Nccpt Ch 1 & 2

Front 1

Vicarious Liability

Back 1

AKA Respondent Superior

Your employer can be legally liable for your actions as personal trainer

Front 2

Definition of Exercise Physiology

Back 2

the study of the cellular functions in the humanbody during and after exercise.

Front 3

ATP

Back 3

Adenosine Triphosphate

-how a cell produces energy or "pays" for work

-ATP breaks down into adenosine diphosphate andinorganic phosphate

ATP~~~ADP + Pi = ENERGY.

Front 4

How is ATP created, and what are the 3 systems

Back 4

ATP created by Phosphorylatizing ADP.

3 systems:

1. ATP/Creatine-Phosphate System (the phosphagensystem)

2. Glycolysis

3. Aerobic Oxidation/ Aerobic Pathway/Mitochondrial Respiration

Front 5

The Phosphagen System

Back 5

AKA: the ATP/Creatine-Phosphate System

CP + AD = ATP

-the body’s immediate energy system, 1-10seconds. (weight lifting, sprints,tennis)

-Limited storage in cells of ATP. So this systemconstant. Because the body’s cells can store about 6X more CP than ATP, CP is the predominant source of immediate energy.

Anaerobic System, high intensity, uses carbs.

Front 6

Glycolysis

Back 6

Anaerobic System to create ATP. high intensity, use carbs.

Breakdown of sugars to pyruvate to create ATP

6 carbons --> 3 carbon pyruvate molecules and 2 ATP

Next steps either:

1. gluconeogenesis

2. mitochondrial respiration/aerobic oxidation

Front 7

Gluconeogenesis

(definition and situation)

Back 7

converting non-carbohydrate carbon substances back into glucose in the liver

-Glycolysis happens and you are left with 3 pyruvate molecules (with lots of carbon) and 2 ATP.

-not enough oxygen present to do aerobic oxidation

-so pyruvate and some other side products (lactate) are processed in liver so glycolysis process can start again.

Front 8

Lactate

Back 8

-side product of the glycolysis system.

-Lactatecan be used for energy aerobically in liver, brain, heart, slow twitch muscles.And can be converted back into glucose in the liver throughglucoseneogenesis. So NOT a wasteproduct of muscles, and NOT cause of soreness. Just accompanies it.

Front 9

OBLA

Back 9

-Onset of Blood Lactate Accumulation

-When lots of the glycolysis process is happening, lactate builds up as side product.

But not cause of soreness.

Front 10

Cause of soreness in the muscles

Back 10

Lots of people blame it on lactic acid.

Turns out Lactate is side product of glycolysis, but actually very useful substance.

-Another side product of ALL exercise is sparehydrogen (H) which increases acidity of muscles (lowers pH), creating “muscleacidosis”.

THIS causes the soreness. H+ in muscles acidosis (low pH) fatigue. Amount of H+ in muscles = amount of fatigue.

Front 11

Aerobic Oxidation

Back 11

AKA Aerobic Pathway and Mitochondrial Respiration

After glycolysis there are 3 pyruvate molecules that still have a lot of carbon (energy). IF there is oxygen...

-Pyruvate into mitochondria and is oxidized intoAcytl-Coa.

-Enters into the Krebs Cycle (ametabolic system)

-Hydrogens are removed from four molecules in a circular fashion (“electrontransport chain”)CreatesCO2 and H20, as well as lots of ATP (34-36 for every 1 molecule glucose.)

Front 12

3 types of muscles

Back 12

1. Smooth - Intestines (aka visceral)

2. Cardiac

3. Skeletal

Front 13

2 components of muscles to define movement

Back 13

1.active, contractile component- sliding of microscopic fibers to shortenmuscles.

2.passive non-contractile= tendons, connective tissue, and ligaments.

Front 14

All or None Principle

Back 14

Whena myofiber is innervated by a nerve cell, it either contracts totally or not atall. (application: you can’t “peak” a muscle)

Front 15

Myofiber

Back 15

1 muscle cell

Front 16

fascicule (pl fasciculi)

Back 16

Group of Myofibers

Front 17

3 types of connective tissue in muscles, and why important

Back 17

1. Endomysium

2. Perimysium

3. Epimysium

This allows for separate innervation of muscle fibers (size principle of innervation)

Front 18

Endomysium

Back 18

connective sheath surrounding 1 myofiber

Front 19

Sarcolemma

Back 19

enableseach muscle fiber to be actively electrically stimulated without stimulatingneighboring fibers.

Front 20

Perimysium

Back 20

connective sheath surrounding each fascicule

Front 21

Epimysium

Back 21

combines all the fasciculi to holdtogether the muscle and shapes it. Also continuous with the tendon(eventually becomes tendon)

Front 22

Periosteum

Back 22

connectivetissue covering bone and connecting muscle to it

Front 23

Size Principle of Recruitment

Back 23

smaller# of fibers will selected by motor neurons before larger number of neurons toconserve muscle energy

Why you have to work to recruit larger #s of fibers while lifting.

Front 24

myofibril (pl. myofibrillae)

Back 24

filaments inside the muscle fibers

Front 25

sarcomeres, and components

Back 25

smallest contractile units of skeletal muscles

2 components:

1. Thick Filament: organized bundles of myosin (2 headed golf club)

2. Thin Filament: chains of globular actin

Front 26

2 types of muscle fibers

Back 26

1. Slow Twitch (Type 1)

2. Fast Twitch (Type 2)

More Type 1: Anormal individual might have 52% Type I, 30% Type 2a, and 12% Type 2b

Front 27

Slow Twitch Muscle Fibers

Back 27

1. Lots of oxygen. Oxidative fibers and rich in capillaries and myoglobin

2. Slow: Don’t contract as quickly or as with as muchpower

3. Fatigue resistant, good for endurance

4. Very red

5. Better with fat not sugars: Low glycolytic capacity, Rich in mitochondria= enhanced ability tooxidize fat

Front 28

Fast Twitch Muscle Fibers

Back 28

2A:

Moderate glycolytic and high oxidativecapacities

Pink

2B:

High glycolytic and low oxidative capacities ·

Larger. Better for brief, powerful contractions.

White

Front 29

3 layers of cardiac muscles

Back 29

1. Epicardium

2. Myocardium

3. Endocardium

Front 30

Epicardium

Back 30

Outer layer of cardiac muscle

Front 31

Myocardium

Back 31

Middle layer of cardiac muscle

composed of contractible cardiac muscle

Front 32

Endocardium

Back 32

inner layer of cardiac muscle.

in contact with the blood that the heart pumps. It also merges with the inner lining (endothelium) of blood vessels and covers the heart valves.

Front 33

Flexor

Back 33

muscle that causes flexion at a joint (bend)

Front 34

Extensor

Back 34

Muscle that causes extension (straightening) at joint

Front 35

Rotator

Back 35

Muscle that causes rotation at joint

Front 36

Agonist

Back 36

AKA primemover

Muscle responsible for causing a desired motion at a joint

Front 37

Synergist

Back 37

Muscle that supports agonist to carry out a motion

Front 38

Stabilizer

Back 38

Muscle that contracts isometrically at a joint to help, but does not contribute to the movement

Front 39

Sherrington's Law of Reciprocal Inhibition

Back 39

forevery neural activation of a muscle, there is a corresponding inhibition of theopposing muscle.

(When agonist is working, antagonist if neurologicallyinhibited.)

Application: You can usethis to your advantage when you are trying to “shut down” overactive muscles.

Front 40

Co-Contraction

Back 40

AKA: Isometric Contraction

Whenthe agonist and the antagonist contract simultaneously, provides jointstability or can create synergy of the muscles to complete the desired motion.

Front 41

Spurt and Shunt Muscles

Back 41

Spurtmuscles: have their distal tendon close to the joint axis, as in the bicepsbrachii. They have a major rotary component.

Shuntmuscles: are muscles that have their distal tendon far from the joint axis.They usually act as joint stabilizers.

-These two roles can change based on role.

Front 42

Tonic Muscles

Back 42

-Stabilizing muscles

-Easily tired

-High portion slow twitch and penniform muscles

-deeply placed, usually only cross 1 joint

-tendency to become hyperactive

-when training, remember tendency to become tight. If tight, work on strengthening antagonist to rob agonist of neural input (Sherringtons law of reciprocal innervation)

Front 43

Example of Tonic Muscles: Front

Back 43

1. Adductors (groin)

2. Rectorus femoris (quad in front of hip)

3. Psoas (spine down to groin)

4. upper trapezius (kneck to shoulder)

5. Tensor Fascia Latae (pelvis to thigh)

6. Pectoralis Major (pecs)

7. Sternocleidomastoid (SCM) Front of neck

8. Deep abdominals

Front 44

Example of Tonic Muscles: Back

Back 44

1. Suboccipital (at back of skull and neck)

2. Upper Trapezius (shoulders)

3. Triceps Surae (back of calf)

Front 45

Phasic Muscles

Back 45

-both stabilizing and dynamic

- high portion of fast twitch and paralell muscles

-superficial placement, usually crosses 1 joint.

- remember tendency to become long and weak. make sure to stretch antagonist first then activate phasic.

-tendency to become hypoactive.

Front 46

Example of Phasic Muscles Front

Back 46

1. Tibialis Anterior (front of shin)

2. Longus Capitus and Colli (front of neck)

3. Digastrics (bottom of chin)

4. Rectus Abdominus (phasic abs)

5. Deltoids (front of shoulders)

6. Biceps Bracii

7. Vastus Medialis (just above knee on inside)

Front 47

Example of Phasic Muscles Back

Back 47

1. Gluteus Medius (upper butt and back)

2. Gluteus Maximus (middle of butt)

3. Triceps Bracii

4. Lower trapezius (middle of back below shoulder blades)

5. Hamstrings at the back

Front 48

Active Insufficiency

Back 48

When a double jointed muscle is recruited to work 2 jointsat once, causing over-shortening. -

Example: bend wrist down to a 90 degree angle,then try to make a fist. A sufficient contraction cannot occur because thefinger flexors are shortened over both the flexed wrist and fingers.

Front 49

Passive Insufficiency

Back 49

When an inactive muscle at a joint is of insufficient length to permit fullrange of motion.

Example: stretching down to touch toes. Your hamstrings aren’t being recruited to dothe work, but they are maybe of insufficient length to allow movement.

Front 50

Length-Tension Relationship

Back 50

The more overlap of actin and myosin, the more tension amuscle can produce. Highest tensionproduced slightly past resting length.

Front 51

Concentric Muscle Contraction

Back 51

The shortening of the muscle fibers.

Weakest

“the positive”Acceleratingmovement- like pulling a dumbbell up

Front 52

Eccentric Muscle Contraction

Back 52

The lengthening of the muscle fibers.

Strongest of thethree.

But leads to micro-trauma and Delayed Onset Muscle Soreness (DOMS)

Front 53

Isometric Muscle Contraction

Back 53

The contraction of the muscle fibers with no visualmovement occurring.

Front 54

3 Types of Muscle Contractions

Back 54

(in order of weakest to strongest)

1. Concentric

2. Isometric

3. Eccentric

Front 55

DOMS

Back 55

Delayed Onset Muscle Soreness

from eccentric contractions

Front 56

A Motor Unit

Back 56

A motor-neuronand the muscle fibers it innervates

-Groups of motor units often work together tocoordinate the contractions of a single muscle

Front 57

The Action Potential

Back 57

thesignal sent by a motor neuron to a muscle

Front 58

All or None Theory

Back 58

No partial contraction of a muscle

Front 59

Efferent Nerves

Back 59

AKA motor or effector neurons

carry nerveimpulses away from the central nervous system to effectors such as muscles orglands

Front 60

Afferent Nerves

Back 60

AKA sensory or receptor neurons

carry nerve impulses from receptors or senseorgans toward the central nervous system

Front 61

Motor Neuron Pool

Back 61

containsall the alpha motor neurons involved in contracting a single muscle

Front 62

Alpha Motor Neurons

Back 62

large lower motor neurons of the brainstem andspinal cord.

Innervate extrafusal muscle fibers of skeletalmuscle and initiate their contraction

Are sent from spine into skeletal muscles.

Power generators)

Front 63

Extrafusal Muscle

Back 63

responsiblefor power generating component of the muscle.

Front 64

Neuromuscular Junction

Back 64

theconnection between alpha motor neuron and extrafusal muscle fiber.

Front 65

Gamma Motor Neurons

Back 65

slow conducting lower motor neurons.

Innervate intrafusal muscle fibers of musclespindles which are slow

telling muscles to calm

Front 66

Intrafusal Muscle Fiber

Back 66

Slower muscle fibers. Gamma Motor Neurons connect here via the spindles.

Front 67

Sliding Filament Theory

Back 67

mechanism of how muscle contraction works. The two proteins in a muscle cell, actin andmyosin, interact by sliding across each other at the expense of ATP

Front 68

Law of Facilitation

Back 68

Muscle Memory!

When an impulse passes once through a given set of neuronsto the exclusion of others, it will tend to do so again; and each time ittransverses this path, the resistance will be smaller.

The more an action is repeated the more efficient the brainbecomes in communicating with the muscles.

Front 69

Size Principle of Recruitment

Back 69

This principle states that selection of motorneuron size and the muscle fibers it innervates follow an order of efficiency, from smallest to largest.

Order:

1. motor units containing smaller motor neurons andslow-twitch muscle fibers

2. increasingly larger motor neurons consisting ofeither the fast-twitch fibers Type IIa or IIb.

Front 70

Graduation of Response

Back 70

theprocess by which the central nervous system determines the number and types ofmotor units recruited as well as the number of times they fire, causingappropriate responses relative to the degree(s) of muscle force required.

Front 71

Healthy Body Fat

Back 71

NCCPT recommends a range of 10-15% for men and15-20% for women.

Front 72

Obesity

Back 72

The American College of Sports Medicine (ACSM)has defined obesity as a body fat percentage of over 25% for males and over 32%for females.

Front 73

Hormones

Back 73

chemicalmessengers that are stored, created, and released by the endocrine glands.

Regulate nearly all bodily functions

Front 74

Testosterone

Back 74

1.Mainly secreted in sex organs

2.On average, an adult human male body producesabout forty to sixty times more testosterone than an adult human female body

3. from a behavioral perspective (rather thananatomical or biological), females are more sensitive to the hormone.

4. Certain exercises have been shown to produceincreased testosterone in men, but not necessarily in women.

Front 75

Growth Hormone

Back 75

Secreted from the pituitary gland

it may:

1. Increase protein synthesis

2. Increase fat breakdown

3. Increase collagen synthesis

4. Decrease glucose utilization

Front 76

Insulin Like Growth Factors

Back 76

Manyof the effects of growth hormone are mediated by insulin-like growth factors.

Front 77

Insulin

Back 77

Released by the pancreas

increases cellular uptake ofglucose-synthesizing muscle glycogen, which in turn decreases blood glucose.

During prolonged workouts, blood glucosereduction, along with decreased insulin production, increases the mobilizationof fat.

Front 78

Cortisol

Back 78

produced by adrenal gland

Front 79

Catecholamines

Back 79

1. The “fight-or-flight” hormones epinephrine,norepinephrine, and dopamine are released by the adrenal glands in response tostress.

2. Increases with resistance training

Front 80

Cardiovascular system

Back 80

a transport system that provides a continuousinflux of oxygen and nutrients into the body, and an outlet for carbon dioxideand waste.

blood carries gases and nutrients.

Front 81

4 chambers in heart

Back 81

Atria:2 chambers on top, serve as temp storage for blood before flushed into mainpumps in bottom chambers

Ventricles: bottom chambers

Front 82

Atria

Back 82

top 2 chambers of heart.

store blood before sending to ventricles.

Front 83

Ventricles

Back 83

bottom 2 chambers of heart

Front 84

2 sides of heart

Back 84

1. Right side: Pulmonary circulation (lungs)2. Left side: systemic circulation (to the wholebody)

Front 85

Steps of blood flow

Back 85

1.Oxygenated blood enters Aorta from left ventricle

2. Goes Aorta > Arteries > Arterioles > Capillaries

3.Exchange of gasses, nutrients, and wasteproducts

4. Venules > veins > inferior and superior veina cava

5. Deoxygenated blood enters right atrium

6. Goes through valve and enters the right ventricle

7. Goes to the pulmonary artery where blood is oxygenated.

8. Blood returns to left atrium (where we started!)

Front 86

Aorta

Back 86

the main artery that supplies blood to the body

Front 87

Myocardium

Back 87

heartmuscle, is a striated muscle similar to skeletal muscle and is completelycomprised of Type I fibers.

Front 88

2 phases of blood pressure/cardiac cycle

Back 88

1.Systole(systolic): the pressure of the arteries during ventricular contraction (bloodpushed away)

2.Diastole (diastolic): the pressure of thearteries during ventricular filling (blood brought in)

Front 89

Blood Pressure

Back 89

measured Systole/Diastole

Normal blood pressure: 120/80

Mildhypertension: 140/90

When performing dynamic exercise, heart rate and systolic pressureshould increase, but diastolic pressure should remain the same.

Front 90

Valsalva Maneuver

Back 90

the attempt to exhale with the glottis tightly shut. This maneuver has been shown to increase blood pressure and can be potentially harmful to some individuals.

Front 91

Heart Rate

Back 91

number of beats of the heart/minute (bpm). Main measurement of cardiovascular exercise.

Front 92

Resting Heart Rate (RHR)

Back 92

reasonably estimated after 5 minutes of quiet rest.

Front 93

Maximum Heart Rate (MHR)

Back 93

max# of bpm

Front 94

Age Predicted MHR

Back 94

=220 - AGE

Front 95

Heart Rate Reserve

Back 95

HRR = difference between resting and max- where training takes place

Front 96

Target/Training Heart Rate

Back 96

expected heart rate during specific training intensity.

1. (220 - AGE) × % = THR (Attainable heart rate)

2. Karvonen Theorem= ((220 - AGE) - RHR) × % + RHR = THR

same as: HRR X % + RHR

3. (220 - Age) × % × 1.15 = THR

The standard of deviation for all of these equations is +/-10 BPM.

Front 97

Borg Scale of Perceived Exertion

Back 97

In using this scale, you would be able to establish a means of communication by which clients can express their feelings in relation to levels of exercise intensity. The original rating scale was from 6-20, now 1-10.

Front 98

Levels of THR

Back 98

Zone 1: between 40-65% of MHR (based on VO2 Max), called “recovery zone” or “fat burning” zone.

Zone2/“aerobic endurance” zone: between 65-85%.

Zone 3/“Peak Zone”: The Anaerobic Threshold (AT) is the intensity level at which the cardiovascular system is unable to supply enough oxygen to exercising muscles. about 50-60% in untrained individuals. Improvements following endurance training can raise values to 75%, and values of 80-90% have been reported in elite world-class athletes.

Front 99

Recovery Heart Rate

Back 99

post effort drop in heart rate. The more fit the individual the quicker they return to resting.

Front 100

Cardiac Output

Back 100

(aka CO or Q)

=Measure of how efficiently the heart is able to deliver oxygen to the tissues.

=Heart rate × Stroke volume

Q=HR X SV Total Blood volumes that the ventricles pump from the heart per minute.

Front 101

Arteriovenous Oxygen Difference

Back 101

(a-VO2): A measure of how efficiently tissues take up the oxygen delivered by the cardiovascular system.

Front 102

VO2 MAX

Back 102

AKA: Maximum Oxygen Capacity/Aerobic Capacity = Thetotal capacity to consume oxygen within the cells, measure of fitness

-both transport and uptake of oxygen.

For effort 2-5 min

Name: max vol of 02

VO2MAX=Q x a-VO2

Front 103

Anaerobic Threshold

Back 103

theintensity level where the cardiovascular system is unable to supply enoughoxygen to exercising muscles.

This threshold could occur anywhere between 50–85percent of the max heart rate

Front 104

Venous Pooling

Back 104

pooling of blood in extremities due to abrupt stopping of vigorous activities, so that blood cannot get to heart and brain quickly enough.

Front 105

Excess Post-Exercise Oxygen Consumption

Back 105

(oxygen debt)

Time after exercise when the body is working to return itself to pre-exercise state (using energy and oxygen)

-Interval higher than solid state

-Resistance higher than aerobic

Front 106

General Adaptation Syndrome Theory

Back 106

The body adapts to exercise

Front 107

5 Main Training Principles

Back 107

1. Overload Principle

2. Specificity

3. Individual Differences

4. Reversibility

5. Periodization

Front 108

Overload Principle

Back 108

The attempt to challenge the musculoskeletal system with unaccustomed stimulation such as, but not limited to, increased weight, speed, or volume of training (number of sets or reps).

Front 109

Specificity

Back 109

The focused effort of exercise in a certain waysuch as anaerobic/aerobic or strength/endurance.

S.A.I.D. Principle: Specific Adaptation to Imposed Demands.

Front 110

Individual Differences

Back 110

The taking into account of genetic makeup,exercise history, fiber type ratio, motivation level, and anatomical physics of the body.

Front 111

Reversibility

Back 111

A major decrease in strength and aerobic capacity are apparent after two weeks without exercise, and a major decrease in anaerobic capacity after three weeks without exercise.

Can lead to over training

Front 112

Periodization

Back 112

The gradual cycling of workout parameters suchas specificity, intensity, or volume to achieve a specific goal.

Once client adapts, you need to keep changing things on them to keep it tough. Give them new things to adapt to.