Main Points Flashcards
- divides the body into right/left halves
- forward/backward movements
sagittal plane
- divides the body into front/back halves
- lateral (side) movements
frontal plane
- divides the body into superior/inferior halves
- movements parallel to waist line
transverse plane
- shortening of the muscle
- serves as motive force
concentric
- lengthening the muscle
- serves as resistive force
eccentric
- no change in muscle length
isometric
apply force during movement
agonist
rest during movement
antagonist
- decreasing the angle between two bones
- occurs in sagittal plane
flexion
- increasing the angle between two bones
- occurs in sagittal plane
extension
- moving top of foot towards the shin
- occurs in sagittal plane
dorsiflexion
- moving sole of foot downward (pointing toes)
- occurs in sagittal plane
plantarflexion
- movement toward the midline
- occurs in frontal plane
adduction
- movement away from the midline
- occurs in frontal plane
abduction
- moving to a superior position
- occurs in frontal plane
elevation
- moving to an inferior position
- occurs in frontal plane
depression
- lifting the medial border of the foot (big toe up)
- occurs in frontal plane
inversion
- lifting the lateral border of the foot (big toe on floor)
- occurs in frontal plane
eversion
- turning about the vertical axis of the bone
- occurs in transverse plane
rotation
- rotating the hand and wrist medically (thumb close to the body)
- occurs in transverse plane
pronation
- rotating the hand and wrist laterally
- occurs in transverse plane
supination
- humerus adducted toward the midline of the body (arm across the front of body)
- occurs in transverse plane
horizontal flexion
- return of the humerus from horizontal flexion
- occurs in transverse plane
horizontal extension
towards the front
anterior (ventral)
towards the back
posterior (dorsal)
towards the head
superior
away from the head
inferior
towards the midline of the body
medial
away from the midline of the body
lateral
toward the attached end of the limb
proximal
away from the attached end of the limb
distal
external, close to or on the body surface
superficial
internal, further beneath the body surface
deep
the neck
cervical
the chest
thoracic
the back between the abdomen and pelvis
lumbar
bottom of the feet
planter
top of the feet
dorsal
sole of the foot away from the median plane
eversion
sole of the foot towards the median plane
inversion
amount of force placed on the body based on the relative position of the levers
torque
torso stays fixed and extremities move
open chain
- seated leg extension
- leg curl
- bench press
- biceps curl
- lat pulldown
examples of open chain exercises
extremities stay fixed and the rest of the body moves
closed chain
- pushups
- squats
- pull-ups
- wall slide
- lunge
examples of closed chain exercises
understanding and awareness of where the body is in relation to its surroundings
proprioception
- contraction phase
- ejects blood out of the heart
systole
- relaxation phase
- refill heart with new blood
diastole
six processes of digestion
- ingestion
- movement of food
- mechanical preparation
- chemical digestion
- absorption
- elimination
outer layer of bone
cortical bone
inner portion of bone
trabecular
carries impulses to the CNS
afferent (sensory)
carries impulses away from the CNS
efferent (motor)
- part of efferent division
- conscious control
somatic
- part of efferent division
- not conscious control
autonomic
- part of autonomic
- fight or flight
sympathetic
- part of autonomic
- aids in controlling normal functions
parasympathetic
- slow twitch
- rely on aerobic energy production
- resistance to fatigue, good for endurance
Type I fibers
- fast twitch
- rely on anaerobic energy production
- two types
Type II fibers
- produce the most force
- can only sustain effort for a few seconds
Type IIx
- between slow twitch and Type IIx
- used for strength and power activities
Type IIa
concepts of fitness (5)
- muscular strength
- muscular endurance
- cardiovascular endurance
- flexibility
- body composition
the immediate usable form of chemical energy utilized for all cellular function
adenosine triphosphate (ATP)
three energy systems
phosphagen
anaerobic
aerobic
- immediate source of energy
- uses creatine phosphate (CP)
- essential at the onset of activity and during short term high intensity activities lasting between 1 and 30 seconds
phosphagen energy system
- somewhat slow, uses carbohydrates
- does not require oxygen
- occurs in the cytoplasm
- uses during activities requiring large burst of energy over longer periods of time 30 seconds to 3 minutes or during endurance activities before achieving steady state
anaerobic energy system
- slow, uses carbs or fat
- requires oxygen
- occurs in the mitochondria
- mostly uses during longer duration lower intensity activities when the phosphagen and anaerobic systems have fatigued
aerobic energy system
the increase in breathing rate as exercise intensity increases due to the accumulation of metabolic by products like lactic acid in the blood stream which creates a deficit in oxygen consumption making it difficult to sustain activity at increased or higher levels of intensity
ventilatory threshold
metabolic markers for changes in effort and determinants for the level of intensity
VT1 and VT2
low to moderate intensity
below or at VT1
moderate to high intensity
VT1 to VT2
high
above VT2
- the symmetry of the interconnected components of muscle and connective tissue
- problems in one muscle group creates problems in the opposing muscle group
muscular balance
- needed in large amounts
- carbs, protein, fat
macronutrients
- body’s preferred energy source
- 4 calories per gram
carbohydrates
carbs not immediately used for energy are stored as
glycogen
carb loading increases ________
glycogen stores
if more carbs are consumed than are used or stored the body will convert the sugar into _________ for long term storage
fat
- 4 calories per gram
- formation of brain, nervous system, blood, muscle, skin, hair
- transport mechanism for iron, vitamins, minerals, fats, oxygen
- key to acid base and fluid balance
- used in making antibodies to fight infection
- used for energy in energy deprivation
- 8-10 essential amino acids cannot be made by the body and must be consumed
protein
_________ are complete proteins that come from animal products and not plants, except soy
essential amino acids
- most energy dense
- 9 calories per gram
fat
functions of fat (5)
functions include:
- insulation
- cell structure
- nerve transmission
- vitamin absorption
- hormone production
body stores adipose tissue (fat) as _____
triglyceride
two types of unsaturated fatty acids
- monounsaturated
- polyunsaturated
_____ must be obtained from the diet, two types are omega-3 and omega-6
essential fatty acids
- first point at which talking becomes difficult
- lactate begins to build in the bloodstream and breathing rate increases
VT1
- onset of blood lactate accumulation (OBLA)
- lactate has quickly accumulate in the blood
- speech becomes more difficult
- also called anaerobic threshold or lactate threshold
VT2
speech is comfortable
below VT1
speech begins to become difficult
at VT1
speech becomes increasingly difficult
above VT1 / below VT2
speech no longer possible except for one or two words
at VT2
speech is not possible
above VT2
- maximal consumption of oxygen the body can take in, transport, and use during exercise
- reflects a person’s cardiorespiratory fitness
- exercise needs to conclude due to exhaustion
VO2max
- weak, rapid pulse
- low blood pressure
- headache
- nausea
- dizziness
- general weakness
- paleness
- cold clammy skin
- profuse sweating
- elevated body core temp (<104)
symptoms of heat exhaustion
- hot, dry skin
- bright red skin color
- rapid, strong pulse
- labored breathing
- elevated body core temp (>105)
symptoms of heat stroke
- stop exercising
- move to a cool, ventilated area
- lay down and elevate feet 12-18 inches
- give fluids
- monitor temperature
treatment for heat exhaustion
- stop exercising
- remove as much clothing as feasible
- try to cool the body immediately in any way possible (wet towels, ice packs/baths, fan, alcohol rubs)
- give fluids
- transport to emergency room immediately
treatment for heat stroke
fluid intake during exercise
- 2 hours prior to exercise, 17-20 oz
- every 10-20 minutes during exercise, 7-10 oz
- after exercise, 16-24 oz for every pound of body weight loss
- increased anterior lumbar curve
- associated with tilting top of pelvis forward
lordosis
- increased posterior thoracic curve
- associated with rounded shoulders, depressed chest, and forward head posture with neck hyperextension
kyphosis
- decreased anterior lumbar curve
- reduced normal inward curve of the lower back with the pelvis tilted posteriorly and head exhibiting a forward position
flat back
- decreased anterior lumbar curve and increased posterior thoracic curve
- seen with rounded shoulders, depressed chest, and forward tilted head
sway back
- excessive lateral spinal curvature
- accompanied by vertical rotation
- congenital, non-correctible condition; but exercise can manage the deviation
scoliosis
assist the agonist in causing desired motion; may act as stabilizers
synergistic
muscles that co-contract to protect a joint and maintain alignment
stabilizers
- needed in small amounts
- vitamins, minerals
micronutrients
- must be consumed through food (except vitamin K, biotin, vitamin D)
- two types: water soluble and fat soluble
vitamins
- regulate enzyme activities, maintain acid-base balance, assist with strength and growth
- found in food and the body
minerals
DRIs
dietary reference intakes
RDAs
recommended dietary allowances
UL
tolerable upper intake
AI
adequate intake
more calories are consumed than spent
positive energy balance
more calories are spent than consumed
negative energy balance
RMR
- resting metabolic rate
- represents the number of calories needed to fuel ventilation, blood circulation, and temperature regulation
aim for a ______ ratio of fluid replacement to fluid lost in sweat
1:1
drink fluids with ______ during prolonged exercise (more than __ hours)
sodium, 2
three major classifications of hormones
- steroid
- peptide
- amines (modifies amino acids)
hormones can be either _____ or ______
- anabolic
- catabolic
type of hormone that help build new tissue
anabolic
type of hormone that play a role in breaking tissue down
catabolic
hormones that quickly return blood glucose concentrations back to normal after the body experiences a stressor
fast acting hormones
epinephrine and norepinephrine are collectively called
catecholamines
play a role in helping the sympathetic nervous system produce energy and in regulating the body’s functions during cardio respiratory exercise
catecholamines
- often referred to as adrenaline
- produced by the adrenal gland
- elevates cardiac output
- increases blood sugar
- promotes the breakdown of glycogen for energy
- supports fat metabolism
epinephrine
- performs many of the same functions as epinephrine while also constricting blood vessels in parts of the body not involved in exercise
norepinephrine
released to promote the storage and absorption of glycogen and glucose when blood sugar is elevated
insulin
- released in response to low levels of blood sugar
- produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels - both important for fueling exercise
glucagon
either facilitate the actions of other hormones or respond to stimuli slowly
- cortisol
- growth hormone
slow acting hormones
a catabolic steroid hormone produced by the adrenal gland in response to stress, low blood sugar and exercise
cortisol
supports energy metabolism during long periods of exercise by facilitating the breakdown of triglyceride and protein to create the glucose necessary to fuel exercise
cortisol
an anabolic peptide hormone secreted by the anterior pituitary glad that stimulates cellular growth
human growth hormone (HGH)
produces responses including increasing muscle protein synthesis for muscle growth, increasing bone mineralization, supporting immune system function, promoting lipolysis or fat metabolism
growth hormone
- needed in only small amounts
- enable the body to produce enzymes, hormones, and other substances essential for proper growth and development
micronutrients
must be consumed though food (except vitamin K, biotin, vitamin D)
vitamins
regulate enzyme activities, maintain acid-base balance, assist with strength and growth
minerals
single largest component of the body, 50-70% of body weight
water
functions of water (5)
- regulate body temp
- protect vital organs
- provide driving force for nutrient absorption
- serves as a medium for all biochemical reactions
- maintains a high blood volume for optimal athletic performance
DRI
dietary reference intakes
RDA
recommended dietary allowances
EAR
estimated average requirements
UL
tolerable upper intake level
AI
adequate intake
the max intake that is unlikely to pose risk of adverse health effects to almost all individuals in an age and gender specific group
tolerable upper intake level (UL)
a recommended nutrient intake level that appears to be sufficient for good health
adequate intake (AI)
more calories consumed than spent
positive energy balance
more calories spent than consumed
negative energy balance
RMR
resting metabolic rate
the number of calories needed to fuel ventilation, blood circulation, and temperature regulation
resting metabolic rate (RMR)
three major classifications of hormones
- steroid
- peptide
- amines (modified amino acids)
interact with receptors in the nucleus of a cell
steroid
made of amino acids and work with specific receptors sites on the cell membrane
peptide
contain nitrogen, influence the sympathetic nervous system
amines (modified amino acids)
hormones can be either _____ or ______
- anabolic
- catabolic
help build new tissue
anabolic
play a role in breaking tissue down
catabolic
hormones that quickly return blood glucose concentrations back to normal after the body experiences a stressor
fact acting hormones
hormones collectively called catecholamines
- epinephrine
- norephinephrine
hormones that play a role in helping the sympathetic nervous system produce energy and in regulating the body’s function during cardiorespiratory exercise
catecholamines
- referred to as adrenaline
- produced by the adrenal gland
- elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism
epinephrine
- performs a number of the same functions as epinephrine
- constricting blood vessels in parts of the body not involved in exercise
norephinephrine
three fast acting hormones
- catecholamines
- insulin
- glucagon
- peptide hormone produced by the pancreas
- regulates carbs and fat metabolism
- released to promote the storage and absorption of glycogen and glucose when blood sugar is elevated
insulin
- released in response to low levels of blood sugar
- produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels
glucagon
