Midterm 1 Flashcards
physical activity
any movement (muscles using energy to contract)
exercise
structured activity to see improvements in a specific area
physical fitness
traits we possess but can also improve on (flexibility, etc)
map trends in america
-overall physical inactivity has increased over time
-obesity has increased over time
personal trainer scope of practice
-screen and interview potential clients
-perform fitness tests or assessments
-help clients set goals and provide motivation
-develop exercise programs
-demonstrate and instruct specific techniques
-provide clients with safe and effective exercise techniques and programs
-supervise or “spot” clients when they are performing exercises
-maintain records of client progress
-be knowledgeable resource
-educate clients
ipsilateral
same side of the body (right arm right leg)
contralateral
opposite sides of the body
prone
face down
supine
laying on back with face up
valgus
distal end of segment rotates laterally (knock knees)
varus
distal end of segment rotates medially (bow legged)
sagittal plane
cuts left from right
frontal plane
cuts back of body from the front of the body
transverse plane
cuts the top of the body from the bottom
fibrous joints
immovable
cartilagenous joint
semi movable, bone->cartilage->bone
synovial joint
freely moveable, has a synovial cavity filled with synovial fluid as well as synovial membrane that all allows for most movement
what does not regrow
cartilage
neck joint actions
-R/L rotation
-flexion/extension
-lateral R/L flexion
-circumduction
-protraction/retraction
trunk joint actions
-R/L rotation
-flexion/extension
-lateral R/L flexion
glenohumeral joint actions
-internal/external rotation
-flexion/extension
-abduction/adduction
-horizontal ab/adduction
-circumduction
elbow joint actions
flexion/extension
forearm joint actions
supination/ pronation
scapulae joint actions
-scapular protraction/retraction
-scapular upward/downward rotation
-elevation/depression
wrist joint actions
-flexion/extension
-abduction/adduction
-circumduction
hip joint actions
-internal/external rotation
-flexion/extension
-circumduction
-abduction/adduction
-horizontal abduction/adduction
knee joint actions
flexion/extension
ankle joint actions
-circumduction
-inversion/eversion
-dorsi/plantar flexion
isotonic contraction
-concentric and eccentric phase
-muscle length changes or joint angle changes
isometric contraction
no joint angle or muscle length change, muscle contracts but does not shorted
concentric phase
struggle phase, muscles shortening, joint angle decreases
eccentric phase
relax phase, muscles lengthening, joint angle increases
muscle roles
-agonist: prime mover
-antagonist: opposing group
-synergists: provide support and unwanted movement
-stabilizers: help stabilize body during movement
pec major
-runs humerus to clavicle and sternum to ribs
-horizontal adduction
pec minor
-ribs to scapulae
-scapular protraction
rectus abdominis
-xiphoid process to pubic symphysis
-trunk flexion
external/internal obliques
-pelvis to ribs
-trunk rotation and flexion
transversus abdominis
-pelvis to ribs
-trunk rotation and stabilization
serratus anterior
-ribs to scapulae
-scapular rotation and stabilization
anterior deltoid
-clavicle to humerus
-shoulder flexion, horizontal adduction, interior rotation
middle deltoid
-acromion process to humerus
-shoulder abduction
biceps brachii
-head of scapula to head of radius
-elbow flexion ???
brachialis
-humerus to ulna
-elbow flexion
brachoradialus
-humerus to radius
-elbow flexion
illiacus
-illiac crest/pelvis to femur
-hip flexion
psoas major
-lumbar spine to femur
-hip flexion, lateral trunk flexion, external rotation of thigh
quadriceps
-vastus lateralis, medialis and intermedius from femur to tibia and patella, rectus femoris from pelvis to tibia
-knee extension
sartorius
-lateral edge of pelvis to medial edge of tibia
-hip flexion
illiacus
-iliac crest/pelvis to femur
-hip flexion
adductor longus, brevis and magnus
-pelvis to femur
-adduction, assist with hip flexion
pectineus
-pelvis to femur
-hip flexion and adduction
gracilis
-pelvis to tibia
-hip adduction, knee flexion and internal rotation
tibialis anterior
-fibula to heel
-ankle dorsi flexion
upper trapezius
-base of skull to clavicle
-scapular elevation
middle trapezius
-spine to scapula
-scapular retraction
lower trapezius
-T spine to scapular
-scapular depression
latissimus dorsi
-from scapula, humerus, T spine to pelvis
-shoulder adduction and extension
rhomboids
-from C and T spines to scapula
-scapular retraction
posterior deltoids
-scapula to humerus
-horizontal shoulder abduction, shoulder extension, external rotation
erector spinae
-from C and T spines and base of skull to pelvis
-trunk extension
infraspinatus
-scapula to humerus
-external rotation
supraspinatus
-scapula to humerus
-initial abduction
teres minor
-scapula to humerus
-external rotation
subscapularis
-scapula to humerus
-internal rotation
triceps
-from scapula and humerus to ulna
-elbow extension
semitendinosus and semimembranosus
-pelvis to tibia
-flexion at knee, extension at hip
biceps femoris
-pelvis and femur to fibula
-flexion at knee, extension at hip
gastrocnemius
-femur to heel
-plantar flexion at ankle, knee flexion
soleus
-tibia and fibula to heel
-plantar flexion at ankle
gluteus maximus
-pelvis to femur
-hip extension, lateral rotation
gluteus minimus
-pelvis to femur
-medial hip rotation
gluteus medius
-pelvis to femur
-hip abduction, medial rotation
iliotibial band
-lateral side of thigh
-assists with flexion, extension, abduction, rotation at hip
exercise physiology
study of how body systems react and adapt to the stress of exercise
cardiovascular system purpose
-nutrient delivery
-waste removal
-oxygen transportation
-ph regulation
-hormone and enzyme transportation
-fluid balance and temperature maintenance
blood flow through cardiovascular system
inferior/superior vena cava
R atrium
tricuspid valve
R ventricle
semilunar valve
arterioles
lungs
veins
L atrium
bicuspid valve
L ventricle
aortic semilunar valce
aorta
anatomical pulse sites
carotid, brachial, radial, ulnar, femoral, popliteal, posterior tibial, dorsalis pedis
normal BP
<120/80
elevated BP
120-129/<80
stage 1 hypertension
systolic between 130-139, or diastolic between 80-89
stage 2 hypertension
systolic >140 or diastolic >90
respiratory system is responsible for
breath control
distribution of ventilation
upper tract function
purified, warms, humidifies air
nasal tract components
nasal cavity
pharynx
larynx
lower tract function
gas exchange
lower tract components
trachea
primary bronchi
lungs
VO2 max formula
VO2 (mL/kg/min)= HR x SV x a-vO2
proprioception
receipt of info from joints, muscles and tendons that allows the brain to determine body movements and positions, helps regulate movement and prevent injury
muscular system structure
-muscle
-fascicle
-muscle fiber/cell
-myofibril
-myofilaments
sliding filament theory
cross bridges of myosin pull actin toward center or sarcomere –> creates tension and shortens muscle fibers
thick filament
myosin
thin filament
actin
static training
muscle fiber length is constant
dynamic training
muscle length changes based on eccentric or concentric contractions
type 1 muscle fibers
slow twitch
-resists fatigue
-great for low intensity/long duration activities
-aerobic
type 2x muscle fibers
fast twitch
-power and speed
-minimal aerobic capacity
type 2a muscle fibers
fast twitch
-moderate force
-some aerobic capacity
3 neurological systems
CNS
PNS
ANS
2 systems of PNS
somatic
visceral
2 systems of ANS
sympathetic
parasympathetic
all or none principle
sarcomeres contract maximally or not at all, no matter the strength of the nerve impulse
what determines force production in a movement?
of sarcomeres recruited to contract
neuromuscular control
sensory motor nerves
nerve impulse
CNS
motor command
motor neuron
targeted muscles
movement
muscle spindles
sensitive to stretch
stretch reflex
located in skeletal muscle
golgi tendon organs
sensitive to tension
located in tendon adjacent to myotendonal joint
creatine phosphate system
during muscle contraction ATP is dephosphorylated into ADP +Pi which converts creatine into creatine phosphate that the body can use immediately but only for about 1 minute
anaerobic glycolysis
glucose goes into anaerobic glycolysis and produces ATP and pyruvate/lactate and other products for aerobic metabolism
aerobic oxidation
TCA/Kreb cycle where ATP and NADH are produced
acute responses to exercise
-BP: SBP increases linearly with intensity, DBP may decrease slightly or remain the same
-HR: linear increase w/ intensity and O2 uptake
-blood flow: blood flow is directed toward working muscles, away from skin and internal organs
chronic respones to exercise
-symptom relief CAD/CVD
-increase aerobic capacity
-reduce resting HR
-reduction in DBP and SBP
-increased muscular strength
-muscular hypertrophy
-improved muscular endurance
biomechanics definition
applies principles of mechanics to living organisms, there are mechanical risks to exercise
goal of biomechanics
enhance performance and movements, prevent injury, help clients know how to move well for their body
biomechanics premise 1
exercise is a physical stress on a body’s structure
-overtime, the body will adapt based on forces applied
biomechanics premise 2
physiological effects/adaptations of exercise (good or bad) are caused by mechanical stress placed on body
biomechanics premise 3
personal trainers are in charge of getting clients to their goals both safely and effectively
-do not harm
biomechanics premise 4
in order to follow premise 3, trainers must understand how to utilize biomechanics to help clients achieve maximum performance and avoid injury
levers definition
2 forces (effort and resistance) acting upon a point of rotation (fulcrum)
-increase the amount of resistance that can be overcome by application of force
length-tension relationship
amount of force produced by contractile units depends on length of muscle
force coupling relationships
-biomechanics principle
-muscles around a joint move together to produce a force
reciprocal inhibition
-neurological process
-muscles on one side of joint relax to accommodate contraction on other side of joint
overactive muscles
forcing compensations to occur, tend to be more tight, hypotonic, short, pick up most of the work
underactive muscles
allow compensations to occur, tend to be lengthened, weakened
anterior pelvic tilt muscle imbalences
oa: hip flexors
ua: glutes
altered reciprocal inhibition
tight, short or overactive muscles cause decreased neural drive=less optimal muscle fiber recruitment
adaptive shortening
staying in one position/posture causes body to adapt
synergistic dominance
prime movers don’t fire properly so synergists take over for movement, leads to imbalance
static posture assessment
-feet/ankles apart and flat on ground
-knees slightly bent
-lumbo-pelvic-hip-complex (LPHC) straight
-shoulder girdle down and back
-head and neck straight
static pes planus distortion syndrome
flat foot
-joint actions: ankle eversion (arch collapse), knee valgus, hip adduction and internal rotation
-overactive muscles: gastrocnemius/soleus complex, adductor complex, hip flexors
-underactive muscles: anterior and posteriof tibialis, glute maximus and medius
upper cross syndrome
rounded shoulders, forward head position
-joint actions: shoulder girdle protraction and shoulder joint internal rotation
-overactive muscles: pec major and minor, levator scapulae, sternocleidomastoid, upper traps
-underactive muscles: middle/lower traps, rhomboids, deep cervical flexors
lower cross syndrome
anterior pelvic tilt with excessive arching of back
-joint actions: hip flexion with feet on ground
-overactive muscles: hip flexors
-underactive muscles: glutes
overhead squat assessment directions
-assess core stability, posture, NM control and muscular imbalances
-shoes off, feet shoulder distance apart and arms overhead
-squat to where femur is parallel to ground
-repeat 5x
feet turn out squat assessment
-OA: gastrocnemius, soleus, hamstrings
-UA: anterior & posterior tibialis and glut med/max
valgus at knee joint squat assessment
-OA: tensor fascia lata and ADD complex
-UA: glute max/med and ant/post tibialis
excessive forward lean squat assessment
-OA: hip flexors, gastrocnemius, soleus, rectus abdominis, external obliques
-UA: glute max, hamstrings, lumbar extensors
excessive low back arch squat assessment
-OA: hip flexors, lumbar extensors, lats
-UA: glute max, hamstrings, ab complex
arms falling forward squat assessment
-OA: lats, pec major, pec minor, teres minor
-UA: middle/lower traps, rhomboids, posterior delts, rotator cuffs
single leg squat assessment
-assess dynamic posture, lower extremity strength, balance, coordination when on one limb
-stand on flat surface with hands on hips and eyes forward, lift one foot, squat as deep as you can while balancing, repeat and switch sides
anterior view single leg squat errors
-feet turn out
-valgus at knee joint
-drop at pelvis
-OA: ADD complex on standing leg
-UA: glute med and quardatus lumborum
push assessment
-assess upper body function
-split stand and handles in each hand
-push handles away from body, then return to body (thumbs to armpits)
push assessment error head jutting forward
OA: upper traps, sternocleudomastoid, levator scapulae
UA: deep cervical flexors
push assessment error shoulder elevation
OA: levator scapulae, upper traps
UA: lower/middle traps
push assessment error low back arch
OA: hip flexors, lumbar extensors
UA: glute max, hamstrings, ab complex
pulling assessment
-assess upper body function
-pull arms back
pulling assessment errors from lateral virw
head jutting forward
shoulder elevation
low back arch
hinge hip assessment
-assess NM control of trunk and pelvis and movement patterns at hip
-stand shoulder distance apart with tall posture
-hands to hips or back on stick
-hinge forward at the hips that stand back up
corrective exercise continuum: inhibit
-inhibit tension in areas identified as being overactive or shortened through assessments
-self myofasical release techniques
