Study Guide Flashcards
(111 cards)
1
Q
Obesity
A
The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or someone who is at least 30 pounds over the recommended weight for their height.
The condition of subcutaneous fat exceeding the amount of lean body mass.
2
Q
Overweight
A
Refers to a person with a bodymass index of 25 to 29, or, who is between 25 to 30 pounds over the recommended with for their height.
3
Q
Proprioception
A
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movements
4
Q
Super Set
A
Set of two exercises that are performed back-to-back, without any rest time between them.
5
Q
Human Movement System
A
Nervous System, Muscular System, Skeletal System
6
Q
Neuron
A
The functional unit of the nervous system.
7
Q
Mechanoreceptor
A
Sensory receptors responsible for sensing distortion in body tissues.
8
Q
Muscle Spindles
A
Receptors sensitive to change in length of the muscle and the rate of that change.
9
Q
Golgi Organ Tendon
A
Receptors sensitive to change in tension of the muscle and the rate of that change.
10
Q
Joint Receptor
A
Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint.
11
Q
Arthrokinematics
A
- Joint motion.
2. The motions of joints in the body.
12
Q
Slow Twitch (Type 1 muscle Fibers)
A
Another term for type 1 muscle fibers, fibers that are characterized by a greater amount of capillaries, mitochondria, and myoglobin. These fibers are usually found to have a higher endurance capacity than fast twitch fibers.
13
Q
Fast Twitch (Type 2 muscle Fibers)
A
Muscle Fibers that can also be characterized by the term type IIA and IIB. These fibers contain fewer capillaries, mitochondria, and myoglobin. These fibers fatigue faster than type I Fibers.
14
Q
Atrium
A
The superior chamber of the heart that receives blood from the veins and forces it into the ventricles.
15
Q
Ventricle
A
The Inferior chamber of the heart that receives blood from its corresponding atrium and, in turn, forces blood into the arteries.
16
Q
Sinoatrial SA Node
A
A specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate; often termed the pacemaker of the heart.
17
Q
Cardiac Output
A
Heart rate x Stroke Volume, the overall performance of the heart.
18
Q
Gluconeogenesis
A
The formation of glucose from noncarbohydrate sources, such as amino acids.
19
Q
Adenosine Triphosphate
A
Energy storage and transfer unit within the cells of the body.
20
Q
ATP-PC System
A
Energy storage and transfer unit within the cells of the body.
21
Q
Glucose
A
A simple sugar manufactured by the body from carbs, fats, and to a lesser extent proteins, which serves as the bodies main source of fuel.
22
Q
Excess Post Oxygen Consumption
A
The state in which the body’s metabolism is elevated after exercise.
23
Q
Sagittal Plane
A
An imaginary bisector that divides the body into left and right halves.
24
Q
Frontal Plane
A
An imaginary bisector that divides the body into front and back halves.
25
Transverse Plane
An imaginary bisector that divides the body into top and bottom halves.
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Posterior
On the back of the body.
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Anterior
On the front of the body.
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Lateral
Positioned toward the outside of the body.
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Medial
Positioned towards the middle of the body.
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Superior
Positioned above a point of reference.
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Inferior
Positioned below a point of reference.
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Flexion
A bending movement in which the relative angle between two adjacent segments decreases.
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Extension
A straightening movement in which the relative angle between two adjacent segments increases.
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Abduction
A movement in the frontal plane away from the mid-line of the body.
35
Adduction
A movement in the frontal plane back toward the midline of the body.
36
Concentric
When a muscle is exerting force greater that the resistive force, resulting in shortening of the muscle.
37
Eccentric
An eccentric muscle action occurs when a muscle develops tension while lengthening.
38
Isometric
When a muscle is exerting force equal to the force being placed on it leading to no visible change in the muscle length.
39
Isokinetic
When a muscle shortens at a constant speed over the full range of motion.
40
Length-tension relationship
The resting length of a muscle and the tension the muscle can produce at this resting length.
41
Force Couple
Muscle groups moving together to produce movement around a joint.
42
Motor Learning
The integration of motor control processes with practice and experience that lead to relatively permanent changes in the capacity to produced skilled movements.
43
Motor Behavior
The manner in which the nervous, skeletal, and muscular systems interact to produce an observable mechanical response to the incoming sensory information from the internal and external environments.
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Motor Control
The involved structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previous experiences to produce a motor response.
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Proximal
Positioned nearest the center of the body or point of reference.
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Distal
Positioned farthest from the center of the body, or point of reference.
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PAR-Q
Physical Activity Readyness Questionniare
48
Durnin-Womersley Body Fat Test
Calipers - Bicep / Tricep / Subscapular / iliac crest
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Karvonen Formula
(max HR - resting HR) x % Intensity + resting HR
50
Pronation Distortion Syndrome
Pronation distortion syndrome is characterized by excessive foot pronation (flat feet) with concomitant knee internal rotation and adduction (“knock-kneed”). This lower extremity distortion pattern can lead to a chain reaction of muscle imbalances throughout the kinetic chain, leading to foot and ankle, knee, hip and low back pain.
51
Lower Cross Syndrome
Lower crossed syndrome is one of the most common compensatory patterns. It is characterized by an anterior tilt to the pelvis (arched lower back). In recent years, we've heard a lot about the ill effects of prolonged sitting.
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Upper Cross Syndrome
The “crossed” in upper crossed syndrome refers to the crossing pattern of the overactive muscles with the counter crossing of the underactive muscles. When viewed from the side, an X pattern can be drawn for these two sets of muscles.
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5-Kinetic Chain Checkpoints
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Foot and ankle.
knee.
LPHC.
Shoulders.
Head and Cervical Spine.
```
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Davies Test
Upper Extremity Agility Test.
A test that involves client in push-up position with Two Pieces of tape 36 Inches Apart. Counting the Client moving hands from side to side.
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Shark Skills Test
Lower Extremity Agility Test.
56
Rockport Cardio Test
Used to determine the starting point for a client:
Poor/Fair = Zone One
Average/Good = Zone Two
Very Good or better = Zone Three
57
Neuromuscular Efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
58
Static Stretching
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
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Relative Flexibility
The tendency of the body to seek the path of least resistance during functional movement patterns.
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Active-Isolated Stretching
The process of using agonists and synergists to dynamically move the joint into a range of motion.
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Altered Reciprocal Inhibition
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
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Dynamic (functional) Stretching
Uses the force production of a muscle and the body's momentum to take a joint through the full available range of motion.
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Synergist Dominance
When synergists take over function for a weak or inhibited prime mover.
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Arthrokinetic Dysfunction
A biomechanical and neuromuscular dysfunction in which forces at the joint are altered, resulting in abnormal joint movement and proprioception.
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Autogenic Inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
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Davis's Law
States that soft tissue models along the line of stress.
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Cumulative Injury Cycle
A cycle whereby an injury will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.
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VO2 Max
The highest rate of oxygen transport and utilization achieved at maximal physical exertion
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Talk Test Method
The talk test is a simple way to measure relative intensity. In general, if you're doing moderate-intensity activity, you can talk but not sing during the activity. In general, if you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
70
Borg Scale (RPE)
The original Borg scale has a range from 6 to 20 (with 6 being no exertion at all, and 20 being maximum effort). This scale correlates with a person's heart rate or how hard they feel they're working. The modified RPE scale has a range from 0 to 10 (with 0 being no exertion and 10 being maximum effort).
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Zone 1
65-75% HR Max
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Zone 2
75-85% HR Max
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Zone 3
86-95% HR Max
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LPHC
The LPHC, also referred to as your core, is made up of the lumbar spine, pelvis, and hip musculoskeletal structures. This complex acts as a transition from your lower to upper body by serving to transmit forces that are generated.
75
Drawing-in Maneuver
Activation of the transverse abdominis, multifidus, pelvic floor muscles, and diaphragm to provide core stabilization.
76
Bracing
Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.
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Prone Iso-Abs
Planks... Core-Stabilization Exercise.
78
Dynamic Balance
The ability to move and change directions under various conditions without falling.
79
Single-Leg Scaption
Balance Exercise where you balance on a single leg and raise two dumbbells to the side.
80
Rate of Force Production
The ability of muscles to exert maximal force output in a minimum amount of time.
81
Plyometric (Reactive Training)
Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction.
82
Quickness
The ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions during functional activities.
83
Frontside Mechanics
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.
84
Backside Mechanics
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and neutral pelvis.
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Agility
The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.
86
Speed
The ability to move the body in one intended direction as fast as possible.
87
General Adaptation Syndrome
1. A syndrome in which the kinetic chain responds and adapts to imposed demands.
2. A term used to describe how the body responds and adapts to stress.
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SAID Principle
In physical rehabilitation and sports training, the SAID principle asserts that the human body adapts specifically to imposed demands. It demonstrates that, given stressors on the human system, whether biomechanical or neurological, there will be a Specific Adaptation to Imposed Demands (SAID).
89
Periodization
Division of a training program into smaller, progressive stages.
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Mechanical Specificity
The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
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Neuromuscular Specificity
The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Refers to the speed of contraction and exercise selection.
92
Metabolic Specificity
The specific muscular exercises using different levels of energy that are performed to increase endurance, strength, and power.
Refers to the energy demand placed on the body.
93
Peripheral Heart Action
A variation of circuit training in which the client performs four to six exercises in a row rests for 30 to 45 seconds, then moves to the next sequence of different exercises and continues the pattern.
Leg -> Upper
Upper -> Leg
94
Vertical Loading
Doing one set of each exercise down the list, with rest in between.
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Acute Variables
Important components that specify how each exercise is to be performed.
96
Mesocycle
smaller phases within the macrocycle, usually several weeks to a few months. Maybe one phase of the OPT Model. Microcycle: each part of the mesocycle, usually one week. A one-to-two-week look at changes that need to be made to a program. This area is where true programming takes place.
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Microcyle
each part of the mesocycle, usually one week. A one-to-two-week look at changes that need to be made to a program. This area is where true programming takes place.
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Macrocycle
long-term training period, usually between six months and one year.
99
TRX Suspension Trainer
Workout system that leverages bodyweight and gravity.
100
Open-Chain Exercise
isolate joints and muscles in a way that is uncommon in many athletic movements or daily activities.
Closed chain exercise occurs when the hand or foot is fixed and cannot move, remaining in constant contact with a surface, usually the ground. Some examples include lunges, squats, pushups, and pull-ups
101
Closed-Chain Exercise
The opposite of these movements are called open chain exercises, such as leg extensions and bench press.
102
Hypertension
Consistently elevated arterial blood pressure, which, if sustained at a high enough level, is likely to induce cardiovascular or end-organ damage.
103
Body Mass Index
a weight-to-height ratio, calculated by dividing one's weight in kilograms by the square of one's height in meters and used as an indicator of obesity and underweight.
104
Type I Diabetes
Type 1 diabetes, once known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin. Insulin is a hormone needed to allow sugar (glucose) to enter cells to produce energy.
105
Type II Diabetes
Type 2 diabetes is an impairment in the way the body regulates and uses sugar (glucose) as a fuel. This long-term (chronic) condition results in too much sugar circulating in the bloodstream. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems.
106
Valsalva Maneuver
A maneuever in which a person tries to exhale forcibly with a closed glottis (windpipe) so that no air exits through the mouth or nose as, for example, in lifting a heavyweight. The Valsalva Maneuver impedes the return of venous blood to the heart.
107
Osteoporosis
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.
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Osteopenia
A decrease in calcification or density of bone as well as reduced bone mass.
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Peripheral Arterial Disease
A condition characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremities.
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BMR
Basal Metabolic Rate (BMR) The amount of energy expended while at rest and fasting in a metabolic ward or chamber for 12 hours; Usually differs from RMR by < 10%;
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ADEK
Fat Soluble Vitamins
