VERY IMPORTANT Flashcards
Explain the scale of BMI
Underweight: <18.5
Normal: 18.5-24.9
Overweight: 25-29.9
Obese: 30-34.9
Obese 2: 35-39.9
Obese 3: >40
Explain the scale of blood pressure
Normal: 120/80
Elevated: 120-129/>80
Stage 1 hypertension: 130-139/80-89
Stage 2 hypertension: >140/>90
Hypertensive crisis: >180/>120
What are the 4Ps of Marketing
Price, place, product, promoted
What is extrinsic motivation?
When someone seeks for an outside source to continue exercising.
EX. Social recognition, awards, implied physical appearance
What is intrinsic motivation?
When someone exercises for the internal benefits and doesn’t need outside reason to work out.
Ex. They work out because it relievs stress, increases energy, or just to be challenged.
Example of an outcome goal?
- Place top 10 in a 10k race
- Achieving the level of body fat
- Achieving a level of strength
What’s an example of a process goal?
- Jog for 45 min M-F
- Eat 1600cal per day
- Strength train 5 days/wk
What are muscle spindles?
Sensory receptors that change in LENGTH of the muscle
Golgi tendon organ
Sensory receptors that change in TENSION
What is cardiac output?
The amount of blood thats pumped in a minute. HR × STROKE VOLUME
Explain the anatomical locations
MEDIAL: closer to midline of the body
LATERAL: farther from midline
CONTRALATERAL: opposite side of the body
ANTERIOR: front side
POSTERIOR: back side
PROXIMAL: nearest to center of body
DISTAL: farthest from center of body
INFERIOR: below reference point
SUPERIOR: above reference point
Define isotonic
Subdivided into Concentric and eccentric actions
Define isometric
Where there’s no change in muscle length and no visible movement such as a push up or a plank
Define isokinetic
When speed of movement is fixed. requires special equipment used in labs. not very common
What is a muscle that is agonistic ?
An Agonist is the primary muscle
Such as
• Gluteus Maximus is agonistic for hip extension (squats)
• The anterior deltoid is agonist for shoulder flexion(shoulder press)
• Biceps Brachii is agonist for elbow flexion (biceps curl)
• Triceps Brachii is agonist for elbow extension (tricep Pushdown)
What’s a synergist
A muscle that assists agonist
Such as
Hamstrings and erector spinae help gluteus Maximus (squats)
Brachioradialis and brachial helps biceps brachii (biceps curl)
Triceps brachii assist the pectoral (chest press)
What is a stabilizer?
They contract isometrically, and stabilize the trunk and joints
•Transverse abdominous, internal obliques, multifitus stabilized the LPHC in hip eabdominal,, (squats)
• The rotator cuff muscles stabilize the shoulder during upper body movements
What’s an antagonist?
A muscle that’s in direct opposition of the Agonist muscles, such as
•The biceps brachii is antagonist to triceps brachii and elbow extension
•The lats are antagonistic to deltoids in shoulder press
What are close chain exercises?
Push UPS, pull UPS, squats, and Lunges
What are open chain exercises?
Biceps curls, lat pull down, bench presses, leg curls, leg extensions,
Define length tension relationship
The muscles resting length and tension it can produce at rest
Define altered length tension relationship
When a muscle’s rusty length is too short or too long reducing the amount of force it produces
What is reciprocal Inhibition
When the agonist receives a signal to contract while the antagonist lengthens
What is altered reciprocal inhibition?
When an overactive agonist muscle decreases neural drive to the antagonist
