Personal Fitness Flashcards
1
Q
The metabolic process that creates energy from the splitting of glucose to form pyruvic acid or lactid acid and ATP
A
Glycolysis
2
Q
System designed to cause action; consists of somatic and autonomic systems
A
Efferent System
3
Q
The part of the PNS that sends messages to the CNS
A
Afferent System
4
Q
Responsible for voluntary action : skeletal muscles
A
Somatic System
5
Q
Processes and activates involuntary action: blood vessels, glands, internal organs
A
Autonomic System
6
Q
Consists of the glands and tissues that release hormones. Works with nervous system in regulating metabolic activities.
A
Endocrine System
7
Q
- Alter the rate of protein synthesis 2. Change the rate of enzyme activity 3. Change the rate of transport of nutrients through the cell wall. Classifications: Amino Acid Derivatives, Peptides/Protein, and Steroids
A
Hormones
8
Q
A byproduct of glycolsis. Gateway to the final common energy producing pathway, the krebs cycle, and it provides acetyl coenzyme A through which fatty acids, and in turn fat, are produced from glucose. Also converts to lactic acid as needed.
A
Pyruvate Acid
9
Q
Body system that consists of the bones, joints, connective tissue and muscle.
A
Musculoskeletal System
10
Q
The elements of the muscle that actually shorten upon contraction; made up mainly of two types of protein: actin and myosin
A
Myofilaments
11
Q
A byproduct of glucose and glycogen metabolism (glycolysis) in anaerobic muscle energetics. Pg. 110 for details
A
Lactic Acid
12
Q
The science of the structure of the human body
A
Anatomy
13
Q
The science concerned with the normal vital processes of animal and vegetable organisms
A
Physiology
14
Q
An increase in muscle fiber size in response to strength training.
A
Hypertrophy
15
Q
An increase in number of cells in a tissue or organ, excluding tumor formation.
A
Hyperplasia
16
Q
A corticosteroid that causes a breakdown of protein in muscles
A
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17
Q
An abnormal increase of ketone bodies in the body ; usually the result of a low-carbohydrate diet, fasting or starvation.
A
Ketosis
18
Q
Synarthroidal: Joint with no seperation or articular cavity
Diarthroidal: Feely movable joint with an articular cavity.
A
2 Classifications of Joints
19
Q
White, fast twitch, fast shortening speed. Energy transfer from aerobic and anaerobic sources.
A
Type 2A Muscle Fiber
20
Q
White, fast twitch fiber. Most rapid shortening and greatest anaerobic potential.
A
Type 2B Muscle Fiber
21
Q
Parallel
Fusiform
Triangular
Multipennate
Unnipennate
Bipennate
A
Name the 6 major muscle fiber arrangements
22
Q
The science or study of movement , dealing mainly with the muscles and muscsle functions
A
Kinesiology
23
Q
Muscle that plays a secondary role to the prime mover involved.
A
Assistant Mover
24
Q
When both the agonist and antagonist undergo contraction.
A
Co-Contraction
25
Muscle that steadies or holds a body part in place.
Stabilizer
26
When a muscle contracts to counteract an undesirable action of another muscle.
Neutralizer
27
Continuous muscle contraction to keep the weight moving
Sustained Movement
28
Inertial movement after an explosive or quick, maximum force contraction.
Ballistic Movement
29
Both the agonist and antagonist contract to control the movement.
Guided Movement
30
Movements in which there are constant agonist, antagonist muscle contractions to maintain a certain position or posture.
Dynamic Balance
31
The study of the mechanical aspects of physical movement, such as torque, drag, and posture, that is used to enhance athletic technique.
Biomechanics
32
Magnitude : How much force is applied Direction: The way which the force is applied Point of Application: Where the force is being applied on the body Line of Action: A straight line is drawn from the point of application of force through the direction of force.
4 Components of force
33
(Twist) Rotary movement in any plane around an axis
Torque
34
The ability to perceive your position and movement of the body or limbs in space.
Kinesthesis
35
Tight: Lower back (erectors), hip flexors Weak: Abdominals (especially obliques), hip extensors
Lordosis
36
Tight: Upper-Abdominals, hip extensors Weak: Lower back (erectors), hip flexors
Flat Back
37
Tight: Upper Abdominals, hip flexors Weak: Obliques, hip extensors
Swayback
38
Tight: Internal oblique, shoulder adductors (pectorals, lattisimus), intedcostals Weak: Erector spinae of the thoracic spine, scapular adductors (mid and lower trapezius)
Kyphosis
39
Tibia and talus bones.
The ankle joint is made up of which bones?
40
The most important functional unit of the body. It provides the main framework and foundation for most of the movements of the body and extremities.
Explain the role of the spine in the body.
41
They work together to creat max ROM in your ability to raise the legs as high as possible.
Whats the relationship between the abdominal muscles and hip flexors.
42
Anterior: biceps, brachialis, pronator teres, Postetior: triceps, anconeus
The elbow joint is comprised of which muscles?
43
A combination of three joints located at the wrist, elbow, and inbetween the ulna and radius bones.
The radioulnar joint is made up of which bones.
44
These muscles act as stabilizers and produce either pronation or supination. Includes: Biceps Supinator Pronator Teres Pronator Quadratus
The radioulnar joint is made up of which muscles?
45
The ends of the radius and ulna bones of the forearm and the carpal bones of the hand.
The wrist joint is made up of which bones?
46
Flexor carpi radialis Flexor carpi ulnaris Palmaris longus
The wrist joint is comprised of which muscles?
47
The strength exhibited at different points in the range of motion will vary because of the angle at which the muscle pulls.
Angle of Pull
48
Our ability to contract our muscles with max force given constaints stemming from structural / anatomical factors, physiological / biomechanical factors, psychoneural / psychosocial factors, and external / environmental factors.
Strength
49
The amount of musculoskelatal force you can generate for one all out effort. \"Athletic Foundation\"
Limit Strength
50
Inhaling and holding breath on exertion provides up to 20% greater force. Stabilizes the spine and helps prevent lower back injuries.
Valsalva Maneuver
51
Range of training intensity that will produce improvement in your level of aerobic fitness.
Aerobic Training Zone
52
Unit of measurement that refers to the relative energy demands of an a activity in comparison to your energy demands in a resting state.
MET (Metabolic Equivalent Unit)
53
A measure of power involving a known force, distance and time frame.
Watt
54
Specialized muscle fiber, detects excessive stretch within the muscle. Found more within fine movement muscles.
The Muscle Spindle
55
Sit and Reach Hip Flexors Shoulder Flexability Trunk Extension
List the 4 standardized test to assess flexability.
56
Static Active: Move slowly toward your extreme range motion for the joint being stretched. ( Hold 20 to 60 sec) Static Passive - Having a partener move you toward your max ROM as you relax during the stretch.
Static Stretching
57
Proprio-nueromuscular facilitation
PNF
58
With a partner who carefully provides resistance for the muscle being stretched, prior to actually stretching it.
Contract Relax (CR)
59
An increase in muscle length through a max isometric contraction of the antagonist, immediately prior to actually stretching it.
Contract Agonist ( CA )
60
Triceps Subscapular Pectoral Midaxillary abdominal Suprailliac Quadriceps Calf
List the 8 anatomical sites used for skinfold measurements.
61
Client Rapport Know your Craft Sincerity Integrity Enthusiasm Ethics
Name the 6 areas of establishing yourself as a professional.
62
A goal must be: well defined stated in writing stated in the positive have a deadline for its completion have sincere emotional appeal be difficult yet realistic
List six conditions that must exist for a desire to be considered a goal.
63
An impulse or physiological need acting as incitement to action.
Motive
64
55% - 85% of maximal heart rate
Aerobic Training Zone
65
Using several modes of training to develop a specific component of fitness.
Cross Training
66
The force exerted by the blood against the inner walls of the blood vessels. Blood pressure rises during systole and falls during diastole.
Blood Pressure
67
THR range = Maximal HR × 0.70 and 0.85
Equation for finding Target Heart Rate
68
Name
Seven Granddady Laws
69
While we all have similar responses and adaptations to the stimulus of exercise, the rate and magnitude of these changes will be limited by our differing genetics.
The Principal of Individual Differences
70
Our bodies will compensate to handle any repeated stress that our system faces.
Overcompensation Principal
71
In order for gains to continue, the intensity of the stress imposed must be progressively increased.
Overload Principal
72
Specific Adaptation to Imposed Demands States that our bodies will physiologically adapt according to whether we are training aerobically or anaerobically.
SAID Principal
73
States that our bodies will adapt to current exercise or lack there of. Use it or lose it.
Use / Disuse Principal
74
States that we must move from general training to specific and highly specialized training as it relates to our intended goals.
Specificity Principal
75
General Adaptation Syndrome States that we undergo stress in three stages : shock, compensation and exhaustion. Therefore we must train in cycles to account for these various stages.
GAS Principal
76
Frequency Intensity Time Type of exercise
FITT
77
Range of Motion Resistance Repititions Rest Recovery
The 5 R\'s
78
Protein : 4 Carbohydrates : 4 Fat: 9
Calories per macronutrient
79
Any agent which increases the flow of urine. Can cause dehydration.
Diuretic
80
Simple carb: glucose galactose, sugar in milk fructose, fruit sugar
Monosaccharide
81
Simple carb Sucrose: table sugar, combo glucose and fructose Lactose: Milk sugar, combo glucose and galactose
Disaccharide
82
Complex Carb Starch and Fiber
Polysaccharide
83
Refers to the relative degree to which blood sugar increases after the consumption of food. Foods below 55 are considerded low glycemic 55-70 mid glycemic Over 70 high glycemic
The Glycemic Index
84
Mainly from animal sources also coconut and palm oils. stays solid at room temp.
Saturated Fat
85
Comes from hydrogenated vegetable oils like margarine and vegetable shortening. Stays solid at room temp.
Trans Fat
86
Generally found in vegutables. Includes: Monosaturated Fat: Liquid at room temp but thicken in refrigerator. Polysaturated Fat: Liquid at room temp and in refrigerator. Both considered healthy forms of fat.
Unsaturated Fat
87
Produced by coconut oil and palm kernels. Rapidly absorbed, used as fast energy source, seldom stored as fat.
Medium Chain Triglycerides
88
Helps absorb and move fatty acids Forms cell membranes, making vitamin D and various hormones including sex hormones. Low-density lipoprotein (LDL) - Bad Cholesterol High- density lipoprotein (HDL) - Good Cholesterol
Cholesterol
89
Blood clot
Thrombosis
90
weight × body fat% = lbs of fat weight - lbs of fat = lbm
Lean Body Mass
91
The production of glucose from non-carbohydrate sources. Amino acids can be the target in this process which are provided by proteins.
Gluconeogenesis
92
Always eat 5 - 7 times a day. 1 2 3 nutrient ratio plan your nutrient intake according to your activities fat loss requires a negative calorie balance supplementation is necessary for optimal performance
5 Rules of performance nutrician.
93
Sodium and potassium
Electrolyte
94
Hardening (less elastic ) and narrowing (scarring) of arteries and arterioles.
Atherosclerosis
95
Chronically elevated level of arterial blood pressure
Hypertension
96
A disease that causes pain or stiffness in skeletal joints.
Arthritis
97
Involves the obstruction of bood supply to the heart through the three coronary arteries.
Coronary Heart Disease
98
A tightening of the airways of the lungs that result from either undue inflammation of the airways or specific triggering factors.
Asthma
99
An increase in functional capacity of muscles and other bodily tissues as a result of increased stress placed upon them.
Training Effect
100
The automatic tendency to maintain a relatively constant internal environment
Homeostasis
101
The chemical processes occurring within a living cell that are necessary for the maintenance of life. It lucludes only the chemical changes that occure within tissue cells in the body.
Metabolism
102
The base rate of metabolism that the body seeks to maintain. Results in your basal metabolic rate.
Metabolic Set Point
103
The minimum energy required to maintain the body\'s life functions at rest. Usually expressed as calories per hour per square meter of the body surface.
Basal Metabolic Rate
104
The amount of energy released when food is digested.
Kilocalories
105
A unit of heat
Calorie
106
The heat liberated from a particular food is thus a measure not only of its energy content but also of its tendency to be burned as heat
Thermogenic Effect
107
Mode of determining the \"fuel mix\" being used giving us a way to measure the relarive amounts of fats, carbohydrates, and proteins being burned for energy.
Respiratory Quotient
108
Plasma Membrane, Nucleus, Ribosomes, Endoplasmic Reticulum, Golgi Apparatus, Lysosome, Mitochondria
Name the 7 cellular organelles
109
Any of a large group of monobasic acids, especially those found in animal and vegetable fats and oils
Fatty Acids
110
The storage form of fat made up of three fatty acids and a glycerol group
Triglycerides
111
A polypeptide hormone functioning in the regulation of the metabolism of carbohydrates and fats, especially the conversion of glucose to glycogen which lowers the blood glucose levels
Insulin
112
Principal circulating sugar in the blood and the major energy source in the body
Glucose
113
Chemical process that converts lactate and pyruvate back into glucose
Glyconeogenesis
114
Epithelial, Connective, Muscle, Nervous
Name the 4 types of tissue
115
Connective tissue that connects muscle to bone
Tendon
116
Connective tissue that connects bone to bone or bone to cartilage
Ligaments
117
A catagory of nutrients including carbohydrates, protein, and fats that are present in foods in large amounts
Macronutrients
118
Fruit sugar
Fructose
119
An iron protein compound in muscle which acts to store and transport O2 in muscles. Increased amount of this protein in trained aerobic muscles.
Myoglobin
120
Principal that states that a gas will move across a semipermeable membrane from an area of high concentration to an area of low concentration
Law of Gaseous Diffusion
121
The process of mechanical or chemical breakdown of food into absorbable molecules
Digestion
122
80 Bones in the axial skeleton 126 in the appendicular skeleton 206 Total
How Many Bones in the Body
123
A fluid that lubricates the smooth cartilage in joints
Synovial Fluid
124
Short, thick contractile filaments
Myosin
125
Long, thin contractile filaments
Actin
126
jelly - like intracellular fluid found in the muscle fiber
Sarcoplasm
127
Principal stating that fibers with a high level of reliability are recruited first; those with lower levels of reliability are recruited last.
Size Principal of Fiber Recruitment
128
Concept stating that a unit is either completely relaxed or fully contracted, it is never partly contracted
All- or- none Reaction
129
An increase in size and number of tiny blood vessels surrounding cells.
Capillarization
130
Long Bone Sesamoid Bone Short Bone Irregular Bone Flat Bone
Name the 5 types of bone.
131
Arthrodial Ginglymus Condyloidal Enarthrodial Sellar Trochoidal
Name the 6 types of joints
132
Red, slow twitch fiber that generates ATP from aerobic energy systems.
Type 1 Muscle Fiber
133
A muscle that steadies or holds a body part in place
Stabilizer Muscle
134
Main muscle involved in a concentric contraction. A.K.A Agonist
Prime Mover
135
Muscle which has an action directly opposite that of the agonist.
Antagonist Muscle
136
When two muscles contract together to create one movement.
Helping Synergy
137
When a muscle contracts to stop the secondary action of another muscle.
True Synergy
138
Right and left sections
Sagital Plane
139
Anterior and posterior sections.
Frontal Plane
140
Superior and inferior sections.
Transverse Plane
141
A decrees in the angle between 2 body segments
Flexion
142
An increase in the angle between 2 body segments
Extension
143
An object at rest will remain at rest unless acted upon by an outside force. An object in motion will remain in motion unless acted upon by an outside force.
Newtons First Law of Motion
144
In order to create a force you must place a mass into motion with acceleration and a change in velocity.
Newtons Second Law of Motion
145
Objects in contact exert equal and opposing forces on each other
Newtons Third Law of Motion
146
A rigid bar that turns about an axis of rotation or fulcrum
Lever
147
W=F×D
Define Work
148
Work done in a unit of time
Define Power
149
Has a fulcrum between the force and the resistance. Seesaw.
First Class Lever
150
The weight is distributed between the fulcrum and the application of force. Wheelbarrow
Second Class Lever
151
Force is applied between the fulcrum and the resistance. As seen in bicep curl.
Third Class Lever
152
Wheel and Axle Pulley Pushing and Pulling
Force Transmission Arrangements in the Body
153
Downward pulling force that creates resistance
Gravity
154
The end of the femur and the tibia bones
The knee joint is made up of which bones?
155
Predominantly 2 joint muscles: Hamstrings, rectus femoris, gracilis, sartorius, & tensor fascia latae. As well as the gastrocnemius on the lower leg.
The knee joint is comprised of which muscles?
156
Gastrocnemius and soleus on posterior side. Tibialis anterior on anterior side.
The ankle joint is made up of which muscles?
157
Supraspinatus teres minor infraspinatus subscapularis
List the rotator cuff muscles.
158
Clavicle Scapula
The shoulder girdle is made up of which bones?
159
All act on movement of the scapula. Trapezius Levator Scapula Rhomboid Serratus Anterior Pectoralis Minor
Name the shoulder girdle muscles.
160
The ends of the humerus and ulna bones.
The elbow joint is made up of which bones?
161
Mass × Acceleration
Force
162
Constant Resistance Variable Resistance Accomodating Resistance Static Resistance
List the Four Technologies of Training Equipment
163
Ability to take in, transport and utilize O2
Aerobic Fitness
164
Physical activity that places demand on the O2 pathways that supply blood to muscles.
Aerobic Exercise
165
Exercising aerobically in order to improve your level of aerobic fitness.
Aerobic Training
166
Quantity of O2 present during and after exercise.
Oxygen Debt
167
(VO2 MAX) Amount of O2 that can be transported to your body\'s tissues from your lungs.
Maximum Oxygen Consumption
168
VO2 Max is divided by body weight.
Aerobic Power
169
Amount of aerobic exercise you must perform in order to maintain your existing level of aerobic fitness.
Aerobic Maintenance
170
The minimum heart rate (intensity) that must be exceeded if significant changes in aerobic fitness are to result.
Aerobic Training Threshold
171
Upper limit of training intensity beyond which additional training does not have a positive effect on your aerobic fitness level.
Anaerobic Threshold
172
Adjustments your body makes to the aerobic demands that are placed upon it.
Aerobic Training Effect
173
The ability to flex, extend, or circumduct the joints through their full intended range of motion.
Flexability
174
Located at the musculotendon junction, detects the magnitude of machanical stress at the this location.
Golgi Tendon Organ
175
Small elliptical bodies which lie in the deep layers of the skin in close proximity to the GTO\'S. Sensitive to quick movement and deep pressure.
Pacinian Corpuscles
176
Swinging limbs in a controlled manner.
Dynamic Stretching
177
Involves deep tissue manipulation. Breaking the muscle to muscle bond to enhance range of motion.
Facial Stretching
178
Mesomorphic - Muscular bidy type Ectomorohic - Slim, lean body type Endomorphic - Fat, round body type
Body Types (Somotypes)
179
Describes relative weight for height. Weight (lbs) / Height( in ) × Height ( in ) × 704.5
Body Mass Index ( BMI )
180
Fat required for normal physiological functioning. Stored in heart, lungs, liver, spleen, muscles.
Essential Fat
181
Stored in adipose tissue. Includes fatty tissue that protects the various internal organs and subcutaneous fat.
Storage Fat
182
Establish yourself as a professional Data Collection Guided Discovery Feel the water before jumping in Establish an integrated fitness lifestyle based on your clients informed objectives
List the 5 stages of the drawing in process.
183
Visual Auditory Kinethetic / Tactile
List the three domains of communication.
184
220 - Age
Maximal Heart Rate
185
Fat in abdominal region
Viceral Fat
