Domain 1 Flashcards
(196 cards)
1
Q
Nervous System
A
communication network within the body
2
Q
Central Nervous System (CNS)
A
brain and spinal cord; coordination activity of the body
3
Q
Peripheral Nervous System
A
nerves connecting the CNS to the rest of the body and environment
4
Q
Peripheral Nervous System SUBDIVISIONS
A
Somatic and Autonomic
5
Q
Somatic
A
serves outer areas of the body and skeletal muscle; voluntary
6
Q
Autonomic
A
involuntary system (ex. heart and digestion)
7
Q
Autonomic Subdivisions
A
Parasympathetic and Sympathetic
8
Q
Parasympathetic
A
decreases activation during rest and recovery
9
Q
Sympathetic
A
increases activation to prep for activity
10
Q
Neuron
A
functional unit of the nervous system
11
Q
Motor (efficient) Neurons
A
transmit nerve impulses from CNS to effector sites
12
Q
Sensory (afferent) Neurons
A
respond to stimuli; transmit nerve impulses from effector sites to CNS
13
Q
Mechanoreceptors
A
sense distortion in body tissue
14
Q
Types of Nervous System Functions
A
Sensory, Integrative, and Motor
15
Q
Sensory
A
changes in environment
16
Q
Integrative
A
analyze and interpret
17
Q
Motor
A
the neuromuscular response
18
Q
Joint Receptors
A
respond to pressure acceleration, and deceleration of joint
19
Q
Golgi Tendon Organs
A
sense changes in muscular tension
20
Q
Muscle Spindles
A
sense changes in muscle length
21
Q
Tendons
A
connect muscle to bone; provide anchor for muscles to produce force
22
Q
Fascia
A
outer layer of connective tissue surrounding a muscle
23
Q
Fascicles
A
bundle of individual muscle fibers
24
Q
Layers of Muscle Fiber (out to in)
A
- Epimysium
- Perimysium
- Endomysium
- Muscle Fiber
25
Muscle Fiber
cellular components and myofibrils encased in a plasma membrane
26
Sarcomere
produces muscular contraction; repeating sections of action and myosin
27
Sliding Filament Theory
thick and thin filaments slide past one another, shortening the entire sarcomere
28
Type 1 (slow twitch) Muscle Tissue
smaller size; fatigue slowly
29
Type II (fast twitch) Muscle Tissue
larger size, quick to produce maximal tension; fatigue quickly
30
Motor Unit
one motor neuron and the muscle fibers it connects with
31
Neural Activation
contraction of a muscle generated by neural stimulation
32
Neurotransmitters
chemical messengers that transport impulses from nerve to muscle
33
Local Stabilization System
attached directly to vertebrae
34
What Does the Local Stabilization System Consist of?
transverse abdominis (between pelvis and ribs), internal oblique, multifidus, pelvic floor, diaphragm
35
Global Stabilization System
attach from pelvis to spine
36
What Does the Global Stabilization System Consist of?
quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique
37
Movement System
attach spine and/or pelvis extremities
38
What does the Movement System Consist of?
latissimus dorsi, hip flexors, hamstring complex, quadriceps
39
Axial Skeleton
skull, rib cage, and vertebral column
40
Appendicular Skeleton
upper and lower extremities, shoulder and pelvic gridles
41
Skeletal System Functions
supports, protects, allows bodily movement, produces blood, stores minerals
42
Depressions
flattened or indented portions of a bone; can be muscle attachment sites
43
Process
projection protruding from a bone, muscles, tendons, and ligaments can attach
44
Ligaments
connects bone to bone; little blood supply, low to heal
45
Arthrokinematics
joint motion
46
Non-Synovial Joints
no joint cavity, connective tissue, or cartilage; little to no movement
47
Synovial Joints
held together by joint capsule and ligaments; associated with movement
48
Major Motion Types
roll, slide, spin
49
IMPORTANT Joint Types to know
Hinge and Ball-and-Socket
50
Hinge
elbows, ankles; sagittal plane movement
51
Ball-and-Socket
shoulders, hips; most mobile, all three planes of motion
52
Weight-Bearing Exercise
the best method to strengthen bones
53
Endocrine System
system of glands; secretes hormones' to regulate bodily functions
54
Testosterone
responsible for male sex traits
55
Estrogen
influences fat deposition on hips, buttocks, and thighs; responsible for female sex traits
56
Growth Hormone
anabolic hormone, responsible for bodily growth up until puberty
57
Insulin
regulates energy and glucose metabolism in the body
58
Cardiorespiratory System
cardiovascular and respiratory systems
59
Cardiovascular System
heart, blood, and blood vessels
60
Cardiac Muscles
shorter, more tightly connected than skeletal muscle; voluntary
61
Atria
smaller, superior chambers of the heart; receive blood from vines
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Right Atrium
gathers deoxygenated blood returning to the heart
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Left Atrium
gathers oxygenated blood from the lungs
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Sinoatrial (SA) Node
located in right atrium; initiates impulses for heart rate; "pacemaker for heart"
65
FUNCTIONS OF BLOOD
Transportation, Protection, Regulation
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Ventricles
larger, inferior chambers of the heart; pump blood out
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Right Ventricles
pumps deoxygenated blood to lungs
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Left Ventricles
pumps oxygenated blood to the body
69
Arteries
carry blood away from the heart
70
Veins
transport blood back to the heart
71
Arterioles
small branches of arteries; end in capillaries
72
Capillaries
smallest blood vessels; site of gas, chemical, and water exchanges
73
Stroke Volume
amount of blood pumped with each contraction
74
Heart Rate
the rate at which the heart pumps; average untrained adults = 70-80 bpm
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Cardiac Output
volume of blood pumped per minute
76
Cardiac Output Formula
heart rate x stroke volume
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Respiratory System
lungs and respiratory passageways; brings in oxygen, removes CO2
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Inspiration
contracting inspiratory muscles to move air into lungs
79
Types of Inspiratory Muscles
Primary and Secondary
80
Primary Muscles
diaphragm, external intercostals
81
Secondary Muscles
scalene, pectoralis minor
82
Expiration
relaxing inspiratory muscles (passive), contracting expiratory muscles (active) to move air out
83
Types of Expiratory Muscles
internal intercostals and abdominals
84
Resting Oxygen Consumption (VO2)
3.5ml x kg (-1) x min(-1) = 1 metabolic equivalent (MET)
85
Abnormal Breathing Patterns
associated with stress and anxiety; may result in headaches, fatigue, poor circulation, and/or poor sleep patterns
86
What does Cardio Respiratory INCREASE
cardiac output, breathing efficiency, oxygen transport and use, use of fats for fuel, mental alertness, ability to relax and sleep, tolerance to stress, lean body mass, metabolic rate
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What does Cardio Respiratory DECREASE
resting heart rate, cholesterol, blood pressure, and the risks of heart disease, blood clots, depression, anxiety, obesity, and diabetes
88
Bioenergetics
study of energy in the human body
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Metabolism
process in which nutrients are acquired, transported, used, and disposed of by the body
90
Aerobic
requires oxygen
91
Anaerobic
without oxygen
92
Adenosine Triphosphate (ATP)
energy storage and transfer unit within cells
93
Anaerobic Threshold
where the body can no longer produce enough energy with normal oxygen intake
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Excess Post Oxygen Consumption (EPOC)
elevation of metabolism after exercise
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Energy Systems
ATP-PC >>> GLYCOLYSIS >>> OXIDATIVE SYSTEM
96
Biomechanics
science concerned with internal and external forces acting against the body
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Force
influence applied by one object to another, accelerates or decelerates the second object
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Torque
force that provides rotation
| *the closer the load to the point of rotation, the less torque it creates*
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Lever
rigid "bar" that rotates around a stationary fulcrum
100
1st Class
fulcrum in the middle (nodding head)
101
2nd Class
resistance in the middle (calf raise)
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3rd Class
effort in the middle (bicep curl); most common in human limbs
103
What are types of FRONTAL PLANE MOTIONS
adduction/abduction
lateral flexion
eversion/inversion
104
Examples of FRONTAL PLANES OF MOTION
side lateral raise
side lunge
side shuffle
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What are the types of SAGITAL PLANE MOTIONS
flexion/extension
106
Examples of SAGITAL PLANES OF MOTION
bicep curl
triceps pushdown
squat
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What the types of TRANSVERSE PLANE OF MOTIONS
rotation
| horizontal adduction/abduction
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Examples of TRANSVERSE PLANES OF MOTION
throwing
golfing
swing bat
trunk rotation
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Flexion
bending movement; decreases relative angle between elements
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Extension
straight movement; increases relative angle between segments
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Plantarflexion
extension at the ankle
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Dorsiflexion
flexion at the ankle
113
Abduction
movement in the frontal plane away from the middle (like the PF machine!)
114
Adduction
movement in the front plane toward the middle (again... PF machine)
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Horizontal Abduction
transverse plane arm movement
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Horizontal Adduction
transverse plane arm movement from lateral to anterior
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Internal Rotation
rotate toward the middle of the body
118
External Rotation
rotation away from the middle of the body
119
Concentric
moving in opposite direction of force, accelerates or produces force; muscle shortens
120
Eccentric
muscle develops tension while lengthening; decelerates force
121
Isometric
muscular force equal to resistive force, stabilizes force. no change in muscle length
122
Length-tension Relationship
resting length of a muscle and the tension it can produce at that length
123
Force-couple
muscles working together to produce movement
124
Force-velocity Curve
as the velocity of a contraction increases, concentric force decreases and eccentric force increases
125
If Concentric Contraction goes DOWN, what does Eccentric Contraction do?
Eccentric Contraction goes UP
126
Neuromuscular Efficency
ability to produce and reduce force, stabilize the kinetic chain in all three planes of motion
127
Structural Efficency
alignment of the musculoskeletal system that allows center of gravity to be maintained over a base of support
128
Davis's Law
soft tissue models along the lines of stress
129
Autogenic Inhibition
neural impulses that sense tension are greater than the impulses that cause muscles to contract; provides inhibitory effect to muscle spindles
130
Reciprocal Inhibition
simultaneous contraction of one muscle, and relaxation of its antagonist to allow movement
131
Relative Flexibility
tendency of the body to seek the path of least resistance
132
Pattern Overload
consistently repeating the same motion; places abnormal stresses on the body
133
Postural Distortion Patterns
predictable patterns of muscle imbalances
134
Altered Reciprocal Inhibition
muscle inhibition caused by tight agonist, which inhibits its functional antagonist
135
Synergistic Dominance
inappropriate muscle takes over function of a weak or inhibited prime mover
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Muscle Imbalance
alteration of muscle length surrounding a joint
137
Cumulative Injury Cycle
Tissue Trauma > Inflammation > Muscle Spasm > Adhesions > Altered Muscular Control > Muscle Imbalances
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Motor Behavior
motor response to internal and external stimuli
139
Motor Control
how the CNS integrates sensory information with previous experiences
140
Motor Learning
integration of motor control processes through practice, leading to a relatively permanent change to produce skilled movement
141
Sensorimotor Integration
cooperation of the nervous and muscular
142
Muscle Synergies
group of muscles that are recruited by the CNS to provide movement
143
Proprioception
cumulative sensory input from all mechanoreceptors that sense position and limb movements
144
Feedback
use of sensory information and sensorimotor
145
Types of Feedback
Internal and External Feedback
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Internal Feedback
sensory information is used by the body to reactively monitor movement and the environment
147
External Feedback
information provided by some external source (ex. fitness professional, recording, mirror to supplement the internal environment)
148
Carbohydrates
```
sugar
starches
celluloses
fiber
CHIEF SOURCE OF ENERGY
```
149
Monosaccharide
a single sugar unit (glucose, fructose, galactose)
150
Disaccharides
two sugar units (sucrose, lactose, maltose)
151
Polysaccharides
long chains of monosaccharide units linked together (starch, fiber)
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Fiber
complex carbohydrate; provides bulk in diet and intestinalis health; regulate absorption of glucose
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Soluble Fiber
dissolves by water; helps moderate blood glucose and lower cholesterol
154
Insoluble Fiber
does not dissolve in water
155
Glucose
simple sugar made by the body from carbs, fats, and sometimes protein; main source of fuel
156
Glycogen
complex carbohydrates used to store energy in live and muscle tissue
157
Glycemic Index
the rate carb sources raise blood sugar and the effect on insulin release
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Glycemic Index RATES
```
High = > 70
Moderate = 56-69
Low = <55
```
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!! QUICK FACTS ABOUT CARBS !!
```
Carbs:
provide nutrition that fat and protein can't
keeps glycogen stores full
helps maintain fluid balance
shares protein for building muscle
```
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Food Sources of Lipids
Monosaturated
Polyunsaturated
Saturated
161
Types of Monosaturated Foods
Olive Oil
Avocados
Peanuts
162
Types of Polyunsaturated Foods
Sunflower Oil
Soy Oil
Omega 3's
163
Types of Saturated Foods
Meat
Coconut Oil
Dairy
164
Functions of Lipids
1. cellular membrane structure and function
2. precursor to hormones
3. cellular signals
4. nutrient regulation
5. protecting organs
6. insulates the body
7. prolongs digestion
8. helps with satiety
165
Triglycerides
chemical form of most fat in food and in the body
166
Saturated Fatty Acid
raises "bad" LDL cholesterol
167
Trans-fatty Acids
used to increase shelf life in foods; raises bad and lowers good cholesterols
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Unsaturated Fatty Acid
increases "good" HDL cholesterol; decreases risk of heart disease
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Monosaturated Fatty Acid
lipid missing one hydrogen; one double bond
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Polyunsaturated Fatty Acid
lipids with more than one point of unsaturation
171
Protein
amino acids linked by peptide bonds
172
Essential Amino Acids
cannot be manufactures by the body; muse be obtained from food; there are only 8
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Non-Essential Amino Acids
can be manufactured by the body
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Micronutrients
vitamins and minerals needed for health
175
Toxicity
degree to which a substance causes harm
176
Hydration Fact 1
the body is approximately 60% water
177
Hydration Fact 2
sedentary adults should consume an average: 3L per day for MEN and 2.2L per day for WOMEN
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Hydration Fact 3
if exercises exceeds 60 min, use sports drinks containing up to 8% carbs
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Hydration Fact 4
drink an extra 8oz of fluid for every 25lbs over weight
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Hydration Fact 5
dehydration adversely affect circulatory function and decreases performances
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Calorie (lower case c)
amount of heat energy required to raise 1 gram of water by 1 degree C
182
Resting Metabolic Rate (RMR)
amount of energy expended at rest
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Thermic Effect of Food (TEF)
additional energy used for digestion; 6-10% of total energy expenditure
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Energy Expended During Physical Activity
around 20% of total energy expenditure
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PROTEIN Recommendation
```
4 calories per gram
sedentary adults: 0.4g/lb/day
strengthen athletes: 0.5-0.8g/lb/day
endurance athletes: 0.5 - 0.6 g
10-35% of diet
```
186
CARBOHYDRATES Recommendation
4 calories per gram
6-10 g/ kg/ day
25-38g from fiber
45-65% of diet
187
FAT Recommendation
9 calories per gram
20-35% of total food intake
High polyunsaturated -to - saturated ratio is desirable
188
Carbs for Performance
eat a high-carb meal 2-4 hours before exercise
eat 30-60g every hour during exercise lasting more than 60 min
eat 1.5 g/kg body weight 30 min after exercise to maximize glycogen replenishment
189
Dietary Reference Intake (DRI)
guidelines for adequate intake of a nutrient
190
Recommended Dietary Allowance (RDA)
average daily nutrient intake level to meet the requirement of nearly all healthy individuals
191
Tolerable Upper Intake (UL)
highest average daily intake level likely to pose no risk to health
192
Adequate Intake (AI)
recommended average daily nutrient intake level adequate for healthy individuals
193
Erogenic Aid
something that enhances athletic performance
194
Creatine
made in the body; can increase muscle mass, strength, and anaerobic performance during exercise
195
Caffine
3-6 mg/kg body weight 1 hour before exercises has the most effective ergogenic response; effects will occur on an individual basis
196
Prohormones and Anabolic Steroids
PROHIBITED BY THE WORLD ANTI-DOPING AGENCY
