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NB > Chapter 5 & 17 > Flashcards

Chapter 5 & 17 Flashcards

(70 cards)

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1
Q

What classifies OVERWEIGHT

A

BMI =25-29.9

or 25 - 30 lbs over their weight based on their height

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2
Q

5 main functions of SKELETON STSTEM

A 
Provide form and shape 
Protection
To allow bodily movement
To produce blood for the body
To store minerals
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3
Q

Cervical Spine

A

7 vertebrae

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4
Q

Thoracic Spine

A

12 Vertebrae

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5
Q

Lumbar Spine

A

5 Vertebrae

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6
Q

Sacrum

A

5 fused vertebrae

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7
Q

Coccyx

A

Tailbone

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8
Q

Function of blood

A 
TRANSPORT:
Oxygen/nutrients to tissues
Tissues’s waste products
Hormones into the organs & tissues
Carry heat in body

REGULATION: temp and acid balance

PROTECTION:
clotting preventing bleeding
Keep special immune cells to fight disease

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9
Q

How long is Glycolysis duration?

A

30-50 seconds

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10
Q

RQ .07

A

Fat supplying 100% of fuel for metabolism

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11
Q

RQ of 1.0

A

Carbs supply 100% of fuel

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12
Q

Metabolism

A

All the chemical reactions that occur in body to maintain itself

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13
Q

EXERCISE METABOLISM

A

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

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14
Q

What are Substrates?

A

Material or substance on which an enzyme acts

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15
Q

Name 3 Substrates

A

Proteins
Carbs
Lipids (fats)

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16
Q

What best describes the myosin and actin overlap?

A

Length Tension Relationship

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17
Q

Sagittal Plane

A

Coronal Axis
Splits L&R
EXTENSION &FLEXION

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18
Q

Frontal Plane

A

Breaks body to Frontal & Postural

Anterior- Posterior Axis
Abd Add
Eversion / Inversion
Side shuffle side lunge

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19
Q

Transverse

A

Divides to upper & lower
Longitudinal Plane
Trunk rotation
Throwing, golfing, swinging bat

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20
Q

4 types scapular motion

A

Retraction - shoulders together
Protraction- shoulders move away
Depression- shoulder move down
Elevation - move toward ears

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21
Q

Grams of protein for sedentary adult per kilo of body weight daily

A

0.8 (0.4 g/lb)

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22
Q

How many grams protein per kg for strength athletes

A

1.2-1.7 (0.5-0.8 g/lb)

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23
Q

How many grams protein per kg for Endurance athletes?

A

1.2-1.4(0.5-0.6g/lb)

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24
Q

Recc. % of total calories from carbs?

A

Between 45&65 of total calories

4 cal/gram

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25
Recc % protein of total calories
10-35% | 4 cal/gram
26
Recc % of fats of total caloric intake
20-35% | 9cal gram
27
Types fats
MONOSATURATED increase good HDL 1 double bond on carbon chain POLYUNSATURATED Increase good cholesterol- made of essential fatty acids not found in body SATURATED- inc. bad LDL cholesterols NO double bond TRANSFATTY ACIDS Adds hydrogen to unsaturated fatty acid. Lowers good raises bad
28
How many bones in vertebral column
24 total
29
Endomysium
Deepest latte of muscular connective tissue that covers muscle fibers
30
V02 Max
Max oxygen consumption ti measure of cardio fitness
31
Cardio respiratory fitness | Measure
VO 2 max | Anywhere from 11-23 METS
32
Cardiac Output
Heart rate x stroke volume
33
Average blood for adult
4-6 liters
34
Mediastinum
Space in chest behind lungs | Holds all internal organs of chest
35
How much does a heart weigh
300 g | Size of fist
36
SINOATRIAL NODE | SA node
Pacemaker for the heart Cardiac tissue in R Atrium Electric signals
37
Muscles in respiratory-pump | Inhalation
Scalene Pec minor Sternocleidomastoid Diaphragm
38
Glucose
Primary end product after digesting carbs Sugar Fluids, tissues and fruits
39
What pathway produces the most ATP?
GLUCONEOGENESIS
40
Recc amount of daily fiber
38 grams of fiber ea day | Minimum 25g
41
Function of lipids
Carriers of vitamins | K A D E
42
AI
Adequate intake | Only used when RDA not established
43
UL | Tolerable Upper Intake Level
Highest level of nutrient intake likely to have no risk
44
Repetition Tempo
``` A= Eccentric B= Isometric C= Concentric ```
45
Describe myosin:actin overlap
Length attention Relationship
46
Recc Protein
10-35% of total calories | 4 cal/gram
47
Caffeine
3-6mg per kilo of body weight 1 hour before workout Demonstrated ergogenic effects for endurance events longer than 1 hour
48
Creatine
2-5 g per day to maintain (First 5-7 days 20g) Strength athletes Rapidly regenerate ATP from ADP to maintain high intensity
49
OBESE
having BMI 30 or more | 30 lbs overweight
50
Motor Unit
One or more motor neurons and the muscle fibers it innervates EITHER ALL FIRE OR NONE WILL FIRE A unit cannot partially fire
51
Endocrine System
``` Hormones Testosterone Estrogen Insulin Cortisol ```
52
CORTISOL
Catabolic Hormone Secreted by Adrenal Glands Maintain energy supply thru breakdown of carbs fats protein
53
Glucose
Carb Primary energy source during vigorous exercise Principal fuel for brain Pancreas regulates control of blood glucose Produces: Insulin Glucagon
54
Insulin
Regulated energy and glucose metabolism Take up glucose from blood and stores it as glycogen in liver and muscle
55
Respiratory pump
Thoracic and abdominal structures helping with contraction and expansion of lungs
56
Muscles comprising respiratory pump INHALATION
Scalene Pec Minor Sternocleidomastoid Diaphragm
57
Muscles comprising respiratory pump EXHALATION
Internal Intercostals | Abs
58
Triglycerides
3 fatty acids connect to glycerol | Makes up most of day storage in human body
59
GLUCONEOGENESIS
When glucose is formed from a non carbohydrate (Like fat or protein) *PRODUCES MOST ATP
60
Davis Las
Soft tissue models along lines of stress. When it rebuilds itself it does so randomly- usually not the same way as muscle fibers
61
Relative Flexibility
Tendency of body to seek path of least resistance during functional movement patterns
62
Reciprocal Inhibition
Simultaneous relation of one muscle and contraction if it’s antagonist to allow movement Bicep brachii contracts while Tricep brachii relaxes (to allow movement to occur)
63
Example of synergistic dominance | Definition
Tight Psoas leads to alt recip. of Glute max Resulting in increased force output for synergist for hip extension (Hamstrings, adductor magnus) to compensate for weak glute max = faulty move patterns=arthrokinetic dysfunction =injury (hamstring strains) It’s a neuromuscular phenomenon
64
Arthrokenetic Dysfunction Definition Causes Example
Biomechanical and neuromuscular dysfunction leading to altered joint motion Caused by altered length tension relationships & Force Couple relationships Example squat with excess externally rotated feet forcing tibia and femur to also rotate exter =alters length tension relationships of knees and hips=shortening glutes decreasing ability to generate force=bicep Femoris &piriformis Become syn dominant=alt force couple=pain
65
Autogenic Inhibition
The process when neural impulses sensing tension (GTO’s) are >impulses that cause muscles to contract (Muscle Spindle). The contracting muscle is inhibited by its own receptors
66
Integrated Flexibility Continuum
CORRECTIVE Flexibility Phase 1 ROM joints/improve, muscle imbalances/correct altered joint motion. SMR & static stretching20-30 sec ACTIVE Phase 2,3,4 Foam & active iso stretching. Improve extensibility of soft tissue, increase neuromuscular efficiency by using reciprocal inhibition FUNCTIONAL SMR & dynamic phase 5
67
Cumulative Injury Cycle
Tim’s&Adams Cycle repeat ``` Tissue Trauma Inflammation Muscle Spasms Adhesions Altered neuromuscular control Muscle imbalances Cycle repeats ```
68
Active iso stretch time
1-2 sec for 5-10 reps
69
Dynamic stretch time
10 reps 3-10 exercises
70
RPE
``` Borg scale 6-20 6- no exertion at all 7- extremely light 9- very light 11-light 13 somewhat hard 15-hard 17-very hard 19 extremely hard 29-max exertion ```

NB (6 decks)

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