Ace's Essentials Of Exercise Chapter 1

Front 1

anterior

Back 1

Toward the front

Front 2

Posterior (dorsal)

Back 2

Toward the back

Front 3

Superior

Back 3

Toward the head

Front 4

Inferior

Back 4

Away from the head

Front 5

Medial

Back 5

Toward the midline of the body

Front 6

Lateral

Back 6

Away from the midline of the body

Front 7

Proximal

Back 7

Toward the attached end of the limb, origin of the structure, or midline of the body

Front 8

Distal

Back 8

Away from the attached end of the limb, origin of the structure, or midline of the boy

Front 9

Superficial

Back 9

External; located close to or on the body surface

Front 10

Deep

Back 10

Internal; located further beneath the body surface than the superficial structures

Front 11

Cervical

Back 11

Regional term referring to the neck

Front 12

Thoracic

Back 12

Regional term referring to the portion of the body between the neck and the abdomen; also known as the chest (thorax)

Front 13

Lumbar

Back 13

Regional term referring to the portion of the back between the abdomen and the pelvis

Front 14

Plantar

Back 14

The sole or bottom of the feet

Front 15

Dorsal

Back 15

The top surface of the feet and hands

Front 16

Palmar

Back 16

The anterior or ventral surface of the hands

Front 17

Sagittal Plane

Back 17

A longitudinal (imaginary) line that divides the body or any of its parts into right and left sections

Front 18

Frontal Plane

Back 18

A longitudinal (imaginary) section that divides the body into anterior and posterior parts; lies at a right angle to the sagittal plane.

Front 19

Transverse Plane

Back 19

Also known as the horizontal plane; an imaginary line that divides the body or any of its parts into superior and inferior sections

Front 20

arthro

Back 20

joint

Front 21

arthritis

Back 21

inflammation in a joint

Front 22

bi

Back 22

two

Front 23

biceps

Back 23

two-headed muscle

Front 24

brachium

Back 24

arm

Front 25

brachialis

Back 25

muscle of the arm

Front 26

cardio

Back 26

heart

Front 27

cardiology

Back 27

the study of the heart

Front 28

cephalo

Back 28

head

Front 29

cephalic

Back 29

pertaining to the head

Front 30

chondro

Back 30

cartilage

Front 31

chondroectomy

Back 31

excision of a cartilage

Front 32

costo

Back 32

rib

Front 33

costochondral

Back 33

pertaining to a rib and its cartilage

Front 34

dermo

Back 34

skin

Front 35

dermatitis

Back 35

inflammation of the skin

Front 36

hemo, hemat

Back 36

blood

Front 37

costo

Back 37

rib

Front 38

hemorrhage

Back 38

internal or external bleeding

Front 39

costochondral

Back 39

pertaining to a rib and its cartilage

Front 40

dermo

Back 40

skin

Front 41

ilio

Back 41

ilium

Front 42

dermatitis

Back 42

inflammation of the skin

Front 43

ilium

Back 43

the wide, upper part of the pelvic bone

Front 44

hemo, hemat

Back 44

blood

Front 45

myo

Back 45

muscle

Front 46

hemorrhage

Back 46

internal or external bleeding

Front 47

myositis

Back 47

inflammation of a muscle

Front 48

ilio

Back 48

ilium

Front 49

ilium

Back 49

the wide, upper part of the pelvic bone

Front 50

myo

Back 50

muscle

Front 51

myositis

Back 51

inflammation of a muscle

Front 52

os, osteo

Back 52

bone

Front 53

osteomalacia

Back 53

softening of the bone

Front 54

pulmo

Back 54

lung

Front 55

pulmonary artery

Back 55

vessel that brings blood to the lungs

Front 56

thoraco

Back 56

chest

Front 57

thorax

Back 57

chest

Front 58

tri

Back 58

three

Front 59

triceps

Back 59

three-headed muscle

Front 60

anatomical position

Back 60

standing erect with the feet and palms facing forward

Front 61

connective tissues

Back 61

The tissue that binds together and supports various structures of the body. Ligaments and tendons are connective tissues.

Front 62

epithelial tissue

Back 62

Tissue that covers the surface the body and lines the body cavities, ducts,and vessels.

Front 63

digestion

Back 63

The process of breaking down food into small enough units for absorption.

Front 64

absorption

Back 64

The uptake of nutrients across a tissue or membrane by the gastrointestinal tract.

Front 65

esophagus

Back 65

The food pipe, the conduit from the mouth to the stomach.

Front 66

arteries

Back 66

A blood vessel that carries oxygenated blood away from the heart to vital organs and the extremities.

Front 67

capillaries

Back 67

The smallest blood vessels that supply blood to the tissues, and the site of all gas and nutrient exchange in the cardiovascular system. They connect the arterial and venous systems.

Front 68

veins

Back 68

Blood vessels that carry deoxygenated blood toward the heart from vital organs and the extremities.

Front 69

plasma

Back 69

The liquid portion of the blood

Front 70

hormones

Back 70

A chemical substance produced and released by an endocrine gland and transported through the blood to a target organ.

Front 71

carbohydrates

Back 71

The body's preferred energy source. Dietary sources include sugars (simple) and grains, rice, potatoes, and beans (complex). Carbohydrate is stored as glycogen in the muscles and liver and is transported in the blood as glucose.

Front 72

amino acids

Back 72

Nitrogen-containing compounds that are the building blocks of proteins.

Front 73

lipids

Back 73

The name for fats used in the body and the bloodstream.

Front 74

ions

Back 74

A single atom or small molecule containing a net positive or negative charge due to an excess of either protons (positive) or electrons (negative).

Front 75

platelets

Back 75

One of the disc-shaped components of the blood; involved in clotting.

Front 76

arterioles

Back 76

Small-diameter blood vessels that extend and branch out from an artery and lead to capillaries; the primary site of vascular resistance.

Front 77

venules

Back 77

Smaller divisions of veins.

Front 78

aorta

Back 78

The major artery of the cardiovascular system; arises from the left ventricle of the heart.

Front 79

Arteriosclerosis

Back 79

A specific form of arteriosclerosis characterized by the accumulation of fatty material on the inner walls of the arteries, causing them to harden, thicken, and lose elasticity.

Front 80

interstitial fluid

Back 80

Fluid between the cells or body parts.

Front 81

ventricles

Back 81

The two lower chambers of the heart (right and left ventricles).

Front 82

atrium

Back 82

The two upper chambers of the heart (right and left atrium).

Front 83

pulmonary circuit

Back 83

The circulation of vessels of the lungs; involved in the circulation of blood from the right ventricle of the heart to the lungs and back to the left atrium of the heart.

Front 84

systemic circuit

Back 84

The circulatory vessels of the body.

Front 85

cardiac cycle

Back 85

The period from the beginning of one heartbeat to the beginning of the next heartbeat; the systolic and diastolic phases and the interval in between.

Front 86

systole

Back 86

The contraction phase of the cardiac cycle.

Front 87

diastole

Back 87

The period of filling of the heart between contractions; resting phase of the heart.

Front 88

pharynx

Back 88

The muscular, membranous tube extending from the base of the skull to the esophagus.

Front 89

larynx

Back 89

The organ of the voice; located between the trachea and the base of the tongue.

Front 90

trachea

Back 90

The cartilaginous and membranous tube extending from the larynx to the bronchi; windpipe.

Front 91

bronchi

Back 91

The two large branches of the trachea leading into the lungs.

Front 92

Alveoli

Back 92

Spherical extensions of the respiratory bronchioles and the primary sites of gas exchange with the blood.

Front 93

Bronchioles

Back 93

The smallest tubes that supply air to the alveoli (air sacs) of the lungs.

Front 94

Mediastinum

Back 94

The portion of the thoracic cavity between the lungs.

Front 95

Inspiration

Back 95

The drawing of air into the lungs; inhalation.

Front 96

Thorax

Back 96

The portion of the trunk above the diaphragm and below the neck.

Front 97

Expiration

Back 97

The act of expelling air from the lungs; exhalation.

Front 98

Gastrointestinal (GI) Tract

Back 98

A long hollow tube from mouth to anus where digestion and absorption occur.

Front 99

The six basic processes that the digestion system carries out:

Back 99

1. Ingestion of food into the mouth.
2. Movement of food along the digestive tract.
3. Mechanical preparation of food for digestion.
4. Chemical digestion of food.
5. Absorption of digested food into the circulatory and lymphatic systems.
6. Elimination of indigestible substances and waste products from the body by defecation.

Front 100

Chemical digestion

Back 100

A form of digestion that involves the addition of enzymes that break down nutrients.

Front 101

lymphatic systems

Back 101

A network of lymphoid organs, lymph nodes, lymph ducts, lymphatic tissues, lymph capillaries, and lymph vessels that produces and transports lymph fluid from tissues to the circulatory system.

Front 102

What are the four important functions of the lymphatic system?

Back 102

1. Destruction of bacteria and other foreign substances that are present in lymph nodes.
2. Specific immune responses that aid in manufacturing antibodies to destroy bacteria and foreign substances.
3. The return of interstitial fluid to the bloodstream.
4. Prevention of excessive accumulation of tissues fluid and filtered proteins by drainage into highly permeable lymphatic capillaries in the connective tissues.

Front 103

anus

Back 103

The end point of the gastrointestinal tract through which semisolid waste is passed from the body.

Front 104

epiglottis

Back 104

The cartilage in the throat that guards the entrance to the trachea and prevents fluid or food from entering it during the act of swallowing.

Front 105

bolus

Back 105

A food and saliva digestive mix that is swallowed and then moved through the digestive tract.

Front 106

peristalsis

Back 106

The process by which muscles in the esophagus and intestines push food through the gastrointestinal tract in a wave-like motion.

Front 107

cardiac sphincter

Back 107

Sits at the upper portion of the stomach; prevents food and stomach acid from splashing back into the esophagus from the stomach; also called the esophageal sphincter.

Front 108

chyme

Back 108

The semiliquid mass of partly digested food expelled by the stomach into the duodenum.

Front 109

pyloric sphincter

Back 109

Separates the stomach from the small intestines.

Front 110

vitamins

Back 110

An organic micronutrient that is essential for normal physiologic function.

Front 111

minerals

Back 111

Inorganic substances needed in the diet in small amounts to help regulated bodily functions.

Front 112

duodenum

Back 112

The top portion of the small intestine

Front 113

jejunum

Back 113

One of three segments of the small intestine.

Front 114

ileum

Back 114

One of three sections of the small intestine.

Front 115

bile

Back 115

A greenish-yellow or brownish emulsifier that prepares fats and oils for digestion; produced in and secreted by the liver, stored in the gallbladder, and released into the small intestine.

Front 116

villi

Back 116

Finger-like projections from the folds of the small intestines.

Front 117

microvilli

Back 117

Tiny hairlike projections on each cell of every villus that can trap nutrient particles and transport them into the cells for absorption.

Front 118

colon

Back 118

The lower portion of the large intestine, the primary function of which is to absorb water; its segments are the ascending colon, the transverse colon, and the sigmoid colon.

Front 119

glucose

Back 119

A simple sugar; the form in which all carbohydrates are used as the body's principle energy source.

Front 120

hemopoiesis

Back 120

The formation of blood cells.

Front 121

electrolytes

Back 121

A mineral that exists as a charged ion in the body and that is extremely important for normal cellular function.

Front 122

articulations

Back 122

a joint

Front 123

cortical bone

Back 123

Compact, dense bone that is found in the shafts of long bones and the vertebral endplates.

Front 124

trabecular bone

Back 124

Spongy or cancellous bone composed of thin plates that form a honeycomb pattern; predominately found in the ends of long bonds and the vertebral bodies.

Front 125

tendon

Back 125

A band of fibrous tissues forming the termination of a muscle and attaching the muscle to a bone.

Front 126

osteoporosis

Back 126

A disorder, primarily affecting postmenopausal women, in which bone density decreases and susceptibility to fractures increases.

Front 127

diaphysis

Back 127

The shaft of a long bone.

Front 128

proximal

Back 128

Nearest to the midline of the body or point of origin of a muscle

Front 129

distal

Back 129

Farthest from the midline of the body, or from the point of origin of a muscle

Front 130

epiphysis

Back 130

The end of a long bone, usually wider than the shaft (plural: epiphyses).

Front 131

endosteum

Back 131

A soft tissues lining the internal surface of the diaphysis on a long bone

Front 132

epiphyseal cartilage

Back 132

Cartilaginous layer between the head and shaft of a long bone where bone growth occurs. Also caled a growth plate.

Front 133

periostenum

Back 133

A double-layered connective sheath surrounding the outer surface of the diaphysis of a long bone; serves to cover and nourish the bone.

Front 134

osteoblasts

Back 134

A bone-forming cell.

Front 135

osteoclasts

Back 135

A cell that reabsorbs or erodes bone mineral.

Front 136

Wolff's law

Back 136

A principle stating that bone is capable of increasing its strength in response to stress (e.g. exercise) by laying down more bone.

Front 137

central nervous system (CNS)

Back 137

The brain and spinal cord.

Front 138

ligaments

Back 138

A strong, fibrous tissue, that connects one bone to another.

Front 139

axis of rotation

Back 139

The imaginary line or joint about which an object, such as a joint, rotates.

Front 140

circumduction

Back 140

A biplanar movement involving the sequential combination of flexion, abduction; extension, and adduction.

Front 141

flexion

Back 141

The act of moving a joint so that the two bones forming it are brought closer together.

Front 142

extension

Back 142

The act of straightening or extending a joint, usually applied to the muscular movement of a limb.

Front 143

abduction

Back 143

Movement away from the midline of the body.

Front 144

adduction

Back 144

Movement toward the midline the body

Front 145

pronation

Back 145

Internal rotation of the forearm causing the radius to cross diagonally over the ulna and the palm to face posteriorly.

Front 146

supination

Back 146

External rotation of the forearm (radioulnar joint) that causes the palm to face anteriorly.

Front 147

inversion

Back 147

Rotation of the foot to direct the plantar surface inward.

Front 148

eversion

Back 148

Rotation of the foot to direct the plantar surface outward.

Front 149

peripheral nervous systems (PNS)

Back 149

The parts of the nervous system that are outside the brain and spinal cord (central nervous system).

Front 150

ganglia

Back 150

A group of nerve cell bodies usually located in the peripheral nervous system.

Front 151

foramina

Back 151

Holes or openings in a bone or between body cavities.

Front 152

fasciae

Back 152

A bundle of skeletal muscle fibers surrounded by perimysium.

Front 153

somatic nervous system

Back 153

Division of the peripheral nervous system that conducts signals from sensory receptors to the central nervous system (efferent signals) and signals from the central nervous system to skeletal muscles (afferent signals).

Front 154

autonomic nervous system

Back 154

The part of the nervous system that regulates involuntary body functions, including the activity of the cardiac muscle, smooth muscles, and glands. It has two divisions: the sympathetic nervous system and the parasympathetic nervous system.

Front 155

sympathetic nervous system

Back 155

A branch of the autonomic nervous system responsible for mobilizing the body's energy and resources during times and stress and arousal. Opposes the physiological effects of the parasympathetic nervous system (e.g. reduces digestive secretions, speeds the heart, contracts blood vessels).

Front 156

parasympathetic nervous system

Back 156

A subdivision of the autonomic nervous system that is involved in regulating the routine functions of the body, such as heart beat, digestion, and sleeping. Opposes the physiological effects of the sympathetic nervous system (e.g. stimulates digestive secretions, sows the heart, constricts the pupils, dilates blood vessels).

Front 157

dendrites

Back 157

The portion of a nerve fiber that transmits impulses toward a nerve cell body; receptive portion of a nerve cell.

Front 158

axons

Back 158

A nerve fiber that conducts a nerve impulse away from the neuron cell body; efferent nerve fiber.

Front 159

synapse

Back 159

The region of communication between neurons.

Front 160

myelin

Back 160

The fatty insulation of nerve fibers that is important for the conduction of nerve impulses. These fibers are damaged in individuals with multiple sclerosis.

Front 161

neuromuscular junction

Back 161

The site at which a motor neuron transmits information to a muscle fiber.

Front 162

proprioception

Back 162

Sensation and awareness of body position and movements.

Front 163

propriceptors

Back 163

Somatic sensory receptors in muscles, tendons, ligaments, joint capsules, and skin that gather information about body position and the direction and velocity of movement.

Front 164

Pacinian corpuscles

Back 164

A specialized bulblike mechanoreceptor located in the subcutaneous tissue of the skin responsible for detecting pressure; occur abundantly in the skin of palms, soles, and joints.

Front 165

Meissner's corpuscles

Back 165

A specialized mechanoreceptor located in the superficial aspect of the skin responsible for detecting light touch; occur abundantly in the skin of the fingertips, palms, soles, lips, tongue, and face.

Front 166

Golgi-Mazzoni corpuscles

Back 166

A specialized mechanoreceptor located in the joint capsule responsible for detecting joint compression. Any weight bearing activity stimulates these receptors.

Front 167

Golgi tendon organ (GTO)

Back 167

A sensory organ with a tendon that, when stimulated, causes an inhibition of the entire muscle group to protect against too much force.

Front 168

muscle spindle

Back 168

The sensory organ within a muscle that is sensitive to stretch and thus protects the muscle against too much stretch.

Front 169

autogenic inhibition

Back 169

An automatic reflex relaxation caused by stimulation of the Golgi tendon organ (GTO).

Front 170

antagonist

Back 170

The muscle that acts in opposition to the contraction produced by an agonist (prime mover) muscle.

Front 171

reciprocal inhibition

Back 171

The reflex inhibition of the motor neurons of antagonists when the agonists are contracted.

Front 172

static stretching

Back 172

Holding a nonmoving (static) position to immobilize a joint in a position that places the desired muscles and connective tissues passively at their greatest possible length.

Front 173

dynamic stretching

Back 173

Type of stretching the involves taking the joints through their ranges of motion, while continuously moving. Often beneficial in warming up for a particular sport or activity that involves the same joint movements.

Front 174

agonist

Back 174

The muscle directly responsible for observed movement; also called the prime mover.

Front 175

vestibular system

Back 175

Part of the central nervous system that coordinates reflexes of the eyes, neck and body to maintain equilibrium in accordance with posture and movement of the head.

Front 176

origin

Back 176

The attachment site of a tendon of a muscle attached to the relatively more fixed or proximal bone.

Front 177

insertion

Back 177

The point of attachment of a muscle to a relatively more moveable or distal bone.

Front 178

prime mover

Back 178

A muscle responsible for a specific movement. Also called an agonist.

Front 179

fast-twitch muscle fibers

Back 179

One of several types of muscle fibers found in skeletal muscle tissue; characterized as having a low oxidative capacity but a high glycolytic capacity; recruited for rapid, powerful movements such as jumping, throwing, and sprinting, also called type II fibers.

Front 180

slow-twitch muscle fibers

Back 180

A muscle fiber type designed or use of aerobic glycolysis and fatty acid oxidation, recruited for low-intensity, longer-duration activities such as walking and swimming. Also called type I muscle fiber.

Front 181

type I muscle fibers

Back 181

Slow-twitch muscle fibers.

Front 182

mitochondria

Back 182

The "power plant" of the cells where aerobic metabolism occurs.

Front 183

type II muscle fibers

Back 183

Fast-twitch muscle fibers.

Front 184

myoglobin

Back 184

A compound similar to hemoglobin, which aids in the storage and transport of oxygen in the muscle cells.

Front 185

epimysium

Back 185

A layer of connective tissue that encloses the entire muscle and is continuous with fascia and other connective tissues wrappings of muscle, including the endomysium and perimysium.

Front 186

perimysium

Back 186

A sheath of connective tissues that covers a bundle of muscle fibers.

Front 187

endomysium

Back 187

A layer of connective tissues that surrounds individual muscle fibers and contains capillaries, nerves, and lympatics.

Front 188

myofibrils

Back 188

The portion of the muscle containing the thick (myosin) and thin (actin) contractile filaments; a series of sarcomeres where the repeating pattern of the contractile proteins gives the striated appearance to skeletal muscle.

Front 189

myosin

Back 189

Thick contractile protein in a myofibril

Front 190

actin

Back 190

Thin contractile protein in a myofibril.

Front 191

sarcomeres

Back 191

The basic functional unit of the myofibril containing the contractile proteins that generate skeletal muscle movements.

Front 192

adenosine triphosphate (ATP)

Back 192

A high-energy phosphate molecule required to provide energy for cellular function. Produced both aerobically and anaerobically and stored in the body.

Front 193

neurotransmitter

Back 193

A chemical substance such as acetylcholine or dopamine that transmits nerve impulses across synapses.

Front 194

acetylcholine

Back 194

A white crystalline neurotransmitter and derivative of choline that is released at the ends of nerve fibers in the somatic and parasympathetic nervous systems and is involved in the transmission of nerve impulses in the body.

Front 195

collagen

Back 195

The main constituent of connective tissue, such as ligaments, tendons, and muscles.

Front 196

tensile strength

Back 196

The amount of longitudinal pulling stress that a material (e.g. soft tissue) can withstand before being pulled apart.

Front 197

inextensibility

Back 197

The property of a tissue that makes it unable to be extended; tissues (e.g. ligaments) contribute to limiting the range of motion of a joint when they are inextensible.

Front 198

fascicles

Back 198

A bundle of skeletal muscle fibers surrounded by perimysium.

Front 199

crimp

Back 199

The zigzag structure of collagen, which gradually straightens out when the tissue is subjected to high tensile forces.

Front 200

elastin

Back 200

A protein, similar to collagen, found in connective tissue that has elastic properties.

Front 201

range of motion

Back 201

The number of degrees through which an articulation will allow one of its segments to move.

Front 202

posture

Back 202

The arrangement of the body and its limbs.

Front 203

depression

Back 203

1. The action of lowering a muscle or bone, or movement in an inferior or downward direction. 2. A condition of general emotional dejection and withdrawal; sadness greater and more prolonged than that warranted by any objective reason.

Front 204

SITS

Back 204

A pneumonic device for naming the rotator cuff muscles; the supraspinatus, which abducts the arm; the infraspinatus and tres minor, which externally rotate the arm; and the subscapularis, which internally rotates the arm.

Front 205

subluxation

Back 205

An incomplete dislocation; through the relationship is altered, contact between joint surfaces remain.

Front 206

sciatica

Back 206

Pain radiating down the leg caused by compression of the sciatic nerve; frequently the result of lumbar disk herniation.

Front 207

dorsiflexion

Back 207

Movement of the foot up toward the shin.

Front 208

plantarflexion

Back 208

Distal movement of the plantar surface of the foot; opposite of dorsiflexion.

Front 209

vasopressin

Back 209

Hormone released by the posterior pituitary gland during exercise; reduces urinary excretion of water and prevents dehydration.

Front 210

adrenocorticotropin hormone (ACTH)

Back 210

A hormone released by the pituitary gland that affects various important bodily functions; controls the secretion in the adrenal gland of hormones that influence the metabolism of carbohydrates, sodium, and potassium; also controls the rate at which substances are exchanged between the blood and tissues.

Front 211

estrogen

Back 211

Generic term of estrus-producing steroid compounds produced primarily in the ovaries; the female sex hormones.

Front 212

progesterone

Back 212

Female sex hormone secreted by the ovaries that affects many aspects of female physiology, including menstrual cycles and pregnancy.

Front 213

testosterone

Back 213

In males, the steroid hormone produced in the testes; involved in growth and development of reproductive tissues, sperm, and secondary male sex characteristics.

Front 214

epinephrine (adrenaline)

Back 214

A hormone released as part of the sympathetic response to exercise; also called adrenaline.

Front 215

norepinephrine (noradrenaline)

Back 215

A hormone released as part of the sympathetic response to exercise.

Front 216

insulin

Back 216

A hormone released from the pancrease that allows cells to take up glucose.

Front 217

glycogen

Back 217

The chief carbohydrate storage material; formed by the liver and stored in the liver and muscle.

Front 218

glucagon

Back 218

A hormone released from the alpha cells of the pancreas when blood glucose levels are low; stimulates glucose release from the liver to increase blood glucose. Also releases free fatty acids from adipose tissue to be used as fuel.