Section 3 Flashcards
What’s actions occur in the Sagittal Plane?
Flexion, Extension, Dorsiflexion, and Plantar Flexion
What’s actions occur in the Frontal Plane?
Abduction, Adduction, Elevation, Depression, Inversion, and Eversion
What actions occur in the Transverse Plane?
Rotation, Pronation, Supination, Horizontal Flexion, and Horizontal Extension
What actions are Multiplanar?
Circumduction and Opposition
What is Skeletal Muscle?
Muscle tissue that is considered voluntary. (Striated muscle)
What is Smooth Muscle?
Muscle tissue fold in walls of organs and tubes in the body. Considered involuntary.
What is Cardiac Muscle?
Forms walls of the heart, functions to maintain pumping of the heart. Involuntary muscle. (Striated)
Describe a Closed Kinetic Chain Exercise
An exercise where the end farthest away from the body is fixed. Usually involves more muscles and joint.
(Feet in a squat)
Describe an Open Kinetic Chain Exercise
A movement when the end farthest from the body is free.
(Seated leg extension)
Describe Wolf’s Law
When skeleton is subjected to stressful force, it reacts by creating more bone tissue which increases its density.
Describe Myofibillar Hypertrophy
Increase number of myofibrils (contractile protein) in the muscle cell as a response to training, resulting in greater muscle contraction force.
What is Sarcoplasmic Hypertrophy
Increase sarcoplasm in the muscle cell from training, increasing the cross-sectional area and size of the muscle.
Related to transient hypertrophy (muscle pump).
What is Cardiac Output
Product of heart rate and stroke volume, or quantity of blood pumped per heartbeat.
What is the average RHR
60-70 bpm
What is the formula for BMI
Weight (Ib) / Height Squared (in) x 703
What is the normal blood pressure numbers
Normal: <120/<80
Stage 1 (Hypertension): 130-139/80-89
What is the most used method to estimate body fat
Skinfold Measurements
What body fat % and waist circumference can you expect to lose in 2-3 months
Body Fat %: 2.7-5.9%
Waist Circumference: 1.9-3.3 cm
What are the BMI classifications
Normal: 18.5-24.9
Obesity: 30.0-34.9
What is Arteriosclerosis
Narrowing and hardening of arteries due to plaque accumulation (common in elderly) and decreases arteries ability to expand.
What is the Cardiac Cycle
The time between the start of one heartbeat to the start of another.
What are the general training volumes for someone training are strength
2-6 set x 3-6 reps, +85% 1RM with 2-5 mins rest intervals
What the primary muscles and functions of the ankle & foot
Anterior tibialis: Dorsiflexion at the ankle, inversion at the foot
Gastrocnemius: Plantar flexion at the ankle, eversion at the foot
What the primary muscles and functions of the knee
Rectus femoris: Extension
Biceps femoris: Flexion & external rotation
What the primary muscles and functions of the hip
Gluteus maximus: Extension & external rotation; Superior fibers: abduction
Biceps femoris: Extension, abduction, and slight external rotation
What the primary muscles and functions of the spine
Rectus abdominis: Flexion & lateral flexion of the trunk
Erector spinae: Extension (both sides) and lateral flexion
What the primary muscles and functions of the shoulder girdle
Trapezius: Upper; Upward rotation and elevation of the scapula
Middle; Upward rotation and adduction of the scapula
Lower; Depression if scapula
Rhomboid major & minor: Adduction, downward rotation, and elevation of the scapula
What the primary muscles and functions of the shoulder
Pectoralis major: Flexion, extension, adduction, internal rotation, and horizontal adduction
Deltoid: Entire muscle; Abduction
Anterior fibers; Flexion, internal rotation, horizontal rotation
Posterior fibers; External rotation and horizontal abduction
Latissimus dorsi: Extension, adduction, horizontal abduction, and internal rotation
What the primary muscles and functions of the elbow & radioulnar joints
Biceps brachii: Flexion at elbow; Supination at forearm
Triceps brachii: Extension at elbow; Arm extension (long head)
What the primary muscles and functions of the waist
Flexor carpi radialis: Flexion
Describe the Cardiovascular System and it’s main role/functions
Closed circuit system involving the heart, blood vessels, and blood. Moving blood to the heart to deliver oxygen and nutrients to the tissues while removing the waste. As oxygen is being provided to active cells carbs and fatty acids convert to ATP to fuel activities.
(Temperature regulation and acid base balance)
Describe the Respiratory System and it’s main role/functions
Makes it possible for the body to exchange gases between the environment and the tissues, replaces oxygen and removes Carson dioxide form the blood.
Describe the Skeletal System and it’s main role/functions
Active living tissue needed for structural support, movement, organ protection, storage, & formation of blood cells. Support soft tissue and provide attachment sites for most muscles.
Axial Skeleton: Provide main axial support for the body & protect CNS.
Appendicular Skeleton: Bone of upper and lower limbs, as well as shoulders/pelvic.
Describe the Nervous System and it’s main role/functions
Collect info, analyze said info, and make an appropriate response to fulfill specific needs.
CNS: Brain and spinal cord, Receive sensory input and make a response (Control Center)
PNS: Made up of pairs of nerves that branch from brain/spine. Sensory and Motor
Describe the Muscular System and it’s main role/functions
Many different parts with different functions. All muscle tissue have the ability to contract and develop tension. 3 types of muscle tissue
Skeletal:
Smooth:
Cardiac:
Explain the oxygen carrying capacity and why it’s important
What are the 3 main types of joints
Fibrous:
Cartilaginous:
Synovial:
What are the Anatomical Directions
Superior: Toward the head
Inferior: Away from the head or
lower
Anterior: Front of body
Posterior: Back of body
Medial: Toward midline of body
Lateral: Away from midline of body
Proximal: Nearest the trunk or point of origin
Distal: Farthest from the trunk or point of origin
Describe agonist & antagonist
Agonist: Prime mover muscle that does most of the work in an exercise. Synergistic muscles assist agonist with movement
Antagonist: Muscle that opposes the agonist. Shut off do to reciprocal inhibition
Describe diuretics
Helps the kidneys remove water & salt from body through urine. Could increase dehydration and decrease blood pressure
Muscles that are tight in clients with anterior pelvic tilt
Tight: Hip flexors and Erector spinae
Lengthened: Hamstrings & Rectus abdominis
(Order switch for clients with posterior pelvic tilt)
Muscles that are tight in clients with lordosis posture
Tight: Hip flexors & Lumbar extensor
Lengthened: Hip extensors, External obliques & Rectus abdominis
Muscle that are tight in clients with kyphosis posture
Tight: Anterior chest/shoulders, Latissimus dorsi & Neck extensors
Lengthened: Upper back extensors, Scapular stabilizers & Neck flexors
Waist circumference that puts you at risk
Men:
Low; 31.2-38.6 in
High; 39-46.8 in
Women:
Low; 27.3-34.7 in
High; 35.1-42.5 in
