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Study Guide Flashcards

1
Q

nervous system

A

communication network within the body

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2
Q

central nervous system

A

brain and spinal cord, coordinates movement in the body

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3
Q

peripheral nervous system

A

nerves connecting the CNS to the rest of the body and environment

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4
Q

PNS- somatic

A

voluntary, serves outer areas of the body and skeletal muscle

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5
Q

PNS- autonomic

A

involuntary, heart, digestion

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6
Q

parasympathetic

A

part of autonomic - decreases activation during rest and recovery

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7
Q

sympathetic

A

part of autonomic - increases activation before activity

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8
Q

neuron

A

functional unit of the nervous system

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9
Q

motor (efferent neurons)

A

transmit nerve impulses from CNS to effector sites

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10
Q

sensory (afferent neurons)

A

respond to stimuli , transmit nerve impulses from effector sites to CNS

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11
Q

mechanoreceptors

A

sense distortion in body tissues

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12
Q

joint receptors

A

respond to pressure, acceleration and deceleration of joints

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13
Q

golgi tendon organs

A

sense change in muscular tension

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14
Q

muscle spindles

A

sense changes in muscle length

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15
Q

tendons

A

connect muscle to bone, provide anchor for muscles to produce force

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16
Q

fascia

A

outer layer of connective tissue surrounding a muscle

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17
Q

fascicles

A

bundle of individual muscle fibers

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18
Q

muscle fiber

A

cellular components and myofybrils encased in a plasma membrane

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19
Q

sarcomere

A

produces muscular contraction, repeating sections of actin and myosin

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20
Q

sliding filament theory

A

thick and thin filaments slide past one another shortening the entire sarcomere

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21
Q

type 1 slow twitch muscle tissue

A

smaller size fatigue slowly

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22
Q

type 11 fast twitch muscle tissue

A

large size, quick to produce maximal tension, fatigue quickly

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23
Q

motor unit

A

one motor neuron and the muscle fibers it connects with

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24
Q

neural activation

A

contraction of a muscle generated by neural stimulation

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25
Q

neurotransmitters

A

chemical messengers that transport impulses from nerve to muscle

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26
Q

local stabilization system

A

attach directly to vertebrae: transverse abdominis, internal oblique, multifidus, pelvic floor, diaphragm

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27
Q

global stabilization system

A

attach from pelvis to spine; quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique

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28
Q

movement system

A

attach spine and or pelvis to extremities: latissimus dorsi, hip flexors, hamstring complex, quadriceps

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29
Q

axial skeleton

A

skull, rib cage, and vertebral column

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30
Q

appendicular skeleton

A

upper and lower extremities, shoulder and pelvic girdle

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31
Q

skeletal system functions

A

supports, protects, allows bodily movement, produces blood, stores minerals

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32
Q

depressions

A

flattened portions of a bone, can be muscle attachment sites

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33
Q

process

A

projection protruding from a bone, muscles, tendons, and ligaments can attach

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34
Q

ligaments

A

connects bone to bone, little blood supply, slow to heal

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35
Q

arthrokinematics

A

joint motion

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36
Q

non-synovial joints

A

no joint cavity, connective tissue or cartilage, little to no movement

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37
Q

synovial joints

A

held together by joint capsule and ligaments, associated with movement

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38
Q

endocrine system

A

system of glands, secretes hormones to regulate bodily functions

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39
Q

testosterone

A

male sex traits

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40
Q

growth hormone

A

anabolic hormone, responsible for bodily growth up until puberty

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41
Q

insulin

A

regulates energy and glucose metabolism in the body

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42
Q

cardiorespiratory system

A

cardiovascular and respiratory system

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43
Q

cardiovascular system

A

heart, blood, and blood vessels

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44
Q

cardiac muscle

A

shorter, more tightly connected than skeletal muscle, involuntary

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45
Q

atria

A

smaller, superior chambers of the heart, receive blood from veins

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46
Q

right atrium

A

gathers deoxygenated blood returning to the heart

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47
Q

left atrium

A

gathers oxygenated blood from the lungs

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48
Q

sinoatrial node

A

pacemaker for the heart, located in the right atrium, initiates impulse for heart rate,

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49
Q

ventricles

A

larger inferior chambers of the heart, pump blood out

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50
Q

right ventricle

A

pumps deoxygenated blood to the lungs

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51
Q

left ventricle

A

pumps oxygenated blood to the body

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52
Q

arteries

A

carry blood away from the heart

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53
Q

veins

A

transport blood back to the heart

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54
Q

arterioles

A

small branches of arteries, end in capillaries

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55
Q

capillaries

A

smallest blood vessels, site of gas, chemical and water exchange

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56
Q

venules

A

very small veins, connect capillaries to large veins

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57
Q

stroke volume

A

amount of blood pumped with each contraction

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58
Q

heart rate

A

the rate at which the heart pumps, avg untrained adult 70-80 bpm

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59
Q

cardiac output

A

volume of blood pumped per minute, heart rate x stroke volume

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60
Q

respiratory system

A

lungs and respiratory passageways, brings in oxygen removes co2

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61
Q

inspiration

A

contracting inspiratory muscles to move air into the lungs

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62
Q

primary inspiratory muscles

A

diaphragm, external intercostals

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63
Q

secondary inspiratory muscles

A

scalenes, pectorals minor, sternocleidomastoid

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64
Q

expiration

A

relaxing inspiratory muscles, contracting expiratory muscles to move air out,

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65
Q

expiratory muscles

A

internal intercostals, abdominals

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66
Q

resting oxygen consumption VO2

A

3.5 ml x kg -1 x min -1 = 1 metabolic equivalent (met)

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67
Q

maximal oxygen consumption

A

highest rate of oxygen transport and utilization achieved at maximal physical exertion

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68
Q

abnormal breathing patterns

A

stress and anxiety, headaches, fatigue, poor circulation, and poor sleep

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69
Q

bioenergetics

A

study of energy in the human body

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70
Q

metabolism

A

process in which nutrients are acquired, transported, used and disposed of in the body

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71
Q

aerobic

A

requires oxygen

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72
Q

anaerobic

A

without oxygen

73
Q

adenosine triphosphate ATP

A

energy unit and transfer storage within cells

74
Q

anaerobic threshold

A

where the body can no longer produce enough energy with normal oxygen intake

75
Q

excess post oxygen consumption EPOC

A

elevation of metabolism after exercise

76
Q

biomechanics

A

internal and external forces acting on the body

77
Q

force

A

influence applied by one object to another, accelerates or decelerates a second object

78
Q

torque

A

a force that produces rotation

79
Q

lever

A

rigid bar that rotates around a stationary fulcrum

80
Q

1st class lever

A

fulcrum in middle (nodding head)

81
Q

2nd class lever

A

resistance in middle (calf raise)

82
Q

3rd class lever

A

tension in middle (biceps curl) most common

83
Q

superior

A

above a reference point

84
Q

inferior

A

below a reference point

85
Q

anterior

A

in front

86
Q

posterior

A

in back

87
Q

proximal

A

nearest to reference point

88
Q

distal

A

furthest from reference point

89
Q

medial

A

closer to middle of body

90
Q

lateral

A

farther from middle of body

91
Q

contralateral

A

opposite side of the body

92
Q

ipsilateral

A

same side of the body

93
Q

planes of motion

A

frontal, sagittal, transverse

94
Q

flexion

A

bending movement, decreases relative angle between segments

95
Q

extension

A

straightening movement, increases angle between segments

96
Q

plantarflexion

A

extension at ankle

97
Q

dorsiflexion

A

flexion at ankle

98
Q

abduction

A

movement away from body

99
Q

adduction

A

movement towards the body

100
Q

horizontal abduction

A

transverse plane arm movement from anterior to lateral

101
Q

horizontal adduction

A

transverse plane arm movement from lateral to anterior

102
Q

internal rotation

A

rotation towards the middle of the body

103
Q

external rotation

A

rotation away from the middle of the body

104
Q

muscle action spectrum

A

concentric eccentric isometric

105
Q

concentric

A

muscle shortens

106
Q

eccentric

A

muscle lengthens

107
Q

isometric

A

no change in muscle length

108
Q

length tension relationship

A

resting length of a muscle and the tension it can produce at that length

109
Q

force couple

A

muscles working together to produce movement

110
Q

neuromuscular efficiency

A

ability to produce and reduce force and stabilize the kinetic chain in all 3 planes of motion

111
Q

structural efficiency

A

alignment of the musculoskeletal system that allows center of gravity to be maintained over a base of support

112
Q

davis’s law

A

soft tissue models along the models of stress (body adapts, calluses)

113
Q

autogenic inhibition

A

neural impulses that sense tension is greater than the impulses that cause muscles to contract, provides inhibitory effect to muscle spindles

114
Q

reciprocal inhibition

A

simultaneous contraction of one muscle and relaxation of its antagonist to allow movement

115
Q

relative flexibility

A

tendency of the body to seek the path of less resistance

116
Q

pattern overload

A

consistently repeating the same motion, places abnormal stresses on the body

117
Q

postural distortion patterns

A

predictable patterns of muscle imbalances

118
Q

altered reciprocal inhibition

A

muscle inhibition caused by a tight agonist, which inhibits its functional antagonist

119
Q

synergistic dominance

A

inappropriate muscle takes over function of a weak of inhibited prime mover

120
Q

muscle imbalance

A

alteration of muscle length surrounding a joint

121
Q

stabilization

A

ability of maintain postural equilibrium and support joints during movement

122
Q

strength

A

ability of the neuromuscular system to produce internal tension to overcome an external force

123
Q

strength endurance

A

ability to repeatedly produce high levels of force for prolonged periods

124
Q

maximal strength

A

maximal force a muscle can produce in a single voluntary effort

125
Q

muscular hypertrophy

A

enlargement of skeletal muscle fibers from resistance training

126
Q

power

A

ability to produce the greatest force in the shortest time

127
Q

motor behavior

A

motor response to internal and external stimuli

128
Q

motor control

A

how the CNS integrates sensory information with previous experiences

129
Q

motor learning

A

integration of motor control processes through practice

130
Q

motor development

A

change in motor skill behavior over time

131
Q

sensorimotor integration

A

cooperation of the nervous and muscular systems in gathering and interpreting information and executing movement

132
Q

muscle synergies

A

groups of muscles that are recruited by the CNS to provide movement

133
Q

proprioception

A

cumulative sensory input from all mechanoreceptors that sense position and limb movements

134
Q

feedback

A

use of sensory information and sensorimotor integration to help the HMS in motor learning

135
Q

internal feedback

A

sensory information is used by the body to reactively monitor movement and the environment

136
Q

external feedback

A

information provided by some external source (trainer) to supplement the internal environment

137
Q

carbohydrates

A

sugars, starches, celluloses, and fiber, chief source of energy

138
Q

monosaccharide

A

a single sugar unit, fructose, glucose, galactose

139
Q

disaccharides

A

2 sugar units, sucrose, lactose, maltose

140
Q

polysaccharides

A

long chains of monosaccharides linked together, fiber, starch

141
Q

fiber

A

complex carbohydrate - provides bulk in diet, intestinal health, regulates absorption of glucose

142
Q

soluble fiber

A

dissolved by water, helps moderate blood glucose and cholesterol level

143
Q

insoluble fiber

A

does not dissolve in water

144
Q

glucose

A

simple sugar made by the body from carbohydrates, fats, and some proteins, main source of fuel

145
Q

glycogen

A

complex carbohydrate used to store energy in liver and muscle tissue

146
Q

triglycerides

A

chemical form of most fat in food and in the body

147
Q

saturated fatty acid

A

raises bad LDL cholesterol

148
Q

trans fatty acids

A

used to increase shelf life in foods, raises LDL and lowers HDL

149
Q

unsaturated fatty acid

A

increases good cholesterol

150
Q

monounsaturated fatty acid

A

lipid missing one hydrogen, one double bond

151
Q

polyunsaturated fatty acid

A

lips with more than one point of unsaturation

152
Q

protein

A

amino acids linked together by peptide bonds

153
Q

essential amino acids

A

cannot be manufactured in the body, must be taken by food

154
Q

complete protein

A

supplies all essential amino acids in appropriate ratios

155
Q

incomplete protein

A

supplies less than 8 essential amino acids

156
Q

micronutrients

A

vitamins and minerals needed for health

157
Q

toxicity

A

degree to which a substance causes harm

158
Q

percentage of water in body

A

60

159
Q

water consumed per day

A

sedentary - male 3 liters, female 2 liters

160
Q

calorie

A

amount of heat energy to raise 1 gram of water by 1 degree

161
Q

resting metabolic rate RMR

A

amount of energy expended at rest

162
Q

thermic effect of food

A

additional energy use for digestion, 6-10 5 total energy expenditure

163
Q

energy expended during physical activity

A

20%

164
Q

protein

A

4 calories/gram, 10-35% total food
sedentary .4 g /lb a day,
endurance .5-.6 g/lb a day

165
Q

carbohydrate

A

4 calories/gram, 25-38 g fiber,

6-10 g/lb a day

166
Q

fat

A

9 calories/gram, 20-30% total food

167
Q

3 tips: Carbs for performance

A

high carb 2-4 hrs before exercise
30-60 g every hour after 60 mins,
1.5 g bodyweight 30 min after exercise

168
Q

single set

A

one set of each exercise, good for beginners

169
Q

multiple set

A

multiple sets of each exercise

170
Q

pyramid

A

increasing weight with each set

171
Q

superset

A

performing 2 exercises quickly at same time with little rest in between

172
Q

drop set

A

perform set to failure, drop some weight then perform set

173
Q

circuit training

A

perform a series of exercises one after the other with little rest in between

174
Q

peripheral heart action

A

variation of circuit training, alternates upper and lower body exercises for circulation

175
Q

split routine

A

breaking the body up into sections to be trained on separate days

176
Q

vertical loading

A

performing exercises on the OPT template one after the other in a vertical manner down the template

177
Q

SAID principle

A

specific adaptation to imposed demands

178
Q

SAID

A

the body will specifically adapt to the type of demand placed on it

179
Q

FITTE Principle

A

frequency, intensity, time, type, enjoyment

personal training (17 decks)

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