Finals Flashcards
(114 cards)
1
Q
physical
A
eat well, exercise, regular medical exams, prevention
2
Q
emotional/mental
A
mental health, coping skills, self-health, acceptance
3
Q
intellectual
A
learning and growth, active mind, openness to new ideas
4
Q
spiritual
A
growth, purpose, meaningful life
5
Q
social
A
connection, support system, healthy people interactions, development/maintenance of meaningful relationships
6
Q
social
A
connection, support system, healthy people interactions, development/maintenance of meaningful relationships
7
Q
occupational
A
wellbeing in workplace, school, personal satisfaction
8
Q
environmental
A
healthy lifestyle by occupying happy stimulating environments
9
Q
financial
A
satisfaction w/ current and future financial situations
10
Q
what is included in the exercise RX?
A
Fitness goals, warm up, mode of EXS (FITT Principle), cool down
11
Q
what is the purpose of a warm up?
A
increase core muscle temp.
increase blood flow to active muscles
decrease risk of injuries
prevent DOMS
12
Q
what is the FITT principle?
A
Frequency- # of times per week
intensity- amt of stress or overload on body
time/duration- 20-60 min; high intensity= shorter; low intensity= longer
type- what kind of workout program
13
Q
what are the 4 types of adaptation?
A
neuromuscular (muscle memory)
muscle (6 weeks)
bone
cardiovascular
14
Q
adaptation
A
the body adjusting to meet the demands placed on it; greater the demand= greater the adjustment made
15
Q
Principle of Specificity/ Adaptation
A
specific adaptation/training
“practice makes perfect”
16
Q
Principle of Overload
A
greater than normal stress/load required for improvement to take place
progression- optimal levels of overload needed
17
Q
Principle of Reversibility
A
“use it or lose it”
18
Q
Principle of Recuperation
A
Recovery periods
19
Q
Individual differences
A
genetics, body shape/size, gender
20
Q
refined carbohydrates
A
unrefined CHO that has been turned into something else causing a loss of vitamins and minerals
21
Q
How does refined CHO affect digestion
A
- floods bloodstream as glucose
- if not used immediately–> increases insulin production
- erode system that allows CHOS to be utilized as energy
- Causes cells to become resistant to normal levels of insulin
- forces body to produce greater amts of insulin, triggering type 2 diabetes
22
Q
what is the glycemic index?
A
a scale that measures the foods and the affects it has on blood glucose levels
23
Q
high number on the glycemic index
A
quickly raises blood glucose levels
- high in HGF= obesity/ type 2 diabetes
- white bread, pretzels, fries, mashed potatoes
24
Q
low number on the glycemic index
A
small rise in blood glucose levels, reducing fat storage and raise HDLs in blood creating feeling of fullness
- sweet potato, wheat bread, beans, peanuts, apples
25
total CHL
made up of HDLs, LDLs, Triglycerides
26
HDLs
good CHL that absorbs CHL in the blood and carries it back to the liver
27
LDLs
carry CHL thruout body contributing to CVD
28
triglycerides
blood fat that circulates from butters/oils/fats
29
blood pressure
force/pressure of blood being exerted against artery walls that are controlled by nerve forces
30
heart rate
of times heart beats per minutes (RHR 60-80bpm)
31
stroke volume
amt of blood pumped per each beat (@ rest= 70mL, force of contraction)
32
cardiac output [HR x stroke volume]
amt of blood heart pumps out per minute (@ rest= 2.5 liters, max= 12.5 liters)
33
Immediate Energy System (Phosphagen System)
lasts 10-15 sec
-very high intensity
fueled by ATP and creatine phosphate
-sprints, jumps, shotput, high jump
34
Non-Oxidative Energy System (Glycolitic System)
does not need O2
lasts 15 sec- 2/3 minutes
lactic acid kicks in when glucose and glycogen are depleted
-400/800 meter sprints
35
Oxidative Energy System
-for activities that are longer than 3 minutes
- O2 required for ATP production
-fueled by carbs (high intense.)/fats (lower intense)
-ATP production 32-36
-long walks
36
Hypertension as a major form of CVD
-results from increased output of blood by the heart or increased resistance to blood flow from narrow, hardened arteries
37
factors of hypertension
genetics, smoking, diet, physical inactivity, stress, gender
38
why is it a problem?
a silent killer that decreases efficiency, weakening the pump overtime changing the mechanism
39
how is hypertension a major risk factor?
it occurs when blood exerts too much force against the vessel walls
40
muscle fibers
a collection of long thin cells that make up the skeletal muscle
41
tendons
origins/insertions of the muscle; connecting tissue that connects to the bone
42
sarcomere
functional, contractile unit of muscle that contains contractile protein
43
myofilaments
contractile protein composed of actin (thin) and myosin (thick)
44
crossbridges
connects actin and myosin
45
when cross bridges contracts....
muscle stimulation pulls the myofilaments closer together
46
when cross bridges shortens
movement is produced at the joint that the muscle crosses
47
what is the process of movement
1. movement occurs
2. muscle belly contracts
48
myofibrils
threadlike structures that run lengthwise
49
muscle contraction
1. regulated by signals from motor nerves
2. originates in spinal cord sending nerve impulses to individual fibers to initiate a contraction
3. motor nerve innervates several muscle fibers
4. all or none response
5. motor unit
6. ramp effect
50
motor unit
motor nerve and all the muscle fibers it controls
51
ramp effect
refers to the relation between the percentage of muscle fibers used and the amt of muscular force required to recruit motor unit
52
isotonic
force applied to muscle w/ movement @ joints cross-section
53
concentric
muscle shortens- upward of bicep, flexion of joint, positive contraction
54
eccentric
muscle lengthens- downward phase of bicep curl, an extension of the elbow joint, negative contraction
55
isometric
force applied to muscle to but no movement @ joints cross-section
- great for rehab, plank wall sit, stretching
56
isokinetic
force applied to muscle, but speed of contraction is kept @ constant
57
benefits of flexibility
increase functional ROM
decrease low back pain/injury
improvement of posture (tech neck)
decrease in DOMS
increases level of skills and muscular efficiency
mental relaxation
58
ballistic stretching
sport specific/PT/strength
-bouncing motion, which joints involved are placed into extreme range of motion limits by fast, active contractions of agonistic muscle groups
59
static
muscle that is being stretched is slowly put into a position of controlled maximal or near maximal stretch by contraction of opposing muscle group and held for 30-60 seconds
-strong reflex contraction does not occur
-post exs to control the movement of joints
60
dynamic
tries to mimic an activity or sport being performed
-increases HR/movement patterns/temperature should increase
61
proprioceptive neuromuscular fitness
-muscle to be stretched to first contract maximally
-muscle is then relaxed and either actively stretched by contraction of the opposing muscle/passively stretched
62
tension in the muscle--->
Golgi tendon organs cause relaxation in stretched muscle
63
what is the theory of PNF
voluntary action of the agonist muscle will provide neutral activation resulting in reciprocal inhibition of the antagonist muscle, allowing greater ROM
64
agonist muscle
muscle that contracts to produce movement
65
antagonist muscle
muscle that is being stretched in response to contraction
66
reciprocal inhibition
contraction of agonist will automatically produce a relaxation in antagonist muscle
67
stretch recepors
muscle spindle and golgi tendon organ
68
muscle spindle
senses muscle length, producing a reflex resistance
69
golgi tendon organ
sense muscle tension, producing a reflex relaxation
70
specificity
flexibility is join-specific and task or sport specific
71
overload
placed the muscle and connective tissue at or near the normal limits of extensibility and hold the position to achieve elongation
72
adaptation and progression
short term improvements in flexibility have been shown to occur after as little as one week
73
maintenance
once the appropriate level of flexibility has been attained, it can be maintained by just one day/week at the same level of intensity
74
normal ROM
jogging, running, archery, curling, basketball, bicycling, weight training
75
greater than normal ROM
jumping, swimming, wrestling, sprinting, racquet, sports
76
extreme ROM
figure skating, gymnastics, diving
77
overweight
excess body weight relative to bone structure and height (1-19% higher than normal)
78
obesity
describes a condition of having an excess amt of fat (20% or more)
79
morbid obesity
refers to being 50-100% above normal weight (100lbs over)
80
what can cause obesity?
somatotype, environmental, social activities, psychological
81
ectomorph
thin, lean muscle mass, fast metabolism
82
mesmorph
soft and round body, round physique, hard to lose fat
83
isocaloric balance
total amt consumed= total cal expend
84
positive caloric balance
total amt consumed> total cal expending = weight gain
85
negative caloric balance
total amt consumed< total cal expending = lose weight
86
psychological factors of obesity
weight cycling, restrained eaters, binge eater
87
creeping obesity
clinically diagnosed, poor diet
88
essential body fat
cushion in body (protective mechanism/hormone production) and body fuel used when we run out of storage fat
89
nonessential body fat
storage fat that we break down for chemical energy (longer duration/low intensity)
90
resting metabolic rate
energy required to maintain the necessary body functions plus additional energy to perform sedentary activities
91
Exercise metabolic rate
represents energy expenditure during any form of EXS
-key factor in weight control programs
92
acute injury
sudden injury, usually traumatic event, generally treat w/ ICE
93
chronic injury
long-term or long-duration injury, "overuse injury", generally treated w/ heat
94
overtraining syndrome
major cause of exs related injuries
95
what is overtraining
a physical and mental collapse of the body occurring when a person experiences stress/physical trauma from exercise faster than the body can repair the damage
96
what happens to individuals who experience overtraining syndrome?
individuals suffer from prolonged fatigue and underperformance
97
symptoms of overtraining
fatigue, decreased performance, delayed recovery from training, elevated RHR, chronic muscle soreness
98
prevention of overtraining
increase EXS intensity and duration no more than 10% over a 2-wk period
-reduce training intensity or duration and increase rest intervals
99
back pain
chronic injury, 54% of population
100
what are the risk factors for LBP
-poor posture/improper lifting
-weak low back
-lack of flexibility in low back and hamstrings
-osteoporosis, increasing age, and being overweight
-quick jerking movements
101
function of spine
structural support, helps support body weight
102
what is the spine made up of
7 cervical
12 thoracic
5 lumbar
5 sacrum
coccyx
103
causes of LBP
improper lifting technique
weak muscles (weak abd, inflexible)
poor posture
Degenerative Disk Disease
herniated disk @ L4 and L5
104
what is degenerative disk disease
chronic progression of interverebral disk
bone and bone (thin disk)
dehydration of nucleus, narrowing of veterbal disk
105
what happens when L4 and L5 become herniated disks?
gel-like substance leaks out and impinges on spinal cord
- caused by twisting/jerking motion causing disk to slip or protrude into spinal canal
106
what are the signs and symptoms of a herniated disk?
sciatica pain, inflammation of sciatic nerve
107
what are the treatments for herniated disks?
lumbar stabilization exercises, extension exercises, surgery
108
Types of fractures
- Open: bone breaks thru the skin
- Closed: bone breaks but does not go thru the skin
- Displaced: bones break and no longer straight
- Non-displaced: fracture is in one spot, bone still straight
109
ligament sprain degrees
o 1st: ligaments stretched/slightly torn
o 2nd: ligaments partially torn; causing pain in other areas
o 3rd:; ligaments completely torn; cannot heal by itself
110
what is a muscle strain
tearing of the muscle fibers
111
grade 1 muscle strain (most common)
o few fibers stretched or torn
o movement is painful
o 2-3 days of soreness
o Minor
112
grade 2 muscle strain
o Many fibers torn
o Extremely painful
o Limited movement
o Swelling
o Rest/therapy to heal
113
grade 3 muscle
o Completely torn in belly, tendon, attachment
o Movement very limited
o Excruciating pain that subsides due to nerve attachments
o Surgically repair
114
stress fracture
tiny cracks or breaks in bones usually in leg or long bones
s/s: dull ache, pain aggressively gets worse after activity
considered a chronic overuse injury
won't show up on x-ray after ~6-12 weeks
