ISSA Section 3: Health and Physical Fitness Flashcards
1
Q
two-joint-muscles:
A
Muscles that cross two joints rather than just one, such as the hamstrings, which cross both the hip and the knee.
2
Q
prime mover (agonist):
A
Denoting a muscle in a state of contraction, with reference to its opposing muscle, or antagonist.
3
Q
assistant mover:
A
The muscle that plays a secondary role in the prime mover involved.
4
Q
co-contraction:
A
When both the agonist and antagonist undergo contraction.
5
Q
stabilizer:
A
Muscle that steadiesor holds a body part in place
6
Q
true synergy:
A
When a muscle contracts to stop the secondary action of another muscle.
7
Q
neutralizer:
A
When a muscle contracts to counteract an undesirable action of another muscle.
8
Q
frontal (coronal) plane:
A
Separates the body into anterior (front) and posterior (back) parts.
9
Q
transverse (horizontal)plane:
A
Separates the body into superior (top) and inferior (bottom) sections.
10
Q
dorsiflexion:
A
Turning upward of the foot or toes or of the hand or fingers.
11
Q
plantarflexion:
A
Extension of the ankle, the pointing of the foot and toes.
12
Q
hyperextension:
A
Extension of a limb or part beyond the normal limit.
13
Q
abduction:
A
Movement of a body part away from the midline.
14
Q
adduction:
A
Movement of a body part toward the midline.
15
Q
rotation:
A
The circular movement of a body segment about a long axis.
16
Q
supination:
A
Assuming a horizontal position facing upward. ln the case of the hand, it also means turning the palm to face forward. The opposite of pronation.
17
Q
eversion:
A
Turning outward, as of the sole of the foot.
18
Q
circumduction:
A
Movement of a part. e.g., an extremity, in a circular direction.
19
Q
force:
A
The interaction that creates work, action, or physical change.
20
Q
direction:
A
The way in which the force is applied.
21
Q
point of application:
A
Where the force is applied to the body or implements being used.
22
Q
the angle of pull:
A
The angle at which a muscle pulls relative to the long axis of the bone on which it pulls.
23
Q
power:
A
The work done in a unit of time.
24
Q
lnertia:
A
The tendency for an object to remain in its current state (in motion or at rest).
25
moving inertia:
An object that is in motion will stay in motion unless acted upon by some outside force.
26
range of motion (ROM):
The movement of a joint from full flexion to full extension.
27
acceleration:
The rate of change of velocity per unit of time.
28
velocity:
The speed of something in a given direction.
29
lever:
The rigid bar that turns about an axis of rotation or a fulcrum.
30
second-class lever:
A lever in which the load lies between the fulcrum and the effort.
31
torque:
The magnitude of twist around an axis of rotation (fulcrum).
32
centre of gravity:
The point in the body around which your weight is equally distributed.
33
line of gravity:
A vertical line straight down from the centreof gravity.
34
visual reference point:
A chosen point of focus to aid in stability and balance.
35
lordosis:
A spinal disorder in which the spine curves significantly inward at the lower back. Also called 'Swayback.'
36
scorliosis:
A spinal disorder in which there is a sideways curve to the spine. The curve is often S-shaped or C-shaped.
37
muscular tonus:
A state of partial contraction present in a muscle in its passive state which, in skeletal muscles, aids in the maintenance of posture and in the return of blood to the heart.
38
two-joint-muscles:
Muscles that cross two joints rather than just one, such as the hamstrings, which cross both the hip and the knee.
39
chondromalacia:
The degeneration of cartilage
40
hyperextension:
Extension of a limb or part beyond the normal limit.
41
antigravity muscles:
A hypothetical force by which a body of positive mass would repel a body of negative mass.
42
impingement:
Shoulder pain caused by connective tissue (atendon) rubbing on a shoulder blade.
43
strength:
1) Strength is the ability to contract the muscles with maximum force, given constraints stemming from the following: Structural/anatomical factors; Physiological/ biochemical factors; Psychoneural/psychosocial factors; External/environmental factors. 2) the ability to exert musculoskeletal force against an external object (such as a barbell, the ground, or an opponent).
44
lRM:
Maximum effort for one repetition of a weight training exercise. Also expressed as one's "Max" or "one rep max."
45
Iimit strength:
Absolute strength enhanced by hypnosis, electrotherapy, ergogenic substances of any form (including nutritional supplements or drugs), or other techniques. Such aids increase the potential for strength above.normal capacity.
46
eccentric strength:
The strength required to resist and control the weight resistance involved in the downward phase of an exercise or movement.
47
static strength:
The strength required to resist and control the weight resistance involved in a stationary position.
48
concentric strength:
A concentric contraction is a type of muscle contraction in which the muscles shorten while generating force. This occurs when the force generated by the muscle exceeds the load opposing its contraction.
49
absolute strength:
The amount of musculoskeletal force you can generate for one all-out effort. Developed through heavy weight training, typically involving above the 80-85% of maximum effort for each lift.
50
speed strength:
The ability of the neuromuscular system toproduce the greatest possible impulse in the shortest possible time. lt is defined in work divided by time, where work is defined as force x distance.
51
starting strength:
The ability to recruit as many motor units (MU's) as possible instantaneously at the start of a movement.
52
explosive strength:
The ability to exert strength or force as rapidly as possible in a given action.
53
anaerobic strength:
Musculoskeletal force and energy production that does not require oxygen.
54
linear strength endurance:
Sustained all-out maximum effort over an extended period of time.
55
nonlinear strengthendurance:
The ability to perform an activity with exceeding explosiveness over and over for an extended period of time
56
aerobic strength:
Musculoskeletal force and energy production that requires oxygen.
57
general strength:
The quality of being physically strong.
58
specific Strength:
Limit strength obtained specific to the particular muscle groups that will be most involved in the performance of the events/ activities in which are to be performed.
59
Special Strength:
A specialized type of strength gained that is specific to a particular sport or activity skill/ event. Eg. Explosive Strength and Starting Strength for a Shot Putter.
60
strength curve:
A graphical representation of how the human body generates and applies force in a specific direction.
61
force:
The interaction that creates work, action, or physical change. Such as a push or a pull or lift.
62
Fmax:
An aspect of the strength curve that stands for force max. Fmax divided by Tmax is the definition of explosive strength.
63
Tmax:
The aspect of the strength curve that stands for time max. Measurement of how long it takes from the beginning of an upwards (concentric) movement to exert maximum force (Fmax).
64
functional strength:
A category of strength that can improve the ability to perform everyday tasks or sports skills, builds overall strength and balance and augmentsresistance to injury.
65
amortization phase:
Also known as the Transition Phase. One of three parts of a standard resistance training exercise, and represents the brief time between the concentric and eccentric phase of a movement.
66
ballistic stress:
Comnronly used by individuals to helpthem to develop and improve explosiveness and power in the body. This is achieved by accelerating and releasing.weight into free space.
67
ballistic movement:
Muscle contractions that exhibit maximum velocities and accelerations over a very short period of time, they exhibit high firing rates, high force production, and very brief contraction times.
68
plyometrics:
Exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing both speed and power.
69
Compensatory accelerationtraining (CAT):
A weight lifting technique used to develop explosive strength whereby you accelerate the bar as leverage improves through the movement.
70
weight training:
Physical training that involves lifting weights.
71
periodization:
How one's training is broken down into discrete time periods called "macrocycles, mesocycles, and microcycles." Also known as "periodized training".
72
general adaptation syndrome (GAi) princIple:
A syndrome in which non-specific reactions of organisms to stress can be grouped into three stages: Alarm, Resistance, and Exhaustion.
73
supercompensatlon:
The post-training period during which the trairted function/parameter has a higher performance capacity than it did prior to the training period.
74
fitness fatigue model:
At any time, preparedness is the difference between the positive effects of fitness and the negative effects of fatigue.
75
delayed onset musclesoreness (DOMS):
The pain and stiffness experienced in muscles several hours to days after unaccustomed or strenuous exercise.
76
flushing workout:
Cleansing a muscle of metabolic toxins by increasing the blood supply to it through exertion.
77
overreaching:
An accumulation of training and/ or non-training stress resulting in a short-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to several weeks.
78
constant resistance:
Weight training technology wherein the weight you are lifting always remains the same, regardless of changing leverage throughout a given exercise movement, The standing example of constant resistance training is lifting a dumbbell or a barbell.
79
variable resistance:
Strength training equipment which can, through the use of elliptical cams and other such technology, vary the amount of weight being lifted to match the strength curve for a particular exercise. Nautilus machines, for example, provide this feature.
80
overload principle:
States that a greater than normal stress or load on the body is required for training adaptation to take place.
81
accommodating resistance:
A weight training machine which, through the use of air, fluid or clutch plates in tandem with a flywheel, controls the speed with which you are able to move. By controlling speed, the exertion you are able to deliver is always at maximum throughout the entire range of motion of an exercise. This technology is very useful during rehabilitation, when injuries are present, and also in sports training for speed-strength.
82
static contraction:
A type of training that focuses on a way of developing the most muscle mass and strength through the smallest amount of motion and time in the gym.
83
isometric exercise:
A type of strength training in which the joint angle and muscle length do not change during contraction.
84
resistance bands:
An elastic band used for strength training. They are also commonly used in physical therapy, specifically by convalescents of muscular injuries.
85
callisthenics:
A system of exercise movements, withoutequipment, for the building of the strength, flexibility, and physical grace. The Creeks formed the word from "Kalos" (beautiful) and "sthenos" (strength).
86
power rods:
Resistance technology using rods that bend or twist.
87
unstable surface training:
A training method in which unstable surfaces are used to enhance general balance and contraction potential throughout the body.
88
supinated grip:
Grip in which the palm is facing upwards toward the ceiling.
89
pronated grip:
Grip in which the hand(s) or forearm(s) are rotated so that the palm faces down or back.
90
neutral grip:
Grip wherein the palms face each other.
91
alternated grip:
A grip in which one hand grasps a weight bar with a supinated grip while the other hand simultaneously uses a pronated grip.
92
hook grip:
A method of holding a barbell by gripping the thumb between the barbell and the remaining fingers.
93
open grip:
A grip position in which the thumb does not wrap around the bar.
94
closed grip:
A grip position in which the hand wraps fully around the bar.
95
cardiovascular fitness:
The ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement.
96
high-density lipoprotein (HDL):
A type of lipoprotein that seems to provide protection against the buildup of atherosclerotic fat deposits in the arteries. Exercise seems to increase the HDL fraction of total cholesterol. HDL contains high levels of protein and low levels of triglycerides and cholesterol. See also lipoprotein, low-density lipoprotein.
97
aerobe fitness:
The capacity to take in, transport, and utilize oxygen.
98
aerobic exercise:
moderate physical activity that places demands on the oxygen-using pathways that supply blood to your working muscles.
99
aerobic strength endurance:
Force produced footfall-per footfall (or movement-per movement) in the face of massive oxygen debt, such as that incurred in long distance training or competition.
100
goniometer:
An instrument for the precise measurement of angles, especially one used to measure the angles between the faces of crystals.
101
oxygen deficit:
Occurs as you begin to exercise when your intake of oxygen does not immediately meet your demands.
102
steady-state:
When oxygen intake meets the body's demands during exercise.
103
oxygen debt:
Inspired oxygen during the recovery phase from an exercise that is in excess of the body's resting needs
104
maximal oxygenconsumption (VO2, max):
The highest rate of oxygen consumption which a person is capable over a period of time.
105
aerobic power:
The most popular way to express aerobic fitness. To eliminate the influence of body size, an individual's maximal oxygen consumption score (in litres) is divided by the individual's body weight (in kilograms).
106
aerobic training threshold:
The minimum level of intensity (heart rate) that must be exceeded if significant changes in aerobic fitness are to result from the training.
107
anaerobic threshold:
The upper limit of training intensity beyond which additional training does not have a positive effect on your aerobic fitness level.
108
aerobic training zone:
The range of training intensity that will produce improvement in your level of aerobic fitness.
109
aerobic training effect:
The adjustments your body makes to the aerobic demands that are placed upon it.
110
the specificity of training:
The fact that the effects of training are specific to the manner in which the training is conducted and the activity employed as a training stimulus.
111
aerobic overtraining:
Refers to the fact that more is not automatically better when it comes to exercise.
112
exercise intensity:
How hard one is exercising.
113
MET:
A unit of measurement that refers to the relative energy demands of activity in comparison to your energy demands in a resting state.
114
watt:
A unit of measure of power
115
relative work intensity:
Refers to the fact that work (exercise) is rated by the ratio of the energy required for the work to your resting (or basal) requirement.
116
exercise duration: Refers to how long one exercises.
exercise frequency: How often one exercise.
117
aerobic exercise prescription:
The referral of individuals to specific aerobic exercise programs that include specified protocol based on pre-activity assessments and evaluations and the individual's specific Goal(s).
118
training zone:
Defined zones, typically based on heart rate, that determine at what level of intensity an individual.
119
battle ropes:
Supersized ropes that are typically heavy and long, which are used as a training tool for individuals by using them in motions such as waving, slamming, whipping, etc.
120
endomorphic:
Having a heavy rounded body build often with a marked tendency to become fat.
121
proprioceptive feedback:
Relating to stimuli that are produced and perceived within an organism, especially those connected with the position and movement of the body.
122
cross-training:
Refers to a style of training in which individuals engage in various types of sports or exercises in order to gain a well-rounded health and muscular development.
123
compound exercises:
Exercises that engage two or more different joints to fully stimulate entire muscle groups and multiple muscles.
124
flexibility:
The range of motion around a joint.
125
range of motion (ROM):
The movement of a joint from full flexion to full extension.
126
actin:
Long, thin contractile filaments.
127
myosin:
Short, thick contractile filaments.
128
Z-Iines:
Any of the dark bands across a striated muscle fiber that mark the junction of actin filaments in adjacent sarcomeres.
129
sarcomere:
A structural unit of a myofibril in striated muscle, consisting of a dark band and the nearer half of each adjacent pale band.
130
sarcoplasmic reticulum:
The specialized endoplasmic reticulum of cardiac muscle and skeletal striated muscle that functions especially as a storage and release area for calcium.
131
sarcolemma:
The fine transparent tubular sheath that envelops the fibers of skeletal muscles.
132
endomysium:
A wispy layer of areolar connective tissue that ensheaths each individual myocyte (muscle fibre, or muscle cell).
133
proprioceptors:
Specialized sensory receptors located in tendons and muscles sensitive to stretch, tension, and pressure.
134
Golgi tendon organ:
Proprioceptors located at the junction of muscles and tendons that pick up messages of excess stress on the muscle and cause the brain to shut off muscle contraction.
135
Pacinian corpuscles:
An encapsulated ending of a sensory nerve that acts as a receptor for pressure and vibration.
136
muscle spindle:
Sensory receptors within the belly of a muscle that primarily detect changes in the length of this muscle.
137
goniometer:
An instrument for the precise measurement ofangles, especially one used tomeasure the angles between thefaces of crystals.
138
chondromalacia patellae:
Inflammation of the underside of the patella and softening of the cartilage.
139
thixotropy:
A time-dependent shear thinning property. Certain gels or fluids that are thick (viscous) under static conditions will flow (become thin, less viscous) over time when shaken, agitated, or otherwise stressed (time-dependent viscosity).
140
humidity:
A quantity representing the amount of
| water vapor in the atmosphere or a gas.
141
static stretching:
A stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds.
142
dynamic stretching:
A form of stretching beneficial in sports utilizing momentum from, static-active stretching strength and the momentum from static active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's staticpassive stretching ability.
143
proprloceptlve neuromuscular facllltatlon (PNF):
A set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation.
144
contract-relax (Cf,) method:
A method of stretching that is performed with a partner who carefully provides resistance for the muscle being stretched, prior to actually stretching it.
145
contract antagonist-relax (CA) method:
A method of stretching that facilitates an increase in muscle length through a maximum isometric contraction of the antagonist, immediately prior to a static stretch of the agonist.
146
reciprocal innervation:
```
innervation so that the
contraction of a muscle or
set of muscles (as of a joint)
is accompanied by the
simultaneous inhibition of an
antagonistic muscle or set of
muscles.
```
147
Rolfing:
A massage technique aimed at the vertical realignment of the body and therefore deep enough to release muscular tension at skeletal level. lt can contribute to the relief of long-standing tension and neuroses.
148
fascial stretching:
A system of table-based assisted stretching, focusing on the fascia and joint capsule as the key elements in achieving optimal flexibility, strength, performance and pain relief.
149
self-myofascial release (sMR):
A soft tissue therapy for the treatment of skeletal muscle immobility and pain. This alternative medicine therapy aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles
150
autogenic Inhlbltlon:
Refers to a reduction in excitability of a contracting or stretched muscle, that previously had been solely attributed to the increased inhibitory input arising from the Colgi tendon organs within the
same muscles.
151
active ROM:
The range of movement through which an individual can actively (without assistance) moves a joint using the adjacent muscles.
152
passive ROM:
Therapist or equipment moves the joint through the range of motion with no effort from the patient.
153
obesity:
Excessive accumulation of body fat. People with BMls of 30 and above are considered obese.
154
somatotype:
A category to which people are assigned according to the extent to which their bodily physique conforms to a basic type.
155
mesomorphic:
A body type marked by a well-developed musculature, and the ability to gain muscle more easily than an ectomorph or endomorph"
156
ectomorphic:
An individual with a lean physique and light musculature.
157
endomorphic:
Having a heavy rounded body build often with a marked tendency to become fat.
158
body mass index (BMI):
Divide one's weight (in kilograms) by one's height (in meters)Squared to determine ones BMI.
159
Overweight:
Above the average weight considered normal or healthy (BMIs of 25 to 29.9)
160
waist circumference:
Refers to a numerical measurement of one's waist.
161
lean body mass (LBM):
All of you, except your fat. includes bone, brain, organs, skin, nails, muscle, all bodily tissues. Approximately 50-60% of lean body mass is water.
162
total body fat:
The total amount of body fat throughout the body in the way of either body fat percentage or weight in body fat
163
essential fat:
Fat required for normal physiological functioning.
164
storage fat:
Represents the energy reserve that accumulates as adipose tissue beneath the skin and in visceral depots, averaging 12% body mass for men and 15% body mass for women.
165
Factors Affecting Strength:
The factors affecting strength were listed earlier. To recap, they are structural/ anatomical, physiological/ biochemical, psychoneural/psychosocial, and external/environmental.
166
strength curve:
You breathe in and out. Your heart beats. You rear back and throw You squat down and stand back up. Your foot hits the ground and your knee bends in preparation for the next push-off in running or walking.
167
Limit strength and Fmax relationship:
This is a phenomenal concept. Understand that simply working limit strength is not the stay for an athlete to become great.
168
Improving Amortization:
How important is shortening the amortization phase? Try to pitch a fastball by rearing back, pausing momentarily, and then throwing. Try to jump by squatting down, stopping, and then jumping. The tension built up during the eccentric contraction is released during the amortization phase and combined with the initial force of the concentric contraction. A short amortization period is so vital to many athletic abilities that those skills would not be around without it.
169
Variable Resistance Devices:
When you hoist a weight by pulling on a cable that goes over the top of a pulley and is attached to a weight, you are engaged in constant resistance training.
