NASM Flashcards
Muscle imbalance
Alteration of a muscle length surrounding a joint.
Obesity
The condition of being considerably overweight, referring to a person with a body mass index of 30 or
greater, or who is at least 30 pounds over the recommended weight for their height.
Overweight
A person with a body mass index of 25 to 29.9, or who is 25 to 30 pounds over the recommended
weight for their height.
Blood lipids
Cholesterol and triglycerides, carried in the bloodstream by protein molecules known as high-density
lipoproteins (HDL) and low-density lipoproteins (LDL).
Diabetes mellitus
Chronic metabolic disorder caused by insulin deficiency which impairs carbohydrate usage and
enhances usage of fats and proteins.
Deconditioned
A state of lost physical fitness which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
Proprioceptively enriched environment
An unstable (yet controllable) physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms.
Muscular endurance
A muscle’s ability to contract for an extended period of time.
Neuromuscular efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work
together in all planes of motion.
Prime mover
The muscle that acts as the initial and main source of motive power
Superset
Set of two exercises that are performed back to back without any rest time between them.
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time
Three main systems of human movement system
nervous, skeletal, muscular
Kinetic
Motion
The nervous system
A conglomeration of billions of cells specifically designed to provide a communication network within the human body.
Sensory function
The ability of the nervous
system to sense changes
in either the internal or
external environment.
Integrative function
The ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response.
Motor function
The neuromuscular
response to the sensory
information.
Neuron
The functional unit of the
nervous system.
Specialized cell that processes and transmits information
through both electrical and chemical signals.
Sensory (afferent) neurons
Respond to touch, sound, light and other stimuli and transmit nerve impulses from effector sites (such as muscles and organs) via receptors to the brain and spinal
cord.
Interneurons
Transmit nerve impulses from one neuron to another.
Motor (efferent) neurons
Transmit nerve impulses from the brain and spinal cord to effector sites such as muscles or glands.
Efferent
conducted or conducting outward or away from something (for nerves, the central nervous system; for blood vessels, the organ supplied).
Afferent
conducting or conducted inward or toward something (for nerves, the central nervous system; for blood vessels, the organ supplied).
Three main functions of nervous system
Sensory, Integrative, Motor functions
Central Nervous System
consists of the brain and the spinal cord, and its primary function is to
coordinate the activity of all parts of the body
Peripheral nervous system?
How many nerves of each?
- consists of nerves that connect the CNS
to the rest of the body and the external environment. - nerves of the PNS are how the CNS receives sensory input and initiates responses.
- consists of 12 cranial nerves, 31 pairs of spinal nerves (which branch out from the brain
and spinal cord), and sensory receptors
Two main functions of PNS?
1 - Motor function (connection for nervous system to activate different effector sites, such as muscles)
2 - Sensory function (peripheral nerves relay info from effector sites back to brain via sensory receptors)
Types of peripheral nervous system?
Somatic (voluntary systems of the body) and automatic (involuntary systems)
Types of Automatic nervous sytems?
sympathetic (increase activation to prep for activity)
parasympathetic (decrease activation during rest and recovery)
Endocrine glands
ductless glands of the endocrine system that secrete hormones, directly into the blood.
Sensory receptors
convert environmental stimuli (heat, light, sound, taste, motion) into sensory info the brain and spinal cord use to respond.
4 types of sensory receptors
mechanoreceptors, nociceptors, chemoreceptors, and photoreceptors
mechanoreceptors
respond to outside forces such as touch, pressure, stretching, sound waves,
and motion, and transmit impulses through sensory nerves, which enable us
to detect touch, sounds, and the motion of the body and to monitor the position of our muscles, bones, and joints (proprioception)
most important for personal training.
nociceptors
respond to pain receptors
chemoreceptors
respond to chemical interaction like smell and taste
photoreceptors
respond to light - vision
Where are mechanoreceptors located?
muscles, tendons, ligaments, and joint capsules and include muscle spindles, Golgi tendon organs, and joint receptors
Muscle spindles
Receptors sensitive to
change in length of the
muscle and the rate of
that change.
Golgi tendon organs
Receptors sensitive to change in tension of the muscle and the rate of that change.
Joint receptors
Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint.
Kinetic Chain consist of what three systems?
human movement requiring the nervous, skeletal and muscular systems.
Skeletal System
The body’s framework, composed of bones and joints.
Bones
Provide a resting ground for muscles and protection of vital organs. & form junctions that are connected by muscles and connective tissue
Joints
Junctions of bones, muscles, and connective tissue at which movement occurs. Also known as an articulation.
Articulation
Joints
Remodeling
The process of resorption and formation of bone.
Osteoclasts
A type of bone cell that removes bone tissue.
Osteoblasts
A type of cell that is responsible for bone formation.
Types of bones
long, short, flat, irregular, sesamoid
Periosteum
A dense membrane composed of fibrous connective tissue that closely wraps (invests) all bone, except that of the articulating surfaces in joints, which are covered by a synovial membrane.
Medullar cavity
The central cavity of bone
shafts where marrow is
stored.
Articular (hyaline)
cartilage
Cartilage that
covers the articular
surfaces of bones.
Epiphysis
The end of long bones, which is mainly composed of cancellous bone, and house much of the red marrow involved in red blood cell production. They are also one of the primary sites for bone growth.
Diaphysis
The shaft portion of a long bone.
Epiphyseal plate
The region of long bone connecting the diaphysis to the epiphysis. It is a layer of subdividing cartilaginous cells in which growth in length of the diaphysis occurs.
Long Bone sections
Epiphysis, Diaphysis
& Epiphyseal plate, Periosteum, Medullar cavity, Articular (hyaline) cartilage
Depressions
Flattened
or indented portions
of bone, which can be
muscle attachment sites.
Processes
Projections
protruding from the bone
where muscles, tendons,
and ligaments can attach.
Short Bones. Consist of? Examples?
They consist predominantly of spongy bone tissue to maximize shock absorption. Ex: the carpals of the hands and tarsals of the feet fit this category.
Flat Bones. Consist of? Examples?
Thin bones comprising two layers of compact bone tissue surrounding a layer of spongy bone tissue. Ex: sternum, scapulae, ribs, ilium, and cranial bones
Irregular Bones. Consist of? Examples?
Unique shape and function. Ex: the vertebrae, pelvic
bones, and certain facial bones.
Sesamoid Bones. Consist of? Examples?
Small bones embedded in a joint capsule or found in locations where a tendon passes over a joint. Ex: Patella
Tendon
Tissue that connects muscle to bone
Two types of bone markings
Depressions and Processes
Fossa, Supraspinous or infraspinous is an example of what?
Bone depression
Sulcus is an example of what? does what?
Bone depression. Groove that allows soft tissue (tendons) to pass through
Five common bone processes?
process, condyle, epicondyle, tubercle, and trochanter
Spinous processes found on the vertebrae and the acromion and coracoid processes found on the scapulae is an example of what?
Bone process
What type of bone process is located on the inner and outer portions at the bottom of the femur (thigh bone) and top of the tibia (shin bone) to form the knee joint?
Condyles
What type of bone process is located at the top of the humerus at the glenohumeral (shoulder)
joint?
Tubercles
What type of bones process is located at the top of the femur and are attachment sites for the hip musculature?
Trochanters
What type of bone process is located on the inner and outer portions of the humerus to help form
the elbow joint?
Epicondyles
posterior cervical curvature
posterior concavity of the cervical spine
anterior thoracic curvature
posterior convexity of the thoracic spine
posterior lumbar curvature
posterior concavity of the lumbar spine
Vertebral Column, top to bottom?
Cervical Spine (C1-C7) Thoracic Spine (T1-T12) Lumbar Spine (L1-L5) Sacrum Coccyx
Arthrokinematics
Joint motion
Three major motion types of arthrokinematics?
roll, slide, spin
pronation
Inward
supination
Outward
Synovial joints
Joints that are held together by a joint capsule and ligaments and are
most associated with
movement in the body.
They have: synovial capsule (collagenous structure), synovial membrane (inner layer of the capsule) and hyaline cartilage with pads the ends of articulating bones.
Gliding (plane),
condyloid (condylar or ellipsoidal), hinge, saddle, pivot, and ball-and-socket joints are types of what joints?
Synovial Joints
Gliding (plane) joint? & Examples?
No axis of rotation; moves by sliding side-to-side or back and forth
Ex: carpals of the hand and in the facet (spine) joints
Condyloid (condylar or ellipsoidal) joints? & Examples?
Formed by the fitting of condyles of one bone into elliptical cavities of another; moves predominantly in one plane
Ex: Knee
Hinge Joint? Examples?
Uniaxial; moves predominantly in one plane of motion (sagittal)
Ex: elbow
Saddle Joint? Example?
One bone fits like a saddle on another bone; moves
predominantly in two planes (sagittal, joint of thumb frontal)
Only found in carpometacarpal joint in thumb.
Pivot Joint? Examples?
Only one axis; moves predominantly in one plane of motion (transverse)
Ex: radioulnar joint at the
elbow
Ball-and-socket joint? Examples?
Ball-and-socket joints allow movement in all three planes.
Ex: shoulder and hip
Synovial Joint? Examples?
Produces synovial fluid, has a joint cavity and fibrous
connective tissue.
Ex: Knee
Nonsynovial Joint? Examples?
No joint cavity and fibrous connective tissue; little or no movement
Ex: Sutures of the skull
Ligament? made up of?
Primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement.
Made up of collagen & elastin
Two divisions of skeletal system?
axial and appendicular
Axial Skeleton
Bones located across central axis of body
Appendicular Skeleton
Bones mainly composed of limbs
Cortical Bones
Compact bone, dense outer layer
Cancellous Bones
Spongy bone, located beneath compact cortical bone
Muscular System
Series of muscles that moves the skeleton.
Muscle
Multiple bundles of muscle fibers held together by connective tissue.
Epimysium
A layer of connective tissue that is underneath the fascia and surrounds the muscle.
Perimysium
The connective tissue that surrounds fascicles.
Endomysium
The deepest layer of connective tissue that surrounds individual muscle fibers.
Fascia
Muscle’s outer layer of connective tissue
Fascicles
Made up of many individual muscle fibers wrapped by connective tissue (endomysium).
Neural Activation
Communication link btw nervous system and muscular system.
The contraction of a muscle generated by neural stimulation.
Motor Unit
A motor neuron and all of the muscle fiber it innervates.
Synapse
Neuromuscular junction, aka gap btw nerve and muscle fiber.
Neurotransmitters
Chemical messengers that cross the synapse to transmit electrical impulses from the nerve to the muscle.
Type 1 muscle fiber
Slow-twitch. Red Fibers.
For stabilization, long-term contractions.
Contain a large number of capillaries, mitochondria and myoglobin.
Increased oxygen delivery.
Smaller in diameter.
Slower to produce maximal tension and more resistant to fatigue.
Less force produced.
Type 2 muscle fiber
Fast-twitch. White fibers.
For force and power, short-term contractions.
Fewer capillaries, mitochondria and myoglobin.
Decreased oxygen delivery
Larger in size
Quick to fatigue
Myoglobin.
A red protein that allows for improved delivery of oxygen.
Myoglobin
A protein in red blood cells that store and carry oxygen in muscle cells.
Hemoglobin
A protein in red blood cells that carry oxygen.
Capillaries
branching blood vessels that form a network between the arterioles and venules.
Type 2x muscle fibers
muscle fibers that have a low oxidative capacity (ability to use oxygen)
Type 2a muscle fibers
Intermediate fast-twitch fibers. higher oxidative capacity and fatigue more slowly than 2x. Can use both aerobic and anaerobic metabolism to create energy.
Types of muscles (per function)
agonist, synergist, stabilizer, antagonist
Agonist muscles
act as prime movers
Synergist muscles
assist primer movers during movement
Stabilizer muscles
support or stabilize the body
Antagonist muscles
opposite action of the prime mover
Sarcomeres
a structural unit of a myofibril in striated muscle
Myofibril
Muscle fibral / fiber
Steps in Sliding Filament Theory
- Sarcomere shortens (bc Z lines move together)
- Z line converges as result of myosin heads attaching to the actin filament and asynchronously pulling (power stroke) the actin filament across the myosin, resulting in shortening of the muscle fiber.
motor unit
one motor neuron and the muscle fibers it innervates
innervate
supply with nerves
Endocrine System
system of glands that secrete hormones into blood stream to regulate bodily functions.
What bodily functions does the endocrine system regulate?
control of mood, growth and development, tissue function and metabolism.
endocrine
“hormone secreting”
Hormones produced by endocrine system will affect what human functions?
triggering muscle contraction
stimulating protein and fat synthesis
activating enzyme systems
regulating growth and metabolism
how body responds to stress physically and emotionally
Primary Endocrine Glands?
Pituitary, Hypothalamus, Adrenal, Thyroid
Pituitary Gland
‘Master’ Gland of Endocrine system. Controls the functions of the other endocrine glands.
Three different lobes of the pituitary gland
Anterior, intermediate and posterior
Pancreas produces what two hormones?
Insulin and glucagon
What does insulin do?
regulate energy and glucose metabolism
What does glucagon do?
raises blood glucose levels by triggering the release of glycogen stores from the liver back into the bloodstream
Glycogen
stored form of glucose
Increased activity levels cause insulin to what? and glucagon to what?
insulin levels drop and glucose increase
Where are the adrenal glands?
top of each kidney
What are the two catecholamines?
epinephrine (adrenaline) and norepinephrine
What do catecholamine hormones do?
Hormones that prepare the body for activity, specifically the fight or flight response. The brain triggers adrenal glands to secrete more epinephrine.
What happens when epinephrine is secreted by the adrenal glands?
increase heart rate and stroke volume, elevate blood glucose levels, redistributes blood to working tissues, opens up the airways,
Testosterone plays a fundamental role in what?
growth and repair of tissue
Where is testosterone located?
males: testes
females: ovaries and adrenal glands
Cortisol
catabolic hormone (assoc. with tissue breakdown)
serves to maintain energy supply thru breakdown of carbs, fats and proteins.
High levels of cortisol can lead to?
significant breakdown of muscle tissue
What can cause high levels of cortisol?
overtraining, excessive stress, poor sleep, inadequate nutrition
Growth hormone. Released from? Responsible for?
Released from pituitary gland and regulated by hypothalamus.
Anabolic hormone that is responsible for most of the growth and development during childhood up until puberty
Where is the thyroid gland located?
base of the neck just below the thyroid cartilage,
sometimes called the Adam’s apple
Thyroid hormone. Released from? Responsible for?
Released from pituitary gland.
Main: Metabolism
Also: carbohydrate, protein, and fat metabolism, basal metabolic rate, protein synthesis, sensitivity
to epinephrine, heart rate, breathing rate, and body temperature
Low thyroid function leads to?
low metabolism, fatigue, depression, sensitivity to cold, and weight gain.
What are the adrenal glands?
suprarenal glands. are endocrine glands that produce a variety of hormones including adrenaline and the steroids aldosterone and cortisol.
Anabolism
building up of metabolism
Cardio-respiratory system
a system of the body composed of the cardiovascular and respiratory systems.
Cardiovascular system
a system of the body composed of the heart, blood and blood vessels.
Heart
a hollow muscular organ made up of involuntary cardiac muscle that pumps a circulation of blood through the body by means of rhythmic contraction.
Mediastinum
the space in the chest between the lungs that contains all the internal organs, including the heart, of the chest except the lungs.
Where is the heart located?
in the center of the chest (or thoracic cavity), area know as mediastinum
Size and weight of heart?
human fist and 300g or 10 ounces.
Types of muscles
smooth, cardiac and skeletal
What type of muscles have intercalated discs? from the three main types
Cardiac muscles
Typical resting heart rate?
70-80 beats per minute
The heart has it’s own built-in conduction system that does what?
sends electrical signal rapidly throughout all the cardiac cells.
What do intercalated discs do?
hold muscle cells together during contraction and create an electrical connection btw cells that allows the heart to contact as one functional units .
Sinoatrial (SA) node
‘Pacemaker for the heart’ A specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate.
Atrioventricular (AV) node
A small mass of specialized cardiac muscle fibers, in the wall of right atrium of heart, that receives heartbeat impulses from the sinoatrial node and directs them to the walls of the ventricles.
Ventricle
the inferior chamber of the heart that receives blood from its corresponding atrium and forces blood into the arteries.
Atrium
the superior chamber of the heart that receives blood from the veins and forces it into the ventricles.
BMI
weight / (height X height) X 703
Which side of the heart carries oxygenated blood?
The left
The left side is known as the _____ side, pumps blood high in O2 and low is CO2.
systemic
The left atrium does what?
gathers oxygenated blood coming to the heart from the lungs.
The right atrium does what?
gathers deoxygenated blood returning to the heart from the entire body.
What does the right ventricle do?
receives deoxygenated blood from the right atrium and pumps it to lungs to be saturated with incoming oxygen
What does the left ventricle do?
receives oxygenated blood from the left atrium and pumps it to the entire body
types of chamber valves?
atrioventricular valves (tricuspid and mitral valves) and the semilunar valves (pulmonary and aortic valves)
stroke volume (SV)
the amount of blood pumped out of the heart with each contraction.
End-systolic volume (ESV)
residual volume of blood remaining in the ventricle after ejection.
End-diastolic volume (EDV)
the filled volume of the ventricle before contraction
Typical Stroke volume (SV)
the difference btw EDV (typically 120) and ESV (typically 50) = 70mL blood
Heart rate (HR)
the rate at which the heart pumps
Cardiac output (Q)
Heart rate x stroke volume, the overall performance of the heart
Average resting heart rate for an untrained adult
70 - 80 beats per minute (bpm)
Blood
fluid that circulates in the heart, arteries, capillaries, and veins, carries nutrients and oxygen to all parts of the body and rids body of waste products.
Three functions of blood?
transportation, regulation and protection
Three kinds of cells in blood?
red, white and platelets
Percentage makeup of blood?
55% plasma and 45% red, white blood cells and platelets.
What do the red and white blood cells do?
Red blood cells carry oxygen from lungs thruout body and white blood cells help fight infection.
What do platelets do?
help with clotting
average adult has how much blood?
4 - 6L in body
Blood transportation includes what functions?
- oxygen and nutrients to tissues
- waste products from tissues
- hormones to organs and tissues
- heat throughout body
Blood regulation includes what function?
body temperature and acid balance in body
Blood protection includes what function?
- body form excessive bleeding by clotting
- contains specialized immune cells to help fight disease and sickness
Blood vessels
network of hollow tubes that circulates blood throughout body
Arteries
vessels that transport blood away from the heart
Capillaries
smallest blood vessels. exchange chemicals and water btw blood and tissues.
three types of blood vessels?
arteries, capillaries, veins
veins
vessels that transport blood from capillaries toward heart
Arterioles
small terminal branches of an artery which end in capillaries
Venules
very small veins that connect capillaries to larger veins
What neurotransmitter is used by the neuromuscular system to initiate muscle contraction?
acetylcholine (ACh)
The heart is divided into what?
Four chambers: two atria (gather blood from body) & two ventricles (which pump blood out to the body)
Respiratory system
A system of organs (the lungs and respiratory passageways) that collects oxygen from the external environment and transports it to the bloodstream.
Respiratory system is also know as?
Pulmonary system
Primary role of the respiratory system?
to ensure proper cellular function
Respiratory pump
composed of structures (bones) and soft tissues (muscles) that work together to allow proper respiratory mechanics and to pump blood back to heart during inspiration
Inspiration
actively contracting the inspiratory muscles to move air into the body.
Expiration
actively or passively relaxing the inspiratory muscles to move air out of the body.
Inhalation
Inspiration
Exhalation
Expiration
Normal breathing requires what muscles?
primary respiratory (diaphragm, external intercostals)
Heavy breathing requires what muscles?
Primary respiratory and secondary respiratory muscles (scalenes, pectoralis minor)
Two categories of respiratory passages?
conducting airways and respiratory airways
Conducting airways?
structures that air travels thru before entering respiratory airways.
incoming air is purified, humidified and temperature regulated to match body
- nasal and oral cavities, mouth, pharynx, larynx, trachea, bronchioles
Respiratory airways?
collect channeled air from conducting airways.
Alveolar sacs?
where gases such as oxygen and carbon dioxide are transported in and out of the bloodstream (diffusion)
Diffusion
The process
of getting oxygen from
the environment to the
tissues of the body.
Oxygen uptake
Oxygen consumption / the use of oxygen by the body
Resting oxygen consumption (VO2) is approximately __ of oxygen per ___ per ____
approximately 3.5 mL of oxygen per kilogram of body weight per minute
1 metabolic (MET)
VO2 = Q X A - VO2 difference
Flick equation
oxygen consumption
(product of cardiac output) [Q, or HR x SV] X (Difference in the oxygen btw blood in arteries and blood in veins) [a-VO2]
Best measure of cardio-respiratory fitness?
Max oxygen consumption
Maximal oxygen consumption (VO2 max) definition
The highest rate of
oxygen transport and
utilization achieved at
maximal physical exertion.
VO2 max ranges
40 to 80 mL · kg –1 · min –1 , or approximately 11 to 23 METs
How to measure VO2
ventilation, oxygen consumption, and carbon
dioxide production during a maximal exercise test
sub: Rockport
Walk Test, the Step Test, and the YMCA bike protocol test
Potential abnormal breathing scenarios?
- using secondary respiratory muscles
- Postural role
- excessive short shallow breaths
- inadequate oxygen and retention of metabolic waste in muscles
- inadequate joint motion of spine and rib cage
Bioenergetics
The study of energy in the human body.
Metabolism
All of the chemical reactions that occur in the body to maintain itself.
Metabolism is the process in which nutrients are
acquired, transported,
used, and disposed of by
the body.
Exercise metabolism
The examination of bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise.
Substrates
The material or substance on which an enzyme acts
Substrates? includes?
The material or substance on which an enzyme acts.
Includes carbohydrates, proteins and fats
Carbohydrates?
Organic compounds of carbon, hydrogen, and oxygen, which include starches, cellulose, and sugars, and are an important source of energy. All carbohydrates are eventually broken down in the body to glucose, a simple sugar.
Glucose
A simple sugar manufactured by the body from carbohydrates, fat, and to a lesser extent protein, which serves as the body's main source of fuel.
Glycogen
complex carb molecule that stores carbs in liver and muscle cells. Converted into glucose for energy when needed.
Fat?
class of food and source of energy for body.
helps with use some vitamins and keep the skin healthy.
Two types of fat?
saturated and unsaturated.
Three classes of food?
fat, protein, carbs
Triglycerides
Low density lipid (bad cholesterol) / The chemical or substrate form in which most fat exists.
Protein
Amino acids linked by peptide bonds, consisting of carbon, hydrogen, nitrogen, oxygen, and usually sulfur, and that have several essential biologic compounds.
Gluconeogenesis
The formation of glucose from noncarb sources such as amino acids.
Adenosine Triphosphate
ATP - energy storage and transfer unit within body cells.
Adenosine Diphosphate
High-energy compound occurring in all cells from which adenosine triphosphate (ATP) is formed.
What is the energy process for ATP?
When chemical bonds holding ATP together are broken, energy is released for cellular work (like muscle contraction).
Function of energy metabolism with ATP and ADP?
harness enough free energy to reattach a phosphate group to an ADP and restore ATP levels back to normal to perform more work.
Any form of exercise can be defined by two factors?
intensity and duration
How much of the energy released from ATP is used for cell work and where does the rest go?
40%, released as heat.
Three metabolic pathways which cells can generate ATP?
- The ATP-PC system
- The glycolytic system (glycolysis)
- The oxidative system (oxidative phosphorylation)
phosphorylation?
adding another phosphate group to ADP b4 ATP can release additional energy
phosphagen?
ATP (Adenosine triphosphate) and PC (Phosphocreatine) together
Fastest and simplest of the energy systems?
Phosphocreatine molecule (ATP-PC system)
ATP-PC system with or without oxygen?
Anaerobic (no oxygen)
ATP-PC generally used for what type of excercise?
power and strength forms of training, like sprints
ATP-PC process?
____+____ —-> ____+_____
Creatine phosphate + Adenosine diphosphate —–> Creatine + Adenosine triphosphate
Glycolysis
Anerobic means of producing ATP through chemical breakdown of glucose.
Glycolysis is limited to how long?
30 - 50 seconds.
Oxidative System explained?
Process that uses substrates with the aid of oxygen to generate ATP (Aerobic)
3 oxidative or aerobic systems?
- Aerobic glycolysis
- The Krebs cycles
- The electron transport chain (ETC)
β-oxidation
the breakdown of triglycerides into FFA (free fatty acids, which are subunits) to convert FFAS to acyl-CoA molecules to be available for the Krebs cycles (production of ATP)
Pyruvic acid is converted into an important molecule in metabolism called ?
acetyl coenzyme A (acetyl CoA)
NADH
“nicotinamide adenine dinucleotide (NAD) + hydrogen (H).” This chemical occurs naturally in the body and plays a role in the chemical process that generates energy. People use NADH supplements as medicine.
ATP = ___ + ____
ADP + Pi
For one cycle of cross-bridge, how many ATPs?
2
Aerobic Metabolism:
Carbs into ?
Triglycerides into ?
Proteins into ?
Carbs into glucose
Triglycerides into fatty acids
Proteins into amino acids
The glycogen process of aerobic glycolysis?
Glycogen—>___—>___—>___ & ___+____
Glycogen —> Glucose —> Pyruvic Acid—> ATP & Co2+ H20
The glycogen process of anaerobic glycolysis?
Glycogen—>___—>___—>___
Glycogen —> Glucose —> Pyruvic Acid—> Lactic Acid
Process in both aerobic and anaerobic glycolysis?
ADP + Pi —-> ATP
ATP
adenosine triphosphate
ADP
adenosine diphosphate
Excess post exercise oxygen consumption (EPOC)
The state
in which the body’s
metabolism is elevated
after exercise.
phosphocreatine
is a phosphorylated creatine molecule that serves as a rapidly mobilizable reserve of high-energy phosphates in skeletal muscle, myocardium and the brain to recycle adenosine triphosphate, the energy currency of the cell. (wiki)
Respiratory Quotient (RQ) ?
CO2 / O2 consumed
measured during rest or steady state.
If RQ is at 1 what is happening?
100% fuel from carbs
RQ stand for?
Respiratory Quotient
If QR is btw .7 and 1?
mix of carbs and fats fueling metabolism.
One molecule of glucose produces how many ATPs?
38
Main function of Acetyl CoA
acetyl coenzyme A
The main function is to deliver the acetyl group to the citric acid cycle (Krebs cycle) to be oxidized for energy production.
What usually happens after 90 minutes of exercise?
The majority of muscle glycogen stores are depleted.
Which term refers to the assistance of amino acids in energy production during periods of starvation?
Gluconeogenesis
How does metabolism behave during EPOC?
Remains elevated
During glycolysis, in the presence of oxygen, pyruvic acid is converted into which important molecule in metabolism?
Acetyl coenzyme A
EPOC
Excess postexcercise oxygen consumption
Gluconeogenesis
During a
negative energy balance (e.g., low-calorie diet), amino acids are used to assist in energy
production.
When does your body use the glycolysis for energy?
activities lasting between 30 and 50 seconds
What energy system is used most when running a 10-second sprint?
ATP-PC
A client runs a mile in 6 min and 30 seconds. What energy system?
Oxidative
When would energy be mostly derived from anaerobic metabolism during excercise?
At the beginning
After leaving the left ventricle, blood enters which structure?
Aorta
Deoxygenated blood is pumped from the right ventricle to the lungs through which of the following vessels?
Pulmonary Arteries
Human Movement efficiency cycle? List phases
Movement > Internal environment > External environment > Summation of all information > Central nervous system
Biomechanics
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.
Superior
position ABOVE reference point
Inferior
position BELOW reference point
Proximal
position NEAREST the center of the body or point of reference
Distal
position AWAY from the center of the body or point of reference
Anterior
position on or toward the front of the body
Posterior? also called?
dorsal. on the back of the body
Medial
position near the midline of body
Lateral
position away from the midline of body
Contralateral
position on the opposite side of the body
Ipsilateral
position on the same side of the body
Three planes of motion?
Frontal, Saggittal and transverse
Anatomic position?
The position with the body
erect with the arms at
the sides and the palms
forward.
Saggittal plane
An imaginary bisector that divides the body into left and right halves.
Flexion
bending movement in which the relative angle between two adjacent segments decrease.
Extension
straightening movement where the relative angle btw 2 adjacent segments increase
Frontal Plane
Imaginary bisector that divides the body into front and back halves
Abduction
movement in the frontal plane away from the midline of the body
Adduction
movement in the frontal plane back toward the midline of the body
Transverse plane
imaginary bisector that divides the body into top and bottom halves
Internal rotation
rotation of joint toward the middle of the body
External rotation
rotation of joint away from the middle of the body
Horizontal abduction
movement of the arm or thigh in the transverse plane from an anterior position to a lateral position
Horizontal adduction
movement of the arm or thigh in the transverse plane from a lateral position to an anterior position
Scapular retraction
Adduction of scapula. shoulder blades move toward the midline
Scapular protraction
Abduction of scapula. shoulder blades move away from the midline
Scapular depression
downward (inferior) motion of the scapula
Scapular elevation
upward (superior) motion of the scapula
The Rockport walk test is used to determine?
Estimated oxygen consumption
During a client’s static postural assessment, he exhibits pronation distortion syndrome. What muscle requires static stretching?
Gastrocnemius
Which method used to estimate the amount of subcutaneous fat beneath the skin?
Skinfold measurement
What is the likely cause of an excessive forward lean during the overhead squat assessment?
Overactive hip flexor complex and soleus
What assessments would be most appropriate to determine an athlete’s maximal strength capabilities of the upper body pressing musculature?
Bench press 1RM test
Eccentric. Ex?
- muscle lengthen & contracts
- contract < resistance
- ex: lowering weight during a resistance exercise
Concentric. What theory associated with?
- muscle shorten & contracts
- exert force > resistance
- sliding filament theory
Isometric. Ex?
- no change, usually in between eccentric and concentric
- dynamic force stabilizes force
- contract = resistance force
Two types of Isotonic muscle actions?
Eccentric and Concentric
Isotonic
Constant muscle tension
iso
same or equal
tonic
tension
metric
length
Isokinetic
muscle shortens at a constant speed over full range of motion.
Force
magnitude and direction
What type of muscle action?
Velocity goes up, ability to produce force decrease
Concentric
