Key Terms Flashcards
PAR-Q
Physical Activity Readiness Questionnaire
HSQ
Health Screen Questionnaire
F.I.T.T.
Frequency, Intensity, Time, Type
Frequency
Number of days a week that physical activity is done.
Intensity
Describes the rate of work (how much energy is used per minute) or degree of effort needed to carry out the task.
Duration
The length of time for a fitness workout or a bout of physical activity.
Volume of activity
The total amount of energy expended or work accomplished in an aerobic activity. It is equal to intensity, frequency and time.
In wt training it’s the product of sets, reps and wt lifted.
Agility
Ability to start, stop and move the body quickly in different directions.
Balance
Ability to maintain a posture or move without falling over.
Coordination
Ability to perform a task that integrates movements of the body and various parts of the body.
Speed
The ability to move the whole body quickly.
Power
Ability to exert muscular strength quickly.
Cholesterol
A fatty substance in which Carbon, hydrogen and oxygen atoms may be deposited in the arterial walls,contributing to atherosclerosis.
Diaphysis
The shaft of a long bone.
Epiphysis
The ends of long bones.
Epiphyseal Plate
The sites of ossification in long bones.
Periosteum
The connective tissue surrounding all bone surfaces except the articulating surfaces.
Cartilage
A thin layer of tissue that sits between the bones.
Tarsals
Short bones in the foot.
Carpals
Short bones in the hand.
Scapula
Shoulder Blade
Patella
Knee cap
Ossification
The replacement of cartilage by bone.
Sagittal Plane
Divides the body left and right.
Frontal Plane
Divides the body front and back.
Transverse Plane
Divides body top and bottom.
Anteroposterior Axis
Perpendicular to the frontal plane.
Joint movements are abduction and adduction.
Longitudinal Axis
Vertical it the transverse plane.
Rotations are internal and external.
Mediolateral Axis
Perpendicular to the Sagittal plane.
Movement is flex ion and extension.
Ligaments
Connect bone to bone.
Tendons
Attaches muscle to bone.
Synarthrodial
Immovable joint.
Amphiarthrodial
Only allow slight movement between joints.
Diarthrodial
(Synovial) freely moveable joints.
Menisci
Partial, semilunar-shaped discs between the femur and the tibia at the knee.
Bursae
Fibrous sacs lined with synovial fluid. Found between tendon and bone, between and bone and between muscle and muscle. Function is to facilitate movement without friction.
Range of Motion
The limits to range and direction of motion at a joint are determined by the shape of the articulating bones and the length of ligaments crossing the joint.
Flexion
Movement forward and upward.
Sagittal plane.
Extension
Movement back from flexion.
Sagittal plane.
Abduction
Movement going out from the side.
Frontal plane.
Adduction
Movement to the body.
Frontal plane.
Internal Rotation
Movement toward the midline.
External Rotation
Movement away from the midline of the body.
Supination
Standing with palms forward.
Pronation
Standing with palms backward.
Plantar Flexion
Foot pointed
Dorsiflexion
Toes pulled back.
Voluntary (skeletal) muscle
Thousands of muscle fibers. Each fiber is enclosed by connective tissue.
Concentric Action
A shortening of the muscle, causing the joint to move.
Eccentric Action
Lengthening of the muscle during its action. Controls speed of movement caused by another force.
Isometric
Muscle action that does not change length.
Motor Unit
Single motor neuron, it’s branches, and all the muscle fibers that it innervates.
Agonist
The prime mover. A muscle that is very effective in causing a certain joint movement.
Antagonist
Are mostly passive and lengthen as the agonist shortens.
Muscle Group
Includes all of the muscles that cause the same movement at the same joint.
Stability
Is a feature of the whole body and is influenced by the position of all parts of the body.
The ability to remain stable.
Torque
Force that typically rotates the joint.
The product of the magnitude of the force and the force arm.
Force Arm
Perpendicular distance from the axis of rotation to the direction of the application of the force causing movement.
Resistance Arm
Perpendicular distance from the axis of rotation to the direction of the application of the force resisting movement.
Rotational Inertia
Reluctance to rotate; proportional to the mass and distribution of the mass around the axis.
Angular Momentum
The quantity of rotation. The product of rotational inertia and angular velocity.
Facet Joint
The facet joints are the connections between the bones of the spine.
In addition to assisting in supporting loads on the spine, the facet joints control the amount and direction of vertebral movement.
Lordosis
Exaggerated curvature of the lumbar spine.
Lower back
Kyphosis
Exaggerated curvature of the thoracic spine.
Upper back
Scoliosis
A longitudinal S-shaped curve of the spine.
Discs
Allow flexibility and act as shock absorbers in the spine.
Motion Segment
Consists of two vertebrae and their inverting disc.
Functional Curve
Can be removed (changed) and resumed by a deliberate change in posture.
Structural Curve
Difficult to correct or remove due to unhealthy posture over a number of years.
Pre-Exhaustion
Perform 2 successive sets of 2 exercises for the same muscle group. Isolation first then compound move.
Forces muscle to work hard. Used to promote hypertrophy.
Circuit Training
Perform a series of exercises in a circuit with little rest. Mod wts 10 - 15 reps.
Can improve CRF if speed and intensity are sufficient to elevate HR.
Over Reaching
Deliberately training to break a plateau.
Can be the first stage leading to overtraining.
Recovery can be achieved in a cpl days.
Over Training Syndrome
Excessive workouts
Typically leads to a plateau or decrease in performance.
Marked by wt loss, decrease in appetite, sleep…
Inversion
Lifting the inner edge of the foot with the big toe elevated.
Eversion
Lifting the outer edge of the foot with the small toe elevated.
Adenosine Triphosphate. (ATP)
Used by cells as the primary energy source.
Adenine and three phosphates linked by high energy bonds.
When bond is broken energy is released.
ATP = ADP + Pi
Creatine Phosphate (Phosphocreatine)
organic compound that provides a quick source of energy for muscle fibers to contract when they need an initial burst of energy.
Glycolysis
Anaerobic. Short term source of energy.
Aerobic
When oxygen is used to help supply energy
(ATP) to a person who is working.
Anaerobic
Energy supplied without oxygen.
Creatine phosphate and glycolysis supply
ATP without using oxygen.
Glucose
Simple sugar that is vital energy source in the human body.
Glycogen
The storage form of carbohydrate in the body.
Mitochondria
Cell responsible for generating energy (ATP) through aerobic metabolism.
Aerobic Energy Production.
Myofibril
Component inside muscle fibers that is composed of a long string of sarcomeres.
Actin
Thin filament of the sarcomere to which myosin binds to release the energy in the activated crossbridges leading to sarcomere shortening.
Myosin
Thick filament in sarcomeres that can bind actin and split ATP to generate crossbridge movement and develop tension.
Sliding Filament Theory
Thin actin filaments slide over thick myosin filament
Entire muscle shortens
Contractile protein size does not change.
Filaments slide closer together contract the muscle
Fast Glycolic Fiber (Type IIx)
Produces great force.
Fatigue quickly
Slow Oxidative Fiber (Type I)
Slow produce low force.
Produce ATP aerobically in the mitochondria.
Contains large numbers of mitochondria.
Numerous capillaries which supply oxygen.
Fast Oxidative Glycolic Fiber (Type IIa)
Has both type I and type II characteristics.
Fast contracting.
Produce great force and resist fatigue.
Contains large numbers of mitochondria and capillaries.
Summation
If the frequency of stimulation increases, the muscle cannot relax. The stimulus then adds to the tension of the previous contraction.
Tetanus
Increased frequency of stimulation causes contractions to fuse into a smooth, sustained high-tension contraction.
Recruitment
The number of muscle fibers recruited for a contraction determines the force of the contraction.
VO2
Oxygen inhaled - oxygen exhaled.
Respiratory Quotient
Tells what type of fuel is being used during exercise.
During intense exercise lactic acid production can cause RQ values > 1.0
Oxygen Deficit
Occurs at beginning of exercise.
Oxygen demand is greater than oxygen supply.
Steady State
Oxygen supply = oxygen demand.
EPOC
Excess Post Exercise Oxygen Consumption
Used to make additional ATP
Brings muscle PC stores back to normal
Meets ATP demands of breathing and HR during recovery.
Graded Exercise Test
VO2 test with mask.
Measures cardiorespiratory fitness.
Determines max oxygen uptake.
Determines the greatest rate at which the body can make ATP.
Cardiac Output
Heart Rate - heart beats per min.
Stroke Volume
Amount of blood pumped with each heart beat.
Primary limiting factor influencing VO2 max.
Heart Rate
Number of beats per minute.
Oxygen Extraction
The amount of oxygen extracted from the cells.
Arteriovenous oxygen difference.
Trained individuals extract more oxygen due to increased capillaries and mitochondria.
Systole
Top number in blood pressure.
Arterial pressure during systole.
Initially goes up during endurance exercise but can have an effect of decreasing over time after training.
Diastole
Bottom number
Refilling stage
Stays constant during endurance exercise.
Radiation.
The process of heat exchange from the surface of one object that depends on a temperature gradient but does not require direct contact between.
Conduction
Where heat is lost from warmer to cooler objects.
Convection
Heat is transferred to air or water in direct contact with the skin.
Evaporation
Conversion of water from liquid to gas by means of heat; as in sweat.
Malnutrition
Underconsumption, over consumption or unbalanced consumption of nutrients that leads to disease.
Poor nutrition has been linked to CVD and cancer.
Nutrient
Needed for the maintenance, growth and repair of tissues.
Macronutrients
Carbs, fats, proteins and water.
Micronutrient
Needed in small quantities.
Vitamins and minerals.
Carbohydrate
Plant based (fruits, vegetables, grains, seeds, nuts) Preferred fuel source for physical activity and mental function.
Protein
Formed by amino acids.
Animal and vegetable sources.
Repairs muscle breakdown.
Fats
Distribution of vitamins A, D, E and K
Temperature regulation.
Hormone production.
Vitamin
Organic substance essential to human health.
Fat soluble: A, D, K and E
Water soluble: B and C
Mineral
Calcium, iron, sodium
Often consumed in inappropriate amounts.
Glycemic Index
Rating system used to indicate how rapidly a food causes blood glucose to rise.
Low glycemic foods are better.
Complex Carb
Nutrient dense polysaccharide.
Break down slowly to form glucose.
Found in fresh fruits, grains and vegetables.
Simple Carbs
Mono and disaccharide.
Break down quickly to form glucose.
Found in juice, soft drinks, candy, and processed foods.
Triglyceride
Primary storage form of fat in the body.
Composed of three fatty-acid chains bound to a glycerol backbone.
Lipoprotein
Allow fat to travel through the bloodstream.
Saturated Fat
Mainly from animal sources.
Also in palm oil, coconut oil, and peanut butter.
Solid at room temp.
High intake linked to CVD
Trans Fats
Unsaturated fat that is artificially infused with hydrogen.
Improves appearance and lengthens shelf life. As harmful as saturated fats in promoting CVD and obesity.
Unsaturated Fats
Derived from plants.
Liquid at room temperature.
Monounsaturated: olive and canola oils
Polyunsaturate: fish, corn, soybean oil, and peanut oils.
Essential Fatty Acids
Necc for human health.
Cannot be manufactured by the body.
Vegetable oils, nuts, avocados, soybeans.
Omega-3
fish, walnuts, canola oil.
Essential fatty acid
Alpha Linolenic
essential omega-3 fatty acid and organic compound found in seeds, nuts, and many common vegetable oils. In terms of its structure, it is named all-cis-9,12,15-octadecatrienoic acid.
Amino Acid
Nitrogen-containing building blocks for proteins that can be used for energy.
Fat Soluble Vitamin
Vitamins A, D, E and K
Water Soluble Vitamin
B and C
Antioxidant Vitamin
Boost the immune system and help ward off disease (beta carotene, C and E).
Ergogenic Aid
Supplements (creatine, caffeine)
Some provide no athletic benefit, some do but are banned.
Creatine Phosphate appears to enhance
high-intensity performance.
Female Athlete Triad
Characterized by disordered eating, amenorrhea (no periods), and osteoporosis.
Low body weight.
Obesity
Excessive accumulation of fat tissue;
also may be classified by weight / height.
Energy Balance
Energy in - energy out = energy balance.
Too much food in = weight gain
Too little food in = weight loss.
Resting Metabolic Rate
Total calories needed to maintain body at rest.
For maintenance muscle requires more calories than fat.
Disordered Eating
Diagnosed condition in which unhealthy eating patterns may lead to severe declines in health, and possibly death.
Anorexia
Preoccupation with body weight that leads to starvation.
Bulimia
Large food consumption followed by purging. ( vomiting, laxatives, exercise )
Binge Eating
Large food consumption over a short period of time; frequently linked to emotional cues.
CRF
Cardiorespiratory Fitness
The ability of the circulatory and respiratory systems to supply oxygen to muscles during exercise involving a large muscle mass.
Dose
The quantity (intensity, frequency, and duration) of exercise needed to bring about a response. ( lower resting BP )
Potency
Intensity of exercise.
High intensity can be done less frequent than moderate intensity.
Slope
Reflects how much of an effect results from a change in dose.
Changes can be short term or long term.
Maximal Effect
A specific dose of exercises may affect some changes, but not others.
Mod exercise improves risk factors; but strenuous exercise can modify or reverse risk factors and improve VO2 max.
Variability
The effect of a drug varies among individuals.
Effect of specific exercise differs among individuals
Side Effect
Exercise and drugs may have adverse side effects and or injury.
Acute Response
Occur with one or several bouts of exercise but do not improve further.
Rapid Response
Benefits occur early, then plateau
Linear Response
Gains which continue over time.
Delayed Response
Occur after several weeks of training.
METs
Intensity of exercise expressed in mets.
One MET is energy cost of sitting.
Moderate intensity = 3-6
Vigorous intensity = > 6
Metabolic Load
The most direct way to determine exercise intensity is % VO2max. THR is used to approximate training intensities.
Target Heart Range (THR)
(Max HR - resting HR) x (desired %) + RHR = THR
Max Heart Rate
Best calculated by graded exercise test.
If not available use the Tanaka Formula
HR = 208 - (0.7 x age)
Heart Rate Reserve
Difference between resting and max heart rate.
Training Threshold
The minimal intensity necessary to elicit a training effect.
60% - 80% of VO2max
75% - 90% HRmax
Rate of Perceived Exertion (RPE)
A numeric system to giving value to exercise intensity.
Moderate - RPE 5-6
Vigorous - RPE 7-8
Acclimatization
The amount of time it takes to adjust to a climate.
Fit individuals acclimatize faster.
Generally takes 7-10 days.
Dehydration
Reduces sweat rate
Increases chance of heat injury
Hypothermia
Heat loss exceeds heat production
Windchill Index
Wind speed influences heat loss
Wind increases cold air molecules contacting skin
Windchill indicates relative temperature
Altitude
At higher altitude, O2 is reduced.
Less O2 is available to bind to hemoglobin
O2 per liter of blood is diminished
Greater effort is required to perform at same level
Muscular Endurance
The ability of the muscle to perform repetitive contractions over a prolonged time.
Muscular Strength
The ability of the muscle to generate the max amount of force.
Muscular Power
Enables max force production in a short time
Flexibility
The ability to move a joint through its full ROM without discomfort or pain.
Principle of Progression
Demands must increase over time
Becomes more impt as acclimation develops
Increase wt 5%-10%
Principle of Regularity
Training must be performed several times a week
Use it or loose it - adaptation cannot be stored
Long term gains in strength and performance require consistent training.
Principle of Specificity
Adaptations are specific to muscles or activity training in
Training adaptations do not transfer from one body part to another.
Principle of Overload
The body must be stressed beyond that which it is accustomed to.
Overload can be manipulated.
Training Volume
Total work completed in a training session Number of exercises, Resistance weight Number of sets Number of reps
Repetition Velocity
Affects neural, hypertrophy, metabolic adaptation
Fast velocity, plyometrics - speed, power
Slow with max resistance - strength
Periodization
Systemic variation in a training program
Limits training plateaus
Changes the training stimulus to maintain effectiveness of training
Cycle: hypertrophy, strength, or power
Osteoporosis
Fragile Bone disease.
BMD < 2.5
Decrease in total amount of bone mineral and decrease in strength in remaining bone.
Bone Mineral Density
Amount of bone mineral per unit area.
Measured with DXA and used for clinical diagnosing osteoporosis.
CHD
Coronary Heart Disease
Atherosclerosis of the coronary arteries.
Atherosclerosis
A form of CHD in which fatty substance (lipids) deposit in the inner walls of lg and med arteries.
Diabetes
Metabolic disease characterized by high blood glucose concentrations.
Type 1 - make a lack of insulin.
Type 2 - insulin resistant.
COPD
Chronic obstructive pulmonary disease.
Disease that obstructs the flow of air in the airways of the lungs.
Transtheoretical Model
Model of intentional behavioral modification.
The individuals motivation, readiness to change and personal history.
Pre-Contemplation
Individual is not seriously thinking about changing in the next 6 months or is denying the need to change.
Contemplation
Individual is seriously thinking about changing in the next 6 months.
Preparation
Begin taking steps and making plans.
Action
The 6 months following the overt modification of behavior. Motivation and investment in habit or change are high during this time.
It is the busiest and least stable, has highest rate of relapse.
Maintenance
Time following the 6 months of new behavior. The longer time spent in maintenance the lower risk of relapse.
Self-Efficacy
Confidence in ones ability to engage in a positive behavior.
Decisional Balance
Evaluating and monitoring potential gains and losses from the decision.
As they move through the stages of change, perceived gains increase and losses decrease.
Adherence
Sticking to the behavior change.
Sprain
Soft tissue injury.
Over stretching or tearing of ligaments.
Strain
Soft tissue injury.
Over stretching or tearing of muscle or tendon.
Fracture
Injury to the bone.
Crack (hairline) or complete fracture (break).
Inherent Risk
Simply happen no one at fault.
Accident
Negligence
Failure to do something that a reasonable prudent professional WOULD do.
Doing something that a reasonable prudent professional WOULD NOT do.
Product Liability
Liability where the manufacturer is liable due to a defect (design, manufacturing, or marketing) in a product that is considered unreasonably dangerous to the user.
Insulin Sensitivity
Insulin sensitivity describes how sensitive the body is to the effects of insulin. Someone said to be insulin sensitive will require smaller amounts of insulin to lower blood glucose levels than someone who has low sensitivity.
Ilia (Illium)
Pelvic bone
Involuntary (Smooth) Muscles
Smooth muscles are involuntary muscles composed of thick and thin protein.
Heart, iris. They involuntarily contract.
Motor Neuron
A motor neuron is a type of cell in the nervous system that directly or indirectly controls the contraction or relaxation of muscles, which in most cases leads to movement.
Fatty Acid
Good fats. Usually found in oils.
Omega-3.
VO2max
VO2max stands for maximal oxygen uptake and refers to the amount of oxygen your body is capable of utilizing in one minute. It is a measure of your capacity for aerobic work and can be a predictor of your potential as an endurance athlete. Although there are many factors that affect your VO2max, it is a commonly accepted measure of cardio respiratory fitness.
Dynamic Constant External Resistance
DCER
Resistance training where the weight does not change during lifting and lowering.
Free weights.
