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Personal Trainer's Cert > glossary NFPT > Flashcards

glossary NFPT Flashcards

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1
Q

abduction

A

movement of an extremity away from the midline of the body

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2
Q

acetate

A

an organic substance provided by the liver to be used for energy using cannibalized fat and muscle tissue
occurs during starvation and over exertion

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3
Q

actin

A

the smaller of two contractile elements which sustain damage through applied resistance and are repaired through anabolism resulting in hypertrophy of the myofibril

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4
Q

acute

A

rapid onset and severe symptoms of occurance, usually referring to injury

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5
Q

adipose

A

tissue used for storage of fat

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6
Q

adduction

A

movement of an extremity toward the midline of the body

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7
Q

ADP

A

resultant molecule of splitting ATP for energy also used to regenerate ATP

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8
Q

aerobic

A

requires use of oxygen to adequately meet energy demands

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9
Q

aerobic metabolism

A

extracts energy from carbs., fats, proteins… to form ATP when o2 is present

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10
Q

agonist (prime movers)

A

these muscles contract to create the ROM in a joint, they are primarily responsible for the movement

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11
Q

amino acids

A

organic acids that link together to form proteins… necessary for life

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12
Q

amylase

A

carb digestive enzymes found in saliva and pancreatic fluid that converts starch and glycogen into simple sugars

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13
Q

anaerobic

A

relating to the absence of o2

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14
Q

anaerobic glucolysis

A

production of ATP in the absence of o2

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15
Q

androgenic

A

contributing to the formation of male/female characteristics

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16
Q

anemia

A

condition in which o2 transport by RBCs is deficient

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17
Q

anabolism

A

the stage of metabolism where damaged tissue is being repaired

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18
Q

anatomy

A

scientific study of the form and structure of the human body

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19
Q

angina

A

Periodic severe pain in the chest radiating down the left shoulder and down the inner side of the arm, usually precipitated by physical exertion or emotional stress

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20
Q

antagonists

A

muscles act to return a limb to its original place, they oppose the movement of agonist

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21
Q

antagonistic multi-set

A

a slow superset involving the performance of two movements back to back, targeting antagonistic muscle groups

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22
Q

anterior

A

toward or on front of the body

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23
Q

arteriole

A

a very small artery

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24
Q

artery

A

a vessel through which the blood passes away from the heart to the various parts of the body

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25
Q

ATP

A

A continueously recycled molecule that transports chemical energy within cells for metabolism

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26
Q

atrium

A

each of the two upper chambers of the heart from which blood is passed to the ventricles, the receiving chambers

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27
Q

atrophy

A

a waste away or diminution in size of a cell, tissue, organ or part

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28
Q

ballistic

A

jerky or projectile movement, also known as “power training” or “olympic lifting”

    • exhibit maximum velocities and accelerations over a very short period of time **
  • *high firing rates, high force production and brief contraction times**
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29
Q

examples of ballisitic movements (i think)

A 
box jump
med ball throw
squat jump
trap bar jump
oxympic lifting
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30
Q

beta oxidation

A

energy producing process involving the break down of long chains of fatty acids into two carbon molecules which enter metbolic pathways to produce ATP

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31
Q

Blood sugar

A

circulating glucose within the CV system

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32
Q

blood vessel

A

tubular structures carrying blood through the tissues and organs, a vein, artery or capillary

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33
Q

cannibolism

A

the breakdown and the use of body tissue for energy in the absence of nutrients

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34
Q

capillary

A

blood vessels that form a network btw the arterioles and venules, where food and oxygen are released to the body cells, and CO2 and other waste products return to the blood stream

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35
Q

bile

A

emulsifier of far; breaks fat down into easily metabolized droplets

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36
Q

cartilage

A

a tough yet flexible connective tissue located chiefly in the joints of major bones

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37
Q

catabolism

A

is the set of metabolic processes that break down molecules into smaller units to release energy

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38
Q

catalyst

A

a substance which changes the rate of a reaction but does not form part of the final product

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39
Q

cell

A

building block of life, able to independently replicate themselves… smallest structural and functional unit of all living things

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40
Q

cell respiration

A

aerobic metabolism

process for creating cell energy, occurring in the mitochondira

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41
Q

CSF

A

fluid that surrounds and circulates throughout the CNS

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42
Q

Citric acid cycle

A

The citric acid cycle, or Krebs cycle, is a series of chemical reactions used by all aerobic organisms to generate energy through the oxidization of acetate—derived from carbohydrates, fats, and proteins—into carbon dioxide. In addition, the cycle provides precursors including certain amino acids as well as the reducing agent NADH that is used in numerous biochemical reactions.

cycle makes up all of the processes that are involved in the metabolic chain of chemical reactions to generate energy in all aerobic organisms

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43
Q

collateral circulation

A

fluid (blood) movement outside the main cardiovascular tree

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44
Q

compensatory acceleration

A

the increase in speed of a repetition as the leverage improves

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45
Q

compound

A

the unity of two or more parts in the accomplishment of a task
uses mutliple muscle groups at the same time to perform a movement

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46
Q

examples of a compound lift

A 
Squat
Deadlift
Lunge
Bench press
Dips
Lying pullover
Push ups
Pull ups
Lat pull downs
Shoulder press
Jump rope
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47
Q

benefits of compound lifts

A

Burning more calories per exercise, as more muscles are being used
Allows you to work more muscles in a short space of time, increasing the efficiency of your workout
Can help to improve coordination and balance
Can help to improve joint mobility and stability through moving in natural patterns
Increases your heart rate during strength training, helping to assist the improvement of the cardiovascular system
Allows you to exercise the same muscle group for longer periods with lower levels of fatigue
Allows you to lift heavier weights and build overall strength more quickly.

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48
Q

concentric contraction

A

occurrence of a contractile shortening of a muscle fiber or a group of fibers; positive rep

type of muscle activation that causes tension on your muscle as it shortens

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49
Q

examples of concentric contractions

A

bicep curl
hamstring curl
situp

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50
Q

coronary circulation

A

circulation of blood in the blood vessels of the heart muscle (myocardium)

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51
Q

cortisol

A

principle stress hormone released by the adrenal gland during times of physical and physiological stress, mobilizes fat and stimulates the liver to release cannibalizing enzymes into the bloodstream

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52
Q

cholesterol

A

substance found in blood born fats (lipids), it regulates membrane fluidity and functions as a precursor molecule in various metabolic pathways

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53
Q

chronic

A

gradual onset and very slow in recovery, usually refers to injury which is long in duration

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54
Q

chylomicrons

A

packaged form of fatty substances entering into the blood from digestion via the lympthatic system

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55
Q

creatine phosphate

A

acts as store of high energy phosphate in muscle tissue

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56
Q

cytosol

A

the fluid component of the cytoplasm of a cell where various organelles and particles are suspended

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57
Q

deamination

A

the undersireable breakdown and use of AAs for energy, performed by the liver, results in the toxic ammonia; later broken down into urea for excretion

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58
Q

deep muscle

A

muscle that is toward the inner body

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59
Q

delayed onset muscle soreness (DOMS)

A

generally the result of eccentric contraction damage, it is the pain and soreness experienced within hours, or a day or two after strenuous or unaccustomed exercise

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60
Q

deviation

A

departure from the midline

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61
Q

diastole

A

in terms of BP
represents the period of time when the ventricles are relaxed and blood is going from the left atrium and right atrium into the left ventricle and right ventricle (respectively).
the reoccuring relaxation of the heart

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62
Q

dilation

A

the peripheral expansion of tissue; usually blood vessels

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63
Q

distal

A

furthest from the point of origin from center of the body

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64
Q

dorsiflexion

A

pointing the foot up towards the shin

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65
Q

dynamic constant external resistance (DCER)

A

resistance training where joint flexion and extension occur with each repetition; external resistance does not change

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66
Q

dynamic variable external resistance (DVER)

A

resistance training where external resistance is variable

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67
Q

eccentric contraction

A

controlling contraction of a muscle fiber or group of fibers from the fully contracted state to the starting position; contractile lengthening, the negative rep

the muscles that are lengthening are the agonist, doing all of the work to decelerate the muscle’s return to the starting point of the exercise (which occurs most importantly at the end range of the joint to prevent injury)

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68
Q

ectomorph

A

body type that is characterized by a relative tendency to remain very thin

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69
Q

edema

A

the presence of an abnormally large volume of fluid in the interstitial spaces of the body

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70
Q

endomorph

A

body type that is characterized by a relative tendency to remain heavy or obese

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71
Q

endomysium

A

fine connective tissue sheath surrounding the individual muscle cell fiber

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72
Q

enzyme

A

a substance produced by an organism that acts as a catalyst to bring about a specific biochemical reaction

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73
Q

epimysium

A

a fine connective tissue sheath that surrounds the entire muscle group, also known as deep fascia

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74
Q

equilibrium

A

the stage in metabolism where neither damage or repair is occurring; the cell is at rest

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75
Q

ergometer

A

device normally used for submaximal aerobic evaluation (exercise bike)

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76
Q

eversion

A

turning both feet outward so the soles face away from each other

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77
Q

exogenous

A

imposing an effect on the body from the outside environment

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78
Q

extension

A

the straightening of a joint that increases the angle

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79
Q

extracellular

A

all areas outside the tissue cell wall; usually referring to intramuscular areas

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80
Q

fascia

A

a thin sheath of fibrous tissue enclosing a muscle or other organ

provides support and some protection

thought that each “line” encases a specific muscle group… if one muscle is negatively impacted then the others will be impacted as well

trauma… muscle tension… can decrease blood flow –> inflammation of fascia and corresponding muscle –> if this persists for long fibrosis can occur

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81
Q

fascicle

A

a bundle of muscle fibers

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82
Q

fatty acids

A

the body’s desired source of energy during steady state aerobic activity, and low level activity; used for
ATP production in muscle tissue during recovery glycogen replenishment

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83
Q

fixators

A

these muscles provide stabilization to support the rest of the body during the respective movement, and are
sometimes referred to as stabilizers

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84
Q

flexion

A

the bending of a joint that decreases the angle

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85
Q

forced rep

A

performing repetitions of an exercise beyond concentric failure with the assistance of spotter

86
Q

glucose

A

the principle blood sugar

87
Q

glucose polymers

A

chain of glucose molecules linked together

88
Q

gluco-stix

A

blood blotting stick used in conjunction with glucometer testing

89
Q

glycemic index

A

is a number associated with a particular type of food that indicates the food’s impact on a person’s blood glucose level. The number typically ranges between 50 and 100. On the extreme end of the scale the number 100 represents near pure glucose

90
Q

glycemic load

A

a rating given to food as a measure of the quanitity of carb

91
Q

glycerol

A

component of triglycerides capable of conversion to glucose

92
Q

glycogen

A

the primary form of stored glucose

93
Q

glyconeogenesis

A

the intermittent release of stored glycogen from the liver to regulate blood sugar, primarily for brain
function

94
Q

glycolysis

A

energy production using glucose

95
Q

golgi tendon organ (GTO)

A

a proprioceptive sensory nerve ending embedded among the fibers of a tendon that prevents muscle contraction just short of serious acute muscle injury related to extreme overload

96
Q

gonadotrophic hormones

A

pituitary homrones released to act on the testes and adrenal glands

97
Q

growth hormone

A

also known as somatotropin or somatropin, is a stress hormone that raises the concentration
of glucose and fatty acids. It stimulates growth, cell reproduction and regeneration

98
Q

gynecomastia

A

enlargement of breasts in the male as a result of hormonal manipulation

99
Q

hormones

A

regulatory substances transported in tissue fluids to stimulate specific cells that control a specific body
process

100
Q

hydrolysis

A

water based decomposition

101
Q

hyperextension

A

extension beyond normal limits, over extended

102
Q

hyperplasia

A

an increase in the size of a muscle or organ resulting from an increase in the number of structural muscle/organ cells

103
Q

hypertonic

A

having an osmotic pressure greater than that of another solution with which it is compared

104
Q

hypertrophic protein synthesis

A

proces by which actin and myosin are repaired

105
Q

hypertrophy

A

the enlargement or overgrowth of a part due to an increas ein the size of its cell

106
Q

hypoextension

A

extension that is less than normal, under extended

107
Q

hypotonic

A

having an osmotic pressure lower than that of a solution with which it is compared

108
Q

internal rotation

A

movement in which the anterior surface of the humerus (upper arm) turns inward toward the midline of the body

109
Q

impermeable

A

not permitting for passage, usually fluid

110
Q

inferior

A

below, toward the lower part of the body

111
Q

innervation

A

a nerve supply that stimulates a motor unit to contract regardless of the angle of resistance, so long as the action potential exceeds the motor unit’s contractile threshold

112
Q

insertion

A

place of attachment of a muscle to the bone which it moves; occurs at the end of the muscle furthest from
the body

113
Q

insulin

A

hormone released during high blood sugar levels, or at the onset of exercise, responsible for reducing blood sugar to its normal level through its mediating affect on the uptake of sugar into various body tissues to include muscle and fat

114
Q

insulin receptor sites

A

gateways located on various body tissues, which in the presence of insulin, allow for the transport of nutrients into the cell

115
Q

intracellular

A

situated inside the cell

116
Q

intramusclular

A

areas which are situated anywhere inside a muscle group

117
Q

intercostal

A

muscles that are situated between the ribs

118
Q

interstitial

A

pertaining to, or situated in, the gaps between tissues

119
Q

inversion

A

turning of both feet so soles face each other

120
Q

isokinetic contraction

A

muscle contracts and shortens at a constant rate of speed

121
Q

isometric contraction

A

static contraction; contraction of a muscle resulting in neither shortening or lengthening of the tissues

122
Q

isolation

A

to single out and develop a part separately

123
Q

joint

A

the location at which two or more bones come together for movement and mechanical support; the intersection of bones

124
Q

keto acid

A

an acid containing a ketone group in addition to the acid group

125
Q

keto-stix

A

self-test sticks used to determine urine levels of acetate, ketones

126
Q

ketones

A

by-product of tissue use for energy, produced by the body when fat instead of glucose is burned for energy; large amounts of toxic to brain function

127
Q

kinematics

A

a branch of biomechanics that specifically studies the time tajen to carry out an activity

128
Q

kinesiology

A

study of anatomy, physiology, mechanics of human movment , also known as human kinetics

129
Q

kyphosis

A

excessive outward curvature of the spine

130
Q

lactic acid

A

a fuel that assists pyruvate and accumulates in muscle fibers during anaerobic glycolysis, faster than can
be completely used inhibiting contraction; once removed, can be converted back into energy by the liver

131
Q

lateral

A

away from the middle of the body

132
Q

leverage

A

an angle from which resistance is applied against muscular contraction

133
Q

ligament

A

strong stretchy bands of tough, fibrous tissue that holds joints together
attach bone to bone, provide integrity and strength… less elastic than tendons (aka = more prone to being torn)

134
Q

lipolytic enzymes

A

fat digestive enzymes

135
Q

lipolysis

A

breakdown of fats and other lipids by hydrolysis to release fatty acids

136
Q

lordosis

A

excessive inward curvature of the spine

137
Q

lymphatic vessels

A

network of vessels that transports fluids from the interstitial areas back into the bloodstream

138
Q

lypase

A

one of two principle fat burning enzymes

139
Q

medial

A

toward midline/middle of bod

140
Q

menisci

A

crescent shaped structure that partly divides a joint cavity, provides cushioning at the joint’s surface

141
Q

mesomorph

A

body type characterized by a relative tendency to remain/appear muscular and maintain normal weight

142
Q

metabolic oxidation

A

chemical energy being made available for synthesis of ATP as one atom becomes oxidized and another atom becomes reduced

143
Q

metabolism

A

the chemical reactions that are required for maintaining a living state of cells in an organism. It is the
sum of all the chemical and physical changes that take place in the body and enable continued growth and functioning

144
Q

minerals

A

naturally occuring inorganic substance obtained from food; cannot be synthesized by the body

145
Q

mitochondira

A

these cell organelles take in nutrients and break them down to create energy for the cell

146
Q

molecule

A

the smallest unit of a chemical compound, always in motion, made up of atoms that are held together by
chemical bonds formed by sharing or exchanging electrons

147
Q

motor unit

A

a group of fibers stimulated to contract simultaneously in response to an action potential (resistance) of
sufficient intensity to surpass its threshold of sensitivity

148
Q

myocyte

A

: also known as the individual muscle fiber, it is the actual muscle cell found in the muscle tissue

149
Q

myofibril

A

contractile proteins inside the cell comprised of actin and myosin

150
Q

myosin

A

the larger of the two contractile elements making up the myofibrils

151
Q

neuron

A

a nerve cell transmitting an impulse allowing for the contraction of a motor unit

152
Q

nucleolus

A

surrounds nucleus and houses RNA

153
Q

nucleus

A

the controlling organelle embedded in cell membrane and houses DNA

154
Q

organ

A

a group of tissues joined together to function for a specific purpose inside the living organism

155
Q

organelle

A

any organized/specialized structure within a living cell (e.g. nucleus, mitochondria)

156
Q

organism

A

the material structure, as a whole, of any living thing

157
Q

organ system

A

group of organs working together to function as an entire system inside the living organism

158
Q

origin

A

the attachment of a muscle at the end closest to the center of the body

159
Q

oxidative phosphorylation

A

: the metabolic pathway, occurring in the electron transport chain, where energy that is
released by the oxidation of chemical compounds generated in the citric acid cycle are used to reform ATP

160
Q

peptides

A

short chains of amino acid molecules linked together

161
Q

peripheral

A

toward the extremities

162
Q

perfusion

A

passage of blood through the vascular tissue into muscular interstitial space, providing for oxygen and
nutrient rich blood to be delivered to body tissue

163
Q

perimysium

A

connective tissue sheath surrounding each motor unit

164
Q

phospholipids

A

a lipid consisting of a glycerol bound to two fatty acids and a phosphate group; they form the lipid
bilayer in cell membranes

165
Q

plantar flexion

A

flexing foot downward

166
Q

plateau

A

period of training in which no progress is observed

167
Q

posterior

A

toward or on the back of the body

168
Q

prime mover

A

a muscle group directly responsible for the movement of resistance in a given exercise

working muscles involved in the activation of smaller muscles and major joints to complete respective movement, but don’t work alone

169
Q

pronation

A

palm of hand turning downward into a posterior position when arm is down at side; the inward roll of the
foot/arch decreased during normal walking motion

170
Q

protease

A

protein digesting enzymes

171
Q

protraction

A

forward (anterior) movement of the body

172
Q

proximal

A

closest to the point of origin from the center of the body

173
Q

pulmonary circulation

A

process in the CV system by which blood flows between the heart and lungs

174
Q

pyruvate

A

converted form of intracellular glucose used for producing ATP energy with o2

175
Q

RBCs (erythrocytes)

A

contains the pigment hemoglobin; transports oxygen and carbon dioxide to and from
the tissues

176
Q

retraction

A

backward (posterior) movement of a body part

177
Q

ribosomes

A

elements located along myofibrils which act to manufacture and repair actin and myosin

178
Q

rotation

A

external rotation is the movement of the body part away from the axis or center of the body; internal rotation is the movement of the body part towards the axis or center of the body

179
Q

rough sarcoplasmic reticulum

A

houses ribosomes and surrounds myofibrils

180
Q

sarcolemma

A

a fine membrane that the myofibrils are wrapped in

181
Q

sarcomere

A

contractile units of skeletal muscle, occurring in repeating segments along the length of the myofibril

182
Q

sarcoplasma

A

gelatinous viscous material that encloses the individual muscle fibers

183
Q

sarcoplasmic reticulum

A

a system of tubules, surrounding each myofibril, that transmits electrical impulses to ‘excite’
the sarcolemmal membrane into releasing the calcium ions and activating the contraction; calcium ions are released
during muscle contraction and absorbed during relaxation

184
Q

scoliosis

A

abnormal lateral curvature of the spine

185
Q

sliding filament theory

A

the result of a repetitive cycle of thin filaments sliding over thick filaments, generating
tension in the muscle, thus shortening the length of the sarcomere which shortens the length of the muscle fiber, enabling the contraction

186
Q

stress hormones

A

released by the hormone regulating endocrine system, in situations that are potentially dangerous
or stressful. These hormones, such as cortisol and epinephrine, mobilize energy from storage to muscles, increasing
heart rate and blood pressure and decreasing metabolic and immune processes

187
Q

supination

A

palm of hand turning upward into an anterior position when arm is down at side; the outward roll of the foot, ‘under-pronation’/arch heightened during normal walking motionSuperficial: towards the outer surface of the body

188
Q

superior

A

above, toward the upper part of the body

189
Q

synergists

A

These muscles neutralize the extra motion from the agonists, and are sometimes referred to as neutralizers; they make sure that the force of the movement is acceptable for the desired plane of motion

provide balance for the working muscles

190
Q

synovial fluid

A

is a viscous fluid found in the spaces of synovial joints (such as a knee joint). The fluid prevents the
bones of a joint from direct contact with each other, so as to eliminate friction

191
Q

synthesis

A

combining parts to form a more complete whole

192
Q

systemic circulation

A

process of the cardiovascular system which carries oxygenated blood away from the heart to the
body, and returns deoxygenated blood back to the heart

193
Q

systole

A

in terms of blood pressure, represents the time during which the left and right ventricles contract and eject
blood into the aorta and pulmonary artery, respectively. A recurring contraction of the heart

194
Q

tendon

A

fibrous cord of connective tissue in which the muscles end, and are where muscles attach to bone or other
structures

can be ruptured but much stronger than muscle/periosteum of the bone so muscle/bone would be injured before tendon

195
Q

tissue

A

a collection of similar cells from the same origin that function together for a specific purpose

196
Q

trigylcerides

A

a compound formed from glycerol and three fatty acid groups; they are the main component of natural
fats and oils

197
Q

tropic

A

triggering or influencing an action

198
Q

tubercles

A

the rounded nodules, or outgrowths, on bones that generally serve as sites for muscle insertions

199
Q

type 2 diabetes

A

chronic disease in which there are high levels of sugar (glucose) in the blood, the most common
form of diabetes

200
Q

Urinary urea nitrogen test

A

a method by which nitrogen is measured in the urine

201
Q

valsalva maneuver

A

increasing of intrathoracic pressure by holding the breath and straining against a closed glottis;
typically associated with coughing, defecation, and weight lifting

202
Q

vein

A

vessel through which blood is delivered to the heart

203
Q

ventricle

A

chamber of the heart responsible for pumping blood to the aorta, the sending chambers; the heart has two
of these chambers (left and right)

204
Q

vessels

A

a hollow tube or canal (e.g. artery, vein or lymphatic) in which a body fluid is contained or circulated

205
Q

vitamin

A

any group of organic compounds that are essential for growth and nutrition; cannot be synthesized by the
body

206
Q

vo2 max

A

the maximum amount of oxygen that the body can use during exercise, where (V) = Volume and (O₂max) =
Oxygen Maximum

207
Q

wellness

A

the quality or state of being in good health, especially as an actively sought after goal

208
Q

WBCs (leukocytes)

A

colorless cells that circulate in the body and blood fluids involved in counteracting foreign substances and disease

209
Q

myofascial release

A

soft tissue therapy that can help to break the cycle of fibrosis through stimulation of the stretch reflex, improve blood flow and relax contracted muscles

210
Q

muscle groups of antagonists

A 
Muscle Groups
Pectoralis minor/Rhomboids (shoulder girdle)
Pectoralis major/Infraspinatus & Teres minor (shoulder joint) 
Latissimus Dorsi/Deltoid
Anterior Deltoid/Posterior Deltoid 
Left and Right External Obliques 
Quadriceps/Hamstrings 
Biceps/Triceps
Forearm flexors/Extensors
211
Q

anatagonist exercise movements examples

A

Tricep push downs/Curls
Bench press/Wide row
Front squat/Supine leg curl
Reverse wrist curls/wrist curls

Personal Trainer's Cert (4 decks)

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