Final Cards Flashcards
What are the three regions of the spine?
Neck, upper back, lower back
Define core
3 dimensional, cylindrical area of body that encompasses the spine, abdominal cavity, and helps with centre of gravity
4 dimensions of core
Abdominal muscles in front, lower back muscles, diaphragm across the top, pelvic floor and hip muscles across the hips and pelvis
Definition of mobilizer, stabilizer, and transfer
Mobilizer:produce concentric contracts for movement of trunk
Stabilizer:use isometric and eccentric contraction to provide stiffness and stabilization to spine
Transfer: transfer force from one body to another
Difference between a herniated disk and a slipped disk
Herniated is a disk pushing soft pus out from spine while slipped is just a disk out of place from excessive movement
Posture curves 2 :define lordotic and kypohotic
Lordotic: inward curve of the cirvical and lumbar spine
Kypohotic:outward curve of theocratic spine
Good and bad fat percentage between women and men
Good: men:10-20% women:17-28%
Bad: men:26+% women:36+%
Obesity trends are consistent across different______ ______ and _____
Ages. Classes . Race
Tabacco contains ____ chemicals, ____ poisons, and ____ carciogens
400 chemicals, 200 poisons, 50 carcinogens
Secondhand smoke: which is worse and why. Mainstream/ Sidestream
Sidestream b/c of unfiltered cigarettes going into lungs where as mainstream is filtered through lungs
Alcohol contains???? And has a rising____ effect and a falling _____ effect
Ethanol or ethyl alcohol
Rising stimulant effect and falling depressant effect(more negative than positive)
Absorption of alcohol goes where
Most water content in body=brain and through bloodstream mainly through small intestines
What is nutrition tree / pyramid
Top:fats oils and sweets
Middle top: dairy and meat
Middle bottom: fruits and vegetables
Bottom:carbs
What are antioxidants
Vitamins thought to be active are called free radicals and may cause cell damage and lead to diseases which antioxidants destroy free radicals before they do damage
High lvl performance benefits of PA-Anaerobic
Preformed at an intensity so great that it over-demands the body’s oxygens ability to supply it
High lvl performance benefits of PA-long distance run
Specific adaptions in muscles when used for a long time, improved oxygens ability to use oxygen effectively (fat storages need to run for 3 hrs to use effectively)
High lvl performance benefits of PA-interval training
Aerobic: improves aerobic metabolism
Anaerobic/aerobic:improves aerobic capacity
Anaerobic:improves anaerobic energy
Performance benefits of PA-HIIT
Useful for many sports(requires bursts of intensity) and requires immediate recovery after each station exercise
What is periodizaton
Adjusting volumes/intensity/density of training throughout training process
Definition of stress
Nonspecific response (generalized adaption)of the body that throws you out of physiological equilibrium
Definition of stressors
Things that place a greater routine demand on body/ evoke stress reaction
4 different types of stressors
Environmental:heat,noise,over-crowding,pollution,second hand smoke
Physiological:drugs,caffeine,tobacco,injury
Psychological:most frequent and important
Ambiguous:difficult to understand and no known cause
Reaction of stress(start and finish)
Start: Sympathetic nervous system activates and releases adrenaline and norepinephrine to increase focus
End:Parasympathetic nervous system takes over to get body to homeostasis and reverses changes(takes longer than sympathetic nervous system)
Generalized Adaptation Syndrome??
1)Alarm reaction to physical/mental trigger to combat stress
2)Resistance is increased(towards illness and disease)and adapts to stress
3)Exhaustion happens and is not able to maintain homeostasis and immunity collapses following prolonged stress
