nasa study guide Flashcards
agonist:
gluteus maximus is the agonist for
hip extension (ie squats)
anterior. deltoid. is the agonist for
shoulder. flexion (ie shoulder press)
agonist: biceps brachii is agonist for
elbow flexion (id biceps curl)
agonist: triceps brachii is agonist for
elbow extension (ie triceps pushdowns)
synergist: hamstring complex and the erector spine are synergist
with the glues maximum during hip extension
synergist: branchioradialis and brachial (forearm muscles) assist
the biceps brachii during a biceps curl
synergist: triceps brachii assist the
pectoral muscles during a chest press
synergist: biceps brachii assist the
latissimus doors during a pull-up
stabilizers: transverses abdominis (deep abdominal muscle), internal obliques, and multifundus (deep muscles of spine) stabilize…
the LPHC during hip extension (ie squats)
stabilizers: the rotator cuff muscles (supraspinatus, infraspinatus, trees minor, and subscapularis) stabilize…
the shoulder during upper extremely movements.
antagonists:
muscles on the opposite side of a joint that are in direct opposition of agonist muscles.
stabilizers
muscles that contract isometrically to. stabilize the trunk and joints as the body moves.
synergists
muscles that assist agonists to produce a movement
agonists
the primary muscles providing force for a movement
antagonist: the biceps brachii (an elbow flexor) is an antagonist to
the triceps brachii during elbow extension (ie triceps pushdown)
antagonist: during elbow flexion, the triceps become the antagonist to
the biceps (ie biceps curl)
antagonist: the hip flexor complex is antagonist to
the gluteus maximum during hip. extension (ie squats)
antagonist: the latissimus doors is antagonist to
the deltoid during a shoulder press
length-tension relationship
the resting length of a muscle and the tension the muscle can produce at this resting length
altered-length tension relationship
what a muscles resting length is too short or too long, reducing the amount of force it can produce
reciprocal inhibition
when an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.
altered reciprocal inhibition
occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist
integrated performance paradigm
forces dampened (eccentrically)
stabilized (isometrically)
accelerated (concentrically)
force-couple
the synergistic action of multiple muscles working together to produce movement around a joint
first class levers
fulcrum in the middle like a seesaw
nodding the head is first class lever
top of spinal Colum is fulcrum
second class levers
resistance in middle
fulcrum and effort on either side
similar to a load in wheelbarrow where the axle and wheel are the fulcrum opints
body acts as a second class lever when one engages in a
FULL-BODY PUSH UP
or CALF RAISE
third class levers
effort placed between the resistance and the fulcrum.
efforts always travels a shorter distance and just be greater than the resistance.
most limbs of the human body operation as third-class levers.
human forearm
fulcrum is the elbow, effort is applied by the biceps brachii, load in the hand
STANDING HAMSTRING CURL
knee joint is the fulcrum, hamstring is effort, resistance is at the ankle
motor behavior
motor response to internal and external environmental stimuli
motor learning
integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior
motor development
change in skilled mortor behavior over time through the life span
internal feedback
process…sensory info used by body to reactively monitor movement and the environment
external feedback
info provided by some external source, such as a fitness professional, video, mirror, or heart rate monitor, to supplement the internal environment.
energy molecule used to do cellular work..
atp - adenosine triphosphate - made from food substrates consumed in the diet
fuels to create atp
glucose from carohydrates
free fatty acids from fat
amino acids from protein
ketone bodies
obtained mostly through diet
glycolysis process…
carbs broken down into glucose to produce atp
glycogen
glucose stored
body can store much less glycogen than fat
amino acids
by-product of protein breakdown ro digestion
oxidative phosphorylation
amino acids metabolized
not common in healthy people
protein usually reserved for building muscle rather than atp production
ketone bodies
produced by liver during low energy intake or carb availability
can be oxidized by oxidative phosphorylation pathway to create ATP
ATP-PC
Simplest and fastest way to generate ATP
SHORT DURATION BC SUPPLY OF pc IS LIMITED
glycolysis
anaerobic process
generated atp quickly
not a lot of atp
end products of glycolysis are ATP & PYRUVATE… which can become LACTATE under anaerobic conditions
OXIDATIVE PHOSPHORYLATION
process that uses oxygen to create apt from substrate molecules at relatively slow rate
oxidative phosphorylation
pyruvate (from glucose)
fatty acids
amino acids
ketone bodies as substrate molecules
oxidative metabolism produces CARBON DIOXIDE as a by-product which is then exhaled.
interittent
frequent changes in work requirements intensity
when unable to talk.. oxidizing almost
exclusively carb to fuel to the activity
lower intensity burns..
high percentage of fat but not a lot of calories unless performed a long time
higher intensity…
higher percentage of energy from carbs
usually burn more total calories
energy balance
food intake matches energy needs
TDEE
Total daily energy expenditure
Total daily energy expenditure TDEE
total amount of calories a person burns in a day
calories
basic unit of energy provided by food, and the total number of calories that a person burns in a day is called the total daily energy expenditure
RMR
RESTING METABOLIC RATE
minimum number of calories needed at least to keep a person alive and meet all functional needs of the body
RMR
resting metabolic rate
TEF
THERMIC EFFECT OF FOOD
number of calories that are used to digest a meal
TEF thermic effect of food
NEAT *** love this one
NONEXERCISE ACTIVITY THERMOGENESIS
involved burning calories in activities that are non structured exercise
EAT
Exercise Activity Thermogenesis
calories burned during structured physical activity or purposeful exercise
essential amino acid
9
must be obtained through diet
ATP-PC
An energy system that provides energy very rapidly, for approx 10-15 seconds, via ANAEROBIC METABOLISM
short sprints
Olympic weightlihting
jumping and plyometrics
glycolytic system
a metabolic process that occurs in the cytosol of a cell that converts glucose into pyruvate and adenosine triphosphate.
anaerobic glycolysis refers to…
when this process of glycolytic system occurs in the absence of oxygen.
it lasts longer, with a capacity of approx 30-60 seconds of during
examples strength training 8-12 reps
oxidative system
the most complex of the three energy systems is the oxidative system… a process that uses oxygen to convert food substrates into atp.
this process is called oxidative phosphorylation
its defined as an aerobic process bc it needs oxygen
examples with oxidative system include
jogging and running for an extended period
TEF
energy required to digest, absorb and process nutrients that are consumed
protein calories
4 per gram
carbohydrate calories
4 per gram
fat calories
9 per gram
alcohol calories
7 per gram
AMDR acceptable macronutrient distribution range
protein
10-35% of total calories
AMDR acceptable macronutrient distribution range
carbohydrate
45 - 65% of total calories
AMDR acceptable macronutrient distribution range
lipid (fat)
20 - 35% of total calories
fat-soluble vitamins
A, D, E, K
Water-soluble vitamins
C, B-vitamins
fluid intake water
women: 11.5 cups per day (2.7L)
men: 15.5 cups per day (3.7)
HHQ
HEALTH HISTORY QUESTIONNAIRE
injuries
surgeries
medications
chronic disease
lifestyle habits
exercise
diet
sleep
stress
occupation
locations to take RRH resting heart rate
radial pulse
Arthropometry
study of measurement of living humans for purposes of understanding physical variation in size, weight, and proportion.
cardiorespiratory assessments
V O2max testing
YMCA 3-MINUTES STEP TEST
ROCKPORT WALK TEST
1.5 MILE RUN TEST
V O 2MAX TESTING IS CONSIDERED…
GOLD STANDARD for cardiorespiratory fitness but required specialized equipment and training to conduct
plus required client to exert maximal effort
not commonly used outside exercise labs or medical facilities
talk test
informal cardiorespiratory assessment base don clients ability to hold a conversation
VT1
incremental test performed on ANY device
treadmill
bike
… that gradually progresses in intensity level and relies on the interpretation of how a person talks to determine a specific event at which the bodyy
s metabolism undergoes a significant change.
key point is aerobic test that aims to estimate the intensity where the body is using a balance of fuels (ie 50% fat, 50% carbs)
VT2 talk test
measures intensity where the body can work at its highest sustainable steady-state intensity for more than a few minutes
PAR-Q+
physical activity readiness questionnaire
par-q+
detailed questionnaire designed to asses and individuals physical readiness to engage in structured exercise.
HHQ
HEALTH HISTORY QUESTIONNAIRE
health history
habits
exercise history
eating behaviors
general lifestyle
Body mass
weight divided by height
waist to hip ratio
women
low__.80 or lower,
moderate__.81-.85,
high__.85 or highter
men
low__.95 or lower,
moderate__.96-1.0
high__1.0 or higher
WHR + WAIST MEASUREMENT
DIVIDED BY HIP MEASUREMENT
durnin-womersley four-site measurement
men and women
biceps
triceps
subscapular
supra iliac
bi, tri, sub & sup
static posture assessment
pes poanus distortion syndrom
upper crossed syndrome
lower crossed syndrome
pes planus
flat feet
knee valgus
internally rotated and adducted hips
lower crossed syndrome
anterior pelvic tilt
lordosis of the lumbar spine
upper crossed syndrom
forward head
protracted shoulders
OHSA
OVERHEAD SQUAT ASSESSMENT
OHSA (overhead squat assessment) NOTATE ALL…
Movement impairments to identify possible muscle imbalances
from anterior view:
look for feet turning out or knees caving in
from lateral view:
look for low-back arching
excessive forward lean of the torso
arms falling forward
pushing and pulling assessment can be…
used as an intake assessment or
integrated into actual programming
pushing and pulling… look for…
low-back arching
shoulders elevating
head jutting forward
performance assessments
improve athletic performance
measure maximal strength
power
muscular endurance
speed
agility
push up test measures…
muscular endurance of the upper extremities
bench press and squat strength assessments…
assesses maximal strength capabilites
advanced assessments
for strength-specific goals
may not be suitable for clients with limited resistance training
vertical jump and long jump measure…
lower body power
The LEFT test measures…
LOWER EXTREMITY FUNCTIONAL TEST
Lateral speed and agility
LEFT is considered an advanced assessment for speed and performance-specific goals
LEFT
Lower Extremity Functional Test
speed and agility
40-yard dash assessment evaluates…
reaction capabilities
acceleration
maximal sprinting speed
Pro-Shuttle (5-10-5) test assesses…
acceleration
deceleration
agility
control
most appropriate for clients with athletic goals seeking to assess agility and sprinting speed.
sequence assessments in order…
non fatiguing assessments first
preparticipatin health screening and
physiological and body composition assessments
prior to
posture
movement
cardio
performance assessments
Pes Planus Distorsion syndrome
ankle joints - pes planus (collapsed arch)
knee joints - valvus and internally rotated
hip joints - adducted and internally rotated
OVERACTIVE: Pes Planus Distortion Syndrome
Gastrocnemius and coleus (calves)
Adductor complex (inner thighs)
Hip flexors (muscles near front hips)
UNDERACTIVE: Pes Planus Distortion Syndrome
Anterior and posterior tibialis (shin muscles)
Gluteus maximus an medius (butt muscles)
Lower Crossed Syndrome
STATIC POSITIONS
Hip joints - flexed
Pelvis - Anterior pelvis tilt
Lumbar spine - Excessive Lordosis (extension)
OVERACTIVE: Lower Crossed Syndrome
Hip flexors
Lumbar Extensors (low-back muscles)
UNDERACTIVE: Lower Crossed Syndrome
Gluteus maximus and medius
Hamstring complex
Abdominals
Upper Crossed Syndrome
STATIC POSITIONS
Thoracic spine - excessive kyphosis (hunchback, flexed posture)
Shoulders - protracted (rounded forward) and internally rotated
Head and neck - jutted forward
OVERACTIVE: Upper Crossed Syndrome
Pectoralis major and minor (chest muscles)
Levator scapula and sternocleidomastoid (neck muscles)
Upper trapezius
UNDERACTIVE: Upper Crossed Syndrome
Middle and lower trapezius, rhomboids (mid-back muscles)
Deep Cervical flexors (muscles deep within the neck)
overhead squat assessment OHSA
OVERACTIVE: Feet turn out
Gastrocnemius / coleus (calves)
Hamstrings complex
OHSA overhead squat assessment
UNDERACTIVE: Feet turn out
Anterior and posterior tibialis (shin muscles)
Gluteus maximus and medius
OHSA overhead squat assessment
knees cave in (knee valgus)
OVERACTIVE
Tensor fascia latae (TFL). (muscle near front of hip)
Adductor complex (inner thigh muscles)
OHSA overhead squat assessment
knees cave in (knee valgus)
UNDERACTIVE
gluteus maximums and medius
anterior and posterior tibialis
OHSA overhead squat assessment
Low-back arches
OVERACTIVE
Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors (low-back muscles)
Latissimus dorsi (large back muscle)
OHSA
Low-back arches
UNDERACTIVE
Gluteus maximus
Hamstrings complex
Abdominals
OHSA
Excessive forward trunk lean
OVERACTIVE
Hip flexors
Gastrocnemius / soleus
Rectus abdominis and eternal obliques (superficial abdominal muscles)
OHSA
Excessive forward trunk lean
UNDERACTIVE
Gluteus maxiumus
Hamstrings complex
Lumbar extensors
OHSA
Arms fall forward
OVERACTIVE
Latissimus dorsi
Pectoralis major and minor (chest muscles)
Teres major (posterior shoulder muscle)
OHSA
Arms fall forward
UNDERACTIVE
Middle and lower trapezius (mid-back muscle)
Rhomboids (muscles near shoulder blades)
Posterior deltoids (back of shoulder muscles)
Portions of the rotator cuff (small muscles that stabilize the shoulder)
SINGLE LEG SQUAT ASSESSMENT
Knees cave in (knee valgus)
OVERACTIVE
Tensor fascia latte (TFL)
Adductor complex
SINGLE LEG SQUAT ASSESSMENT
Knees cave in (knee valgus)
UNDERACTIVE
Gluteus maximus and medius
Anterior and posterior tibialis
PUSHING ASSESSMENT
Low-back arches
OVERACTIVE
Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors
PUSHING ASSESSMENT
Low-back arches
UNDERACTIVE
Gluteus maximus
Hamstrings comlex
Abdominals
PUSHING ASSESSMENT
Scapular elevation
OVERACTIVE
Levator scapulae (posterior neck muscles)
Upper trapezius
PUSHING ASSESSMENT
Scapular elevation
UNDERACTIVE
Lower trapezius
PUSHING ASSESSMENT
Head juts forward
OVERACTIVE
Levator scapulae
Sternocleidomastoid (anterior neck muscles)
PUSHING ASSESSMENT
Head juts forward
UNDERACTIVE
Deep cervical flexors (deep neck stabilizer muscles)
PULLING ASSESSMENT
Low-back arches
OVERACTIVE
Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors
PULLING ASSESSMENT
Low-back arches
UNDERACTIVE
Gluteus maximus
Hamstrings complex
Abdominals
PULLING ASSESSMENT
Scapular elevation
OVERACTIVE
levator scapula
Upper trapezius
PULLING ASSESSMENT
Head juts forward
OVERACTIVE
Levator scapulae
Sternocleidomastoid
PULLING ASSESSMENT
Scapular elevation
UNDERACTIVE
Lower trapezius
PULLING ASSESSMENT
Head juts forward
UNDERACTIVE
Deep cervical flexors
Acute variables for training
1_repititions
2_sets
3_training intensity
4_repetition
5_tempo
6_rest interval
7_training volume
8_training frequency
9_training duration
10_exercise selection
11_exercise order
integrated training components include…
flexibilityy
cardioerspirator
core
balance
plyometric (reactive)
SAQ - speed, ability, quickness
resistance training
benefits of plyometric training
improved bone mineral densitysoft tissue strength
expression of power and explosiveness
increasing metabolic expenditures required for weight management
Benefits of SAQ training
improved top speed
change in direction
rate of acceleration and deceleration
Benefits of resistance training
increased endurance
strength
power
muscular hypertrophy
weight management
opt model
scientific rationale of human movement
principles of integrated training
opt 3 levels
stabiltzation
strength
power
phase 1 stabilization designed to…
teach optimal movement patterns
(like pushing, pulling, pressing, squatting, hip hinging)
core and joint stability
helps clients become familiar with various modes of exercise
phase 2 strength endurance training goal is to…
enhance stabilization endurance while increasing prime mover strength
phase 3 muscular development training is designed for…
individuals who has the goal of maximal muscle growth or altered body composition (ie fat loss)
phase 4 maximal strength training works toward..
the goal of maximal prime mover strength by lifting heavy loads.
phase 5 power training is to …
increase maximal strength an rate of force production
phase 2 (strength endurance)
super sets
CHEST
STRENGTH-FOCUSED
bench press
STABILIZATION-FOCUSED
Push-up
Phase 2 (strength endurance)
super sets
BACK
STRENGTH-FOCUSED
Seated cable row
STABILIZATION-FOCUSED
Standing cable row
Phase 2 (strength endurance)
super sets
SHOULDERS
STRENGTH-FOCUSED
Shoulder press maching
STABILIZATION-FOCUSED
Single-leg dumbbell overhead press
Phase 2 (strength endurance)
super sets
LEGS
STRENGTH-FOCUSED
Barbell squat
STABILIZATION-FOCUSED
Single-leg squat
Phase 5 (power)
super sets
CHEST
STRENGTH-FOCUSED
Bench press
POWER-FOCUSED
Medicine ball chest pass
Phase 5 (power)
super sets
BACK
STRENGTH-FOCUSED
Lat pulldown
POWER-FOCUSED
Medicine ball soccer throw
Phase 5 (power)
super sets
SHOULDERS
STRENGTH-FOCUSED
Dumbbell shoulder press
POWER-FOCUSED
Front medicine ball oblique throw
Phase 5 (power)
super sets
LEGS
STRENGTH-FOCUSED
Barbell squat
POWER-FOCUSED
Squat jump
muscle imbalance may resulting…
altered reciprocal inhibition
synergistic dominance
osteo- and arthrokinematics dysfunction
synergistic dominance
synergist takes over function for a weak prime mover (agonist). leads to reciprocal inhibition of the antagonist muscle.
force couple relationship.
IMPORTANT
the synergistic action of multiple muscles working toge3ther to produce movement arond a joint.
reciprocal inhibition.
IMPORTANT
when an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.
Altered reciprocal inhibition
iMPORTANT
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.
Synergistic dominance
IMPORTANT
the neuromuscular phenomenon that occurs when synergists take over function for a weak of inhibited prime mover (agonist)
Altered length-tension relationship
IMPORTANT
When a muscles resting length is too short to too long, reducing the amount of force it can produce.
Muscle spindle
IMPORTANT
Sensory receptors sensitive to change in length of the muscle and the rate of that change
Golgi tendon organ
GTO
VERY IMPORTANT
a specialized sensory receptor located at the point where skeletal muscle fibers inset into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change.
autogenic inhibition
VERY IMPORTANT
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
pattern overload
consistently repeating the same pattern of motion over long periods of time that lead to dysfunction or injury
davie’s law
soft tissue models along the line of stress
self-myofascial rolling
mechanism of action: autogenic inhibition
training variables: 1-3 sets, hold each tender area of 30 seconds
static stretching
mechanism of action: stretch tolerance and/or reciprocal inhibition
(depending how stretch is performed)
training variables: 1-3 sets, hold each stretch for 30 seconds
active stretching
(formerly called active-isolated stretching
mechanism of action: reciprocal inhibitoin
training variables: 1-3 sets, hold each stretch for 1-2 seconds and repeat for 5-10 reps
Hip flexor, adductor, and latissimus dorsi static and active stretches
VERY IMPORTANT
posteriorly rotate the pelvis to increase the effectiveness of the stretch.
dynamic stretching
mechanism of action: reciprocal inhibition
training variables: 1-3 sets, 5-10 reps, 3-10 exercises
cable rotation, cable lift exercises
VERY IMPORTANT
make sure to pivot the back leg into triple extension:
hip extension
knee extension
ankle planar flexion (extension)
balance training parameters
VARIABLES OF LOWER-BODY PROGRESSIONS
VERY IMPORTANT
Two legs / stable (eg standing on the floor)
wide stance.. to .. narrow stance .. to .. tandem stance (heel to toe)
single-leg / stable (eg standing one-legged on the floor)
two legs / unstable (age standing two-legged on a balance modality)
single-leg / unstable (eg standing one-legged on a balance modality)
SPOTTING CHECKLIST
very important
regulate number of repetitions
prior to each set
spotter should stand and maintain a stable wide stance body position
deliers adequate and ample support, especially lifting through sticky part
CPT is encouraged to spot clients wrists instead of elbows when using dumbbells
potting at wrist provides better support
during barbell squat spotter should be positions behind the lifter and place their upper arms underneath the lifters armpits for maximum security
cpt encouraged to use additional spotter when load surpasses what single spotter can manage ont heir own
not recommended professional spot machine-based or cable based exercises by placing hands underneath the weight stack… increases risk of injury to spotter and the lifter.
