Final Exam - Domain One Flashcards
1
Q
Communication network within the body
A
Nervous System
2
Q
Brain and spinal cord; coordinates activity in the body
A
Central Nervous System (CNS)
3
Q
Nerves connecting the CNS to the rest of the body and environment
A
Peripheral Nervous System (PNS)
4
Q
What are the two peripheral nervous system subdivisions?
A
Somatic and Autonmic
5
Q
Serves the outer areas of the body and skeletal muscle; voluntary
A
Somatic
6
Q
Involuntary systems (e.g. heart, digestion)
A
Autonomic
7
Q
What are the two autonomic subdivisions?
A
Parasympathetic and Sympathetic
8
Q
Decreases activation during rest and recovery
A
Parasympathetic
9
Q
Increases activation to prep for activity
A
Sympathetic
10
Q
Functional unit of the nervous system
A
Neuron
11
Q
What are the two type of neurons
A
Motor (efferent) and Sensory (afferent) Neurons
12
Q
Transmit nerve impulses from CNS to effector sites
A
Motor (efferent) Neurons
13
Q
Respond to stimuli; transmit nerve impulses from effector sites to CNS
A
Sensory (afferent) neurons
14
Q
Sense distortion in body tissues
A
Mechanoreceptors
15
Q
What are the three functions of the nervous system?
A
Sensory, Integrative, and Motor
16
Q
Respond to pressure, acceleration, deceleration of joints
A
Joint Receptors
17
Q
Sense changes in the muscular tension
A
Golgi Tendon Organs (GTO)
18
Q
Sense changes in muscle length
A
Muscle Spindles
19
Q
Connect muscle to bone; provide anchor for muscles to produce force
A
Tendons
20
Q
Outer layer of connective tissue surrounding a muscle
A
Fascia
21
Q
Bundles of individual muscle fibers
A
Fascicles
22
Q
Cellular components of myofibrils encased in a plasma membrane
A
Muscle Fiber
23
Q
Produces muscular contraction; repeating sections of actin and mysosin
A
Sarcomere
24
Q
Thick and thin filaments slide past one another, shortening the entire sacomere
A
Sliding Filament Theory
25
Smaller size; fatigue slowly
Type I (slow twitch) Muscle Tissue
26
Larger size; quick to produce maximal tension; fatigue quickly
Type II (fast twitch) Muscle Tissue
27
One motor neuron and the muscle fibers it connects with
Motor Unit
28
Contraction of a muscle generated by neural stimulation
Neural Activation
29
Chemical messengers that transport impulses from nerve to muscle
Neurotransmitters
30
A Z-line and thick and thin Filaments are the three components of a what?
Sacromere
31
What is the cross-section of a muscle composed of starting from the outermost portion?
Muscle Fiber, Endomysium, Perimysium, and Epimysium
32
What is composed of a nucleus, dendrites, axon, node, neurolemma, myelin sheath, and synaptic terminals?
Neuron
33
Attach directly to vertebrae and consists of the transverse abdominis, internal oblique, multifidus, pelvic floor, and diaphragm
Local Stabilization System
34
Attach from pelvis to spine and consists of the quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, and portions of internal oblique
Global Stabilization System
35
Attach spine and/or pelvis to extremities and consists of the latissimus dorsi, hip flexors, hamstring complex, and quadriceps
Movement System
36
Skull, rib cage, and vertebral column
Axial Skeleton
37
Upper and lower extremities, shoulder and pelvic girdles
Appendicular Skeleton
38
Supports, protects, allows bodily movement, produces blood, and stores minerals
Skeletal System Functions
39
Flattened or indented portions of a bone; can be muscle attachment sites
Depressions
40
Projection protruding from a bone; muscles tendons, and ligaments can attach
Process
41
Connects bone to bone; little blood supply; slow to heal
Ligaments
42
Joint motion
Arthrokinematics
43
No joint cavity, connective tissue, or cartilage; little to no movement
Non-Synovial Joints
44
Held together by joint capsule and ligaments; associated with movement
Synovial Joints
45
What are the three major motion types of joints?
Roll, Slide and Spin
46
What type of joints include the elbows and ankles and move in the sagittal plane?
Hinge Joint
47
What types of joints include the shoulders and hips and are the most mobile, moving in all three planes of motion?
Ball-and-socket
48
The best method to strengthen bones
Weight-Bearing Exercise
49
What are the two enlargements of the spinal cord?
Lumbar and Cervical
50
What are the four nerve subdivisions of the spinal cord?
Cervical nerves (C1-8), Thoracic Nerves (T1-12), Lumbar Nerves (L1-5), and Sacral Nerves (S1-5)
51
What major components make up the spine?
Brain, Brain Stem, and Spinal Cord
52
System of glands; secretes hormones to regulate bodily function
Endocrine System
53
Responsible for male sex traits
Testosterone
54
Influences fat deposition on hips, buttocks, and thighs; responsible for female sex traits
Estrogen
55
Anabolic hormone; responsible for bodily growth up until puberty
Growth Hormone
56
Regulates energy and glucose metabolism in the body
Insulin
57
Cardiovascular and respiratory systems
Cardiorespiratory System
58
Heart, blood, and blood vessels
Cardiovascular System
59
Shorter, more tightly connected than skeletal muscle; involuntary
Cardiac Muscle
60
Smaller, superior chambers of the heart; receive blood from veins
Atria
61
Gathers deoxygenated blood returning to the heart
Right Atrium
62
Gathers oxygenated blood from the lungs
Left Atrium
63
Located in right atrium; initiates impulse for heart rate; 'pacemaker for the heart'
Sinatrial (SA) Node
64
Larger, inferior chambers of the heart; pump blood out
Ventricles
65
Pumps deoxygenated blood to the lungs
Right Ventricle
66
Pumps oxygenated blood to the body
Left Ventricle
67
Carry blood away from the heart
Arteries
68
Transport blood back to the heart
Veins
69
Small branches of arteries; ending in capillaries
Arterioles
70
Smallest blood vessels; site of gas, chemical, and water exchange
Capillaries
71
Transportation, regulation, and protection are functions of what?
Blood
72
Very small veins; connect capillaries to larger veins
Venules
73
Amount of blood pumped with each contraction
Stroke Volume
74
The rate at which the heart pumps; average untrained adult = 70-80 bpm
Heart Rate
75
What is the average heart rate of an average untrained adult?
70-80 bpm
76
Volume of blood pumped per minute; heart rate x stroke volume
Cardiac Output
77
Lungs and respiratory passageways; brings in oxygen, removes CO2
Respiratory System
78
Contracting inspiratory muscles to move air into lungs
Inspiration
79
What are the two types of inspiratory muscles?
Primary and Secondary
80
The diaphragm and external intercostals are part of the which inspiratory muscles?
Primary
81
The scalenes, pectoralis minor, and sternocleidomastoid are part of which inspiratory muscles?
Secondary
82
Relaxing inspiratory muscles (passive), contracting expiratory muscles (active) to move air out
Expiration
83
What are the two expiratory muscles?
Internal Intercostals, Abdominals
84
3.5 ml x kg^-1 x min^-1 = 1 metabolic equivalent (MET) is the formula for what?
Resting Oxygen Consumption (VO2)
85
Highest rate of oxygen transport and utilization achieved at maximal physical exertion
Maximal oxygen consumption (VO2max)
86
Associated with stress and anxiety; may result in headaches, fatigue, poor circulation, and/or poor sleep patterns
Abnormal Breathing Patterns
87
Does cardiorespiratory exercise decrease or increase cardiac output, breathing efficiency, oxygen transport and use, use of fats for fuel, mental alertness, about to relax and sleep, tolerance to stress, learn body mass, and metabolic?
Increase
88
Does cardiorespiratory exercise decrease or increase resting heart rate, cholesterol, blood pressure, and the risks of heart disease, blood clots, depression, anxiety, obesity, and diabetes?
Decrease
89
Study of energy in the human body
Bioenergetics
90
Process in which nutrients are acquired, transported, used, and disposed of by the body
Metabolism
91
Requires oxygen
Aerobic
92
Without oxygen
Anaerobic
93
Energy storage and transfer unit within cells
Adenosine Triphosphate (ATP)
94
Where the body can no longer produce enough energy with normal oxygen intake
Anaerobic Threshold
95
Elevation of metabolism after exercise
Excess Post Oxygen Consumption (EPOC)
96
What are the three energy systems?
Oxidative System, Glycolysis, and ATP-PC
97
Anaerobic, high-intensity, and lasts 10-15 seconds are characteristics of which energy system?
ATP-PC Energy System
98
Anaerobic, moderate-to-high Intensity, and lasts up to 30-50 seconds are the characteristics of which energy system?
Glycolysis Energy System
99
Aerobic glycolysis, Krebs Cycle, Electron Transport Chain, and long-term energy are the characteristics of what energy system?
Oxidative Energy System
100
Science concerned with internal and external forces acting on the body
Biomechanics
101
Influence applied by on object to another, accelerates or decelerates the second object
Force
102
A force that produces rotation; the closer the load to the point of rotation, the less of this kind of force it creates (i.e. bent arm is easier than straight arm)
Torque
103
Rigid "bar" that rotates around a stationary fulcrum
Lever
104
Fulcrum in middle (nodding head)
1st Class Lever
105
Resistance in the middle (calf raise)
2nd Class Lever
106
Effort in the middle (biceps curl); most common in human limbs
3rd Class Lever
107
Above point of reference on the body
Superior
108
Below a point of reference on the body
Inferior
109
Nearest to a point of reference on the body
Proximal
110
Farthest from a point of reference on the body
Distal
111
Front of the body
Anterior
112
Back of the body
Posterior
113
Closer to the middle of the body
Medial
114
Further from the middle of the body
Lateral
115
On the opposite of the body
Contralateral
116
On the same side of the body
Ipsilateral
117
What are the three planes of motion?
Frontal, Sagital, and Transverse
118
Adduction/abduction, lateral flexion, and eversion/inversion happen on what plane of motion?
Frontal Plane of Motion
119
Side lateral raise, side lunge, and side shuffle are examples of motions on what plane?
Frontal Plane
120
Flexion and Extension motions happen on what plane of motion?
Sagittal Plane of Motion
121
Biceps curl, triceps pushdown, and squat are examples of motions on what plane?
Sagital Plane
122
Rotation and horizontal adduction/abduction happens in which plane of motion?
Transverse Plane of Motion
123
Throwing, golfing, swinging a bat, and trunk rotation are examples on what plane?
Transverse Plane
124
An imaginary plane dividing the body into front and back halves
Frontal Plane
125
An imaginary plane dividing the body into left and right halves
Sagittal
126
An imaginary plane dividing the body into top and bottom halves
Transverse
127
Bending movement; decreases relative angle between segments
Flexion
128
Straightening movement; increases relative angle between segments
Extension
129
Extension at the ankle
Plantarflexion
130
Flexion at the ankle
Dorsiflexion
131
Movement in the frontal plane away from the middle
Abduction
132
Movement in the frontal plane toward the middle
Adduction
133
Transverse plane arm movement from anterior to lateral (e.g. chest flies)
Horizontal Abduction
134
Transverse plane arm movement from lateral to anterior
Horizontal Adduction
135
Rotation toward the middle of the body
Internal Rotation
136
Rotation away from the middle of the body
External Rotation
137
Moving in opposite direction of force, accelerates or produces form; muscle shortens
Concentric Muscle Action
138
Muscle develops tension while lengthening; decelerates force
Eccentric Muscle Action
139
Muscular force equal to resistive force, stabilizes force; no change in muscle length
Isometric Muscle Action
140
Concentric, eccentric, and isometric muscle actions make up what?
Muscle Action Spectrum
141
Resting length of a muscle and the tension it can produce at that length
Length-tension Relationship
142
Muscles working together to produce movement
Force-couple
143
As the velocity of a contraction increases, concentric force decreases and eccentric force increases
Force-velocity curve
144
Ability to produce and reduce force, and stabilize the kinetic chain in all three planes of motion
Neuromuscular Efficiency
145
Alignment of the musculoskeletal system that allows center of gravity to be maintained over a base of support
Structural Efficiency
146
Soft tissue models along the lines of stress
Davi's Law
147
Neural impulses that sense tension are greater than the impulses that cause muscles to contract; provides inhibitory effect to muscle spindles
Autogenic Inhibition
148
Simultaneous contraction of one muscle, and reaction of its antagonist to allow movement
Reciprocal Inhibition
149
Tendency of the body to seek the path of least resistance
Relative Flexibility
150
Consistently repeating the same motion; places abnormal stresses on the body
Pattern Overload
151
Predictable patterns of muscle imbalances
Postural Distortion Patterns
152
Muscle inhibition caused by a tight agonist, which inhibits its functional antagonist
Altered Reciprocal Inhibition
153
Inappropriate muscle takes over function of a weak or inhibited prime mover
Synergistic Dominance
154
Alternation of muscle length surrounding a joint
Muscle Imbalance
155
Ability to maintain postural equilibrium and support joints during movement
Stabilization
156
Ability of the neuromuscular system to produce internal tension to overcome an external force
Strength
157
Ability to repeatedly produce high levels of force for prolonged periods
Strength Endurance
158
Maximal force a muscle can produce in a single voluntary effort
Maximal Strength
159
Enlargement of skeletal muscle fibers from resistance training
Muscular Hypertrophy
160
Ability to produce the greatest force in the shortest amount of time
Power
161
What are the three levels of the OPT model?
Stabilization, Strength, and Power
162
What are the five phases of the OPT model?
Stabilization Endurance, Strength Endurance, Hypertrophy, Maximal Strength, and Power
163
First phase of the OPT model
Stabilization Endurance
164
Second phase of the OPT model
Strength Endurance
165
Third phase of the OPT model
Hypertrophy
166
Fourth phase of the OPT model
Maximal Strength
167
Fifth phase of the OPT model
Power
168
First level of the OPT model
Stabilization
169
Second level of the OPT model
Strength
170
Third level of the OPT model
Power
171
What are the three phases of the strength level of the OPT model?
Strength Endurance, Hypertrophy, and Maximal Strength
172
Motor response to internal and external stimuli
Motor Behavior
173
How the CNS integrates sensory information with previous experiences
Motor Control
174
Integration of motor control processes through practice, leading to a relatively permanent change to produce a killed movement
Motor Learning
175
The change in motor skill behavior over time throughout the lifespan
Motor Development
176
What are the three components of motor behavior?
Motor Control, Motor Learning, and Motor Development
177
Cooperation of the nervous and muscular systems in gathering and interpreting information and executing movement
Sensorimotor Integration
178
Groups of muscles that are recruited by the CNS to provide movement
Muscle Synergies
179
Cumulative sensory input from all mechanoreceptors that sense position and limb movements
Proprioception
180
Use of sensory information and sensorimotor integration to help the HMS in motor learning
Feedback
181
What are the Two types of feedback?
Internal and External Feedback
182
Sensory information is used by the body to reactively monitor movement and the environment
Internal Feedback
183
Information provided by some external source (e.g., fitness professional, recording, mirror, etc.) to supplement the internal environment
External Feedback
184
Sugars, starches, celluloses, and fiber; chief source of energy--provides nutrition that fat and protein can't, keeps glycogen stores full, helps maintain fluid balance, and spares protein for building muscle
Carbohydrates
185
A single sugar unit (glucose, fructose, galatose)
Monosaccharide
186
Two sugar units (sucrose, lactose, maltose)
Disaccharides
187
Long chains of monosaccharide units linked together (starch, fiber).
Polysaccharides
188
Complex carbohydrate; provides bulk in diet and intestinal health; regulates absorption of glucose
Fiber
189
What are the two types of fiber?
Soluble and Insoluble Fiber
190
Dissolved by water; helps moderate blood glucose and lower cholesterol
Soluble Fiber
191
Does not dissolve in water
Insoluble Fiber
192
Simple sugar made by the body from carbs, fats, and sometimes protein; main source of fuel
Glucose
193
Complex carbohydrate used to store energy in liver and muscle tissue
Glycogen
194
The rate carb sources raise blood sugar and the effect on insulin release
Glycemic Index
195
What is a high glycemic idex?
Greater than 70
196
What is a moderate glycemic index?
56-69
197
What is a low glycemic index?
Less than 55
198
What are the three sources of lipids?
Monounsaturated, Polyunsaturated, and Saturated
199
Cellular membrane structure and function, precursor to hormones, cellular signals, nutrient regulation, protecting organs, insulates the body, prolongs digestion, and helps with satiety are all functions of what?
Lipids
200
Olive oil, avocados, and peanuts are all food sources of what kind of lipids?
Monounsaturated
201
Sunflower oil, soy oil, Omea-3's (fish, flax) are all food sources of what kind of lipids?
Polyunsaturated
202
Meat, coconut oil, and dairy are all food sources of what kind of lipids?
Saturated
203
Chemical form of most fat in food and in the body
Triglycerides
204
Raises "bad" LDL cholesterol
Saturated Fatty Acid
205
Used to increase shelf life in foods; raises bad and lowers good cholesterol
Trans-fatty Acids
206
Increases "good" HDL cholesterol; decreases risk of heart disease
Unsaturated Fatty Acids
207
Lipid missing one hydrogen; one double bond
Monounsaturated Fatty Acid
208
Lipids with more than one point of unsaturation
Polyunsaturated Fatty Acid
209
Amino acids linked by a peptide bond
Protein
210
Cannot be manufactured by the body; must be obtained from food; there are a total of eight
Essential Amino Acids
211
Can be manufactured by the body
Nonessential Amino Acids
212
Supplies all essential amino acids in appropriate ratios
Complex Protein
213
Contains less than all 8 essential amino acids in appropriate ratios
Incomplete Protein
214
When energy needs are met with carbs and fats, how is protein used?
Spared to build and repair body tissues and structures
215
During a negative energy balance, how is protein used?
Amino acids are broken down and used for energy instead of carbs and fats (gluconeogenesis)
216
Vitamins and minerals needed for health
Micronutrients
217
Degree to which a substance causes harm
Toxicity
218
What percentage of water is the body made of?
60%
219
How much water should sedentary adults should consume on average?
3L per day for men, 2.2L per day for women
220
When should someone drink a sports drinking containing 8% carbs?
When exercise exceeds 60 minutes
221
How much extra water should an overweight person consume?
8 ounces for every 25 pounds overweight
222
What adversely affects circulatory function and decreases performance?
Dehydration
223
Amount of heat energy required to raise 1 gram of water by 1 degree celcius
calorie (lowercase c)
224
Amount of energy expended at rest
Resting Metabolic Rate (RMR)
225
Additional energy use for digestion; 6-10% of total energy expenditure
Thermic Effect of Food (TEF)
226
How much total energy is expended during physical activity?
20%
227
How many calories per gram is in protein?
4 calories
228
What is the recommended protein intake for sedentary adults?
0.8 g/kg/day (0.4 g/lb/day)
229
What is the recommended protein intake for strength athletes?
1.2-1.7 g/kg/day (0.5-0.8 g/lb/day)
230
What is the recommended protein intake for endurance athletes?
1.2-1.4 g/kg/day (0.5-0.6 g/lb/day)
231
Protein should make up what percentage of a diet?
10-35%
232
What is the recommended carbohydrate intake for sedentary adults?
6-10 g/kg/day
233
How many calories per gram is in a carbohydrate?
4 calories
234
How many grams of carbohydrates should come from fiber?
25-38 grams
235
Carbohydrates should make up what percentage of a diet?
45-65%
236
How many calories per gram is in fat?
9 calories
237
Fats should make up what percentage of a diet?
20-35%
238
What fat ratio is desirable?
High polyunsaturated-to-saturated
239
A person should eat a high carb meal how many hours before exercise?
2-4 hours
240
How many grams of carbohydrates should be consumed during exercise lasting more than 60 minutes?
30-60 grams every hour
241
To maximize glycogen replenishment, a person should eat how many grams of carbohydrates 30 minutes after exercise?
1.5 g/kg of body weight
242
Guidelines for adequate intake of a nutrient
Dietary Reference Intakes (DRI)
243
Average daily nutrient intake level to meet the requirement of nearly all healthy individuals
Recommended Dietary Allowance (RDA)
244
Highest average daily intake level likely to pose no risk to health
Tolerable Upper Intake (UL)
245
Recommended average daily nutrient intake level adequate for healthy individuals
Adequate Intake (AI)
246
Less than what percentage of calories from saturated fat should be consumed for fat loss?
10%
247
What should be distributed throughout the day for fat loss?
Carbs, Proteins, and Fats
248
How many meals per day helps control hunger, minimizes blood sugar fluctuation, and increases energy for fat loss?
4 -6 meals
249
What kind of calories and foods should be avoided for fat loss?
Empty calories and Highly Processed Foods
250
How much water should be consumed each day at a minimum for fat loss?
9-13 Cups
251
Weighing and measuring food is recommended for what fitness goal?
Fat Loss
252
Diets under how many calories should be supervised by a physician for fat loss?
1,200 calories
253
How many meals should be eaten per day for lean mass gain?
4-6 meals
254
What should be spread throughout the day for lean mass gain?
Protein
255
When should carbs and protein be ingested to increase recovery and protein synthesis for lean mass gain?
Within 90 minutes of exercise
256
What should not be neglected for lean mass gain?
Carbs and Fats
257
Gor general health, what carb sources should be chosen to consume?
Low-glycemic and High in Fiber
258
Total calorie intake and burn in what period of time dictates weight loss or gained for general health?
24 Hours
259
Something that enhances athletic performance
Ergogenic Aid
260
Made in the body and can increase muscle mass, strength, and anaerobic performance during exercise
Creatine
261
How many mg/kg of caffeine 1 hour before exercise has the most effective ergogenic response, but will occur on an individual basis?
3-6 mg/kg body weight
262
What are prohibited by the World Anti-Doping Agency?
Prohormones and Anabolic Steroids
