NASM CPT CH.2 (video notes plus NASM study guide) Flashcards
3 components of the Human Movement System
Nervous, Muscular and Skeletal
What is the communication center of the body?
Nervous System
Nervous system is broken down into 2 branches - they are:
Central and Peripheral
Central Nervous System is comprised of
brain and spinal cord - primary decision maker
Peripheral Nervous System’s function is
carryout actions to the effector sites
What is the most basic unit of the nervous system?
neuron
3 types of neurons
sensory, interneuron and motor
transmit from 1 neuron to another
interneuron
afferent - signal from sites to the brain
sensory
signals that go from brain to the effector sites
motor - efferent
(remember “effector - effect”)
3 types of mechanoreceptors
GTOs, Muscle Spindles and Joint Receptors
sense TENsion and pressure in the muscle and tell it to relax to avoid injury
GTOs
what is the outer layer of connective tissue?
epimysium
receptors that sense motion, acceleration and deceleration
joint receptors
contracts on bones to create joint movement
skeletal muscle - skeletal system is for shape/form and to protect and support
Muscles function as 1 of 4 styles - name them
agonist, synergist, antagonist or stabilizer
bones function
leverage and support
Muscular system’s primary function
commands the skeletal system to move
Name agonist, synergist, antagonist and stabilizer for the chest press
agonist - pec major
synergist - anterior deltoid, tricep
stabilizer - rotator cuff
antagonist - posterior deltoid
Name agonist, synergist, antagonist and stabilizer for the overhead press
agonist - deltoid
synergist - triceps
stabilizer - rotator cuff
antagonist - lat dorsi
Name agonist, synergist, antagonist and stabilizer for the row
agonist - lat dorsi
synergist - posterior deltoid, biceps
stabilizer - rotator cuff
antagonist - pec major
Name agonist, synergist, antagonist and stabilizer for the squat
agonist - glutes, quads
synergist - hamstrings
stabilizer - transversus abdominis
antagonist - psoas
receptors that sense muscle length; run parallel with fibers, regulate contractions via reflex mechanism
muscle spindles
combination and interrelation of the nervous system, muscular and skeletal systems
human movement system
ability of the nervous system to sense changes in either the internal or external environment
sensory function
neuromuscular response to the sensory information
motor function
conglomeration of billions of cells specifically designed to provide a communication network within the human body
nervous system
ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response
integrative function
cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movement
proprioception
transmit nerve impulses from effector sites to brain and spinal cord
sensory neurons
the function unit of the nervous system
neuron
the portion of the nervous system that consists of the brain and spinal cord
CNS
receptors sensitive to change in length of the muscle and the rate of that change
muscle spindles
receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint
joint receptors
sensory receptors responsible for sensing distortion in body tissues
mechanoreceptors
receptors sensitive to change in TENsion of the muscle and the rate of that change; located where skeletal muscle fibers insert into tendons of skeletal muscle
GTOs - activation causes muscle to relax, which prevents excessive stress/injury
cranial and spinal nerves that spread throughout the body
peripheral nervous system
connective tissues that attach muscle to bone and provide an anchor for muscles to produce force
tendons
layer of connective tissue that is underneath the fascia and surrounds the muscle
epimysium
deepest layer of connective tissue that surrounds individual muscle fibers
endomysium
motor neuron and all of the muscle fibers it innervates
motor unit
connective tissue that surrounds fascicles
perimysium
functional unit of muscle that produces muscular contraction and consists of repeating sections of actin and myosin
sarcomere
series of muscles that moves the skeleton
muscular system
Type 1 Fibers Characteristics
- more capillaries
- less force produced
- long term contractions (stabilization)
- smaller in size
- slow to fatigue
- slow twitch
Type II Fibers Characteristics
- decreased oxygen delivery
- larger in size
- quick to fatigue
- fast twitch
This hormone is secreted by the pancreas to regulate blood glucose levels. It triggers the release of glycogen stores from the liver back into the blood to raise glucose levels.
Glucagon
This helps to regulate energy and glucose metabolism in the body, by lowering glucose levels. It causes cells in the liver, muscle and fat tissue to take in glucose from the blood to store it as glycogen in the liver and muscle
Insulin
During exercise, glucose uptake by the cells increases, so the sensitivity to insulin increase/decreases?
Increases
Physiological effects of catecholamines:
increase heart rate and stroke volume
elevates blood glucose levels
redistributes blood to working tissues
opens up the airways
cell body, axon and dendrites comprise
neurons
cell body consists of
nucleus, gto complex and mitochondria
this provides communication from brain and spinal cord; it’s a cylindrical projection from the cell body that transmits impulses to other neurons
axon
these gather info from other structures and transmit it back to the neuron
dendrite
When ACh is released, it binds to receptors. Action potential reaches the Ttubule. Sarcoplasmic reticulum releases CA2+. Active site exposure cross-bridge binding and what begins?
contraction
Ach is removed; sarcoplasmic reticulum recaptures ( Ca2+, active sites covered, no cross-bridge interaction so what just ended?
contraction ended - then relaxation occurs and passive return to resting length
joint motion is also known as
arthrokinematics
what are 3 major motion types for bones?
roll, spin and slide
An example of a rolling joint (no jokes ok?)
squat - femoral condoyles rolling over tibial condoyles
An example of a spinning bone motion?
rotating of head of radius, rotating on end of humerus - ex. twisting a lid off a jar
Sliding joint motion example
knee extension - tibial condoyles slide across the femorl condoyles
where all movement begins and it’s the communication center
Nervous System
What system is the primary decision maker?
Central Nervous System
Nerves from the central system to the entire body
Sends messages to the CNS
Carry out actions from the CNS
Peripheral Nervous System
protective mechanism that protects the joints from a compromising situation
joint receptors - also sense motion acceleration and deceleration
protective mechanism forces muscles to tighten when stimulated and sense length in the muscle
Muscle Spindles
protective mechanism forces muscle to relax when stimulated
GTOs
what system works to move and stabilize our bodies
Muscular System
2 functions of skeletal system
Leverage and Support
leverage for muscles
support that affects our posture
Heart, Blood and Blood vessels make up the
cardiovascular system
trachea, bronchi, alveoli and lungs make up the
respiratory system
what systems work together to deliver oxygen to the tissues of the body and remove waste from the tissues
cardiovascular and respiratory systems
total amount of blood pumped out of the heart with each contraction
Stroke volume
What is the average Stroke Volume?
77ml
Rate at which the heart beats
Heart rate
average adult hr
70-80bpm
volume of blood pumped by the heart per minute
CARDIAC OUTPUT - HR X STROKE VOLUME
- brings oxygen into the lungs
- removes carbon dioxide from the lungs
- breathing
Respiratory System
Normal Breathing uses which muscles?
diaphragm and external intercostals
Deep forced breathing uses which muscles?
scalenes, pec minor
induced in stressful situations
physical, mental or emotional stress
What are side effects of deep forced breathing?
head aches and anxiety
study of how energy is transferred into usable forms in the body through chemical reactions
bioenergetics
process which nutrients are acquired, transported, used and disposed by the body
metabolism - body needs fuel that comes from the food you eat
- provide body w/fuel
- turned into glucose and enters cells
- stored as glycogen in liver and muscle cells
- limited ability to store
carbohydrates
triglycerides are the chemical form
used for prolonged periods such as a marathon and rest
fat
does not provide energy during exercise
significant form of energy during starvation
converted to glucose during gluconeogenesis
protein
2 anaerobic systems are
ATP-PC AND GLYCOLYSIS
HIIT
10-15 secs
all out sprint
1st system used at the onset of activity
ATP-PC
provides energy longer than atp-pc but not that long; 30-50 seconds, used in workouts with 8-12 reps
GLYCOLYSIS - primarily breaks down carbs to produce atp
what system - aerobic glycolysis, krebs cycle and electron transp. chain (ETC); used after transitioning to sustained exercise; energy used at rest
oxidative system - can produce energy for indefinite time
main source of fuel is fat
EPOC - Excessive Post-Exercise Oxygen Consumption
- state of increased metabolism after performing exercise
- anaerobic exercise creates an oxygen debt that is repaid by increasing oxygen use after exercise
- more cals are used many hours after we workout
sleep burns close to 100% from
fat
force is produced, muscle tension is developed and movement occurs through a given range
isotonic - means constant tension
no visible movement; dynamically stabilizes force
isometric - means constant length
speed of movement is fixed, and resistance varies with the force exerted; requires sophisticated equipment
isokinetic
