Looseleaf Integration Flashcards
SUPINATION
When your palm or forearm faces up, it’s supinated.
when you walk, your weight tends to be more on the outside of your foot. (INVERSION)
PRONATION
When your palm or forearm faces down, it’s pronated.
when you walk, your weight tends to be more on the inside of your foot. (EVERSION)
P.R.I.C.E.
Protection, Rest, Ice, Compression, Elevation
AGONIST
A muscle that is responsible for causing a desired motion at a joint or PRIME MOVER
ANTAGONIST
The muscles that directly oppose the desired motion are called Antagonists.
SYNERGIST
The muscles that assist the Agonist to perform a desired motion.
STABILIZERS
The muscles that contract isometrically at a joint but do not contribute to the movement.
ABDUCTION
Body part moving away from midline of body
ADDUCTION
body part moving toward midline of body
SCAPULUAR ABDUCTION OR PROTRACTION
Joint movement away from anatomical position in the frontal plane or in the transverse plane, when joint motion is moving from a position of adduction to, or past neutral.
SCAPULAR ADDUCTION OR RETRACTION
Joint movement returning to anatomical position or crossing the midline of the body in the frontal plane or the transverse plane.
AFFERENT INFORMATION
Afferent information is nerve impulses from receptors or sense organs toward the central nervous system.
TONIC MUSCULATURE
Janda suggested there is a group of postural muscles involved in static tasks such as standing or sitting that
have a tendency to become overactive. The muscles are referred to as
OVERTRAINED
decrease in appetite, inability to sleep and elevated rate heart,
VISCERAL or SMOOTH MUSCLES
- operate blood vessels and tubular organs such as the stomach and uterus.
- no striations visible in them.
- autonomous or doesn’t require conscious thought to be stimulated.
Exercise Physiology
the study of the cellular functions in the human body before, during and after exercise.
GLYCOLYSIS
the breakdown of carbohydrate to pyruvate or lactate to produce ATP. It lasts from ten
seconds to three minutes.
ATP
Adenosine Triphosphate is Energy.
ATP is the currency or “pocket change” your body will use to pay for “work.” The breakdown of this high-energy molecule into adenosine diphosphate (ADP) and inorganic phosphate (Pi) fuels the contraction of skeletal muscle.
LACTATE THRESHOLD
the accumulation or rise in lactate in the blood faster than it can be removed.
GLUCOSE
- Blood sugar
- main source of anaerobic ATP production
- Glucose is stored in the muscles and liver.
THREE TYPES OF CONNECTIVE TISSUE THAT ENCOMPASS MUSCLE
Endomysium
Perimysium
Epimysium
MYOFIBRIL
the smallest unit of a muscle cell
2 MYOFILAMENTS that compose Myofibril
ACTIN (thin) and MYOSIN (thick)
ALL OR NONE PRINCIPLE
when a myofiber is innervated by a nerve cell, the myofibrils contract totally or not at
all
CONCENTRIC STRENGTH
the amount of musculoskeletal force to overcome a resistance by a shortening of the muscle fibers.
ECCENTRIC STRENGTH
the amount of musculoskeletal force displayed when a muscle is lengthened under
tension.
PERIODICITY OR PERIODIZATION
the gradual cycling of specificity, intensity or volume of training to achieve a specific goal.
OVERLOAD PRINCIPLE
the attempt to challenge the musculoskeletal system with unaccustomed stimulation
such as, but not limited to, increased weight, speed, or volume of training (number of sets or reps).
5 MAJOR FACTORS THAT EFFECT TRAINING
Level of fitness intensity duration frequency genetics.
MOTOR UNIT
a single alpha motor neuron and the muscle fibers it innervates.
3 TYPES OF MUSCLE TISSUE
Skeletal
Cardiac
Visceral
S.I.T.S.
(Rotator Cuff Muscles) Supraspinatus Infraspinatus Teres Minor Subscapularis
(Musculotendinous Junction)
JOINT
the point of contact between bones, cartilages, ligaments or other soft tissues.
also known as “ARTICULATION”
CIRCUMDUCTION
a combination of flexion, abduction extension and adduction.
STRENGTH VS. ENDURANCE
STRENGTH is the ability of a muscle to exert a force. ENDURANCE is the ability of a muscle to exert a force over a period of time.
VOLUME
the total amount of work performed in a training session.
This can be measured by the amount of repetitions completed or the total amount of weight lifted. This can be measured
by each set, workout, day, week, month etc.
INTENSITY
a measure of one’s applied strength relative to their current level of maximum strength.
Intensity is most easily represented as a percentage of one’s repetition maximum (1RM).
ABSOLUTE STRENGTH
The maximum amount of force an individual can produce, irrespective of body weight and time of force
development. This type of strength is important for shot putters, and football lineman whose body weight
has a high correlation to an increase in performance.
DOUBLE DOUBLE TRAINING TECHNIQUE
the user preforms two different double jointed exercises for the same muscle group back
to back.
4 COMPONENTS OF A FITNESS ROUTINE
Flexibility
Stabilization/Balance
Strength/Hypertrophy
Cardiovascular.
SPRAIN
Trauma to a joint capsule or ligament.
SLIDING FILAMENT THEORY
The mechanism of how a muscle contraction occurs:
The two main proteins in a muscle cell, actin and myosin, interact by sliding across each other at the expense of ATP. For this to happen, the muscle must receive a signal from the central nervous system.
INNERVATE
supply an organ or other body part with nerves
NEURAL ADAPTATION
is an increased function of the nervous system:
- the ability to recruit more muscle fibers
- the ability to recruit higher threshold motor units
- an increase in the neural drive (excites the nervous system), etc.
METABOLIC ADAPTATION
is a change in structure:
- an increase in the size of muscle fibers and connective tissues
- an increase in the size and function of blood vessels
- increased substrate stores giving a “fuller” look.
FLEXION
a joint action that occurs around the transverse axes through these joints and causes limb movements in sagittal planes; or if past neutral in a position of extension, the movement back to neutral.
EXTENSION
joint action that occurs around the transverse axes through these joints when the joint motion is moving from a position of flexion back to, or past, anatomical neutral in the sagittal plane.
HYPEREXTENSION
is motion or a position extending beyond anatomical neutral or zero degrees.
LATERAL FLEXION
occurs in the frontal plane. Lateral flexion of the trunk or the neck occurs when you lean the trunk or the head to the left.
Likewise, lateral flexion of the trunk or the neck occurs when you lean the trunk of the head to the right.
INTERNAL/MEDIAL
When the contact surfaces of the bone rotate around a longitudinal axis so the anterior surface of the bone moves toward the midline of the body.
EXTERNAL/LATERAL
When the contact surfaces of the bone rotate around a longitudinal axis so the anterior surface moves away from the midline of the body. These positions may become confusing if one mistakenly focuses on the distal limb.
FIBROMYALGIA
9 facts
- Muscle Soreness
- 11/18 Tender Points for 3 Months or Longer
- Sleep, Fatigue, Irritable Bowel, Depression
- Mostly Women of Childbearing Age, Older People, some Men & Children
- Unknown Cause
- No Cure
- Walking, Cycling, Swimming
- Strength Training & Stretching in Moderation
- “Overtrained”
CARDIOVASCULAR DISEASE
4 facts
- any disease dealing with cardiovascular system
- must have contact with client’s primary cardiac specialist
- each disease has its own set of details to take into account
- examples: arteriosclerolosis, congestive heart failure, bypass surgery
ASTHMA
Asthma is a respiratory problem characterized by labored breathing and a shortness of breath that can be accompanied by wheezing.
Initiated by exercise, aspirin, pollutants, emotions and allergic reactions to animals or dust.
EIA
EXERCISED INDUCED ASTHMA
- Asthma initiated by exercise and can occur 5-15 minutes or 4-6 hours following exercise.
- Cold air and specific intensities like Running and durations of exercise may cause EIA.
- experienced mostly by Asthmatics
- Good Warm-Up before Training
OSTEOPOROSIS
a brittle bone disease that occurs primarily in women at or near menopause due to the lack of estrogen
TYPE 1 vs. TYPE 2 OSTEOPOROSIS
TYPE 1: fractures of the VERTEBRAE and DISTAL RADIUS in ages 55-65. 8 times more common in women than men
TYPE 2: fractures in HIP, PELVIC and DISTAL HUMERUS in ages 70 and above. Twice as common in women
FITNESS & NUTRITION FOR OSTEOPOROSIS
5 facts
- Weight Bearing & Resistance Exercise
- High Force > Low Force/High Reps
- No High-Impact Aerobics/Activities
- Calcium
- Vitamin D
MENOPAUSE
4 facts
This is the point in a woman’s life when menstruation stops permanently, signifying the end of her ability to have children.
Ovaries reduce their production of female sex hormones.
Menopause is considered complete when a woman has been without periods for one year.
*Resistance Training
CHOLESTEROL
a lipid, or fat-related substance, necessary for good health. It is a normal component of most body tissues, especially those of the brain, nervous system, liver and blood.
FASCIA
3 facts
thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place.
The tissue does more than provide internal structure; fascia has nerves that make it almost as sensitive as skin.
When stressed, it tightens up.
METABOLISM
2 facts
- is the chemical and physiological process in the body that provides energy for the maintenance of life.
- it is essentially the building up (anabolism) and breaking down (catabolism) of essential components that provide energy for our existence.
DIASTASIS
separation of the rectus abdominis muscle
PRONE
lying on your stomach face down
NSAID
Non-Steroidal Anti-Inflammatory
*ex: Ibuprofen
TENDON
attach muscle to bone
LIGAMENTS
attache bone to bone
CARDIAC MUSCLES
are found only in the heart. Like visceral (smooth) muscles, their action is involuntary. Their appearance, however, is striated.
SKELETAL MUSCLES
are joined to the skeletal bones by tendons and are striated in appearance. Their primary function is external body movement. Skeletal muscles are considered voluntary and are consciously controlled.
ORIGIN
the attachment of a muscle nearest the midline of the body
INSERTION
the attachment of a muscle farthest from the midline
Three Major Components of Musculoskeletal System
- Bone
- Skeletal Muscle
- Connective Tissue
SKELETAL SYSTEM is made of which TWO PARTS and DEFINE EACH
AXIAL: Head, Neck and Trunk and makes of 50% of a person’s weight
APPENDICULAR: Upper and Lower Extremities
3 Types of Force & Define Each
COMPRESSION: is when two contact surfaces press together.
TENSILE: is a force that pulls or distracts two contact surfaces apart.
SHEAR: is when two parallel contact surfaces slide or glide against each other.
HIP BONE
made up of what 3 parts
ILIUM, ISCHIUM, PUBIS
HEAD BONES
7
- Frontal
- Parietal
- Temporal
- Zygomatic
- Maxillary
- Occipital
- Mandible
DEEP LONGITUDINAL SYSTEM
*and what does it do?
- Erector Spinae
- Thoracolumbar Fascia
- Sacrotuberous Ligament
- Biceps Femoris
*Helps stabilize the pelvis in gait (walking)
FASCICULI
Groups/Bundles of muscle fibers (up to 150) sheathed
GASEOUS ELEMENTS
Oxygen and carbon dioxide for cellular oxidation.
SOLUBLE SALTS
Potassium and Sodium for cellular balance.
Minerals
INSOLUBLE SALTS
Calcium for structure.
Minerals
UNIVERSAL SOLVENT
WATER: medium for reactions and transport of food and waste.1
SOLUBLE vs INSOLUBLE
SOLUBLE dissolves in water and INSOLUBLE does not dissolve in water
SUGARS
Such as glucose, serve as major fuels for cellular energy needs and are free to pass from cell to cell in body fluids.
ORGANIC ACIDS
The building blocks of fats and lipids, they act as intermediates in the breakdown and formation of other substances.
AMINO ACIDS
Building Blocks of Protein
9 ESSENTIAL AMINO ACIDS!
- Phenylalaline
- Valine
- Threonine
- Methionine
- Tryptophan
- Histidine
- Isoleucine
- Lysine
- Leucine
NUCLEIC ACIDS
DNA and RNA
NUCLEOTIDES
form the basic structural unit of Nucleic Acids
POLYMERIZATION
is the joining of single molecules into long chains. (Chaining)
MONOMER
individual molecular substance which join together to create a polymer.
(units for polymerization)
BMR
3
BMR (basal metabolic rate) or RMR (resting metabolic rate) is the amount of energy expended to support the ongoing metabolic work of the body’s cells.
Maintenance of body temperature, heartbeat and respiration are continuous processes that expend energy. The energy needs for these processes must
be met before any calories can be used for physical activity or food digestion.
This typically accounts for about 60-70% of the body’s energy supply.
CARBOHYDRATES
- primary source of fuel in the human diet
SIMPLE CARBOHYDRATES
or simple sugars, are primarily in very sweet foods, such as fruit juices, syrups, honey, molasses and the majority of the processed foods in an industrialized diet, including cookies, cereals and white bread.
COMPLEX CARBOHYDRATES
re found in whole, unprocessed foods such as potatoes, corn, rice and most vegetables.
4 Types of FATTY ACIDS
- Saturated
- Monounsaturated
- Polyunsaturated
- Trans-Fatty
SATURATED FATTY ACID
- Can be synthesized in the body and so it doesn’t need to be eaten
- They are solid at room temperature
- They cause a rise in LDLs and Cholesterol
- Butter, Beef, Lard, Chicken Fat
MONOUNSATURATED FATTY ACID
- Can be synthesized in the body and doesn’t need to be eaten
- Almost solely derived from Oleic Acid
- Good choice of Fat, can reduce bad Cholesterol Levels
- Olive Oil, Avocado, Cocoa
- Liquid at Room Temperature
POLYUNSATURATED FATTY ACID
- Cannot be synthesized in the body
- Essential for Hormone Precursors and components of Cell Membranes
- *Essential Fatty Acids (must be obtained from Food)
- Liquid at Room Temperature
- Corn, Sunflowers, Safflowers, Olives
TWO ESSENTIAL FATTY ACIDS & THEIR FUNCTION
LINOLEIC AND LINOLENIC ACID - necessary for the transport and breakdown of cholesterol and for the production and balance of hormones
HYDROGENATION
unsaturated oils are converted to a more solid form of fat.
TRANS-FATTY ACIDS
“partially hydrogenated fat” and more dangerous than trans fat
LIPOPROTEINS
carry lipids between our intestine and
liver.
2 most important are LDLs (Low Density Lipoproteins) and HDLs (High Density Lipoproteins)
LIPIDS
FAT - most concentrated energy source in the body
LDLs
LOW DENSITY LIPOPROTEINS
contain the greatest amount of cholesterol and may be responsible for depositing cholesterol on the artery walls, hence their reputation as “bad” cholesterol.
HDLs
HDLs are responsible for removing cholesterol from the cells in the arteries and transporting it back to the liver for repackaging and removal from the body.
Studies have shown
that individuals with higher levels of HDL have less heart disease. Thus, HDLs have become known as “good” cholesterol.
- Consistent exercise will raise the levels of HDL.
FIBER
3 facts
- indirectly lowers cholesterol levels.
- increasing bulk in the diet, which leads to a greater sense of fullness, which in turn can decrease the likelihood of overeating for the rest of the day.
- It also absorbs water, it “keeps things moving” in the intestinal track and the absorption of fat and cholesterol decreases.
PROTEIN
6 Facts
- the most plentiful substance in the body.
- a substance containing nitrogen
- one of the most important elements for the maintenance of good health and vitality.
- It is of primary importance in the growth and development of all body tissues.
- It is the major source of building material for muscles, blood, skin, hair, nails and internal organs, including the heart and brain.
- is found in various foods such as animal flesh, organ meats, eggs, dairy, nuts, seeds and various combinations of grains and legumes.
FREE RADICALS
highly destructive molecules that can cause extensive damage to the body, ranging from cancer to blood clots and damage of DNA.
CREATINE
has been found to enhance muscle tissue building by increasing the muscle’s ability to perform repetitive, high-intensity exercise such as weight training, as ATP is more readily regenerated and available
CAFFEINE
4 facts
- Ergoenic Effect
- Stimulate the adrenal glands
- It circulates fatty acids for fuel during a workout.
- too much caffeine can overstimulate the adrenals and cause fatigue and dehydration
GLYCEMIC INDEX
a number (1-100) assigned to each Carbohydrate to determine the rate at which it is broken down into glucose.
The lower the number, the longer it takes to break down, and the higher the number, the faster.
AXIS
a fulcrum or center of motion or rotation.
ARC
path created as an object rotates around an axis
TORQUE
the tendency of a force to rotate an object about an axis.
magnitude impacted by: length of lever, force applied, angle between lever and force vector
LEVER
A rigid or semi-rigid bar resting on or tending to rotate around a fixed point when force is applied at one end
LEVER ARM
The distance from the axis or fulcrum to the point at which a force is applied to the lever.
EFFORT ARM
A term that refers specifically to the lever arm of effort force
RESISTANCE ARM
A specific term relating to the
lever arm of resistance force
FULCRUM
The pivot point of a lever
Close-Chain Exercise vs. Open Chain Exercises
Close Chain is when the end of the chain is fixed. Ex: Leg Press
Open Chain is when the limb is free to move without causing motion at another joint where the foot or hand is not fixed.
Ex: Bicep Curl
BONES
the most rigid connective tissue found in the human body.
SPONGY BONE
is a porous high-energy absorber.
TRABECULAE
laid down in response to stresses placed on the bone.
COMPACT/CORTICAL BONE
Dense, appears solid, and offers strength and stiffness to the skeleton
PERIOSTEUM
a strong fibrous membrane that covers Compact/Cortical Bone.
contains many capillaries that provide nutrients to the bones
5 Different Types of Bones
Long Bones Short Bones Flat Bones Irregular Bones Sesamoid Bones
LONG BONES
Length is longer than width
Ex: Femur, Humerus, Fibula, Tibia, Phalanges
SHORT BONES
Shock Absorption; primarily spongy bone covered with a thin layer of compact bone.
Ex: Carpals, Tarsals
FLAT BONES
consist spongy bone and marrow in between two layers of compact bone.
Ex: Ribs, Ilium, Sternum and Scapula
IRREGULAR BONES
Consist of spongy bone with a thin exterior layer of compact bone.
EX: Skull, Pelvis and Vertebrae
SESAMOID BONES
short bones embedded within a tendon or joint capsule
Ex: Patella
WOLFF’S LAW
Every change in the form and function of a bone or of their function alone is followed by certain definitive changes in their internal architecture and equally definite secondary alteration in their external conformation, in accordance with mathematical laws
MYOSITIS OSSIFICANS
bone deposits are laid down in response to repeated trauma to an area.
(knuckles of any martial artist.)
IMBIBITION
Hyaline cartilage receives its nutrition from a process called imbibition, the absorption of liquid by a solid or gel, which occurs in the body via the compression and release of pressure.
CLOSE-PACKED POSITION
When two adjacent bones have maximum contact between the two surfaces and all ligaments are taut.
Stable, but more vulnerable to injury
Ex: Full Extension of Knee, Elbow or Wrist
LOOSE-PACKED POSITION
Less contact between the two surfaces.
Less stable, not as vulnerable to injury because of its mobility.
Ex: all other positions
TRICEPS
Long Head
Lateral Head
Medial Head
BICEPS
Biceps Brachii
Brachioradialis
Brachialis
QUADS
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Vastus Intermedius
HAMSTRINGS
Semitendinosus
Semimembranosus
Biceps Femoris (Long Head)
Biceps Femoris (Short Head)
PELVIC GIRDLE IS MADE UP OF WHICH 2 MUSCLE GROUPS?
INNER UNIT: Multifidus, Pelvic Floor, Transverse Abdominis, Diaphragm
“Abdominal Bracing”
OUTER UNIT: Posterior Oblique, Anterior Oblique, Deep Longitudinal, the Lateral (4 Systems)
*Rotational Activities, Walking, power and precision to movements of the limbs by linking them across the body to the opposite side
POSTERIOR OBLIQUE SYSTEM
Latissimus Dorsi, Gluteus Maximus, and Thoracolumbar Fascia
Rotational Activities & Walking
ANTERIOR OBLIQUE SYSTEM
Oblique Abdominals, Adductors of Thigh, Abdominal Fascia
*Initiate Movement
DEEP LONGITUDINAL SYSTEM
Erector Spinae, Thoracolumbar Fascia, Biceps Femoris, Sacrotuberous Ligament
*Stabilizes the Pelvis in Gait
LATERAL SYSTEM
Gluteus Medius, Adductors, Quadratus Lumborum
*significant to the function and stabilization of the pelvic girdle while standing or walking
PECTORALIS MAJOR is divided into 3 Parts:
Clavicular, Sternal and Costal Fibers
KNEE JOINT
- formed by the articulation of the DISTAL FEMUR and the TIBIA.
- Together they form the TIBIOFEMERAL (of the knee) JOINT, the largest synovial joint in the body.
- The knee is a modified hinge joint with 0-5° of extension and 130-140° of flexion.
TRUNK MUSCLES
Trunk muscles consist of BACK EXTENSORS that bend the trunk backward, LATERAL FLEXORS that bend it sideways and ANTERIOR ABDOMINALS that bend it forward.
INTERNAL/EXTERNAL OBLIQUES
3
Strong spinal stabilizers and movers.
Spinal flexion when acting bilaterally
Unilateral—right external, left internal act as a force couple to perform a concentric, diagonal motion to the left.
RECTUS ABDOMINUS
3
Superficial, long flat muscle.
Horizontal divided into small squares by fibrous bands
Can create regional emphasis because of segmental innervation
ERECTOR SPINAE
These muscles run up and down the spinal column in pairs and create extension when activated together. In addition, these muscles also provide posterior stability to the vertebral column, counteract gravity in the maintenance of upright erect posture and control forward flexion
SHOULDER GIRDLE
3
- Composed of Clavicle and Scapula
- Foundation for Head, Neck and Upper Extremities
- Motions include Elevation, Depression, Abduction, Adduction, Upward Rotation, Downward Rotation
SCAPULAR MUSCULATURE
Trapezius Rhomboid Minor Rhomboid Major Levator Scapulae Serratus Anterior Pectoralis Minor
WHAT IS SPINAL FLEXION?
head and trunk bend forward.
SPINAL EXTENSION
head and trunk bend backward.
LATERAL FLEXION
ight/left head and trunk bend to one side.
SPINAL ROTATION
clockwise or counterclockwise turn of the head.
Q-ANGLE
is formed by the superior iliac spine, the longitudinal axis of the femur through the line of pull of the patellar ligament and the mechanical axis of the hip.
Very small Q-angles create a condition known as genu varum, or bowleggedness, large Q-angles create a genu valgum, or knock-kneed position.
*cannot be corrected by exercise
HYALINE GROWTH CARTILAGE
forms a thin covering on the ends of bones and provides a low-friction surface for the bones to articulate with each other. It is primarily made of water, collagen and a stiff gel.
Receives its nutrition from a process called imbibition, the absorption of liquid by a solid or gel, which occurs in the body via the compression and release of pressure.
MULTIPLE SCLEROSIS
a chronic neurological disease that involves the central nervous system, specifically the brain, spinal cord and opticnerves.
MS can cause problems with muscle control and strength, vision, balance, sensation and mental functions.
MYELIN
A protein coating that surrounds and protects the nerve fibers.
DEMYELINATION
When myelin becomes inflamed or is destroyed—the result is an interruption in the normal flow of nerve impulses through the central nervous system which results in MS
LESIONS/PLAQUES
Injured tissue that form in areas of demyelination
4 Courses of Multiple Sclerosis
- RELAPSE-REMITTING: symptoms may fade then occur at random for many years
- SECONDARY PROGRESSIVE: initially follows Relapse-Remitting then becomes steadily progressive
- PRIMARY PROGRESSIVE: the disease is progressive from the start
- PROGRESSIVE RELAPSING: steady deterioration of nerve function begins when symptoms first appear. Symptoms appear and disappear, but nerve damage continues.
MULTIPLE SCLEROSIS SYMPTOMS
MUSCLE SYMPTOMS: muscle weakness, leg dragging, stiffness, a tendency to drop things, a feeling of heaviness, clumsiness or a lack of coordination.
VISUAL SYMPTOMS: blurred, foggy or hazy vision, eyeball pain (especially with movement), blindness or double vision.
MULTIPLE SCLEROSIS & EXERCISE
4
clients with MS need to consult their physician about an exercise program that will work with their condition.
A multiple sclerosis exercise program should include stretching, strengthening and cardiovascular (aerobic) activity.
Increase the duration of exercise little by little, monitor intensity and don’t over-exert.
Stay cool by wearing light clothes, drinking cool liquids and using a fan, spray bottle or cooling device; and be consistent in your choice of exercises that they enjoy.
LUPUS
an autoimmune disorder that develops when the body’s own immune system, which normally protects against cancers and invading infections, begins to attack one’s own tissues
Symptoms Include: joint pain, skin fatigue, skin rashes, edema in the legs or around the eyes, swollen glands, hair loss, light sensitivity and mouth ulcers.
3 Types of Lupus
SYSTEMIC LUPUS ERYTHEMATOSUS (SLE): is the most common type of lupus and appears in two different forms: non-organ threatening and organ-threatening. The organ-threatening form can cause severe damage to the kidneys, heart, liver, lungs, joints and/or brain.
DISCOID LUPUS: is a chronic disorder characterized by a red rash that normally appears on the face or scalp.
DRUG-INDUCED LUPUS: is caused by medications and typically exhibits the same symptoms as SLE. Symptoms usually stop once the medications are discontinued.
AUTOANTIBODIES
attack a person’s own cells.
LUPUS and EXERCISE
Cardiovascular exercise is excellent, especially CYCLING and WATER exercises, because they put less stress on the joints.
It’s better to start with less duration and more frequent bouts during the day, until the individual can perform one long session of cardiovascular exercise.
Too much exercise may cause symptoms to flare up.
COLLAGEN
2
- the most abundant protein in the body
- necessary for the formation of connective tissues in skin, ligaments and bones
MINERALS
are inorganic (non-living) nutrients found in the body and in food of organic and inorganic combination.
VITAMINS
organic food substances found only in living things such as plants and animals. They are required by the body for physiological maintenance and growth.
MAJOR MINERALS
8
- Phosphorus
- Calcium
- Sodum
- Magnesium
- Potassium
- Chloride
- Sulphur
TRACE MINERALS
14
- Iron
- Chromium
- Selenium
- Zinc
- Molybdenum
- Manganese
- Copper
- Iodine
- Fluoride
- Boron
- Nickel
- Tin
- Silicon
- Vanadium
2 Types of Fiber Arrangements found in Muscle
FUSIFORM MUSCLES & PENNIFROM MUSCLES
FUSIFORM MUSCLES
- run parallel to the line of pull of the muscle.
- The fiber force runs in the same direction as the musculature.
- high potential for high amounts of shortening and high velocity movements of the body.
EX: Biceps Brachii, Sartorius and Brachialis
PENNIFORM MUSCLES
- fibers that run diagonally with respect to a tendon running through the muscle.
- feather shaped
- high-force, power-producing muscles.
- UNIPENNATE: tibialis posterior,
- BINPENNATE: gastrocnemius, soleus
- MULTIPENNATE: gluteus maximus
LAW OF FACILITATION
When an impulse passes once through a given set of neurons to the exclusion of others, it will tend to do so again; and each time it transverses this path, the resistance will be lesser.
*neuromuscular motor programming,
HYPOKINESIS
A fancy word for physical inactivity or low physical activity, which allows adaptive shortening to connective tissues
GOLGI TENDON ORGAN
- a sensory organ situated at the musculotendinous junction
- senses degree and extent of muscle tension by monitoring tendon length.
- When necessary, the GTO rapidly elicits an inhibitory response, causing the muscle to relax, or “shut off,” which is called REFLEX INHIBITION
MUSCLE SPINDLE
a sensory receptor in the muscle cell
PROPRIOCEPTORS
protective sensory receptors that provide rapid feedback, or stimuli, to the Central Nervous System (CNS)
INTERNAL/MEDIAL
When the contact surfaces of the bone rotate around a longitudinal axis so the anterior surface of the bone moves toward the midline of the body.
FITNESS TESTING COMPONENTS
5
- Assess resting heart rate and blood pressure.
- Assess body composition.
- Assess cardiorespiratory fitness.
- Assess muscular strength and/or endurance.
- Assess flexibility and posture.
ANTHROPOMETRIC MEASUREMENTS
Girth, or circumference measurement of Neck, Shoulder, Forearm, Abdomen, Waist, Arm, Hip, Chest, Thigh and Calf using Tape Measure that is flexible and inelastic; snug but not tight.
PROCEDURE FOR SKIN FOLD MEASUREMENTS (6)
- All measurements are taken on the right side of the body.
- Caliper is placed one centimeter away from thumb and finger.
- Maintain skin fold pinch while reading the caliper.
- Wait a couple seconds prior to reading caliper.
- Take two to three measurements at each site and retest if there is a 1-2 mm difference in measurement.
- Rotate through measurement to allow skin to regain thickness and normal texture.
BIA
Name and 6 facts
- Bioelectrical Impedance Analysis
- simple, quick way to measure total body water.
- based on the assumption that tissues high in water content will conduct electrical currents with less resistance than those with little water.
- Because adipose tissue contains little water, fat will impede the flow of electrical current.
- electrical current is sent through body and voltage drop is then used to calculate body fat percentage
- easy and inexpensive
- 4% accuracy
THE BOD POD
- air
- a fiberglass structure composed of two chambers.
- test is less than 5 minutes
- very expensive
