Exercise Science

Front 1

Describe the anatomical position

Back 1

A standard reference point for when the body is in an upright position, face and feet pointing forward and arms at the sides with palms up.

Front 2

Whats the diaphysis?

Back 2

The shaft/thickest part of a long bone

Front 3

Whats the epiphysis?

Back 3

Located at the very ends of long bones and made of very compact bone

Front 4

What is periosteum?

Back 4

Outer tissue that covers the bone

Front 5

What is cartilage?

Back 5

Covers the surface of bones and allows movement
Has no blood supply so injuries take a long time to heal

Front 6

What's the medullary cavity?

Back 6

Found inside the shaft of th elong bone and contains marrow

Front 7

What is cancellous bone?

Back 7

Spongy, filled with marrow in the matrix

Front 8

What is origin?

Back 8

Proximal attachment
Where a muscle attaches to the least moveable area of the bones on the axial skeleton

Front 9

What is insertion?

Back 9

Where the muscle attaches to a bone that moves the most
Distal attachment

Front 10

Sternocleidomastoid

Back 10

Origin: Sternum, clavicle
Insertion: Mastoid process
Function: Flexion of the head

Front 11

Rectus Abdominus

Back 11

Origin: Pubic crest, symphysis pubis
Insertion: Xiphoid process, inferior ribs
Function: Flexion of the trunk

Front 12

Define the all or none principle.

Back 12

Motor units can be categorized into large or small units
A small motor unit can have few muscle fibres which it stimulates which produce fine muscle movement (such as the eye)
Larger motor units are that of the quadriceps group
The principle states that when a motor unit is stimulated to contract, it will do so to its fullest potential
If a motor unit of ten muscle fibres is “turned on”, either all or none of the fibres will contract

Front 13

What are agonist/antagonist muscles?

Back 13

Agonist - the muscle responsible for the movement of a body part
Antagonist - Counteracts the agonist muscle by lengthening when the agonist contracts

Front 14

Describe carbohydrates.

Back 14

The most accessible form of energy
4 calories for each gram of carbohydrate
Simple carbohydrates are sugar
Complex carbohydrates are cereals, fruits, veggies, legumes, pasta etc

Front 15

Describe proteins.

Back 15

Necessary for the growth and repair of body tissue
4 calories for each gram of protein
The body breaks down protein into amino acids
There are 20 amino acids in total, 11 of which are resynthesized by the body
Amino acids induce sleep, reduce anxiety, reduce depression and immune system function
Complete proteins are foods containing the 20 amino acids, such as meat, egg, cheese and Incomplete proteins have limited amounts of amino acids, such as broccoli, cauliflower, cucumber etc

Front 16

Describe fats

Back 16

Insulate and protect vital parts of the body
Release energy quickly
9 calories of energy for each gram of fat
Saturated fat contains high concentration of low density lipoprotein which can lead to arteriosclerosis
In meat, poultry, butter, lard, etc
Polyunsaturated fat is good for it contains high concentrations of high density lipoprotein
In soybeans, corn, sunflowers, sesame oil, etc

Front 17

Describe anaerobic/aerobic systems

Back 17

Anaerobic System
Does not use oxygen
Short lived
Utilizes chemicals & enzymes
Occurs in the muscle fibres
Aerobic System
Utilizes and needs oxygen
Leads to the breakdown of glucose
Occurs in the mitochondira

Front 18

Describe muscle spindles

Back 18

Located in the belly of the muscle fibre
Run parallel to the muscle fibre
Respond to changes in muscle length
Have two sensory neurons

Front 19

Describe GTOS

Back 19

Located where the tendon meets the muscle fibre
Run in series with the muscle fibre
Responds to changes in muscle tension
Has one sensory neuron

Front 20

Describe the withdrawl reflex

Back 20

Rapid, and occurs before brain has time to process
The withdrawal of a body part from a painful stimulus
A polysynaptic reflex, meaning there are interneuron’s between the motor and sensory neurons, thus the reflex will be more slow

Front 21

Describe the stretch reflex

Back 21

The simplest reflex
Depends on one connection between the sensory neurons and the motor neurons
The signal does not reach the brain, for the two different neurons synapse in the spinal cord

Front 22

The pathway of blood

Back 22

venacava - right atrium - tricuspid valve - right ventricle - pulmonary semilunar valve - pulmonary arteries - lungs - pulmonary veins - left atrium - bicuspid valve - left ventricle - aortic semilunar valve - aorta

Front 23

Conductive zone

Back 23

The transport of air to the lungs
nose, pharynx, trachea, bronchi

Front 24

Respiratory zone

Back 24

The exchange of gases
broncioles, alveolar sacs, ducts

Front 25

Describe respiratory control centers

Back 25

Found in the brain stem
Medulla Oblongata:
-Inspiratory: generates signals and sends them to respiratory muscles, stimulates breathing 12 - 15 times a minute at rest, signals are sent here to increase breathing during exercise

Front 26

Desrcribe expiratory

Back 26

ensures inspiratory muscles never relax and stimulate forceful exertion as needed
Pons:ensure the transition of inhalation is smooth

Front 27

Name the principles of training

Back 27

Overload - Body must be exposed to greater stress than the one its used to
Progression - Stress must be greater over time
Individual differences
Reversibility - muscle loses benefits when training stops

Front 28

Periodization

Back 28

A training plan broken down into distinct periods to max out performance and prevent injury

Front 29

Concurrent

Back 29

Training multiple energy systems by randomly training with different exercises

Front 30

Interval

Back 30

Attempting to achieve good anaerobic and aerobic systems by doing the same workout easily then very intensely

Front 31

Fartlek

Back 31

Running at different speeds over varried terrain

Front 32

Resistance

Back 32

muscles moving against weight

Front 33

Plyometrics

Back 33

Resistance trainging to shorten and then stretch muscles

Front 34

Inertia

Back 34

every object stays in motion unless a force is applied

Front 35

acceleration

Back 35

the amount of force applied to an object determines how much it will accelerate

Front 36

Class 1 lever

Back 36

fulcrum is in the middle of force and resistance
head and teeter totter

Front 37

Class 2 lever

Back 37

Resistance is in the middle of the fulcrum and force
wheelbarrow and leg

Front 38

Class 3 lever

Back 38

force is in the middle of fulcrum and resistance
arm and shovel

Front 39

Biomechanical principle - stability

Back 39

Lower to the ground is more stability

Front 40

Biomechanical principle -max force

Back 40

Requires the use of all possible joint movements

Front 41

Biomechanical principle - max velocity

Back 41

requires the use of all joints from largest to smallest

Front 42

Biomechanical Principle - velocity

Back 42

the greater the applied impulse, the greater the velocity increase

Front 43

Biomechanical Principle - movement

Back 43

movement occurs opposite of the applied force

Front 44

Biomechanical Principle - angular motion

Back 44

angular motion is produced by the application of a force acting at some distance from the axis by torque - ping pong

Front 45

biomechanical principle - angular momentum

Back 45

constant when an athlete or object is free in the air

Front 46

Biomechanical applications

Back 46

fitness
performance improvement
rehab

Front 47

Motor learning

Back 47

Cognitive: basic understanding, great errors but looking to improve
Associative: refining skill, mistake awareness, consistent effort
Autonomous

Front 48

Singers steps

Back 48

Readying
Imaging
Focus
Execution
Evaluation

Front 49

Result vs performance feedback

Back 49

ya

Front 50

Locomotor
Manipulative
stability

Back 50

body moving
handling
balancing