Study Guide Flashcards
nervous system
communication network within the body
central nervous system
brain and spinal cord, coordinates movement in the body
peripheral nervous system
nerves connecting the CNS to the rest of the body and environment
PNS- somatic
voluntary, serves outer areas of the body and skeletal muscle
PNS- autonomic
involuntary, heart, digestion
parasympathetic
part of autonomic - decreases activation during rest and recovery
sympathetic
part of autonomic - increases activation before activity
neuron
functional unit of the nervous system
motor (efferent neurons)
transmit nerve impulses from CNS to effector sites
sensory (afferent neurons)
respond to stimuli , transmit nerve impulses from effector sites to CNS
mechanoreceptors
sense distortion in body tissues
joint receptors
respond to pressure, acceleration and deceleration of joints
golgi tendon organs
sense change in muscular tension
muscle spindles
sense changes in muscle length
tendons
connect muscle to bone, provide anchor for muscles to produce force
fascia
outer layer of connective tissue surrounding a muscle
fascicles
bundle of individual muscle fibers
muscle fiber
cellular components and myofybrils encased in a plasma membrane
sarcomere
produces muscular contraction, repeating sections of actin and myosin
sliding filament theory
thick and thin filaments slide past one another shortening the entire sarcomere
type 1 slow twitch muscle tissue
smaller size fatigue slowly
type 11 fast twitch muscle tissue
large size, quick to produce maximal tension, fatigue quickly
motor unit
one motor neuron and the muscle fibers it connects with
neural activation
contraction of a muscle generated by neural stimulation
neurotransmitters
chemical messengers that transport impulses from nerve to muscle
local stabilization system
attach directly to vertebrae: transverse abdominis, internal oblique, multifidus, pelvic floor, diaphragm
global stabilization system
attach from pelvis to spine; quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique
movement system
attach spine and or pelvis to extremities: latissimus dorsi, hip flexors, hamstring complex, quadriceps
axial skeleton
skull, rib cage, and vertebral column
appendicular skeleton
upper and lower extremities, shoulder and pelvic girdle
skeletal system functions
supports, protects, allows bodily movement, produces blood, stores minerals
depressions
flattened portions of a bone, can be muscle attachment sites
process
projection protruding from a bone, muscles, tendons, and ligaments can attach
ligaments
connects bone to bone, little blood supply, slow to heal
arthrokinematics
joint motion
non-synovial joints
no joint cavity, connective tissue or cartilage, little to no movement
synovial joints
held together by joint capsule and ligaments, associated with movement
endocrine system
system of glands, secretes hormones to regulate bodily functions
testosterone
male sex traits
growth hormone
anabolic hormone, responsible for bodily growth up until puberty
insulin
regulates energy and glucose metabolism in the body
cardiorespiratory system
cardiovascular and respiratory system
cardiovascular system
heart, blood, and blood vessels
cardiac muscle
shorter, more tightly connected than skeletal muscle, involuntary
atria
smaller, superior chambers of the heart, receive blood from veins
right atrium
gathers deoxygenated blood returning to the heart
left atrium
gathers oxygenated blood from the lungs
sinoatrial node
pacemaker for the heart, located in the right atrium, initiates impulse for heart rate,
ventricles
larger inferior chambers of the heart, pump blood out
right ventricle
pumps deoxygenated blood to the 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
venules
very small veins, connect capillaries to large veins
stroke volume
amount of blood pumped with each contraction
heart rate
the rate at which the heart pumps, avg untrained adult 70-80 bpm
cardiac output
volume of blood pumped per minute, heart rate x stroke volume
respiratory system
lungs and respiratory passageways, brings in oxygen removes co2
inspiration
contracting inspiratory muscles to move air into the lungs
primary inspiratory muscles
diaphragm, external intercostals
secondary inspiratory muscles
scalenes, pectorals minor, sternocleidomastoid
expiration
relaxing inspiratory muscles, contracting expiratory muscles to move air out,
expiratory muscles
internal intercostals, abdominals
resting oxygen consumption VO2
3.5 ml x kg -1 x min -1 = 1 metabolic equivalent (met)
maximal oxygen consumption
highest rate of oxygen transport and utilization achieved at maximal physical exertion
abnormal breathing patterns
stress and anxiety, headaches, fatigue, poor circulation, and poor sleep
bioenergetics
study of energy in the human body
metabolism
process in which nutrients are acquired, transported, used and disposed of in the body
aerobic
requires oxygen
anaerobic
without oxygen
adenosine triphosphate ATP
energy unit and transfer storage within cells
anaerobic threshold
where the body can no longer produce enough energy with normal oxygen intake
excess post oxygen consumption EPOC
elevation of metabolism after exercise
biomechanics
internal and external forces acting on the body
force
influence applied by one object to another, accelerates or decelerates a second object
torque
a force that produces rotation
lever
rigid bar that rotates around a stationary fulcrum
1st class lever
fulcrum in middle (nodding head)
2nd class lever
resistance in middle (calf raise)
3rd class lever
tension in middle (biceps curl) most common
superior
above a reference point
inferior
below a reference point
anterior
in front
posterior
in back
proximal
nearest to reference point
distal
furthest from reference point
medial
closer to middle of body
lateral
farther from middle of body
contralateral
opposite side of the body
ipsilateral
same side of the body
planes of motion
frontal, sagittal, transverse
flexion
bending movement, decreases relative angle between segments
extension
straightening movement, increases angle between segments
plantarflexion
extension at ankle
dorsiflexion
flexion at ankle
abduction
movement away from body
adduction
movement towards the body
horizontal abduction
transverse plane arm movement from anterior to lateral
horizontal adduction
transverse plane arm movement from lateral to anterior
internal rotation
rotation towards the middle of the body
external rotation
rotation away from the middle of the body
muscle action spectrum
concentric eccentric isometric
concentric
muscle shortens
eccentric
muscle lengthens
isometric
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
neuromuscular efficiency
ability to produce and reduce force and stabilize the kinetic chain in all 3 planes of motion
structural efficiency
alignment of the musculoskeletal system that allows center of gravity to be maintained over a base of support
davis’s law
soft tissue models along the models of stress (body adapts, calluses)
autogenic inhibition
neural impulses that sense tension is 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
relative flexibility
tendency of the body to seek the path of less resistance
pattern overload
consistently repeating the same motion, places abnormal stresses on the body
postural distortion patterns
predictable patterns of muscle imbalances
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 of inhibited prime mover
muscle imbalance
alteration of muscle length surrounding a joint
stabilization
ability of maintain postural equilibrium and support joints during movement
strength
ability of the neuromuscular system to produce internal tension to overcome an external force
strength endurance
ability to repeatedly produce high levels of force for prolonged periods
maximal strength
maximal force a muscle can produce in a single voluntary effort
muscular hypertrophy
enlargement of skeletal muscle fibers from resistance training
power
ability to produce the greatest force in the shortest time
motor behavior
motor response to internal and external stimuli
motor control
how the CNS integrates sensory information with previous experiences
motor learning
integration of motor control processes through practice
motor development
change in motor skill behavior over time
sensorimotor integration
cooperation of the nervous and muscular systems in gathering and interpreting information and executing movement
muscle synergies
groups of muscles that are recruited by the CNS to provide movement
proprioception
cumulative sensory input from all mechanoreceptors that sense position and limb movements
feedback
use of sensory information and sensorimotor integration to help the HMS in motor learning
internal feedback
sensory information is used by the body to reactively monitor movement and the environment
external feedback
information provided by some external source (trainer) to supplement the internal environment
carbohydrates
sugars, starches, celluloses, and fiber, chief source of energy
monosaccharide
a single sugar unit, fructose, glucose, galactose
disaccharides
2 sugar units, sucrose, lactose, maltose
polysaccharides
long chains of monosaccharides linked together, fiber, starch
fiber
complex carbohydrate - provides bulk in diet, intestinal health, regulates absorption of glucose
soluble fiber
dissolved by water, helps moderate blood glucose and cholesterol level
insoluble fiber
does not dissolve in water
glucose
simple sugar made by the body from carbohydrates, fats, and some proteins, main source of fuel
glycogen
complex carbohydrate used to store energy in liver and muscle tissue
triglycerides
chemical form of most fat in food and in the body
saturated fatty acid
raises bad LDL cholesterol
trans fatty acids
used to increase shelf life in foods, raises LDL and lowers HDL
unsaturated fatty acid
increases good cholesterol
monounsaturated fatty acid
lipid missing one hydrogen, one double bond
polyunsaturated fatty acid
lips with more than one point of unsaturation
protein
amino acids linked together by peptide bonds
essential amino acids
cannot be manufactured in the body, must be taken by food
complete protein
supplies all essential amino acids in appropriate ratios
incomplete protein
supplies less than 8 essential amino acids
micronutrients
vitamins and minerals needed for health
toxicity
degree to which a substance causes harm
percentage of water in body
60
water consumed per day
sedentary - male 3 liters, female 2 liters
calorie
amount of heat energy to raise 1 gram of water by 1 degree
resting metabolic rate RMR
amount of energy expended at rest
thermic effect of food
additional energy use for digestion, 6-10 5 total energy expenditure
energy expended during physical activity
20%
protein
4 calories/gram, 10-35% total food
sedentary .4 g /lb a day,
endurance .5-.6 g/lb a day
carbohydrate
4 calories/gram, 25-38 g fiber,
6-10 g/lb a day
fat
9 calories/gram, 20-30% total food
3 tips: Carbs for performance
high carb 2-4 hrs before exercise
30-60 g every hour after 60 mins,
1.5 g bodyweight 30 min after exercise
single set
one set of each exercise, good for beginners
multiple set
multiple sets of each exercise
pyramid
increasing weight with each set
superset
performing 2 exercises quickly at same time with little rest in between
drop set
perform set to failure, drop some weight then perform set
circuit training
perform a series of exercises one after the other with little rest in between
peripheral heart action
variation of circuit training, alternates upper and lower body exercises for circulation
split routine
breaking the body up into sections to be trained on separate days
vertical loading
performing exercises on the OPT template one after the other in a vertical manner down the template
SAID principle
specific adaptation to imposed demands
SAID
the body will specifically adapt to the type of demand placed on it
FITTE Principle
frequency, intensity, time, type, enjoyment
