Basic Exercise Science

Front 1

**Human Movement System

Back 1

The combination and interrelation of the nervous, muscular, and skeletal system

Front 2

**Nervous System

Back 2

A conglomeration of billions of cells specially designed to provide a communication network within the body

Front 3

**Sensory function

Back 3

The ability of the nervous system to sense changes in either the internal or external environment

Front 4

**Integrative function

Back 4

The ability of the nervous system to analyze and interpret sensory info to allow for proper decision making,

Front 5

**Motor function

Back 5

The neuromuscular response to the sensory information

Front 6

**Proprioception

Back 6

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement

Front 7

**Neuron

Back 7

The functional unit of the nervous system

Front 8

**Sensory (afferent) Neurons

Back 8

Transmit nerve impulses from effector sites (such as muscles and organs) via receptors to the brain and spinal cord.

Front 9

**Interneurons

Back 9

Transmit nerve impulses from one neuron to another

Front 10

**Motor (efferent) neurons

Back 10

transmit nerve impluses from the brain and spinal cord to effector sites

Front 11

**Central nervous system

Back 11

The portion of the nervous system that consists of the brain and spinal cord

Front 12

**Peripheral Nervous System

Back 12

Cranial and spinal nerves that spread throughout the body

Front 13

Somatic Nervous System

Back 13

Consists of nerves that serve the outer areas of the body and skeletal muscles and largely responsible for voluntary control of movement.

Front 14

Autonomic Nervous System

Back 14

Supplies neural input to the involuntary systems of the body

Front 15

**Mechanoreceptors

Back 15

Sensory receptors responsible for sensing distortion in the body tissues

Front 16

**Muscle spindles

Back 16

Receptors sensitive to change in length of the muscle and the rate that change

Front 17

**Golgi Tendon Organs

Back 17

Receptors sensitive to change in tension of the muscles and the rate of that change

Front 18

**Joint Receptors

Back 18

Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint.

Front 19

**Skeletal System

Back 19

*the body's framework, composed of bones and joints

*supports, protects, allowing bodily movements producing blood for the body, and storing minerals.

Front 20

**Bones

Back 20

Provide a resting ground for muscles and protection of vital organs

Front 21

**Joints

Back 21

Junctions of bones, muscles, and connective tissue at which movement occurs. Also known as articulation.

Front 22

**Axial Skeleton

Back 22

Portion of the skeletal system that consists of the skull, rib cage, and vertebral column.

Front 23

**Appendicular Skeleton

Back 23

Portion of the skeletal system that includes the upper and lower extremities.

Front 24

**Remodeling

Back 24

The process of resorption and formation of bone.

Front 25

**Osteoclasts

Back 25

A type of bone cell that removes bone tissue

Front 26

**Osteoblasts

Back 26

A type of cell that is responsible for bone formation

Front 27

Types of Bones

Back 27

Long bones- long cylindrical shaft and irregular or widened ends(humerus, femur)

Short bones- similar in length and width and appear somewhat cubical in shape (carpals and tarsals)

Flat- Thin, protective (scapulae, patella)

Irregular- Unique shape and function (vertebrae)

Sesamoid- Small often round bones embedded in a joint capsule or found in locations where a tendon passes over a joint (Patella)

Front 28

**Epiphysis

Back 28

The end of long bones, which is mainly composed of cancellous bone, and house much of the red marrow involved in red blood cell production. They are also one of the primary sites for bone growth.

Front 29

**Diaphysis

Back 29

The shaft of the long bone.

Front 30

**Epiphyseal Plate

Back 30

The region of long bone connecting the diaphsis to the epiphysis. It is a layer of subdividing cartilaginous cells in which growth in length of diaphysis occurs.

Front 31

**Periosteum

Back 31

A dense membrane composed of fibrous connective tissue that closely wraps (invests) all bone, except that of the articulating surfaces in joints, which are covered by a synovial membrain

Front 32

**modullar cavity

Back 32

the central cavity of bone shafts where marrow is stored.

Front 33

**Articular (hyaline) cartilage

Back 33

Cartilage that covers the articular surface of the bones.

Front 34

Sesamoid Bones

Back 34

Small bones embedded in a joint capsule or found in locations where a tendon passes over a joint. Serves to improve leverage and protect the joint from damage

Front 35

**Depressions

Back 35

Flattened or indented portions of bone, which can be muscle attachment sites

Front 36

**Processes

Back 36

Projections protruding from the bone where muscles, tendons, and ligaments can attach.

Front 37

**Vertebral column

Back 37

A series of 24 irregularly shaped bones called vertebrae that houses the spinal cord.

Front 38

Cervical spine

Back 38

C1-7. Flexible framework that provides support and motion for the head

Front 39

Thoracic Spine

Back 39

T1-12 Move with the ribs to form the rear anchor of the rib cage. Larger that cervical and increase in size from top to bottom.

Front 40

Lumbar Spine

Back 40

L1-5. Supports most of the body's weight and attached to many of the back muscles.

Front 41

Sacrum

Back 41

Triangular bone located below the lumbar spine

Front 42

Coccyx

Back 42

Located below the sacrum, more commonly known as the tailbone.

Front 43

Neutral spine

Back 43

The optimal arrangement of curves

Front 44

Posterior cervical curvature

Back 44

posterior concavity of the c spine

Front 45

Anterior thoracic curvature

Back 45

posterior convexity of the T spine

Front 46

Posterior lumbar curvature

Back 46

posterior concavity of the lumbar spine

Front 47

**Arthrokienmatics

Back 47

Joint motion. Roll (femur over tibia during a squat), slide (tibialal condyle across the femoral condyle during knee extension) or spin (radius and humerus during pronation and supination of the forearm)

Front 48

**Synovial Joints

Back 48

*Joints that are held together by a joint capsule and ligaments and are most associated with movement in the body

*80% of all joints

*greatest capacity for motion

Front 49

**Nonsynovial Joints

Back 49

*Joints that do not have a joint cavity, connective tissue, or cartilage.

*Little to no movement

*Skull, tibia, fibula, pubic bones

Front 50

Gliding

Back 50

*No Axis of rotation; moves by sliding side-to-side or back and forth

*carpals of the hand

Front 51

Condyloid

Back 51

*Formed by the fitting of condyles of one bone into elliptical cavities of another; moves predominantly in one plane

*Knee

Front 52

Hinge

Back 52

*Uniaxial; moves predominantly in one plane of motion (sagittal)

*Elbow

Front 53

Saddle

Back 53

*One bone fits like a saddle on another bone; moves predominantly in two planes (sagittal, joint of thumb frontal)

*Only carpometacarpal

Front 54

Pivot

Back 54

*Only one axis; moves predominantly in one plane of motion (transverse)

*Radioulnar

Front 55

Ball and Socket

Back 55

*Most mobile of joints; moves in all three planes

*shoulder

Front 56

**Ligaments

Back 56

Primary connective tissue that connects bone together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement.

Front 57

Collagen

Back 57

primary protein in a ligament giving it the ability to withstand tension

Front 58

Elastin

Back 58

Secondary protein in a ligament giving it flexibility and the ability to recoil.

Front 59

Best exercise to strengthen bones

Back 59

weight bearing exercise

Front 60

**Muscular System

Back 60

Series of muscles that moves the skeleton

Front 61

Three types of muscles

Back 61

Skeletal, cardiac, and smooth

Front 62

Muscle

Back 62

Bundle of fibers held together by connective tissue

Front 63

**Epimysium

Back 63

A layer of connective tissue that is underneath the fascia and surrounds the muscle. Also connected to the bone to help form the tendon.

Front 64

**Perimysium

Back 64

The connective tissue that surrounds fascicle or group of individual fibers

Front 65

**Endomysium

Back 65

he deepest layer of connective tissue that surrounds individual muscle fibers

Front 66

**Tendons

Back 66

Connective tissues that attach muscle to bone and provide an anchor for muscles to produce force.

Front 67

**Sarcomere

Back 67

The functional unit of muscle that produces muscular contraction and consists of repeating sections of actin and myosin

Front 68

**Sarcolemma

Back 68

Plasma membrane encasing muscle fibers, sarcoplasm, nuclei, and mitochondria which transfer energy fro food into energy.

Front 69

**Sarcoplasm

Back 69

Cellular plasma containing glycogen, fats, minerals, and oxygen binding myoglobin.

Front 70

Myofibrils

Back 70

contain myofilaments that are the actual contractile components of muscle tissue

Front 71

Actin

Back 71

String like filaments

Front 72

Myosin

Back 72

Thick filaments

Front 73

Tropomyosin

Back 73

Blocks myosin binding sites located on the actin filament, keeping myosin from attaching while the muscle is relaxed.

Front 74

Troponin

Back 74

provides binding sites on the actin for both calcium and tropomyosin when a muscle needs to contract.

Front 75

**Neuaral activation

Back 75

*The contraction of a muscle generated by neural stimulation.

*The communication link between the nervous system and the muscular system.

Front 76

Neuromuscular junction

Back 76

Specialized synapse connecting CNS and muscle fibers.

Front 77

Action Potentials

Back 77

Electrical impulses transported from the CNS down the axon of the neuron.

Front 78

**Neurotransmitters

Back 78

Chemical messengers released when impulse crosses the synapse between the neuron and muscle fiber reaches the end of the axon of the neuron.

Front 79

**Motor Unit

Back 79

A motor neuron and all of the muscle fibers it innervates

Front 80

Acetylcholine

Back 80

Neurotransmitter used by the neuromuscular system.

Front 81

Excitation-contraction coupling

Back 81

the process of neural stimulation creating a muscle contraction

Front 82

Single motor units contain..

Back 82

one motor neuron (nerve) and the muscle fibers it innervates

Front 83

muscle fiber types

Back 83

Type I- Slow twitch

Type II- Fast twitch

Front 84

**Type I-Slow twitch

Back 84

Contain a large number of capillaries, mitochondria, and myoglobin which allows for improved delivery of oxygen

Front 85

**Type II- Fast twitch

Back 85

Type IIa- contain fewer capillaries, mitochondria and myoglobin but fatigue slower that IIx

Type IIx- low oxidatice capacity (use oxygen and fatigue quickly.)

Front 86

**Agonist muscles

Back 86

*prime movers

*petoralis major durign chest press, deltoid during overhead press, latissimus dorsi during row, gluteus maximus and quadriceps during squat

Front 87

**Synergist muscle

Back 87

*Assist prime movers

*Anterior deltoid and triceps during chest press, triceps during overhead press, posterior deltoid and biceps during row, hamstring complex during squat

Front 88

**Stabilizer muscle

Back 88

*Stabilize while prime mover and synergist work

*Rotator cuff during chest press, overhead press, and row; transversus abdominis during squat

Front 89

**Antagonist

Back 89

*Oppose prime mover

*Posterior deltoid during chest press, Latissimus dorsi during overhead press, pectoralis major during row, psoas during squat

Front 90

Endocrine system

Back 90

System of glands that secrete hormones into the bloodstream to regulate a variety of bodily functions, including the control of mood, growth and development, tissue function and metabolism

Front 91

Primary Endocrine glands

Back 91

Hypothalamus (Link between hormone activity and central nervous system)

pituitary (master gland)

thyroid (regulates metabolim)

adrenal(secrete hormones in response to stress)

Front 92

glucose

Back 92

Primary energy source during exercise

regulated by the pancreas

Too little inhibits performance

Too much can damage the vascular system

Front 93

Pancreas

Back 93

produces insulin and glucagon

Front 94

Insulin

Back 94

*Helps regulate energy and glucose metabolism

*Response to elevated levels of glucose

*Binds to receptors in skeletal muscles and liver cells make it permeable to glucose.

Front 95

Glucogon

Back 95

*With insulin, helps regulate glucose levels

*Opposite effect of insulin

*raises blood glucose levels by triggering the release of glycogen stores from the liver

*A drop in blood glucose levels triggers the release of glucagon from the pancreas.

*more specific effect, stimulating the liver to convert its glycogen stores back to glucose, which is then released into the bloodstream.

Front 96

Catecholamines

Back 96

*Epinephrine and norepinephrine

*Hormones produced by the adreanal glands which are situated on top of each kidney.

*Prepare the body for activity

*stress response known as fight or flight

*Hypothalamus triggers the adrenal glands to secrete more epinephrine.

Front 97

How Catecholamines effect exercise

Back 97

*Increases heart rate and stroke volume

*Elevates blood glucose levels

*Redistributes blood to working tissues

*Opens up airways

Front 98

Testosterone

Back 98

*Produced by the testes in males and a small amount by the ovaries by females.

*Men produce up to ten times as much as women

*development of facial and body hair and greater muscle mass.

*Growth and repair of tissue

Front 99

Estrogen

Back 99

*Produced by the ovaries in females and a small amount by the adrenals in men.

*Women of reproductive ages produce much more than men

*Development of breast and regulation of the menstrual cycle.

*Influence on fat deposition around the hips, buttocks, and thighs

Front 100

Cortisol

Back 100

*A catabolic hormone (breaks down tissue)

*During stress, it's produced by the adrenals

*Maintains energy supply through breakdown of carbs, fats, and protein

*Breakdown of tissue occurs during times of stress, poor sleep, and inadequate nutrition.

Front 101

Growth Hormone

Back 101

*released from the pituitary gland and regulated near the hypothalamus

*stimulated by estrogen, testosterone, deep sleep, and vigorous exercise.

*Anabolic hormone (tissue builder)

*Increases bone, muscle, protein synthesis fat burning, and immune function

Front 102

Thyroid Hormones

Back 102

*responsible for metabolism, basal metabolic rate, protein synthesis, sensitivity to epinephrine, heart rate, breathing rate and body temp.

*regulated by the pituitary gland

Front 103

**Steps in the initiation of a contraction

Back 103

1. ACh released, binding to receptors

2. Action potential reaches T tubule

3. Sarcoplasmic reticulum releases CA^2+

4. Active siteexposure cross-bridge binding

5. Contraction begins

Front 104

**Steps that end a contraction

Back 104

6. ACh removed by AChE

7. Sarcoplasmic reticulum recaptures Ca^2+

8. Active tires covered, no cross bridge interation

9. Contraction ends

10. Relaxation occurs, passive return to resting length