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PT responsibilities Flashcards

0
Q

Exercise physiology

A

Study of cellular reactions within body during and after exercise

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1
Q

Benefits of HRM

A 
Improved performance
Improved efficiency
Increased motivation 
Increased knowledge
Adaptability
Accountability
Objective assessment
Objective training
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2
Q

General Adaptation Syndrome

GAT

A

Adaptation due to stress out on body

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3
Q

Role of PFT

A

Assess
Design
Instruct

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4
Q

Overload

A

When stress of exercise causes the body to increase efforts more than normally accustomed to

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5
Q

Optimum training

A

After body has had enough time to recover from original bout of exercise the work capacity increases to a level greater than the original

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6
Q

Overtraining

A

When stress is too intense or there isn’t insufficient recovery time work capacity goes down

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7
Q

Detaining

A

Time between exercises too long leading to decreased performance

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8
Q

Nervous system

A

The bodies of means of receiving and responding to events in the internal and next turtle environment. It is the command center of the body and first to adapt to exercise

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9
Q

2 parts of Nervous system

A

Central NS- composed of brain and spinal
Cord

Peripheral NS- lies outside of CNS and includes sensory and motor division

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10
Q

2 parts of Peripheral NS

A

Sensory division- informs CNS of stimuli

Motor division- initiates muscular and glandular response

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11
Q

Somatic NS

A

Creates movement via motor neurons to muscles

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12
Q

Autonomic Nervous System

A

Controls involuntary functions of the body like heart rate and blood pressure

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13
Q

Two parts of the autonomic nervous system

A

Sympathetic NS- fight or flight (increased bp)

Parasympathetic NS- rest and digest (bp goes down)

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14
Q

Muscular system

A

Specialized cells of the body with contractile ability in order to create movement

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15
Q

Skeletal system

A

Creates basic structure of the body getting framework and is the sight of blood cell formation

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16
Q

All are nothing of Skeletal muscle

A

If muscle contracts it will contract on whole length of muscle. You can’t train part of a muscle

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17
Q

Circulatory system

A

Transport system of the body including cardiovascular and lymphatic system

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18
Q

Respiratory system

A

Brings in oxygen and excretes carbon dioxide and water

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19
Q

Gastrointestinal system

A

Converts consumed food into smaller molecules for body use and excretes the rest

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20
Q

Integumentary system

A

Covers the body and provides protection

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21
Q

Urinary system

A

Creates stores and eliminates urine

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22
Q

Reproductive system

A

Sex organs for development of offspring

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23
Q

Endocrine system

A

Communication system of the body it produces hormones that signal change in the body

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24
Q

Kinetic chain

A

Consists of the nervous system muscular system and skeletal system. It is a chain of systems that link together to create human movement

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25
Q

Neurons

A

Process and transmit info between central nervous system and the body. The signal is coming down from the brain

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26
Q

Law of facility

A

When and and impulse passes through a given set of neurons to the exclusion of others it tends to do it again and each time transverse path… Body can then adapt and able to respond with greater ease

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27
Q

3 phases of learning

A

Cognitive phase- think about exercise and what it takes from CNS…usually very uncoordinated

Associative phase- increased consistency in repeating movement …body more aware of position in space

Autonomic phase - skill performed automatically

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28
Q

Mechanical Efficiency

A

Measure of work put in vs work put out

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29
Q

Movement pattern

A

Series of anatomical movement with common elements of space occurring in same plane of motion

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30
Q

Motor skills

A

Activities requiring voluntary head, body or limb movement to achieve goal

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31
Q

Motor learning

A

Study of acquisition of motor skills, performance enhancement if learned motor skills and difficulties due to injury, disease or motor impairment

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32
Q

Motor control

A

Study of how neuromuscular system functions to activate and coordinate muscles and limbs involved in performance or motor skills

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33
Q

3 types of muscle

A

Skeletal (striated) muscle- capable of voluntary contractions and they control movement

Smooth muscle- involuntary muscles excluding heart (digestive tract, bladder, uterus, and blood vessel walls

Cardiac muscle- involuntary muscle (heart) with some striations

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34
Q

Skeletal muscular system

A

Anatomical system most effected by exercise

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35
Q

Fascia

A

Sheet of fibrous connective tissue that separates and contains muscle

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36
Q

3 layers of fascia

A

Epimysium- outermost layer completely covering muscle

Perimysiym- groups muscle fibers into bundles

Endomysium- inner most layer surrounding individual muscle fibers

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37
Q

Tendon

A

Fibrous cord attaching muscle to bone

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38
Q

Motor unit

A

A motor neuron and all the muscle fibers it activates

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39
Q

All or none theory of muscle fiber activation

A

Once muscle fiber inner ayes it’s either on or off (no partial contraction)

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40
Q

Action potential

A

Muscle fibers contract in response to electrical signal sent by motor neuron

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41
Q

3 types of muscle fibers

A

Type 1- slow twitch aerobic fibers(good for endurance exercise longer than 3 min)

Type 2A- moderately fast twitch (best for activities btwn 30sec-2min

Type 2B- fast twitch anaerobic (good for brief powerful like weight lifting and sprints)

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42
Q

4 steps to bridging gap btwn current health/fitness level and future goals

A

Assess
Design
Instruct
Re Assign

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43
Q

Explicit vs implicit goals

A

Explicit- goals mentioned by client

Implicit - implied but not mentioned

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44
Q

Eccentric contraction

A

Strongest muscular action
Lengthening of muscle fiber
Most prone to injury here

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45
Q

Concentric contraction

A

Weakest muscle action

Shortening of muscle fiber

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46
Q

Isometric contraction

A

Muscle neither lengthens or shortens

Ex holding elbow @90degree in curl

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47
Q

Isotonic

A

Exercise where concentric and eccentric generated to move where muscle force doesn’t change

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48
Q

Isokinetic

A

Exercise where muscle speed is consistent

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49
Q

Hyper trophy

A

Increase in muscle size

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50
Q

Hyperplasia

A

Increase in muscle cells in body with corresponding increase in muscle size (rare)

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51
Q

Atrophy

A

Wasting or loss if muscle tissue resulting from lack of use

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52
Q

Post exercise muscle soreness (PEMS)

A

Sore btwn 24-48 hrs post workout

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53
Q

Delayed onset muscle soreness DOMS

A

Soreness beyond 48 hrs

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54
Q

Roles of skeletal muscle

A

Prime mover (agonist) -concentric movement

Assistant mover (synergist)- indirectly brings movement

Antagonist- muscle responsible for opposing concentric

Stabilizer- muscle responsible for stabilizing adjacent segments

Neutralizer- muscle eliminating undesired muscle

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55
Q

Types of strength

A

Absolute- max amount of strength needed to produce 1 rep max

Relative strength- max force muscle can generate in relation to body weight (good for gymnast)

Strength endurance- ability to sustain muscular contraction for long duration (ex good for rowing)

Power- measure of how quickly work is performed (force x distance)

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56
Q

Roles of skeletal system

A 
Levers for movement
Support
Protection 
Storage of calcium
Blood cell formation
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57
Q

Bones

A

Comprised of 60-70% cal, phosphate and collagen and 25-30% water

Respond best to compressive force

Long bones most important because they cause lever for movement

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58
Q

Epiphysis plate

A

Growth plate

Concern for training kids bc if they hurt this they may not grow

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59
Q

Wolfs law

A

Bones adapt to mechanical stress put on it

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60
Q

Resorption

A

Breakdown of bone and release of minerals to blood

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61
Q

Deposit

A

Bone formation by deposit of bone minerals

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62
Q

Osteoporosis

A

When resorption is greater than deposit leads to brittle bones

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63
Q

Joints

A

Area between bones used to connect two parts together

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64
Q

3 types of joints

A

Synarthroidal- non moving fuse joint (pelvis)

Amphearthroses- semi moving (sacroillium joint)

Diarrthroidial- free moving joint (hip and knee)

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65
Q

Diarthrodial characteristics

A

Cartilage for cushion
Cavity that encapsulates joint
Synovial membrane releasing fluid to make movement easy

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66
Q

2 types of diartheodial joints

A

Saddle- 2 degree of motion

Candyloid- 1 plane of motion

Hinge- 1 degree of freedom

Plane- flat surface transition between 2 bones

Pivot

Mulhaxial (ball and socket)

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67
Q

Arthrokinematics

A

Motion occurring between joint surfaces

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68
Q

Ligament characteristics

A

Connective tissue connecting bones
Contains collagen
Maintains contact surface of joints by preventing unwanted motion
Passive stabilizer not meant to be stretched

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69
Q

Catabolism

A

Breakdown of molecules to release energy

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70
Q

Anabolism

A

Building molecules using energy

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71
Q

How does overtraining occur?

A

When catabolism reaction so big anabolic can’t occur leading to Illness

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72
Q

Oxidation

A

Process of removing electron from molecule

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73
Q

Enzyme

A

Regulates speed of cellular chemical reactions

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74
Q

Calorie

A

Measurement of heat

1c=1kcal=4.2kj

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75
Q

ATP

A

Immediate source of energy for muscular contraction

Formed when adp and phosphate combine leading to energy release.

Primary energy for all muscle cells

Primary source for up to 5 sec

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76
Q

Aerobic system of energy

A

Dominant when oxygen is delivered to cell to meet energy production needs (when muscle is at rest)

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77
Q

Anaerobic system of energy

A

Dominant when body goes to work (exercise) and oxygen can’t be delivered quick enough so must rely on anaerobic to gain ATP

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78
Q

3 anaerobic ATP pathways

A

Anaerobic pathway 1: phosphocreatine….stores phosphate in muscles and used as immediate form of energy but can quickly replenish ATP (high intensity short duration)

Anaerobic pathway 2: capable if producing energy quickly without oxygen (breakdown of glucose or glycogen to pyruvate) primary during strength training

Aerobic oxidation- gets fuel through oxygen….main fuel during low intensity

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79
Q

Lactate

A

When there is not enough oxygen getting to muscles (burning sensation in muscles)

Produced when body runs out of ATP

At rest it takes 25 min to remove 50% of lactate from muscle and 75 min to remove 95%

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80
Q

Lactate threshold

A

When lactate is produced so fast you begin to peak

The higher the lactate threshold the higher intensity a person can work out

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81
Q

Anaerobic threshold

A

Aerobic metabolism can’t contribute to all energy source at anaerobic levels

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82
Q

Fat vs carbs burning

A

Fat burns aerobically

Carbs burn anaerobically

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83
Q

Mitochondria

A

Site if cellular aerobic energy production

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84
Q

Kreb cycle

A

Chemical reactions to help convert macronutrients into Usable energy
Removed hydrogen from ingested molecules

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85
Q

Lipolysis

A

Breakdown of fat to make ATP

Primary energy during rest and low impact

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86
Q

Energy systems and when they are primary

A

1-5 sec ATP
6-8 sec cp
9-120 sec glycolysis
2+ min aerobic glycolysis

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87
Q

Roles of cardiovascular system

A 
Deliver oxygen and nutrients
Removal of waste and co2
Transport hormones
Maintenance of body temp
Prevention of infection
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88
Q

Heart and chambers

A 
4 chambers (left and right atrium are upper and left and right ventricle are lower)
Driving force of circulatory system 
Blood flow: la-> lv -> aorta -> arteries -> capillaries -> veins -> return to heart
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89
Q

Right ventricle

A

Pulmonary circulation

Blood flow from body to lungs

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90
Q

Left ventricle

A

Systemic circulation

Blood from lungs to body

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91
Q

Venous return

A

Process of bringing deoxygenated blood back to right atrium

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92
Q

Artrioventrucular

A

Located between atria and ventricles to prevent backflow

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93
Q

Blood pressure

A

Measure of contraction of heart

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94
Q

2 phases of blood pressure

A

Systolic- cardiac muscle contracts (larger number )

Diastolic- cardiac muscle relaxes (smaller number)

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95
Q

Normal and high bp

A

Normal bp 120/80

High bp 140/90+

When exercise stops abruptly blood can pool in extremities

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96
Q

3 types of blood vessels

A

Arteries
Veins
Capillaries

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97
Q

Vasalva maneuver

A

Any increase in muscular power by muscles becoming more tense making it difficult to breath

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98
Q

Heart rate

A

Beats per min

Only practical way to determine intensity

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99
Q

Normal hr

A

60-80 non

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100
Q

Max hr mhr

A

Max number of contractions heart will beat in 1 min (220-age)

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101
Q

Heart rate reserve hrr

A

Diff between mhr and the

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102
Q

Target hr thr

A

Ideal hr intensity during exercise 50-85% of hrr)

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103
Q

Recovery hr

A

Post effort drop in hr

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104
Q

Cardiac output (q)

A

Measure of how efficiently heart can deliver oxygen

Hr x stroke vol

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105
Q

Aerobic capacity

A

Vo2max

Max oxygen consumption during max effort lasting longer than 2 min and less than 5 min

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106
Q

Karvone equation

A

Determines what training level to train at
Hrr=mhr-rhr
Mhr=220-age

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107
Q

3 external systems influencing hr

A

Parasympathetic NS
Sympathetic NS
Endocrine

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108
Q

Parasympathetic NS

A

Part of autonomic NS that controls involuntary functions (rest and digest)

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109
Q

Vagus nerve

A

Stimulates involuntary actions of cardiovascular system

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110
Q

Sympathetic nervous system

A

Fight or flight response increases blood pressure heart rate and decreases digestion

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111
Q

Endocrine system

A

During sympathetic stimulation hormones are released example norepinephrine and epinephrine

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112
Q

Anabolic threshold

A

AT
Point at which athlete begins to redline
The highest level of sustained intensity of exercise in which measurement of oxygen uptake can’t occur for entire energy requirements
*indicator of athletic performance

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113
Q

Respiratory exchange ration

A

RER
Determines primary source of fuel i.e. fats or carbs

The lower the fee the greater % of fat used for fuel (anaerobic training decreases rer)

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114
Q

Benefits of cardiovascular training

A 
Increase anaerobic threshold
Increased stroke volume
Increased cardiac output
Increased oxygen utilization
Decrease blood pressure
Decreased heart rate
Improved respiratory efficiency
Increased capillaries and mitochondria
Increased lactate and anaerobic threshold
Increased ATP CP and glucose stores
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115
Q

When you increase anaerobic threshold and aerobic capacity a.k.a. do more cardiovascular…

A

You are able to increase fat burner deficiency as well as decreased exercise heart rate and post exercise increase in metabism

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116
Q

Overreaching

A

A state where a few days of rest or light exercise enables the body to recover and return to a normal physiological state

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117
Q

Overtraining

A

The state of fatigue or physiological malfunctioning where it may take weeks months or even years to return to normal

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118
Q

Signs of overtraining

A 
Elevated heart rate and blood pressure
Difficulty sleeping
Fatigue
Decreased interest in exercise
Illness
Failure to progress
Excessive weight loss
Frequent muscle cramps
Amenorrhea
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119
Q

Negative pressure breathing

A

Changing the pressure inside the lungs relative to the pressure of the outside atmosphere

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120
Q

Spirometer

A

Major of vital capacity of lungs

Machine to determine aerobic capacity

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121
Q

Vital capacity

A

VC

Max amount of air that can be forcibly inhaled and exhaled

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122
Q

Tidal vol

A

TV

Amount of air that is normally inhaled and exhaled

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123
Q

Residual volume

A

RV

Air which always remains in lungs following maximal exhale

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124
Q

Experiatory reserve volume

A

Erv

Amount of air that can be forcibly exhaled during normal exhalation

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125
Q

Total lung capacity

A

TLC

Sum of the vital capacity and residual volume

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126
Q

Kinesiology

A

The study of human movement

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127
Q

Anatomical position

A

Position of standing erect with palms facing forward or externally with

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128
Q

Anatomically neutral

A

Standing erect with palms facing body

Fundamental starting position

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129
Q

Planes of motion

A

Frontal- divides body into front and back halves
Sagital- divides body into right and left halves
Horizontal- divides body into top and bottom halves

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130
Q

Anatomical axis

A

Of movement that occurs in a plane along An axis running perpendicular to the plane

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131
Q

Longitudinal axis-

A

contains movement that occurs in horizontal plane along longitudinal axis (ex turning neck left and right

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132
Q

Anterior posterior axis

A

Movements in frontal plane occurring along anterior posterior axis
Ex lateral shoulder raise

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133
Q

Coronal axis

A

Movement around sagittal plane along Coronel axis

Example kicking leg forward

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134
Q

Sagittal plane movements

A

Forward and back movements ex lunge
Flexion- bending movement where relative angle between 2 adjacent segments decrease (curl)
Extension- bending movement or relative angle between two adjacent segments increase (arm extension)

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135
Q

Frontal plane movement (anterior posterior axis)

A

Movement out to side
Abduction (movement away from midline)
Adduction (movement towards midline)

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136
Q

Transverse and of movement (longitudinal axis)

A

Rotational movement
Internal/ medial rotation- rotates body towards midline if body (ex rotation of arm forward)

External / lateral rotation- rotation of body away from midline of body (ex rotate body part away from midline of body

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137
Q

Types of anatomical movement

A

Anterior- Front of body relative to another reference point

Posterior- back of body relative to another reference point

Superior- above reference point

Inferior- below reference point

Medial- Close to midline of body

Lateral- relatively far away from Midline

Proximal- position close to reference point

Distal- position farther from reference point

Unilateral -Refers to only one side

Superficial- near surface

Deep- beneath the surface

Cephalic- towards the head

Caudal- towards the bottom

Supine- lying on backside

Prone- lying facedown

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138
Q

Movements of scapula

A

Protraction- pulling shoulder forward

Retraction- pulling shoulder back

Elevation- shoulder shrug

Depression- lowering of shoulder

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139
Q

Ankle joints

A

Lower end of tibia
Medial malleous of tibia
Lateral malleous of tibia
Trochlear surface of tibia

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140
Q

Movements of ankle

A

Plantarflexion- foot pointed down

Dorsi flexion- foot raised up (extension)

E version- outward rotation of foot

In version- inward rotation of foot

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141
Q

Lateral flexion

A

Spinal movement in frontal plane… Tilting side to side

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142
Q

Circumduction

A

Cone shaped movement by body… Circling shoulder

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143
Q

Supination

A

At wrist where Palm rotates to face forward
At ankle it’s triplane motion using simultaneous movements from aversion aduction and Dorsi flexion

Overall pronation leads to flatfoot

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144
Q

Knee joints

A

Largest synovial joint in body

2 condyles of femur

2 condyles of tibia

Posterior surface of patella

Hinge joint capable of flexion/ extension

Ligament support- mcl, lcl, acl, pcl

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145
Q

Lumbo pelvic hip complex

A

Pelvis

Sacroiliac joint

Pelvic tilt (anterior and posterior)

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146
Q

Hip joint

A

Most mobile joint

Hip flexion and extension

Hip abduction and aduction

Hip internal and external rotation

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147
Q

Spine parts

A

Cervical vertebrae

Thoracic

Lumbar

Sacrum

Coccyx

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148
Q

Spine motion

A

Flexion and extension

Lateral flexion

Rotation

Pelvic tilt (anterior and posterior)

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149
Q

Intervertebral disk

A

Allows you to flex and rotate by distributing force and shock

Movement affects position of nucleus

Most vulnerable in flexed (forward position)

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150
Q

Shoulder bones

A

Clavicle

Scapula

Humerous

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151
Q

Shoulder joints

A

Glengumerous joint
Scapulothoracic
Sternoclavicular
Acromioclavicular

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152
Q

Shoulder movement

A

Flexion and extension

Aduction and abduction

Internal and external rotation

Shoulder horizontal aduction and abduction

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153
Q

Elbow bones

A

Humerous

Radius (thumb side)

Ulna (pinky side)

Ulna and radius only 2 bones to cross over each other in body

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154
Q

Elbow movement

A

Pronation (palm down)

Supination (Palm up)

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155
Q

3main parts of muscle

A

Belly - bulging part of muscle

Origin- less moveable attachment

Insertion- moveable attachments

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156
Q

Calve muscles

A

Soleus

Gastrocnemius

Perineum longus

Anterior tibialis

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157
Q

Knee flexors

A

Bicep femoris

Semitendineosus

Semimebranosus

Gastrocnemius

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158
Q

Knee extensors

A

Rectus femoris

Vastus intermedius

Vastus lateralis

Vastus medialis

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159
Q

Thigh muscles (hamstrings)

A

Bicep femoris

Semi tendinosis

Semi membranosus

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160
Q

Hip extensor muscles (glutes)

A

Gluteus Maximus

Gluteus medius

Gluteus minimus

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161
Q

Hip extensor muscles

A

Gluteus Maximus

Bicep femoris

Semitendinosus

Semimbraneous

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162
Q

Hip flexor muscles

A

Psoas major

Iliacus (inside portion of hip)

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163
Q

Assistant hip flexors

A

Rectus femoris

Tensor fascia latae

Sartorius

Pectineus

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164
Q

Hip adductor muscles

A

Adductor brevis

Adductor longus

Adductor Magnus

165
Q

Hip external rotation muscles

A

Piriformis

Gemellus superior

Gemellus inferior

Boturator internus

Obterator externus

Quadratus femoris

166
Q

Hip internal rotation muscles

A

Gluteus minimous

Tensor fascia latae

Semitendinosus

Semimembranosus

Gluteus medius

167
Q

Main muscles of ankle and foot

A

Gastrocnemius (calf)

Soleus (calf)

Anterior tibialis (main muscle in Dorsi flexion)

Peroneus longus (main muscle in eversion)

168
Q

Vertebral column muscles

A

Transverse abdominus (stops spine from buckling under compressive loads)

Rectus abdominus (posteriorly tilts pelvis and increases intra abdominal pressure)

Internal obliques (same side spinal rotation)

External obliques (opp side spinal pressure)

Quadratus lumborum- lateral flexion)

169
Q

Vertebral posterior column muscles

A 
Illiopsoas
Lumborus
Thoracis
Cervisis
Longissimus capitis
Spinalis thoracis
170
Q

Core anterior muscles

From deep to most superficial

A

Transferees abdominis

Internal oblique

Rectus abdominis

External oblique

171
Q

Shoulder girdle muscles (traps)

A

Upper fibers (scapula and rhomboids)

Middle fibers

Lower fibers

Rhomboid major and minor

Levator scapulae

Serratus anterior

Major flexors (anterior delt, upper clavicular pectoralis major, coractrachialis)

Major extensor muscles ( lattisimus Dorsi, lower pectoralis major, teres major)

172
Q

Shoulder girdle muscles (rotator cuffs)

A

Subclavical (stabilizes rotator cuff)

Pectoralis minor (pulls scapula anterior)

Latissimus dorsi (extends, adducts and externally rotates humerus)

Teres minor (internally rotates humerus)

Coracobra chialis (flexes and adducts arm)

Rotator cuff

173
Q

Rotator cuff parts

A

Supra spinatus (stabilizes shoulder during swimming/ throwing)

Infra spinatus (external rotation of humerus)

Teres minor (external rotation of humerus)

Sub scapularis (internal rotation of humerus)

174
Q

Shoulder girdle muscles (deltoids)

A 
Anterior fibers (flexion, internal
Rotation)

Lateral fibers (abduction)

Posterior fiber (extension and external
Rotation)

Pectoralis major (flexion)

175
Q

Shoulder abductor muscles

A

Middle delt

Suprapinatus

176
Q

Shoulder adductor muscles

A

Lats

Exterior chest

177
Q

Horizontal adduction on shoulder

A

Pectorals major

Anterior delts

Cortical bracialis

178
Q

Horizontal abductor

A

Teres minor

Infaspinatus

179
Q

Upper arm muscles

A

Bicep brachii

Brachialis

Tricep brachii

180
Q

Forearm muscles

A

Brachio- radialis

Supinator

Pronatir teres

Pronator quadratus

181
Q

Elbow muscles

A

Flexors (bicep brachii, brachislis, brachiradialus)

Extensors (tricep brachii, anconeus)

Pronating (supinator)

182
Q

Biomechanics

A

Evaluates motion of living organisms and the actions of force on it

183
Q

Why is biomechanics important

A

Analyze movement

Optimize movement

Max performance and min injury

Look at joints then muscle to see what forces are effected

Enhance performance by using mechanical principles to improve technique

184
Q

Exercise

A

Mechanical stress placed on body in which body will adapt to

185
Q

3 premises of exercise

A

Premise 1: primary physiological effects of exercise are in direct response to mechanical stress placed on body

Premise 2: in order to facilitate proper adaptations for our clients we have to understand forces

Premise 3: proper understanding and implementation of biomechanics essential to all training

186
Q

Trainers must

A

Analyze and optimize in order to maximize performance and minimize injury

187
Q

Kinematics

A

Study of movement itself without regard to forces on it

Analysis includes speed, distance, and acceleration

188
Q

Kinetics

A

Study of forces acting on system

189
Q

Kinesiology

A

Scientific and artistic study of human body

190
Q

Force

A

Push or pull based on mass x acceleration that will start, stop or speed something up

Something over time that will change objects momentum

191
Q

Internal forces

A

Produced inside body

192
Q

External forces

A

Gravity and our own bw, fluid, elastics

193
Q

Momentum

A

Measurement of objects motion

194
Q

Stress vs strain

A

Increase force or decrease area putting force on and it wil increase stress and increase strain

195
Q

Steps of biomechanic analysis

A

DOEI

Describe (goal, start position, motion)

Observe (start position, motion) start w/ movement then outside forces then inside forces

Evaluate (start position, motion)

Instruct (start position, motion)

196
Q

Scalars

A

Quantity that can be fully described by its magnitude

Ex: mass of dumbbell would be same in gym as it would be on moon even though weight changes

197
Q

Vector

A

Something that has both magnitude and direction

Ex dumbbell would weigh more on earth than moon

198
Q

Types of movement

A

Linear- all PTs on object move together in same distance and same direction at same time
(Rectilinear or curvilinear)

Angular (rotary)- movement around fixed axis in curved path ex door hinge…measured in degrees

General- objects free to move w/ out fixed

199
Q

Displacement

A

Vector quantity describing change in position without regard to path taken

200
Q

Velocity

A

Rate in change of position of objects (how fast it’s moving)

Avg velocity=change in displacement/change in time

201
Q

Average speed=

A

Change in distance/ change in time

202
Q

Acceleration

A

How quickly something is moving

Velocity/time

203
Q

Momentum

A

Mass x velocity

204
Q

Newton’s first law of motion

A

Objects will maintain motion unless outside force speeds it up or slows it down

205
Q

Compound movement (multi joint)

A

Overall movement due to several joints working together (ex single arm row or squat)

206
Q

Single joint movement

A

Overall movement due to one joint moving around axis (ex bicep curl or knee extension)

207
Q

Closed chain

A

Compound movement where movement of one joint will produce predictable motion at another joint

Ex barbell squat (if knee joint moves hip joint will too)

208
Q

Open chains

A

Single or compound joint movements where movement if one joint doesn’t require movement of another joint (ex dumbbell bench press)

209
Q

Force

A

Vector quantity exerted between 2 bodies in contact

210
Q

Weight

A

Type of force measuring objects gravitational attraction to earth (gravity x mass)

211
Q

Impulse

A

J

A force applied to an object overtime it causes momentum to change

212
Q

Work

A

The product of force on an object in the distance it moves in the direction of the force
Force X distance

213
Q

Power

A

The rate of doing work

Work/time

214
Q

Levers

A

Rigid object that transmits and modifies force

When forces are applied at two points of the object and it turns about the third point

215
Q

Axis

A

The point which a lever rotates around due to applied force

216
Q

Lever arm

A

Portion of lever that is a fixed distance from access to point of applied force

217
Q

Effort/ force arm

A

Fa

A type of lever arm which is measured from the distance of the access to the force causing movement of the lever

218
Q

Resistance arm

A

Type of lever arm which is distance from axis to force that resists effort force

219
Q

3 classes of levers

A

First class lever- a lever in which the axis lies between the effort force and resistance force

Second class lever- lever where resistance force acts between axis and effort force

Third class lever- lever where effort force acts between axis and effort force

220
Q

Torque

A

The ability of a force to cause rotation around and axis

221
Q

3 elements of torque

A

The amount if force applied to lever

The distance of the application of force to lever

Angle of force being applied to lever

222
Q

Force angle

A

Angle between force vector and lever on side of joint axis

At 90degree all force is causing torque

Not directly related to joint angle

Changes as muscle relationship to bone changes with motion

223
Q

Momentum arm

A

Shortest distance between force vector and joint axis

Measured by drawing line perpendicular from force vector to axis of rotation

224
Q

Compression

A

Force upon lever directed towards contact surface

225
Q

Distraction

A

Force on lever directed away from contact surface

226
Q

Shear force

A

Force that lies parallel to contact surface

227
Q

Anthropemtry

A

Measurements of physical features of human body like lever length

Technique will change based on body type to decrease injury

228
Q

Length tension relationship of muscles

A

Highest tension when slightly past resting length of muscle

Decreased ability when muscle is elongated so far there’s minimal actin myosin overlap or so shortened no actin myosin sliding can take place

229
Q

Components of muscle contraction

A

Contractile (active) component- found in myofibrils where cross bridging of actin and myosin take place

Series elastic (passive)component- found in tendon and actin myosin Crossbridge. Ask like a spring slowing down muscle force buildup

230
Q

Components of torque

A

The greater the force the greater the load

The longer the lever the more the load

The closer the angle to 90° the more the load

The longer the momentum arm the more the load

231
Q

Three stages of elbow resistance

A

Stage one(easy)- minimal torque arm is down and resistance is pulling down

Stage 2 (hardest)- force vector at 90° to lever creating torque

Stage 3(moderate)- elbow fully flexed with weight pulling down into elbow joint creating compression

232
Q

Flexibility

A

Ability of joint to achieve full range of motion with proper balance of elasticity and plasticity

233
Q

Elasticity

A

The ability of both muscular and connective tissue to return to normal length after being stretched

234
Q

Two components of elasticity

A

Paralleled elastic component- epimyseum, perumysium, endomysium

Series elastic component- tendon

235
Q

Plasticity

A

Ability of connective tissue to achieve a new and greater length after stretch with out returning to normal length

236
Q

Muscle spindle

A

Protects muscle from over lengthening by quickly contracting muscle

237
Q

Golgie tendon organ

A

Protect muscle by causing it to relax when muscle develops too much tension… Allows you to stretch further

238
Q

Autogenic inhibition

A

Active causing muscles relax

239
Q

Reciprocal inhibition

A

When antagonist relaxes due to contraction by agonist

240
Q

Types of stretching

A

Static stretching

Dynamic stretching

Ballistic stretching

PNF stretching

SMFR stretching

241
Q

Static stretching

A

Gradual lengthening by holding same resistance for 20 to 30 seconds. Best utilized after work out

242
Q

Dynamic stretch

A

Full range of motion. Best utilize either before exercise or in between but not at end

243
Q

Ballistic stretching

A

Quick explosive movement focuses on mobility

Bobbing bouncing jerking

244
Q

PNF stretching

A

Partner assisted stretching .passive and active

245
Q

SMFR stretching

A

Self myofascial release…. Pressure from Sarah from roller. Make sure to go full length of muscle roll until tightness is 25% less

Best before and after exercise

246
Q

Warm up

A

5 to 10 minutes allowing appropriate increase body temp and blood flow circulation

247
Q

Cool down

A

10 to 15 minutes at 40 to 50% intensity to decrease soreness and rid body of metabolic waste

248
Q

Ankle/foot joint normal ROM

A

Dorsi flexion 10-20degree
Plantar flexion 45degree
Inversion 30 degree
Eversion 20degree

249
Q

Hip joint normal ROM

A 
Hip external rotation 45degree
Hip internal rotation 45degree
Hip flexion 90-120degree
Hip extension 15-30degree
Hip abduction 30-45 degree
Hip adduction 30degree
250
Q

Spine joints normal ROM

A 
Lumbar flexion/extension 12-20degree
Lumbar lateral flex ion 3-8degree
Lumbar rotation 1-5degree
Thoracic flex/extension 3-12degree
Thoracic lateral flexion 5-8 degree
Cervical flex/extension 3-8 degree
Cervical lateral flexion 0-9degree
Cervical rotation 0-47degree
251
Q

Shoulder joint normal ROM

A 
Shoulder flex ion 160-180degree
Horizontal flex 135degree
Shoulder extension 40-60 degree
Horizontal extension 45 degree
Shoulder abductor 160-180
Shoulder adductor 50-75
Shoulder internal/external rotation 90degree
252
Q

Wrist joint normal ROM

A

Supination 90degree

Pronation 90degree

253
Q

Four parts to nutrition

A

Ingestion
Digestion
Absorption
Metabolism

254
Q

Six categories of nutrients

A 
Carbs
Fats
Protein
Water
Vitamins
Minerals
255
Q

Carbs

A

Provides glucose for brain and Provide energy for muscles (4cal/g)

Stored in muscles

Carbs are only source of vit c and fiber

Should get 45-65% of cal from carbs

256
Q

3 types of carbs

A

Sugar

Starch

Fiber

257
Q

Simple vs complex carbs

A

Simple (mono and disaccharides) ex sugar, soda honey

Complex carbs (starches and dietary fiber) ex grains and veggies and fruits….provides sustainable energy and reduces rush of heart disease

258
Q

3 sub groups of fiber

A

Functional fiber (performs specific beneficial functions in body like stabilizing blood sugar )

Dietary fiber (non digestible carbs and lignins in plants)

Total fiber (sum of functional and dietary)

259
Q

Recommended daily fiber intake

A

Men 19-50yrs recommended 38g but avg guy only gets 13.7g

Women 19-50yrs recommended 25g but avg only gets 13.2g

260
Q

Recommended carb intake

A

Moderate intensity (2.3-3.2g/ lb of bw)

Vigorous intensity (3.2-4.5g/lb of bw)

Extreme endurance (4.5-6g/ lb of bw)

261
Q

Amino acid

A

Building blocks of protein…all protein made up of chains of aminos

262
Q

Essential amino acid

A

Can’t be synthesized by body so must get from diet

If body doesn’t get all essential aminos body will slow and protein production will slow

Animal protein high in them and plant usually only has one

263
Q

Recommended protein intake

A

Sendentary- .4g/lb of bw

Recreational athlete- .5-.7g/lb of bw

Endurance athlete- Only supplies 5-15% of energy during rest so recommended .6-.7g/lb of bw

Strength training- .7-.8g/lb of bw

264
Q

Types of fats

A

Saturated- solid at room temp (butter, animal fats)

Monounsaturated - liquid at room temp (olive oil,canola)

Polyunsaturated - liquid at room temp (flax oil, fish oil)

Trams fat- vegetable fats changed through hydrogenation

265
Q

Gastric system emptying

A

Takes stomach 1-4 hrs to empty

Carbs eaten alone leave fastest (under 1hr)….quicker carbs leave faster blood glucose rises leading to fat storage

Protein takes 2hrs

Fats take 3-4 hrs

When protein and carbs are combined stays in stomach 3-4hrs

266
Q

Water

A

Most important fluid

Only takes 2% loss in bw for performance to suffer
Helps transport glucose, oxygen and fats to muscles
Eliminates waste
Absorbs heat
Regulates body temp
Lubricates joints

267
Q

Hypo atresia

A

Over hydration…most common in triathletes or over sweaters

268
Q

Signs of dehydration

A 
Muscle cramps
Intense thirst
Weakness
Irrational behavior
Reduced performance
Headache
Nausea
Fatigue
Dizziness
Confusion
269
Q

Role of vit and mineral

A

Essential and aid in conversion of fats and carbs to energy . Don’t directly supply energy but are required in energy metabolism

270
Q

2 types of vitamins

A

Fat soluble- a, d, e, k….can be stored when over consumed

Water soluble- c, pyridoxine, cobalamin, thiamin, pantothenic acid, riboflavin, biotin, niacin, frolic acid

271
Q

Recommended daily intake RDA

A

Avg daily nutrient intake sufficient to meet nutrient requirements

272
Q

Adequate intake

A

Recommended avg daily intake level based on observed nutrient intake when RDA isn’t available

273
Q

Tolerable upper intake level

A

Highest avg daily nutrient intake level likely to pose no threat

274
Q

Antioxidants

A

Vit c, e, a, ala, selenium

Reduce risk of cancer, heart disease and stroke by deactivating free radical

275
Q

Food guide pyramid

A

6 categories

New version good starting or to assess clients needs

276
Q

Special population

A

Any illness or ailment lasting more than a few yrs (asthma, elderly, aids)

277
Q

Steps trainer must take in assessing special population

A 
Determine if qualified to help client in current state
Gather info on condition
Complete medical and health history
Obtain clearance from dr if necessary
Discuss objectives
Help condition not get worse
278
Q

Functions that decrease with age

A 
Hormone production
Max oxygen uptake
Bone rigidity and porosity
Neurological capabilities
Muscle mass and strength
Balance
279
Q

Functions that increase with age

A

Fat mass
Resting and training hr
Dependence upon others

280
Q

Children special population

A

Focus more on concentric muscle actions than eccentric to avoid hypertrophic effects

Best to include whole body bw exercises

281
Q

Cardiovascular disease

A

Disease of heart or blood vessels

282
Q

Coronary heart disease risk factors

A

That can change

  • sedentary lifestyle
  • obesity
  • non insulin dependent diabetes (type2)
  • high bp
  • high blood cholesterol
  • cig smoking
  • stress

That can’t change
*heredity
Increasing age
*gender

With one or more must get dr consent

283
Q

High blood cholesterol

A

Should remain below 200mf/SL w/gal at above 35mg/dl

Hdl=high density lipoprotein (good)
LDL=bad cholesterol

284
Q

Hypertension

A

High bp….main risk for cardiovascular disease

Reading higher than 140/90 and must get dr ok

285
Q

Anti hypertension agent (lowers bp)

A

Diuretics

Beta blocker

Ace inhibitor

Calcium channel blocker

286
Q

Hypotension

A

Low blood pressure below 90/55mm/h

287
Q

Obesity special population

A

Obesity- when bf is higher than 25% in males or waist bigger than 40inches
And 32% in females or waist bigger than 35inches

288
Q

Increased risks for obese individuals

A 
Hormonal deficiency 
Excessive strain on joints and muscles
Increased risk of diabetes
Decreased desire to workout
Increase muscular imbalance
289
Q

Exercise solutions for obese people

A 
Most important find activity they enjoy
Constant exercise to burn calories
Decrease total caloric intake
Chose exercise appropriate for size and ability
Discuss goals
290
Q

Asthma special population

A

Disease of airway due to airflow obstruction or involuntary constriction of smooth muscle on bronchial passage

When working with exercise-induced patient…. Try to work out in warm weather or moist air and should stay within 40 to 65% of MHR during cardio

291
Q

Insulin

A

Bodies key blood sugar regulating hormone

292
Q

Type 1 diabetes (iddm)

A

Pancreas doesn’t produce insulin they need so you become insulin-dependent

Can affect any age but mostly children
Symptoms
Increased thirst
Increased hunger
Frequent pee
Unexplained weight loss
Fatigue
Blurred vision
Numbness
Slow healing sores
293
Q

Type 2 diabetes (niddm)

A 
Body can't use insulin efficiently
Most common in over 45 obese
Risk factors
Age over 40
Obese
Heredity
Sedentary
294
Q

Diabetes mellitus

A

Any of several metabolic disorders marked by excessive discharge of urine and persistent thirst

295
Q

Hyperglycemia

A

Rise in blood glucose level

296
Q

Hypoglycemia

A

Low blood sugar

297
Q

Gestational diabetes

A

Dev. During pregnancy and puts woman at risk for getting niddm later

298
Q

Assessment

A

Measure of either skill or biometric (bw, bp etc)

299
Q

Formal assessment forms

A 
Health history
Par q
Body comp assessment (bf)
Cardiovascular assessment
Balance assessment 
Flexibility assessment 
Muscle strength assessment
300
Q

Par q

A

Standard physical activity readiness form

301
Q

Micro assessments

A

Constant mini changes by trainer to ensure correct program for client

302
Q

Macro assessment

A

Performed every 4-8 weeks (health, fitness, skill

303
Q

Acceptable body composition for various populations

A 
Athlete (F: less than 17%, M: less than 10%)
Lean (F: 17-22%, M:10-15%)
Normal (F:22-25%, M: 15-18%)
Above avg (F: 25-29%, M 18-20%)
Over fat (F:29-35%, M: 20-25%)
Obese (F:35%+, M:25%+)
304
Q

Fitness assessments

A 
Balance
Static pressure
Overhead squat
Pull up body row
Plank
Leg press
Aerobic capacity
Anaerobic capacity
305
Q

How often should adult get full health exam at dr?

A

Adults age 19-39: every 5 yrs
Adults age 40-49: every 3
50 and over every yr

306
Q

Coronary artery risk factors

A 
Family history before age 55
Cig smoker
Hypertension
Hypercholesterolemia
Impaired fasting glucose higher than 110mg/dl
Obese
Sedentary
307
Q

Ways to test body composition

A

Hydrostatic weight
Near infrared reflectance
Calipers
Bio electrical impedance

308
Q

Pros and cons of bf calipers

A

Easy but misting concerned with subcontaneous fat

309
Q

Bio electrical impedance pros and cons

A

No exercise within 12 hrs, no caffeine or alcohol before, pee before

Usually overestimates lean and underestimates obese
3% error
Quick

310
Q

Metabolic rate testing

A

Meta check measures persons resting metabolic rate w/10 min breathing test

311
Q

Cardiovascular test

A

Sphygmomanometer reads bp and you want reading under 120/80mm/hg

Over 140/90 must get consent

312
Q

How to test bP

A

Place around mid brachial artery
Inflate cuff to 170mm/hg first beat is systolic
Steadily decrease pressure at same rate until beat no longer heard (diastolic)
Wait 1-2 min before repeating

Accurate rhr is forts thing in am

313
Q

Vo2 max and sub max testing

A

Predicts level of endurance sport performance and health of cardiopulmonary system

Test types
Medically supervised stress test
Cardiocoach- wear hr strap and breathes into tube
Polar fitness- takes resting measurements
3min step mill test- after stepping in beat for 3 min if client has lower recovery hr…considered to have high vo2max
Cooper test- see how far they can run/walk in 12 min

314
Q

Single leg balance assessment

A

Client stand on 1 foot for 39sec then repeat w/other leg then attempt eyes closed
Then have reach to ground w/opp hand
Challenges: focus, fatigue, muscular imbalance

315
Q

Static pose assessment

A

Flexibility test
Neutral alignment is considered ideal
Have client stand relaxed and March in place 10-20 sec then relax and observe

316
Q

Flexibility tests

A

Finds imbalance and tightness

Sit and reach test: place measuring tape w/feet at 15in mark….those who can’t reach 15in are not flex

317
Q

Overhead squat assessment test

A

Hold foam roller above head squat as low as poss 2 sec down 2sec up repeat 3-5 times
Score 3: if they keep heels flag and bring hips to heels
Score 2: if discomfort occurs or slight alignment deviation
Score 1: significant pain, poor depth etc

318
Q

Push up assessment test

A

Start w/wall push up for form…get down and position wrists w/chest and count

319
Q

Pull up/body row assessment test

A

Pull up assessment for those who do them regularly

Assisted pull up if client has at least avg conditioning
Bw row for out of shape and when not available

320
Q

Plank assessment test

A

Lie prone w/elbows below shoulders and arms forward
Feet hip width apart
Hold as long as poss without shifting

321
Q

Leg press assessment test

A

Load leg press w/ same weights as individual

Count reps to 45degree angle

322
Q

1reo max test

A

Tests muscular strength however not recommended….10rep max preferred

323
Q

Physical activity

A

Any movement body produces by muscle resulting in energy expenditure

324
Q

Exercise

A

Planned structured and repetitive physical activity performed to improve or maintain component of physical fitness

325
Q

Flexibility

A

Range of motion of joints

326
Q

Muscular strength

A

Max amount of weight one can move in specific resistance training exercise

327
Q

Muscular endurance

A

Ability of muscle to sustain sub max force output for period of a time

328
Q

Cardiovascular

A

Capacity of cardio- respiratory/cardio vascular system

Highest priority in fitness

329
Q

Body composition

A

Ratio if fat free mass to fat mass

330
Q

Agility

A

Ability to change direction under control

331
Q

Balance

A

Most have unilateral or bi lateral deficit

One side stronger

332
Q

Speed

A

Actual speed of work

333
Q

Power

A

Rate of performance

334
Q

Metabolic fitness

A

Status of metabolic systems and variables that may predict risk for diabetes and cardiovascular disease

335
Q

Morphological fitness

A

Status of body comp factors

336
Q

Strength

A

Max amount of force a muscle can generate in specified movement pattern at specified velocity

337
Q

SAID principle

A

Performing various forms of resistance training augments criteria for improving general and specific forms of strength

338
Q

Periodization

A

Varying/cycling of frequency, intensity and vol of acute program variables over time

339
Q

Acute program variables

A 
Type of exercise 
Order of exercise 
Vol
Load
Speed of movement
Intensity 
Rest period
340
Q

2 key components for designing successful resistance training program

A

Micro assessments- progress monitoring (every rep)

Macro assessments- periodic testing like increase in number, rep, weight etc

341
Q

Level one and stages of nesta pyramid

A

Foundation training…addresses basic fundamentals

Stage 1: motor learning
4-6 weeks
Teach 1-2 exercises per session work up to 15-20 reps
Basic exercises
1-2 sets

Stage 2: structural integrity and strength endurance
Next 4-6 weeks…using basic full body movement
Start encore orating machines and reps 15-20 for 3-4 sets

342
Q

Level 2 and stages of nesta pyramid

A

Level 2 stage 1: strength and endurance hyper trophy
Hypertrophy training 3 weeks and strength endurance for 1 week
Stress/recovery adaptation
2 month long cycles
2-5 sets of 8-10 reps
60 sex btwn hypertrophy and 39 btwn strength

Stage 2- hypertrophy and basic strength
Heavy lifting and strength
3 weeks heavy 1 week light
Standard workouts...2 exercises per
Max at 3-4sets of 6-12
3 min rest for strength and 60-90 sex for hypertrophy
343
Q

Level 3 of nesta pyramid

A

Most advanced
Skill related fitness
Em corporate things like ladders, kettle bell , cross training
Non linear periodization

344
Q

Level 4 nesta pyramid

A 
Peaking phase
Primary focus on performance like cardio, strength core, agility etc
Lasts 1-2 months
Light load but fast and explosive 
Rest periods vary 
Mix btwn strength and hypertrophy
345
Q

Cardio interval training benefits

A

Mental clarity
Elevated mood
Immune support
Improved hearing, lungs and circulatory system
Always warm up 5-15 min w/gradual increase 30-70%
Cool down should be btwn 10-20 min

346
Q

Rate of perceived exertion

A

RPE

Determine RPE on scale of 1-10 to determine client feeling of intensity

347
Q

Vo2 max

A

Provides lost accurate measure of persons max aerobic power

348
Q

Swimming for cardio pros and cons

A

Gravitational force reduced
Helps joints, connective tissue and muscles recover
Increases strength in muscles not normally used in cardio
Great for overweight people

349
Q

Cycling for cardio

A

Easy for beginners w/little coordination
Seated bike for overweight
Recumbent bike (w/backrest) very hamstring dominant
Upright bike very quad dominant

350
Q

Rowing for cardio

A

Great upper and lower body cardio

351
Q

Elliptical for cardio

A

Easy to use and reduces body force
When poss shouldn’t be main source of cardio
Important to keep feet flat on pedals

352
Q

Types of cardio intensity

A

Long slow endurance- 45 min or longer @60-70% intensity…good for follow up from previous day high intensity
Crucial for long distance athletes and fit people needing high metabolic rate

High intensity continuous exercise- improved vo2max and lactate acid threshold ….80-90% for 20-25 min post warmup

Interval training- longer cardio exercise work interval of 70-85% for 1-3 min w/short rest equal to or shorter than interval….shorter more intense 85-95% for 15-60sec w/longer rest 3-5x interval this one is good for anaerobic training

353
Q

FITTR Principle

A

Frequency, intensity, time, type, rate if progression

Takes on avg 6 months to notice change in cardio fitness

354
Q

Functional training

A

Training that stimulated our bodies to move the way it is engineered to

Multi planar
Require more neuromuscular control
Incorporate full body movements
Dynamic movements 
Ex med ball crunch squats
Helps prepare body to react better in any environment
355
Q

3 things trainer must keep in mind when designing program

A

Goal (client goal and limitations)

Starting position

Motion (facilitate proper joint movement)

356
Q

Leg press

A

Works major muscles of hips and thighs
Prime mover: gluteus max and quads
Secondary mover- hamstrings, calves
Stabilizer- hip rotator and trunk stabilizer
Start w/ feet hip width, pelvis in and push w/whole foot
Works hip extension from starting flexion….no benefit to internal/external foot rotation

357
Q

Squat

A

Works major muscles of hip and thigh
Prime mover- gluteus max and quads
Secondary- hamstrings/calves
Stabilizer- hip rotators, trunk stabilizer
Start w/feet shoulder width and external rotation shouldn’t exceed 30degree
Keep eyes @horizon
Weight balanced btwn fore foot and heels
Depth of squat based on goal and skill

358
Q

Lunge

A

Works major muscles of hip and thigh
Prime mover- gluteus max and quad
Secondary- hamstring and calves
Stabilizer- hip flexor and trunk stabilizer
Weight balanced btwn forefoot and heel
Stress on knee more significant during walking lunges…straight down decreases stress

359
Q

Knee extension

A

Works quads
Prime mover- quads
Stabilizer- abdominals
Line up knee w/pivot pt and pad on shin not ankle
Knee trauma may not be able to handle
Beneficial for quad hypertrophy so long as no knee injury
Don’t internally or externally rotate

360
Q

Prone leg curl

A 
Works hamstrings
Prime mover- hamstrings
Secondary - gastrocnemius
Stabilizer- abdominals
Line up pivot w/knee joint 
Primary function is hip extensor and stabilizer
Doesn't fully activate hamstring
361
Q

Standing calf raise

A

Prime mover- gastrocnemius and soleus
Stabilizer- ankle/foot complex, abdominal , pelvic stabilizer
Utilize full rom into dorsi flexion 10-20 degrees
Should be able to achieve 45degree plantar flexion at top
Seated calf raises emphasize soleus
Standing calf raise emphasize gastrocnemius

362
Q

Crunches

A

Works abdominal
Prime mover- rictus abdominus
Secondary- internal/external oblique
Stabilizer- TVA, pelvic stabilizer
The further the hands from midsection the more intense
Posterior pelvic tilt must occur w/spinel flexion if innervation of rictus abdominus is to occur

363
Q

Hyper extension bench

A

Works spinal extensor
Prime mover- erector spinae, hip extensor (hamstrings and glutes)
When coming up extend only spine and not hips
Full rom of thoracic and lumbar spine
First 30-40 degree targets erectors last 10-50degree targets spine

364
Q

Standing tricep push down

A

Works tricep
Prime mover- tricep brachii
Stabilizer- rotator cuff muscles
Start w/ hands shoulder width apart, hips flexed forward and elbows glued to side
Wrists can be neutral or probated/supinated

365
Q

Lateral raise

A

Works mid delt
Prime mover- mid delt, supra spinatus
Stabilizer- rotator cuff muscles
Depending on position will inner are anterior, middle and posterior delts
First 30degree of shoulder abduction in frontal plane is supra spinatus and remaining is delts

366
Q

Front lay pull down

A

Works lats
Prime mover- lapis sinus Dorsi, bicep brachii
Stabilizer- rotator cuff muscles
Keep hips right under bar and horizontally abduct shoulders to 90degree
Behind kneck pull down puts excessive stress on anterior shoulders and spine
Leaning back works rhomboids more than lats

367
Q

Seated cable row

A

Works lats
Prime mover- lattisimus Dorsi / bicep brachii
Stabilizer- rotator cuff muscles
Pull bar towards ribs and keep forearms inline w/pulley

368
Q

One arm dumbbell row

A

Works lats
Prime mover- latissimus dorsi, bicep brachii
Stabilizer- rotator cuff muscles
Position hand directly below shoulders and knees directly below hip
Bring db towards ribs

369
Q

Arm curl

A

Works bicep
Prime mover- bicep brachii, brachialis, brachioradialis
Stabilizer- rotator cuff muscles
Start w/supinated grip and keep elbows at side
Wrist must stay supinated to hit bicep brachii

370
Q

Chest press

A

Works chest
Prime mover- pectoralis makor, tricep brachii, anterior delts
Stabilizer - rotator cuff muscles
W/barbell keep eyes directly below bar
Lower weights to approx 10degree below parallel
Unlike db…barbell doesn’t allow for full shoulder addiction so doesn’t work pectoral is major more load put on triceps

371
Q

Incline bench press

A

Works chest
Prime mover- pectoral is major , tricep brachii, anterior delts
Stabilizer- rotator cuff muscles
Eyes below bar
Main diff btwn flat and incline is the more incline the more delt use and less pectoralis major innervation

372
Q

Decline bench press

A

Works chest
Prime mover- pectoral is major, tricep brachii, anterior delts
Stabilizer- rotator cuff muscles
Diff btwn decline and flat….dts become increasingly less involved in decline
Shouldn’t be performed more than 20-30 degrees and can cause lot of stress to lumbar spine

373
Q

Cable cross over

A

Works chest
Prime mover- pec major, tricep brachii, anterior delts
Stabilizer- rotator cuff muscles
May use neutral or probated grip
Cable/pulley have greatest ability to promote adaptive response but requires a lot of coordination
Free weights use gravity as force

374
Q

In enemy of emergency

A

Trainer must not attempt to diagnose
Prescribe meds
Don’t treat injury
Always get medical consent

375
Q

Contusion

A

Bruise caused by blow to muscle, tendon or ligament (skin discoloration)

376
Q

Stress

A

Temp deformation of muscle or tendon (short but painful)

377
Q

Sprain

A

Damage to ligament tissue (pain, swelling and bruising)

378
Q

Strain

A

Damage to tendon or muscle tissue due to overuse

379
Q

Stress fracture

A

Break in bone due to non traumatic cumulative stress on bone

380
Q

Chronic low back

A

Pain in lumbar and requires dr approval.

Must strengthen core and ensure Max flexibility of hip flexors

381
Q

Dislocation

A

Displacement of joint structure due to excessive force

Don’t Try to treat

382
Q

Tendinitis

A

Inflamed tendon

383
Q

PRICE treatment for musculoskeletal injuries

A 
Protect from further stress
Rest body
Ice area 20-25 min on and 60 off (1-3x)
Compress to decreases swelling 
Elevate injury to decrease swelling
384
Q

Arrhythmia

A

Abnormal heartbeat

385
Q

Ventricular fibrillation

A

Threatening condition where heart doesn’t beat but quivers rapidly….needs defibrillation

386
Q

Trachycardia

A

Abnormally fast hr (more than 100bpm)

387
Q

Myocardial infraction

A

Heart attack

388
Q

Brachycardia

A

Abnormally slow hr (less than 50-60 Bpm)

389
Q

Cardiac arrest

A

Sudden heart stop

390
Q

Valvular heart disease

A

Fault or abnormality of heart valves

391
Q

Mitral valve prolapse

A

Blood can leak due to too large of heart valves

392
Q

Hypo ventilation

A

Reduced depth of breathing (sleep apnea and obesity)

393
Q

Hyperventilation

A

Abnormally rapid breathing

394
Q

Myocardial ischemia

A

Insufficient blood flow to heart

395
Q

Laceration

A

Jagged, irregular or blunt break or tear to soft tissue ….deep and bleeds a lot

396
Q

Abrasion

A

Breaking or removal of skin by rubbing against rough surface

397
Q

Incision

A

Break skin w/sharp object like knife

398
Q

Puncture

A

Piercing wound caused by small hole

Internal bleeding

399
Q

Avail soon

A

Forcible tearing away of tissue (gun shot, explosion)

400
Q

Heat exhaustion (hyperthermia)

A

Body overheats
Profuse sweating, thirst, clammy skin
Lay down w/head below heart and drink cold water

401
Q

Heat stroke (severe hyperthermia)

A

Body temp above 104
Insufficient sweating, confusion, dry skin, rapid hr
Ice bath

402
Q

Hyperthermia (frost bite)

A

Body temp below 95

Decreased consciousness, numbness

403
Q

Muscle cramp

A

Involuntary muscle contraction

Electrolyte imbalance or dehydration or overuse

404
Q

Movements in sagital plane

A

Motion is flex ion and extension
Ex: squat, walking, overhead press, curl
Frontal axis

405
Q

Frontal plane movement

A

Motion (abduction, addiction, inversion, eversion)
Around sagital axis
Lateral raise, side bend

406
Q

Transverse plane movement

A

Motion- internal/external rotation, horizontal flex/extension, supine, pronate
Around vertical axis
Ex throw ball, rotate head, swing baseball

407
Q

Fitness assessment tests

A

Body composition and metabolism (body comp and metabolic rate)

Cardiovascular (blood pressure, resting hr, sub max vo2)

Balance (static and dynamic posture)

Flexibility

Muscular strength and endurance (lower body, core, upper body)

408
Q

3phases of muscular action

A

Eccentric
Isometric
Concentric

409
Q

3 energy systems of muscular contraction

A

Adenosine triphosphate/creatine phosphate

Glycolysis

Aerobic oxidation

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