Fundamentals Flashcards
The condition of being considerably overweight and refers to a person with a BMI of 30 or greater or who is at least 30 pounds over the recommended weight for their height.
Obesity
Alteration of muscle length surrounding a joint
Muscle Imbalance
Refers to a person with a BMI of 25 to 29.9 or who is between 25 to 30 pounds over the recommended weight for their height.
Overweight
Healthy total cholesterol level is less than?
200 mg/dl
A borderline high cholesterol level is between?
200 and 239 mg/dl
A high-risk level for cholesterol is?
More than 240 mg/dl.
The three levels of training in the OPT Model
Stabilization, Strength and Power
The type of diabetes associated with obesity, particularly abdominal obesity
Type 2 Diabetes
Carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL); also known as cholesterol and triglycerides.
Blood lipids
Healthy cholesterol level
=< 200
Borderline high cholesterol level
200 - 239
High cholesterol level
=> 240
Often referred to as juvenile diabetes because symptoms of the disease typically first appear in childhood as the result of the pancreas not producing insulin.
Type 1 Diabetes
Percent of Americans older than age 20 that are overweight
66%
Number of Americans that are obese
72 million
Low-back pain is a primary cause of musculoskeletal degeneration seen in the adult population, affecting nearly
80% of all adults
Research has shown low-back pain to be predominant among
Office workers, manual laborers, and people who sit for periods of time greater than 3 hours
Approximately what percentage of ACL injuries are non-contact injuries?
70%
The three strength levels within the OPT model
Strength endurance training, hypertrophy training and maximal strength training.
People in this stage do not exercise and do not intend to start in the next 6 months
Precontemplation
People in this stage do not exercise but are thinking about becoming more active in the next 6 months
Contemplation
People in this stage exercise occasionally but are planning to begin exercising regularly in the next month
Preparation
People in this stage are active but have not yet maintained this behavior for 6 months
Action
People in this stage have maintained change for 6 months or more
Maintenance
Neuron classification for neuron to neuron communication
Interneuron
Neuron classification for muscles or organs to brain and/or spinal cord communication
Sensory neuron
Neuron classification for brain and/or spinal cord to muscles or organs communication
Motor neuron
In an overhead press, the agonist is
Deltoid
In an overhead press, the stabilizer is
Rotator cuff
In an overhead press, the synergist is
Triceps
In an overhead press, the antagonist is
Latissimus dorsi
In a dumbbell row, the agonist is
Latissimus dorsi
In a dumbbell row, the stabilizer is
Rotator cuff
In a dumbbell row, the synergist is
Posterior deltoid, biceps
In a dumbbell row, the antagonist is
Pectoralis major
In a barbell squat, the agonist is
Gluteus maximus, quadriceps
In a barbell squat, the stabilizer is
Transverse abdominis
In a barbell squat, the synergist is
Hamstrings
In a barbell squat, the antagonist is
Psoas
The gland responsible for somatostatin
Hypothalamus
The gland responsible for growth hormone
Pituitary gland
The gland responsible for testosterone
Testes
The gland responsible for adrenaline
Adrenal glands
The gland responsible for Insulin
Pancreas
Levels significantly increase under times of stress to maintain an energy supply
Cortisol
Stimulates “fight or flight” response
Epinepherine and norepinephrine
Regulates satiety
Hypothalamus
Plays a fundamental role in growth and repair of tissue
Testosterone
Maintains steady glucose levels in the blood
Pancreas
Is primarily an anabolic hormone that is responsible for most of the growth and development during childhood
Growth hormone
Transports blood back to the heart
Veins
Gathers deoxygenated blood
Right atrium
Pacemaker for the heart
Sinoatrial node
Amount of blood pumped out of the hear with a contraction
Stroke volume
Largest blood vessel in the body
Aorta
Receives oxygenated blood
Left ventricle
What differentiates cardiac muscle from skeletal muscle
Intercalated discs
Sensory receptors responsible for sending distortion in body tissues
Mechanoreceptors
Receptors sensitive to change in length of the muscle and the rate of that change
Muscle Spindles
Receptors sensitive to change in tension of the muscle and the rate of that change
Golgi Tendon Organs
The material or substance on which an enzyme acts
Substrate
Organic compounds of carbon, hydrogen, and oxygen, which includes starches, cellulose, and sugars, and ate an important source of energy
Carbohydrates
One of three main classes of foods and a source of energy in the body. In food, there are two types: saturated and unsaturated.
Fat
The chemical or substrate form in which most fat exists in food as well as in the body
Triglycerides
Amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur, and that have several essential biologic compounds
Protein
The formation of glucose from non carbohydrate sources, such as amino acids
Gluconeogenesis
Which substrate rarely supplies much energy during exercise and in many descriptions is ignored as a significant fuel for energy metabolism
Protein
The primary end product after digestion of carbohydrates is the formation of
Glucose
When the chemical bonds that hold ATP together are broken, energy is released for cellular work. This leaves behind another molecule called ______ and an inorganic phosphate molecule (Pi).
Adenosine diphosphate
Weight lifting is powered by
The ATP-PC system
Sprinting (short duration running) is powered by
The glycolytic system
Long distance running is powered by
The oxidative system
The three oxidative or aerobic systems include:
Aerobic glycolysis, the Krebs cycle, and the electron transport chain
The respiratory quotient where 0% of calories are derived from fat and 100% of calories are derived from CHO
1.00
The respiratory quotient where 100% of calories are derived from fat and 0% of calories are derived from CHO
0.70
True or False: The gastrocnemius is superior to the rectus abdominis?
False
True or False: The quadriceps are located on the posterior aspect of the thigh?
False
True or False: The left foot is ipsilateral to the right foot?
False
True or False: The left foot is contralateral to the left hand?
False
True or False: The lumbar spine is more proximal to the sacrum than the sternum is?
True
True or False: The soleus is inferior to the hamstring complex?
True
True or False: The tarsals are more distal to the hip bone than the sacrum is?
True
True or False: The coccyx is more medial than the hip bone?
True
During a squat, the Agonists (prime movers) are the:
Gluteus maximus and quadriceps
During a squat, the Stabilizers are the:
Transverse adominis
During the squat, the Synergists are the:
Hamstrings
During the squat, the Antagonists are the:
Psoas
During the bench press, the Agonists (prime movers) are the:
Pectoralis major
During the bench press, the Antagonists are the:
Posterior deltoid
During the bench press, the Stabilizers are the:
Rotator cuff
During the bench press, the Synergists are the:
Triceps brachii and Anterior deltoid
Integrating sensory information with past experiences to produce a response.
Motor Control
Using information from mechanoreceptors to sense position and limb movements.
Proprioception
Leads to a permanent change in the capacity to produce skilled movements.
Motor learning
Change in motor skill behavior over time.
Motor development
According to the American Heart Association ideal blood pressure is
< 120/80 mm Hg
The Durnin-Womersley formula measures the skinfolds of which anatomical locations?
Biceps, triceps, subscapular, iliac crest
Positioned above a point of reference
Superior
Positioned below a point of reference
Inferior
Posiitioned nearest the center of the body, or point of reference
Proximal
Positioned farthest from the center of the body, or point of reference
Distal
On the front of the body
Anterior (or Ventral)
On the back of the body
Posterior (or Dorsal)
Positioned near the middle of the body
Medial
Positioned toward the outside of the body
Lateral
Positioned on the opposite side of the body
Contralateral
Positioned on the same side of the body
Ipsilateral
An imaginary bisector that divides the body into left and right halves
Sagittal Plane
An imaginary bisector that divides the body into front and back halves
Frontal Plane
An imaginary bisector that divides the body into top and bottom halves
Transverse Plane
A straightening movement in which the relative angle between two adjacent segments increases
Extension
A movement in the frontal plane away from the midline of the body
Abduction
A movement in the frontal plane back toward the midline of the body
Adduction
The three primary types of muscle actions:
Isotonic (eccentric and concentric), isometric and isokinetic
Muscle action where force is produced, muscle tension is developed, and movement occurs through a given range of motion
Isotonic
Muscle action where no visible movement with or against resistance
Isometric
Muslce action where the speed of movement is fixed, and resistance varies with the force exerted.
Isokinetic
Moving in the same direction as the resistance
Eccentric
Moving in the opposite direction of force
Concentric
Fat standard: Essential body fat for men
3 - 5%
Fat standard: Essential body fat for women
8 - 12%
Fat standard: Body fat for althletic men
5 - 13%
Fat standard: Body fat for althletic women
12 - 22%
Fat standard: Recommended fat for 34 and younger men
8 - 22%
Fat standard: Recommended fat for 34 and younger women
20 - 35%
Fat standard: Recommended fat for 35 - 55 men
10 - 25%
Fat standard: Recommended fat for 35 - 55 women
23 - 38%
Fat standard: Recommended fat for 56 and older men
10 - 25%
Fat standard: Recommended fat for 56 and older women
25 - 38%
Waist-to-Hip ratio target for men
< .95
Waist-to-Hip ratio target for women
< .80
What are the FITTE factors?
Frequency, Intensity, Time, Type and Enjoyment
What are the six relative intensity classifications used by NASM?
Very light, light, moderate, hard, very hard, and maximal
During a squat assessment, when the knees come together the potential overactive muscles are:
Tensor fascia latae, Adductor complex, Vastus lateralis, Bicep femoris (short head)
During a squat assessment, when the client leans forward the potential overactive muscles are:
Gastrocnemius, Soleus, Hip flexor complex, Abdominal complex
During a squat assessment, when the client leans forward the potential underactive muscles are:
Gluteus maximus, Anterior tiblias, Erector spinae
During a squat assessment, when the client’s arms fall forward the potential overactive muscles are:
Latissimus dorsi, Pectoralis major/minor, Teres major
During a squat assessment, when the client’s arms fall forward the potential underactive muscles are:
Mid/lower trapezius, Rhomboids, Rotator cuff
During a single leg squat assessment, when the client’s knee moves inward the potential overactive muscles are:
Adductor complex, Tensor fascia latae, Vastus lateralis, Bicep femoris (short head)
During a single leg squat assessment, when the client’s knee moves inward the potential underactive muscles are:
Gluteus medius/maximus, VMO
During a pulling assessment, when the client’s shoulders elevate the potential overactive muscles are:
Upper trapezius, Levator scapulae, Sternocleidomastoid
During a pulling assessment, when the client’s shoulders elevate the potential underactive muscles are:
Mid/lower trapezius
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.
Neuromuscular efficiency
The combination of flexibility and the nervous system’s ability to control range of motion efficiently.
Dynamic ROM
Capability to be elongated or stretched.
Extensibility
The normal extensibility of all soft tissues that allows the full range of motion of a joint.
Flexibility
In a cable pulldown, the prime mover is:
Latisimus dorsi
In a cable pulldown, the synergist is:
Trapezius
In a cable pulldown, the stabilizer is:
Rotator cuff
In the Cumulative injury cycle, in what order do the six elements flow?
Tissue trauma, Inflammation, Muscle spasm, Adhesions, Altered neuromuscular control, muscle imbalance.
Consistently repeating the same pattern of motion, such as sitting for long periods of time while working on a computer can cause
Pattern overload
If the muscle fibers are lengthened, inelastic connective tissue fibers act as roadblocks, preventing the muscle fibers from moving properly. This creates alterations in normal tissue extensibility and causes
Relative flexibility
