Study 2.0 Flashcards
Mechanoreceptors
—sense distortion in body tissues.
Joint receptors
—respond to pressure,
acceleration, and deceleration of joints
Golgi tendon organs (GTO)
sense changes in
muscular tension.
Muscle spindles
sense changes in muscle
length.
Global stabilization system
attach from pelvis to spine.
Consists of: quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius,
adductor complex, portions of internal oblique.
Endocrine system
system of glands; secretes hormones to regulate bodily function
Ventricles
larger, inferior chambers of the heart; pump
blood out.
Right ventricle—
pumps deoxygenated blood to
lungs.
Left ventricle
pumps oxygenated blood to the
body.
Arteries
carry blood away from the heart.
Veins—
—transport blood back to the heart.
Arterioles
small branches of arteries; end in capillaries
Capillaries
smallest blood vessels; site of gas, chemical, and water exchange.
Stroke volume
amount of blood pumped with each contraction.
Heart rate
—the rate at which the heart pumps; average untrained adult = 70-80 bpm.
Cardiac output
volume of blood pumped per minute; heart rate × stroke volume.
Resting oxygen consumption (VO2)—
3.5 ml × kg-1 × min-1 = 1 metabolic equivalent (MET)
Maximal oxygen consumption (VO2max)
highest rate of oxygen transport and utilization achieved at
maximal physical exertion.
Aerobic
requires oxygen
Anaerobic
without oxygen.
Excess post oxygen consumption
(EPOC)—
elevation of metabolism after
exercise.
ATP-PC
Anaerotic
High-Intensity
10-15 Secs
Glycolysis
Anaerobic
Moderate-to-high Intensity
30-50 secs
Oxidative System
Long-Term Energy
Kebs Cycle
Superior
above a point of reference.
Inferior
—below a point of reference.
Proximal
—nearest to a point of reference.
Distal—
farthest from a point of reference
Anterior
—front of the body.
Posterior
—back of the body
Medial
—closer to the middle of the body
Lateral
—farther from the middle of the body.
Contralateral
—on the opposite side of the body.
Ipsilateral
—on the same side of the body.
Frontal Plane
Side lateral raise, side lunge, side shuffle
Sagittal Plane
Biceps curl, triceps pushdown, squat
Transverse
Throwing, golfing, swinging a bat, trunk
rotation
Abduction
—movement in the frontal plane away from the middle.
Adduction
—movement in the frontal plane toward the middle
Concentric
- moving in opposite direction of force, accelerates or produces force; muscle shortens.
Eccentric
- muscle developes tension while lengthening; decelerates force.
Isometric
- muscular force equal to resistive force, stabilizes force; no change in muscle length.
Length-tension relationship
—resting length
of a muscle and the tension it can produce
at that length.
Force-couple
—muscles working together to
produce movement.
Davis’s law
—soft tissue models along the lines of stress.
Autogenic inhibition
—neural impulses that sense tension are greater than the impulses that cause muscles
to contract; provides inhibitory effect to muscle spindles.
Reciprocal inhibition
—simultaneous contraction of one muscle, and relaxation of its antagonist to allow
movement.
Altered reciprocal inhibition
—muscle inhibition
caused by a tight agonist, which inhibits its
functional antagonist.
Synergistic dominance
—inappropriate muscle
takes over function of a weak or inhibited prime
mover.
If exercise exceeds 60min,
use sports drink containing up to 8% carbs.
Carbohydrates
4 calories per gram
6-10 g/kg/day
25-38g from fiber
45-65% of diet
Fats
9 calories per gram Should be 20-35% of total food intake High polyunsaturatedto-saturated ratio is desirable
Protein
4 calories per gram
Sedentary adults: 0.8 g/kg/day (0.4 g/lb/day)
Strength athletes: 1.2-1.7 g/kg/day (0.5-0.8
g/lb/day)
Endurance athletes: 1.2-1.4 g/kg/day (0.5-0.6
g/lb/day)
10-35% of diet
Corrective flexibility
increases joint range of motion, improves muscle imbalances, and corrects altered
joint motion; autogenic inhibition; use for Phase 1 training.
Active flexibility
—improves extensibility of soft tissue and increases neuromuscular efficiency; reciprocal
inhibition; use for Phases 2, 3, and 4 training
Functional flexibility
maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular
control; full ROM; use for Phase 5 training.
Active-isolated stretching
—uses agonists and synergists to dynamically move joints into a range of motion;
reciprocal inhibition.
Dynamic stretching
—uses force production and momentum to move joints through full ranges of motion;
reciprocal inhibition.
RESISTANCE EXERCISES
Stabilization (Phase 1)
4/2/1 tempo, lower weight, and higher reps in an unstable, but controlled, environment Ball squat, curl to press Multiplanar step-up balance, curl, to overhead press Ball dumbbell chest press Push-up Standing cable row Ball dumbbell row Single-leg dumbbell scaption Seated stability ball military press Single-leg dumbbell curl Single-leg barbell curl Supine ball dumbbell triceps extension Prone ball dumbbell triceps extension Ball squat Multiplanar step-up to balance
RESISTANCE EXERCISES
Strength (Phases 2, 3, & 4)
2/0/2 tempo, moderate to heavy weight, low to moderate reps with full range of motion Lunge to two-arm dumbbell press Squat to two-arm press Two-arm push press Barbell clean Flat dumbbell chest press Barbell bench press Seated cable row Seated lat pull Seated dumbbell shoulder press Seated shoulder press machine Seated two-arm dumbbell biceps curls Biceps curl machine Cable pushdowns Supine bench barbell triceps extension Leg press Barbell squat
RESISTANCE EXERCISES
Power (Phase 5)
Explosive tempo, light weight, moderate reps with full range of motion Two-arm medicine ball chest pass Rotation chest pass Ball medicine ball pullover throw Wood chop throw Medicine ball scoop toss (shoulders) Medicine ball side oblique throw Squat jump Tuck jump
PLYOMETRIC (Reactive) EXERCISES
Stabilization (Phase 1)
Squat jump with stabilization Box jump-up with stabilization Box jump-down with stabilization Multiplanar jump with stabilization
PLYOMETRIC (Reactive) EXERCISES
Strength (Phases 2, 3, & 4)
Squat jump
Tuck jump
Butt kick
Power step-up
PLYOMETRIC (Reactive) EXERCISES
Power (Phase 5)
Ice skater
Single-leg power step-up
Proprioceptive plyometrics
The FITTE Principle
•Frequency - the number of training F sessions in a given timeframe
•Intensity - the level of demand that a
given activity places on the body
•Time - the length of time an individual T is engaged in a given activity
•Type - the type of physical activity T being performed
•Enjoyment - the amount of pleasure E derived from the training session
