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NASM > Section 3 Deffinitions > Flashcards

Section 3 Deffinitions Flashcards

1
Q

human movement system (HMS)

A

muscular, skeletal, and nervous systems work together to create movement

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2
Q

kinetic chain

A

concept that describes the body as a chain of independent links that work together to perform movement

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3
Q

nervous system

A

network of neurons that transmit and coordinate signals, providing a communication network within the body. provides sensory information to the brain (sight, taste, pain), stimulating movement through muscular contractions and keeping heart and organs functioning

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4
Q

neuron

A

specialized cell, functional unit of the nervous system

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5
Q

nucleus

A

organelle which contains the majority of genetic material as chromosomes

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6
Q

organelles

A

tiny parts within a cell each performing particular functions. mitochondria, ribosomes, lysosomes, nuclei, endoplasmic reticulum

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7
Q

mitochondria

A

convert nutrients into energy. powerhouse of the cell

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8
Q

effector sites

A

part of muscle organ that receives signal from the neuron to produce a physiological response

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9
Q

electrolytes

A

minerals that have an electrical charge, allows neurons to transmit signals within the body. sodium, potassium, magnesium

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10
Q

central nervous system (CNS)

A

division of nervous system that consists of brain and spinal coordinates all bits of the body

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11
Q

peripheral nervous system (PNS)

A

nerves that connect the rest of the body to the CNS

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12
Q

afferent pathway

A

sensory pathway that relays information to the CNS. sensory input,

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13
Q

efferent pathway

A

sensory pathway that relays information from the CNS to the rest of the body. motor output

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14
Q

interneurons

A

neurons only located in the spinal cord and brain that transmit impulses between the afferent and efferent neurons

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15
Q

somatic nervous system

A

nerves that serve the outer areas of the body: skeletal muscles. largely control voluntary movement

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16
Q

autonomic nervous system

A

division of PNS that supplies neural input to the organs that run the involuntary processes of the body: heartbeat, digestions, hormone production

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17
Q

sympathetic nervous system

A

division of autonomic, increased neural activity and body in a heightened state

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18
Q

parasympathetic nervous system

A

division of the autonomic, decreased neural activity and put the body in a more relaxed state

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19
Q

sensory function

A

sense changes in the internal or external environment

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20
Q

proprioception

A

the body’s ability to sense its general orientation in space and the relative position of its parts.

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21
Q

integrative functions

A

ability of nervous system to analyze and interpret sensory information for appropriate decision making, leading to an appropriate response

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22
Q

motor function

A

neuromuscular response to integrated information

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23
Q

muscle spindles

A

sensory organs in skeletal muscle, sensitive to muscle fiber length changes and rate of the change

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24
Q

stretch reflex

A

neurological signal from the muscle spindle causing the muscle to contract to prevent excessive lengthening

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25
Q

golgi tendon organ (GTO)

A

located in the tendon where muscle attaches, track changes in muscles tension, and rate of change. activation causes muscle to relax (protection from ripping your bicep off your humerus)

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26
Q

joint receptors

A

in and around the joint capsule, respond to pressure as well as acceleration and deceleration within the joint

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27
Q

neuroplasticity

A

the concept that the brain will continue to change and grow, reforming neural pathways throughout lifetime

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28
Q

neurocircuitry

A

interconnection of neurons in the brain and spinal cord

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29
Q

motor skills

A

specific movements through a coordinated effort between the sensory and motor subsystems

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30
Q

skeletal system

A

bones of the body

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31
Q

osteoporosis

A

condition of reduce bone mineral density, increased risk of bone fracture

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32
Q

joints

A

junctions of bones connected by muscles and connective tissue. movement occurs here as a result of muscle contractions

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33
Q

axial skeleton

A

comprised of the skull, rib cage, and vertebral column

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34
Q

appendicular skeleton

A

comprised of the limbs and pelvic girdle

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35
Q

lever

A

rigid rod where muscles attach

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36
Q

remodelling

A

reabsorption and formation of bone tissue by specialized cells

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37
Q

osteoclasts

A

specialized cells that breakdown and remove old bone tissue

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38
Q

osteoblasts

A

specialized cells that for, and lay down new bone tissue

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39
Q

Wolff’s Law

A

scientific explanation of how new bone growth occurs along lines of stress placed on a bone

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40
Q

depressions

A

flattened or indented portions of bone

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41
Q

processes

A

projections protruding from bone where tendons or ligaments attach

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42
Q

vertebral column

A

bones that house the spinal cord

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43
Q

cervical spine

A

neck, 7 vertebrae

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44
Q

thoracic spine

A

upper middle back, 12 vertebrae

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45
Q

lumbar

A

low-back, 5 vertebrae

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46
Q

sacrum

A

fused 5 vertebrae

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47
Q

coccyx

A

tailbone, fused 3-5 vertebrae

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48
Q

spinal cord

A

bundle of nerves housed withing the vertebrae

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49
Q

intervertebral discs

A

fibrous cartilage structures between vertebrae that act as shock absorbers and assist with movement

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50
Q

neutral spine

A

a position where the vertebrae and associated structures are under the least amount of load and can most optimally support functional movement

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51
Q

fascia

A

connective tissue that surrounds muscle fibers and bones

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52
Q

epimysium

A

inner layer of fascia that directly surrounds entire muscle

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53
Q

fascicles

A

bundles of fibers within a muscle - surrounded by perimysium

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54
Q

perimysium

A

fascia surrounding the muscle fascicles

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55
Q

endomysium

A

fascia that surrounds individual muscle fibers within a fascicle

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56
Q

glycogen

A

glucose deposited and stored in bodily tissues (liver and muscle cells), the storage form of carbohydrate/glucose

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57
Q

myoglobin

A

protein-based molecule that carries oxygen to muscles

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58
Q

myofibrils

A

contractile components of a muscle cell, contain myofilaments

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59
Q

myofilaments

A

actin and myosin, filaments of a myofibril

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60
Q

actin

A

thin stringlike myofilament that acts with myosin to produce muscular contraction

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61
Q

myosin

A

thick myofilament that acts with actin to produce muscular contraction

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62
Q

sarcomere

A

structural unit of myofibril composed of actin and myosin filaments between two Z-lines

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63
Q

Z-line

A

meeting point of each sarcomere

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64
Q

neural activation

A

signal from nervous system telling muscle to contract, communication link between nervous and muscular systems

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65
Q

neuromuscular junction

A

specialized site where nervous system communicates directly with muscle fibers

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66
Q

motor unit

A

motor neuron and all the muscle fibers that it innervates

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67
Q

action potential

A

nerve impulse from CNS through PNS and into muscle at neuromuscular junctions

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68
Q

neurotransmitters

A

chemical messengers that cross synapse (gap between motor neuron and muscle fiber) assisting with nerve transmission

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69
Q

acetylcholine (ACh)

A

neurotransmitter assisting action potential cross synapse into muscle, which initiates muscle contraction

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70
Q

sliding filament theory

A

series of steps in muscle contraction involving how myosin and actin filaments slide past one another to produce muscle contraction, shortening entire length of sarcomere

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71
Q

excitation-contraction coupling

A

physiological process of converting an electrical stimulus to muscle contraction

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72
Q

power stroke

A

the myosin heads bind to actin and pull them toward the sarcomere center, slides filaments past each other, shortening muscle

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73
Q

adenosine triphosphate (ATP)

A

high energy molecule that serves as the main form of energy in human body, body’s energy currency

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74
Q

resting length

A

length of a muscle when it is not actively contracting or being stretched

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75
Q

type I muscle fibers

A

small in size, generate lower amounts of force and are more resistance to fatigue

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76
Q

type II muscle fibers

A

larger in size, generate higher amounts of force, faster to fatigue

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77
Q

all-or-nothing principle

A

motor units cannot vary the amount of force generated, maximal contraction or not at all

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78
Q

capillaries

A

smallest blood vessels, exchange site for elements between blood and tissues

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79
Q

cardiorespiratory system

A

consists of he heart, blood. blood vessels, lungs and airways

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80
Q

cardiovascular system

A

aka circulatory system, transports blood of tissues of the body

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81
Q

thoracic cavity

A

chamber within the chest containing heart and lungs

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82
Q

mediastinum

A

space in chest between lungs containing other organs of the chest (heart, esophagus)

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83
Q

cardiac muscle

A

muscle of the heart, autonomic but similar to skeletal muscles with sarcomeres and myofibrils

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84
Q

skeletal muscle

A

muscles that connect to bones, create movement of skeletal system

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85
Q

smooth muscle

A

involuntary, nonstraited, make up organs

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86
Q

atrium (atria)

A

chambers on top of heart, receive blood returning from the body(right) and the lungs (left)

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87
Q

ventricle

A

chambers on the bottom of the heart that send the blood from the heart to the lungs (right) and body (left)

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88
Q

intercalated discs

A

found throughout cardiac muscle, helps hold muscle cells together

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89
Q

resting heart rate (RHR)

A

number of heart beats per minute when at complete rest. can vary drastically by age, gender, size, fitness level, and health status

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90
Q

sinoatrial (SA) node

A

located in right atrium, initiates electrical signal from heart beat

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91
Q

atrioventricular (AV) node

A

located between atria and ventricles, delays the impulse from SA node before sending it to ventricles to contract

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92
Q

stroke volume

A

amount of blood pumped out with each contraction of heart

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93
Q

end-diastolic volume

A

volume of blood in ventricle before contraction

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94
Q

end-systolic volume

A

volume of blood remaining in ventricle after contraction (ejection of blood)

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95
Q

heart rate (HR)

A

number of times heart beats within a given amount of time, usually measure in BPM

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96
Q

bradycardia

A

HR<60 BPM

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97
Q

trachycardia

A

HR >100BPM

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98
Q

cardiac output (Q)

A

volume of blood pumped by heart/min
heart performance = HR x stroke volume

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99
Q

blood

A

fluid that circulates in the heart, arteries, capillaries, veins, carrying oxygen, and nutrients to the cells and tissues of the body, and removing waste products to be processed (liver) or excretion (kidneys)

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100
Q

growth factors

A

substances within blood that attach to cells, aid in growth and development, help with healing after injury

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101
Q

stem cells

A

cells that can be specialized into specific cells, such as brain, blood, heart, or bone cells

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102
Q

blood vessels

A

network of hollow tubes that carries blood to and from the heart

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103
Q

arteries

A

vessels that transport blood back to the heart

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104
Q

arterioles

A

small arteries that eventually divide into capillaries

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105
Q

venules

A

small veins that connect at the return side of the capillaries

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106
Q

vasculogenesis

A

formation of new capillaries

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107
Q

angiogenesis

A

formation of new capillaries from existing vessels

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108
Q

venous pooling

A

swelling in extremities due to slow venous return or backflow

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109
Q

blood pressure (BP)

A

outward pressure exerted by blood on vessel walls. systolic/diastolic

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110
Q

peripheral resistance

A

amount of resistance in arteries that must be overcome for blood to flow

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111
Q

respiratory system

A

bodily system comprised of lungs, airways and respiratory muscles (pulmonary system)brings oxygen into lungs from breathed air and expels carbon dioxide from the lungs to the outside air

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112
Q

inspiration

A

inhale, contraction of inpsiratory muscles to move air into the body

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113
Q

expiration

A

exhale, actively or passively, relaxing the inspiratory muscles to move air out of the body

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114
Q

valsalva maneuver

A

process of holding your breath while lifting heavy to increase rigidity of spine and intrabdominal pressure.increase blood pressure. danger with hypertension

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115
Q

diffusion

A

the process of getting oxygen from the environment to the tissues of the body

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116
Q

tachypnea

A

fast breathing >24 breaths/min

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117
Q

bradypnea

A

slow breathing <8 breaths/min

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118
Q

dyspnea

A

shortness of breath or laboured breathing

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119
Q

diaphragmatic breathing

A

breathing deeply by allowing the expansion of the abdominal aread

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120
Q

oxygen consumption

A

process of the body using oxygen

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121
Q

lipolysis

A

breakdown and utilization of fat for energy

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122
Q

enzyme

A

substance in the body that cases a specific reaction or change

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123
Q

glands

A

cells that release substances in the bloodstream (such as hormones) or other surface of the body

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124
Q

hormone

A

chemical messenger released from a gland that travels to cells to activate a specific function

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125
Q

target (receptor) cell

A

cell that receives a message from a hormone or enzyme. target cells exert an action after being stimulated or activated

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126
Q

hypothalamus

A

gland located in the brain that communicates information from the body to the pituitary gland

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127
Q

pineal gland

A

small gland in the brain that secretes the hormone melatonin

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128
Q

pancreas

A

organ with numerous functions, including production of insulin, glucagon, and digestive juices

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129
Q

thyroid gland

A

endocrine gland, located in the anterior of the neck, secretes many hormones including thyroxin and calcitonin

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130
Q

pituitary glad

A

controls secretion of many hormones including growth hormone. 3 lobes: posterior, intermediate, and anterior

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131
Q

adrenal gland

A

located just above the kidneys, responsible for glucose metabolism (escort glucose to cells)

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132
Q

reproductive glands

A

testes, ovaries, serves sex-specific functions

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133
Q

insulin

A

hormone secreted by the pancreas, glucose metabolism

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134
Q

glucagon

A

hormone secreted by the pancreas, induce stored glucose release into blood

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135
Q

substrates

A

intermediate forms of nutrients used in metabolic reactions to create ATP

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136
Q

glycogen

A

stored form of glucose in body tissues

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137
Q

growth hormone

A

anabolic hormone produced by pituitary gland that is responsible for growth and development

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138
Q

catecholamines

A

hormones [epinephrine/adrenaline, norepinephrine] produced by medulla of adrenal glands that are part of the fight-or-flight stress response

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139
Q

catabolic

A

metabolic process that breaks down molecules into smaller units used for energy. cortisol

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140
Q

gluconeogenesis

A

formation of glucose from noncarbohydrate sources (proteins, fats)

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141
Q

overtraining

A

excessive frequency, volume, intensity of training, resulting in reduction of performance, partially caused by lack of rest and recovery

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142
Q

testosterone

A

produced in testes, and smaller amount produced in ovaries and adrenal glands, secondary male sex characteristics

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143
Q

anabolic

A

metabolic process that synthesizes smaller molecules into larger units used for building and repairing tissues

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144
Q

insulin-like growth factors (IGF)

A

anabolic hormone produced by the liver, responsible for growth and development

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145
Q

basal metabolic rate (BMR)

A

amount of energy required to sustain body at rest. higher BMR means that increased catabolic hormones in blood to produce more energy for existance

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146
Q

calcitonin

A

thyroid hormone that helps the body use calcium effectively and to aid in maintaining bone mineral density

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147
Q

glucose intolerance

A

condition that results in elevated blood glucose levels

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148
Q

gall bladder

A

organ below liver RH side of body, received bile from the liver and secretes it into the duodenum

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149
Q

liver

A

upper-right of abdominal cavity, many functions including secretion of bile into gall bladder for storage before being released into duodenum

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150
Q

motility

A

in this context, refers to movements of anatomical structures that allow contents to pass through (chewing, swallowing, peristalsis)

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151
Q

mastication

A

chewing, mechanical breakdown of food

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152
Q

peristalsis

A

muscle action of GI that pushes food through body during digestion

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153
Q

digestion

A

multistep process of food moving through body

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154
Q

absorption

A

nutrients being absorbed into body during digestion

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155
Q

esophagus

A

part of digestive tract, oral cavity to stomach

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156
Q

ingestion

A

act of taking food, liquid or other substance into body, pre-digestion

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157
Q

chyme

A

result of digestion in the stomach, passes from the stomach into small intestine, semifluid

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158
Q

duodenum

A

first segment of small intestine (10”)

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159
Q

jejunum

A

midsection of small intestine

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160
Q

ileum

A

final section of small intestine, leads to large intestine

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161
Q

regional interdependence model

A

integrated functioning of multiple body systems or regions. movements must be coordinated to accomplish tasks

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162
Q

biomechanics

A

science concerned with the internal and external forces acting on the human body and the effects produced by these forces

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163
Q

kinesiology

A

study of movement as it relates to anatomy and physiology

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164
Q

anatomic position

A

mountain pose. position of reference for anatomic nomenclature

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165
Q

osteokinematics

A

visible movement of a limb

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166
Q

arthrokinematics

A

description of movement at joint surface
3 major types: roll, slide, spin

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167
Q

sagittal plane

A

bisection into right and left halves, flexion and extension exercises

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168
Q

flexion

A

bending motion where the relative angle between two relative segments decreases: top of bicep curl

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169
Q

extension

A

straightening movement where angle between adjacent segments increases - bottom of bicep curl. resting postion

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170
Q

hyperextension

A

extension of a joint beyond the normal limit, it may result in injury

171
Q

dorsiflexion

A

flexion of ankle

172
Q

plantar flexion

A

extension occurring at ankle joint, pointed toes.
not a resting state, requires flexion of the plantar muscle

173
Q

frontal plane

A

bisection into front and back halves. movement in the plane runs parallel to the bisection. abduction and adduction exercises

174
Q

abduction

A

movement in frontal plane away from midline

175
Q

adduction

A

movement in frontal plane toward the midline

176
Q

lateral flexion

A

bending of the spine from side to side

177
Q

eversion

A

movement of ankle where inferior calcaneus moves laterally, bottom of foot faces outward

178
Q

inversion

A

movement of ankle where inferior calcaneus moves medially, bottom of foot faces inward

179
Q

transverse plane

A

bisection of body into top and bottom halves, rotational exercises

180
Q

internal rotation

A

medial rotation

181
Q

external rotation

A

lateral rotation

182
Q

horizontal abduction

A

movement of the arm or thigh in the transverse plane from an anterior position to a lateral position

183
Q

horizontal adduction

A

movement of the arm or thigh in the transverse plane from a lateral to anterior position

184
Q

radioulnar pronation

A

medial rotation of forearm from palm-up to palm-down position

185
Q

radioulnar supination

A

lateral rotation of forearm from palm-down to palm-up

186
Q

pronation of foot

A

multiplanar movement of foot and ankle complex: eversion, dorsiflexion, ankle abduction = force reduction

187
Q

supination of foot

A

moltiplanar movement of the foot and ankle complex: inversion, plantar flexion, ankle adduction = force production

188
Q

gait

A

biomechanical motion of the lower extremities during walking, running, sprinting

189
Q

scapular retraction

A

adduction of scapulae

190
Q

scapular protraction

A

abduction of scapulae

191
Q

scapular depression

A

inferior motion of scapulae

192
Q

scapular elevation

A

superior motion of scapulae

193
Q

elasticity

A

ability of soft tissues to return to resting length after being stretched

194
Q

ligament

A

fibrous connective tissue that connects bone to bone

195
Q

flexibility

A

normal extensibility of soft tissues that allow for full ROM at a joint

196
Q

hypermobility

A

state where a lack of neuromuscular support leads to a joint having more ROM than it should, increased risk of injury

197
Q

hypomobility

A

limited ROM

198
Q

eccentric muscle action

A

muscle action that occurs when muscle develops tension while lengthening. first number in a tempo

199
Q

motor unit

A

motor neuron and all the muscle fibres in innervates

200
Q

concentric muscle action

A

muscle action that occurs when a muscle is exerting force greater than the resistive force, resulting in the shortening of the muscle. third number in tempo

201
Q

isometric muscle action

A

when a muscle is exerting force equal to the force being placed on it leading to no visible change in muscle length

202
Q

core

A

structures that make up the LPHC including lumbar spine, pelvic girdle, abdomen, and hip joints

203
Q

muscle action spectrum

A

the range of eccentric, isometric and concentric muscle contractions required to perform a movement

204
Q

isotonic muscle action

A

a muscle action with a visible change in length

205
Q

agonists

A

primary muscles providing force for a movement

206
Q

synergists

A

muscles that assist agonists to produce movement

207
Q

stabilizers

A

muscles that contract isometrically to stabilize the trunk and joints as the body moves

208
Q

feed-forward activation

A

when a muscle is automatically activated in anticipation of a movement

209
Q

antagonists

A

muscles on the opposite side of a joint that are in direct opposition to the agonist muscles

210
Q

force

A

influence applied by one object to another, resulting in an acceleration or deceleration of the second object

211
Q

length-tension relationship

A

resting length of a muscle and tension the muscle can produce at this resting length

212
Q

open-chain movements

A

movements where the hands/feet are not fixed in place, but are free to move around and independently of one another. lat pull-down

213
Q

closed-chain movements

A

movements where the hands/feet are fixed in place. applying force to an immovable object or surface. chin-up, push-up

214
Q

resting length

A

length of a muscle when not actively contracting or being stretched

215
Q

muscle balance

A

when all muscles surrounding a joint have optimal length-tension relationships, allowing the joint to rest in a neutral position

216
Q

altered length-tension relationship

A

when a muscle’s resting length is too short or long, reducing the amount of force it can produce

217
Q

reciprocal inhibition

A

when an agonist receives a signal to contract, its functional antagonist receives an inhibitory signal allowing it to lengthen

218
Q

altered reciprocal inhibition

A

occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist

219
Q

muscle imbalance

A

when muscles on each side of a joint have altered length-tension relationships

220
Q

neutral position

A

the optimal resting position of a joint that allows it to function efficiently through its entire normal range of motion

221
Q

stretch-shortening cycle

A

loading a muscle eccentrically to prepare for a rapid concentric contraction, squatting before jumping

222
Q

series elastic component

A

springlike contractile component of a muscle and tendon that stores elastic energy

223
Q

amortization phase

A

transition from eccentric loading to concentric unloading during the stretch-shortening cycle

224
Q

stretch reflex

A

neurological signal from the muscle spindle that causes the muscle to contract to prevent over stretching

225
Q

integrative performance paradigm

A

to move with efficiency forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically)

226
Q

tendon

A

fibrous connective tissue connecting muscle to bone

227
Q

force-couple relationship

A

synergistic action of multiple muscles working together to produce movement around a joint

228
Q

joint support systems

A

muscular stabilization systems located in joints distal of the spine

229
Q

rotary motion

A

movement of the bones around the joints

230
Q

torque

A

force that produces rotation: common unit of measurement is the Newton meter (Nm)

231
Q

motor behaviour

A

motor response to internal and external environmental stimuli

232
Q

motor control

A

the nervous systems integration of previous experience with current internal and external sensory information to produce a motor response

233
Q

motor learning

A

integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behaviour

234
Q

motor development

A

change in skilled motor behaviour over time throughout the lifespan

235
Q

muscle synergies

A

groups of muscles that are recruited simultaneously by the central nervous system to provide movement

236
Q

mechanoreceptors

A

specialized structures that respond to mechanical forces (touch, pressure) within tissues and then transmit signals through sensory nerves

237
Q

proprioception

A

the body’s ability to sense general position and orientation in space

238
Q

sensorimotor integration

A

cooperation of the nervous and muscular systems in gathering and interpreting information and executing movement

239
Q

feedback

A

use of sensory information and sensorimotor integration to help the HMS in motor learning

240
Q

internal feedback

A

process whereby sensory information is used by the body to reactively monitor movement and the environment

241
Q

external feedback

A

information provided by an external source, fitness professional, video, mirror, HR monitor to supplement the internal environment

242
Q

neuromuscular efficiency

A

the ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body in all 3 planes of motion

243
Q

adenosine triphosphate (ATP)

A

high energy molecule that serves as the main form of energy in the body, known as energy currency of the body

244
Q

bioenergetics

A

study of energy in the human body

245
Q

metabolism

A

all of the chemical reactions that occur in the body to maintain itself

246
Q

exercise metabolism

A

the examination of the bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise

247
Q

first law of thermodynamics

A

energy cannot be created or destroyed but merely converted from form to another

248
Q

macronutrients

A

food substances required in large amounts to supply energy to the body: protein, fat, carbohydrates

249
Q

substrates

A

intermediate forms of nutrients used in metabolic reactions to create ATP

250
Q

glucose

A

the simplest form of carbohydrate used by the body for energy

251
Q

glycogen

A

glucose that is deposited and stored in bodily tissues such as liver and muscle cells: the storage form of carbohydrate

252
Q

ventilatory threshold 1 (VT1)

A

the point where the body is using equal parts fat and carb sources for energy

253
Q

ventilatory threshold 2 (VT2)

A

the point where glucose provides nearly all the energy for activity

254
Q

fats

A

one of the 3 main classes of foods and a source of energy in the body. fats help the body absorb some vitamins and keep the skin healthy. body energy stores. in food there are 2 types: saturated and unsaturated

255
Q

triglyceride

A

the chemical or substrate form in which most fat exists in food as well as in the body

256
Q

free fatty acids

A

the biproducts of the breakdown of stored or consumed fats, metabolized exclusively via the aerobic pathway, using oxygen to create ATP

257
Q

protein

A

amino acids linked by peptide bonds; the building locks of body tissues

258
Q

essential amino acid (EAA)

A

an amino acid that must be obtained through diet because the body cannot synthesize them. 9/20 amino acids are essential

259
Q

nonessential amino acid

A

amino acids that can be synthesized by the body and do not, under normal circumstances, need to be obtained through diet. 11/20 amino acids are nonessential

260
Q

negative energy balance

A

when calorie intake is lower than the number of calories expended

261
Q

gluconeogenesis

A

the formation of glucose from noncarbohydrate sources (proteins, fats)

262
Q

ketogenesis

A

the formation of ketone bodies from nonfat sources, such as certain amino acids

263
Q

ketone bodies

A

water-soluble molecules produced in the liver as a result of fatty acid oxidation. they can then be oxidized in the mitochondria to produce ATP

264
Q

ketosis

A

state of carbohydrate depletion where the liver manufactures ketone bodies to meet energy demands that free fatty acid oxidation cannot support

265
Q

exogenous ketones

A

isolated ketone bodies usually consumed in supplement form

266
Q

insulin resistance

A

the inability of cells to respond to insulin, type 2 diabetes

267
Q

ketoacidosis

A

metabolic acidosis induced by very high levels of ketone bodies such as seen in type 1 diabetes or severe insulin ressitance

268
Q

mechanical work

A

physical processes that move the body and keep it alive, such as muscle contraction

269
Q

adenosine diphosphate

A

a high-energy compound occurring in all cells from which ATP is formed

270
Q

phosphorylation

A

the addition of a phosphate group to a molecule, such as in the transfer of a phosphate group to an ADP to create ATP

271
Q

ATP-PC system

A

an energy system that provides energy very rapidly for approximately 10-15 seconds via anaerobic metabolism

272
Q

anaerobic

A

processes relating to the absence of oxygen

273
Q

deamination

A

the breakdown of amino acids into substrates that can be used for energy metabolism

274
Q

mitochondria

A

the organelles of the cell that use nutrient to create energy for the cell, commonly known as the powerhouse of the cell

275
Q

electron transport chain (ETC)

A

a series of protein complexes that transfer protons and electrons received from the citric acid cycle through a series of reactions to create ATP

276
Q

acetyl coenzyme A (acetyl CoA)

A

produced by a breakdown of carbohydrates through glycolysis and by the fatty acids through beta-oxidation and is the precursor for these substrates to the citric acid cycle

277
Q

beta-oxidation

A

the first step in the process to breakdown fats via oxidative phosphoryation

278
Q

steady state aerobic exercise

A

aerobic exercise that remains at a relatively constant intensity including a stable heart rate and oxygen consumption

279
Q

excess post exercise oxygen consumption (EPOC)

A

the state in which the body’s metabolism is elevated after exercise

280
Q

total daily energy expenditure (TDEE)

A

total amount of energy expended in one day

281
Q

kilocalorie (kcal)

A

one food calorie. Also the amount of energy needed to raise 1kg of water by 1degree Celcius. sometimes written as Calorie, or C. 1 calorie (c) is the energy required to raise 1g of water 1degree celcius

282
Q

resting metabolic rate (RMR)

A

the rate at which the body expends energy when fasted and at complete rest, sleeping or lying quietly

283
Q

exercise activity thermogenesis (EAT)

A

calories expended through structured exercise or training

284
Q

thermic effect of food (TEF)

A

the energy required to digest, absorb and process nutrients that are consumed

285
Q

nonexercise activity thermogenesis (NEAT)

A

energy expenditure through ADL outside of structured exercise: walking, household chores, taking the stairs

286
Q

physical activity level (PAL)

A

number of calories a person expends through ADL and EAT

287
Q

metabolic equivalent (MET)

A

measurement used to describe the energy cost of physical activity as multiples of RMR. One MET is 3.5mL of O2 consumption/kg/minute

288
Q

nutrition

A

a process of obtaining nutrients through food and/or food products to support energy requirements and cellular processes, including growth, repair, and maintenance of tissues, reproduction, digestive processes and respiration

289
Q

certified dietitian nutritionist (CDN)

A

state certified dietitian/nutritionist

290
Q

scope of practice

A

the actions that a professional is permitted to undertake in keeping with the terms of their license or certification

291
Q

nutritional claim

A

claim that food has a specific nutritional property or provides a specific benefit

292
Q

macronutrients

A

food substances required in large amounts to supply energy: protein, cars, fats

293
Q

micronutrients

A

vitamins, minerals, and phyotnutrients. nonenergy yielding nutrients that have important regulatory functions in metabolic pathways

294
Q

vitamins

A

group of organic compounds required in small quantities in the diet to support growth and metabolic processes

295
Q

minerals

A

inorganic natural substances, some of which are essential to human nutrition. there are 2 types: major-/ macro-minerals and trace minerals

296
Q

amino acids

A

organic building blocks of proteins containing both a carboxyl and an amino group

297
Q

peptide bond

A

a chemical bond that connects 2 amino acids

298
Q

protein turnover

A

a process in which the body breaks down existing proteins and recycles the component amino acids for incorporation into new proteins or other nitrogen-containing compounds

299
Q

complete protein

A

a protein source that provides all essential amino acids

300
Q

incomplete protein

A

a protein that lacks one or more of the amino acids required to build cells

301
Q

omnivorous diet

A

a diet that consists of both animals and plants

302
Q

mutual supplementation

A

combination of two incomplete protein sources that together provide all of the essential amino acids

303
Q

protein quality

A

refers to the amino acid profile and the digestibility of a protein source

304
Q

low biological value (LBV) proteins

A

foods missing one or more of the essential amino acids

305
Q

high biological value (HBV) proteins

A

foods containing all essential amino acids

306
Q

protein efficiency ratio (PER)

A

measure of assessing proteins based on amount of weight gained by a test subject divided by the amount of intake of a protein food

307
Q

biological value (BV)

A

a reference amount used to describe the extent to which the amino acids in a protein source are absorbed

308
Q

protein digestibility- corrected amino acid score (PRCAAS)

A

measure for evaluating a protein source based on the composition of amino acids and its digestibility

309
Q

net protein utilization (NPU)

A

the ratio of amino acid mass turned into proteins compared to the total amino acid mass consumed in the diet

310
Q

enterocyte

A

intestinal cells that absorb nutrients

311
Q

gluconeogenesis

A

formation of glucose from noncarbohydrate sources (fats and proteins)

312
Q

recommended dietary allowance (RDC)

A

recommended amount of a nutrient that meets the needs of a most healthy individuals within specific age and gender groups

313
Q

acceptable macronutrient distribution range (AMDR)

A

ranges of intake for nutrients that are estimated to meet the needs of 97-98% of the population and that are associated with a reduced risk of chronic disease. AMDRs are established by the National Academy of Medicine

314
Q

aerobic

A

processes related to, involving or requiring oxygen

315
Q

carbohydrates

A

compounds composed of carbon, hydrogen, and oxygen molecules that include simple sugars, complex carbohydates, glycogen, and fibre

316
Q

simple sugars

A

include the monosaccharides and disaccharides, easily absorbed into the bloodstream

317
Q

monosaccharides

A

simplest form or carbohydrate, single sugar molecules (glucose)

318
Q

disaccharides

A

two monosacharides joined together to form a simple sugar. 3 of nutritional importance: lactose, sucrose, and maltose

319
Q

polysaccharides

A

type of carbohydrate composed of long chains of glucose units; starch and glycogen

320
Q

glycogen

A

glucose that is deposited and stored in bodily tissues, storage form of carbohydrate in liver and muscle cells

321
Q

fibre

A

indigestible carbohydrates present in plant foods such as fruit, vegetables, and legumes

322
Q

adipose tissue

A

alternative term for fat, used primarily to store energy

323
Q

complex carbohydrates

A

polysaccharides, long chains of simple sugars, such as whole grains, legumes, and vegetables

324
Q

glycemic index (GI)

A

number 1-100 assigned to a food source that represents the rise in blood sugar after consuming the food

325
Q

glycemic load (GL)

A

similar to GI, but it takes into account the amount of food (carbohydrate) eaten

326
Q

muscle protein synthesis

A

process by which new muscle proteins are formed and a muscle grows or repairs at the molecular level

327
Q

lipids

A

groups of fats/fatty acids and their derivatives, including triglycerides, phospholipids, and sterols

328
Q

triglycerides

A

the chemical or substrate form in which most fat exists in food as well as in the body

329
Q

phospholipids

A

type of lipid comprised of glycerol, two fatty acids chains and a phosphate group

330
Q

sterols

A

a group of lipids with a ringlike structure. cholesterol is a type of sterol

331
Q

unsaturated fats

A

fatty acids with one or more points of unsaturation (double bond) in their chemical structure

332
Q

saturated fat

A

a type of triglyceride; chemical structure has no double bonds (points of unsaturation) usually solid at room temperature. such as: butter, lard, whole milk, beef, processed meats, tropical oils

333
Q

pancreatic enzymes

A

digestive enzymes produced by the body to help digest fats, starches, and proteins

334
Q

lingual lipase

A

an enzyme in saliva that begins the process of lipid digestions in the mouth

335
Q

lipase

A

enzyme that digests lipids

336
Q

chylomicrons

A

molecules of fat that contain triglycerides, phospholipids, cholesterol, fat-soluble vitamins, and protein. they are formed by intestinal cells after the digestion of lipid-containing foods

337
Q

lipoprotein

A

a group of soluble proteins that combine with and transport fat or other lipids into the blood plasma

338
Q

metabolites

A

formation of a substance required for metabolism

339
Q

major minerals

A

minerals present in the body in larger amaounts

340
Q

trace minerals

A

minerals present in the body in small amounts. such as: iron, zinc copper, selenium, iodine, manganese, chromium, fluoride, and molybdenum

341
Q

heat exhaustion

A

condition that occurs when the body becomes overheated. can be from dehydration in a hot climate, symptoms include heavy sweating, rapid pulse, low BP, nausea, dizziness, and muscle cramps

342
Q

heatstroke

A

condition developing from untreated heat exhaustion. symptoms include headache, fever, confusion & disorientation, and flushed skin. medical emergency that can be fatal if untreated

343
Q

sports drink

A

drink with a combination of carbohydrates and/or electrolytes used for rehydration and carbohydrate replenishment during physical activity. may be isotonic, hypotonic, or hypertonic

344
Q

electrolytes

A

minerals that have an electrical charge to help transmit nerve impulses throughout the body: sodium, potassium, chloride

345
Q

hypotonic

A

solution with a lower solute load/concentration than body fluids

346
Q

isotonic

A

solution with similar solute load/concentration as body fluids

347
Q

hypertonic

A

solution with a higher solute load/concentration than body fluids

348
Q

endocrine (hormonal) disorders

A

when the body produces too little or too much of an endocrine hormone

349
Q

added sugars

A

sugars that are not naturally found in food but have been added to a food product

350
Q

satiating

A

satisfying, feeling of fullnes

351
Q

peptide YY

A

peptide tyrosine and is a peptide that is released in the colon during feeding

352
Q

ghrelin

A

hunger hormone that stimulates appetite

353
Q

hypothyroidism

A

low activity of the thyroid gland that can disrupt heart rate, body temperature, and metabolism

354
Q

Cushing’s syndrome

A

hormone disorder that causes abnormally high levels of cortisol in the body

355
Q

polycystic ovarian syndrome

A

hormone disorder that occurs in women of childbearing age that causes irregular periods, excess levels of the male hormone androgen, small cysts on the outer edges of the ovaries, and obesity

356
Q

adaptive thermogenesis

A

metabolic adaptations and changes in energy expenditure as a result of changes in energy intake

357
Q

ingredients list

A

a list of all included ingredients in a food product, in descending order of amount by weight on a food label

358
Q

nutrition facts panel

A

label on food products that provides information on the nutrient content of the food. listing servings per container, serving size, and amount of specific nutrients

359
Q

serving size

A

a reference amount based on the quantity of the product consumers are thought to typically consume in one sitting

360
Q

percent daily value (%DV)

A

a reference value on the nutrition label that indicates what percentage of the recommended daily value for a nutrient is met by the specified serving size based on a 2000-calorie diet

361
Q

percentage reference intake (%RI)

A

%DV in UK and EU, per 100g or 100mL of the food product

362
Q

dietary supplement

A

a product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following: vitamin, mineral, herb or other botanical, amino acid, calorie supplement, concentrate, metabolite, constituent, extract or combination of any previously described ingredient

363
Q

essential nutrient

A

must be obtained through diet, as the body is incapable of producing the nutrient on its own

364
Q

toxicity

A

when too much of a vitamin or mineral accumulates within the bod resulting in illness or other symptoms

365
Q

Dietary Supplementation Health and Education Act of 1994

A

the primary legislation of the US government regulating dietary supplements

366
Q

Code of Federal Regulations

A

describes the laws and regulations for dietary supplements, including how supplements are labelled, manufactured, and brought to/ removed from market

367
Q

tolerable upper limit

A

greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse health effect

368
Q

adverse effect

A

any unfavourable medical occurrence associated with the use of a medication, medical intervention, or dietary supplement

369
Q

stimulant

A

agent that increases physiologic or metabolic activity. common stimulants include caffeine and nicotine

370
Q

creatine

A

molecule made from amino acids, used as dietary supplement to facilitate ATP regeneration for improved training capacity, strength, power, and muscle mass

371
Q

banned

A

dietary supplement that may be prohibited from use in a specific sport or league. supplements may not be illegal or prohibited at all times of the year

372
Q

anabolic steroid

A

compound made from testosterone and another hormone that acts on hormone receptors to produce increases in muscle size or strength

373
Q

active ingredient

A

any component of a dietary supplement included for the purpose of causing a physiologic effect, displayed in the main body of the supplemental facts panel

374
Q

other ingredient

A

any component of a dietary supplement included for taste, bulk, or preservative. displayed below main body of supplemental facts panel

375
Q

supplemental facts panel

A

portion of a dietary supplement’s label displaying the active ingredients, other ingredients, serving size, number of servings, quantity of ingredients, and %DV

376
Q

health supplement

A

a dietary supplement used to improve a component of wellbeing

377
Q

performance supplement

A

dietary supplement that may enhance performance or body composition; aka ergogenic aid

378
Q

biologically active

A

the form in which a vitamin must be to exert an effect within the body

379
Q

myologically inactive

A

any form of vitamin that cannot exert its effect within the body

380
Q

beta-carotene

A

the red-orange pigment found in veg and fruit that is converted into vitamin A in the body

381
Q

lactose intolerance

A

sensitivity to lactose typically resulting in GI distress

382
Q

IBS

A

GI discomfort, sometimes severe, triggered by certain foods but it not an allergy

383
Q

rickets

A

bone weakness caused by vitamin D deficiency

384
Q

osteoporosis

A

condition of reduced bone mineral density, increased risk of bone fracture

385
Q

heart arrhythmia

A

irregular heartbeat

386
Q

platelet aggregation

A

accumulation of blood cells prior to a clot

387
Q

immunodeficiency

A

wakened immune system

388
Q

peripheral neuropathy

A

nerve damage occurring not in brain or spinal cord

389
Q

skeletal myopathy

A

muscle degeneration

390
Q

collagen

A

protein found in connective tissue, muscles, and skin, that provides strength and structure. most abundant protein in the human body

391
Q

scurvy

A

disease resulting from insufficient vitamin C and characterized by spontaneous bleeding (often gums), mood or cognitive decline (dementia)

392
Q

beriberi

A

thiamine deficiency that can result in inflammation or degeneration of the heart and nerves, peripheral neuropathy, and impaired motor function

393
Q

pellagra

A

niacin or tryptophan deficiency that leads to a skin rash, digestive disorders (diarrhea), mood or cognitive decline (dementia)

394
Q

anorexia

A

loss of appetite or the conscious decision to avoid eating, often leading to dangerously low body weight and/or malnourishment

395
Q

anemia

A

condition of poor iron status

396
Q

dermatitis

A

infammation of the skin, rashes, excessive dryness, and/or blistering

397
Q

spina bifida

A

birth defect and type of neural tube defect, when the spine and spinal cord do not form properly

398
Q

amenorrheic

A

absence of menstruation

399
Q

osteopenia

A

lower than normal bone density, precursor to osteoporosis

400
Q

lacto-ovo vegetarian

A

vegetarian

401
Q

ovo vegetarian

A

vegan + eggs

402
Q

hypercalcemia

A

excess blood calcium levels

403
Q

heme

A

type of iron found in animal sources

404
Q

nonheme

A

type of iron found in plant sources

405
Q

hemochromatosis

A

disease in which the body absorbs too much iron from consumed foods

406
Q

omega-3

A

the poly-unsaturated fats EPA, DHA, and ALA

407
Q

eicosapentaenoic acid (EPA)

A

type of omega-3 fatty acid found in the flesh or cold-water such: tuna, mackerel, salmon, and herring

408
Q

docosahexaenoic acid (DHA)

A

type of omega-3 fatty acid found in seafood such as fish and fish oils

409
Q

alpha-linolenic acid (ALA)

A

type of omega-3 fatty acid found in seeds, oils (walnut and flaxseed), many common veg oils

410
Q

ergogenic aid

A

dietary supplement that may enhance performance or body composition, aka a performance supplement

411
Q

branched chain amino acids (BCAAs)

A

3 of the essential amino acids that are abundant in skeletal uscle tissue and named for their branch-like structures

412
Q

muscle protein synthesis (MPS)

A

process by which new muscle proteins are formed and a muscle grows or repairs at the molecular level

413
Q

phosphagen

A

high-energy molecule that releases energy when its bonds are broken

414
Q

creatine monohydrate

A

most common and likely most effective form of creatine available as a dietary supplement

415
Q

loading

A

practice of using large doses of a supplement to saturate muscle tissues of other body stores prior to resorting to a lesser maintenance dose

416
Q

endogenous

A

produced or synthesized within an organism

417
Q

adrenaline

A

hormone aka epinepherine, excites bodily processes, increasing alertness and cell metabolism

418
Q

caffeine anhydrous

A

highly concentrated caffeine powder made from the seed and leaves of coffee plants

419
Q

dimethylamylamine (DMMA)

A

stimulant and amphetamine once legal for use as a dietary supplement

420
Q

ephedra

A

plant-sourced alkaloid with metabolism-enhancing effects, illegal in US and EU

421
Q

serious adverse effect

A

any adverse effect that results in any life-threatening situation, inpatient hospitalization, persistent incapacity or a person’s ability to conduct a normal life, congenital anomaly, reproductive harm, or death

422
Q

hormone precursor

A

hormone used to create another hormone or hormone-like agent

423
Q

gynecomastia

A

condition in males characterized by breast tissue growth

NASM (4 decks)

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