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Proprioception

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The body's ability to to sense the relative position of adjacent parts of the body Ex: when walking our feet give us proprioception about the type of surface we are on.

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Mechanoreceptors

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specialized structures that recognize pressure in tissue and transmit signals to sensory nerves.

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Muscle Spindles

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sensory receptors in the muscles that are parallel to the muscle fibers and are sensitive to change in muscle length. Spindles stretch with muscle and sends information to CNS. helps to prevent muscles from stretching too far or too fast

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Golgi Tendon Organs

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sensory receptors that are located at the point where the skeletal muscle fibers insert into the tendon. Sensitive to change in tension at the rate of change causes the muscle to relax

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Epimysium

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connective tissue UNDER fascia that acts as an outer layer of the whole muscle

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Perimysium

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connective tissue acts as an outer layer of fascicles

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Endomysium

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between the individual muscle fibers

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Type 1 Muscle Fiber

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"slow-twitch", smaller in size, lessforce produced, long-term contractions (stabilization)

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Type 2 Muscle Fiber

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fast twitch, larger, quick to fatigue, force and power exercises

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Agonist

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PRIME MOVER, main muscles ex: chest press-> pectoralis major

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Synergist

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ASSIST PRIME MOVER, ex: chest press -> ant deltoid, triceps

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Stabilizer

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stabilizes while prime mover and assist work. chest press -> rotator cuff

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Antagonist

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Oppose Prime mover, chest press -> posterior delt

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Right Atrium

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gather DEOXGENATED blood returning to the heart from ENTIRE BODY

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Left Atrium

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gathers OXYGENATED blood coming from the LUNGS

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Right Ventricle

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thin walls pumps under low pressure. Pumps to lungs

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Left Ventricle

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thick walls, pumps under high pressure to rest of body

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Metabolism

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all of the chemical reactions that happen in our body to maintain itself. Nutrients are acquired, transported and used by the body.

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Exercise Metabolism

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bioenergetics as it relates to the unique physiologic changes and demands on body during exercise

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Substrates

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where enzymes act

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Carbohydrates

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Sugars, starches, and fiber. Provide the body with a source of fuel and energy required for all daily activities

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Glucose

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a simple sugar that comes from the digestion of carbs that is transported through the blood and is used or stored as energy

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Glycogen

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the stored form of carbs, when needed it converts to glucose and used

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Fat

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a secondary source of energy

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Trigylcerides

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come from fats, when calories are consumed but not used they are converted and stored in fat cells

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Protein

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Amino acids that build and repair body tissues and structures. A third energy source, usually not until starvation. Recommended 0.8 g per day Adults, 1.2-1.7 per day strength athletes, 1.2-1.4 endurance athletes 1 g = 4 calories

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Gluconeogenesis

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glucose form from non carb sources like amino acids

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Adenosine Triphosphate (ATP)

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Energy storage and transfer unit in the cells. When chemical bonds that hold it together are broken, energy is released

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Adenosine Diphosphate (ADP)

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molecule produced by ATP

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ATP-PC system

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simpliest and fastest, occurs without oxygen (anaerobic), provides energy for high intensity, short-duration ex: power and strentgh

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Glycosis System

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produces lots of energy for 30-50 sec. Typical bc it falls in the time frame of 8-12 reps

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Oxidative System

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most complex

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B- oxidation

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breakdowns triclgycerides into free fatyy acids to produce more ATP

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Myth of Fat Burning Zone

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higher intensity workouts require greater contribution from fat despite the increase in need of fuel source from carbs

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Biomechanics

answer

internal and external forces acting on the human body and the effect produced

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Superior

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above a reference point

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inferior

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below a reference point

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Proximal

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reference closest to the center of the body or reference

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Distal

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refernence furthest away

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Reference in front of the body

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Posterior

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Reference in the back of the body

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Medial

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Refernence to the midline of the body

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Lateral

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Reference to the outside of the body

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Contralateral

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refers to a position on the opposite side of the body

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Ipsilateral

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positioned on the same side of the body

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Sagittal Plane

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movements of flexion or extension ex: front lunge, bicep curls, squat

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Frontal Plane

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movements lateral ex: side lunge, side lat raises

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Transverse Plane

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divides body in upper and lower halves

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Adduction

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movement TOWARD the midline of the body

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Abduction

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movement AWAY from the midline of the body

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Isotonic

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Constant muscle tension ex: eccentric, concentric

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Isometric

answer

constant muscle length

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isokinetic

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The speed of movement is fixed. Usually seen in Rehab facilities

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Force

answer

characterized by how much and direction, influenced applied by one object to another.

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Torque

answer

a force that produces rotation

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Training Zone 1

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walking or jogging; Builds aerobic base and aids in recovery Maximal HR x .65 (.75)

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Training Zone 2

answer

Group Exercise classes, spinning; Increases Aerobic and Anerobic Endurance Maximal HR x .76 (.85)

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Training Zone 3

answer

Sprinting; Builds high end work capacity Maximal HR x .86 (.96)

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Estimated Maximal Heart Rate

answer

220- age

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Body Mass Index

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weight proportional to height BMI= [weight (lbs)/height (inchxinch)] x 703

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YMCA 3 minute Step Test

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96 steps per minute for 3 minutes. Record HR for 60 sec and locate recovery pulse on chart and determine which training zone

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Rockport Walk Test

answer

clients walks a mile on treadmill and HR and time are recorded after. Use formula

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Pronation Distortion Syndrome (ASHA)

answer

Short muscles: gastrocnemius, soleus, adductors, hip flexor complex, biceps femoris Long muscles: anterior and posterior tibilias, vastus medium, gluteus medius-maximus, hip external rotators increased knee adduction, knee internal rot, foot pronation Injuries: plantar faciitis, shin splits, patellar tendonitis, low back pain

question

Lower Crossed Syndrome (high butt)

answer

Short muscles: gastr, soleus, hip flexor, adductors, lattismus dorsi, erector spinae Long muscles: ant/pos tibilias, glutes max/med, tranversus ab, internal oblique anterior knee pain, low back injuries

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Upper Crossed Syndrome (hunch back)

answer

short muscles: upper traps, sternocleidomastoid, lattismus dorsi, teres major, pec major/minor long muscles: rhomboids, mid traps, lower traps, teres minor, scapular elevation and dec shoulder extension and rotation

question

Overhead Squat Assessment

answer

sit the height of a chair, arms and elbows fully extended above head. The tibia and torso should be in line Comps: low back arch, inward knees, flat feet, forward lean, arms fall forward ( 5 reps)

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Single Leg Squat Assessment

answer

does knee adduct and internally rotate (5 each leg)

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Pushing Assessment

answer

does low back arch, shoulders elevate, head move forward? (20 reps)

question

Pulling assessment

answer

same as pushing assessment (20 reps)

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Push up Test

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muscular endurance of the upper body (60 sec)

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Davies Test

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measure upper extremity agility and stabilization. Alteranate touching the opposite hand (15 seconds)

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Shark Skill Test

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measures lower extremity agility and coordination. clients hops in each box single legged, and will have time added if hands come off hips, other leg touches ground, wrong square, does not go back to center.

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Upper Extremity test: Bench

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warm up light 8-10 reps add weight perform 3-5 reps, rest, and increase weight

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Lower Extremity test: Squat

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...

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Flexibility

answer

the ability to move a joint through its complete range of motion

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Extensibility

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Soft tissues ability to be elongated or stretched

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Dynamic ROM

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combination of flexibility and the nervous system's ability to control the rom effficiently

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Neuromuscular Efficiency

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the ability of the nervous system to recruit the correct muscles (agonist, antagonist, synergist, and stabilizers) to produce force (concentric), reduce force (eccentric), and dynamically stabilize (isometric) the body in all 3 planes of motion.

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Postural Distortion Patterns

answer

Predictable patterns of muscle imbalances

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Relative Flexibility

answer

the body's tendency to seek the path of least resistance

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Muscle Imbalance

answer

Alteration of muscle length surrounding a joint Cause: postural stress, repetitive movement, lack of core strentgh

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Reciprocal Inhibition

answer

simultaneous contraction of one muscle and the relaxation of its ANTAGONIST EX: Bicep curls- biceps brachii contract while triceps brachii relaxes

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Altered Reciprocal Inhibition

answer

a tight AGONIST causes a decrease in the function of it ANTAGONIST EX: tight hip flexor (psoas) would decrease neural drive of the hip extensor (gluteus maximus)

question

Synergistic Dominance

answer

when the synergist take over for a weak prime mover. May cause faulty movement patterns EX: tight hip flexor -> decrease glute -> increase force from synergist (hamstring complex, adductor magnus).

question

Arthrokinematics

answer

motion of the joints

question

Arthrokinetic Dysfunction

answer

biomechanical and neuromuscular dysfuction leading to altered joint motion

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Autogentic Inhibition

answer

occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction

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Pattern Overload

answer

constantly repeating the same pattern of motion, which could place abnormal stress on the body

question

Davis's Law

answer

states that soft tissue models along the lines of stress

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Static Stretching

answer

traditional; the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.

question

Active- Isolated Stretch

answer

suggested for pre-activity warm up; process of using agonist and synergist to dynamically move the joint into range of motion. 5- 10 reps/ 1-2 seconds

question

Dynamic Stretching

answer

uses the force production and the momentum of the body to take a joint through the full ROM ex: prisoner squates, multiplanar lunges

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Myofascial Release (FOAM ROLL)

answer

by applying gentle force to a knot the muscle fibers are altered from a bundled bunch to a straighter line.

question

Cardiorespiratory Fitness

answer

The ability of the respiratory system to supply oxygen-rich blood to skeletal muscles during physical activity

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Integrated cardiorespiratory training

answer

planned training programs that improve physiological, physical, and performance adaptations

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Intensity

answer

The level of demand that a given activity places on the body

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Maximal Oxygen Consumption

answer

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

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FITTE

answer

Frequency, Intensity, Time, Type, Enjoyment

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Overtraining

answer

excessive volume and a lack of proper rest and recovery

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Drawing-in-maneuver

answer

used to recruit the local core stabilizers by drawing the navel in toward the spine

question

Bracing

answer

when the abdomin, lower back, and butt muscles are all contracted at the same time

question

Local Stabilization System

answer

provides support from vertebrae to vetebrae EX: Transversus abdominis, internal oblique, pelvic floor muscles, diaphragm

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Global Stabilization System

answer

muscles that attach from the pelvic to the spine, transfer loads between upper and lower extremities. Ex: Psoas MAjor, external oblique, portions of internal oblique, gluteus medius, adductor complex

question

Core- Stabilizing Exercises

answer

marching, floor bridge, prone cobra, prone iso abs (plank): Regressions- push up position, push up position w/ knees down, hands on bench feet on ground

question

Core- Strength Exercises

answer

Ball Crunch (progress: raise arms overhead), back extensions, reverse crunch, cable rotation

question

Core- Power Exercises

answer

Rotation Chest pass, medball pulloverthrow, Front MB oblique throw, soccer throw

question

Rate of force production

answer

ability of muscles to exert maximal force output in a minimal amount of time.

question

Plyometric Training

answer

quick,powerful exercises phases: eccentric (loading), amortization (dynamic stabilization), concentric (unloading)

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Speed

answer

the ability to move the body in one direction as fast as possible

question

Stride Rate

answer

number of strides in a given time

question

Stride Length

answer

the distance covered with each stride

question

Frontside Mechanics

answer

proper alignment of leading leg and pelvis, dorsiflexed ankle, knee flexion, hip flexion,and neutral pelvis

question

Backside Mechanics

answer

Proper alignment, ankle plantarflexion, hip extension, knee extension, neutral pelvis

question

Agility

answer

ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining posture

question

Quickness

answer

the ability to react and change body position with maximal rate of force in all planes of motion

question

General Adaptation Syndrome (GAS)

answer

how the body responds and adapts to stress Stages: Alarm Reaction, Resistance DEvelopment, Exhaustion

question

Specific adaptation to imposed demands (SAID) Principle

answer

states that the body will adapt to the specific demands being placed on it

question

Acute Variables

answer

important components that specify how each exercise is to be performed

question

Training Volume

answer

AMOUNT of physical training performed in a specified period.

question

Training Frequency

answer

number of training sessions performed during a specific period (usually 1 week)

question

Training Duration

answer

timeframe from the start of the workout to the end OR length of time (weeks) spent in one phase of training

question

Nutrition

answer

process by which a living organism assimilates food and uses it for growth and repair of tissues

question

Calorie

answer

expression of energy, equal to 1,000 calories

question

Essential Amino Acids

answer

1. Isoleucine 2. Leucine 3. Lysine 4.Methionine 5. Phenylalanine 6. Threonine 7. Tryptophan 8. Valine

question

Types of Carbohydrates

answer

Monosaccharide: single sugar units connected to make glucose Disaccharides 2 sugar units (sucrose [sugar], lactose[milk] Polysaccharides: longs chains of mono. Complex carbs(starch/fiber)

question

Daily recommendation for Fiber

answer

38 g/day -> young men, 25 g/day -> young women

question

Fatty Acids

answer

Saturated: risk for heart disease, raise bad cholesterol Unsaturated: increase good cholesterol Monounsaturated: ONE double bond, olive & canola oil Polyunsaturated: >One double bond, cold water fish

question

Lipids (Fats)

answer

most concentrated energy source. 1 g = 9 calories preserve body heat, regulate nutrients in cells, protects organs, prolonges digestion

question

Water consumption Recommendations

answer

men= 3.0 L (13 cups) daily women = 2.2 L (9 cups) daily (add 8 ounces of water for every 25 lbs over ideal weight)

question

Altering Body Composition: FAT LOSS

answer

< 10% of calories from sat fats, increase physical activity, dec food and bev calories, limit alcohol, 4-6 meals a day, avoid processed food

question

Altering Body Composition: LEAN MASS

answer

postworkout window- ingest protein and carbs within 90 minutes, spread protein throughout the day, 4-6 meals a day

question

Ergogenic Aids

answer

enhances athletic performance. Creatine- Typical dosage 20 grams per day for 5-7 days then 2-5 grams per day for maintenance. Increase in 4-5 lbs, maintenance safe for 2-5 years Ex: Creatine, builds muscle mass, strentgh, and anerobic performance. Stimulants

question

Stages of change

answer

Maintenance, Action, Preparation, Contemplation, Precontemplation

question

SMART goals

answer

Specific: detailed description of goal Measurable: quantifiable goals Attainable: right mix that are challenging but in reach Realistic: the individual truly believes it can be done Timely: A specific date of completion

question

Cognitive Strategies

answer

aim to change a client's thoughts and attitudes toward exercise and physical activity

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Positive Self-Talk

answer

help clients come up with a positive list pertaining to exercise

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Exercise Imagery

answer

the process created to produce internalized experience to support

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