cpt study Flashcards
(134 cards)
1
Q
The body’s ability to to sense the relative position of adjacent parts of the body
Ex: when walking our feet give us proprioception about the type of surface we are on.
A
Proprioception
2
Q
specialized structures that recognize pressure in tissue and transmit signals to sensory nerves.
A
Mechanoreceptors
3
Q
sensory receptors in the muscles that are parallel to the muscle fibers and are sensitive to change in muscle length. Spindles stretch with muscle and sends information to CNS.
helps to prevent muscles from stretching too far or too fast
A
Muscle Spindles
4
Q
sensory receptors that are located at the point where the skeletal muscle fibers insert into the tendon. Sensitive to change in tension at the rate of change
causes the muscle to relax
A
Golgi Tendon Organs
5
Q
Connective Tissue UNDER fascia that acts as an outer layer of the whole muscle
A
Epimysium
6
Q
Connective tissue acts as an outer layer of fascicles
A
Perimysium
7
Q
Between the individual muscle fibers
A
Endomysium
8
Q
“Slow-Twitch”,smaller in size, less force produced, long term contractions (stabilization)
A
Type 1 Muscle Fiber
9
Q
Fast-twitch, larger, quick to fatigue, force and power exercises
A
Type 2 Muscle Fiber
10
Q
Prime Mover, main muscles
ex: chest press–> Pectoralis major
A
Agonist
11
Q
Assist prime mover
ex: Chest press–> ant deltoid, tricep
A
Synergist
12
Q
Stabilizes while prime mover and assist work.
Chest press–> rotator cuff
A
Stabilizer
13
Q
Oppose Prime mover, chest press–> posterior delt
A
Antagonist
14
Q
gather DEOXGENATED blood returning to the heart from ENTIRE BODY
A
Right Atrium
15
Q
gathers OXYGENATED blood coming from the LUNGS
A
Left Atrium
16
Q
thin walls pumps under low pressure. Pumps to lungs
A
Right ventricle
17
Q
Thick walls, pumps under high pressure to rest of body
A
Left Ventricle
18
Q
All of the chemical reactions that happen in our body to maintain itself. Nutrients are acquired, transported and used by the body.
A
Metabolism
19
Q
Bioenergetics as it relates to the unique physiologic changes and demands on the body during excercies
A
Exercise Metabolism
20
Q
where enzymes act
A
Substrates
21
Q
Sugars, starches, and fiber. Provide the body with a source of fuel and energy required for all daily activities.
A
Carbohydrates
22
Q
a simple sugar that comes from the digestion of carbs that is transported through the blood and is used or stored as energy
A
Glucose
23
Q
the stored form of carbs, when needed it converts to glucose and used
A
Glycogen
24
Q
a secondary source of energy
A
Fat
25
come from fats, when calories are consumed nut not used they are converted and stored in fat cells
Trigylcerides
26
Amino Acids that build and repair body tissues and structures. A third energy source, usually not until starvation.
Recommended 0.8 g per day Adults
1.2-1.7 g per day strength athletes
1.2-1.4 g endurance athletes
1g =4 calories
Protein
27
glucose form from non carb sources like amino acids
Gluconeogenesis
28
Energy storage and transfer unit in the cells. When chemical bonds that hold it together are broken, energy is released
Adenosine Triphosphate (ATP)
29
Simplest and fastest, occurs without oxygen (anaerobic), provides energy for high intensity, short-duration
ex: power and strength
ATP-PC system
30
Produces lots of energy for 30-50 sec. Typical because it falls in the time frame of 8-12 reps
Glycosis System
31
most complex
Oxidative system
32
breakdowns triclgycerides into free fatty acids to produce more ATP
B- oxidation
33
higher intensity workouts require greater contribution from fat despite the increse in need of fuel source from carbs
Myth of Fat Burning Zone
34
internal and external forces acting on the human body and the effect produced
Biomechanics
35
above a reference point
Superior
36
below a reference point
inferior
37
reference closest to the center of the body or reference
Proximal
38
reference furthest away
Distal
39
Reference in front of the body
Anterior
40
Reference in the back of the body
Posterior
41
Reference in the middle of the body
Medial
42
Reference to the outside of the body
Lateral
43
refers to a position on the opposite side of the body
Contralateral
44
Positioned on the same side of the body
ipsilateral
45
movements of flexion or extension
ex: front lunge, bicep curl, squat
sagittal plane
46
movements lateral
ex: side lunges, side lat raise
Frontal plane
47
divides body in upper and lower halves
Transverse Plane
48
movement TOWARD the midline of the body
adduction
49
movement AWAY from the midline of the body
Abduction
50
Constant muscle tension
ex: eccentric, concentric
Isotonic
51
constant muscle length
isometric
52
The speed of movement is fixed. Usually seen in Rehab facilities
isokinetic
53
characterized by how much and direction, influenced applied by one object to another
Force
54
a force that produces rotation
Torque
55
walking or jogging; Builds aerobic base and aids in recovery Maximal HR x .65 (.75)
Training Zone 1
56
Group Exercise classes, spinning; Increases Aerobic and Anerobic Endurance Maximal HR x .76 (.85)
Training zone 2
57
220-age
Estimated Maximal Heart Rate
58
Weight proportional to height BMI= [weight(lbs)/height(inchxinch)] x 703
Body Mass Index
59
96 steps per minute for 3 minutes. Record HR for 60 sec and locate recovery pulse on chart and determine which training zone
YMCA 3 minute step test
60
Clients walks a mile on treadmill and HR and time are recorded after. Use formula
Rockport Walk Test
61
Short muscles: gatsrocnemius, soleus, adductors, hip flexor complex, biceps femoris
Long Muscles; anterior and posterior tibilas, vastus medium, gluteus medius-maximus, hip external rotators
Increased knee adduction, knee internal rot, foot pronation
Injuries: planter faciitis, shin splints, patellar tendonitis, low back pain
Pronation Distortion Syndrome (ASHA)
62
Short muscles: gastr, soleus, hip flexor, adductors, lattismus dorsi, erector spine
Long muscles: ant/pos tibilias, glutes max/med, transversus ab, internal oblique
anterior knee pain, low back injuries
Lower crossed syndrome (high butt)
63
short muscles: upper traps, sternocleidomastoid, lattismus dorsi, teres major, pec major/minor
long muscles: rhomboids, mid traps, lower traps, teres minor,
scapular elevation and dec shoulder extension and rotation
Upper Crossed Syndrome (hunch back)
64
sit the height of a chair, arms and elbows fully extended above head. The tibia and torso should be in line
Comps: low back arch, inward knees, flat feet, forward lean, arms fall forward ( 5 reps)
Overhead Squat Assessment
65
does knee adduct and internally rotate (5 each leg)
single leg squat assessment
66
does low back arch, shoulders elevate, head move forward? (20 reps)
Pushing assessment
67
same as pushing assessment (20 reps)
Pulling assessment
68
Muscular endurance of the upper body (60 sec)
Push up Test
69
measure upper extremity agility and stabilization. Alteranate touching the opposite hand (15 seconds)
Davies test
70
measures lower extremity agility and coordination. clients hops in each box single legged, and will have time added if hands come off hips, other leg touches ground, wrong square, does not go back to center.
Shark Skill Test
71
warm up light 8-10 reps
add weight perform 3-5 reps, rest, and increase weight
Upper Extremity test: Bench
72
the ability to move a joint through its complete range of motion
Flexibility
73
Soft tissues ability to be elongated or stretched
Extensibility
74
combination of flexibility and the nervous system's ability to control the rom effficiently
Dynamic ROM
75
the ability of the nervous system to recruit the correct muscles (agonist, antagonist, synergist, and stabilizers) to produce force (concentric), reduce force (eccentric), and dynamically stabilize (isometric) the body in all 3 planes of motion.
Neuromuscular Efficiency
76
Predictable patterns of muscle imbalances
Postural Distortion Patterns
77
the body's tendency to seek the path of least resistance
Relative Flexibilityv
78
Alteration of muscle length surrounding a joint
Cause: postural stress, repetitive movement, lack of core strentgh
Muscle Imbalance
79
simultaneous contraction of one muscle and the relaxation of its ANTAGONIST
EX: Bicep curls- biceps brachii contract while triceps brachii relaxes
Reciprocal Inhibition
80
a tight AGONIST causes a decrease in the function of it ANTAGONIST
EX: tight hip flexor (psoas) would decrease neural drive of the hip extensor (gluteus maximus)
Altered Reciprocal Inhibition
81
when the synergist take over for a weak prime mover. May cause faulty movement patterns
EX: tight hip flexor -> decrease glute -> increase force from synergist (hamstring complex, adductor magnus).
Synergistic Dominance
82
motion of the joints
Arthrokinematics
83
biomechanical and neuromuscular dysfuction leading to altered joint motion
Arthrokinetic Dysfunction
84
occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction
Autogentic Inhibition
85
constantly repeating the same pattern of motion, which could place abnormal stress on the body
Pattern Overload
86
states that soft tissue models along the lines of stress
Davis's Law
87
traditional; the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
Static Stretching
88
suggested for pre-activity warm up; process of using agonist and synergist to dynamically move the joint into range of motion. 5- 10 reps/ 1-2 seconds
Active- Isolated Stretch
89
uses the force production and the momentum of the body to take a joint through the full ROM
ex: prisoner squates, multiplanar lunges
Dynamic Stretching
90
by applying gentle force to a knot the muscle fibers are altered from a bundled bunch to a straighter line.
Myofascial Release (FOAM ROLL)
91
The ability of the respiratory system to supply oxygen-rich blood to skeletal muscles during physical activity
Cardiorespiratory Fitness
92
planned training programs that improve physiological, physical, and performance adaptations
Integrated cardiorespiratory training
93
The level of demand that a given activity places on the body
Intensity
94
the highest rate of oxygen transport and utilization achieved at maximal physical exertion
Maximal Oxygen Consumption
95
Frequency, Intensity, Time, Type, Enjoyment
FITTE
96
excessive volume and a lack of proper rest and recovery
Overtraining
97
used to recruit the local core stabilizers by drawing the navel in toward the spine
Drawing-in-maneuver
98
when the abdomin, lower back, and butt muscles are all contracted at the same time
Bracing
99
provides support from vertebrae to vetebrae
EX: Transversus abdominis, internal oblique, pelvic floor muscles, diaphragm
Local Stabilization System
100
muscles that attach from the pelvic to the spine, transfer loads between upper and lower extremities.
Ex: Psoas MAjor, external oblique, portions of internal oblique, gluteus medius, adductor complex
Global Stabilization System
101
marching, floor bridge, prone cobra,
prone iso abs (plank): Regressions- push up position, push up position w/ knees down, hands on bench feet on ground
Core- Stabilizing Exercises
102
Ball Crunch (progress: raise arms overhead), back extensions, reverse crunch, cable rotation
Core- Strength Exercises
103
Rotation Chest pass, medball pulloverthrow, Front MB oblique throw, soccer throw
Core- Power Exercises
104
ability of muscles to exert maximal force output in a minimal amount of time.
Rate of force production
105
quick,powerful exercises
phases: eccentric (loading), amortization (dynamic stabilization), concentric (unloading)
Plyometric Training
106
the ability to move the body in one direction as fast as possible
Speed
107
number of strides in a given time
Stride Rate
108
the distance covered with each stride
Stride Length
109
proper alignment of leading leg and pelvis, dorsiflexed ankle, knee flexion, hip flexion,and neutral pelvis
Frontside Mechanics
110
Proper alignment, ankle plantarflexion, hip extension, knee extension, neutral pelvis
Backside Mechanics
111
ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining posture
Agility
112
the ability to react and change body position with maximal rate of force in all planes of motion
Quickness
113
how the body responds and adapts to stress
Stages: Alarm Reaction, Resistance DEvelopment, Exhaustion
General Adaptation Syndrome (GAS)
114
states that the body will adapt to the specific demands being placed on it
Specific adaptation to imposed demands (SAID) Principle
115
important components that specify how each exercise is to be performed
Acute Variables
116
AMOUNT of physical training performed in a specified period
Training Volume
117
number of training sessions performed during a specific period (usually 1 week)
Training Frequency
118
timeframe from the start of the workout to the end OR length of time (weeks) spent in one phase of training
Training Duration
119
process by which a living organism assimilates food and uses it for growth and repair of tissues
Nutrition
120
expression of energy, equal to 1,000 calories
Calorie
121
1. Isoleucine
2. Leucine
3. Lysine
4.Methionine
5. Phenylalanine
6. Threonine
7. Tryptophan
8. Valine
Essential Amino Acids
122
Monosaccharide: single sugar units connected to make glucose
Disaccharides 2 sugar units (sucrose [sugar], lactose[milk]
Polysaccharides: longs chains of mono. Complex carbs(starch/fiber)
Types of Carbohydrates
123
38 g/day -> young men, 25 g/day -> young women
Daily recommendation for Fiber
124
Saturated: risk for heart disease, raise bad cholesterol
Unsaturated: increase good cholesterol
Monounsaturated: ONE double bond, olive & canola oil
Polyunsaturated: >One double bond, cold water fish
Fatty Acids
125
most concentrated energy source.
1 g = 9 calories
preserve body heat, regulate nutrients in cells, protects organs, prolonges digestion
Lipids (Fats)
126
men= 3.0 L (13 cups) daily
women = 2.2 L (9 cups) daily
(add 8 ounces of water for every 25 lbs over ideal weight)
Water consumption Recommendations
127
< 10% of calories from sat fats, increase physical activity, dec food and bev calories, limit alcohol, 4-6 meals a day, avoid processed food
Altering Body Composition: FAT LOSS
128
postworkout window- ingest protein and carbs within 90 minutes, spread protein throughout the day, 4-6 meals a day
Altering Body Composition: LEAN MASS
129
enhances athletic performance. Creatine- Typical dosage 20 grams per day for 5-7 days then 2-5 grams per day for maintenance. Increase in 4-5 lbs, maintenance safe for 2-5 years
Ex: Creatine, builds muscle mass, strentgh, and anerobic performance. Stimulants
Ergogenic Aids
130
Maintenance, Action, Preparation, Contemplation, Precontemplation
Stages of change
131
Specific: detailed description of goal
Measurable: quantifiable goals
Attainable: right mix that are challenging but in reach
Realistic: the individual truly believes it can be done
Timely: A specific date of completion
SMART goals
132
aim to change a client's thoughts and attitudes toward exercise and physical activity
Cognitive Strategies
133
help clients come up with a positive list pertaining to exercise
Positive Self-Talk
134
the process created to produce internalized experience to support
Exercise Imagery
