Extra cards from FT with Aaron Flashcards
Which two diseases cannot be cured by physical activity?
rheumatoid arthritis
liver disorders
What are the 5 primary functions of the skeletal system?
- support
- leverage
- protection
- storage
- blood cell production
What is the name of the membrane covering outer surface of bones?
periostium
Name the bone categories
long bone flat bone short bone irregular bone sesamoid bone
What is osteoporosis?
when bones lose mass and become frail and brittle
What are the 4 most important degenerative conditions of joints that you need to know?
sprain: a stretched or torn ligament
strain: a stretched or torn tendon or muscle
osteoarthritis: a degenerative condition affecting elderly and athletes who have used/abused their joints
rheumatoid arthritis: a chronic inflammatory condition that initially affects the synovial membrane of joints/joint structures
How can we slow the effects of aging on bone density?
exercise, hormone regulation, good nutrition
What is the:
mandible
atlas
axis
mandible: jaw
atlas: first bone, holds up the skull
axis: gives the head rotation
List the 5 vertebral columns
cervical-7 (neck)
thoracic-12 (attachment site for ribs and muscles)
lumbar-5 (bears most of weight, transfers stress to legs)
sacrum (muscle-attachment, pelvic cavity wall)
coccyx (muscle-attachment, tailbone)
What are the possible movements of the cervical region?
flexion, extension, lateral flexion, slight rotation
What bones make up the shoulder girdle?
clavicle
scapula (shoulder blade)
What is special about the symphysis pubis
this is where two bones come together
What is another name for the heel bone?
calcaneous
What are the primary functions of the ACL, PCL, MCL, LCL?
ACL: restrains excessive forward movement of the lower leg bone (tibia) in relation to the thigh bone
PCL: prevents posterior translation of the tibia on the femur
MCL: stabilizes the knee in lateral movements such as side shuffling
LCL: stabilizes the knee in lateral movements such as side shuffling
Name the 3 types of connective tissue
ligaments: attach bone to bone
tendons: attach muscle to muscle
cartilage: covers ends of bone
What are the 4 most important directional terms to know (anatomical terminology)?
deep
superficial
superior
inferior
What is a trunk curl?
a crunch or a sit-up
What muscle is responsible for lowering the body slowly during hip flexion?
hamstrings and glutes
What is the agonist, antagonist, and stabilizer?
agonist: primary muscle for movement. Concentric or eccentric actions
antagonist: opposite of the agonist. Passive (along for the ride)
stabilizer: stabilizes or anchors a body part
What are the functions of the muscles?
posture
protection
movement
What are the two types of muscle contractions?
isotonic muscle action
isometric muscle action
Define concentric and eccentric
concentric = muscle shortens while under tension eccentric = muscle lengthens while under tension
Define the three muscle fibre types
fast glycolitic (FG): 10 - 20 seconds e.g. sprinter fast oxidative glycolytic (FOG): 1-3 min e.g. hockey slow oxidative (SO): 10-12 mins or longer e.g. marathon runner
List the muscles of respiration
intercostals (external/internal) diaphragm abdominals (internal/external obliques, rectus abdominis, transversus abdominis)
List the muscles of the abdominal region
rectus abdominis, obliques, transverse abdominis
What are the muscles of the elbow and forearm?
triceps, biceps, brachialis, brachioradialis
What is special about the rectus femoris?
it crosses two joints
What muscles are included in the quadriceps group?
rectus femoris
vastus medialis
vastus intermedius
vastus lateralis
What are some exercise examples for the deltoids?
anterior deltoid raise
lateral dumbbell raises
shoulder press
What are some exercise examples for the pectoralis major?
push-ups, bench press, chest fly
What is an exercise example for the transversus abdominis?
belly button to spine
What is an exercise example for the rectus abdominis?
crunches/sit-ups
What is an exercise example for the external and internal obliques?
oblique crunches
What are some exercise examples for the illiopsoas?
hanging crunches, knee drives
What are some exercise examples for the quads?
leg extensions, lunges, squats
What are some exercise examples for the adductors?
adduction machine, squats
What are some exercise examples for the latissimus dorsi and trapezius
lat pulldowns, pullups/chin-ups, bent-over rows, reverse fly
What is an exercise example for the rhomboids?
cable rows
What are some exercise examples for the gluteus medius? The gluteus minimus?
gluteus medius: clamshells/side lying leg raises, abduction on machine, single leg exercises
gluteus minimus: walking/jogging, single leg exercises
What is an exercise example for the soleus?
seated calf raises
What is the percentage daily intake for each of the major nutrients?
protein: 15%
carbohydrate: 55%
fat: 30%
minerals: RNI
vitamins: RNI
water: varies with body size and activity level
What is non-essential fat?
stored fat from excess calorie intake
What is a positive energy balance? A negative energy balance?
positive = gain fat (energy intake greater than expenditure) negative = lose fat (energy intake less than expenditure)
One pound of fat = ? cal?
3,500
What are the 3 methods of ATP production?
anaerobic alactic (high intensity lasting 10-20 seconds) anaerobic lactic (exercise lasting 3-4 mins) aerobic (long lasting exercise 10+ min)
What are the two processes to produce ATP aerobically?
fatty acid oxidation
aerobic glycolysis
What is the difference between aerobic power and muscular endurance?
aerobic power is the efficiency of the heart, lungs and circulatory system, whereas muscular endurance is the amount of weight that can be lifted during 2 or more reps
How much energy (ATP) is produced by a glucose molecule? A fat molecule?
glucose molecule: 36-40 ATP
fat molecule: 100 ATP
Explain the difference between the myotatic stretch reflex and the inverse myotatic stretch reflex
myotatic stretch reflex is the first reflex. Muscle spindles activate, sense velocity of a stretch. During the inverse myotatic stretch reflex, GTOs sense tension, muscle relaxes
According to the F. I. T. T. Principle, give the frequency, intensity, time, and type for the following:
muscle strength muscle hypertrophy muscular endurance cardiovascular flexibility
muscle strength: 2-3x/week, 85-100%, 1-4 reps, resistance
muscle hypertrophy: 2-3x/week, 70-85%, 6-12 reps, resistance
muscular endurance: 3x/week, 60-70%, 13+ reps, resistance
cardiovascular: 3-6x/week, 60-90%, 20+ min, jogging, cycling, swimming (any large muscle group activity)
flexibility: 2-7x/week, RPE 3-7, hold for 15-90 sec, static, dynamic, active, PNF
What is the most common contributor to muscle imbalance?
improper posture
What muscles are used in a push-up?
pectoralis major
anterior deltoid
triceps
What muscles are used in a hamstring curl?
hamstrings
gastrocnemius
What muscles are used in a squat?
gluteus maximus adductors quads gastrocnemius soleus
What muscles are used in a seated row?
posterior deltoid rhomboids trapezius lats biceps
What muscles are used in a dumbbell shoulder press?
anterior deltoid
medial deltoid
triceps
What muscles are used in a lunge?
gluteus maximus quads adductor magnus adductor brevis gastrocnemius soleus
Explain the directional movements of the SITS muscles
supraspinatus: abducts first 15 degrees
infraspinatus: external rotation
teres minor: external rotation
subscapularis: internal rotation
