Ace Essentials Of Exercise Science For Fitness Professionals: Chapter 1 Anatomy

Front 1

Refers to a person standing erect with head eyes and palms facing forward.

Back 1

The anatomical position

Front 2

The most basic structure in the body, they make up tissues

Back 2

Cells

Front 3

An organ is formed by two or more _______ combining to serve as a specialized physiologic center for the body.

Back 3

Tissues

Front 4

At the highest structural level the body is composed of systems. _______ that function cooperatively and have a common purpose are said to be part of a body system.

Back 4

Organs

Front 5

These two body systems are used to remove waste such as carbon dioxide and metabolic by-products

Back 5

Cardiovascular, Respritory systems

Front 6

The fluid component of the cardiovascular system, ______ links the external environment to the internal environment of the body.

Back 6

Blood

Front 7

The liquid component of blood is called plasma, it is responsible for carrying _______, ________, ________, ________, and ________

Back 7

Hormones, plasma proteins, food materials (carbs, anino acids and lipids), ions (Na, Cl), and Gases

Front 8

This category of blood vessel carries blood away from the heart

Back 8

arteries / arterioles

Front 9

This category of blood vessel carries blood to the heart

Back 9

Veins / venules

Front 10

This category of blood vessel provides a site for gas exchange between blood and tissues

Back 10

Capillaries

Front 11

The heart is divided into 4 chambers 2 atria and 2 ventricles. The ventricles are used to pump blood _________________________.

Back 11

away from the heart

Front 12

The heart is divided into 4 chambers 2 atria and 2 ventricles. The atria are used to pump blood _________________________.

Back 12

into the ventricles

Front 13

The period from the beginning of one heartbeat to the beginning of the next.

Back 13

the cardiac cycle

Front 14

The relaxation phase of the heart

Back 14

diastole

Front 15

The contraction phase of the heart

Back 15

systole

Front 16

This system filters air and transport it into the lungs, where gas exchange occurs within the alveoli.

Back 16

The Respiratory System

Front 17

Humans normaly breath 5-6 liters per min through the nose at rest, durring exercise this ventilation is increased to __-__ liters per minute

Back 17

20-30

Front 18

During physical activity accessory muscles of inspiration including the _________, __________, and _________________ are used to increase the volume in the thorax.

Back 18

pectoralis minor, scalenes, and the sternocleidomastoid

Front 19

During physical activity accessory muscles of expiration including the _________, __________,___________ and _________________ are used to pull the ribcage downward and squeeze the abdominal organs upward against the diaphragm.

Back 19

rectus abdominis, internal obliques, serratus posterior, and internal intercostals.

Front 20

Regular endurance exercise increases the amount of __________ in the respritory muscles which improves endurance.

Back 20

oxidative enzymes

Front 21

The vascular system carries food molecules through the _______ ________ _______ to the liver before distributing them throughout the body.

Back 21

hepatic portal vein

Front 22

after entering the cells the digested food molecules are reassembled into _______, _______, and________, or may be used in the production of ________

Back 22

Proteins, Carbohydrates, and Fats

ATP/ energy to support body activities

Front 23

This system returns excess fluid from between cells back to the bloodstream, thereby preventing swelling of the intercellular spaces.

Back 23

The Lymphatic System

Front 24

This body system destroyes bacteria and other forign substances that are present in the lymph nodes

Back 24

The Lymphatic System

Front 25

wave like contractions that move food through the esophagus

Back 25

peristalses

Front 26

the stomach grinds food into a thick liquid mixture called

Back 26

chyme

Front 27

The primary site for absorption of food, including carbs, fats, proteins and most vitamins, and minerals.

Back 27

The small intestine.

more exactly: the duodenum and Jejunum

Front 28

bile from the liver and gallblader aids in the digestion of ______

Back 28

Fat

Front 29

Pancreatic enzymes from the pancreas aids in the digestion of _______, ________ and ________

Back 29

Protein, carbohydrate, and Fat

Front 30

hair like projections that are directly conected to a capillary network and lymph vessel, these hair like projections pick up specific types of food particles to be directly inserted into the blood stream and lymph system.

Back 30

Villi and Microvilli

Front 31

the final absorption of _____ and ______ occurs in the large intestine

Back 31

water, salt

Front 32

This organ keeps the bodys internal environment within a range that is optimal for cellular surival by eliminating wastes such as creatine, uric acid, and urea.

Back 32

The Kidneys

Front 33

As blood is filtered through the kidneys proteins, electrolytes and glucose are taken out, __________ regulate the reabsorption and or excretion of these minerals into or out of the blood stream.

Back 33

Hormones

Antidiuretic hormone ADH / Vasopressin- Causes reabsorption of water
Aldosterone - Causes reabsorption of sodium

Front 34

The body has a total of ___ bones most of which have pairs eg left and right femur.

Back 34

206

Front 35

The skeleton also acts as a storage house primarily for these two essential minerals ____________ and _________, bones also store fat, sodium, potassium and other minerals.

Back 35

phosphorous and calcium

Front 36

The skeleton acts as a production site for ___ _____ _____

Back 36

Red blood cells

Front 37

Bones are composed of a dense outer layer called _______ _____ and a spongy honeycomb-like inner layer called ___________ ____

Back 37

cortical bone

Trabecular bone

Front 38

the trabecular network makes up __% of the skeleton whereas the cortical bone makes up __% of the skeleton

Back 38

25%

75%

Front 39

the shaft of a long bone is called the

Back 39

diaphysis

Front 40

the shaft of the long bone is called the

Back 40

epiphysis

Front 41

the hollow space inside the diaphysis is called the _______ ______ and is sometimes refered to as the yellow bone marrow cavity

Back 41

medullary cavity

Front 42

A dense connective tissue that covers the outer surface of bone is called the.

Back 42

periosteum

Front 43

most of the adult skeleton is replaced every __ years

Back 43

10

Front 44

specialized bone cells called ___________ break down the bone

Back 44

osteoclasts

Front 45

specialized bone cells called ____________ rebuild the bone

Back 45

osteoblasts

Front 46

______ law indicates that changes in bone structure coincide with changes in bone function.

Back 46

Wolff's Law

Front 47

how many bones make up the axial skeleton

Back 47

74

Front 48

the vertebral column is made of 33 bones __ cervical __ thoracic __ lumbar __ sacrum and __ fused coccyx

Back 48

7
12
5
5
4

Front 49

how many bones make up the appendicular skeleton

Back 49

126

Front 50

the three main types of joints

Back 50

synovial, cartilaginous, fibrous

Front 51

a type of fibrous joint, they are held together by fiberous connective tissue and allow little or no movement

Back 51

synarthroidal
syn=together athron=joint

Front 52

In cartilagionus joints the bones are connected by cartilage and little or no movement is allowed. One type of cartilaginous joint is a pad or disk that seperates the two bones this junction is called a _________.

Back 52

symphysis

Front 53

the most common type of joint in the body is the _______ joint, which is freely moveable.

Back 53

synovial

Front 54

when two bones move back and forth upon each other this is an example of a _______ joint.

Back 54

gliding

Front 55

a joint movement that increases or decreases the angle between two adjoining bones is called _________ movement

Back 55

angular

Front 56

A joint movement that incorporates all 4 angular movements to create one motion is called _____________

Back 56

circumduction

Front 57

A joint movement around a central axis is called _________.

Back 57

rotation

Front 58

__________ occurs when a part of the body is moved away from its relative midline.

Back 58

abduction

Front 59

__________ occurs when a body part is moved towards its relative midline.

Back 59

adduction

Front 60

__________ occurs when bones comprising a joint move toward each other decreasing the angle between them.

Back 60

flexion

Front 61

__________ occurs when bones comprising a joint move away from each other increasing the angle between them.

Back 61

extension

Front 62

The nervous system is divided into two parts the ___ and the ___

Back 62

CNS (central nervous system)
PNS (peripheral nervous system)

Front 63

The central nervous system is composed of the ______ and the ______ _____ and is responsible for recieving sensory imput from the PNS.

Back 63

Brain

Spinal cord

Front 64

The PNS is made up of ______ pairs of spinal nerves and __________ pairs of spinal nerves

Back 64

twelve
thirty-one

Front 65

There is two types of peripheal nerves the ________ and ________

Back 65

afferent
efferent

Front 66

This type of peripheal nerve carries impulses to the CNS

Back 66

the afferent (sensory) nerve group

Front 67

This type of peripheal nerve handles outgoing information

Back 67

the efferent division

Front 68

The efferent division of the PNS can be divided further into the _________ and ___________ nervous system

Back 68

somatic

autonomic

Front 69

The ________ nervous system is mostly under conscious control and carries nerve impulses to the skeletal muscles.

Back 69

Somatic

Front 70

The _________ nervous system is made up of nerves that transmit impluses to the smooth muscles, cardiac muscle, and the glands.

Back 70

Autonomic

Front 71

The autonomic nervous system is further divided into the _____________ and _____________ divisions.

Back 71

sympathetic

parasympathetic

Front 72

This division of the autonomic nervous system is activated when there is a stressor or an emergency, and is referred to as the "fight or flight response"

Back 72

Sympathetic

Front 73

This division of the autonomic nervous system enables the body to stop storing energy and mobilize all resources to respond to a stressful event.

Back 73

Sympathetic

Front 74

This division of the autonomic nervous system aids in controlling normal functions when the body is relaxed.

Back 74

Parasympathetic

Front 75

This division of the autonomic nervous system aids in digesting food, storing energy, and promoting growth.

Back 75

Parasympathetic

Front 76

The most basic component of the nervous system, and is composed of a soma and one or more fiberous extensions.

Back 76

neuron

Front 77

Two types of fiberous extensions that come off of the neuron are calles the _____ and ________.

Back 77

axon

dendrites

Front 78

________ conduct electrical impulses toward the neuron, while the ______ transmits the signal away from the neuron.

Back 78

dendrites

axon

Front 79

A neuron has only one _______ but can have hundreds of __________ branching off of it to transmit an recieve electrical signals.

Back 79

axon

dendrites

Front 80

Most neurons remain seperated from each other by a small space called a ________.

Back 80

synapse

Front 81

To carry an electrical current from one neuron to another the neuron must release a chemical into the synapse that attaches to _______.

Back 81

receptors located on the membrane of the recieving neuron.

Front 82

A fatty acid that insulates the axon to keep the electrical current from migrating outside the pathway.

Back 82

myelin

Front 83

Motor neurons form a _____________ _________ with the skeletal muscles they supply.

Back 83

Neuromuscular junction

Front 84

The sense of knowing where the body is in relation to the surrounding environment is called.

Back 84

proprioception

Front 85

_________ receptors send sensory information regarding pressure, touch, and movement of the hairs on the skin.

Back 85

Cutaneous

Front 86

_________ receptors transmit sensory information regarding positions, velocities, and accelerations occuring at the joints.

Back 86

Joint

Front 87

_________ receptors send information about pressure changes in the joints, and is used to adjust posture and gait.

Back 87

Pressure

Front 88

The ________ __________ send information regarding heavy pressure applied to the skin.

Back 88

Pacinian corpuscals

Front 89

The _________ ___________ send infromation regarding light touch applied to the skin

Back 89

Meissner's corpuscals

Front 90

_____-__________ _________ send information regarding joint compression, thus any weightbearing activity stimulates these receptors.

Back 90

Golgi- Mazzoni corpuscals

Front 91

Connected to approximately 15 - 20 muscle fibers and located the muscle belly and its tendon this musculotendinous receptor senses tension when the muscle is stretched or contracted.

Back 91

Golgi tendon organ

Front 92

when the golgi tendon organ senses muscular contraction it causes an inhibition of further muscular contraction, this effect is amplified every successive repetition and will finally cause muscular failure, This is called _________ __________.

Back 92

Autogenic inhibition

Front 93

When the muscle is worked to failure there is a proportional decrease in golgi tendon function, which lowers its inhibitory function on the muscle it controls. This will increase the muscles __________ ________.

Back 93

contractile ability

Front 94

When the golgi tendon organ is activated in a muscle it results in _________ contractile ability of its antagonist muscle group.

Back 94

enhanced

Front 95

This musculotendinous receptor is located in the muscle belly and lies parellel to the muscle fibers. It is responsible for reflexive contraction.

Back 95

Muscle spindal

Front 96

The muscle spindals reflexive contraction causes the antagonist muscle group to relax, This is called

Back 96

reciprocal inhibition

Front 97

10 seconds of a low force static stretch evokes temporary muscle tension due to muscle lengthining, the increase in muscle tension activates a _________________ response.

Back 97

golgi tendon organ

Front 98

Under golgi tendon organ activation, ________ _______ activity within the stretched muscle is temporarily inhibited, allowing further muscle stretching.

Back 98

muscle spindle

Front 99

Because the golgi tendon organ reduces muscle spindal activity, a low grade muscle contraction for 6 to 15 seconds can be followed by a deep stretch. This is called a _________ _________,

Back 99

dynamic stretch

Front 100

located in the inner ear the __________ ________ is composed of three fluid containing semicircular canals that lie at right angles to each other, together they relay sensory information related to the position of the head in space as well as sudden changes in movement.

Back 100

vestibular system

Front 101

The stretch of the muscle spindal causes _______ __________.

Stretch of the golgi tendon organ causes ________ __________.

Back 101

reflex contraction

muscular relaxation

Front 102

At the end of any muscle belly are _______ that attaches the muscle to bone

Back 102

Tendon

Front 103

the proximal bone of a joint is normally ______ mobile than the other bone making up the joint. The tendon of ________ normally attaches to this bone.

Back 103

less

origin

Front 104

The distal bone from a joint is normally _______ mobile than the other bone making up the joint, the tendon of _________ normally attaches to this bone.

Back 104

more

insertion

Front 105

a muscle that creates a major movement is called a _______ _______, or _________ the muscle on the opposing side is called the __________ _______ or ___________.

Back 105

prime mover , agonist

opposing muscle, antagonist

Front 106

With this type of muscle, the muscle fibers run parallel to the long axis of the muscle, forming a long, strap like arrangement.

Back 106

Longitudinal

Front 107

produces considerable movement but is relatively weak.

Back 107

Longitudinal

Front 108

With this muscle type, the tendon runs the entire length of the muscle with the muscle fibers inserting diagonally into one side of the tendon.

Back 108

Unipennate

Front 109

With this muscle type, the tendon runs the entire length of the muscle with the muscle fibers inserting diagonally into each side of the tendon.

Back 109

bipennate

Front 110

With this muscle type, the muscle fibers have a complex arrangement that involves the convergence of several tendons.

Back 110

multipennate

Front 111

This category of muscle contains large amounts of mitochondria, are surrounded by many capillaries, and have high concentrations of myoglobin.

Back 111

Slow twitch or Type I

Front 112

This category of muscle contains small amounts of mitochondria, and have a high number of glycolytic enzymes.

Back 112

Fast twitch type IIx

Front 113

This category of muscle can adapt to changes in endurance training, and can adjust their oxidative capacity and glycolytic ability.

Back 113

Fast twitch type IIa

Front 114

_____ muslce fibers are made up of a mixture of both slow and fast twitch fibers

Back 114

most

Front 115

_____ muslce fibers are made up of a only slow or fast twitch fibers.

Back 115

some

Front 116

Muscle fiber is held in place by thin sheets of connective tissue membranes collectively called ______

Back 116

fasciae

Front 117

The fasciae that encases the individual muscle fibers

Back 117

endomysium

Front 118

The fasciae that binds bundles of muscle fibers together to create groups.

Back 118

perimysium

Front 119

The fasciae that encases the entire muscle is called the

Back 119

epimysium

Front 120

Each muscle contains several hundred to several thousand thread like protein filaments called ________ that run parallel to each other and extend length wise throughout the cell.

Back 120

myofibrils

Front 121

The dark bands that striate the muscle are called _ ______, and contain the protein filament ________.

Back 121

A Bands

Myosin

Front 122

The light bands that striate the muscle are called _ _____, and contain the protein filament ______.

Back 122

I Bands

Actin

Front 123

crossing the center of each I band is a dense _ _____ that divides the myofribils into a repeating series of segments called _________

Back 123

Z lines

Sarcomeres

Front 124

in the center of the sarcomere there is a _ ____, which is a light area where the actin does not extend into, and the myosin filament becomes thinner. A darker _ _____ crosses the center of this zone.

Back 124

H zone

M line

Front 125

When a muscle contracts the energy used for that contraction comes primarily from a substance called ___

Back 125

ATP
adenosine triphosphate

Front 126

muscle contraction occurs when the brain CNS directs the motor neurons of the PNS to release the neurotransmitter _____________ at the neuromuscular junction.

Back 126

acetylcholine.

Front 127

Once the muscle detects acetylcholine, ________ is released into the area surrounding the muscle fibers, this exposes the binding sites along the actin myofilament, as long as there is sufficient ATP the ___________ fibers can connect from the myosine myofilament to the actin myofilament. The myosine will pull the actin towards the center and the sarcomere shortens.

Back 127

Calcium

crossbridge

Front 128

A muscle can be made up of hundreds to thousands of ________, when multiple muscle fibers are stimulated, the entire muscle will contract.

Back 128

Sarcomeres

Front 129

The material between the cells of the body that gives tissues form and strength as well as delivers nutrients to the tissue.

Back 129

Connective tissue

Front 130

Connective tissue is made up of dozens of proteins including the most abundant protein in the body ________.

Back 130

Collagen

Front 131

Collagen has _________ tensile strength and _________ stretching ability.

Back 131

very high

very low

Front 132

Elastin has _________ tensile strength and ________ stretching ability

Back 132

Very low

Very High

Front 133

Collagen fibers may undergo an extension of about ____ until their crimp (spring like wavy bundles are taken out), if the stretch continues past this point the tissue can rupture.

Back 133

3%

Front 134

Elastin fibers may undergo an extension of about ____ of their original length before they will reach a rupture point.

Back 134

150%

Front 135

The amount of deformation that occurs in a tendon when a stretch load is applied is called the _____ _____ ______

Back 135

stretch load curve

Front 136

ligaments support a joint by attaching a ______ to a ______.

Back 136

bone

bone

Front 137

during joint movement
Tendons provide __% of the resistance
ligaments and joint capsules provide ___%
skin provides __%
and fascia provide ___%
and

Back 137

10
47
2
41

Front 138

This category of fascia lies directly below the skin and usually contains a collection of fat

Back 138

superficial

Front 139

This category of fascia lies directly beneath the superficial fascia and is tougher, tighter, and more compact than other types.

Back 139

deep fascia

Front 140

This category of fascia forms the fibrous layer of serous membranes that cover and support the innermost body cavities.

Back 140

subserous fascia

Front 141

This category of fascia is directly related to flexibility and range of motion, it provides a framework for muscles, enables transmission of forces, and provides a lubricated surface between muscle fibers.

Back 141

Intramuscular fascia

Front 142

To stretch effectively without risking injury the sarcomere should be elongated to a length where there is a slight overlap of the filaments with at least one cross bridge connected. This length has been found to be approximately ___ to ___% more than the resting length.

Back 142

50 - 60

Front 143

In general males are _____ flexible than males.

Back 143

less

Front 144

when a joint is _________, and then healed it will lay down extra bone in that area subsequently restricting joint movement.

Back 144

fractured

Front 145

to effectively stretch a muscle, ____________ ___________ must be increased.

Back 145

intramuscular temperature.

Front 146

The optimal temperature to enhance the abilities of the collagen and elastin to deform as well as the GTO to reflexively relax is achieved at approx ___ degrees

Back 146

103

Front 147

The average height fluctuates throughout the day with an average daily change of ____ inches

Back 147

0.6

Front 148

hormones are chemical substances that generally fit into one of two categories
__________ ___________ and
__________ ___________

Back 148

steroid driven

synthesized hormones

Front 149

the principal endocrine glands are the _________, _______, ___________, ________, _________, and ________.

Back 149

pituitary, thyroid, parathyroid, adrenal, pancreas, gonads.

Front 150

Often referred to as the master gland, it is located beneath the brain and has a regulatory effect on many other glands and body functions.

Back 150

pituitary gland

Front 151

____________ is a hormone that is released by the posterior lobe of the pituitary gland and has an antidiuretic effect.

Back 151

vasopressin

Front 152

_________ is a hormone that stimulates the smooth muscles or the reproductive organs and intestines, this hormone is released by the posterior portion of the pituitary gland

Back 152

oxytocin

Front 153

the anterior portion of the pituitary gland releases six different hormones ____
__
___
____
__ and
_________

Back 153

FSH follicle stimulating hormone
LH luteinizing hormone
TSH thyroid stimulating hormone
ACTH adrenocorticotropin hormone
GH growth hormone
prolactin

Front 154

FSH and LH are called gonadotropins because of their effect on the gonads, these substances control ________ and _________ secretion in the ovaries and _____________ secretion and production in the testis

Back 154

estrogen, progesterone

testosterone

Front 155

this hormone controls the synthesis and release of thyroxine from the thyroid gland which helps control the rate at which we utilize oxygen.

Back 155

TSH Thyroid-stimulating hormone

Front 156

This hormone controls the secreation of the adrenal gland that helps regulate metabolism of carbohydrates sodium and potassium.

Back 156

ACTH

Front 157

This hormone promotes the entrance of amino acids to be turned into protein and release fatty acids for energy, as well as the stimulation of overall growth.

Back 157

GH growth hormone

Front 158

This hormone is involved in the initiation and maintenance of breast milk production in females.

Back 158

prolactin

Front 159

This gland is located anterior to the upper part of the trachea and is among the largest endocrine organs of the body.

Back 159

Thyroid

Front 160

The thyroid gland releases three hormones _________, _______________, and ___________

Back 160

Thyroxine
Triiodothyronine
calcitonin

Front 161

these two hormones are iodine containing hormones released by the thyroid gland to regulate the metabolism of carbohydrates, proteins, and lipids, there by increasing the bodies oxygen consumption and heat production.

Back 161

Thyroxine
Triiodothyronine

Front 162

This hormone lowers blood calcium and phosphate levels by accelerating the absorption of calcium through the bones.

Back 162

Calcitonin

Front 163

four structures located on the posterior surface of the thyroid gland

Back 163

the parathyroid gland

Front 164

the parathyroid gland releases PTH (parathyroid hormone) which is primarily responsible for controling the amount of _________ and _________ in the blood by way of the kidneys and the skeleton.

Back 164

calcium

phosphorus

Front 165

This hormone functions to break down bone calcium for its release into the blood and works synergistically with vitamin D to maintain the bodies calcium levels.

Back 165

PTH parathyroid hormone

Front 166

These glands are located close to the superior border of each kidney and each gland consists of two parts the medulla (inner portion) and the cortex (outer portion)

Back 166

the adrenal glands

Front 167

The _________ _______ produces two hormones epinephrine and norepinephrine these two hormones work together to prepare the body for stressful events

Back 167

Adrenal medulla

Front 168

This hormone acts to elevate the blood glucose levels, increase the rate, force and amplitude of the heartbeat, as well as dilate the blood vessels.

Back 168

Epinephrine

Front 169

this hormone causes an increase in heart rate and force of contraction of the cardiac muscle, and a constriction of blood vessels throughout most of the body.

Back 169

norepinephrine

Front 170

Two hormones mineralocoticoids and glucocorticoids are produced and released by this gland

Back 170

adrenal cortex

Front 171

This hormone is associated with sodium and potassium metabolism

Back 171

mineralocoticoids

Front 172

This hormone is associated with the utilization of glucose and the mobilization of fatty acids.

Back 172

glucocorticoids

Front 173

This gland lies just below the stomach and in addition to its role in producing digestive enzymes produces insulin and glucagon.

Back 173

pancreas

Front 174

this hormone acts to facilitate the uptake and utilization of glucose and prevent the breakdown of glycogen, it also favors lipid formation and storage and facilitates the movement of amino acids into cells.

Back 174

insulin

Front 175

This hormone decreases glucose oxidation and increases the blood sugar level, and its main function is the breakdown of glycogen in the liver for its release into the blood stream.

Back 175

glucagon

Front 176

The _______ are endocrine glands that produce hormones that promote sex-specific physical characteristics and regulate reproductive function.

Back 176

Gonads