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Kin Test Flashcards

1
Q

Water:
Why you need it

A

-makes up plasma: dissolves nutrients & waste in blood
-makes up cytoplasm: dissolves the enzymes needed for cell processes
-regulates body temp

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2
Q

Water:
Daily Requirements

A

-follow your thirst (should equal 1-2L)
-you cannot store extra water for later

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3
Q

Water:
Pre exercise requirement

A

2 cups

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4
Q

Water:
During exercise requirements

A

1 cup every 30 minutes

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5
Q

Water:
Post exercise requirements

A

2 cups of water (in a recovery drink)

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6
Q

Water:
Too much?

A

-can store very limited amount in plasma & cytoplasm
Hyponatremia: having too much water (occurs with intense sweating and consuming water with no electrolytes in it)

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7
Q

Water:
Too little?

A

-dehydration
-heatstroke
-3 days no water = death

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8
Q

Water:
Foods

A

-watermelon
-cucumber
-orange

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9
Q

Water:
Facts!

A

-body loses its ability to store water as it ages (this contributes to wrinkles and loss of height)
-you store a molecule of water with every molecule of carbohydrate you store

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10
Q

Carbs:
Why we need them?

A

-#1 source of energy
Glycogen: made from glucose and is the bodies main energy source (stored in liver and skeletal muscle)
-brain relies on glucose for energy

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11
Q

Carbs:
Made of?

A

-Carbon, hydrogen & oxygen

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12
Q

Carbs:
Calorie amount

A

4 cals/g

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13
Q

Carbs:
Daily requirements

A

Average person: 6g/Kg
Athlete: 10g/Kg
-60% of your daily calorie intake should be carbs

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14
Q

Carbs:
Pre exercise

A

30-60g

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15
Q

Carbs:
During exercise

A

90g

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16
Q

Carbs:
Post exercise

A

60-90g

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17
Q

Fats:
Why?

A

-body’s #2 source of energy
-cell membrane, insulation, protection of organs

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18
Q

Fats:
Made of?

A

Carbon oxygen and hydrogen

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19
Q

Fats:
Saturated

A

-when carbon is bonded to hydrogen
-solid at room temp

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20
Q

Fats:
Unsaturated

A

-carbons are all not bonded to hydrogen
-liquid at room temp

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21
Q

Fats:
Storage

A

-easily stored under skin or around organs

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22
Q

Fats:
Amount of calories

A

9 cal/g

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23
Q

Fats:
Daily requirement

A

-60g/day (around 25% of diet)
-saturated fats shouldn’t exceed 15g per day

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24
Q

Fats:
Pre, during and post exercise

A

None or tummy problems

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25
Q

Proteins:
Why?

A

-enzymes, hormones, collagen, muscle, hair, etc.
-bodies 3rd choice for energy

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26
Q

Protein:
Made of?

A

-chains of amino acids, which contain carbon but also nitrogen, which is hard to break down

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27
Q

Protein:
Calories

A

4 cal/g

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28
Q

Protein:
Too much?

A

-kidneys have to process it and add the nitrogen to your urine so very high levels can cause kidney stones or even kidney damage

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29
Q

Protein:
Daily requirements

A

Average: 0.6 per kg of body weight
Athlete: 2g per kg of body weight
-should be 15% of your diet
-body cannot absorb more than 30g per meal

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30
Q

Protein:
Before and during exercise

A

None!

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31
Q

Protein:
After exercise

A

15kg

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32
Q

Energy Equation

A

Balance between calories consumed and calories burned

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33
Q

Basal Metabolic Rate (BMR)

A

The calories your body needs to maintain basic body functions while at total rest

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34
Q

Influences on BMR

A

Gender: males due to larger organs, blood volume etc.
Muscle Mass: muscles require calories to maintain but fat does not
Age: age 12-25 has the highest calories use due to growth
Height: taller people have more bone mass to supply with calories
Weight: more body mass overall will need more calories to maintain
Genetics: you will burn and store calories at a rate and pattern that is genetically determined

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35
Q

Set point theory

A

you will burn and store calories at a rate and pattern that is genetically determined

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36
Q

Physical Activity

A

any activity burns calories but the heavier you are, the more calories you burn

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37
Q

Harris-Benedict Equation

A

Calculates the total number of calories needed daily based on BMR and activity level

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38
Q

Factors that influence Harris-Benedict Equation

A

-age
-gender
-weight
-height
-physical activity level

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39
Q

ATP:
Why?

A

-gives energy to cells

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40
Q

ATP:
What dictates method

A

-exercise intensity
-oxygen availability
-energy system demand

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41
Q

ATP-PCr:
Time

A

Less than 10s

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42
Q

ATP-PCr:
Location

A

Cytoplasm

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43
Q

ATP-PCr:
What happens?

A

Uses stored ATP for quick energy

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44
Q

ATP-PCr:
Muscle type

A

2x

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45
Q

ATP-PCr:
ATP produced

A

1

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46
Q

ATP-PCr:
Examples

A

-baseball pitch
-shot flat

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47
Q

Glycolytic:
Time

A

3 mins max

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48
Q

Glycolytic:
Where?

A

Cytoplasm

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49
Q

Glycolytic:
What happens?

A

Breaks down glucose into pyruvate molecules to produce 2 ATP this ferments turning into lactic acid

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50
Q

Glycolytic:
Lactic Threshold

A

The point where it ferments turning into lactic acid

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51
Q

Glycolytic:
How long until lactic acid is gone?

A

Takes about 24 hours for liver to process and remove

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52
Q

Glycolytic:
Muscle type

A

2A

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53
Q

Glycolytic:
Examples

A

200m sprint

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54
Q

Glycolytic:
Number of ATP produced

A

2

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55
Q

Oxidative:
Time

A

Unlimited

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56
Q

Oxidative:
Where

A

Cytoplasm & Mitochondria

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57
Q

Oxidative:
What happens?

A

Uses oxygen to break down carbs fats and protein for energy

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58
Q

Oxidative:
Muscle type

A

Type 1

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59
Q

Oxidative:
ATP produced

A

36

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60
Q

Oxidative:
Examples

A

Jogging
Swimming

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61
Q

VO2max

A

How much oxygen your cells are capable of using

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62
Q

VO2max:
Influences

A

-more weight=more oxygen cells use since you have more cells
-males have higher due to higher muscle mass

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63
Q

VO2max:
Ways to test

A

-direct at max
-indirect at max
-direct at submax
-indirect at submax

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64
Q

VO2max:
Direct at max

A

Pros
-most accurate
Cons
-expensive

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65
Q

VO2max:
Indirect at max

A

Pros
-easy to perform
Cons
-affected by external factors

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66
Q

VO2max:
Direct at submax

A

Pros
-accurate
safer
Cons
-expensive

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67
Q

VO2max:
Indirect at submax

A

Pros
-easy
Cons
-least accurate

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68
Q

VO2max:
What improves it

A

Cardio training

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69
Q

EPOC (excess post exercise oxygen consumption)

A

activities that burn the most calories are the ones that have a high rate of burning calories after exercise is done

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70
Q

Oxygen debt

A

Occurs when oxygen intake doesn’t meet demand

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71
Q

Genetic advantages

A

-Muscle fiber
-More red blood cells so more oxygen can be carried
-Bigger heart
-VO2max

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72
Q

Non-physical

A

Rich parents
Access to coach
Access to food
Access to training

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73
Q

Blood Doping

A

Remove an amount of your own blood and store it for later use during a surgery or use blood from a donor
-increases amount of red blood cells

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74
Q

EPO

A

Increases red blood cells in people with anemia
-increases red blood cells in endurance athletes

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75
Q

HGH (human growth hormone)

A

Increase bone and muscle growth in those with liver problems
-increases muscle mass, strength, and power

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76
Q

Beta blockers

A

Slow heart rate in people with heart problems
-slows heart rate and reduces anxiety in target sports

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77
Q

Diuretics

A

Help with conditions that cause water maintenance
-none, but makes other drugs harder to detect

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78
Q

Cardiac Output

A

Amount of blood pumped by the heart in one minute
Heart rate x Stroke volume

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79
Q

Changes in Cardiac output with exercise

A

Cardiac output: increases
Heart Rate: increases
Stoke Volume: increases then plateaus

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80
Q

Changes in Cardiac output with fitness

A

Cardiac output: increases
Heart Rate: decreases
Stoke Volume: increases

81
Q

Anterior

82
Q

Posterior

83
Q

Superior

84
Q

Inferior

85
Q

Medial/Proximal

A

Closer to midline

86
Q

Lateral/distal

A

Away from midline

87
Q

Flexion

A

bending joint to decrease angle

88
Q

extension

A

straightening joint to increase angle

89
Q

Plantarflexion

A

pointing toes

90
Q

Dorsiflexion

A

toes up towards shin

91
Q

Inversion

A

foot towards midline

92
Q

Eversion

A

foot away from midline

93
Q

Abduction

A

move away from midline

94
Q

Adduction

A

towards midline

95
Q

Supinate

A

palms or foot upwards

96
Q

Pronate

A

palms or foot downwards

97
Q

Internal rotation

A

rotate towards midline

98
Q

External rotation

A

rotate away from midline

99
Q

Circumduction

A

move in circle

100
Q

Longitudinal Axis (2)

A

head to toe

101
Q

Horizontal Axis (3)

A

side to side

102
Q

Anteroposterior (1)

A

front to back

103
Q

Frontal Plane (1)

A

front and back halves

104
Q

Horizontal plane (2)

A

top and bottom halves

105
Q

Sagittal Plane (3)

A

left and right halves

106
Q

Bone Facts

A

-At 25 you can no longer increase bone mass
-have 206 bones

107
Q

Bone Functions

A

-upright posture
-place for muscle attachment
-protect organs
-storage for calcium and phosphorus
-produce red blood cells

108
Q

Long bones

A

arms and legs

109
Q

Short bones

A

wrist and ankle

110
Q

Sesamoid bones

111
Q

Flat bones

A

cranium, scapula, pelvis

112
Q

Irregular bones

A

everything else

113
Q

Landmarks

A

easily identifiable features

114
Q

Fossa

A

dent or hollow

115
Q

Process

A

where muscle attach

116
Q

Tubercle/tuberosity

A

bump in middle of bone

117
Q

Condyle/epicondyle

A

bump at end of bone

118
Q

Osteoporosis

119
Q

Simple fracture

A

broken ends line up and minimal shifting occurs

120
Q

Stress fracture

A

repetitive overuse activity

121
Q

Open fracture

A

broken ends stick out of skin

122
Q

Greenstick

A

Young child
break is not all the way through

123
Q

Comminuted fracture

A

broken into more than 3 pieces

124
Q

Appendicular skeleton

A

attachment of muscles
produce red blood cells
store Ca and P

125
Q

Axial Skeleton

A

protection of organs
upright posture

126
Q

Joints

A

where 2 bones meet

127
Q

Fibrous joint (not moveable)

A

bone surfaces are bond together by fibrous material

128
Q

Cartilaginous joints (not moveable)

A

surface of bones are joined together by cartilage

129
Q

Synovial joints (moveable)

A

Ligaments: tie bones tg
Cartilage: cover bone ends
Membrane: surrounds joint & filled with fluid
Bursa sacs: cushion tendons

130
Q

Ways joints move: Hinge

A

fingers, toes, elbow

131
Q

Ways joints move: Ball and Socket

A

shoulders, hip

132
Q

Ways joints move: Ellipsoid

A

wrist, ankle, knee

133
Q

Ways joints move: Pivot

A

neck, ulna, radius

134
Q

Ways joints move: Saddle

135
Q

Ways joints move: Gildings

A

everything else

136
Q

Grade 1 Sprain

A

mild injury where ligament is slightly stretched
treatment: RICE

137
Q

Grade 2 Sprain

A

moderate injury where ligament is partially torn
treatment: RICE, physio, brace

138
Q

Grade 3 Sprain

A

severe injury where ligament is completely torn
treatment: RICE, physio, brace/cast, surgery

139
Q

Subluxation

A

joint partially slips out of place but goes back on its own
treatment: RICE, physio, brace/cast, surgery

140
Q

Luxation

A

joint is fully dislocated
treatment: RICE, physio, brace/cast, surgery

141
Q

Skeletal muscles

A

Looks striped and long
Voluntary
Helps us move our bones
Attached to bones

142
Q

Cardiac Muscles

A

Looks striped
Involuntary
Pumps blood into heart
Only found in heart

143
Q

Smooth Muscles

A

Smooth
Involuntary
Moves things thru organs

144
Q

Ways skeletal muscles are named:

A
  1. Location
  2. Size
  3. Shape
  4. Direction of fibers
  5. Number of origins
  6. Origin and insertion
  7. Action
145
Q

Agonist

A

Main muscle that contracts to create movement

146
Q

Antagonist

A

Muscle that opposes the movement

147
Q

Concentric

A

Muscle does its job

148
Q

Eccentric

A

Opposite of its function

149
Q

Isometric

A

Muscle contracts statically, does not change lenght

150
Q

Isokinetic

A

Muscle shortens and lengthens at a constant speed

151
Q

Strength

A

Force of maximal contraction

152
Q

Endurance

A

How long a muscle can maintain a sub maximal contraction (going until u can’t)

153
Q

Power

A

How fast a muscle can maximally contract

154
Q

Causes of muscle fatigue and DOMS

A
  1. Cell damage
  2. Tendons are overstretched
  3. Lactic acid build up
  4. Inflamed fascia
155
Q

Hupertrophy

A

Each muscle cell gets larger
Occurs during strength or power training

156
Q

Atrophy

A

Opposite
happens with age, 6 weeks inactivity in average person and 2 weeks in athletes

157
Q

Type 1:

A

Slow twitch
Uses O2, tired slowly

158
Q

Type 2A

A

Fast twitch
No O2, tires moderately

159
Q

Type 2X

A

Fast twitch
No O2, tired quickly

160
Q

How muscles are controlled:

A
  1. Sense that movement needs to happen (procieptars and 5 senses)
  2. Signal is sent to spinal cord (sensory/afferent nerves)
  3. Signal goes up spinal cord to brain (internerons), brain decides which muscles to activate, signal goes back down (internerons)
  4. Signal travels to specific muscles (motor nerves/efferent nerves)
  5. Muscles contract
161
Q

How muscles contract

A
  1. The signal gets to the end of the motor nerve but CANT get to the muscle because of a space between them called the neuromuscular junction
  2. The motor nerves releases acetylcholine (ACh) to travel across the space
  3. When ACh reaches cell membrane (sacrolemma), it causes them to react with calcium
  4. Calcium let’s Actin + myosin strips bind together to shorten muscles
  5. In order for actin + myosin to release and the muscle to relax, energy from food (ATP) is needed
162
Q

Tendon

A

Strong tissue connecting muscle to bone

163
Q

Muscle Belly

A

Central part of muscle

164
Q

Sarcoplasm

A

Fluid inside a muscle

165
Q

Sarcolemma

A

Cell membrane

166
Q

Myofibrils

A

Tiny strands inside muscle
Actin: thin protein
Myosin: thick protein

167
Q

Strains

A

A pulled or torn muscle/tendon

168
Q

Grade 1 strain

A

Over stretching, minor pain and stiffness

169
Q

Grade 2

A

Partial tear, bruising, swelling and pain

170
Q

Grade 3

A

Total tear likely requiring surgery, server bruising, swelling and pain

171
Q

Tendinitis

A

Inflammation of tendon due to overuse or improper form
Treated with rest, anti-inflammatories and physiotherapy

172
Q

Biomechanics

A

physics of movement

173
Q

Why biomechanics is important

A

improves performance
reduces injury risk

174
Q

Careers in biomechanics

A

orthopedics
kinesiologist
coaching

175
Q

Internal force

176
Q

External force

A

wind, friction, gravity

177
Q

Linearly movement

A

force acts on center of object

178
Q

Angularly/spins

A

force acts off center

179
Q

General motion

A

both linearly and angularly

180
Q

Newtons 1st Law

A

heavier an object, harder it is to start or stop moving

181
Q

Newtons 2nd Law

A

heavier an object, the harder to pick up speed

182
Q

Newtons 3rd Law

A

objects move with equal & opposite reaction to force applied

183
Q

7 Biomechanics Principals: Stability

A

stability increases when increased mass, lower gravity, support base

184
Q

7 Biomechanics Principals: Production of max force

A

force is max when # of joints and range increases

185
Q

7 Biomechanics Principals: Max Speed

A

speed is max when large joints start and small finish, lever is controlled

186
Q

7 Biomechanics Principals: Momentum

A

force is applied as fast as possible

187
Q

7 Biomechanics Principals: Direction of force

A

apply force in opposite direction

188
Q

7 Biomechanics Principals: Angular Motion

A

create more spin by longer/stronger lever

189
Q

7 Biomechanics Principals: Conservation of Angular Motion in Air

A

increase spin in air by increasing force you take off with

190
Q

Sensorimotor stage

191
Q

Pre operational stage

192
Q

Concrete operational steps

193
Q

Formal Operational Stage

194
Q

Preliminary stage

A

start of activity

195
Q

Backswing stage

A

building energy for next move

196
Q

Force producing stage

A

release energy from backswing

197
Q

Critical instant stage

A

when action happens

198
Q

Follow through stage

A

all steps in one

Tests (2 decks)

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