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NASM CPT > Chapter 4: The Human Movement System in Fitness > Flashcards

Chapter 4: The Human Movement System in Fitness Flashcards

1
Q

Nervous System (pg 87)

A

A conglomeration of billions of cells specifically designed to provide a communication network within the human body.

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2
Q

What does the nervous system fundamentally perform? (pg 87)

A

The activation and recruitment of muscles to create movement and stabilization forces within the skeletal framework.

Obtains sensory information, both internal and external, about the environment.

The nervous system, through practice, solidifies the ability to achieve a specified outcome.

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3
Q

Central Nervous System CNS (pg 87)

A

The division of the nervous system comprising the brain and spinal cord. Its primary function is to coordinate activity of all parts of the body.

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4
Q

What is the role of interneurons?

A

Interneurons receive impulses from afferent neurons and then conduct back out to provide the efferent response.

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5
Q

What is the location of interneurons?

A

CNS - central nervous system

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6
Q

Motor Control (87)

A

How the central nervous system internal and external sensory information with previous experiences to produce a motor response.

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7
Q

Motor Learning (87)

A

The integration of motor control processes with practice and experience that leads to relatively permanent changes in the body’s capacity to produce skilled movements.

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8
Q

Motor Development (87)

A

The change in motor skill behavior over time throughout the lifespan.

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9
Q

The spinal cord

A

Is a connection between the peripheral nervous system and the brain.

Controls the body’s reflexes

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10
Q

Structural efficiency (87)

A

The structural alignment of the muscular and skeletal systems that allows the body to maintain balance in relation to its center of gravity.

Coordinating proprioceptive movements for stability and balance.

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11
Q

Sedentary habits can… (87)

A

Create adverse effects on the nervous system. The nervous system can adapt to inactivity such as being in seated positions at work and home for multiple hours a day

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12
Q

Neurons (87)

A

The functional unit of the nervous system

Aprox. 100 billion specialized nerve cells

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13
Q

What parts does a neuron have? (87)

A

Cell body, axon, and dendrites.

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14
Q

Dendrite (88)

A

The portion of the neuron that is responsible for gathering information from other structures.

They act as extensions from the cell body, feeling for impulses from other neurons or sensory receptors.

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15
Q

Cell body AKA Soma (87-88)

A

Processes the information from the dendrite and sends it along to the axon.

The portion of the neuron that contains the nucleus, lysosomes, mitochondria, and golgi complex.

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16
Q

Axon

A

Conducts electrical impulses away from the cell body.

A cylindrical projection from the cell body that transmits nerve impulses to other neurons or effector sites.

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17
Q

Nerve impulses (87)

A

The consecutive linking of neurons by electrochemical signals that travel throughout the nerve fiber.

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18
Q

Afferent Neurons (87)

A

AKA sensory neurons. These are nerve impulses that move TOWARD the spinal cord and brain from the periphery of the body and are sensory in nature.

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19
Q

What are examples of sensory receptors? (87-88)

A

mechanoreceptors, thermoreceptors, nociceptors, chemorecptors, and photoreceptors.

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20
Q

Efferent Neurons (88)

A

Nerve impulses that move AWAY from the brain and spinal cord.

They conduct impulses for muscles to contract, which is why they are known as motor neurons.

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21
Q

Interneurons (88)

A

Only located within the spinal cord and brain; receives impulses from afferent (sensory) neurons and conduct back out to provide a motor (efferent) response.

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22
Q

Mechanoreceptors (88)

A

Sensory receptors responsible for sensing distortion in body tissues.

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23
Q

Proprioceptors (88)

A

Aka body positioning receptors

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24
Q

Muscle spindles (88)

A

Are small mechanoreceptors found in the belly of skeletal muscles that measure the amount and rate of a stretch.

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25
Q

Proprioception (88)

A

Refers to the cumulative sensory input to the CNS from all the mechanoreceptors that sense body position and limb movement.

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26
Q

This type of mechanoreceptor activates a protective mechanism when a muscle is being lengthened too much or too quickly. This happens during a static stretch or flexibility routine. (88)

A

Muscle spindles

When a muscles is stretched to the point where the spindles deem dangerous, they contract, disallowing any movement that goes further into the stretch.

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27
Q

GTOs Golgi Tendon Organ (88)

A

Measures the amount and rate of tension that develops within the muscle.

Located at the musculotendinous junction, which is where the muscle and tendon converge.

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28
Q

What happens if the GTO experiences the onset of tension to be too rapid or too much? (88)

A

The GTO will cause the muscle to relax as a safety response.

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29
Q

As the GTO monitors the muscular contraction, approximately how long does it take for the GTO to send a signal instructing the muscle to be in a relaxed state?

A

Approximately 30 seconds

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30
Q

Joint receptors (88)

A

Receptors in and around a joint that respond to pressure, acceleration, and deceleration of the joint.

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31
Q

What are proprioceptors classified as, their location, and what do they fundamentally perform? (88)

A

AKA mechanoreceptors, they are located in skeletal muscle, joint capsules, tendons, and provide information about body positioning.

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32
Q

What does deformation simply refer to? (88)

A

A change in position of the receptor, which generates a nerve impulse.

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33
Q

The muscular system is composed of these three types of muscles… (89)

A

Smooth, cardiac, and skeletal.

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34
Q

Which type of muscle in muscular system is voluntary and which are involuntary?

A

Smooth and cardiac are involuntary and skeletal is voluntary (consciously controlled)

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35
Q

What are the two major muscle fiber types?

A

Type I and Type II

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36
Q

Type I muscle fiber types are also known as?

A

Slow-twitch fibers or red fibers

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37
Q

These are small blood vessels where the exchange of oxygen and carbon dioxide takes place (89)

A

Capillaries

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38
Q

Nicknamed the “powerhouse of the cell,” this is where food energy is converted into energy the cells can use. (89)

A

Mitochondria

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39
Q

Myoglobin (89)

A

A red-colored protein in the fluid of muscle cells that pulls in oxygen and temporarily holds it.

Myoglobin contains a red pigment, which is why type I muscle fibers are considered red fibers.

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40
Q

Type I fibers

A

Aka slow-twitch or red fibers
They contain a large number of capillaries, mitochondira, and myoglobin.
Are considered to be highly aerobic

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41
Q

Type I fibers are advantageous in the presence of oxygen (aerobic). This is because…

A

They have an excellent oxygen delivery system via the capillaries

Myoglobins ability to hold onto oxygen

The ability for mitochondria to metabolize in the presence of oxygen

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42
Q

Why are type I fibers more resistant to fatigue? (89)

A

Because of their slow-twitch speed and high aerobic capacity.

They are also smaller in size, produce less force, and do not respond as well to hypertrophy as type II fibers.

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43
Q

What are the characteristics of type II fibers?

A

They contain fewer capillaries, mitochondira, and myoglobin.

Lack red-pigmentation normally seen in Type I fibers.

Considered to be more anaerobic with regard to their metabolic abilities.

They can produce more speed and strength than type I fibers , but the burst of intensity is short-lived.

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44
Q

Type IIa muscle fibers

A

Considered to be intermediate fast-twitch fibers.

Can utilize both aerobic and anaerobic metabolism almost equally to create energy.

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45
Q

Type II muscle fibers are subdivided into two groups, type IIa and IIx. Which of these subdivided muscle fibers utilize both anaerobic and aerobic metabolism in order to produce energy? (90)

A

Type IIa muscle fibers.

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46
Q

Behavioral properties of muscle (91)

A

Extensibility, elasticity, irritability, and the ability to develop tension.

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47
Q

Extensibility (91)

A

Refers to the ability to be stretched or lengthened

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48
Q

A client who lacks this type of behavioral property will be limited in their ability to lengthen a muscle. (91)

A

Extensibility

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49
Q

Elasticity (91)

A

Refers to a muscles ability to return to normal or resting length after it has been stretched.

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50
Q

Viscoelastic (91)

A

Ability to stretch linearly

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51
Q

Irritability (91)

A

Means that a muscle is able to respond to a stimulus

This stimulus can be an action potential coming from an attached nerve, or from the impact of an external force acting upon the muscle.

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52
Q

Contraction (91)

A

The activation of a force within a muscle to produce an action at a joint.

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53
Q

Agonist (92)

A

Muscles that works as the prime mover of a joint exercise. They are the major force producer for a particular joint action.

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54
Q

Synergists (92)

A

Muscles that assist the prime mover in a joint action.

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55
Q

Stabilizers (92)

A

Are muscles that minimize unwanted ancillary movements. This assists the agonist and synergists muscles to provide movement at the joint.

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56
Q

Antagonist (92)

A

Muscles that oppose the prime mover

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57
Q

These are muscles that appose a prime mover (agonist) during an exercise. For example, during a biceps curl, the triceps brachii opposes elbow flexion. (92)

A

Antagonist

58
Q

The junction where two or more bones join (93)

A

A joint

59
Q

Ligament (93)

A

Strong connective tissue that connects bone to bone.

60
Q

Tendons (93)

A

Connective tissue that attaches muscle to bone.

61
Q

Major roles the skeletal system serves in the body consist of.. (92)

A

Movement, support, protection, blood production, and mineral storage.

62
Q

Movement within the skeletal system consists of.. (93)

A

Levers and pivot points the muscular system acts upon to create movement.

63
Q

Support within the skeletal system serves to.. (94)

A

Provide the framework within the body. Bones within the body provide the structural support to which the body is built on top of or held within.

64
Q

Protection within the skeletal system serves to.. (94)

A

Protect the vital organs encased by bone and protects against any trauma the body may experience.

65
Q

The manufacturing of blood is produced within this part of the skeletal system. (94)

A

blood cells are formed in the bone marrow; certain bones in the body is the site of production.

66
Q

Mineral storage (94)

A

minerals such as calcium and phosphorus are stored in bones.

67
Q

The axial skeleton (94)

A

Portion of the skeletal system that consists of the bones of the skull, rib cage, and vertebral column.

68
Q

Why does C1 and C2 vertebrae have different names? What are they and what are their specialized functions? (94)

A

C1, also known as Atlas, supports the whole weight of the head. C2, also known as the axis, allows for C1 to rotate around it.

69
Q

What are the five major categories of the spinal column? (94)

A

Cervical vertebrae, thoracic vertebrae, lumbar vertebrae, sacrum, and coccyx.

70
Q

The skull, hyoid bone, sternum, ribs, and spinal column are all part of what? (94)

A

The axial skeleton

71
Q

This part of the vertebral column supports the weight of the body and are the attachment sites for many of the back muscles. Also, many individuals often have pain in this region due to the large forces and stressors it experiences. (94)

A

The lumbar spine (L1-L5)

72
Q

Appendicular skeleton (94)

A

Portion of the skeleton that includes the bones that connect to the spinal column including the upper extremities and lower extremities.

73
Q

True or false. Long bones are made up of compact bone tissue and spongy bone tissue? (97)

A

True. This enables them to tolerate considerable leverage forces, support a large amount of weight, and absorb shock.

74
Q

Long bones of the upper body include the following… (97)

A

Clavicle, humerus, radius, ulna, metacarpals, phalanges.

75
Q

Long bones of the lower body include the following… (97)

A

Femur, tibia, fibula, metatarsals, phalanges.

76
Q

The bones are part of the appendicular skeleton and are made up of mostly spongy bone tissue to maximize shock absorption. (97)

A

Short bones

77
Q

Flat bones (98)

A

Includes the sternum, scapulae, ribs, ilium, and cranial bones.

78
Q

Flat bones are made up of two layers of compact bone tissue surrounding a layer of spongy bone tissue. Because of this, what functions does it serve within the skeletal framework? (98)

A

Flat bones provide protection of internal structures and are attachment sites to muscle.

79
Q

Vertebrae, pelvic bones, and certain facial bones fit into this category of “types of bones.” However, they don’t fit into the characteristics of the other categories. (98)

A

Irregular bones

80
Q

Arthrokinematics (99)

A

The motion of the joints in the body

81
Q

Synovial joints (99)

A

Joints that are held together by a joint capsule and ligaments; type of joint most associated with movement in the body.

82
Q

Essential for lubricating the joint surfaces, this substance also helps to reduce excessive wear and to nourish the cartilage cells that line the joint (99)

A

Synovial fluid

83
Q

Gliding joint (100)

A

A non-axial joint that has the simplest movement of all the joints; movement is either back and forth or side to side. An example would be the carpals of the hand.

84
Q

Condyloid joint (100)

A

Movement of this joint predominately occurs in one plane (flexion and extension in the sagittal plane).

85
Q

Hinge joint (100)

A

A uniaxial joint that allows movement predominately in one plane of motion, the sagittal plane.

Examples would be the elbow, interphalangeal (toe), and ankle.

86
Q

Saddle joint (100)

A

Only found in the carpometacarpal joint in the thumb. This joint allows movement in the sagittal plane (flexion and extension), the frontal plane (adduction and abduction), and some movement to produce circumduction (circular motion).

87
Q

Pivot joints (100)

A

These joints only allow movement in one plane (rotation, pronation, and supination in the transverse plane).

These joints are found within the atlantoaxial joint (base of the skull) and the proximal radioulnar joint (elbow).

88
Q

Ball-and-socket joints (100)

A

The most mobile of the joints and can move in all three planes of motion.

Examples would be at the shoulder and hip.

89
Q

Nonsynovial joints (100)

A

Joints that do not have a joint cavity, connective tissue, or cartilage.

Examples would be the sutures of the skull

90
Q

Recovering from an injury can take longer (aprox 6 weeks), due to stressors place on the body. This is due to what connective tissue that connects bone to bone? (103)

A

Ligaments.

Ligaments have poor vascularity, meaning that ligaments do not repair well and may be slower to adapt to stresses placed on the body, such as stress caused by exercise.

91
Q

Stabilization system (104)

A

The muscles whose primary function is to provide joint support and stabilization.

92
Q

Global muscular system (105)

A

System composed of four subsystems that are designed for larger muscles to work synergistically (assists the prime mover) in larger movement patterns.

93
Q

Deep Longitudinal Subsystem (105)

A

Includes the peroneus longus, anterior tibialis, long head of the biceps femoris, sacrotuberous ligament, thoracolumbar fascia, and erector spinae. Working together synergistically, they create contracting tension to absorb and control ground reaction forces during gait.

94
Q

Posterior Oblique Subsystem (105)

A

This includes the latissimus dorsi, contralateral gluteus maximus, along with the thoracolumbar fascia creating a fascial bridge for the cross body connection. They create a pulling force across the thoracolumbar fascia and stabilization force at the sacroiliac joint. This system works concurrently with the DLS during gait.

95
Q

Anterior Oblique Subsystem (106)

A

The muscles included in this system are the internal and external obliques, adductor complex, and the hip external rotators. This system contributes to rotational movements, leg swing, and stabilization. Both the AOS and the POS work together in enabling rotational force production in the transverse plane.

96
Q

Lateral Subsystem (108)

A

Composed of the gluteus medius, tensor fascia latae, adductors (ipsilateral), and the quadratus lumborum (contralateral). Together these muscles are tasked with creating and maintaining frontal plane stabilization of the LPHC movement patterns.

97
Q

Reciprocal Inhibition (108)

A

When the muscles on one side of a joint relax to allow the muscle on the other side to contract appropriately.

98
Q

Length-tension relationship (109)

A

Refers to the resting length of a muscle and the tension the muscle can produce at that resting length.

99
Q

Force-couple relationship (110)

A

Muscle groups moving together to produce movement around a joint.

100
Q

Motor output (110)

A

Response to stimuli that activates movement in organs or muscles.

101
Q

Motor behavior (110)

A

Motor response to internal and external environmental stimuli.

Refers to how the nervous, muscular, and skeletal system interact to produce movement.

It is the collective study of these three concepts: Motor control, learning, and development.

102
Q

Kinetic chain (112)

A

The combination and interrelation of the actions of the nervous, muscular, and skeletal systems to create movement.

103
Q

Pattern Overload (113)

A

Repetitive movement patterns that can place stress on the body over time.

RSI = pattern overload

104
Q

Repetitive stress injury (113)

A

Injury due to pattern overload

105
Q

Suboptimal positioning (114)

A

Less than optimal body positioning that when repeated can cause poor motor patterns and can lead to abnormal stress and pattern overload.

The repetition of poor movement patterns can lead to poor motor patterns, which in turn, leads to abnormal stresses on the body and pattern overload.

106
Q

Repetitive lack of motion (114)

A

Frequent immobility, which holds the potential for repetitive stress injuries.

107
Q

Unbalanced training (114)

A

When individuals focus solely more on certain muscles groups over others. When resistance training is not balanced, the posture will not be either.

108
Q

Hypomobility (114)

A

Decrease in normal movement and functionality of a joint, which affects range of motion.

109
Q

Altered reciprocal inhibition (115)

A

The process by which a short muscle, a tight muscle, and/or myofascial adhesions in the muscle cause decreased neural drive of its functional antagonist.

110
Q

Synergistic dominance (115)

A

When synergists take over function for a weak or inhibited prime movers.

111
Q

What are the five kinetic chain checkpoints? (116)

A

Foot and ankle, knee, LPHC, shoulder girdle, and head (cervical spine).

112
Q

Tensegrity (116)

A

Refers to a skeletal structure in which compression and tension provides its form. Thus providing stability and efficiency in mass and movement.

113
Q

Pelvo-ocular reflex (120)

A

The pelvic girdle and lower extremities will move in response to the positioning of the head and other visual cues presented to an individual. Simply put, as the head moves forward, the pelvis will reflexively rotate anteriorly to readjust ones center of gravity.

114
Q

Cardiorespiratory system (121)

A

System of the body composed of the cardiovascular and respiratory systems.

115
Q

Cardiovascular system (121)

A

System of the body composed of the heart, blood, and blood vessels.

116
Q

Respiratory system (121)

A

System of the body composed of the lungs and respiratory passages that collect oxygen from the external environment and transport it to the bloodstream.

117
Q

Veins (123)

A

The blood vessels that transport blood into the heart.

118
Q

Ventricles (123)

A

The inferior chambers of the heart that receive blood from their corresponding atrium and, in turn, force blood into the arteries.

119
Q

Arteries (123)

A

Vessels that transport blood away from the heart.

120
Q

Atrioventricular valves (123)

A

Valves that allow for the proper blood flow from the atria to the ventricles.

121
Q

Stroke Volume (124)

A

Refers to the amount of blood pumped out of the heart with each contraction. (the left ventricle.)

122
Q

Cardiac output (124)

A

It is the heart rate multiplied by the stroke volume; a measure of the overall performance of the heart.

123
Q

What muscles are utilized during inspiration? (128)

A

Diaphragm, external intercostals, scalenes, sternocleidomastoid, and the pectoralis major.

124
Q

The transportation of air in and out of the body utilizing all components of the respiratory pump is referred to?(129)

A

Ventilation

125
Q

Maximal oxygen consumption VO2 max (131)

A

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

126
Q

Gland (131)

A

An organ that secretes hormones into the bloodstream to regulate a variety of bodily functions, such as mood, growth and development, tissue function, or metabolism.

127
Q

Hormones (132)

A

Chemical messengers that enter the bloodstream and attach to target tissues and organs.

128
Q

Target cells (132)

A

Have hormone-specific receptors, ensuring that each hormone will communicate only with specific target cells.

129
Q

name a few of the functions of the endocrine system (132)

A

Triggering muscle contraction, stimulating protein and fat synthesis, activating enzyme systems, regulating growth and metabolism, and determining how the body will respond to stressors.

130
Q

What is considered to be the “master gland” of the endocrine system and why?

A

The pituitary gland. The pituitary gland controls all of the functions of the glands within this system.

131
Q

Epinephrine and norepinephrine are considered what…? (133)

A

Catecholamines

132
Q

In preparation for physical activity the hypothalamus triggers what gland to produce more epinephrine?

A

Adrenal glands

133
Q

What is the primary responsibility of testosterone within the body of males and females? (133)

A

The growth and repair of tissue.

134
Q

What can potentially lead to elevated cortisol levels?

A

Chronic stress from overtraining, excessive stress, poor sleep quality, and inadequate nutrition have the potential to increased cortisol levels.

135
Q

Cortisol is associated with what primary function within the body? (134)

A

Associated with the breakdown of tissue.

136
Q

What possible side effects can be experienced with the elevation of cortisol levels? (134)

A

Catabolism, or the breakdown of muscle tissue, decreased fat utilization, increased body composition (specifically abdominal fat), and a decrease in metabolism.

137
Q

How does cortisol activate within the body? (134)

A

Acute stress, such as exercise can cause the adrenal glands to secrete cortisol. This activation of cortisol serves to maintain the energy supply through the breakdown of carbohydrates, fats, and protein.

138
Q

What are some of the responsibilities of growth hormone? (134)

A

Increases the development of bone and muscle, and the promotion of protein synthesis and fat burning; it also strengthens the immune system.

139
Q

What are some of the responsibilities of thyroid hormones (134)

A

Carb, fat, and protein metabolism, basal metabolic rate, protein synthesis, heart rate, breathing rate, body temperature, and sensitivity to epinephrine.

140
Q

Research has indicated that the increase in testosterone and growth hormone are due to these two types of training? (134)

A

The increase primarily after hypertrophy training and moderately with maximum strength lifts.

NASM CPT (8 decks)

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