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200 Cards in this Set
- Front
- Back
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What is the nervous system? |
Communication network within the body. |
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What is the central nervous system? |
Brain and spinal cord; coordinates activity on the body. |
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What is the peripheral nervous system? |
Nerves connecting the CNS to the rest of the body and the environment. |
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What are the peripheral nervous system subdivisions? |
Somatic & Autonomic |
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What is the somatic nervous system responsible for? |
Serves outer areas of the body and skeletal muscle; voluntary. |
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What is the somatic nervous system responsible for? |
Serves outer areas of the body and skeletal muscle; voluntary. |
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What is the autonomic nervous system responsible for? |
Involuntary systems (e.g., heart, digestion) |
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What are the two subdivisions of the autonomic nervous system? |
Parasympathetic & Sympathetic |
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What is the parasympathetic nervous system responsible for? |
Decreases activation during rest and recovery. |
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What is the sympathetic nervous system responsible for? |
Increases activation to prep for activity. |
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What is a neuron? |
Functional unit of the nervous system. |
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What are motor (efferent) neurons? |
Transmit nerve impulses from CNS to effector sites. |
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What are sensory (afferent) neurons? |
Respond to stimuli; transmit nerve impulses from effector sites to CNS. |
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What do mechanoreceptors do? |
Sense distortion in body tissue. |
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What do joint receptors do? |
Respond to pressure, acceleration, and deceleration or joints. |
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What do Golgi tendon organs (GTO) do? |
Sense change in muscular tension. |
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What do muscle spindles do? |
Sense change in muscle length. |
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What is a fascicles? |
Bundle of individual muscle fibers. |
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What makes up the axial skeleton? |
Girl, rib cage, vertebral column. |
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What makes up the appendicular skeleton? |
Upper and lower extremities shoulder and pelvic girdles. |
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What are the skeletal system functions? |
Supports, protects, allows bodily movement, produces blood, stores minerals. |
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What are depressions in bones? |
Flattened or indented portions of a bone; can be muscle attachment sites. |
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What is a bone process? |
Projection protruding from the bone; muscles, tendons, and ligaments can attach. |
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Describe ligaments. |
Connects bone to bone; little blood supply; slow to heal. |
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What is muscle fiber? |
Cellular components and myofibrils encased in a plasma membrane. |
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What is a sarcomere? |
Produces muscular contraction; repeating sections of actin and myosin. |
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What is the sliding filament theory? |
Thick and thin filaments slide past one another, shortening the entire sarcomere. |
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What is a motor unit? |
One motor neuron and the muscle fibers it connects with. |
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What is neural activation? |
Contraction of a muscle generated by neural stimulation. |
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What are neurotransmitters? |
Chemical messengers that transport impulses from nerve to muscle. |
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Describe the local stabilization system. |
It is attached directly to vertebrae. It consists of the transverse abdominis, internal oblique, multifidus, pelvic floor, diaphragm. |
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Describe the global stabilization system. |
It attaches from pelvis to spine. It consist of quadratus lumborum, psoas major, external oblique, rectus abdominal, gluteus medius, adductor complex, portions of internal oblique. |
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Describe the movement system. |
It attaches spine and or pelvis to extremities. It consists of latissimus dorsi, hip flexors, hamstring complex, quadriceps. |
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What is arthrokinematics. |
Joint motion. |
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What are non synovial joints? |
No joint cavity, connective tissue, or cartilage; little to no movement. |
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What are synovial joints? |
Held together by joint capsule and ligaments; associated with movement. |
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What are the major motion types of joints? |
Roll, slide, and spin. |
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Describe a hinge joint. |
Elbows, ankles; sagittal plane movement. |
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Describe a ball and socket joint. |
Shoulders, hips; most mobile, all three planes of motion. |
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What is the method to strengthen bones? |
Weight bearing exercise. |
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What is the endocrine system? |
System of glands; secretes hormones to regulate bodily function. |
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Which hormone is responsible for male sex traits?P |
Testosterone. |
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Which hormone influences that deposition on hips, but ox and five; responsible for female sex traits? |
Estrogen. |
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What is the growth hormone? |
Anabolic hormone; responsible for bodily growth up until puberty. |
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What does insulin do? |
Regulates energy and glucose metabolism in the body. |
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What is the cardiovascular system? |
Heart, blood and blood vessels. |
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Describe the cardiac muscle: |
Shorter, more tightly connected than skeletal muscle: involuntary. |
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What are the Atria? |
Smaller, superior chambers of the heart: receive blood from veins. |
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What does the right Atrium do? |
Gathers deoxygenated bloodreturning to the heart. |
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What does the left Atrium do? |
Gathers oxygenated blood from thelungs. |
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What is the sinoatrial (SA) node? |
—located in right atrium; initiatesimpulse for heart rate; “pacemaker for the heart." |
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Which node is also known as the pace maker for the heart? |
SA Sinoatrial. |
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What are the Ventricles? |
Larger, inferior chambers of the heart; pumpblood out. |
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What does the right ventricle do? |
Pumps deoxygenated blood tolungs. |
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What does the left ventricle do? |
Pumps oxygenated blood to thebody. |
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What do arteries do? |
Carry blood away from the heart. |
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What do veins do? |
Transport blood back to the heart. |
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What are arterioles? |
Small branches of arteries; end in capillaries. |
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What are Capillaries? |
Smallest blood vessels; site of gas, chemical, and water exchange. |
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What are Venules? |
Very small veins; connect capillaries to larger veins |
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What is stroke volume? |
Amount of blood pumped with each contraction. |
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What is heart rate? |
The rate at which the heart pumps; average untrained adult = 70-80 bpm |
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What is cardiac output? |
Volume of blood pumped per minute; heart rate × stroke volume. |
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Respiratory system: |
Lungs and respiratory passageways; brings in oxygen, removes CO2. |
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Inspiration: |
Contracting inspiratory muscles to move air into lungs. |
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What are the primary inspiratory muscles? |
Diaphragm, external intercostals. |
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What are the secondary inspiratory muscles? |
Scalenes, pectoralis minor, sternocleidomastoid. |
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What is Expiration? |
Relaxing inspiratory muscles (passive), contracting expiratory muscles (active) to move air out. |
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What are the expiratory muscles? |
Internal intercostals, abdominals. |
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Resting oxygen consumption (VO2) |
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Maximal oxygen consumption (VO2max) |
Highest rate of oxygen transport and utilization achieved atmaximal physical exertion.
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Cardiorespiratory exercise increases: |
Cardiac output, breathing efficiency, oxygen transport and use, use of fats for fuel, mentalalertness, ability to relax and sleep, tolerance to stress, lean body mass, metabolic rate. |
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Cardiorespiratory exercise decreases: |
Resting heart rate, cholesterol, blood pressure, and the risks of heart disease, blood clots,depression, anxiety, obesity, and diabetes. |
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What is bioenergetics? |
Study of energy in the human body. |
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What is metabolism? |
Process in which nutrients are acquired, transported, used, and disposed of by the body. |
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What is Adenosine triphosphate (ATP) |
Energystorage and transfer unit within cells. |
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Oxidative system: |
-Aerobic glycolysis -Krebs cycle -Electron transport chain -Long-term energy |
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Glycolysis: |
-Anerobic -Moderate to high intensity -Up to 30-50 seconds |
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ATP-PC |
-Anerobic -High intensity -10-15 seconds |
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What is the anaerobic threshold? |
Where the bodycan no longer produce enough energywith normal oxygen intake. |
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What is Excess post oxygen consumption(EPOC)? |
Elevation of metabolism afterexercise. |
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What is biomechanics? |
Science concerned with internal and external forces acting on the body. |
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What is torque? |
A force that produces rotation.The closer the load to the point of rotation, theless torque it creates (i.e., bent arm is easier thanstraight arm). |
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What is a lever? |
Rigid “bar” that rotates around astationary fulcrum. |
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What is a 1st class lever? |
Fulcrum in middle (nodding head). |
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What is a 2nd class lever? |
Resistance in the middle (calf raise). |
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What is a 3rd class lever? |
Effort in the middle (biceps curl). |
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Superior |
Above a point of reference. |
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Inferior |
Below a point of reference. |
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Proximal |
Nearest to a point of reference. |
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Distal |
Farthest from a point of reference. |
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Anterior |
Front of the body. |
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Posterior |
Back of the body. |
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Medial |
Closer to the middle of the body. |
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Lateral |
Farther from the middle of the body. |
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Contralateral |
On the opposite side of the body. |
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Ipsilateral |
On the same side of the body. |
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Abduction |
Movement in the FRONTAL plane away from the middle. |
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Adduction |
Movement in the FRONTAL plane toward the middle. |
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Horizontal Abduction |
TRANSVERSE plane arm movement from anterior to lateral (e.g. chest flies). |
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Horizontal Adduction |
TRANSVERSE plane arm movement from lateral to anterior. |
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Concentric |
Moving in opposite direction of force, accelerates or produces force; muscle shortens. |
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Eccentric |
Muscle develops tension while lengthening; decelerates force. |
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Isometric |
Muscular force equal to resistive force, stabilizes force; no change in muscle length. |
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What is the length-tension relationship? |
Resting lengthof a muscle and the tension it can produceat that length. |
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What is a force couple? |
muscles working together toproduce movement. |
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What is the force velocity curve? |
As the velocity of acontraction increases, concentric forcedecreases and eccentric force increases. |
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Image: Force velocity curve: |
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What is neuromuscular efficiency? |
The ability toproduce and reduce force, and stabilize thekinetic chain in all three planes of motion. |
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What is structural efficiency? |
Alignment of the musculoskeletal system that allows center of gravity to be maintained over a base of support. |
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What is Davis's Law? |
Soft tissue models along the lines of stress. |
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What is autogenic inhibition? |
Neural impulses that sense tension are greater than the impulses that cause muscles to contract; provides inhibitory effect to muscle spindles. |
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What is reciprocal inhibition? |
Simultaneous contraction of one muscle, and relaxation of its antagonist to allow movement. |
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What is relative flexibility? |
Tendency of the body to seek the path of least resistance. |
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What is pattern overload? |
Consistently repeating thesame motion; places abnormal stresses on thebody. |
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What are postural distortion patterns? |
Predictablepatterns of muscle imbalances. |
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What is altered reciprocal inhibition? |
Muscle inhibitioncaused by a tight agonist, which inhibits itsfunctional antagonist. |
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What is synergistic dominance? |
Inappropriate muscletakes over function of a weak or inhibited primemover. |
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What is a muscle imbalance? |
Alteration of muscle lengthsurrounding a joint. |
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Agonist? |
Prime mover. |
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Antagonist? |
Muscle opposing the agonist (prime mover). |
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Synergist? |
Assists prime mover. |
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What are the three segments of the OPT model? |
-Stabilization -Strength -Power |
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OPT: Stabilization |
Ability to maintain postural equilibrium and support joints during movement. |
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What are the three strength categories in the OPT method? |
-Strength Endurance -Hypertrophy -Maximal Strength |
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OPT Strength Endurance: |
Ability to repeatedly produce high levels of force for prolonged periods. |
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OPT Maximal Strength: |
Maximal force a muscle can produce in a single voluntary effort. |
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OPT Muscular Hypertrophy: |
Enlargement of skeletal muscle fibers from resistance training. |
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OPT Power: |
Ability to produce the greatest force in the shortest time. |
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What are the 5 OPT phases? |
Phase 1: Stabilization Phase 2: Muscular Endurance Phase 3: Hypertrophy Phase 4: Maximal Strength Phase 5: Power |
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What is motor behavior? |
Motor response to internal and external stimuli. |
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What is motor control? |
How the CNS integrates sensory information with previous experiences. |
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What is motor learning? |
Integration of motor control processes through practice, leading to a relatively permanentchange to produce skilled movement. |
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What is motor development? |
The change in motor skill behavior over time throughout the lifespan. |
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What is sensory motor integration? |
Cooperation of the nervous and muscular systems in gathering and interpretinginformation and executing movement. |
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What are muscle synergies? |
Groups of muscles that are recruited by the CNS to provide movement. |
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What is proprioception? |
Cumulative sensory input from all mechanoreceptors that sense position and limbmovements. |
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What is feedback: |
Use of sensory information and sensorimotor integration to help the HMS in motor learning. |
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What is internal feedback? |
Sensory information is used by the body to reactively monitor movement and theenvironment. |
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What is external feedback? |
Information provided by some external source (e.g., fitness professional, recording,mirror, etc.) to supplement the internal environment. |
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What are macronutrients? |
-Carbohydrates -Fats -Protein |
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What are carbohydrates? |
Sugars, starches, celluloses, and fiber; chief source of energy. |
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What is a monosaccharide? |
A single sugar unit (glucose, fructose, galactose). |
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What is a disaccharide? |
Two sugar units (sucrose, lactose, maltose). |
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What are polysaccharides? |
Long chains of monosaccharide units linked together (starch, fiber). |
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What is fiber? |
Complex carbohydrate; provides bulk in diet and intestinal health; regulates absorption of glucose. |
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What is soluble fiber? |
Dissolved by water; helps moderate blood glucose and lower cholesterol. |
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What is insoluble fiber? |
Does not dissolve in water. |
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What is glucose? |
Simple sugar made by the body from carbs, fats, and sometimes protein; main source of fuel. |
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What is glycogen? |
Complex carbohydrate used to store energy in liver and muscle tissue. |
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Carbohydrate facts: |
-Provides nutrition that fat and proteincan’t. -Keeps glycogen stores full. -Helps maintain fluid balance. -Spares protein for building muscle. |
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What is the glycemic index? |
The rate carb sources raise blood sugar andthe effect on insulin release:
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Glycemic index levels: |
High > 70 Moderate > 56-69 Low >55 |
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What are lipids? |
Fats |
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What are triglycerides? |
Chemical form of most fat in food and in the body. |
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What is the function of lipids? |
-Cellular membranestructure and function -Precursor to hormones -Cellular signals -Nutrient regulation -Protecting organs -Insulates the body -Prolonges digestion -Helps with satiety |
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What category of lipid are these food sources of fats? Olive oil Avocados Peanuts |
Monounsaturated |
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What category of lipid are these food sources of fats? Sunflower oil Soy oil Omega-3s (fish,flax) |
Polyunsaturated |
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What category of lipid are these food sources of fats? Meat Coconut oil Dairy |
Saturated |
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What do saturated fatty acids do? |
Raise “bad” LDL cholesterol. |
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What are Trans-fatty acids? |
Used to increase shelf life in foods; raises bad and lowers good cholesterols. |
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What do unsaturated fatty acids do? |
Increases “good” HDL cholesterol; decreases risk of heart disease. |
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What is a monounsaturated fatty acid? |
Lipid missing one hydrogen; one double bond. |
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What is a polyunsaturated fatty acid? |
Lipids with more than one point of unsaturation. |
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What is protein? |
Amino acids linked by peptidebonds. |
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What are amino acids linked by peptidebonds.? |
Protien |
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What are essential amino acids? |
Cannot bemanufactured by the body; must beobtained from food. There are 8. |
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What are non-essential amino acids? |
Can bemanufactured by the body. |
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What is a complete protein? |
Supplies allessential amino acids in appropriateratios. |
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What is an incomplete protein? |
Contains less thanall 8 essential amino acids inappropriate ratios. |
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How is protein used when energy needs are metwith carbs and fats? |
Protein is "spared"to build and repairbody tissues andstructures. |
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How is protein used during a negative energybalance? |
Amino acids arebroken down andused for energyinstead of carbs andfat(gluconeogenesis). |
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What is gluconeogenesis |
Amino acids are broken down and used for energy instead of carbs and fat. |
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What are micronutrients? |
Vitamins and minerals needed for health. |
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What percentage of the body is made up of water? |
60% |
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How much water should sedentary men consume on average per day? |
3 Liter men |
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How much water should sedentary women consume on average per day? |
2.2 Liter women |
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When should you consume sports drinks containing up to 8% carbs? |
If exercise exceeds 60 minutes. |
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How much additional fluid should an overweight person drink for every 25lb overweight? |
8oz |
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What is a calorie "c" |
Amount of heat energy required to raise 1 gram of water by 1°C. |
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What is RMR? |
Resting Metabolic Rate Amount of energy expended at rest. Accounts for approximately 70% of daily energy expenditure. |
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What is TEF? |
Thermic Effect on Food Additional energy use for digestion; 6-10% of total energy expenditure. |
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Approximately what percentage of TEE is from expenditure during physical activity? |
20% |
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How many calories are there per gram for each macronutrient? |
4 calories /g Carb 9 calories /g Fat 4 calories /g Protein |
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Protein intake recommendation: |
Sedentary adults: 0.8 g/kg/day (0.4 g/lb/day) -Strength athletes: 1.2-1.7 g/kg/day (0.5-0.8 g/lb/day) -Endurance athletes: 1.2-1.4 g/kg/day (0.5-0.6g/lb/day) 10-35% of diet |
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Carbohydrate intake recommendation: |
6-10 g/kg/day 25-38g from fiber 45-65% of diet |
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Fat intake recommendation: |
Should be 20-35% oftotal food intake High polyunsaturated to saturatedratio isdesirable. |
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Recommended percent of calories by macronutrient: |
Protein: 10-35% Carbohydrate: 40-65% Fat: 20-35% |
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Recommendations for using carbs for performance: |
-Eat a high-carb meal 2-4 hours before exercise. -Eat 30-60g every hour during exercise lasting more than 60min. -Eat 1.5g/kg body weight 30min after exercise to maximize glycogenreplenishment. |
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What is DRI? |
Dietary reference intakes (DRI) Guidelines for adequate intake of a nutrient. |
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What is RDA? |
Recommended dietary allowance (RDA) Average daily nutrient intake level to meet the requirement ofnearly all healthy individuals. |
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What is the tolerable upper intake (UL)? |
Highest average daily intake level likely to pose no risk to health. |
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What is the adequate intake (AI)? |
Recommended average daily nutrient intake level adequate for healthyindividuals. |
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General nutrition recommendations for fat loss: |
-Eat less than 10% of calories from saturated fat. -Distribute carbs, protein, and fat throughout the day. -4-6 meals per day; helps control hunger, minimizes blood sugar fluctuation, and increases energy. -Avoid “empty” calories and highly processed foods. -Drink a minimum of 9-13 cups water daily. -Weigh and measure food. -Diets under 1200 calories per day need physician supervision. |
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General nutrition recommendations for lean muscle gain: |
-Eat 4-6 meals per day. -Spread protein intake throughout the day -Ingest carbs and protein within 90 minutes of exercise to increase recovery and protein synthesis. -Do not neglect carbs and fat. |
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Nutrition recommendations for general health: |
-Select carb sources that are low-glycemic and high in fiber. -Total calorie intake and burn in a 24-hour period dictates weight lost or gained. |
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What is an ergogenic aid? |
Something that enhances athletic performance. |
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What is creatine? |
-Made in the body. -Can increase muscle mass, strength, and anaerobic performance during exercise. |
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What amount of caffeine is recommended for an ergogenic response? |
-3 – 6 mg/kg body weight 1 hour before exercise has the most effective ergogenic response. -Effects will occur on an individual basis. |
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What is prohibited by the World Anti-Doping Agency? |
Prohormones and anabolic steroids. |
