk of accidents (e.g., driving), impaired decision making, etc.
- Exercise plays a preventive role in reducing likelihood of microsleeps: improves sleep quality, boosts alertness, regulates circadian rhythm, reduces stress
Exercise’s impact on neuroplasticity
Exercise enhances the brain’s adaptability and cognitive function.
- promotes brain-derived neurotrophic factor
- stimulates neurogenesis
- improves synaptic plasticity
- enhances cognitive reserve
- increases blood flow and oxygenation
- regulates stress hormones
In what ways are athletes problem solvers?
Athletes must adapt and respond to dynamic unpredictable situations in their sports. Their ability to strategize, analyze, and execute in real-time involves several cognitive and physical skills
- Tactical decision making
- Adaptability
- Motor skill precision
- Split-second reactions
- Collaboration and team dynamics
- Mental resilience
Enhances reaction time and spatial awareness, improved ability to learn new skills and refine existing ones through motor cortex plasticity, greater emotional regulation and stress resilience.
True or False? Pain tolerance, immune system, social interaction, and mental resilience are all byproducts of increased physical activity.
True
What is a palloff press? Why is it important? How can you use a palloff press to work with an injured athlete? With a healthy and strong athlete?
A palloff press is a core strengthening exercise that targets the rectus abdominis, obliques, and transverse abdominis. It uses a resistance band and involves holding the resistance at chest level while extending the arms away from the body, resisting rotational forces. The anti-rotational movement challenges the core muscles to maintain stability against external force, improving core strength, stability, and posture.
It’s important for anti-rotation training, core stability, postural control, and functional strength.
Injured athlete: Start with isometric holds, reduce resistance, slow progression, core engagement without rotation
Healthy athlete: Add dynamic movement such as incorporating rotational movements or lateral steps, increase resistance and complexity (split or single leg stance), add sport specific movements
How would you immediately deal with an athlete who has failed the Thomas test? Why?
Thomas test assess hip flexor tightness
- Assess the degree of tightness - isolate muscles to determine which muscles have been affected
- Avoid aggressive stretching or load-bearing exercises
- Start with gentle stretching and mobility exercises (improves flexibility and reduces tightness)
- Foam rolling/soft tissue work
- Strengthen opposing muscles
- Postural awareness
Progressive Rehabilition Plan
Why do shoulder subluxations happen more in wrestling? Discuss multidirectional instability.
- High joint mobility requirements. Wrestling demands a wide range of shoulder movements, including extreme abduction, extension, internal rotation, and external rotation, placing the shoulder joint in vulnerable positions.
- Repetitive stress and overuse
- Physical contact and forceful maneuvers
- Positions of vulnerability
- Lack of protective gear
MDI - refers to excessive looseness or instability in the shoulder joint in multiple directions. (Overuse microtrauma, muscle imbalances, etc.)
Locate deltoids
Muscle originating at clavicle, going onto the shoulders
Locate gastrocnemius
Superior calve muscles
Locate tibialis anterior
Starts at lateral side of the knee, goes diagonally down your shins
VMO (Vastus Medialisis)
Most medial muscle of quads
Locate pectoralis major
Breast muscle, most superficial (minor is deep, against the ribs)
Locate sternocleidomastoid
Side neck muscle
Locate brachialis
Middle biceps muscle
Locate the gracilis muscle
Thin muscle near the groin that runs from the pelvis to the knees
What kind of joint is the hip?
Ball and socket
True or False? The 2 innominate bones ilium, ischium, pubis, sacrum, and coccyx comprise the pelvis
True
List four motions of the hip
Abduction, adduction, flexion, extension
True or false? The hip has movement in all 3 planes of motion
True
True or false? The hip joint his not prone to dislocation because acetabulum forms a deep socket holding most of the femoral head, and the joint is surrounded by 3 strong ligaments
True
Name all 4 quad muscles
Vastus medialis, vastus lateralis, vastus intermedius, rectus femorus.
Name all 3 hamstring muscles
Semimembranosus, semitendinosus, biceps femoris
What is the longest muscle in the human body?
The sartorius
What muscle is most efficient when performing flexion, abduction, lateral rotation, and knee flexion?
The sartorius muscle
Describe what an anterior pelvic tilt is
An anterior pelvic tilt occurs when the pelvis tilts forward, causing the front of the pelvis to drop and the back of the pelvis to rise, causing a change in posture
Why is the hip bone not prone to dislocation?
- Deep ball and socket anatomy; the head of the femur fits deeply into the acetabulum of the pelvis
- 3 strong ligaments supporting it (Iliofemoral ligament, pubofemoral ligament, Ishiofemoral ligament
- Thick joint capsule
- Muscular reinforcement (glutes, adductors, external rotators, etc.)
A needs analysis is a two-stage process, which is comprised of what?
- Evaluation of the sport/activity
- movement analysis
- physiological analysis
- injury analysis - Assessment of the athlete
- current fitness levels
- movement screen
- injury history
- training status
-goals
Discuss the importance in sports-specific exercises
- Enhance performance
- Functional transfer (training movement patterns rather than isolating muscles)
- Injury prevention (exercises tailored to the sport can address the common injury risks associated with the specific sport)
- Energy system specificity
- Psychological benefits
If there are several exercises on a workout sheet, please discuss the rationale behind exercise order (i.e.
which should be done first power, cleans, squats, plyometric jumps, bicep curls, abdominals, etc.). Why?
Exercise order should prioritize explosive, high-skill movements first, followed by strength building compound lifts, then accessory and core work, and finally conditioning or endurance exercises if applicable. This progression ensures peak performance during critical lifts, optimizes energy usage, reduces injury risk, and aligns with the goals of the training program
Please describe exercises that promote recovery within a session. Please include a discussion on intensities, timing, and what happens as a result
Effective recovery exercises include low intensity dynamic stretches, mobility work, breathing techniques, and light cardio. They enhance performance within the session, reduce soreness, and prepare the body for future training
Please discuss the variation in frequency guidelines between beginner, intermediate, and advanced level athletes
Beginners: 2-3 full-body sessions per week to build foundational strength and recovery capacity
Intermediates: Increase to 3-5 sessions per week, introducing splits for targeted work while allowing adequate recovery
Advanced athletes: Train 4-7 sessions per week, often with specialized focus areas, and use periodization to optimize performance and recovery
List 3 to 5 exercises that have high motor unit recruitment.
- Deadlift
- Squats
- Bench press
- Power clean
- Pull ups
- Overhead press
- Sumo DL
What type of factors directly impact training load?
Intensity, volume, frequency, rest and recovery, exercise selection, movement speed and tempo, external loads and external stressors, training status and adaptation, fatigue and previous training, hydration and nutrition
Please discuss the importance and ramifications on determining a 1-rep max (1RM)?
Determining a 1-rep max is a valuable tool for understanding an athlete’s max strength, informing program design, and tracking progress
Locate iliacus
Along the big hip bones
Locate the psoas major
Medium, longest hip muscle in between the iliacus and the psoas minor
Locate the psoas minor
Smallest, most superior hip muscle, right above the psoas major
Locate the sartorius
Starting at the top of the hip and does down through the groin and down to the anterior portion of the knee
