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ACE > Main Points > Flashcards

Main Points Flashcards

1
Q
  • divides the body into right/left halves

- forward/backward movements

A

sagittal plane

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2
Q
  • divides the body into front/back halves

- lateral (side) movements

A

frontal plane

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3
Q
  • divides the body into superior/inferior halves

- movements parallel to waist line

A

transverse plane

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4
Q
  • shortening of the muscle

- serves as motive force

A

concentric

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5
Q
  • lengthening the muscle

- serves as resistive force

A

eccentric

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6
Q
  • no change in muscle length
A

isometric

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7
Q

apply force during movement

A

agonist

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8
Q

rest during movement

A

antagonist

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9
Q
  • decreasing the angle between two bones

- occurs in sagittal plane

A

flexion

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10
Q
  • increasing the angle between two bones

- occurs in sagittal plane

A

extension

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11
Q
  • moving top of foot towards the shin

- occurs in sagittal plane

A

dorsiflexion

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12
Q
  • moving sole of foot downward (pointing toes)

- occurs in sagittal plane

A

plantarflexion

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13
Q
  • movement toward the midline

- occurs in frontal plane

A

adduction

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14
Q
  • movement away from the midline

- occurs in frontal plane

A

abduction

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15
Q
  • moving to a superior position

- occurs in frontal plane

A

elevation

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16
Q
  • moving to an inferior position

- occurs in frontal plane

A

depression

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17
Q
  • lifting the medial border of the foot (big toe up)

- occurs in frontal plane

A

inversion

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18
Q
  • lifting the lateral border of the foot (big toe on floor)

- occurs in frontal plane

A

eversion

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19
Q
  • turning about the vertical axis of the bone

- occurs in transverse plane

A

rotation

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20
Q
  • rotating the hand and wrist medically (thumb close to the body)
  • occurs in transverse plane
A

pronation

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21
Q
  • rotating the hand and wrist laterally

- occurs in transverse plane

A

supination

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22
Q
  • humerus adducted toward the midline of the body (arm across the front of body)
  • occurs in transverse plane
A

horizontal flexion

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23
Q
  • return of the humerus from horizontal flexion

- occurs in transverse plane

A

horizontal extension

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24
Q

towards the front

A

anterior (ventral)

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25
Q

towards the back

A

posterior (dorsal)

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26
Q

towards the head

A

superior

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27
Q

away from the head

A

inferior

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28
Q

towards the midline of the body

A

medial

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29
Q

away from the midline of the body

A

lateral

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30
Q

toward the attached end of the limb

A

proximal

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31
Q

away from the attached end of the limb

A

distal

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32
Q

external, close to or on the body surface

A

superficial

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33
Q

internal, further beneath the body surface

A

deep

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34
Q

the neck

A

cervical

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35
Q

the chest

A

thoracic

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36
Q

the back between the abdomen and pelvis

A

lumbar

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37
Q

bottom of the feet

A

planter

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38
Q

top of the feet

A

dorsal

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39
Q

sole of the foot away from the median plane

A

eversion

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40
Q

sole of the foot towards the median plane

A

inversion

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41
Q

amount of force placed on the body based on the relative position of the levers

A

torque

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42
Q

torso stays fixed and extremities move

A

open chain

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43
Q
  • seated leg extension
  • leg curl
  • bench press
  • biceps curl
  • lat pulldown
A

examples of open chain exercises

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44
Q

extremities stay fixed and the rest of the body moves

A

closed chain

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45
Q
  • pushups
  • squats
  • pull-ups
  • wall slide
  • lunge
A

examples of closed chain exercises

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46
Q

understanding and awareness of where the body is in relation to its surroundings

A

proprioception

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47
Q
  • contraction phase

- ejects blood out of the heart

A

systole

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48
Q
  • relaxation phase

- refill heart with new blood

A

diastole

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49
Q

six processes of digestion

A
  • ingestion
  • movement of food
  • mechanical preparation
  • chemical digestion
  • absorption
  • elimination
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50
Q

outer layer of bone

A

cortical bone

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51
Q

inner portion of bone

A

trabecular

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52
Q

carries impulses to the CNS

A

afferent (sensory)

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53
Q

carries impulses away from the CNS

A

efferent (motor)

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54
Q
  • part of efferent division

- conscious control

A

somatic

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55
Q
  • part of efferent division

- not conscious control

A

autonomic

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56
Q
  • part of autonomic

- fight or flight

A

sympathetic

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57
Q
  • part of autonomic

- aids in controlling normal functions

A

parasympathetic

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58
Q
  • slow twitch
  • rely on aerobic energy production
  • resistance to fatigue, good for endurance
A

Type I fibers

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59
Q
  • fast twitch
  • rely on anaerobic energy production
  • two types
A

Type II fibers

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60
Q
  • produce the most force

- can only sustain effort for a few seconds

A

Type IIx

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61
Q
  • between slow twitch and Type IIx

- used for strength and power activities

A

Type IIa

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62
Q

concepts of fitness (5)

A
  • muscular strength
  • muscular endurance
  • cardiovascular endurance
  • flexibility
  • body composition
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63
Q

the immediate usable form of chemical energy utilized for all cellular function

A

adenosine triphosphate (ATP)

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64
Q

three energy systems

A

phosphagen
anaerobic
aerobic

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65
Q
  • immediate source of energy
  • uses creatine phosphate (CP)
  • essential at the onset of activity and during short term high intensity activities lasting between 1 and 30 seconds
A

phosphagen energy system

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66
Q
  • somewhat slow, uses carbohydrates
  • does not require oxygen
  • occurs in the cytoplasm
  • uses during activities requiring large burst of energy over longer periods of time 30 seconds to 3 minutes or during endurance activities before achieving steady state
A

anaerobic energy system

67
Q
  • slow, uses carbs or fat
  • requires oxygen
  • occurs in the mitochondria
  • mostly uses during longer duration lower intensity activities when the phosphagen and anaerobic systems have fatigued
A

aerobic energy system

68
Q

the increase in breathing rate as exercise intensity increases due to the accumulation of metabolic by products like lactic acid in the blood stream which creates a deficit in oxygen consumption making it difficult to sustain activity at increased or higher levels of intensity

A

ventilatory threshold

69
Q

metabolic markers for changes in effort and determinants for the level of intensity

A

VT1 and VT2

70
Q

low to moderate intensity

A

below or at VT1

71
Q

moderate to high intensity

A

VT1 to VT2

72
Q

high

A

above VT2

73
Q
  • the symmetry of the interconnected components of muscle and connective tissue
  • problems in one muscle group creates problems in the opposing muscle group
A

muscular balance

74
Q
  • needed in large amounts

- carbs, protein, fat

A

macronutrients

75
Q
  • body’s preferred energy source

- 4 calories per gram

A

carbohydrates

76
Q

carbs not immediately used for energy are stored as

A

glycogen

77
Q

carb loading increases ________

A

glycogen stores

78
Q

if more carbs are consumed than are used or stored the body will convert the sugar into _________ for long term storage

A

fat

79
Q
  • 4 calories per gram
  • formation of brain, nervous system, blood, muscle, skin, hair
  • transport mechanism for iron, vitamins, minerals, fats, oxygen
  • key to acid base and fluid balance
  • used in making antibodies to fight infection
  • used for energy in energy deprivation
  • 8-10 essential amino acids cannot be made by the body and must be consumed
A

protein

80
Q

_________ are complete proteins that come from animal products and not plants, except soy

A

essential amino acids

81
Q
  • most energy dense

- 9 calories per gram

A

fat

82
Q

functions of fat (5)

A

functions include:

  • insulation
  • cell structure
  • nerve transmission
  • vitamin absorption
  • hormone production
83
Q

body stores adipose tissue (fat) as _____

A

triglyceride

84
Q

two types of unsaturated fatty acids

A
  • monounsaturated

- polyunsaturated

85
Q

_____ must be obtained from the diet, two types are omega-3 and omega-6

A

essential fatty acids

86
Q
  • first point at which talking becomes difficult

- lactate begins to build in the bloodstream and breathing rate increases

A

VT1

87
Q
  • onset of blood lactate accumulation (OBLA)
  • lactate has quickly accumulate in the blood
  • speech becomes more difficult
  • also called anaerobic threshold or lactate threshold
A

VT2

88
Q

speech is comfortable

A

below VT1

89
Q

speech begins to become difficult

A

at VT1

90
Q

speech becomes increasingly difficult

A

above VT1 / below VT2

91
Q

speech no longer possible except for one or two words

A

at VT2

92
Q

speech is not possible

A

above VT2

93
Q
  • maximal consumption of oxygen the body can take in, transport, and use during exercise
  • reflects a person’s cardiorespiratory fitness
  • exercise needs to conclude due to exhaustion
A

VO2max

94
Q
  • weak, rapid pulse
  • low blood pressure
  • headache
  • nausea
  • dizziness
  • general weakness
  • paleness
  • cold clammy skin
  • profuse sweating
  • elevated body core temp (<104)
A

symptoms of heat exhaustion

95
Q
  • hot, dry skin
  • bright red skin color
  • rapid, strong pulse
  • labored breathing
  • elevated body core temp (>105)
A

symptoms of heat stroke

96
Q
  • stop exercising
  • move to a cool, ventilated area
  • lay down and elevate feet 12-18 inches
  • give fluids
  • monitor temperature
A

treatment for heat exhaustion

97
Q
  • stop exercising
  • remove as much clothing as feasible
  • try to cool the body immediately in any way possible (wet towels, ice packs/baths, fan, alcohol rubs)
  • give fluids
  • transport to emergency room immediately
A

treatment for heat stroke

98
Q

fluid intake during exercise

A
  • 2 hours prior to exercise, 17-20 oz
  • every 10-20 minutes during exercise, 7-10 oz
  • after exercise, 16-24 oz for every pound of body weight loss
99
Q
  • increased anterior lumbar curve

- associated with tilting top of pelvis forward

A

lordosis

100
Q
  • increased posterior thoracic curve

- associated with rounded shoulders, depressed chest, and forward head posture with neck hyperextension

A

kyphosis

101
Q
  • decreased anterior lumbar curve
  • reduced normal inward curve of the lower back with the pelvis tilted posteriorly and head exhibiting a forward position
A

flat back

102
Q
  • decreased anterior lumbar curve and increased posterior thoracic curve
  • seen with rounded shoulders, depressed chest, and forward tilted head
A

sway back

103
Q
  • excessive lateral spinal curvature
  • accompanied by vertical rotation
  • congenital, non-correctible condition; but exercise can manage the deviation
A

scoliosis

104
Q

assist the agonist in causing desired motion; may act as stabilizers

A

synergistic

105
Q

muscles that co-contract to protect a joint and maintain alignment

A

stabilizers

106
Q
  • needed in small amounts

- vitamins, minerals

A

micronutrients

107
Q
  • must be consumed through food (except vitamin K, biotin, vitamin D)
  • two types: water soluble and fat soluble
A

vitamins

108
Q
  • regulate enzyme activities, maintain acid-base balance, assist with strength and growth
  • found in food and the body
A

minerals

109
Q

DRIs

A

dietary reference intakes

110
Q

RDAs

A

recommended dietary allowances

111
Q

UL

A

tolerable upper intake

112
Q

AI

A

adequate intake

113
Q

more calories are consumed than spent

A

positive energy balance

114
Q

more calories are spent than consumed

A

negative energy balance

115
Q

RMR

A
  • resting metabolic rate

- represents the number of calories needed to fuel ventilation, blood circulation, and temperature regulation

116
Q

aim for a ______ ratio of fluid replacement to fluid lost in sweat

A

1:1

117
Q

drink fluids with ______ during prolonged exercise (more than __ hours)

A

sodium, 2

118
Q

three major classifications of hormones

A
  • steroid
  • peptide
  • amines (modifies amino acids)
119
Q

hormones can be either _____ or ______

A
  • anabolic

- catabolic

120
Q

type of hormone that help build new tissue

A

anabolic

121
Q

type of hormone that play a role in breaking tissue down

A

catabolic

122
Q

hormones that quickly return blood glucose concentrations back to normal after the body experiences a stressor

A

fast acting hormones

123
Q

epinephrine and norepinephrine are collectively called

A

catecholamines

124
Q

play a role in helping the sympathetic nervous system produce energy and in regulating the body’s functions during cardio respiratory exercise

A

catecholamines

125
Q
  • often referred to as adrenaline
  • produced by the adrenal gland
  • elevates cardiac output
  • increases blood sugar
  • promotes the breakdown of glycogen for energy
  • supports fat metabolism
A

epinephrine

126
Q
  • performs many of the same functions as epinephrine while also constricting blood vessels in parts of the body not involved in exercise
A

norepinephrine

127
Q

released to promote the storage and absorption of glycogen and glucose when blood sugar is elevated

A

insulin

128
Q
  • released in response to low levels of blood sugar
  • produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels - both important for fueling exercise
A

glucagon

129
Q

either facilitate the actions of other hormones or respond to stimuli slowly

  • cortisol
  • growth hormone
A

slow acting hormones

130
Q

a catabolic steroid hormone produced by the adrenal gland in response to stress, low blood sugar and exercise

A

cortisol

131
Q

supports energy metabolism during long periods of exercise by facilitating the breakdown of triglyceride and protein to create the glucose necessary to fuel exercise

A

cortisol

132
Q

an anabolic peptide hormone secreted by the anterior pituitary glad that stimulates cellular growth

A

human growth hormone (HGH)

133
Q

produces responses including increasing muscle protein synthesis for muscle growth, increasing bone mineralization, supporting immune system function, promoting lipolysis or fat metabolism

A

growth hormone

134
Q
  • needed in only small amounts

- enable the body to produce enzymes, hormones, and other substances essential for proper growth and development

A

micronutrients

135
Q

must be consumed though food (except vitamin K, biotin, vitamin D)

A

vitamins

136
Q

regulate enzyme activities, maintain acid-base balance, assist with strength and growth

A

minerals

137
Q

single largest component of the body, 50-70% of body weight

A

water

138
Q

functions of water (5)

A
  • regulate body temp
  • protect vital organs
  • provide driving force for nutrient absorption
  • serves as a medium for all biochemical reactions
  • maintains a high blood volume for optimal athletic performance
139
Q

DRI

A

dietary reference intakes

140
Q

RDA

A

recommended dietary allowances

141
Q

EAR

A

estimated average requirements

142
Q

UL

A

tolerable upper intake level

143
Q

AI

A

adequate intake

144
Q

the max intake that is unlikely to pose risk of adverse health effects to almost all individuals in an age and gender specific group

A

tolerable upper intake level (UL)

145
Q

a recommended nutrient intake level that appears to be sufficient for good health

A

adequate intake (AI)

146
Q

more calories consumed than spent

A

positive energy balance

147
Q

more calories spent than consumed

A

negative energy balance

148
Q

RMR

A

resting metabolic rate

149
Q

the number of calories needed to fuel ventilation, blood circulation, and temperature regulation

A

resting metabolic rate (RMR)

150
Q

three major classifications of hormones

A
  • steroid
  • peptide
  • amines (modified amino acids)
151
Q

interact with receptors in the nucleus of a cell

A

steroid

152
Q

made of amino acids and work with specific receptors sites on the cell membrane

A

peptide

153
Q

contain nitrogen, influence the sympathetic nervous system

A

amines (modified amino acids)

154
Q

hormones can be either _____ or ______

A
  • anabolic

- catabolic

155
Q

help build new tissue

A

anabolic

156
Q

play a role in breaking tissue down

A

catabolic

157
Q

hormones that quickly return blood glucose concentrations back to normal after the body experiences a stressor

A

fact acting hormones

158
Q

hormones collectively called catecholamines

A
  • epinephrine

- norephinephrine

159
Q

hormones that play a role in helping the sympathetic nervous system produce energy and in regulating the body’s function during cardiorespiratory exercise

A

catecholamines

160
Q
  • referred to as adrenaline
  • produced by the adrenal gland
  • elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism
A

epinephrine

161
Q
  • performs a number of the same functions as epinephrine

- constricting blood vessels in parts of the body not involved in exercise

A

norephinephrine

162
Q

three fast acting hormones

A
  • catecholamines
  • insulin
  • glucagon
163
Q
  • peptide hormone produced by the pancreas
  • regulates carbs and fat metabolism
  • released to promote the storage and absorption of glycogen and glucose when blood sugar is elevated
A

insulin

164
Q
  • released in response to low levels of blood sugar
  • produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels
A

glucagon

ACE (8 decks)

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