PT responsibilities Flashcards
0
Q
Exercise physiology
A
Study of cellular reactions within body during and after exercise
1
Q
Benefits of HRM
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Improved performance Improved efficiency Increased motivation Increased knowledge Adaptability Accountability Objective assessment Objective training
2
Q
General Adaptation Syndrome
GAT
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Adaptation due to stress out on body
3
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Role of PFT
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Assess
Design
Instruct
4
Q
Overload
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When stress of exercise causes the body to increase efforts more than normally accustomed to
5
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Optimum training
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After body has had enough time to recover from original bout of exercise the work capacity increases to a level greater than the original
6
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Overtraining
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When stress is too intense or there isn’t insufficient recovery time work capacity goes down
7
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Detaining
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Time between exercises too long leading to decreased performance
8
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Nervous system
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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
9
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2 parts of Nervous system
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Central NS- composed of brain and spinal
Cord
Peripheral NS- lies outside of CNS and includes sensory and motor division
10
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2 parts of Peripheral NS
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Sensory division- informs CNS of stimuli
Motor division- initiates muscular and glandular response
11
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Somatic NS
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Creates movement via motor neurons to muscles
12
Q
Autonomic Nervous System
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Controls involuntary functions of the body like heart rate and blood pressure
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Two parts of the autonomic nervous system
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Sympathetic NS- fight or flight (increased bp)
Parasympathetic NS- rest and digest (bp goes down)
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Muscular system
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Specialized cells of the body with contractile ability in order to create movement
15
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Skeletal system
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Creates basic structure of the body getting framework and is the sight of blood cell formation
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All are nothing of Skeletal muscle
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If muscle contracts it will contract on whole length of muscle. You can’t train part of a muscle
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Circulatory system
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Transport system of the body including cardiovascular and lymphatic system
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Respiratory system
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Brings in oxygen and excretes carbon dioxide and water
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Gastrointestinal system
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Converts consumed food into smaller molecules for body use and excretes the rest
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Integumentary system
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Covers the body and provides protection
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Urinary system
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Creates stores and eliminates urine
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Reproductive system
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Sex organs for development of offspring
23
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Endocrine system
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Communication system of the body it produces hormones that signal change in the body
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Kinetic chain
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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Neurons
Process and transmit info between central nervous system and the body. The signal is coming down from the brain
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Law of facility
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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3 phases of learning
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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Mechanical Efficiency
Measure of work put in vs work put out
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Movement pattern
Series of anatomical movement with common elements of space occurring in same plane of motion
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Motor skills
Activities requiring voluntary head, body or limb movement to achieve goal
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Motor learning
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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Motor control
Study of how neuromuscular system functions to activate and coordinate muscles and limbs involved in performance or motor skills
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3 types of muscle
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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Skeletal muscular system
Anatomical system most effected by exercise
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Fascia
Sheet of fibrous connective tissue that separates and contains muscle
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3 layers of fascia
Epimysium- outermost layer completely covering muscle
Perimysiym- groups muscle fibers into bundles
Endomysium- inner most layer surrounding individual muscle fibers
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Tendon
Fibrous cord attaching muscle to bone
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Motor unit
A motor neuron and all the muscle fibers it activates
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All or none theory of muscle fiber activation
Once muscle fiber inner ayes it's either on or off (no partial contraction)
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Action potential
Muscle fibers contract in response to electrical signal sent by motor neuron
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3 types of muscle fibers
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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4 steps to bridging gap btwn current health/fitness level and future goals
Assess
Design
Instruct
Re Assign
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Explicit vs implicit goals
Explicit- goals mentioned by client
Implicit - implied but not mentioned
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Eccentric contraction
Strongest muscular action
Lengthening of muscle fiber
Most prone to injury here
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Concentric contraction
Weakest muscle action
| Shortening of muscle fiber
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Isometric contraction
Muscle neither lengthens or shortens
| Ex holding elbow @90degree in curl
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Isotonic
Exercise where concentric and eccentric generated to move where muscle force doesn't change
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Isokinetic
Exercise where muscle speed is consistent
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Hyper trophy
Increase in muscle size
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Hyperplasia
Increase in muscle cells in body with corresponding increase in muscle size (rare)
51
Atrophy
Wasting or loss if muscle tissue resulting from lack of use
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Post exercise muscle soreness (PEMS)
Sore btwn 24-48 hrs post workout
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Delayed onset muscle soreness DOMS
Soreness beyond 48 hrs
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Roles of skeletal muscle
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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Types of strength
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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Roles of skeletal system
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Levers for movement
Support
Protection
Storage of calcium
Blood cell formation
```
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Bones
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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Epiphysis plate
Growth plate
| Concern for training kids bc if they hurt this they may not grow
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Wolfs law
Bones adapt to mechanical stress put on it
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Resorption
Breakdown of bone and release of minerals to blood
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Deposit
Bone formation by deposit of bone minerals
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Osteoporosis
When resorption is greater than deposit leads to brittle bones
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Joints
Area between bones used to connect two parts together
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3 types of joints
Synarthroidal- non moving fuse joint (pelvis)
Amphearthroses- semi moving (sacroillium joint)
Diarrthroidial- free moving joint (hip and knee)
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Diarthrodial characteristics
Cartilage for cushion
Cavity that encapsulates joint
Synovial membrane releasing fluid to make movement easy
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2 types of diartheodial joints
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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Arthrokinematics
Motion occurring between joint surfaces
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Ligament characteristics
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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Catabolism
Breakdown of molecules to release energy
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Anabolism
Building molecules using energy
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How does overtraining occur?
When catabolism reaction so big anabolic can't occur leading to Illness
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Oxidation
Process of removing electron from molecule
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Enzyme
Regulates speed of cellular chemical reactions
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Calorie
Measurement of heat
1c=1kcal=4.2kj
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ATP
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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Aerobic system of energy
Dominant when oxygen is delivered to cell to meet energy production needs (when muscle is at rest)
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Anaerobic system of energy
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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3 anaerobic ATP pathways
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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Lactate
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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Lactate threshold
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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Anaerobic threshold
Aerobic metabolism can't contribute to all energy source at anaerobic levels
82
Fat vs carbs burning
Fat burns aerobically
| Carbs burn anaerobically
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Mitochondria
Site if cellular aerobic energy production
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Kreb cycle
Chemical reactions to help convert macronutrients into Usable energy
Removed hydrogen from ingested molecules
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Lipolysis
Breakdown of fat to make ATP
| Primary energy during rest and low impact
86
Energy systems and when they are primary
1-5 sec ATP
6-8 sec cp
9-120 sec glycolysis
2+ min aerobic glycolysis
87
Roles of cardiovascular system
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Deliver oxygen and nutrients
Removal of waste and co2
Transport hormones
Maintenance of body temp
Prevention of infection
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88
Heart and chambers
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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
```
89
Right ventricle
Pulmonary circulation
| Blood flow from body to lungs
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Left ventricle
Systemic circulation
| Blood from lungs to body
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Venous return
Process of bringing deoxygenated blood back to right atrium
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Artrioventrucular
Located between atria and ventricles to prevent backflow
93
Blood pressure
Measure of contraction of heart
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2 phases of blood pressure
Systolic- cardiac muscle contracts (larger number )
Diastolic- cardiac muscle relaxes (smaller number)
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Normal and high bp
Normal bp 120/80
High bp 140/90+
When exercise stops abruptly blood can pool in extremities
96
3 types of blood vessels
Arteries
Veins
Capillaries
97
Vasalva maneuver
Any increase in muscular power by muscles becoming more tense making it difficult to breath
98
Heart rate
Beats per min
| Only practical way to determine intensity
99
Normal hr
60-80 non
100
Max hr mhr
Max number of contractions heart will beat in 1 min (220-age)
101
Heart rate reserve hrr
Diff between mhr and the
102
Target hr thr
Ideal hr intensity during exercise 50-85% of hrr)
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Recovery hr
Post effort drop in hr
104
Cardiac output (q)
Measure of how efficiently heart can deliver oxygen
| Hr x stroke vol
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Aerobic capacity
Vo2max
| Max oxygen consumption during max effort lasting longer than 2 min and less than 5 min
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Karvone equation
Determines what training level to train at
Hrr=mhr-rhr
Mhr=220-age
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3 external systems influencing hr
Parasympathetic NS
Sympathetic NS
Endocrine
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Parasympathetic NS
Part of autonomic NS that controls involuntary functions (rest and digest)
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Vagus nerve
Stimulates involuntary actions of cardiovascular system
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Sympathetic nervous system
Fight or flight response increases blood pressure heart rate and decreases digestion
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Endocrine system
During sympathetic stimulation hormones are released example norepinephrine and epinephrine
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Anabolic threshold
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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Respiratory exchange ration
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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Benefits of cardiovascular training
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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
```
115
When you increase anaerobic threshold and aerobic capacity a.k.a. do more cardiovascular...
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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Overreaching
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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Overtraining
The state of fatigue or physiological malfunctioning where it may take weeks months or even years to return to normal
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Signs of overtraining
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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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Negative pressure breathing
Changing the pressure inside the lungs relative to the pressure of the outside atmosphere
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Spirometer
Major of vital capacity of lungs
| Machine to determine aerobic capacity
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Vital capacity
VC
| Max amount of air that can be forcibly inhaled and exhaled
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Tidal vol
TV
| Amount of air that is normally inhaled and exhaled
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Residual volume
RV
| Air which always remains in lungs following maximal exhale
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Experiatory reserve volume
Erv
| Amount of air that can be forcibly exhaled during normal exhalation
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Total lung capacity
TLC
| Sum of the vital capacity and residual volume
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Kinesiology
The study of human movement
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Anatomical position
Position of standing erect with palms facing forward or externally with
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Anatomically neutral
Standing erect with palms facing body
| Fundamental starting position
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Planes of motion
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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Anatomical axis
Of movement that occurs in a plane along An axis running perpendicular to the plane
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Longitudinal axis-
contains movement that occurs in horizontal plane along longitudinal axis (ex turning neck left and right
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Anterior posterior axis
Movements in frontal plane occurring along anterior posterior axis
Ex lateral shoulder raise
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Coronal axis
Movement around sagittal plane along Coronel axis
| Example kicking leg forward
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Sagittal plane movements
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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Frontal plane movement (anterior posterior axis)
Movement out to side
Abduction (movement away from midline)
Adduction (movement towards midline)
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Transverse and of movement (longitudinal axis)
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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Types of anatomical movement
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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Movements of scapula
Protraction- pulling shoulder forward
Retraction- pulling shoulder back
Elevation- shoulder shrug
Depression- lowering of shoulder
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Ankle joints
Lower end of tibia
Medial malleous of tibia
Lateral malleous of tibia
Trochlear surface of tibia
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Movements of ankle
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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Lateral flexion
Spinal movement in frontal plane... Tilting side to side
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Circumduction
Cone shaped movement by body... Circling shoulder
143
Supination
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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Knee joints
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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Lumbo pelvic hip complex
Pelvis
Sacroiliac joint
Pelvic tilt (anterior and posterior)
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Hip joint
Most mobile joint
Hip flexion and extension
Hip abduction and aduction
Hip internal and external rotation
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Spine parts
Cervical vertebrae
Thoracic
Lumbar
Sacrum
Coccyx
148
Spine motion
Flexion and extension
Lateral flexion
Rotation
Pelvic tilt (anterior and posterior)
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Intervertebral disk
Allows you to flex and rotate by distributing force and shock
Movement affects position of nucleus
Most vulnerable in flexed (forward position)
150
Shoulder bones
Clavicle
Scapula
Humerous
151
Shoulder joints
Glengumerous joint
Scapulothoracic
Sternoclavicular
Acromioclavicular
152
Shoulder movement
Flexion and extension
Aduction and abduction
Internal and external rotation
Shoulder horizontal aduction and abduction
153
Elbow bones
Humerous
Radius (thumb side)
Ulna (pinky side)
Ulna and radius only 2 bones to cross over each other in body
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Elbow movement
Pronation (palm down)
Supination (Palm up)
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3main parts of muscle
Belly - bulging part of muscle
Origin- less moveable attachment
Insertion- moveable attachments
156
Calve muscles
Soleus
Gastrocnemius
Perineum longus
Anterior tibialis
157
Knee flexors
Bicep femoris
Semitendineosus
Semimebranosus
Gastrocnemius
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Knee extensors
Rectus femoris
Vastus intermedius
Vastus lateralis
Vastus medialis
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Thigh muscles (hamstrings)
Bicep femoris
Semi tendinosis
Semi membranosus
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Hip extensor muscles (glutes)
Gluteus Maximus
Gluteus medius
Gluteus minimus
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Hip extensor muscles
Gluteus Maximus
Bicep femoris
Semitendinosus
Semimbraneous
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Hip flexor muscles
Psoas major
Iliacus (inside portion of hip)
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Assistant hip flexors
Rectus femoris
Tensor fascia latae
Sartorius
Pectineus
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Hip adductor muscles
Adductor brevis
Adductor longus
Adductor Magnus
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Hip external rotation muscles
Piriformis
Gemellus superior
Gemellus inferior
Boturator internus
Obterator externus
Quadratus femoris
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Hip internal rotation muscles
Gluteus minimous
Tensor fascia latae
Semitendinosus
Semimembranosus
Gluteus medius
167
Main muscles of ankle and foot
Gastrocnemius (calf)
Soleus (calf)
Anterior tibialis (main muscle in Dorsi flexion)
Peroneus longus (main muscle in eversion)
168
Vertebral column muscles
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
Vertebral posterior column muscles
```
Illiopsoas
Lumborus
Thoracis
Cervisis
Longissimus capitis
Spinalis thoracis
```
170
Core anterior muscles
| From deep to most superficial
Transferees abdominis
Internal oblique
Rectus abdominis
External oblique
171
Shoulder girdle muscles (traps)
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
Shoulder girdle muscles (rotator cuffs)
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
Rotator cuff parts
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)
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Shoulder girdle muscles (deltoids)
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Anterior fibers (flexion, internal
Rotation)
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Lateral fibers (abduction)
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Posterior fiber (extension and external
Rotation)
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Pectoralis major (flexion)
175
Shoulder abductor muscles
Middle delt
Suprapinatus
176
Shoulder adductor muscles
Lats
Exterior chest
177
Horizontal adduction on shoulder
Pectorals major
Anterior delts
Cortical bracialis
178
Horizontal abductor
Teres minor
Infaspinatus
179
Upper arm muscles
Bicep brachii
Brachialis
Tricep brachii
180
Forearm muscles
Brachio- radialis
Supinator
Pronatir teres
Pronator quadratus
181
Elbow muscles
Flexors (bicep brachii, brachislis, brachiradialus)
Extensors (tricep brachii, anconeus)
Pronating (supinator)
182
Biomechanics
Evaluates motion of living organisms and the actions of force on it
183
Why is biomechanics important
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
Exercise
Mechanical stress placed on body in which body will adapt to
185
3 premises of exercise
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
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Trainers must
Analyze and optimize in order to maximize performance and minimize injury
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Kinematics
Study of movement itself without regard to forces on it
Analysis includes speed, distance, and acceleration
188
Kinetics
Study of forces acting on system
189
Kinesiology
Scientific and artistic study of human body
190
Force
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
Internal forces
Produced inside body
192
External forces
Gravity and our own bw, fluid, elastics
193
Momentum
Measurement of objects motion
194
Stress vs strain
Increase force or decrease area putting force on and it wil increase stress and increase strain
195
Steps of biomechanic analysis
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
Scalars
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
Vector
Something that has both magnitude and direction
Ex dumbbell would weigh more on earth than moon
198
Types of movement
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
Displacement
Vector quantity describing change in position without regard to path taken
200
Velocity
Rate in change of position of objects (how fast it's moving)
Avg velocity=change in displacement/change in time
201
Average speed=
Change in distance/ change in time
202
Acceleration
How quickly something is moving
Velocity/time
203
Momentum
Mass x velocity
204
Newton's first law of motion
Objects will maintain motion unless outside force speeds it up or slows it down
205
Compound movement (multi joint)
Overall movement due to several joints working together (ex single arm row or squat)
206
Single joint movement
Overall movement due to one joint moving around axis (ex bicep curl or knee extension)
207
Closed chain
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
Open chains
Single or compound joint movements where movement if one joint doesn't require movement of another joint (ex dumbbell bench press)
209
Force
Vector quantity exerted between 2 bodies in contact
210
Weight
Type of force measuring objects gravitational attraction to earth (gravity x mass)
211
Impulse
J
| A force applied to an object overtime it causes momentum to change
212
Work
The product of force on an object in the distance it moves in the direction of the force
Force X distance
213
Power
The rate of doing work
| Work/time
214
Levers
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
Axis
The point which a lever rotates around due to applied force
216
Lever arm
Portion of lever that is a fixed distance from access to point of applied force
217
Effort/ force arm
Fa
| A type of lever arm which is measured from the distance of the access to the force causing movement of the lever
218
Resistance arm
Type of lever arm which is distance from axis to force that resists effort force
219
3 classes of levers
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
Torque
The ability of a force to cause rotation around and axis
221
3 elements of torque
The amount if force applied to lever
The distance of the application of force to lever
Angle of force being applied to lever
222
Force angle
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
Momentum arm
Shortest distance between force vector and joint axis
Measured by drawing line perpendicular from force vector to axis of rotation
224
Compression
Force upon lever directed towards contact surface
225
Distraction
Force on lever directed away from contact surface
226
Shear force
Force that lies parallel to contact surface
227
Anthropemtry
Measurements of physical features of human body like lever length
Technique will change based on body type to decrease injury
228
Length tension relationship of muscles
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
Components of muscle contraction
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
Components of torque
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
Three stages of elbow resistance
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
Flexibility
Ability of joint to achieve full range of motion with proper balance of elasticity and plasticity
233
Elasticity
The ability of both muscular and connective tissue to return to normal length after being stretched
234
Two components of elasticity
Paralleled elastic component- epimyseum, perumysium, endomysium
Series elastic component- tendon
235
Plasticity
Ability of connective tissue to achieve a new and greater length after stretch with out returning to normal length
236
Muscle spindle
Protects muscle from over lengthening by quickly contracting muscle
237
Golgie tendon organ
Protect muscle by causing it to relax when muscle develops too much tension... Allows you to stretch further
238
Autogenic inhibition
Active causing muscles relax
239
Reciprocal inhibition
When antagonist relaxes due to contraction by agonist
240
Types of stretching
Static stretching
Dynamic stretching
Ballistic stretching
PNF stretching
SMFR stretching
241
Static stretching
Gradual lengthening by holding same resistance for 20 to 30 seconds. Best utilized after work out
242
Dynamic stretch
Full range of motion. Best utilize either before exercise or in between but not at end
243
Ballistic stretching
Quick explosive movement focuses on mobility
Bobbing bouncing jerking
244
PNF stretching
Partner assisted stretching .passive and active
245
SMFR stretching
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
Warm up
5 to 10 minutes allowing appropriate increase body temp and blood flow circulation
247
Cool down
10 to 15 minutes at 40 to 50% intensity to decrease soreness and rid body of metabolic waste
248
Ankle/foot joint normal ROM
Dorsi flexion 10-20degree
Plantar flexion 45degree
Inversion 30 degree
Eversion 20degree
249
Hip joint normal ROM
```
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
Spine joints normal ROM
```
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
Shoulder joint normal ROM
```
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
Wrist joint normal ROM
Supination 90degree
| Pronation 90degree
253
Four parts to nutrition
Ingestion
Digestion
Absorption
Metabolism
254
Six categories of nutrients
```
Carbs
Fats
Protein
Water
Vitamins
Minerals
```
255
Carbs
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
3 types of carbs
Sugar
Starch
Fiber
257
Simple vs complex carbs
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
3 sub groups of fiber
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
Recommended daily fiber intake
Men 19-50yrs recommended 38g but avg guy only gets 13.7g
Women 19-50yrs recommended 25g but avg only gets 13.2g
260
Recommended carb intake
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
Amino acid
Building blocks of protein...all protein made up of chains of aminos
262
Essential amino acid
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
Recommended protein intake
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
Types of fats
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
Gastric system emptying
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
Water
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
Hypo atresia
Over hydration...most common in triathletes or over sweaters
268
Signs of dehydration
```
Muscle cramps
Intense thirst
Weakness
Irrational behavior
Reduced performance
Headache
Nausea
Fatigue
Dizziness
Confusion
```
269
Role of vit and mineral
Essential and aid in conversion of fats and carbs to energy . Don't directly supply energy but are required in energy metabolism
270
2 types of vitamins
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
Recommended daily intake RDA
Avg daily nutrient intake sufficient to meet nutrient requirements
272
Adequate intake
Recommended avg daily intake level based on observed nutrient intake when RDA isn't available
273
Tolerable upper intake level
Highest avg daily nutrient intake level likely to pose no threat
274
Antioxidants
Vit c, e, a, ala, selenium
Reduce risk of cancer, heart disease and stroke by deactivating free radical
275
Food guide pyramid
6 categories
New version good starting or to assess clients needs
276
Special population
Any illness or ailment lasting more than a few yrs (asthma, elderly, aids)
277
Steps trainer must take in assessing special population
```
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
Functions that decrease with age
```
Hormone production
Max oxygen uptake
Bone rigidity and porosity
Neurological capabilities
Muscle mass and strength
Balance
```
279
Functions that increase with age
Fat mass
Resting and training hr
Dependence upon others
280
Children special population
Focus more on concentric muscle actions than eccentric to avoid hypertrophic effects
Best to include whole body bw exercises
281
Cardiovascular disease
Disease of heart or blood vessels
282
Coronary heart disease risk factors
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
High blood cholesterol
Should remain below 200mf/SL w/gal at above 35mg/dl
Hdl=high density lipoprotein (good)
LDL=bad cholesterol
284
Hypertension
High bp....main risk for cardiovascular disease
Reading higher than 140/90 and must get dr ok
285
Anti hypertension agent (lowers bp)
Diuretics
Beta blocker
Ace inhibitor
Calcium channel blocker
286
Hypotension
Low blood pressure below 90/55mm/h
287
Obesity special population
Obesity- when bf is higher than 25% in males or waist bigger than 40inches
And 32% in females or waist bigger than 35inches
288
Increased risks for obese individuals
```
Hormonal deficiency
Excessive strain on joints and muscles
Increased risk of diabetes
Decreased desire to workout
Increase muscular imbalance
```
289
Exercise solutions for obese people
```
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
Asthma special population
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
Insulin
Bodies key blood sugar regulating hormone
292
Type 1 diabetes (iddm)
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
Type 2 diabetes (niddm)
```
Body can't use insulin efficiently
Most common in over 45 obese
Risk factors
Age over 40
Obese
Heredity
Sedentary
```
294
Diabetes mellitus
Any of several metabolic disorders marked by excessive discharge of urine and persistent thirst
295
Hyperglycemia
Rise in blood glucose level
296
Hypoglycemia
Low blood sugar
297
Gestational diabetes
Dev. During pregnancy and puts woman at risk for getting niddm later
298
Assessment
Measure of either skill or biometric (bw, bp etc)
299
Formal assessment forms
```
Health history
Par q
Body comp assessment (bf)
Cardiovascular assessment
Balance assessment
Flexibility assessment
Muscle strength assessment
```
300
Par q
Standard physical activity readiness form
301
Micro assessments
Constant mini changes by trainer to ensure correct program for client
302
Macro assessment
Performed every 4-8 weeks (health, fitness, skill
303
Acceptable body composition for various populations
```
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
Fitness assessments
```
Balance
Static pressure
Overhead squat
Pull up body row
Plank
Leg press
Aerobic capacity
Anaerobic capacity
```
305
How often should adult get full health exam at dr?
Adults age 19-39: every 5 yrs
Adults age 40-49: every 3
50 and over every yr
306
Coronary artery risk factors
```
Family history before age 55
Cig smoker
Hypertension
Hypercholesterolemia
Impaired fasting glucose higher than 110mg/dl
Obese
Sedentary
```
307
Ways to test body composition
Hydrostatic weight
Near infrared reflectance
Calipers
Bio electrical impedance
308
Pros and cons of bf calipers
Easy but misting concerned with subcontaneous fat
309
Bio electrical impedance pros and cons
No exercise within 12 hrs, no caffeine or alcohol before, pee before
Usually overestimates lean and underestimates obese
3% error
Quick
310
Metabolic rate testing
Meta check measures persons resting metabolic rate w/10 min breathing test
311
Cardiovascular test
Sphygmomanometer reads bp and you want reading under 120/80mm/hg
Over 140/90 must get consent
312
How to test bP
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
Vo2 max and sub max testing
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
Single leg balance assessment
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
Static pose assessment
Flexibility test
Neutral alignment is considered ideal
Have client stand relaxed and March in place 10-20 sec then relax and observe
316
Flexibility tests
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
Overhead squat assessment test
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
Push up assessment test
Start w/wall push up for form...get down and position wrists w/chest and count
319
Pull up/body row assessment test
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
Plank assessment test
Lie prone w/elbows below shoulders and arms forward
Feet hip width apart
Hold as long as poss without shifting
321
Leg press assessment test
Load leg press w/ same weights as individual
| Count reps to 45degree angle
322
1reo max test
Tests muscular strength however not recommended....10rep max preferred
323
Physical activity
Any movement body produces by muscle resulting in energy expenditure
324
Exercise
Planned structured and repetitive physical activity performed to improve or maintain component of physical fitness
325
Flexibility
Range of motion of joints
326
Muscular strength
Max amount of weight one can move in specific resistance training exercise
327
Muscular endurance
Ability of muscle to sustain sub max force output for period of a time
328
Cardiovascular
Capacity of cardio- respiratory/cardio vascular system
Highest priority in fitness
329
Body composition
Ratio if fat free mass to fat mass
330
Agility
Ability to change direction under control
331
Balance
Most have unilateral or bi lateral deficit
| One side stronger
332
Speed
Actual speed of work
333
Power
Rate of performance
334
Metabolic fitness
Status of metabolic systems and variables that may predict risk for diabetes and cardiovascular disease
335
Morphological fitness
Status of body comp factors
336
Strength
Max amount of force a muscle can generate in specified movement pattern at specified velocity
337
SAID principle
Performing various forms of resistance training augments criteria for improving general and specific forms of strength
338
Periodization
Varying/cycling of frequency, intensity and vol of acute program variables over time
339
Acute program variables
```
Type of exercise
Order of exercise
Vol
Load
Speed of movement
Intensity
Rest period
```
340
2 key components for designing successful resistance training program
Micro assessments- progress monitoring (every rep)
Macro assessments- periodic testing like increase in number, rep, weight etc
341
Level one and stages of nesta pyramid
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
Level 2 and stages of nesta pyramid
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
Level 3 of nesta pyramid
Most advanced
Skill related fitness
Em corporate things like ladders, kettle bell , cross training
Non linear periodization
344
Level 4 nesta pyramid
```
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
Cardio interval training benefits
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
Rate of perceived exertion
RPE
| Determine RPE on scale of 1-10 to determine client feeling of intensity
347
Vo2 max
Provides lost accurate measure of persons max aerobic power
348
Swimming for cardio pros and cons
Gravitational force reduced
Helps joints, connective tissue and muscles recover
Increases strength in muscles not normally used in cardio
Great for overweight people
349
Cycling for cardio
Easy for beginners w/little coordination
Seated bike for overweight
Recumbent bike (w/backrest) very hamstring dominant
Upright bike very quad dominant
350
Rowing for cardio
Great upper and lower body cardio
351
Elliptical for cardio
Easy to use and reduces body force
When poss shouldn't be main source of cardio
Important to keep feet flat on pedals
352
Types of cardio intensity
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
FITTR Principle
Frequency, intensity, time, type, rate if progression
Takes on avg 6 months to notice change in cardio fitness
354
Functional training
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
3 things trainer must keep in mind when designing program
Goal (client goal and limitations)
Starting position
Motion (facilitate proper joint movement)
356
Leg press
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
Squat
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
Lunge
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
Knee extension
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
Prone leg curl
```
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
Standing calf raise
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
Crunches
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
Hyper extension bench
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
Standing tricep push down
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
Lateral raise
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
Front lay pull down
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
Seated cable row
Works lats
Prime mover- lattisimus Dorsi / bicep brachii
Stabilizer- rotator cuff muscles
Pull bar towards ribs and keep forearms inline w/pulley
368
One arm dumbbell row
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
Arm curl
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
Chest press
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
Incline bench press
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
Decline bench press
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
Cable cross over
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
In enemy of emergency
Trainer must not attempt to diagnose
Prescribe meds
Don't treat injury
Always get medical consent
375
Contusion
Bruise caused by blow to muscle, tendon or ligament (skin discoloration)
376
Stress
Temp deformation of muscle or tendon (short but painful)
377
Sprain
Damage to ligament tissue (pain, swelling and bruising)
378
Strain
Damage to tendon or muscle tissue due to overuse
379
Stress fracture
Break in bone due to non traumatic cumulative stress on bone
380
Chronic low back
Pain in lumbar and requires dr approval.
Must strengthen core and ensure Max flexibility of hip flexors
381
Dislocation
Displacement of joint structure due to excessive force
| Don't Try to treat
382
Tendinitis
Inflamed tendon
383
PRICE treatment for musculoskeletal injuries
```
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
Arrhythmia
Abnormal heartbeat
385
Ventricular fibrillation
Threatening condition where heart doesn't beat but quivers rapidly....needs defibrillation
386
Trachycardia
Abnormally fast hr (more than 100bpm)
387
Myocardial infraction
Heart attack
388
Brachycardia
Abnormally slow hr (less than 50-60 Bpm)
389
Cardiac arrest
Sudden heart stop
390
Valvular heart disease
Fault or abnormality of heart valves
391
Mitral valve prolapse
Blood can leak due to too large of heart valves
392
Hypo ventilation
Reduced depth of breathing (sleep apnea and obesity)
393
Hyperventilation
Abnormally rapid breathing
394
Myocardial ischemia
Insufficient blood flow to heart
395
Laceration
Jagged, irregular or blunt break or tear to soft tissue ....deep and bleeds a lot
396
Abrasion
Breaking or removal of skin by rubbing against rough surface
397
Incision
Break skin w/sharp object like knife
398
Puncture
Piercing wound caused by small hole
| Internal bleeding
399
Avail soon
Forcible tearing away of tissue (gun shot, explosion)
400
Heat exhaustion (hyperthermia)
Body overheats
Profuse sweating, thirst, clammy skin
Lay down w/head below heart and drink cold water
401
Heat stroke (severe hyperthermia)
Body temp above 104
Insufficient sweating, confusion, dry skin, rapid hr
Ice bath
402
Hyperthermia (frost bite)
Body temp below 95
| Decreased consciousness, numbness
403
Muscle cramp
Involuntary muscle contraction
| Electrolyte imbalance or dehydration or overuse
404
Movements in sagital plane
Motion is flex ion and extension
Ex: squat, walking, overhead press, curl
Frontal axis
405
Frontal plane movement
Motion (abduction, addiction, inversion, eversion)
Around sagital axis
Lateral raise, side bend
406
Transverse plane movement
Motion- internal/external rotation, horizontal flex/extension, supine, pronate
Around vertical axis
Ex throw ball, rotate head, swing baseball
407
Fitness assessment tests
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
3phases of muscular action
Eccentric
Isometric
Concentric
409
3 energy systems of muscular contraction
Adenosine triphosphate/creatine phosphate
Glycolysis
Aerobic oxidation
