weird Flashcards
Describe the action potential causing a muscle contraction (sliding filament theory)
- Neuromuscular junction
- Sarcolemma
- T tubule near end of sarcoplasmic reticulum
- T tubules depolarize
- Ca++ open
- Sarcoplasmic reticulum is permeable
- Ca++ go from reticulum to sarcoplasm
- bind to troponin, move tropomyosin
- Myosin binding sites are uncovered
- Myosin heads bind to actin & cross-bridges are formed
Muscles of the rotator cuff
Supraspinatus (front)
Infraspinatus (back)
Teres minor (back)
Subscapularis (front)
muscles of the quadriceps
rectus femoris
vastus lateralis
vastus intermedius
vastus medialis
muscles of the hamstrings
biceps femoris
semitendonosis
semimembranosis
Stroke volume equation
stroke volume = EDV - ESV
What is the Frank Starling mechanism ?
increased volume of blood enters the ventricle so it stretches and contracts with more force
What is the cardiac output (Q) equation?
Q = HR x SV (L/min)
What transports oxygen?
hemoglobin
what is the single best measurement of cardiorespiratory endurance and aerobic fitness?
VO2 max
What occurs during ventilatory threshold?
body shifts from aerobic to anaerobic state
as a result of exercise training, how is blood flow in active muscles increased?
capillarization/recruitment effective redistribution increased blood/plasma volume increased RBC and hemoglobin blood viscosity decreases
BP is greater during concentric or eccentric phases?
concentric
what is orthostatic hypotension?
dizziness when standing up
carbs break down to …..
fats brea down to ….
proteins break down to ….
glucose (sugar)
triglycerides
amino acids
explain ATP-PCr
creatine kinase (enzyme) releases small amount of ATP stored in cells; 3-15 seconds [100m dash]
explain the glycolytic system
break down of glycogen stored in muscle or liver to lactic acid releasing ATP; combined with ATP-PCr 2 min. (800m dash)
explain the oxidative system
oxidative production of ATP that occurs in the mitochondria and can generate >35 ATP; steady state exercise (2-3 min)
PRIMARY METHOD OF ENERGY PRODUCTION during endurance events
what is the equation for respiratory exchange ratio?
RER = VCO2/VO2 [reveals what primary substrate body is using for energy production]
what nervous system are the skeletal muscles controlled by ?
somatic
explain Type 1 fibers
slow twitch, aerobic
explain Type 2 fibers
fast-twitch,
Type IIa - fast oxidative, sprinting
Type IIx - fast glycolytic, anaerobic, power lifting
SAID principle
specific adaptations to imposed demands
[you get out what you put in, the body responds to the type of training–power vs endurance]
acute muscle soreness vs DOMS?
- acute is from build-up of end products
- delayed onset is the result of muscle damage and occurs most with eccentric contraction
6 causes of muscular fatigue
- energy depletes (diet, glycogen stores)
- H+ accumulates (decreases pH)
- Failure of contractile mechanism to occur
- muscle fiber type
- nervous system changes
- fitness level
longitudinal growth vs circumferential growth (bones)
L: epiphyseal plates, length
C: internal periosteum, thickness
what is Wolff’s law ?
bone grows or remodels in response to stress
osteoblasts vs osteoclasts
clasts resorb bone, blasts make new bone
First class lever
see-saw, triceps
*best for balance
2nd class lever
wheel-barrow, plantarflexion
*best for power
3rd class lever
biceps, tongs, *best for ROM
Newtons 3 laws of motion
- Inertia (no force, no movement)
- Acceleration (F=ma)
- Action-Reaction (any force results in equal and opposite force)
which produce greater force, eccentric or concentric contraction
eccentric
muscle tendon produces the most force at what angle
90 degree angle
Center of mass vs center of gravity
COM: mass is equally distributed (support point)
COG: where force of gravity acts on body (balance point)
what are the 8 positive risk factors ?
age family history cigarette smoking sedentary lifestyle obesity hypertension dyslipidemia pre diabetes
arteriosclerosis vs atherosclerosis
arterio - loss of elasticity with aging
athero - arteriosclerosis with plaque and lesions within intima
atherosclerotic process
- endothelium is injured
- monocytes attach
- migrate to intima
- catch cholesterol & form fat streaks
- platelets stick to endothelium and release growth factors
- plaque forms and narrows lumen
what is ischemia ?
lack of oxygen (demand greater than supply)
type 1 vs type 2 diabetes
1: insulin deficient
2: insulin resistant
4 parts of pulmonary disease
- COPD
- Emphysema
- chronic bronchitis
- asthma
risk factor: age
45 men, 55 women
risk factor: family history
before 55 men
before 65 women
Risk factor: smoking
current smoker or less than 6 months
Risk factor: Sedentary lifestyle
30 min per day 5 days a week, or active occupation
Risk factor: Obesity
BMI > 30. waist 102cm men, 88cm women
Risk factor: Hypertension
BP systolic >90 BPM, diastolic >140 or on antihypertensive medication
Risk factor: Dyslipidemia
LDL > 130
Total chol > 200
HDL
Risk factor: Prediabetes
blood glucose 100-125
*if unknown, count as risk factor if >45yrs or >30BMI, or if 25
what is tort?
breach of legal duty:
- intentional
- negligent
- no fault (mistake)
how do managers prevent tort claims
- screening, profiling
- waivers
- liability insurance
commission vs omission
co: doing what you shouldnt (setting dislocated shoulder)
om: not doing what you should (CPR/1st aid)
Facility manager fiscal responsibilities
Financial statements
Income management
Budgets
5 step process to planning a project
- needs assessment
- goals and objectives
- construct idea
- implement idea
- revise and review
Program administrator duties
risk management plan/develop marketing evaluation retention of customers
program evaluation is (subjective or objective) ?
objective - not influenced by personal feelings or opinion
5 stages of the transtheoretical model
Pre contemplation
contemplation
preparation
Social cognitive theory
- people learn by observing others
- Learning is internal and may/may not lead to a behavior
- Goal-directed behavior*
- Behavior eventually becomes self-regulated
- Reinforcement/Punishment have indirect effects on behavior
Five A’s for behavior change
Address the agenda Assess Advise Assist Arrange follow up
SMART principle
Specific Measurable Attainable Reasonable Timely
5 Cognitive behavior approaches
SMART (goal setting) Social Reinforcement Record Shaping (break it down to smaller steps)
BMI classifications
underweight: 40
What is the equation to calculate BMI
kg/m2 OR lbs/in2
when using skin folds , what is the equation to calculate %BF?
(495/body density)-450
Skinfold
- Chest
- Tricep
- Subscapular
- Midaxillary
- Abdomen
- Suprailiac
- Thigh
3 site Male:
Chest
Abdomen
Thigh
3 Site female:
Triceps
Suprailium
Thigh
the ACSM promotes ____% weight loss reduction over 3-6 months, ___ lbs per week
5-10%, 1-2
What is the equation for Target HR ?
(HRmax - Resting HR) x Intensity + resting HR
