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278 Cards in this Set
- Front
- Back
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divides the body into left and right halves |
sagittal plane |
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divides the body into front and back portions |
frontal plane |
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divides the body into upper and lower parts |
transverse plane |
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actions of flexion and extension occur along this plane |
sagittal plane |
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actions of adduction and abduction happen along this plane |
frontal plane |
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frontal plane can also be called |
coronal plane |
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rotation happens within this plane |
transverse plane |
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a movement that straightens or opens a joint |
extension |
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a movement that bends a joint or brings the bones closer together |
flexion |
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brings a limb medially toward the body's midline |
adduction |
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moves a limb laterally away from the midline |
abduction |
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the limb turns in toward the midline |
medial rotation |
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swings the limb away from the midline |
lateral rotation |
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movement that pertains only to the axial skeleton |
rotation |
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is only possible at the shoulder and hip joints |
circumduction |
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it involves a combination of flexion, extension, adduction, and abduction |
circumduction |
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occurs only at the axial skeleton, when the neck or vertebral column bends to the side |
lateral flexion |
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a movement that is superior that can only occur at the scapula and jaw |
elevation |
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a movement that is inferior that can only occur at the scapula and jaw |
depression |
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occurs when the radius and ulna lie parallel to one another |
supination |
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can be best described as carrying a bowl of soup |
supination |
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takes place when the radius crosses over the ulna turning the palm down |
pronation |
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can be best described as spilling the bowl of soup |
pronation |
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to lie on a table face down |
prone |
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to lie face up or on your spine |
supine |
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lying on the side |
side lying |
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elevates the foots medial side and brings the sole of the foot medially |
inversion |
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to "turn in" the foot means |
inversion |
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elevates the foots lateral side and moves the sole laterally |
eversion |
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to "turn out" means |
eversion |
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occurs when the scapula, clavicle, head, or jaw moves anteriorly |
protraction |
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occurs when the scapula, clavicle, head or jaw moves posteriorly |
retraction |
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"protrude" |
protraction |
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"retreat" |
retraction |
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protraction and retraction can only occur at the |
head, jaw, scapula, and clavicle |
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plantar flexion and dorisflexion can only occur at the |
ankle |
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performed by moving the ankle to point your foot as if to step or stepping on the gas petal |
plantar flexion |
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performed by moving the ankle to let off the gas petal |
dorisflexion |
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means to wander from the usual course |
deviation |
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occurs at the mandible during talking or chewing |
lateral deviation |
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happens only at the carpometacarpal joint of the thumb |
oppostion |
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occurs when the thumbpad crosses the palm toward the last pinkie finger |
opposition |
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macronutritents are |
carbs, proteins, fats |
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micronutrients are |
water vitamins minerals |
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provide energy |
macronutrients |
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do not provide energy |
micronutrients |
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the ratio of carbon dioxide expired to oxygen consumed at the level of the lungs |
RER (respiratory exchange ratio) |
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force expressed through distance or a displacement at the level of the lungs |
work |
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amount of blood ejected from the left ventricle during contraction;the difference between the end diastolic volume and the end systolic volume |
stroke volume |
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resting heart rate should be |
60-80 beats per minute |
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type I fibers are called |
slow or slow twitch |
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type II fibers are called |
fast or fast twitch |
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take approximately 11- ms to reach peak tension when stimulated |
type I fibers |
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can reach peak tension in about 50 ms |
type II fibers |
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fibers most frequently recruited |
type IIa |
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fibers that are least used |
type IIc |
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have a high level of aerobic endurance |
type I |
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in the presence of oxygen |
aerobic |
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very efficient at producing ATP from the oxidation of a carbohydrate and fat |
type I fibers |
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is required to provide the energy needed for muscle fiber contraction and relaxation |
ATP |
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ability to maintain muscular activity for a prolonged period |
muscular endurance |
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recruited most often during low intensity endurance (marathon running) and daily activities for which the muscle force requirements are low (walking) |
Type I fibers |
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have relatively poor aerobic endurance |
type II fibers |
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are better suited to perform anaerobically |
type II fibers |
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without oxygen |
anaerobic |
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fatigue more easily because of limited endurance |
type IIa fibers |
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primary fiber type used during shorter, higher intensity endurance events such as the mile run or 400m swim |
type IIa fibers |
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not easily activated by nervous system |
type IIx fibers |
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used infrequently in normal, low intensity activity and in high explosive events such as 100m dash or 50m sprint swim |
type IIx fibers |
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basic functional unit of a myofibril and the basic contractile unit of muscle |
sarcomere |
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light zone |
I band |
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dark zone |
A band |
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in the middle of the a band |
H zone |
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in the middle of the H zone |
M line |
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a sarcomere is composed of two different size filament |
thick and thin filaments |
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thick and thin filaments are are responsible for |
muscle contraction |
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the thin filament is composed of |
actin, tropomyosin, troponin |
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one end of each thin filament is attached to a |
z disk |
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the three energy systems that ATP is generated through |
Atp-pcr system, glycolytic system, oxidative system |
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P is seperated from PCr through the action of creatine kinase. the P1 can then combine with ADP to form ATP using the energy released from the breakdown of PCr. this system is anaerobic and its main function is to maintain ATP levels early in exercise. the energy yield is 1 mol of ATP per 1 mol of PCr |
ATP-PCr system |
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involves the process of glycolysis, through which glucose or glycogen is broken down to pyruvic acid. when glycolysis occurs without oxygen, the pyruvic acid is converted to lactic acid . one mol of glucose yields 2 mols of ATP, but 1 mol of glycogen yields 3 mols of ATP |
glycolytic system |
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are major contributors of energy during short burst activities lasting up to 2 min and during the early minutes of longer high intensity exercises |
ATP-PCr and glycolytic systems |
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the energy yield for the ATP-PCr system |
1 mol of ATP per 1 mol of PCr |
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energy yield for glycolytic system |
one mol of glucose yields 2 mol of ATP, but 1 mol of glycogen yields 3 mol of ATP |
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final system of cellular energy production is the |
oxidative system |
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most complex energy system |
oxidative system |
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oxidative system contains 3 processes |
glycolysis, krebs cycle, electron transport chain |
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krebs cycle is aslo called |
citric acid cycle and tricyclic acid cycle |
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the transfer of heat or cold via the movement of a gas or liquid across an object, such as the body |
convection |
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transfer of heat through direct molecular contact with a solid object; movement of an electrical impulse such as through a neuron |
conduction |
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the transfer of heat through electromagnetic waves |
radiation |
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heat loss through the conversion of water (such as in sweat) to vapor |
evaporation |
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VO2= Q X (a-v) O2 difference |
Fick equation |
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the basic functional unit of myofibril |
sarcomere |
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muscle soreness that develops a day or two after a heavy bout of exercise and that is associated with actual injury within the muscle |
delayed onset muscle soreness (DOMS) |
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the difference in oxygen content between arterial and mixed venous blood, which reflects the amount of oxygen removed by the whole body |
arterial mixed venous oxygen difference (a-vO2 difference) |
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adaptations to aerobic training |
endurance, cardiovascular,
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the discipline that studies measurements of the body and body segments in terms of height, weight, volume, length, breadth, proportion, inertia, and other properties related to shape, mass, and mass distribution |
anthropometry |
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the point at which the force of gravity seems to be concentrated |
center of gravity |
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a change in the state of motion of the system caused by an applied force |
acceleration |
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a change in magnitude and or direction of the velocity of the vector with respect to time |
acceleration |
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the relationship of an object's mass relative to the space that it occupies |
density |
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a body's resistance to having its state of motion changed by application of a force |
inertia |
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a systems quantity of motion |
momentum |
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a body whose motion is subject only to the forces of gravity and fluid resistance |
projectile |
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the resistance of an object to having its equilibrium disturbed |
stability |
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the vector rate of motion or rate of motion in a specific direction |
velocity |
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system is at the intersection of the three cardinal planes |
center of gravity |
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the interval during which force is applied |
linear impulse |
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the total length of the path traveled by the system of intereset |
linear distance traveled |
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the change in linear position of the system in a straight line |
linear displacement |
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the change in angular position of a segment or any point on the rotating segment |
angular displacement |
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every body preserves in its state of rest or of uniform motion in a right line unless it is compelled to change that state by forces impressed thereon |
newton's first law law of inertia |
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the alteration of motion is ever proportional to the motive force impressed and is made in the direction of the right line in which that force is impressed |
newtons second law fundamental law of dynamics |
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to every action there is always opposed and equal reaction or the mutual actions of two bodies upon each other are always equal and directed to contrary parts |
newtons third law, law of reciprocal actions |
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fundamental law of dynamics is newtons |
2nd law |
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law of reciprocal actions is newtons |
3rd law |
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law of inertia is newton's |
first law |
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a machine consisting of a rigid or semi rigid object that is capable of rotating about an axis |
lever system |
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a lever system in which the fulcrum is between the motive and resistive forces |
first class lever system |
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shoveling dirt is an example of a |
first class lever |
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triceps extension is an example of |
first class lever |
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a lever system in which the resistive force is between the fulcrum and the motive force |
second class lever |
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scissors are considered a |
first class lever |
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rowing a boat is considered a |
second class lever |
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pushing a wheel barrow is considered a |
second class lever |
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a nutcracker is considered a |
second class lever |
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push up exercise is considered a |
second class lever |
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a lever system in which the motive force is between the fulcrum and the resistive force |
third class lever system |
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front raise exercise and biceps curls are examples of |
second class levers |
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swingin a baseball bat is considered |
third class lever |
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paddling in a boat is considered a |
third class lever |
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a body whose motion is subject only to the forces of gravity and fluid resistance |
projectile |
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what effects projectiles flight |
gravity, fluid medium, angle, velocity, height, vector |
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the resistance of an object to having its equilibrium disturbed |
stability |
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effects stability |
equilibrium, balance, force, base of support |
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frequency that pregnant women should do aerobic exercise |
3-4 days |
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intensity that pregnant women should do aerobic exercise |
light intensity for women with BMI > 25 moderate intensity for women with BMI<25 |
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time that pregnant women should do aerobic exercise |
> 15 min/ day and gradually increasing to 30 min /day to 120 min/week |
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warm up and cool down time for pregnant women |
10-15 min |
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type of exercise for pregnant women |
dynamic, rhythmic, use large muscle groups like walking or cycling |
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women who are pregnant should avoid exercising in this position |
supine |
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they should avoid the supine position after ___ week of pregnancy |
16 week |
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pregnant women avoid supine position after 16 week mark to |
ensure that the venous obstruction does not occur |
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women who are pregnant should avoid performing the |
valsalva maneuver |
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pregnant womens metabolic demand increases by |
~300 kcal |
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reistance training for pregnant women includes ___ reps |
12-15 reps |
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exercises are recommended to decrease the risk of incontinence |
kegel exercises and exercises to strengthen pelvic floor |
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frequency of aerobic exercises for children and adolescents |
daily |
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intensity of aerobic exercises for children and adolescents |
moderate to vigorous, vigorous for at least 3 days a week |
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time for aerobic exercises for children and adolescents |
greater than or equal to 60 min |
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frequency for muscle strengthening exercises for children and adolescents |
greater than or equal to 3 days a week |
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time for muscle strengthening exercises for children and adolescents |
60 min a day |
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reps for children and adolescents for strength training |
8-15 of moderate |
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frequency of aerobic exercise for elderly |
5 days or more for moderate intensity 3 days or more for vigorous intensity |
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intensity for aerobic exercise for elderly |
on a scale of 0-10 for level of exertion 5-6 for moderate 7-8 for vigorous |
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time for aerobic exercise for elderly |
30-60min a day for moderate 20-30 min a day for vigorous |
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muscle strengthening frequency for elderly |
2 days or more a week |
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intensity for muscle strenghtening for elderly |
moderate intensity(60-70% of 1RM) light intensity (40-50% of 1RM)
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type of strength exercises for elderly |
8-10 exercises involving major muscle groups with 1 or more sets of 10-15 reps |
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frequency of flexibility exercises for elderly |
2 or more days a week |
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time of flexibility for elderly |
30-60s for each stretch |
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LDL |
less than 100 |
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total cholesterol |
less than 200 |
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HDL |
60 or above |
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triglycerides |
less than 150 |
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abosolute contraindications |
recent change in resting ECG unstable angina uncontrolled cardiac dysrhthmias severe aortic setnosis heart failure pulmonary infarction acute myocarditis aneurysm acute systemic infection |
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relative contraindications |
left main coronary stenosis valvular heart disease electrolyte abnormalties arterial hypertension neurmotor, musculoskeletal disorders high degree av block ventricular aneurysm metabolic disease chronic infectious disease mental or physical impairment |
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sould not perform exercise tests until such conditions are stabilized are adequately treated |
absolute |
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may be tested only after careful evaluation of the risk benefit ratio |
relative |
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informed consent components |
purpose and explanation of test, attendant risks and discomforts, responsibilities of patient, benefits, inquiries, medical records, freedom of consent |
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3 site for women skinfold |
triceps, suprailiac, and abdominal |
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3 site for men skinfold |
chest abdomen thigh |
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chest has what type of fold |
diagnol |
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abdomen has what type of fold |
vertical |
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thigh has what type of fold |
vertical |
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triceps has what type of fold |
vertical |
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suprailiac has what type of fold |
diagnol |
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all measurements for skin fold should be made on what side of the body |
right |
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all measurements should be measured at least |
twice; if measurement not within 1-2 mm measure again |
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sit and reach test procedures |
warm up no shoes hands on top of each other reach as far as out as possible breathe out hold for 2s best of two trials recorded knees dont bend
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absolute indication of terminating exercise |
drop in systolic bp of 10 or more |
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consider terminating exercises when bp has |
sbp of more than 250mmhg dbp of more than 115 mmhg |
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pulmonary function testing with spirometry is recommended for |
all smokers over the age of 45 and in any individual presenting with dyspnea, chronic cough, wheezing, excessive mucus production |
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simple and noninvasive test that can be performed easily |
spriometry |
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spriometry uses |
forced vital capacity, forced expiratory volume in 1 second, ratio, and peak expiratory flow |
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warm up for exercise training |
5-10 min |
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conditiong for exercise training |
20-60 min |
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cool down for exercise trainin |
5-10 min |
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stretching for exercise training |
10 minutes |
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exercise training session includes |
warm up conditioning cool down stretching |
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aerobic training frequency recommendation |
at least 5 days a week for moderate at least 3 days a week for vigorous |
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aerobic exercise intensity recommendation |
moderate 40-60% heart rate reserve vigorous 60-90% heart rate reserve |
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Hear rate max equation |
Hr max= 220-age
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metabolic equation for walking |
3.5 + 0.1 X speed + 1.8 X S X G |
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metabolic equation for running |
3.5 + 0.2 X S + 0.9 X S X G |
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metabolic equation leg cycling |
3.5 + 3.5 + (1.8 X workrate)/body mass |
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aerobic exercise time duration recommended |
30-60 min moderate 20-60 min vigorous |
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1 MET = |
3.5 mL kg min |
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target volume of mets |
500 -1000 met min per week |
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[(Mets X 3.5mL kgmin X body weight in kg) / 1000] X 5 = |
kcal/min |
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kcal/min X min X times per week |
kcal /week |
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resistance training frequency |
2-3 days / week |
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for people with diabetes pay attention to |
increases in heart rate and breathing |
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diabetes frequency |
3-7 days /week |
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diabetes intensity |
40-60% RPE 11-13 |
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time for diabetes |
150 min /week minimum |
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skeletal disease that is characterized by low bone mineral density |
osteoporosis |
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frequency for osteoporosis at risk |
3-5 days /week |
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resistance training for osteoporosis at risk |
2-3days /weel |
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inensity aerobic for osteoporosis at risk |
moderate to vigorous |
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time for osteoporosis at risk |
30-60 min |
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frequency at osteoporosis for aerobic |
3-5 days week |
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frequency for resistance training osteoporosis |
2-3days /week |
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intensity for osteoporosis |
moderate for both aerobic and resistance |
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time for osteoporosis |
30-60 min |
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type for osteoporosis |
weight bearing aerobic, stair climbing, walking |
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the part of the experiment that the researcher is manipulating |
independent variable |
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the effect of the independent variable |
dependent variable |
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a statistical technique to assess differences between two groups |
t test |
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an estimate of the variability of the scores of a group around the mean |
standard deviation |
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a statistical measure of central tendency that is the average score of a group of scores |
mean |
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type of research that involves the manipulation of treatments in an attempt to establish cause and effect relationships |
experimental research |
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a systematic method of inquiry and follows the scientific method of problem soling to a degree |
qualitative research |
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a type of reaserch that attempts to describe the status of the studys focus common examples are questionares, interviews, surveys, case studies |
description research |
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type of research that involves in depth study and evaluation of available information in an attempt to explain complex phenomena' can be categorized |
analytical research |
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reduced muscle size and strength |
sarcopenia |
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hormones that promote tissue building |
anabolic hormones |
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example of anabolic hormones |
insulin, testosterone, and growth hormone |
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a muscle action in which the muscle shortens |
concentrica |
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a muscle action in which the muscle lengthens |
eccentric |
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muscle action in which muscle length does not change because the contractile force is equal to the resistive force |
isometric |
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stage of maturation or development by age in months or years |
chronological age |
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measured in skeletal age |
biological age |
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three site of growth cartilage |
epiphyseal growth plate, joint surface, and apophyseal insertions of muscle tendon units |
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does not reduce or enhance the ability of musculoskeletal system to adapt to resistance training |
aging |
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can be one of the most beneficial modes of training for older populations who need to enhance musculoskeletal strength, power, muscle mass, bone mineral density, and functional abilities |
resistance training |
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refusal to maintain body weight at or above a minimal weight for age and height |
anorexa |
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intense fear of becoming fat or gaining weight even though underweight |
anorexa |
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disturbed by their own body weight or shape, denial of seriousness of current low body weight |
anorexia |
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absence of at least three consecutive menstrual cycles |
anorexia |
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during anorexia the person has not regularly engage in binge eating or purging behavior |
restricting type |
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during amorexia person has engaged in binge eating or purging behavior |
binge eating type |
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reverse exercise arrangement, a viable ordering method that purposely fatigues a large muscle group as a result of performance of a single joint exercise prior to a multijoint exercise involving the same muscle |
preexhaustion |
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involves two sequentially performed exercises that stress two opposing muscles or muscle areas |
superset |
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involves sequentially performing two different exercises for the same muscle group |
compound set |
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the planned distribution or variation in training means and methods on a periodic or cyclic basis |
periodization |
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short term |
microcycles |
|
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medium term |
mesocycles |
|
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long term |
macrocycles |
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warm up and cool down sequence |
5-10 minutes |
|
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stretching time |
30 seconds or more holding stretch |
|
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resistance training for the elderly |
2 days per week |
|
|
normal sinus rhythym |
60-80 |
|
|
calculate BMI |
(weight in LBS/height in In. 2)X 703 |
|
|
a group of specialized cardiac muscle cells in the walls of the heart that sends signals to the heart causing it to contract |
cardiac conduction system |
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|
For a lipid blood profile test you must fast for |
12 hours |
|
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HDL level |
above 60 |
|
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LDL level |
below 130 |
|
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total cholesterol level |
below 200 |
|
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tirglycerides level |
below 150 |
|
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a restriction in blood supply to tissues causing shortages of oxygen and glucose needed for metabolism |
ischemia |
|
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blood flow to the heart is decreased by a partial or complete block in the heart's arteries |
myocardial ischemia |
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|
hearts muscle does not get as much blood as it needs |
angina pectoris |
|
|
side effects of angina pectoris |
chest pain and pressure |
|
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angina pectoris is also known as |
stable |
|
|
class of drugs to manage cardiac arrhythmias and to prevent a 2nd heart attack |
beta blockers |
|
|
blocks the effect of hormone epinephrine aka adrenaline |
beta blockers |
|
|
beta blockers help the heart rate |
decrease |
|
|
prevents calcium from entering the cells heart and blood vessel resulting in lowered blood pressure, slows HR, and relieves pressure |
Ca channel |
|
|
treats hypertension and congestive heart failure, relaxes blood vessels, lowers blood volume, lowers blood pressure, decreases oxygen demand from heart |
ACE inhibitor |
|
|
inhibits angiotension-converting enzyme |
ACE inhibitorpr |
|
|
proportion of nutrients in food |
nutrient density |
|
|
ascorbic acid is aka |
vitamin c
|
|
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the most toxic vitamins are |
iron containing vitamins |
|
|
has an increased potential for toxicity |
fat soluable vitamins |
|
|
vitamins that have an increased potential for toxicity |
Vitamin A Vitamin B-1,2,3,6,12 Vitamin C Vitamin D Vitamin E Vitamin K Folic Acid |
|
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less potential for being toxic vitamins |
water soluable vitamins |
