Master Deck Flashcards

Question

Define vO2 max 3/685

Answer 1

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

Answer 2

Various physiologic changes are normal with aging and some are pathologic, meaning related to disease. Blood pressure tends to be higher at rest and during exercise, which can be the result of natural causes, as a result of disease, or a combination. Arteriosclerosis is a normal physiologic process of aging that results in arteries that are less elastic and pliable, which in turn leads to greater resistance to blood flow and thus higher blood pressure. Conversely, atherosclerosis, which is caused largely by poor lifestyle choices (smoking, obesity, sedentary lifestyle), restricts blood flow as the result of plaque buildup within the walls of arteries and thus leads to increased resistance and blood pressure. Another disease-related cause of hypertension is peripheral vascular disease (a group of diseases in which blood vessels become restricted or blocked, usually as a result of atherosclerosis), which refers to plaques that form in any peripheral artery, typically those of the lower leg. People with BP's between 120 over 80 mm HG and 139 / 89 mm hg are considered pre-hypertensive and should be carefully monitored. Anyone regardless of age who has a BP of 140 over 90 mm HG or higher should be referred to a physician. Normal physiologic and functional reductions from aging include: Maximal attainable heart rate, cardiac output, muscle mass, balance, coordination (neuromuscular efficiency), connective tissue elasticity, and bone mineral density. Many of the reasons for decreased functional capacity in older adults can be slowed or reversed through engaging in routine physical activity or exercise. Physiologic considerations: A) Maximal oxygen uptake, maximal exercise HR, and pulmonary function all decrease with increasing age: so gradual progression, shorter duration, lower intensity. B) Percentage of body fat will increase and both bone mass and lean body mass will decrease with increasing age: So resistance training is recommended with lower initial weights and slower progression. C) Balance, gait, and neuromuscular coordination may be impaired: Safeguard against falls and foot problems. Cardio options: cycling, treadmill with handrail, aquatic. Resistance options: seated machines, progressing to standing. D) Higher rate of both diagnosed and undetected heart disease in elderly: pulse assessment is critical as well as monitoring for chronic diseases. E) Pulse irregularity is more frequent: Careful analysis of medications and exercise effects.

Answer 3

Drills allowing greater horizontal inertia but limited unpredictability such as 5-10-5, T-drill, Box drill, stand up to figure eight, etc.

Answer 4

The blood vessels that move blood into the heart are veins, while the vessels that move blood out of the heart are arteries. As blood moves out of the heart through the arteries, the vessels branch off and become smaller. These smaller branches are arterioles. The arterioles then further branch off into capillaries within tissues. Capillaries are where nutrients, water, and oxygen are taken up by the cells for metabolism. As those nutrients are used, waste products and CO2 are exchanged back into the blood at the capillaries. Blood then flows back to the heart through the larger venules and then veins.

Answer 5

Build a relationship with their client by respecting their perspective and being interested in them.

Answer 6

A high protein diet (over 35% of calories) forces the kidneys to work harder to eliminate the increased urea produced. Thus caution should be taken for those with a history of kidney problems such as renal insufficiency or kidney stones.

Answer 7

Plyometrics enhance the excitability, sensitivity, & reactivity of the neuromuscular system and increase the rate of force production (power), motor unit recruitment, firing frequency (rate coding), and motor unit synchronization. All movement patterns that occur during functional activities involve a series of repetitive stretch-shortening cycles (eccentric and concentric contractions). Stretch-shortening cycles require the neuromuscular system to react quickly and efficiently after an eccentric muscle action to produce a concentric contraction and impart the necessary force (or acceleration) in the appropriate direction. The purpose of this activity is to produce the necessary Force to change the direction of an object's Center of mass efficiently. Therefore, functional movements such as "cutting or change of Direction" require training exercises that emphasize plyometric training to prepare each client for the functional demands of a specific activity. Plyometrics provides the ability to train specific movement patterns in a biomechanically correct manner at a more functionally appropriate speed. This provides better functional strengthening of the muscles, tendons, & ligaments to meet the demands of everyday activities and Sport. The ultimate goal of plyometric training is to decrease the reaction time of the muscle action Spectrum (eccentric deceleration, isometric stabilization, concentric acceleration). This is also what results in increased speed of movement in the individual. The speed of muscular exertion is limited by neuromuscular coordination. This means that the body will only move within a range of speed that the nervous system has been programmed to allow. Plyometric training improves neuromuscular efficiency and improves the range of speed set by the central nervous system. Optimal reactive performance of any activity depends on the speed at which muscular forces can be generated.

Answer 8

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic energy production.

Answer 9

The importance of proper hydration cannot be stressed enough. The body cannot adapt to dehydration, which impairs every physiologic function. Table 17.11 show the effects of dehydration. Table 17.11 Effects of Dehydration: Decreased: blood volume, performance, blood pressure, sweat rate, cardiac output, blood flow to the skin. Increased: core temperature, water retention, sodium retention, heart rate, perceived exertion, use of muscle glycogen. A fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels. But if a fairly regular daily pattern of exercise and water and food consumption is followed, average body weight will give a very good index of the body's state of hydration. Thirst alone is a poor indicator of how much water is needed. Athletes consistently consume inadequate fluid volume, replacing 50% of sweat losses. A good way to keep track of how much one needs to drink is to first determine their average daily weight. Use this number as the standard for their euhydrated (or normal state). Do not begin a practice or competition until the body is at, or slightly above, it's standard weight. Drink enough water, juices, or sports drinks during exercise to maintain the starting weight. Guidelines for fluid replacement in the athlete: A) consume 14 to 22 oz of fluid 2 hours before exercise. B) drink 6 to 12 oz of fluid for every 15 to 20 minutes of exercise. C) fluids should be cold because of more rapid gastric emptying. D) If exercise exceeds 60 Minutes, of a sports drink containing up to 8% carb can replace both fluid and dwindling muscle glycogen stores. E) when exercising for less than 60 minutes, water is the best choice for fluid replacement. F) the goal is to replace sweat and urine losses. G) ingest 16 to 24 oz of fluid for every pound of body weight lost after exercise bouts, especially if rapid rehydration is necessary, as in twice a day training.

Answer 10

Diabetes is a metabolic disorder in which the body does not produce enough insulin (type 1) or it cannot respond normally to the insulin that is made (type 2). It's the 7th leading cause of death in United States and is associated with a greater risk for heart disease, hypertension, & blindness. Diabetes: Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and protein. Type 1 (insulin dependent diabetes) and type 2 (non-insulin dependent diabetes). Some with type 2 cannot manage their blood glucose levels and do require additional insulin. Type 2 is strongly associated with obesity. Type 1 diabetes is usually diagnosed in children and young adults. Specialized cells in the pancreas called beta cells stop producing insulin, causing blood sugar levels to rise, resulting in hyperglycemia (high levels of blood sugar). To control this high level of blood sugar, one with type 1 must inject insulin to compensate for what the pancreas cannot produce. Exercise increases the rate at which cells utilize glucose, which may mean that insulin levels may need to be adjusted with exercise. If one with type 1 does not control their blood glucose levels (via insulin injections and dietary carbs) before, during, and after exercise, blood sugar levels can drop rapidly and cause a condition called hypoglycemia (low blood sugar) leading to weakness, dizziness, and fainting. Although insulin, proper diet, and exercise are the primary components prescribed for type 1, these people must still be monitored throughout exercise to ensure safety. Type 2 diabetes is associated with obesity, especially abdominal obesity. There's a rising incidence of type 2 in children associated with both an increase in abdominal obesity and decrease in physical activity. Those with type 2 usually produce enough insulin; however their cells are resistant to the insulin (the insulin present cannot transfer adequate amounts of blood sugar into the cell). This condition can lead to hyperglycemia (high blood sugar). Chronic hyperglycemia is associated with several diseases associated with damage to the kidneys, heart, nerves, eyes, and circulatory system. Although those with type 2 do not experience the same fluctuations in blood sugar as those with type 1, it is still important to be aware of the symptoms, especially for those with type 2 who use insulin medications. The most important goals of exercise for those with either type of diabetes are glucose control, and for those with type 2 diabetes, weight loss. Exercise is effective with both goals because it has a similar action to insulin by enhancing the uptake of circulating glucose by exercising skeletal muscle. Exercise improves many glucose measures, including tissue sensitivity, improved glucose tolerance, and even a decrease in insulin requirements. Thus, exercise has a substantial positive effect on the prevention of type 2 diabetes. In contrast to walking being a preferred form of exercise for obese clients, care must be taken when recommending walking to clients with diabetes to prevent blisters and foot micro trauma that could result in foot infection. Care should also be taken for giving advice regarding carb intake and insulin use, not only before exercise but afterward, to reduce the risk of a hypoglycemic or hyperglycemic event. Low impact activities can reduce the risk of injury, whereas resistance training is advised for health. Phases 1 and 2 of opt model are appropriate, but maybe not Plyometrics. Physiologic considerations: A) associated with comorbidities eg cardiovascular disease, obesity, hypertension: for type 2, target weekly caloric goal of 1000-2000 calories. B) exercise exerts an effect similar to that of insulin: increased risk of exercise induced hypoglycemia. C) hypoglycemia may occur several hours after exercise, as well as during exercise: for those recently diagnosed, glucose should be measured before, during, and after exercise. D) Those taking beta blocking medications may be unable to recognize signs and symptoms of hypoglycemia. Some reduction in insulin and increase in carbohydrate intake may be necessary and proportionate to exercise intensity and duration. E) exercise in excessive heat may mask signs of hypoglycemia: Postexercise carb consumption advisable. F) increased risk for retinopathy: Be cognizant of signs and symptoms of hypoglycemia. G) peripheral neuropathy may increase risk for gait abnormalities and infection from foot blisters: use weight bearing exercise cautiously and wear good Footwear.

Answer 11

Specific: Clearly defined; detailed description Measurable: quantifiable; a way to assess progress Attainable: the right mix of goals that are challenging but not extreme Realistic: An objective toward which one is both willing and able to work Timely: A specific date of completion that is not too distant in the future

Answer 12

Osteopenia: a decrease in the calcification or density of bone as well as reduced bone mass. Osteoporosis: Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility. Osteopenia is a condition in which bone mineral density (BMD) is lower than normal and is a precursor to osteoporosis, whereas osteoporosis is a disease of bones in which bmd is reduced, bone microstructure is disrupted, and the actual proteins in bone are altered. Primary (type 1) osteoporosis is associated with normal aging and is attributable to lower production of estrogen and progesterone, both of which are involved with regulating the rate at which bone is lost. Secondary (type 2) is caused by medical conditions or medications that can disrupt normal bone reformation, including alcohol abuse, smoking, diseases, medications. Both types are treatable with exercise. Most clients will be women. Type 1 osteoporosis is prevalent in post-menopausal women because of a deficiency in estrogen. The disease is characterized by an increase in bone resorption (removal of old bone) with a decrease in bone remodeling (formation of new bone), which leads to a decrease in bone mineral density. Osteoporosis commonly affects the neck of the femur and the lumbar vertebrae. These structures are part of the core and are located where most of all forces come together. Thus, a decrease in bmd places the core in a weakened state, and thus, more susceptible to injury, such as a fracture. New bone formation (remodeling) occurs as the result of stress placed on the musculoskeletal system. To maintain bone remodeling, one must remain active enough to ensure adequate stress is being placed on their body. Other risk factors are smoking, excess alcohol, low calcium intake. Training that focuses on the prevention of falls, rather than strength alone, is more advantageous for the elderly. Therefore, programs that combine resistance, flexibility, core, and balance may be best. Exercises should be seated or standing. Weight bearing activities may be more beneficial to increasing bmd. Plyometrics not recommended. Phases 1 and 2 of opt. Progressing exercises to the standing position will increase stress and increase demand for balance. Both components are necessary to overcome the effects of osteoporosis. Physiologic considerations: A) maximal oxygen uptake and ventilatory threshold is frequently lower, as the result of chronic deconditioning: 40 to 70% of Maximum work capacity. B) Gait and balance may be negatively affected: low intensity, weight supported programs emphasizing balance training. C) chronic vertebral fractures may result in great lower back pain: resistance training to build bone mass. Heavier loads improve bone density. Circuit format recommended. D) Age, disease, stature, deconditioning may place one at risk for falls: water modalities or weight supported exercise eg cycling. Reinforce Lifestyle Changes.

Answer 13

A cycle whereby an injury will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances. Poor posture and repetitive movements create dysfunction within the connective tissues. This dysfunction is treated by the body as an injury, and as a result, the body will initiate a repair process termed the cumulative injury cycle. Any trauma to tissue of the body creates inflammation. Inflammation, in turn, activates pain receptors and initiates a protective mechanism, increasing muscle tension or causing muscle spasm. Heightened activity of muscle spindles in particular areas of the muscle create a micro spasm, and as a result of the spasm, adhesions (or knots) begin to form in the soft tissue. These adhesions form a weak, inelastic matrix (inability to stretch) that decreases normal elasticity of the soft tissue, resulting in altered length tension relationships (leading to altered reciprocal inhibition), altered force couple relationships (leading to synergistic dominance), and arthrokinetic dysfunction (leading to altered joint motion). Left untreated, these adhesions can form permanent structural changes in the soft tissue that is evident by Davis's law. Davis's law states that soft tissue models along the lines of stress. Soft tissue is remodeled (or rebuilt) with an inelastic collagen matrix that forms in a random fashion, meaning it usually does not run in the same direction as the muscle fibers. If the muscle fibers are lengthened, these inelastic connective tissue fibers act as roadblocks, preventing the muscle fibers from moving properly, which creates alterations in normal tissue extensibility and causes relative flexibility. If a muscle is in a constant shortened state (eg hip flexor muscles when sitting for long periods), it will show poor neuromuscular efficiency (as a result of altered length tension and force couple relationships). In turn, this will affect joint motion (ankle, knee, hip, and lumbar spine) and alter movement patterns (leading to synergistic dominance). An inelastic collagen matrix will form along the same lines of stress created by the altered muscle movements. Because the muscle is consistently short and moves in a pattern different from its intended function, the newly formed inelastic connective tissue forms along this altered pattern, reducing the ability of the muscle to extend and move in its proper manner. This is why it's critical that an integrated flexibility training program be used to restore the normal extensibility of the entire soft tissue complex. It is essential for pts to address muscular imbalances through an integrated fitness assessment and flexibility training program. If PT's neglect it, this will add more stresses to joints and muscles because they have improper mechanics and faulty recruitment patterns.

Answer 14

A) Peak oxygen uptake: Because children do not usually exhibit a plateau in oxygen uptake at maximal exercise, the term "peak oxygen uptake" is a more appropriate term than VO2 Max or maximal oxygen uptake. Adjusted for body weight, peak oxygen consumption is similar for young and mature males, and slightly higher for young females compared with mature females. A similar relationship also exists for force production, or strength. Because of their high peak oxygen uptake levels, children can perform endurance activities fairly well. B) Sub-maximal oxygen demand (or economy of movement): youths are less efficient and tend to exercise at a higher percentage of their peak oxygen uptake during sub-maximal exercise compared with adults. This means that youths have a greater chance of fatigue and heat production in sustained higher intensity activities. C) Glycolytic enzymes are lower than adults: this means that youths have decreased ability to perform longer duration (10 to 90 seconds) high intensity activities or tasks. D) Decreased sweating rate: children have immature thermoregulatory systems, including both a delayed response and limited ability to sweat in response to hot, humid environments. This results in a decreased tolerance to environmental extremes, especially heat and humidity. Unlike with sustained low intensity endurance activities, children are at a disadvantage in short duration (10 to 90 seconds) high intensity anaerobic activities because they produce less glycolytic enzymes that are required to support sustained anaerobic power. They should have planned rest intervals. In other words, lower glycolytic enzyme concentrations limit their ability to use glycogen for ATP production and decreases performance for longer duration, high intensity activities that rely on anaerobic glycolysis.

Answer 15

Restrictive lung disease: condition of a fibrous lung tissue, which results in a decreased ability to expand the lungs. Chronic obstructive lung disease: condition of altered airflow through the lungs, caused by airway obstruction as a result of mucus production. Smoking is one of the leading preventable causes of death and a primary risk factor for the development of chronic lung diseases. Chronic lung disease is broken into two categories, obstructive and restrictive. In restrictive lung disease or disorders, lung tissue may be fibrotic and thus dysfunctional as in the case of pulmonary fibrosis or asbestosis. In restrictive lung disease the ability to expand the lungs may be decreased as a result of a number of causes such as fractured ribs or obesity. In chronic obstructive lung disease, the lung tissue may be normal, but air flow is restricted. Major obstructive lung diseases include asthma, bronchitis, and emphysema. These diseases are characterized by chronic inflammation (caused primarily by smoking, although in the case of asthma may be caused by environmental irritants) and airway obstruction via mucus production. Cystic fibrosis is another disease that is characterized by excessive mucus production, but is a genetic disorder. The impairments during exercise are similar with both types. Problems include decreased ventilation and decreased gas exchange ability, resulting in decreased aerobic capacity and endurance and in oxygen desaturation. Clients will experience fatigue at low levels of exercise and often have shortness of breath (or dyspnea). Those with emphysema are usually underweight and may have muscle wasting with hypertrophied neck muscles (which are excessively used to assist in labored breathing). Those with bronchitis may be the opposite: overweight and barrel chested. In general, exercise is similar to the general population. Exercise can improve functional capacity and decrease symptoms of dyspnea. The peripheral heart action system is advised. For some, inspiratory muscle training can improve the work of breathing. Physiologic considerations: A) lung disease is frequently associated with other comorbidities, including cardiovascular disease: screen for comorbidities. B) a decrease in the ability to exchange gas in the lungs may result in oxygen desaturation and marked dyspnea at low workloads: Ascertain the level of oxygen saturation using a pulse oximeter. Values below 85% are a contraindication for exercise. C) chronic deconditioning results in low aerobic fitness and decreased muscular performance: guide aerobic exercise by client's shortness of breath. D) upper extremity exercise may result in earlier onset of dyspnea and fatigue than expected, when compared with lower extremity exercise: Modify upper extremity exercise based on fatigue. Resistance training. Circuit training in a PHA format. E) may have significant muscle wasting and be of low body weight: recommend more calories per day.

Answer 16

A) never give the impression that any question is inconvenient B) represent a positive image C) obsess on opportunities to create moments that strengthen relationships D) take ownership of complaints E) routinely ask "Did I exceed this client's expectations?" F) always look for ways to improve

Answer 17

States that the body will adapt to the specific demands that are placed on it. Example: if one repeatedly lifts heavy weights, they will produce higher levels of maximal strength. Conversely, if they lift lighter weights for many reps, they will have higher levels of muscular endurance. According to the principle of specificity, training programs should reflect the desired outcomes. It's important to remember that the body is made up of many types of tissues and these tissues may respond differently to the same stimulus. Remember that Type 1 muscle fibers function differently than type 2 muscle fibers. Type 1 or slow twitch fibers are smaller in diameter, slower to produce maximal tension, and more resistant to fatigue. Type 1 fibers are important for muscles that need to produce long-term contractions necessary for stabilization, endurance, and postural control. Type 2 or fast twitch fibers are larger in size, quick to produce maximal tension, and fatigue more quickly. These fibers are important for muscles producing movements requiring force and power such as performing a Sprint. To train with higher intensities, proper postural stabilization is required. Therefore, tissues need to be trained differently to prepare them for higher levels of training. This is the specific purpose behind periodization and the opt model. The degree of adaptation that occurs during training is directly related to the mechanical, neuromuscular, and metabolic specificity of the training program. To effectively achieve program goals, PT's need to consistently evaluate the need to manipulate the exercise routine to meet actual goals. The body can only adapt if it has a reason to adapt. A) mechanical specificity: Refers to the weight and movements placed on the body. To develop muscular endurance of the legs requires light weights and high repetitions when performing leg exercises. To develop maximal strength in the chest, heavy weights must be used during chest exercises. B) neuromuscular specificity: Refers to the speed of contraction and exercise selection. To develop higher levels of stability while pushing, chest exercises need to be performed with controlled, unstable exercises, at slower speeds. To develop higher levels of strength, exercises should be performed in more stable environments with heavier loads to place an emphasis on the prime movers. To develop more power, low weight, high velocity contractions must be performed in a plyometric manner. C) metabolic specificity: Refers to the energy demand placed on the body. To develop endurance, training requires prolonged bouts of exercise with minimal rest periods between sets. Endurance training primarily uses aerobic Pathways to supply energy for the body. To develop maximal strength or power, training requires longer rest periods, so the intensity of each bout of exercise remains high. Energy will be supplied primarily via the anaerobic Pathways. Applying the concept of specificity to a client whose goal is body fat reduction: Mechanically, the body burns more calories when movements are done while standing (versus seated or lying positions) and use moderate weights. From a neuromuscular standpoint, the body burns more calories when more muscles are being used for longer periods in controlled, unstable environments. Metabolically, the body burns more calories when rest periods are short to minimize full recuperation.

Answer 18

The process of choosing appropriate exercises for one's program. Single joint: These exercises focus on isolating one major muscle group or joint EG bicep curls, calf raises Multijoint: Use two to three joints EG squats, lunges, chest press Total body: Multiple joint movements EG Step Up balance to overhead press, squat to two arm press, barbell clean Stabilization: Total body; multijoint or single joint; controlled unstable Strength: Total body; multijoint or single joint Power: Total body; multijoint; explosive The progression continuum: Stabilization continuum: Floor to sport beam to half foam roll to foam pad to balance disc to wobble board to bosu ball Lower body: Two leg stable to staggered stance stable to single leg stable to two leg unstable to staggered stance unstable to single leg unstable Upper body: Two arm to alternating arms to single arm to single arm with trunk rotation

Answer 19

Physiologic: 1) improved cardiovascular efficiency 2) beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations 3) increased bone density 4) increased metabolic efficiency (metabolism) Physical: 5) increased tissue (muscle, tendons, ligaments) tensile strength 6) increased cross-sectional area of muscle fibers 7) decreased body fat Performance: 8) increased neuromuscular control (coordination) 9) increased endurance 10) increased strength 11) increased power

Answer 20

Coronary heart disease (CHD) is the leading cause of death and disability for both men and women. CHD is caused by atherosclerosis (plaque formation), which leads to narrowing of the coronary arteries and ultimately angina pectoris (chest pain), Myocardial infarction (heart attack), or both. The primary cause is poor lifestyle choices, primarily cigarette smoking, poor diet, and inactivity. Getting more exercise and eating better is a primary treatment. Clients must monitor their own pulse rate or use a monitor to stay below their safe upper limit of exercise. The HR response to exercise can vary considerably, and will often be lower in age predicted formulas. Signs and symptoms vary greatly among this population, so monitoring of HR, rating of perceived exertion, and signs of worsening CHD like angina are important. Heart disease can be slowed or reversed when programs include exercise. All exercises (or most) should be done in a seated or standing position because they're the easiest to do. Plyometrics is not recommended. Phases 1 and 2 of opt model are appropriate. Physiologic considerations: A) The nature of heart disease may result in a specific level of exercise, above which it is dangerous to perform: The upper safe limit of exercise must be obtained, preferably by HR. HR should never be estimated from formulas for this population. B) may not have angina (chest pain) or other warning signs: clients must monitor pulse rate or use monitor to stay below their limit. C) Between the disease and medications, the HR response to exercise will almost always vary a lot from age predicted formulas, and will almost always be lower: Although symptoms should always supersede anything else as a sign to decrease or stop exercise, some may not have this warning system, so monitoring HR is important. D) may have other comorbidities such as diabetes, hypertension, peripheral vascular disease, obesity: Screening for comorbidities is important and modifications may be made. E) Peak oxygen uptake (as well as ventilatory threshold) is often reduced because of the compromised cardiac pump and peripheral muscle deconditioning: start with low intensity; weekly goal of 1,500 to 2000 calories.

Answer 21

Variables: Plane of motion: Sagittal, frontal, transverse Range of motion: Full, partial, end range Type of resistance: Cable, tubing, medicine ball, powerball, dumbbells, kettlebells Body position: Supine, prone, side lying, kneeling, half kneeling, standing, staggered stance, single leg, standing on unstable surface Speed of motion: Stabilization, Strength, Power Duration Frequency Amount of feedback: PT's cues, kinesthetic awareness Exercise selection: Progressive: Easy to hard, simple to complex, known to unknown, stable to unstable Systematic: Stabilization, Strength, Power Activity or goal-specific Integrated Proprioceptively challenging: stability ball, BOSU, core board, half foam roll, Airex pad, Bodyblade

Answer 22

SAQ programs can also significantly improve the health of sedentary people and those with medical or health limitations. The increased neuromuscular, biomechanical, and physiological demand for such training can Aid in weight loss, coordination, movement proficiency, and injury prevention. Also, many populations find SAQ training fun, increasing exercise adherence and Effectiveness. Unlike the common steady-state, moderate intensity modalities such as treadmill walking, often prescribed for non-athletic populations, SAQ drills require greater integration of a variety of the body's biologic systems. One must accelerate, decelerate, and change direction, all in response to a variety of both predictable and unpredictable stimuli at a relatively High rate of speed. Thus, SAQ training provides a unique challenge to the biologic systems of non-athletes, facilitating constant responses and adaptation. Such rapid adaptation to SAQ training is critical in the development, maintenance, and improvement of neuromuscular, physiologic, and biomechanical proficiency from childhood through the senior years.

Answer 23

Used lighter weights and a slow tempo and are performed in the most proprioceptively enriched environment possible to challenge one's limit of stability. Proprioceptive modalities should be used to progress these exercises before increasing the load. Designed to improve neuromuscular efficiency and Joint stability.

Answer 24

Estimated total energy expenditure (TEE), or total daily energy expenditure (TDEE) is defined as the amount of energy (calories) spent, on average, in a typical day. TEE is the sum total of three components: 1) resting metabolic rate (RMR): The amount of energy expended while at rest; the minimal amount of energy required to sustain vital bodily functions such as blood circulation, respiration, and temperature regulation. RMR usually accounts for 70% of TEE. 2) thermic effect of food (TEF): The amount of energy expended above RMR as a result of the processing of food (digestion) for storage and use. TEF usually accounts for 6 to 10% of TEE. 3) energy expended during physical activity: The amount of energy expended above RMR and TEF associated with physical activity. Physical activity accounts for 20% of TEE.

Answer 25

10 to 90 minutes after exercise, depending on duration and intensity

Answer 26

Neutral compounds of carbon, hydrogen, and oxygen, such as sugars, starches, and celluloses. Carbs are compounds containing carbon, hydrogen, and oxygen, and are classified as sugars (simple), starches (complex), and fiber. The definition of sugar, on food labels, is any monosaccharide or disaccharide. A monosaccharide is a single sugar unit, many of which are connected to make starches (the storage form of carbs in plants) and glycogen (the storage form of carbs in humans). Monosaccharides include glucose (referred to as blood sugar), fructose (or fruit sugar), and galactose. Disaccharides (two sugar units) include sucrose (or common sugar), lactose (or milk sugar), and maltose. Polysaccharides are long chains of monosaccharide units linked together and found in foods that contain starch and fiber. These foods are often called complex carbs and include starch found in plants, seed, and roots. Complex carbs are primarily starch and fiber, and the starch is digested to glucose. Dietary fiber is a part of the plant that cannot be digested by human gut enzymes, and passes through the small intestine and colon, where it is expelled as fecal material or fermented and used as food by the gut bacteria. Carbs are a cheap source of energy for all body functions and muscular exertion. This fact leads to a rapid depletion of available and stored carbs and creates a continual craving for this macronutrient. Carbs also help regulate the digestion and utilization of protein and fat.

Answer 27

Most recreational exercises are appropriate for all pregnant women. A reduction in activity in the third trimester is recommended. The growth of the fetus can alter their posture, making flexibility and core training important, particularly Core-Stabilization exercises, to improve the strength of the pelvic floor muscles. It is not advised to do prone or supine positions in second or third trimesters, as well as uncontrolled twisting motions of the Torso. Hip abduction and hip adduction Resistance exercises are also not advised. Changes occur in the cardiovascular system, decreasing work capacity and leading to needed changes in the cardiorespiratory program and the increased importance of hydration during aerobic activity. They are vulnerable to nausea, dizziness, fainting. They should stop exercise if they have any of these symptoms, or abdominal pain (contractions), shortness of breath, bleeding, or leakage of amniotic fluid. Plyometrics is not advised. Phases 1 and 2 of opt model may be used in first trimester; in second and third trimesters, use only phase one. Physiologic considerations: A) contraindications include bleeding, pregnancy induced hypertension, preterm labor: Screen carefully. B) decreased oxygen available for aerobic exercise: low to moderate intensity aerobic exercise, emphasizing non-weight bearing exercise eg cycling. C) Posture can affect blood flow to uterus during vigorous exercise: Avoid supine exercise. D) even in the absence of exercise, pregnancy may increase metabolic Demand by 300 KCAL per day to maintain energy balance: advise adequate caloric intake to offset exercise effects. E) high risk considerations include older than 35, history of miscarriage, diabetes, thyroid disorder, anemia, obesity, sedentary lifestyle: advise cool clothing. Lower intensity. Resistance circuit training.

Answer 28

Isotonic: force is produced, muscle tension is developed, and movement occurs through a range of motion 1) eccentric phase: An eccentric muscle action occurs when a muscle develops tension while lengthening. The muscle lengthens because the contractile force is less than the resistive Force. The tension within the muscle is less than the external forces trying to lengthen it. As the muscle lengthens, the actin and myosin cross bridges are pulled apart and reattached, allowing the muscle to lengthen. In reality, the lengthening usually refers to its return to a resting length and not actually increasing in its length as if it were being stretched. An eccentric motion is synonymous with deceleration and can be observed in movements such as Landing from a jump, or lowering a weight. Eccentric muscle action is known as a "negative" because work is actually being done on the muscle (because forces move the muscle) rather than the muscle doing the work (or the muscle moving the forces). Eccentric motion moves in the same direction as the resistance is moving. Muscles work as much eccentrically as they do concentrically or isometrically. Eccentrically, the muscles must decelerate or reduce the forces acting on the body (or Force reduction). Weight must be decelerated and then stabilized to be properly accelerated. 2) concentric phase: a concentric muscle action occurs when the contractile force is greater than the resistive Force, resulting in shortening of the muscle and joint movement. As the muscle shortens, the actin and myosin cross Bridges move together (sliding filament theory), allowing it to shorten. Concentric action is synonymous with acceleration and is seen in jumping upward and the lifting phase in resistance training.

Answer 29

Static stretching is the process of passively taking a muscle to the point of tension and holding the stretch for at least 30 seconds. This is the traditional form of stretching that is most often seen in Fitness. It combines low force with longer duration. By holding the muscle in a stretched position for a prolonged period, the Golgi Tendon Organ is stimulated and produces an inhibitory effect on the muscle spindle (autogenic inhibition). This allows the muscle to relax and provides for better elongation of the muscle. Also, contracting the antagonistic musculature while holding the stretch can reciprocally inhibit the muscle being stretched, allowing it to relax and enhancing the stretch. Example: when doing the kneeling hip flexor stretch, one can contract the hip extensors (gluteus maximus) to reciprocally inhibit the hip flexors (psoas, rectus femoris), allowing for greater lengthening of these muscles. Another example is to contract the quadriceps when doing a hamstring stretch. Static stretching should be used to decrease the muscle spindle activity of a tight muscle before and after activity.

Answer 30

The body undergoes many and dramatic physiologic changes depending on the intensity and duration of exercise. Some cardiovascular responses to exercise are linear increases in heart rate and systolic blood pressure and an increase in stroke volume (up to 40 to 60% of maximum), after which it plateaus, and an increase in cardiac output from an average resting value of 5 L/min to as high as 20 to 40 L/min occurs during intense activity. Also, at rest only 15 to 20% of circulating blood reaches skeletal muscle, but during intense exercise it increases up to 80 to 85% of cardiac output. During exercise, blood is shunted away from major organs such as the kidneys, liver, stomach, and intestines, and is redirected to the skin to promote heat loss. Blood plasma volume also decreases with exercise, and as exercise continues, increased blood pressure forces water from the vascular compartment to the interstitial space. During prolonged exercise, plasma volume can decrease by 10 to 20%. Thus, with these and many other physiologic changes with exercise, the cool down is important. The cool down gradually restores physiologic responses to exercise close to Baseline.

Answer 31

Heavier people exhibit worse balance, slower Gait velocity, and shorter steps. Exercise should focus on energy expenditure, balance, and proprioceptive training to expend calories and improve balance and gait mechanics. By doing exercises in a proprioceptively enriched environment (controlled, unstable), the body is forced to recruit more muscles to stabilize itself. Thus, more calories are expended. Resistance training is important for weight loss because it increases lean body mass, which results in a higher metabolic rate and better body composition. Core and Balance training is also important because they lack balance and walking speed. Use caution when placing an obese client in a prone or Supine position because they are prone to hypotensive and hypertensive responses to exercise. Standing or seated positions are recommended. Phases 1 and 2 are appropriate for this population. Ensure that they are breathing properly. Avoid squeezing exercise bars tightly, as this can increase BP (or straining during exercise). Dumbbells, cables, and tubing work better than machines because of size considerations. Weight supported exercise such as cycling or swimming decreases Orthopedic stress. Physiologic considerations: A) may have other comorbidities including hypertension, cardiovascular disease, diabetes: screen well. B) maximal oxygen uptake and ventilatory (anaerobic) threshold is usually reduced: Consider weight supported modalities eg cycle ergometer, swimming. C) coexisting diets may hamper exercise ability and result in significant loss of lean body mass: initial exercise should emphasize low intensity, with a progression in duration and frequency before increasing intensity. Intensity should be 60 to 80% of work capacity. Progress to 2000 calories expended per week (from 1250 calories). D) measures of body composition may not be accurate: use BMI, scale weight, or circumference measurements.

Answer 32

Active people will develop their movement system; few develop their local stabilizers. The body's core stabilization system must be operating with efficiency to effectively use the strength, power, and endurance that has been developed in the prime movers. The kinetic chain senses imbalance and forces won't be transferred or used properly. A weak core causes inefficient movement and injury such as low back pain. An efficient core is necessary for muscle balance throughout the HMS. Optimal lengths (length-tension relationships), recruitment patterns (Force-couple relationships), and joint motions (arthrokinematics) in the muscles of the LPHC establish neuromuscular efficiency throughout the entire HMS, which allows for efficient acceleration, deceleration, and stabilization during movement, as well as prevention of injury.

Answer 33

Repeated days of strenuous exercise take a toll on one's glycogen stores. A high carb intake helps to replenish glycogen stores; however, the timing of carb ingestion can also be important to maximizing recovery. Consuming 0.7 grams per pound of carbohydrate within 30 minutes of completing exercise is recommended to maximize glycogen replenishment. Delaying carb intake by 2 hours can decrease total muscle glycogen synthesis by 66%. The post-workout environment may hasten glycogen repletion as a result of increased blood flow to the muscles and an increased sensitivity of the cells to the effects of insulin. Additional meals of 0.7 grams per pound of carbohydrate every 2 hours are recommended to completely restore muscle glycogen.

Answer 34

For those pursuing body fat reduction, body fat goals require a caloric deficit. During a negative energy balance, amino acids are used to assist in energy production, a term referred to as gluconeogenesis. Anaerobic or aerobic exercise depletes glycogen, increasing gluconeogenesis. The increase in gluconeogenesis is supported by the release of branched chain and other amino acids from structural proteins to maintain glucose homeostasis during exercise. A hypocaloric diet establishes less than optimal glycogen stores, and when this is combined with increased glycogen demand during exercise, protein's energy utilization is increased. The amount of lean body mass lost in one in a negative energy balance can be reduced by increasing the amount of protein in the diet, leading to a more rapid return to nitrogen balance. Studies show that an increase in protein utilization during a hypocaloric diet will produce effects that can be exacerbated by exercise.

Answer 35

Essential amino acids cannot be manufactured in the body or are manufactured in insufficient amounts; therefore, they must be obtained from food or another exogenous Source. Non-essential amino acids are manufactured in the body from dietary nitrogen and fragments of carbs and fat. Because of their rate of synthesis within the body, arginine and histidine are semi-essential amino acids because they cannot be manufactured by the body at a rate that will support growth.

Answer 36

First class levers: The fulcrum is in the middle, like a seesaw. Example: Nodding the head; top of spinal column is the fulcrum (joint axis). Second class levers: Resistance in middle with fulcrum and effort on either side, like a load in a wheelbarrow. Example: Full body push-up or calf raise. For Calf raise: ball of foot is fulcrum, body weight is resistance, and effort is applied by calf muscles. Third class levers: Effort is between resistance and Fulcrum. The effort always travels a shorter distance and must be greater than the resistance. Most limbs are third class levers. Example: Forearm; fulcrum is elbow, effort is applied by biceps muscle, load is in hand eg dumbbell.

Answer 37

In endurance exercise of greater than a 90 minute duration eg Marathon running, muscle glycogen stores become depleted. This depletion limits the performance of endurance exercise. Carbohydrate loading, also called glycogen supercompensation, is a technique used to increase muscle glycogen before an endurance event. This practice can nearly double muscle glycogen stores, increasing endurance potential. Historically, the week-long program includes 4 days of glycogen depletion (through a low-carb diet that is 10% of calories and exhaustive exercise), followed by three days of rest and a high carb diet (about 90% of calories). This method has many drawbacks, including periods of hypoglycemia, irritability, increased susceptibility to injury, and difficulty in compliance. A revised method accomplishes the same goal with greater ease of compliance and fewer side effects: Glycogen loading schedule: Days before event: 6 days out. Exercise intensity and duration: 70 to 75% of VO2 max for 90 minutes. Carb intake: 1.8 grams per pound of body weight. Days before event: 4 to 5 days out. Exercise intensity and duration: 70 to 75% of VO2 max for 40 minutes. Carb intake: 1.8 grams per pound. Days before event: 2 to 3 days out. Exercise intensity and duration: 70 to 75% of VO2 max for 20 minutes. Carb intake: 4.5 grams per pound. Days before event: 1 day out. Exercise intensity and duration: rest. Carb intake: 4.5 grams per pound. Although maximizing muscle glycogen before an event may improve power, performance, output, and speed by postponing muscle glycogen depletion, glycogen loading before exercise does not always improve performance. Some athletes experience extreme gastrointestinal distress including diarrhea when attempting glycogen loading. Thus, meals should contain familiar foods that are relatively low in fat and fiber to minimize gastrointestinal distress. Because leg muscles become heavier with the addition of glycogen and water, many athletes complain they feel heavy and sluggish, and they can experience a slight weight gain.

Answer 38

The recommended dietary allowance (RDA) for protein is 0.4 grams per pound per day. The acceptable macronutrient distribution range for protein intake is 10 to 35% of total caloric intake. This range allows for differences in goals and activity and bioindividuality in terms of satiety and performance. Recommended protein intakes: Activity level: Sedentary adult: 0.4 grams per pound per day. Strength athletes: 0.5 to 0.8 grams per pound per day. Endurance athletes: 0.5 to 0.6 grams per pound per day.

Answer 39

Fatty acids may be saturated or unsaturated. Unsaturated fatty acids can be further classified according to their degree of unsaturation. If the fatty acid has one double bond in its carbon chain, it's called a monounsaturated fatty acid. If there is more than one point of unsaturation, it is classified as a polyunsaturated fatty acid. Polyunsaturated fatty acids provide important essential fatty acids (or fats that cannot be manufactured by the body but are essential for proper health and functioning). Saturated fatty acids are implicated as a risk factor for heart disease because they raise bad cholesterol levels (low density lipoproteins; LDL), whereas unsaturated fats are associated with increases in good cholesterol (high density lipoproteins; HDL) and decreased risk of heart disease. Monounsaturated fatty acids (found in olive and canola oils) and polyunsaturated fatty acids such as Omega-3 fatty acids (found in cold water fish like salmon) are considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, cancer. Another prevalent fatty acid is trans fatty acids, the result of hydrogenation (or the process of adding hydrogen to unsaturated fatty acids to make them harder at room temperature and increase food shelf life). Trans fatty acids have been shown to increase LDL cholesterol and decrease HDL cholesterol, much like saturated fats. Food sources and types of fats: Monounsaturated fats: Olive oil, canola oil, peanut oil, avocados, peanuts, almonds, pistachios. Polyunsaturated fats: Vegetable oils (safflower, soy, corn, sunflower oils); omega-3 Fatty acids (herring, mackerel, salmon, sardines, flaxseeds); most nuts and seeds. Saturated fats: Meat, poultry, lard, butter, cheese, cream, eggs, whole milk; tropical oils (coconut, palm, palm kernel oil); many baked goods. Trans fats: Stick margarine, shortening, fried foods (fried Chicken, doughnuts); fast food; many baked goods and pastries.

Answer 40

In general, check for neutral alignment, symmetry, balanced muscle tone, and specific postural deformities. Anterior view: Foot and ankles: Straight and parallel, not flattened or externally rotated. Knees: in line with toes, not adducted or abducted. LPHC: Pelvis level with both anterior superior iliac spines in same transverse plane. Shoulders: Level, not elevated or rounded. Head: neutral position, not tilted nor rotated. Lateral view: Foot and ankles: Neutral position, leg vertical at right angle to sole of foot. Knees: neutral position, not flexed nor hyperextended. LPHC: Pelvis neutral position, not anteriorly (lumbar extension) or posteriorly (lumbar flexion) rotated. Shoulders: Normal kyphotic curve, not excessively rounded. Head: Neutral position, not in excessive extension (jutting forward). Posterior view: Foot and Ankle: Heels are straight and parallel, not overly pronated. Knees: neutral position, not adducted or abducted. LPHC: Pelvis is level with both posterior superior iliac spines in same transverse plane. Shoulders: Level, not elevated or protracted (medial borders essentially parallel and three to four inches apart). Head: Neutral position, neither tilted nor rotated.

Answer 41

Corrective flexibility: Designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion. Techniques: Self-myofascial release (foam roll): Uses the principle of autogenic inhibition to cause muscle relaxation. Static stretching: uses either autogenic inhibition or reciprocal inhibition to increase muscle length depending on how stretch is performed. Phase 1. Active flexibility: Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency. Techniques: SMR. Active isolated stretching: Allows for Agonist and synergist muscles to move a limb through a full range of motion while the functional antagonists are being stretched. Phases 2, 3, and 4. Functional flexibility: designed to improve the extensibility of soft tissue and increase neuromuscular efficiency. Techniques: SMR. Dynamic stretching: requires integrated, multiplanar soft tissue extensibility, with optimal neuromuscular control, through the full range of motion, or essentially movement without compensations.

Answer 42

Dietary protein is the delivery vehicle for amino acids. Meats, fruits, vegetables, grains, dairy, and supplements Supply us with the building blocks of protein. If a Food Supplies all of the essential amino acids in appropriate ratios, it is a complete protein. If a food is low or lacking in one or more essential amino acids, it is an incomplete protein. The essential amino acid that is missing or present in the smallest amount is the limiting factor of that protein. Because the process of protein synthesis works on an all or none principle, all amino acids must be present at the site of protein manufacture, or synthesis will be reduced to the point at which the cell runs out of the limiting amino acid. The ability of a protein to satisfy these essential amino acid requirements can be Quantified by protein efficiency ratio, net protein utilization, and biologic value (BV). BV is a measure of protein quality, or how well it satisfies the body's essential amino acid needs. A source with a higher score provides an amino acid profile that is more closely related to the human body's needs. However, consuming protein above requirements will not force the body to unleash a previously untapped muscle building capacity. Instead, if one exclusively consumes high BV proteins, their amino acid requirements would be met with less protein. Conversely, if one chooses mostly lower BV sources, the total protein requirements will increase. The major sources of complete proteins are animal sources, dairy, and meats. Sources of incomplete protein include grains, legumes, nuts, seeds, and other vegetables. Barley, cornmeal, oats, buckwheat, pasta, rye, wheat, beans, lentils, dried peas, peanuts, chickpeas, soy products, sesame seeds, sunflower seeds, walnuts, cashews, pumpkin seeds, and other nuts are the main sources of incomplete proteins. Incomplete proteins can be combined to make available all of the essential amino acids and form a complete protein. Protein quality improves when a small amount of complete protein like a dairy food is combined with plant-based foods and when incomplete proteins from plant-based foods such as rice and beans are mixed together.

Answer 43

For exercise lasting more than one hour, carb feedings during exercise can help Supply glucose to working muscles whose glycogen stores are dwindling. This technique also maintains blood glucose levels, increasing time to exhaustion by 20 to 60 minutes. It is recommended that endurance athletes consume between 30 and 60 g of carbs every hour to accomplish this. Popular sports drinks are perfect for this goal and have the added benefit of replacing fluid losses, also benefiting performance. The replacement of carbs and water has individual benefits that together are additive. One study showed that performance during 1 hour of intense cycling was improved by 12% with the consumption of 53 oz of water containing 79 G of carbs. Sports drinks including potassium and sodium help replace electrolytes, whereas carbs provide energy. Sports drinks containing 6 to 8% carbs are recommended for exercise lasting longer than 1 hour.

Answer 44

Water is vital to life itself; it constitutes 60% of the human body by weight. Whereas deficiencies of nutrients such as macronutrients, vitamins, and minerals may take weeks or years to develop, one can only survive for a few days without water. Consuming an adequate amount of water will benefit the body in these ways: A) endocrine gland function improves. B) fluid retention is alleviated. C) liver functions improve, increasing the percentage of fat used for energy. D) natural thirst returns. E) Metabolic functions improve. F) nutrients are distributed throughout the body. G) body temperature regulation improves. H) blood volume is maintained.

Answer 45

In general, fat is digested and absorbed quite slowly. Long chain triglycerides, or LCT, which make up the majority of dietary fatty acids (16 - 18 carbons), must go through the process of digestion and absorption described earlier before they can be utilized. Medium chain triglycerides or MCT, however, are more rapidly absorbed. Also, they do not require incorporation into chylomicrons for transport, but can enter the systemic circulation directly through the portal vein, providing a readily available, concentrated source of energy. It's been suggested that MCT could benefit endurance performance by supplying an exogenous energy source in addition to carbohydrate during exercise and increase plasma free fatty acids (FFA), sparing muscle glycogen. However, several studies of trained endurance athletes have found that MCT ingestion does not alter fat metabolism, spare muscle glycogen, or improve performance. Ingestion of MCT with ultraendurance cyclists actually compromised performance. The impaired performance may have been due to the gastrointestinal upset from MCT.

Answer 46

First, static posture should be assessed, looking for evidence of postural distortion patterns. These patterns identify muscles that are either too short or too long. Imbalances found here will mean the identified muscles are not the optimal lengths to keep joints in the right resting position. Then, moving posture should be observed to determine muscles that are overactive or underactive. Overactive muscles receive too much signaling from the CNS, while underactive ones do not receive enough. One may stand with good posture, but overactive muscles can pull a joint in the wrong direction during movement if they are firing more than others, and underactive ones will not correctly balance the forces from the overactive muscles. When the joint moves incorrectly, it's called a compensation. The overhead squat, pushing, and pulling assessments are the primary movement assessments. Once one's compensations are observed, all of the short and long and over and underactive muscles can be identified. This directly correlates to the Flexibility and Resistance training one will need to do during workouts. Muscles identified as short or overactive should be stretched, while those that are long or underactive will need to be strengthened. Doing so will return the muscles to their correct length tension relationships, balance the forces around the joint, and optimize posture and stability for more intense exercise. Phase 1 of the opt model helps with this.

Answer 47

A term used to describe how the body responds and adapts to stress. The optimal state for the HMS to be in is one of physiologic balance or homeostasis. The General Adaptation Syndrome is a term used to describe how the body responds and adapts to stress. In this case, the stress being placed on the body is the weight being lifted during resistance training. Exercise, including resistance training, is a good form of stress called eustress that over time allows the HMS to adapt and thus be able to maintain homeostatic States under a variety of conditions. For adaptation to occur, the body must be confronted with a stressor or some form of stress that creates the need for a response. There are three stages of response to stress: Alarm reaction stage: The alarm reaction is the initial reaction to a stressor. The alarm reaction activates many physiological and psychological protective processes within the body. During the initial sessions of resistance training, the body is forced to try and adapt to increased amounts of force on Bones, joints, muscles, connective tissues, and the nervous system. Numerous physiologic responses occur, including an increase in oxygen and blood supply as well as neural Recruitment to the working muscles. Initially, one's body May be very inefficient at responding to the demands placed on it. But gradually over time and by applying the principle of progressive overload, the body increases its ability to meet the demands being placed on it. Consider the usual response to either unaccustomed exercise or a sudden increase in a training program. The new work is performed, and during the next 2 to 3 days, the muscles May exhibit classic delayed onset muscle soreness or DOMS. During this period of DOMS, any attempt at replicating or advancing the soreness-inducing exercise will be limited by the factors contributing to the soreness. This could be considered an alarm reaction. Most experts agree minimizing DOMS involves starting a progressive training program at a low intensity and introducing overload gradually. DOMS: Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity. Resistance development stage: During the resistance development stage, the body increases its functional capacity to adapt to the stressor. After repeated training sessions, the HMS will increase its capability to efficiently recruit muscle fibers and distribute oxygen and blood to the proper areas in the body. Once adaptation has occurred, the body will require increased stress or overload to produce a new response and a higher level of Fitness. PT's often use the adaptation response improperly by only manipulating the amount of weight one uses when this is but one of many ways to increase stress on the body. Chapter 14 discusses the importance of manipulating the many acute variables (sets, reps, intensity, rest periods, etc) for optimal adaptation while avoiding breakdown or exhaustion. In the example of unaccustomed exercise, once the DOMS subsides, further work will be met with less and less soreness so that performance May gradually advance. This would be resistance development. Performance will continue to improve until some new performance Plateau is reached and will be maintained if training is maintained. Exhaustion stage: Prolonged stress or intolerable amounts of stress can lead to exhaustion or distress. When a stressor is too much for any one of the physiologic systems to handle, it causes a breakdown or injury such as stress fractures, muscle strains, joint pain, or emotional fatigue. In turn, many of these injuries can lead to the initiation of the cumulative injury cycle. Avoiding the pitfalls of the exhaustion stage is one of the main reasons for using the opt model (a systematic, progressive training program) that is based on science and proven application. Resistance training, and other forms of training, must be cycled through different stages that increase stress placed on the HMS, but also allow for sufficient rest and recuperation periods. The term used for this approach, in which a training program is divided into smaller, progressive stages, is periodization. In the above example, if the resistance is continually increased with the intention of stressing specific muscles or muscle groups to produce an increase in size or strength, it can lead to injury of the muscle, joint, or connective tissue, especially if the resistance is added too quickly or inadequate rest and Recovery periods Are not planned for. Training- related injuries occur more often to connective tissue, such as ligaments and tendons, than muscles because connective tissues lack blood supply. Different tissues in the body (muscle fibers versus connective tissue) each have their own adaptive potential to stresses. Thus, training programs should provide a variety of intensities and stresses to optimize the adaptation of each tissue to ensure the best results. Adaptation can be more specifically applied to certain aspects of the HMS depending on the training techniques used, which is the basis of the principle of specificity. Overtraining syndrome is training beyond the body's ability to recover, which leads to mood problems, decreased performance, fatigue, etc.

Answer 48

Single set system: One set per exercise. Just as beneficial as multiple set training for beginners. It allows for adaptive responses of the connective tissue and nervous system before engaging in more rigorous systems. By not lifting more than one can handle, synergistic dominance and injury can be avoided. Multiple set system: Multiple numbers of sets for each exercise. Can be appropriate for both novice and advanced clients, but is superior to single set training for advanced clients. Pyramid system: increasing or decreasing weight with each set. In the light to heavy system, one typically does 10 to 12 reps with a light load and increases the resistance for each following set, until one can perform one to two reps, usually in four to six sets. This system can easily be used for workouts involving 2 to 4 sets or higher repetition schemes (12 to 20 reps). The heavy to light system begins with a heavy load for one to two reps, then decreases the load and increases the Reps for 4 to 6 sets. Superset system: Performing two exercises in rapid succession with minimal rest. The first variation is performing two exercises for the same muscle group back to back. This improves muscular endurance and hypertrophy because the volume of work performed is high. This style of super sets can use two, three (a tri-set), or more exercises (a giant set) for the Target muscle group. The greater the number of exercises, the greater the fatigue and demands on muscular endurance. The second variation is performing two exercises back to back that involve antagonist muscle groups (EG chest and back or quadriceps and hamstrings). This allows a significant load to be placed on the target muscle during each set. This is possible because while The Agonist is working, the antagonist is recovering, and vice versa. Supersetting typically involves sets of 8 to 12 reps with no rest between sets or exercises, but any number of reps can be used. It's popular among bodybuilders and may be beneficial for muscular hypertrophy and endurance. Drop sets: Performing a set to failure, then removing a small percentage of the load and continuing with the set. It's a technique that allows one to continue a set past the point at which it would usually terminate. One performs a set to failure, then removes a small percentage of the load (5 to 20%), and continues the set, completing a small number of reps (usually two to four). This procedure can be repeated several times (usually 2 to 3 drops per set). A set to failure followed by three successive load decrements done with no rest is called a triple drop. It's an advanced form of training and popular among bodybuilders. Circuit training system: Performing a series of exercises, one after the other, with minimal rest. A great system for those with limited time and for those who want to alter body composition. Peripheral heart Action System: A variation of circuit training that alternates upper body and lower body exercises for each set through the circuit. It distributes blood flow between the upper and lower extremities, potentially improving circulation. It's very beneficial for altering body composition. Split routine system: Training different body parts on separate days. By breaking up the body into parts that can be trained on different days, more work can be performed for the allotted time per workout. When training each body part more than once a week, volume and intensity should be accounted for (for proper recovery time). Popular among bodybuilders and strength athletes. Brings about optimal muscular hypertrophy. Vertical loading: Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity. (1. total body 2. chest 3. back 4. shoulders 5. biceps 6. triceps 7. legs) Can be done in a circuit style, by minimizing the rest periods between exercises. Can be very beneficial for allowing maximal recovery to each body part while minimizing rest time. If it takes 1 minute to do each exercise, by the time one returns to a particular exercise, 7 to 10 minutes could have passed, which should be sufficient time to allow for full adenosine triphosphate (ATP)/phosphocreatine (PC) recovery. Horizontal loading: Performing all sets of an exercise or body part before moving on to the next exercise or body part. Appropriate for maximal strength and power training when longer rest periods are required between sets. But the amount of time spent resting can often be more time than the workout itself. It can be a metabolic progression if rest periods are limited to 30 to 90 seconds between sets. This can lead to faster development of metabolic and hypertrophy-related adaptations in the muscle.

Answer 49

Arthritis: Chronic inflammation of the joints. Osteoarthritis: Arthritis in which cartilage becomes soft, frayed, or thins out, as the result of trauma or other conditions. Rheumatoid arthritis: Arthritis primarily affecting connective tissues, in which there is a thickening of articular soft tissue, and extension of synovial tissue over articular cartilages that have become eroded. Arthritis is an inflammatory condition that mainly affects the joints. It is the leading cause of disability for US adults and is associated with significant activity limitation, work disability, reduced quality of life, high Healthcare costs. Two types: Osteoarthritis is caused by degeneration of cartilage within joints. This lack of cartilage creates a wearing on the surfaces of articulating bones, causing inflammation and pain at the joint, eg hands, knees, hips, spine. Rheumatoid arthritis is a degenerative joint disease in which the immune system mistakenly attacks its own tissue (tissue in joint or organs). This can cause an inflammatory response in multiple joints, leading to pain and stiffness. The condition is systemic and may affect a variety of joints and organs. Joints commonly affected are hands, feet, wrists, knees. It is important for PT's to be aware of the symptoms of an acute rheumatoid arthritis exacerbation. A low volume circuit program is preferred over higher intensity or High Reps (which aggravate joints). Those with osteoarthritis have decreased strength and proprioception. Those with arthritis have decreased balance. Symptoms of arthritis (eg joint pain, stiffness) are heightened from inactivity as a result of muscle atrophy and lack of tissue flexibility. Core and Balance Training are important to increase joint stability and balance. Plyometrics not recommended. Phase 1 of opt model is appropriate using modified reps (10 to 12) to avoid heavy, repetitive joint loading that increases stress to affected joints. Physiologic considerations: A) maximal oxygen uptake and ventilatory threshold are frequently lower as a result of decreased exercise due to pain and Joint inflammation: Circuit format using treadmill, elliptical. B) medications May significantly influence bone and muscle health: incorporate functional activities. C) tolerance to exercise may be influenced by acute arthritic flare-ups: Be aware of symptoms and joint pain lasting longer than 1 hour should result in Altered program. D) Rheumatoid arthritis results in early morning stiffness: avoid early morning exercise. E) Evaluate for comorbidities, particularly osteoporosis: Resistance training recommended.

Answer 50

Also known as jump or reactive training; is a form of exercise using explosive movements EG bounding, hopping, jumping, to develop muscular power. One reacts to the ground surface in a way that develops larger than normal ground forces that can then be used to project the body with a greater velocity or speed of movement. The term reactive training refers to the reaction stimulus clients encounter during plyometric training, which is the ground surface in this case. Good performance in functional activities emphasizes the ability of muscles to exert maximal Force output in a minimal amount of time (rate of force production). Success in everyday activities and sports depends on the speed at which muscular force is generated. Speed of movement and reactive neuromuscular control are a function of muscular development and neural control; the first is a function of training and the other of learning. The key then is muscular overload and Rapid movements during training. Plyometric/reactive training involves exercises that generate quick, powerful movements involving explosive concentric muscle contraction preceded by an eccentric muscle action. These explosive muscular contractions can be seen in rebounding in basketball. The overall height that one achieves is determined by their Vertical Velocity or how fast they leave the ground. This is the essence of Plyometrics and uses a characteristic of muscle called the stretch-shortening cycle of the integrated performance paradigm. The integrated performance Paradigm states that to move with Precision, forces must be loaded (eccentrically), stabilized (isometrically), and then unloaded or accelerated (concentrically). The Eccentric phase: Also called deceleration, loading, yielding, counter movement, or cocking face. This phase increases muscle spindle activity by pre-stretching the muscle before activation. Potential energy is stored in the elastic components of the muscle during this loading phase, much like stretching a rubber band. The amortization phase: Involves Dynamic stabilization and is the time between the end of The Eccentric muscle action (the loading or deceleration phase) and the initiation of the concentric contraction (the unloading or force production phase). The amortization phase, sometimes called the transition phase, is also referred to as the electromechanical delay between the eccentric and concentric contraction during which the muscle must switch from overcoming Force to imparting force in the intended Direction. A prolonged amortization phase results in less than optimal neuromuscular efficiency from a loss of elastic potential energy. A rapid switch from an eccentric loading phase to a concentric contraction leads to a more powerful response. The concentric phase: or the unloading phase; occurs immediately after the amortization phase and involves a concentric contraction, resulting in enhanced muscular performance after The Eccentric phase of muscle contraction. This is synonymous with releasing a rubber band after it was stretched. Example: Basketball players, as they prepare to jump up for a loose ball: They prepare by lowering their body slightly by flexing at the ankles, knees, hips. They will reverse this downward motion and rapidly project themselves from the ground, extending their ankles, knees, hips, and arms upward. Another way to describe plyometric training: the driving principle behind plyometric training is the integrated performance Paradigm, which states that for movements to be efficient, forces must be properly dampened, stabilized, and accelerated. This is also known as the stretch-shortening cycle. Plyometrics first stretch the muscle with an eccentric muscle action. This stretches the muscle like a rubber band, building up potential energy. Next, the body must quickly stabilize and transition from The Eccentric action to a concentric contraction. This in between period is called the amortization phase and is where the body isometrically stabilizes all the forces built up during the loading phase. Then, the jumping or unloading phase occurs with an explosive concentric contraction that propels the body off the ground. The ability to move through this stretch-shortening cycle at faster rates represents higher levels of neuromuscular efficiency.

Answer 51

Local stabilization system: The local core stabilizers are muscles that attach directly to the vertebrae. They consist primarily of type 1 slow twitch muscle fibers with a high density of muscle spindles. Core stabilizing muscles are primarily responsible for intervertebral and intersegmental stability and work to limit excessive compressive, shear, and rotational forces between spinal segments. Another way to view them is that they provide support from vertebra to vertebra. These muscles also Aid in proprioception and postural control because of their muscle spindles. The primary muscles of the local stabilization system include the transverse abdominis, internal obliques, multifidus, pelvic floor muscles, and diaphragm. These muscles provide segmental spinal stability by increasing intra-abdominal pressure (pressure within the abdominal cavity) and generating tension in the thoracolumbar fascia (connective tissue of low back), thus increasing spinal stiffness for improved intersegmental neuromuscular control. Global stabilization system: Attach from pelvis to the spine. These muscles act to transfer loads between the upper extremity and lower extremity, provide stability between the pelvis and spine, and provide stabilization and eccentric control of the core during movement. The primary Global stabilizers are the quadratus lumborum, psoas major, external obliques, portions of the internal oblique, rectus abdominis, gluteus medius, and adductor complex. Movement system: Attach the spine and/or pelvis to the extremities. These muscles are primarily responsible for concentric Force production and eccentric deceleration during activity. The primary movement muscles are the latissimus dorsi, hip flexors, hamstring complex, and quadriceps. Collectively, all of the muscles within each system provide Dynamic stabilization and neuromuscular control of the entire core (LPHC). They produce Force (concentric contractions), reduce Force (eccentric actions), and provide Dynamic stabilization in all planes of movement. To better understand how these muscles work to stabilize the LPHC, it helps to view the systems From the Inside Out (local stabilizers to Global stabilizers to movement system). Training the movement system muscles before training the global and local stabilizers would not make sense from a structural and biomechanical standpoint. It's analogous to building a house without a foundation. One must be stable first to move efficiently. Few people develop their local stabilizers required for intervertebral stability.

Answer 52

A stretching technique that focuses on the neural system and fascial system in the body (or the fibrous tissue that surrounds and separates muscle tissue). By applying gentle Force to an adhesion or "knot", the elastic muscle fibers are altered from a bundled position (which causes the adhesion) into a straighter alignment with the direction of the muscle or fascia. The gentle pressure (applied with implements such as a foam roll) will stimulate the Golgi tendon organ and create autogenic inhibition, decreasing muscle spindle excitation and releasing the hypertonicity (tension) of the underlying musculature. In other words, gentle pressure (similar to a massage) breaks up knots within the muscle and helps to release unwanted muscular tension. When using SMR, one must find a tender spot (which indicates the presence of muscle hypertonicity) and sustain pressure on that spot for at least 30 seconds. This will increase the GTO activity and decrease muscle spindle activity, thus triggering the autogenic inhibition response. It may take longer, depending on one's ability to consciously relax. This process will help restore the body back to its optimal level of function by resetting the proprioceptive mechanisms of the soft tissue. SMR is suggested before stretching because breaking up fascial adhesions (knots) may improve the tissue's ability to lengthen through stretching techniques. It can also be used during cool down.

Answer 53

Intermittent Claudication: The manifestation of the symptoms caused by Peripheral Arterial Disease. Peripheral Arterial Disease: A condition characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremities. Essentially, intermittent claudication is characterized by limping, lameness, or pain in the lower leg during mild exercise resulting from a decrease in blood supply (oxygen) to the lower extremities. Peripheral arterial disease is the narrowing of the major arteries that are responsible for supplying blood to the lower extremities. The primary limiting factor for exercise for one with PAD is leg pain. If one has a diagnosis of PAD, symptoms are likely to be due to intermittent claudication, although they could still be associated with deconditioning. In many respects it does not matter to differentiate between disease and deconditioning, because PT's should still create programs that improve physical function in the face of limiting factors. Phase 1 of opt model. Physiologic considerations: A) PAD clients frequently have coexisting coronary artery disease or diabetes: Do not exceed HR upper limit. Walking preferred. B) Smoking significantly worsens PAD and exercise tolerance: strongly recommend cessation and ban smoking 1 hour before exercise. C) PAD frequently results in decreased aerobic capacity and endurance: Focus on aerobic activities; emphasize walking. D) Resistance Training May improve overall physical function, but may not address limits of PAD: Resistance exercise should not replace aerobic exercise. Circuit training advised.

Answer 54

The principal carbs present in food occur in the form of simple sugars, starches, and cellulose. Simple sugars, such as those in Honey and fruits, are very easily digested. Double sugars, such as table sugar, requires some digestive action but are not nearly as complex as starches, such as those found in whole grain. Starches require prolonged enzymatic action to be broken down into simple sugars (IE glucose) for utilization. Cellulose, commonly found in the skins of fruits and vegetables, is largely indigestible by humans and contributes little energy value to the diet. It does, however, provide the bulk necessary for intestinal motility and aids in elimination. The rate at which ingested carbohydrate raises blood sugar and it's accompanying effect on insulin release is referred to as the glycemic index (GI). The GI for a food is determined when the food is consumed by itself on an empty stomach. Mixed meals of protein, other carbs, and fat can alter the glycemic effect of single Foods. One can see in table 17.8 that foods lower on the glycemic index are good sources of complex carbs, as well as being high in fiber and overall nutritional value. Glycemic Index: high equals greater than 70; moderate equals 56 to 69; low equals less than 55. Glycemic Index for assorted Foods: Low: Peanuts equals 14; plain yogurt equals 14; Apple equals 38. Moderate: Apple juice equals 40; snickers equals 41; carrots equals 47; whole wheat bread equals 67. High: white bread equals 70; popcorn equals 72; instant rice equals 87. Through the processes of digestion and absorption, all disaccharides and polysaccharides are ultimately converted into simple sugars such as glucose or fructose. However, fructose must be converted to glucose in the liver before it can be used for energy. Some of the glucose (blood sugar) is used as fuel by tissues of the brain, nervous system, and muscles. Because humans are periodic eaters, a small portion of the glucose is converted to glycogen after a meal and stored within the liver and muscles. Any excess is converted to fat and stored throughout the body as a reserve source of energy. When total caloric intake exceeds output, any excess carb, fat, or protein may be stored as body fat until energy expenditure once again exceeds energy input.

Answer 55

Cancer: Any of various types of malignant neoplasms, most of which invade surrounding tissues, may metastasize to several sites, and are likely to recur after attempted removal and to cause death of the patient unless adequately treated. Cancer is the second leading cause of death in the US. Because cancer is a collection of diseases, its symptoms vary widely. Medications used by clients with cancer can have large adverse effects, including skeletal muscle myopathy (muscle weakness and wasting). Exercise is important for those recovering from cancer. It can reduce cellular risks of cancer and improve quality of life. Low to moderate intensities for moderate durations have a positive effect on the immune system when compared with higher intensities for longer durations. Core and Balance Training are essential to regain stabilization for ADL's. Plyometrics not recommended initially. Phases 1 and 2 of opt model initially. Physiologic considerations: A) fatigue and weakness is common: Low to moderate intensity (aerobic). B) excessive fatigue may result in diminished overall activity: Use intermittent bouts of exercise. C) diminished immune function: Resistance Training. D) Decreased lean muscle mass: Address decreased range of motion and balance.

Answer 56

The time taken to recuperate between sets. Dynamic resistance training, and isometric training, can significantly reduce ATP and PC supplies. The ability to replenish the supplies is crucial for Optimal Performance and the desired adaptation. By adjusting rest interval, energy supplies can be regained according to the goal of the program. Rest intervals of: 20 to 30 seconds will allow 50% recovery of ATP and PC. 40 seconds will allow 75% recovery of ATP and PC. 60 seconds will allow 85 to 90% recovery of ATP and PC. 3 minutes will allow 100% recovery of ATP and PC. The rest interval between sets determines to what extent the energy resources are replenished before the next set. The shorter the rest interval, the less ATP and PC will be replenished and consequently less energy will be available for the next set. With new clients, this can result in fatigue, which can lead to decreased neuromuscular control, force production, and stabilization by decreasing motor unit recruitment. Thus, inadequate rest can decrease performance, lead to altered movement patterns, and injury. Conversely, if rest periods are too long, the effects could be decreased neuromuscular activity and decreased body temperature. This could entail injury.

Answer 57

In stage one, one should start slowly and gradually work up to 30 to 60 minutes of continuous exercise in zone 1. Those who can maintain Zone 1 heart rate for at least 30 minutes two to three times per week will be ready for stage 2. Stage 2 is focused on increasing the workload (speed, incline) in a way that will alter HR in and out of Zone 1 and Zone 2. Warm up in zone 1 for 5 to 10 minutes. Move into a one minute interval in zone 2. Once the HR reaches Zone 2 of maximal HR, maintain it for the rest of that minute. After the interval, return to Zone 1 for 3 minutes. Repeat this if one can recover back into the Zone 1 range. The most important part of the interval is to recover back to zone 1 between the intervals. If one cannot reach Zone 2 in 1 minute, then use the HR they did reach as their 85%. Take 9% off this number to get the lower end of the new Zone. It is important to alternate days of the week with Stage 1 training. Intervals should begin brief with a work to rest ratio of 1:3. Then it can be progressed to 1:2 and 1:1. Also, the duration of each interval can be gradually increased. Stage 3 is focused on further increasing the workload in a way that alters HR in and out of each Zone. Warm up in zone 1 for 5 to 10 minutes. Then increase workload every 60 Seconds until reaching Zone 3. This requires a slow climb through Zone 2 for at least 2 minutes. After pushing for another minute in Zone 3, decrease workload. This one minute break is important to gauge Improvement. Drop workload down to the level they were just working in before starting the zone 3 interval. The HR will drop. As improvements are made, HR will drop more quickly. This indicates a stronger heart. If one Cannot drop to the appropriate HR during the one minute break, stay in zone 1 or 2 for the rest of the workout. If the HR does drop to a normal rate, then overload the body again and go to Zone 3 for 1 minute. Then go back to Zone 1 for 5 to 10 minutes and repeat. It is vital to rotate all three stages every day.

Answer 58

Proponents of low carb diets erroneously claim that carbs are to blame for the increasing prevalence of metabolic syndrome (or Syndrome X) and therefore lead to weight gain. Metabolic syndrome is a cluster of symptoms characterized by obesity, insulin resistance, hypertension, and dyslipidemia, leading to an increased risk of cardiovascular disease. Syndrome X is usually associated with obesity (especially abdominal), a high fat diet, and a sedentary lifestyle. A common denominator associated with these factors is high levels of circulating free fatty acids (FFA). In the presence of high FFA concentrations, the body will favor their use as energy, decreasing glucose oxidation and glycogen synthesis and inhibiting glucose transport. The result is chronically elevated levels of blood sugar levels, a condition called hyperglycemia. During states of hyperglycemia, insulin will also be elevated, leading to the conversion of the excess blood sugar to other products such as glycoproteins and fatty acids. The truth is that a healthy person would need to eat an extremely high percentage of simple carbs (such as sucrose) and fat, maintain a constant energy excess, or be overweight to have chronically elevated blood sugar. Although some evidence points to genetic components that contribute to insulin resistance (IR), the condition itself will not allow for weight gain without an energy intake in excess of expenditure. In fact, obesity itself is a risk factor for development of IR, not the other way around. So, what is the cause of IR? If one constantly overeats, excess calories are stored as fat, which causes fat cells to increase in size. The growing fat cell itself becomes insulin resistant, and the resulting prevalence of FFA will cause the body to favor the use of fat for energy at the expense of glucose. This becomes a vicious cycle, with the overweight condition leading to IR, which in turn leads to impaired glucose use. Blood sugar levels rise, insulin levels rise, and cholesterol, triglycerides, and blood pressure rise as well. To make matters worse, the impaired ability of glucose to enter muscle cells keeps glycogen stores lower, which can increase appetite, motivating one to eat more, increasing fat stores, exacerbating IR, and so on. High fat diets are strongly associated with obesity, and thus insulin resistance and diabetes. Eating fat does not make one fat unless it is consumed in excess of energy requirements. However, it is easier to consume excess energy (or be hyperphagic) on a high-fat diet, owing to fat's High caloric density. When large quantities of high caloric dense foods are consumed in combination with excess calories and a sedentary lifestyle, it is easy to Envision an abundance of fatty acids floating around in the bloodstream. It is much more likely that a high-fat diet leads to excess calorie consumption, obesity, IR, and eventually non insulin dependent diabetes mellitus then it is that carbs cause IR, and, as a result, obesity. The only solution is a diet with the right amount of energy, high in fibrous vegetables or starchy carbs, and exercise. In a study of type 2 diabetics, those with IR, and those of normal weight found that 3 weeks of a high carb, low-fat diet and an exercise program significantly lowered insulin levels.

Answer 59

Proteins must be broken down into the constituent amino acids before the body can use them to build or repair tissue or as an energy substrate. The fate of the amino acids after digestion and absorption by the intestines depends on the body's homeostatic needs, which can range from tissue replacement or tissue addition to a need for energy. As ingested proteins enter the stomach, they encounter Hydrochloric acid (HCl), which uncoils or denatures the protein so that digestive enzymes can begin dismantling the peptide bonds. Also, the enzyme pepsin begins to cleave the protein strand into smaller polypeptides (strands of several amino acids) and single amino acids. As these protein fragments leave the stomach and enter the small intestine, pancreatic and intestinal proteases (or protein enzymes) continue to dismantle the protein fragments. The resulting dipeptides, tripeptides, and single amino acids are then absorbed through the intestinal wall into the enterocyles and released into the blood supply to the liver. Once in the bloodstream, the free form amino acids have several possible Fates: They can be used for protein synthesis (building and repairing tissues or structures), immediate energy, or potential energy (fat storage). The body has a constant need for energy, and the brain and nervous system, especially, have a constant need for glucose. If carbohydrate or total energy intake is too low, the body can use amino acids (from dietary or body proteins) to provide energy. The amino acids are first deaminated (or stripped of the amine group), allowing the remaining carbon skeleton to be used for the production of glucose or ketones to be used for energy. The removed amine group produces ammonia, a toxic compound, which is converted to urea in the liver and excreted as urine by the kidneys. If protein intake exceeds the need for synthesis and energy needs are met, then amino acids from dietary protein are deaminated, and their carbon fragments may be stored as fat. Among Americans, protein and caloric intakes are typically well above requirements, allowing protein to contribute significantly to one's fat stores.

Answer 60

A great contribution made by dietary complex carbohydrate is fiber. Higher fiber intake is associated with lower incidence of heart disease and cancer. Fiber is an indigestible carb. There are two types of fiber, soluble and insoluble. Soluble fiber is dissolved by water and forms a gel-like substance the digestive tract. Soluble fiber has many benefits, including moderating blood glucose levels and lowering cholesterol. Good sources of soluble fiber: Oats and oatmeal, legumes (peas, beans, lentils), barley, and many uncooked fruits and vegetables, especially oranges, apples, carrots. Insoluble fiber does not absorb or dissolve in water. It passes through the digestive tract close to its original form. Insoluble fiber has many benefits to intestinal Health, including a reduction in the risk and occurrence of colorectal cancer, hemorrhoids, and constipation. Most of insoluble fibers come from the bran layers of cereal grains. The recommended intake of fiber is 38 G per day and 25 G per day for men and women, respectively. Additional benefits of fiber: A) provides Bulk in diet, thus increasing the satiety value of foods. B) some fibers also delay the emptying of the stomach, further increasing satiety. C) prevents constipation and establishes regular bowel movements. D) may reduce the risks of heart and artery disease by lowering blood cholesterol. E) Regulates body's absorption of glucose (diabetics included), because fiber can control the rate of digestion and assimilation of carbs. F) High fiber meals exert regulatory effects on blood glucose levels for up to 5 hours after eating.

Answer 61

Muscle groups moving together to produce movement around a joint. Muscles produce a force that's transmitted to bones through their connective tissues (tendons). Because muscles are recruited as groups, many muscles will transmit Force onto their respective bones, creating movement at the joints. This synergistic action of muscles to produce movement around a joint is a force-couple. Muscles in a force-couple provide Divergent pulls on the bone or bones they connect with. This is a result of the fact that each muscle has different attachment sites, pulls at a different angle, and creates a different force on that joint. The motion that results from these forces is dependent on the structure of the joint and the collective pull of each muscle involved (see table: Common force-Couples). In reality, however, every movement must involve all muscle actions and all functions (Agonist, etc) to ensure proper joint motion and to eliminate unwanted motion. Thus, all muscles working in unison to produce the desired movement are working in a force-couple. To ensure that the HMS moves properly, it must have proper Force-couple relationships, which can only happen if the muscles are at the right length-tension relationships and the joints have proper arthrokinematics (joint motion). Collectively, proper length-tension relationships, force-couple relationships, and arthrokinematics allow for proper sensorimotor integration and ultimately proper, efficient movement.

Answer 62

PT's need to tailor their actions and recommendations to a client's Readiness to change. Stage 1: Pre-contemplation: PT's do not usually see people in this stage. People here have no intention of changing. They do not exercise and do not intend to start in the next 6 months. The best strategy with pre-contemplators is education. Stage 2: Contemplation: People here do not exercise, but are thinking about starting in the next 6 months. The best strategy here is still education eG pros and cons of exercise, dispel myths. Stage 3: Preparation: People here do exercise occasionally but are planning to begin exercising regularly in the next month. The best strategies: Clarify realistic goals and expectations, discuss programs, consider preferences, ask about previous successful experiences, build social network. Stage 4: Action: People here are active. They have started to exercise, but have not yet maintained it for 6 months. The best strategies: Education, discuss barriers, redesign programs. Stage 5: Maintenance: people here have maintained change for 6 months. The best strategies: Reinforce pros of exercise, discuss progress, change plans, tailor to preferences. Questions to assess one's stage: What experiences with physical activity have you had in the past? What worked best to help you stick to an exercise program? What work the least? What contributed to you quitting a program? During the last 6 months, what kept you from exercising? How did you keep up your exercise program when disruptions got in the way?

Answer 63

Carbs should generally make up the highest percentage of macronutrient calories when attempting fat loss or muscle gain. Carbs provide variety, nutrients, and volume to the diet. The satiating value of complex carbs is especially important in a caloric deficit for fat loss. A diet centered around low glycemic index carbs may be useful in the prevention of obesity, coronary artery disease, colon cancer, and breast cancer. Weight loss or gain is primarily related to Total caloric intake, not the macronutrient profile. The weight lost on a low-carb diet can be attributed to two factors: Low caloric intake and loss of fat free Mass (FFM). Added to the caloric reduction are dwindling glycogen stores. For every gram of glucose taken out of glycogen, it brings with it 2.7 grams of water. This loss of muscle glycogen (including water) can be significant in the first week of a low-carb diet, and adds to the pounds lost. This is how low carb fad diets can promise dramatic weight loss in short periods. Long-term success in weight loss is associated with realistic eating style, not one that severely limits a macronutrient.

Answer 64

Carbohydrate availability is vital for maximal sports performance. When performing high intensity, short duration activity (anaerobic), muscular demand for energy is provided for and dependent on muscle glycogen. During endurance exercise (aerobic) performed at a moderate intensity (60% of maximal oxygen consumption or VO2 max), muscle glycogen provides about 50% of energy needs. During high intensity aerobic exercise (greater than 79% of VO2 max), it yields nearly all of the energy needs. Duration of exercise also affects the amount of glycogen used for energy. As duration of activity increases, available glucose and glycogen diminish, increasing the Reliance on fat as a fuel source. Also, one could presume that if there is an appreciable increase in duration, there must also be a decrease in intensity, decreasing the use of glycogen. However, that does not mean that the best way to lose body fat is to perform low intensity activities for a long duration. If the workout contributes to a caloric deficit, the body will draw on it's fat stores at some point to make up for the deficit. Ultimately, the limiting factor for exercise performance is carb availability: "Fat Burns in a carbohydrate Flame." That is to say, maximal fat utilization cannot occur without sufficient carbohydrate to continue Krebs cycle activity. When an endurance athlete "hits the wall", it is the result of fatigue caused by severely lowered liver and muscle glycogen. This occurs even though there is sufficient oxygen being delivered to the muscles and in abundance of potential energy from fat stores.

Answer 65

A diet containing between 2.7 to 4.5 grams per pound per day of carbohydrate is recommended. The acceptable macronutrient distribution range for carb intake is 45 to 65% of total caloric intake. Complex carbs such as whole grains and fresh fruits and vegetables should constitute the majority of calories because of their nutrient dense (providing B vitamins, iron, fiber) nature. High carb diets increase the use of glycogen as fuel, whereas a high-fat diet increases the use of fat as fuel. However, a high fat diet results in lower glycogen synthesis. This is of particular concern if one is consuming A reduced Energy diet. For the endurance athlete, a carb rich diet will build glycogen stores and Aid in performance and Recovery. Although some studies show an increase in performance associated with high fat diets, these improvements are seen in exercise performed at a relatively low intensity (less than 70% of VO2 max). As the intensity increases, performance of high intensity exercise will be impaired.

Answer 66

Golgi tendon organs are located within the musculotendinous Junction (or the point where the muscle and the tendon meet) and are sensitive to changes in muscular tension and rate of tension change. When excited, the GTO causes the muscle to relax, which prevents the muscle from excessive stress, which could result in injury. Prolonged GTO stimulation provides an inhibitory action to muscle spindles (located within the same muscle). This neuromuscular phenomenon is termed autogenic inhibition and occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction. The phenomenon is termed autogenic because the Contracting muscle is being inhibited by its own receptors.

Answer 67

As clients develop strength and endurance, they can train for longer periods before reaching the exhaustion stage (General Adaptation Syndrome), which leads to Greater change and adaptation realized over time. 1) Stabilization: The HMS's ability to provide optimal dynamic joint support to maintain correct posture during all movements. In other words, stabilization is getting the right muscles to fire, with the right amount of force, in the proper plane of motion, and at the right time. This requires high levels of muscular endurance for optimal recruitment of prime movers to increase concentric Force production and reduce eccentric Force. Repeatedly training with controlled, unstable exercises increases the body's ability to stabilize and balance itself. Improper stabilization can negatively affect a muscle's Force production. Stability is an important training adaptation because it increases the ability of the kinetic chain to stabilize the LPHC and Joints during movement to allow the arms and legs to work more efficiently. 2) Muscular endurance: the ability to produce and maintain Force production for prolonged periods of time. Improving muscular endurance is an essential part of all programs. Developing muscular endurance helps to increase core and Joint stabilization, which is the foundation on which hypertrophy, strength, and power are built. Training for muscular endurance of the core focuses on the recruitment of muscles responsible for postural stability, namely, type 1 muscle fibers. Resistance training using high repetitions are the most effective way to improve muscular endurance. 3) Muscular hypertrophy: the enlargement of skeletal muscle fibers in response to overcoming Force from high volumes of tension. Muscle hypertrophy is characterized by an increase in the cross-sectional area of individual muscle fibers resulting from an increase in myofibril proteins (myofilaments). Although the visible signs of hypertrophy may not be apparent for 4 to 8 weeks in an untrained client, the process begins in the early stages of training, regardless of the intensity used. Low to intermediate repetition ranges with Progressive overload lead to muscular hypertrophy. 4) Strength: the ability of the neuromuscular system to produce internal tension (in the muscles and connective tissues that pull on the bones) to overcome an external load or Force. Whether the external Force demands the neuromuscular system to produce stability, endurance, maximal strength, or power, internal tension within the muscles is what leads to force production. The degree of internal tension produced is the result of strength adaptations. The specific form of strength or internal tension produced from training is based on the type and intensity of training used (principle of specificity). Resistance training programs have traditionally focused on developing maximal strength in individual muscles, emphasizing one plane of motion (typically the sagittal plane). Because all muscles function eccentrically, isometrically, and concentrically in all three planes of motion at different speeds, programs should be designed using a progressive approach that emphasizes the appropriate exercise selection, all muscle actions, and repetition tempos. Because muscles operate under the control of the CNS, strength needs to be thought of not as a function of muscle, but as a result of activating the neuromuscular system. Using heavier loads increases the neural demand and recruitment of more muscle fibers until a recruitment Plateau is reached, after which further increases in strength are a result of fiber hypertrophy. Strength cannot be thought of in isolation. Strength is built on the foundation of stabilization requiring muscles, tendons, and ligaments to be prepared for the load that will be required to increase strength beyond the initial stages of training. Whereas stabilization training involves type 1 slow twitch muscle fibers, strength training involves type 2 fibers. The majority of strength increases will occur during the first 12 weeks of resistance training from increased neural Recruitment and muscle hypertrophy. 5) Power: The ability of the neuromuscular system to produce the greatest force in the shortest time. This is represented by the equation of force multiplied by velocity. Power adaptations build on stabilization and strength adaptations and then apply them at more realistic speeds and forces seen in everyday life and sports. The focus of Resistance-Power training is getting the neuromuscular system to generate Force as quickly as possible (rate of force production). An increase in either force or velocity will produce an increase in power. Training for power can be achieved by increasing the weight (Force), as seen in the strength adaptations, or increasing the speed with which weight is moved (velocity). Power training allows for increased rate of force production by increasing the number of motor units activated, the synchronization between them, and the speed at which they are activated. The General Adaptation Syndrome and principle of specificity both dictate that to maximize training for this adaptation, both heavy and Light loads must be moved as fast as possible in a controlled fashion. Thus, using both methods in a superset fashion can create the necessary adaptations to enhance the body's ability to recruit a large number of motor units and increase the rate (speed) of activation.

Answer 68

Hypertension: consistently elevated arterial blood pressure, which, if sustained at a high enough level, is likely to induce cardiovascular or end-organ damage. Blood pressure is defined as the pressure exerted by the blood against the walls of the blood vessels, especially the arteries. It varies with the strength of the heartbeat, the elasticity of the arterial walls, the volume and viscosity of the blood, and age, health, condition. Hypertension, or high blood pressure, is a disorder in which arterial blood pressure remains High (resting systolic greater than or equal to 140 or diastolic greater than or equal to 90 mm hg. People with resting BP between 120 over 80 and 135 over 85 mm HG are prehypertensive and should lower their BP through Lifestyle Changes. Causes include smoking, diet high in fat (particularly saturated fat), and excess weight. Health risks include increased risk for stroke, cardiovascular disease, chronic heart failure, kidney failure. Although medications are effective, lifestyle changes including regular exercise, diet, and smoking cessation are also effective in reducing BP. Exercise can lower elevated BP by an average of 10 mm hg for systolic and diastolic BP. Low to moderately intense cardiorespiratory exercise is just as effective as high intensity activity. PTs should evaluate HR responses to exercise. It's important to monitor body position at all times. As with obese and diabetic clients, body position can dramatically affect BP before, during, and after exercise. Supine or prone positions, especially when the head is lower in elevation than the heart can often increase BP and as such these positions may be contraindicated. Both hypotensive and hypertensive responses to exercise are possible in those with hypertension. Most exercises should be done in a seated or standing position. Slow progression in phases 1 and 2 are appropriate. Programs should be done in a circuit style or peripheral heart Action System to distribute blood flow between the upper and lower extremities. PTs should ensure that clients breathe normally and avoid the Valsalva maneuver (: maneuver in which one tries to Exhale forcibly with a closed glottis (windpipe) so that no air exits through mouth or nose as, for example, in lifting heavy weight. It impedes the return of venous blood to the heart) or overgripping (squeezing tightly) when using equipment as this can dramatically increase BP. Physiologic considerations: A) blood pressure response to exercise may be variable and exaggerated, depending on mode and intensity: Continuous, lower intensity aerobic exercise is initially recommended. B) despite medication, clients may arrive with pre-exercise hypertension: Resistance exercise should be circuit Style or peripheral heart action. Avoid holding breath (Valsalva maneuver). C) hypertension is associated with other comorbidities including obesity, cardiovascular disease, diabetes: Screening is important. Weekly caloric goal of 1500 to 2000 calories. D) Some medications, such as beta blockers, will attenuate the heart rate at rest and its response to exercise: Do not use predicted maximal HR or estimates for exercise. Use talk test for those taking medications.

Answer 69

Performed on a more stable base of support so that heavier loads can be handled. Can Target muscular endurance, hypertrophy, or maximal strength depending on how the acute variables are organized. Focus mainly on increasing Prime mover strength.

Answer 70

A) opportunity to look at progress over time B) seeing progress builds self-confidence and adherence C) accountability and motivation D) honesty E) logging a workout serves as a reward F) identifies challenges

Answer 71

Protein suppresses food intake for several hours and to a greater extent than fats and carbohydrates. Thus, protein aids in fat loss.

Answer 72

Essential: Isoleucine leucine lysine methionine phenylalanine threonine tryptophan valine. Nonessential: Alanine asparagine, aspartic acid, cysteine, glutamic acid, glutamine glycine proline serine tyrosine. Semi-essential: Arginine histidine.

Answer 73

Sedentary men and women should consume on average 3 liters (13 cups) and 2.2 liters (9 cups) of water per day, respectively. Those in a fat loss program should drink an additional 8 oz of water for every 25 lb they carry above their ideal weight. Water intake should also be increased if one is exercising briskly or residing in a hot climate.

Answer 74

Positive mood: Feeling of satisfaction, energized, positive outlook, relaxation, stress reduction, alertness, concentration. Reduced stress: Less headaches, stomach aches, frustration, pressure, uncertainty, anger, irritability. Improves sleep: Falling asleep quickly, longer deep sleep, more refreshed in morning. Reduced anxiety and depression: Less worry, self Doubt, fear, uncertainty.

Answer 75

Overconsumption of sugar, refined processed carbohydrates, and high glycemic foods can lead to uncontrolled spikes in blood sugar, low energy, and increased appetite. Therefore, to avoid hunger, choose unprocessed, whole Food carb sources such as a vegetables, starchy vegetables, whole fruit, and grains to provide fiber, vitamins, and minerals for healthy weight loss.

Answer 76

The amount of heat energy required to raise the temperature of 1 G of water 1° C. A unit of expression of energy equal to 1,000 calories. The amount of heat energy required to raise the temperature of 1 kg or liter of water 1° C.

Answer 77

Individual nutrition assessment, meal plans, recommendations for nutritional therapy. Educate clients on healthy food choices.

Answer 78

Move the body from a dynamic state to a controlled stationary position. Designed to develop proper eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization.

Answer 79

Reduced anxiety, depression, risk of cardiovascular disease. Better weight control. Increased self-esteem.

Answer 80

BMR is used when measurements are taken after the subject has spent the night in a metabolic Ward and has fasted for 12 hours. RMR is measured after the subject spends the night at home and is driven to the laboratory. They differ by less than 10%, usually.

Answer 81

Slight increases in fat free mass can have a gradual increase in RMR; thus exercise has a positive effect on RMR indirectly if FFM is increased. Thus, to avoid declines in resting metabolism, one should avoid starvation diets that could waste skeletal muscle and instead build and maintain muscle for active living. Maintaining muscle mass is especially important during aging because some of the decline in RMR is caused by less muscle.

Answer 82

Similar in length and width and appear somewhat cubicle in shape. Their spongy bone tissue maximizes shock absorption. Example: carpals of hand, tarsals of feet.

Answer 83

When you have established rapport, built a relationship, had empathy for why their goals are important to them, conducted a thorough assessment, and made the right opt program recommendations.

Answer 84

Exercise increases the oxidation of amino acids as well as the rate of protein turnover in lean body mass during recovery. Because different types of exercise (anaerobic, aerobic) have specific effects, one engaging in both types of exercise may have a need for protein greater than one involved in only one.

Answer 85

Studies show that people increase their effort and performance when others are watching them, a principle called social facilitation. People want to create an impression that they are just as fit as those around them. People report lower ratings of perceived exertion when they exercise next to someone.

Answer 86

Drills with limited horizontal inertia and unpredictability, such as Cone Shuffles and Agility Ladder Drills.

Answer 87

The right ventricle has thin walls and pumps under low pressure because it only has to pump blood a short distance to the lungs. The left ventricle has thicker walls and pumps under high pressure because it pumps blood out to the rest of the body. The right ventricle receives the deoxygenated blood from the right atrium and then pumps it to the lungs to be saturated with oxygen. The left ventricle receives the oxygenated blood from the left atrium and then pumps it to the whole body.

Answer 88

Performed as supersets. Many of the lower-body Power exercises are the same as Plyometric-Strength ones. Focused on the velocity at which force can be produced.

Answer 89

Theoretically, one needs to ingest an extra 14 g of protein per day, although most experts believe the most important factor in gaining lean mass (along with resistance training) is having adequate calories. Therefore, to ensure the body has sufficient energy for lean mass accretion, consume an additional 200 to 400 calories daily (1.5 to 2.5 calories per pound per day) above maintenance requirements in addition to consuming a little extra protein (2 oz of lean meat).

Answer 90

Involve the entire muscle action spectrum and contraction-velocity Spectrum used during integrated, functional movements. They are performed as fast and as explosively as possible. Designed to further improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, and optimal Force production.

Answer 91

A pulse is created by Blood moving or pulsating through arteries each time the heart contracts. Each time the heart contracts or beats, one wave of blood flow or pulsation of blood can be felt by placing one or two fingers on an artery. The artery contracts and relaxes periodically to rhythmically Force the blood along its way circulating throughout the body. This coincides with the contraction and relaxation of the heart as it pumps the blood through the arteries and veins. Thus the pulse rate is also called the heart rate.

Answer 92

Adduction of scapula; shoulder blades move toward the midline Abduction of scapula; shoulder blades move away from midline Downward (inferior) motion of the scapula Upward (Superior) motion of the scapula

Answer 93

The highest rate of oxygen transport and utilization achieved at maximal physical exertion or the maximum amount of oxygen one can consume and use during maximal intensity. It's a great measure of cardiorespiratory Fitness.

Answer 94

Pros: Inexpensive, portable, multiple planes of motion, sport specific movements, improve proprioceptive demands, muscular endurance, joint stabilization. Cons: Hypertrophy or maximal strength, tension in rubber changes as its stretched.

Answer 95

There is a correlation between chronic diseases and fat stored in the midsection. Anything at or below 0.95 for men and at or below 0.80 for women will not put people at risk for diseases.

Answer 96

150 minutes of moderate intensity aerobic activity ie brisk walking every week or 75 minutes of vigorous intensity aerobic activity iE jogging, running every week or an equivalent mix.

Answer 97

The complex carbohydrate molecule used to store carbs in the liver and muscle cells. When carbohydrate energy is needed, glycogen is converted into glucose for use by the muscle cells. During intense or prolonged exercise.

Answer 98

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to occur. To perform elbow flexion during a biceps curl, the biceps brachii contracts while the triceps brachii (the antagonist muscle) relaxes to allow the movement.

Answer 99

Motor response to internal and external environmental stimuli (ie sensory information). Motor behavior is the collective study of motor control, motor learning, motor development.

Answer 100

Predictable patterns of muscle imbalances. The tendency of the body to seek the path of least resistance during movement patterns.

Answer 101

Ankle motion such that the toes are pointed toward the ground. When applied to the ankle, the ability to bend at the ankle, moving the front of the foot upward.

Answer 102

The rate at which the heart pumps or beats is HR. Average resting: 70 to 80 BPM. Q is the overall performance of the heart; the volume of blood pumped by the heart per minute (ml blood per minute); cardiac output is a function of heart rate times stroke volume.

Answer 103

Differences in body structure, muscle mass, lean to fat body mass ratio, and to a lesser extent, blood chemistry.

Answer 104

The process of neural stimulation creating a muscle contraction. It involves a series of steps that start with the initiation of a neural message (neural activation) and end up with a muscle contraction (sliding filament theory).

Answer 105

The formation of glucose from non-carbohydrate sources, such as amino acids. Gluconeogenesis occurs during a negative energy balance and amino acids from protein become a significant fuel source.

Answer 106

Reduce heart and breathing rates, cool body temperature, return muscles to Optimal length-tension relationships, prevent venous pooling of blood in lower extremities (which may cause dizziness or fainting), and restore physiologic systems close to Baseline.

Answer 107

Bending of the spine (cervical, thoracic, or lumbar) from side to side or side-bending. Eversion is movement of the calcaneus (heel bone) and tarsals (ankle bones) in frontal plane, away from midline of body. Inversion is movement of the calcaneus (heel bone) and tarsals (ankle bones) in frontal plane, toward midline of body.

Answer 108

Proteins are made up of amino acids linked together by peptide bonds. The body uses 20 amino acids to build its many different proteins. Just as specific words are formed by certain sequences of letters, arranging the amino acids in different sequences yields the body's Myriad of proteins (from a muscle protein like actin to proteins that make up the lens of the eye).

Answer 109

To create and keep a loyal customer base or following. Successful businesses are interested in who their customers are, where they live, where they come from, what their likes and dislikes are, etc.

Answer 110

1) place index and middle fingers around Palm side of wrist, about one inch from top of wrist, on thumb side. 2) locate the artery by feeling for a pulse with index and middle fingers. Apply light pressure to feel it. 3) during rest, count the number of beats in 60 seconds. 4) during exercise, count the number of beats in 6 seconds and add a 0 to that number. This estimates the beats in 60 seconds. Monitoring HR during exercise is a good estimate of how hard the heart is working.

Answer 111

Blood vessels are a network of hollow tubes that circulates blood throughout the body. Arteries, capillaries, veins.

Answer 112

A group of consecutive reps.

Answer 113

Energy storage and transfer unit within the cells of the body. ATP is the body's internal energy currency that is used in all biochemical reactions that sustain life.

Answer 114

Allows one to train at varying intensities during the course of a week, which allows for multiple adaptations once a level of Fitness has been achieved.

Answer 115

Vessels that transport blood away from the heart.

Answer 116

Individual muscle fibers; "muscle" refers to multiple bundles of muscle fibers held together by connective tissue.

Answer 117

Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of rest and Recovery).

Answer 118

To consider the number of days rest taken and structure of programming for high intensity exercise to prevent overuse injuries.

Answer 119

They transform energy from food into ATP, or cellular energy. The principal energy source of the cell. They convert nutrients into energy.

Answer 120

ATP-PC system, glycolytic system (glycolysis), and oxidative system (oxidative phosphorylation).

Answer 121

Low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow. Low intensity exercise consisting of movements that mimic those that will follow in intense exercise.

Answer 122

Frequency Intensity Type Time Enjoyment

Answer 123

Rotation of forearm and palm downward; associated with Force reduction. Rotation of forearm and palm upward; associated with Force production.

Answer 124

Oxygen and carbon dioxide trade places in the tissues, blood, and lungs. As one is coming in, the other is going out. OR It provides the body with oxygen and nutrients and removes waste products like CO2.

Answer 125

HR and BP. Resting HR is a fairly good indicator of overall cardiorespiratory Fitness. Exercise HR is a strong indicator of how one's cardiorespiratory system responds and adapts to exercise.

Answer 126

It gets converted to triglycerides and stored on the body as fatty tissue.

Answer 127

Amino acids.

Answer 128

Amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur, and that have several essential biologic compounds. Mainly for building and repairing soft tissues. Protein rarely supplies much energy during exercise, except in Starvation, ie gluconeogenesis.

Answer 129

To assess effectiveness of nutrition and exercise choices. To use as a motivational tool. To monitor changes in body composition. To identify health risks.

Answer 130

Better understanding of how the kinetic chain Works to create movement.

Answer 131

Oxidative system.

Answer 132

Previous history of musculoskeletal injury is a strong predictor of future musculoskeletal injury during physical activity.

Answer 133

Nervous Skeletal Muscular systems.

Answer 134

Phosphocreatine. Carbohydrates (glucose, glycogen). Glucose, fats.

Answer 135

70 BPM. 75 BPM.

Answer 136

The timeframe of a workout or the length of time spent in one phase of training.

Answer 137

Circumference measurements Scale weight How clothes fit.

Answer 138

Rotation of a joint toward middle of body. Rotation of a joint away from middle of body.

Answer 139

Sets Reps Intensity.

Answer 140

Training in unstable environments, rest periods, and tempo can all affect training intensity.

Answer 141

A purposeful system or plan put together to help one achieve a specific goal.

Answer 142

A high polyunsaturated to saturated fat ratio is desirable.

Answer 143

Thyroid hormones influence Many metabolic functions, including fat and carb metabolism and growth.

Answer 144

PT's have 20 seconds to make a good first impression. It includes: Making eye contact Introducing yourself by name and getting their name Smiling Shaking hands Remembering their name and using it Using good body language.

Answer 145

Amino acids linked by peptide bonds. To build and repair body tissues and structures. It's also involved in the synthesis of hormones, enzymes, and other regulatory peptides. Also, it can be used for energy if calories or carbohydrates are insufficient.

Answer 146

If FFM and muscle can be increased during weight loss, it is easier to maintain RMR and fat loss.

Answer 147

Because they're not asked for.

Answer 148

Replacing negative thoughts with positive ones. A list of positive, motivating keywords to use as an awareness tool: Fast, energetic, go, focus, get it.

Answer 149

Energy Structure and membrane function Precursors to hormones Cellular signals Regulation of uptake and excretion of nutrients in the cells.

Answer 150

Carbohydrate (0.5 grams per pound), not protein, consumed within an hour after heavy resistance training inhibits muscle-protein breakdown, resulting in a positive protein balance.

Answer 151

Exercises involve little motion through the spine and pelvis. Designed to improve neuromuscular efficiency and intervertebral stability, focusing on drawing-in and then bracing during the exercises.

Answer 152

Elastin gives a ligament some flexibility or elastic recoil to withstand the bending and twisting it may have to endure.

Answer 153

Individualized

Answer 154

The number of training sessions performed during a specified period (Usually one week).

Answer 155

Clients will not adhere and won't reach goals.

Answer 156

Core strength, plyometric training, and technique.

Answer 157

The process of actively or passively relaxing the inspiratory muscles to move air out of the body.

Answer 158

Cardiovascular disease.

Answer 159

Ability of muscles to exert maximal Force output in a minimal amount of time.

Answer 160

Breathe diaphragmatically (through the stomach). Assessing one's breathing pattern can also help determine muscle imbalances.

Answer 161

Altered reciprocal inhibition Synergistic dominance Arthrokinetic dysfunction Overall decreased neuromuscular control.

Answer 162

The Optimum Performance Training model was designed for a society with structural imbalances and susceptibility to injury. It's a process to get any client to any goal. It minimizes injury, maximizes results.

Answer 163

Oxygen uptake (oxygen consumption).

Answer 164

Pros: Stability, balance demands; upper and lower body. Cons: Not for hypertrophy or max strength.

Answer 165

Series of muscles that moves the skeleton. Skeletal muscle Cardiac muscle Smooth muscle.

Answer 166

Phase 1: Stabilization Endurance Training Phase 2: Strength Endurance Training Phase 3: Hypertrophy Training Phase 4: Maximum Strength Training Phase 5: Power Training

Answer 167

Proprioceptively, since the purpose is to challenge one's balance threshold.

Answer 168

Designing safe and effective training programs.

Answer 169

Unique shape and function that do not fit the others. Example: Vertebrae, pelvic bones.

Answer 170

Flexibility Cardiorespiratory Core Balance Plyometric Speed agility quickness Resistance

Answer 171

A) rhythmic in nature B) use large muscle groups C) continuous in nature.

Answer 172

Morbidity and mortality; increase in risk of premature death from all causes, but particularly from cardiovascular disease.

Answer 173

Movement in frontal plane away from the midline of body Movement in frontal plane back toward the midline of body.

Answer 174

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

Answer 175

Long bones Short bones Flat bones Irregular bones Sesamoid bones

Answer 176

Every day of week. 3 to 5 days per week.

Answer 177

Cause pain and inflammation that can alter neural control to the affected muscles and Joints if not rehabilitated properly.

Answer 178

Lower extremity pain Adductor (inner thigh) pain Hamstring strain Iliotibial band syndrome (runner's knee) Low-back pain.

Answer 179

Movement of the bones around the joints.

Answer 180

The functional unit of muscle that produces muscular contraction and consists of repeating sections of actin and myosin.

Answer 181

The smallest blood vessels, and the site of exchange of chemicals and water between the blood and the tissues.

Answer 182

The cumulative sensory input to the CNS from all mechanoreceptors that sense position and limb movements. Used in motor control.

Answer 183

Junctions of Bones, muscles, and connective tissue at which movement occurs ie an articulation.

Answer 184

Injury to ligament. Injury to tendon or muscle.

Answer 185

Stress, anxiety; reduced oxygen can further increase anxiety.

Answer 186

60 minutes or more daily of aerobic, muscle-strengthening, and Bone-strengthening activities to improve health and reduce risk of chronic disease.

Answer 187

From changes in the way the CNS controls and coordinates movement.

Answer 188

Consists of a series of irregularly shaped Bones called vertebrae that houses the spinal cord.

Answer 189

The hormones it produces affect almost every human function eG muscle contraction, protein synthesis, etc.

Answer 190

A network of cells called neurons that transmit and coordinate signals, providing a communication Network within the body.

Answer 191

They are in between the vertebrae and made of fibrous cartilage that act as shock absorbers and allow the back to move.

Answer 192

A system composed of the heart, blood, and blood vessels that transport the blood from the heart to the tissues.

Answer 193

Enhance neuromuscular efficiency, increase rate of force production, and improve functional eccentric strength.

Answer 194

The pituitary gland is the master gland because it controls the functions of the other glands. The others are the hypothalamus, thyroid, and adrenal glands.

Answer 195

Cardiorespiratory Fitness Muscular strength Muscular endurance Flexibility Body composition.

Answer 196

Movement of arm or thigh in transverse plane from an anterior position to a lateral position. Movement of arm or thigh in transverse plane from a lateral position to an anterior position.

Answer 197

Because the nervous system controls neuromuscular efficiency, and mechanoreceptors help to determine muscle balance or imbalance.

Answer 198

Movement of toes in transverse plane to an outward and externally rotated position. Movement of toes in transverse plane to an Inward and internally rotated position.

Answer 199

Aerobic or oxidative metabolism because carbon dioxide and water are more easily eliminated.

Answer 200

To continually increase one's awareness of their limit of stability (or kinesthetic awareness) by creating controlled instability.

Answer 201

A hollow muscular organ that pumps a circulation of blood through the body by means of rhythmic contraction.

Answer 202

Men: 5 to 25% Women: 12 to 38% Active men: 5 to 18% Active women: 16 to 33% Overall: Men: 15% Women: 25%

Answer 203

Pros: Multiple planes of motion Many velocities; power Many movements Proprioceptive demands Cons: None

Answer 204

When the body is in equilibrium and stationary, meaning no linear or angular movement. The ability to move and change directions under various conditions without falling.

Answer 205

Like muscle, bone is living tissue that responds to exercise by becoming stronger. Regular exercise achieves greater Peak bone mass (maximal bone density and strength).

Answer 206

3.5 ml of oxygen per kilogram of body weight per minute, termed one metabolic equivalent or 1 MET. 2.2 pounds 0.45 Kg

Answer 207

Transportation: Transports oxygen to all tissues, removes waste, transports hormones and nutrients to organs and tissues, and removes heat from internal to external regions. Regulation: Regulates body temperature by transferring Heat from internal core out to periphery. As blood travels close to skin it gives off heat to environment or can be cooled; regulates pH levels (acid balance). Protection: Protects from blood loss through its clotting mechanism which seals off damaged tissue until a scar forms; provides immune cells to fight against toxins which reduces risk of disease and illness.

Answer 208

In nonverbal communication what one is thinking or feeling is reflected in their body language. Much nonverbal communication shows up in the face, such as a small movement in the lips or a change in the eyes. Other forms of nonverbal communication include appearance, posture, gestures, and body position.

Answer 209

Joints are formed by one bone that articulates with another bone; they are Junctions of Bones, muscles, and connective tissue at which movement occurs. Joints are the sites where movement occurs from muscle contraction. Arthrokinematics is joint motion.

Answer 210

Allows us to stand, maintain balance, support head and arms, freedom of movement, attachment for many muscles, the ribs, and some organs, and protects the spinal cord, which controls most bodily functions.

Answer 211

All three of the oxidative processes involved in producing ATP involve oxygen and are thus aerobic processes. The three oxidative systems are: Aerobic glycolysis, the Krebs Cycle, and the Electron Transport Chain (ETC). Whether glycolysis is aerobic or anaerobic, the process is the same; the presence of oxygen only determines the fate of the end product, pyruvic acid (without oxygen the end product is lactic acid), but in the presence of oxygen, pyruvic acid is converted into a molecule in metabolism called acetyl coenzyme A (acetyl COA). Acetyl COA is important because it contributes substrates for use in the second process of oxidative production of ATP, the Krebs cycle. The complete oxidation of acetyl COA produces two units of ATP and the byproducts carbon dioxide and hydrogen. Hydrogen ions released during glycolysis and during the Krebs cycle combine with other enzymes and in the third process of oxidation, ultimately provide energy for the oxidative phosphorylation of ADP to form ATP (electron transport chain). The complete metabolism of one glucose molecule produces 35 to 40 ATP. Fat can also be metabolized aerobically. The first step in the oxidation of fat is a process called beta-oxidation. The process of beta-oxidation begins with the breakdown of triglycerides into smaller subunits called free fatty acids (ffa's). The purpose of beta oxidation is to convert ffa's into acetyl COA molecules, which then are available to enter the Krebs cycle and ultimately lead to the production of more ATP. Depending on the fat that is oxidized, say for example palmitic acid, one molecule Produces 129 ATP molecules. Even though fat oxidation produces far more ATP per molecule of fat compared to a molecule of carbohydrate, fat oxidation requires more oxygen to produce ATP; thus carbs are the preferred fuel substrate for the oxidative production of ATP. The end results of the aerobic metabolism of carbs and fats are water and carbon dioxide, both easily eliminated when compared with lactic acid. The aerobic breakdown of glucose and fat takes much longer than the anaerobic metabolism of glucose and far Longer than the ATP-PC cycle. Although speed of ATP production is not its strength, aerobic metabolism has the capability to produce energy for exercise for an indefinite period of time. That's because everyone has a large supply of storage fat.

Answer 212

The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, pelvic girdle, abdomen, and hip joint. The core is where the body's center of gravity is located and where all movement originates. A strong and efficient core is necessary for proper muscle balance throughout the entire HMS.

Answer 213

If someone is performing an exercise incorrectly, tell them about a positive benefit of that exercise. Then, offered to help them "maximize the exercise". State that you've just read a book that gives an alternative to what they are already doing. Or, Find out what it is about the exercise that is important to them. Then, for to help them "maximize the exercise".

Answer 214

Caffeine has ergogenic (enhances athletic performance) benefits, especially for trained athletes performing endurance exercise (more than 1 hour) or high intensity short duration exercise lasting about 5 minutes. However, there does not appear to be an ergogenic effect on performance of Sprint-type efforts lasting 90 seconds or less. The most effective ergogenic response is with dosages of caffeine at about 3 to 6 mg per kg body weight and is ingested about 1 hour before exercise. For a 70 kg person, or 155 lbs, this dose is equivalent to 210 to 420 mg of caffeine. For perspective, 16 oz of black coffee likely ranges from 200 to 350 mg of caffeine. Caffeine doses greater than 6 mg per kg generally show less performance benefit and have more risk of adverse effects. Possible effects range from insomnia, nervousness, nausea, rapid heart and breathing rates, convulsions, increased urine production.

Answer 215

A) make small decreases in food and beverage calories and increase physical activity. B) distribute protein, carb, and fat throughout the day and at each meal. C) consume less than 10% of calories from saturated fat. D) choose whole grains and fiber rich fruits and vegetables over refined grains and simple sugars (as the fiber and complexity of the starch will Aid in hunger control). E) limit alcohol consumption. F) schedule no fewer than four and as many as six meals a day. This controls hunger, minimizes blood sugar fluctuations, and increases energy levels throughout the day. G) avoid empty calories and highly processed foods, which have many calories and do little to provide satiety. H) drink plenty of water (minimum 9 to 13 cups) I) weigh and measure food for at least one week. This will raise awareness of caloric values and serving sizes, and decrease the likelihood of Underreporting calories.

Answer 216

Exercise maintains muscle strength, coordination, balance. Weight-bearing exercise is the best because it forces bones to work against gravity and thus react by becoming stronger. Example: Resistance training, walking, dancing. Non-example: Swimming, bicycling.

Answer 217

Phase 3: Hypertrophy Training Goal: Optimal levels of muscular hypertrophy/muscle size. Training strategies: High volume, moderate to high loads, moderate to low reps (6 to 12).

Answer 218

Growth hormone is stimulated by Deep Sleep, testosterone, and vigorous exercise. It is an anabolic hormone responsible for most of the growth and development during the early years of life. It increases the development of bone, muscle tissue, and protein synthesis and increases fat burning and strengthens the immune system.

Answer 219

Breathing becomes shallow, using secondary respiratory muscles more than the diaphragm. This shallow, upper-chest breathing becomes habitual, causing overuse to secondary respiratory muscles such as the scalenes, sternocleidomastoid, levator scapulae, and upper trapezius.

Answer 220

One metabolic equivalent or MET is equal to 3.5 ml O2 * kg * min, or the equivalent of the average resting metabolic rate (RMR) for adults. MET's are used to describe the energy cost of activity as multiples of RMR. MET values are used to relate intensity with energy expenditure. An activity with a MET of 4, like jogging slowly, would require four times the energy that one consumes at rest (sitting).

Answer 221

1) Peak Maximal Heart Rate/Straight Percentage Method: One's estimated maximal HR (HRmax) is found by subtracting age from 220 (220 - age). Then multiply HRmax by appropriate intensity (65 to 95%) at which one should work (zones 1 through 3). 2) HR Reserve (HRR) method: Based on the difference between one's predicted maximal heart rate and their resting heart rate. Because HR and oxygen uptake are linearly related during exercise, selecting a predetermined Target HR (THR) based on a given percentage of oxygen consumption is the most universally accepted method of establishing training intensity: THR = [(HRmax - HRrest) X desired intensity] + HRrest.

Answer 222

Superior chamber of the heart that receives blood from the veins and forces it into the ventricles. Inferior chamber of the heart that receives blood from its corresponding atrium and in turn forces blood into the arteries.

Answer 223

Training the oxidative system to respond faster to increases in intensity. The more efficiently the body can deliver oxygen to the cells, the more pyruvic acid and free fatty acids can be converted to acetyl COA, and the longer intense activity can be sustained.

Answer 224

estimates cardiorespiratory/cardiovascular fitness level like 3 min step test 1) record weight, then walk one mile as fast as one can control on treadmill. Record time it takes. 2) immediately record HR. Use formula in book to determine the oxygen consumption (VO2) score. 3) locate VO2 score in chart. 4) determine appropriate starting program in book. 5) determine maximal HR by: 220 - age, then multiply it by the figures.

Answer 225

Dynamic stretching uses the force production of a muscle and the body's momentum to take a joint through the full available range of motion. Dynamic stretching uses the concept of reciprocal inhibition to improve soft tissue extensibility. One can perform one set of 10 repetitions using 3 to 10 Dynamic stretches. Dynamic stretching is suggested as a warm up before activity, as long as no postural Distortion patterns are present. If one has muscle imbalances, SMR and Static Stretching should precede Dynamic stretching for overactive or tight muscles. It is recommended that one have good levels of tissue extensibility, core stability, and balance before undertaking aggressive Dynamic stretching.

Answer 226

Long, cylindrical shaft and irregular or widened ends. Their compact bone tissue ensures strength and stiffness. Their spongy bone tissue is for shock absorption. Example: Humerus, femur.

Answer 227

Pros: do not require additional load All planes of motion Portable Closed-chain Cons: None.

Answer 228

The state in which the body's metabolism is elevated after exercise. ATP above what is needed for Recovery is produced to help reestablish Baseline levels of ATP and PC and to assist with clearing metabolic end products.

Answer 229

Skeletal muscles will not contract unless they are stimulated to do so by motor neurons. Neural activation is the contraction of a muscle generated by neural stimulation. Neural activation is the communication link between the nervous system and muscular system. Motor neurons originating from the CNS communicate with muscle fibers through a synapse called the neuromuscular Junction.

Answer 230

Force created by the HMS is also dependent on the lever system of the joint. Skeletal muscles are attached to Bone by tendons, and produce movement by bending the skeleton at joints. Joint motion is caused by muscles pulling on Bones; muscles cannot actively push. Particular attachments of muscles to bones determines how much force the muscle can generate. Example: Quadriceps produce more Force than hand muscles.

Answer 231

A system of the body composed of the cardiovascular and respiratory systems. These systems work together to provide the body with oxygen and nutrients and to remove waste products like CO2 from cells.

Answer 232

A system of organs (the lungs and respiratory passageways) that collects oxygen from the external environment and transports it to the bloodstream. Bring oxygen into the lungs and remove carbon dioxide from the lungs to the outside air.

Answer 233

The normal extensibility of all soft tissues that allows the full range of motion of a joint. Capability to be elongated or stretched. The combination of flexibility and the nervous system's ability to control this range of motion efficiently.

Answer 234

Excessive breathing (short, shallow) can lead to altered carbon dioxide and oxygen blood content and can lead to anxiety that further initiates an excessive breathing response.

Answer 235

There is a correlation between the talk test, vO2, ventilatory threshold (Tvent, and HR during exercise. If one reaches a point at which they cannot carry on a simple conversation during exercise because they are breathing too hard, then they are exercising at too high of an intensity level.

Answer 236

Benefit: Increased heart and respiratory rate----> Effects: Increases cardiorespiratory system's capacity to perform work; increases blood flow to active muscle tissue; increases the oxygen exchange capacity. Benefit: Increased tissue temperature---------> Effects: Increases rate of muscle contraction; increases efficiency of opposing muscle contraction and relaxation; increases metabolic rate; increases the soft tissue extensibility. Benefit: Increased psychological preparation for exercise-------> Effects: Increases mental Readiness.

Answer 237

It's similar to Plyometric Training in which one reacts to the ground surface in a way that they develop larger than normal Ground Forces that can then be used to project the body with a greater velocity or speed of movement.

Answer 238

The result that is trying to be achieved EG weight loss if a client wants to lose weight. It is not, ultimately, time, nor education, nor motivation to exercise.

Answer 239

Strength by 30 to 40% after 8 weeks; motor skills such as sprinting and jumping; body composition; bone mineral density due to neural adaptations (versus hypertrophy).

Answer 240

Exercises that demand balance reduce the rate of ankle sprains and other lower extremity injuries, ACL injuries, improves lower extremity biomechanics, and improves balance ability (both static and dynamic).

Answer 241

Biceps: Vertical fold on front of arm over biceps muscle, halfway between shoulder and elbow. Triceps: Vertical fold on back of upper arm, with arm relaxed and held freely at side. Taken halfway between shoulder and elbow. Subscapular: 45° angle fold of 1 to 2 cm, below the inferior angle of scapula. Iliac crest: 45° angle fold, taken just above iliac crest and medial to the axillary line.

Answer 242

Organic compounds of carbon, hydrogen, and oxygen, which include starches, cellulose, and sugars, and are an important source of energy. All carbs are eventually broken down in the body to glucose, a simple sugar. Glucose.

Answer 243

Consistently repeating the same pattern of motion, which may Place abnormal stresses on body. Muscular imbalances. Note: Even sitting for long periods is a repetitive stress.

Answer 244

The program you design is only as good as your assessment. The more information you know about your client, the more individualized it is. This ensures safety, effectiveness, and gives a PT value.

Answer 245

Carbohydrate, specifically glucose, is the primary energy during vigorous activity. Carbs are the body's Key Energy Source and glucose is the main fuel for the brain. Control of blood glucose is regulated by the pancreas, which produces the hormones insulin and glucagon.

Answer 246

Bending movement in which the relative angle between two adjacent segments decreases. A straightening movement in which the relative angle between two adjacent segments increases. Extension of a joint beyond the normal limit or range of motion.

Answer 247

Synovial joints are the most common joints in human movement. They are 80% of all joints and have the greatest capacity for motion. They have a synovial capsule (collagenous structure) surrounding the entire joint, a synovial membrane (inner layer), and hyaline cartilage that pads the ends of articulating bones. Nonsynovial joints have no joint cavity, fibrous connective tissue, or cartilage. They have nearly no movement.

Answer 248

Axial skeleton: Skull, rib cage, and vertebral column. 80 bones. Appendicular skeleton: Upper and lower extremities, shoulder, and pelvic girdles. 126 bones. 206 bones total. 177 used in voluntary movement. Form over 300 joints.

Answer 249

Phase 4: Maximum strength training Goals: Increase motor unit recruitment Increase frequency of motor unit recruitment Improve Peak Force. Training strategies: High loads, low reps (1-5), longer rest periods.

Answer 250

Assesses movement efficiency and muscle imbalances during pulling movements. 1) stand with abdomen drawn inward, feet shoulders width apart, toes pointing forward. 2) viewing from side, instruct client to pull handles toward body and return to start position. Lumbar and cervical spines should remain neutral while shoulders stay level. 3) perform up to 20 reps in a controlled fashion. Low back: Does low back arch? Shoulders: Do shoulders Elevate? Head: Does head migrate forward?

Answer 251

They are sensory receptors responsible for sensing Distortion in body tissues. Mechanoreceptors respond to outside forces such as touch, pressure, stretching, sound, and motion, and transmit impulses through sensory nerves, which in turn enable us to detect touch, sounds, and motion, and to monitor the position of our muscles, bones, and joints (proprioception). They are located in muscles, tendons, ligaments, and Joint capsules and include muscle spindles, GTOs, and Joint receptors.

Answer 252

They create pattern overload to muscles and Joints, which can lead to tissue trauma and kinetic chain dysfunction. Working with the arms overhead for long periods can lead to shoulder and neck soreness that may be the result of tightness in the latissimus dorsi and weakness in the rotator cuff. This imbalance does not allow for proper shoulder motion or stabilization during activity.

Answer 253

Measures upper extremity agility and stabilization. Not suitable for those with shoulder instability. 1) place two pieces of tape on floor, 36 in. apart. 2) assume push-up position, one hand on each tape. 3) quickly move right hand to touch left hand. 4) perform alternating touching on each side for 15 seconds. 5) repeat for three trials. 6) record numbers.

Answer 254

Most importantly, joints allow for motion and thus movement. They also give stability, allowing for movement without unwanted movement. All joints are linked together-- movement of one directly affects the motion of others. It is the premise behind kinetic chain movement.

Answer 255

Phase 5: Power Training Goals: Enhance neuromuscular efficiency Enhance prime mover strength Increase rate of force production. Training strategies: Superset: One Strength and one Power exercise per body part in Resistance Training. Perform Power exercises as fast as can be controlled.

Answer 256

Proprioception is the cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement. Training the body's proprioceptive abilities will improve balance, coordination, and posture, and enable the body to adapt to its surroundings without conscious thinking.

Answer 257

Groups of muscles that are recruited by the CNS to provide movement. An important Concept in motor control. It simplifies Movement by allowing muscles and Joints to operate as a functional unit. Exercise: Squat------> Muscle synergies: Quadriceps, hamstring complex, gluteus maximus. Exercise: Shoulder press-------> Muscle synergies: deltoid, rotator cuff, trapezius.

Answer 258

The speed with which each rep is performed. Example: Hypertrophy is best achieved with a moderate Tempo. A moderate Tempo could be a 2 second eccentric action, 0 second isometric hold, and 2 second concentric contraction (2/0/2). By emphasizing eccentric and isometric muscle actions at slower velocities during the stabilization phase, more demand is placed on the connective tissue and stabilizing muscles and prepares the nervous system for functional movements.

Answer 259

Estimate cardiorespiratory Fitness level. 1) perform 3-minute step test on 12-inch step by doing 96 individual steps per minute (24 stepping Cycles on and off the step). Correct Cadence is important. Use metronome. 2) right after, measure resting HR for 60 seconds and record as recovery pulse. 3) locate recovery pulse in chart. 4) determine appropriate starting program. 5) determine maximal HR by: 220 - age. Then take that number and multiply by the correct Zone.

Answer 260

Digestion of dietary fat starts in the mouth, moves to the stomach, and is completed in the small intestine. In the intestine, the fat interacts with bile to become emulsified so that pancreatic enzymes can break the triglycerides down into two fatty acids and a monoglyceride. Absorption of these constituents occurs through the intestinal wall into the blood. In the intestinal wall, they are reassembled into triglycerides that are then released into the lymph in the form of a lipoprotein called chylomicron. Chylomicrons from the lymph move to the blood. The triglyceride content of chylomicron is removed by the action of the enzyme lipoprotein lipase (LPL), and the released fatty acids are taken up by the tissues. Throughout the day, triglycerides are constantly cycled in and out of tissues, including muscles, organs, and adipose.

Answer 261

A) eat four to six meals a day. Insulin response to a meal stimulates protein synthesis. B) spread protein intake throughout the day to take advantage of the previous tip. C) keep in mind the post workout window of opportunity. Ingestion of protein and carbs within 90 minutes of a workout will increase recovery and protein synthesis, maximizing gains. This may be most easily accomplished with a liquid meal replacement formula that can be absorbed quickly owing to being pre-digested. Food may take several hours to digest and absorb, missing the window. D) do not neglect the importance of carbohydrate and fat. It takes more than protein to increase lean body mass.

Answer 262

Proper running mechanics allows one to maximize Force generation through biomechanical efficiency, allowing maximal movement velocity to be achieved in the shortest time possible. Two important aspects of Sprint technique are frontside and backside mechanics. Frontside mechanics involves triple flexion of the ankle, knee, and hip in synchrony. Improved frontside mechanics is associated with better stability, less braking forces, and increased forward driving forces. Backside mechanics involves triple extension of the ankle, knee, and hip in synchrony. Improved backside mechanics are associated with a stronger push phase, including hip-knee extension, gluteal contraction, and backside arm Drive. Frontside and backside Mechanics Work in synchrony to apply Force to the ground, recover from a stride cycle, and propel the body forward effectively. When executing either frontside or backside mechanics drills, it is essential that the pelvis stay neutral to facilitate proper range of motion and force production.

Answer 263

Kinetic chain imbalances (altered length-tension relationships, force-couple relationships, and arthrokinematics) can lead to altered balance and neuromuscular inefficiency. Alterations in the kinetic chain can further affect movement quality and bring about flawed movement patterns. Flawed movement patterns alter the firing order of the muscles activated, which disturbs functional movement patterns and decreases neuromuscular efficiency. Prime movers may be slow to activate, whereas synergists and stabilizers substitute and become overactive (synergistic dominance). The combined effects of flawed movement patterns lead to Joint stress, which affects the structural Integrity of the kinetic chain and may lead to pain and Joint dysfunction, and further decrease neuromuscular efficiency. Joint dysfunction creates muscle inhibition. Joint dysfunction leads to Joint injury, swelling, and Interruption of sensory input from articular, ligamentous, and muscular mechanoreceptors to the CNS, which results in a disturbance in proprioception. Sensory feedback to the CNS is altered after ankle sprains, ligamentous injuries to the knee, and low back pain. The consequences of joint dysfunction are important for PT's to understand because 80% experience LBP and 80,000 to 100,000 anterior cruciate ligament (ACL) injuries and 11 million doctor visits for Foot and Ankle problems occur annually. Therefore, muscle imbalances, joint dysfunction, pain, and swelling can lead to altered balance. Because most clients for PT's may have decreased neuromuscular efficiency, it is important to understand balance.

Answer 264

Assess Dynamic flexibility, core strength, balance, and overall neuromuscular control. 1) stand with feet shoulders width apart and pointed ahead. Foot and Ankle complex in neutral position (assess with shoes off). 2) raise arms overhead, elbows fully extended. Upper arms should bisect torso. 3) squat to the height of a chair seat and return to starting position. 4) repeat for five repetitions, observing from each position (anterior and lateral). Views: View feet, ankles, knees from front. Feet should remain straight with knees tracking in line with foot (second and third toes). View LPHC, shoulder, cervical complex from side. Tibia should remain in line with torso while arms also stay in line with torso. Anterior View: Feet: do feet flatten and/or turn out? Knees: do knees move inward (adduct and internally rotate)? Lateral view: LPHC: does the low back arch? Does the Torso Lean Forward excessively? Shoulder: do arms fall forward?

Answer 265

Bracing is referred to as a co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum. It is also referred to as a "bearing down" or tightening of the global muscles by consciously Contracting them. Research shows that muscular endurance of global and local muscles, when contracted together, create the most benefit for those with low back pain. Bracing focuses on global trunk stability, not on segmental vertebral stability, meaning that the global muscles, given the proper endurance training, will work to stabilize the spine. However, both strategies (drawing-in maneuver and bracing) can be implemented in core training to help retrain motor control of global and local stabilization systems and movement muscles as well as to help retrain the strength and endurance of these muscles. Activation of the local stabilization system (drawing-in) and the global stabilization system (bracing) preferentially activates these specific muscles.

Answer 266

Foot/ankle complex: Foot and Ankle should be pointing Straight Ahead in a dorsiflexed position when it hits the ground. Excessive flattening or external rotation of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease overall performance. Knee complex: the knees must remain Straight Ahead. If one demonstrates excessive adduction and internal rotation of the femur during The Stance phase, it decreases Force production and leads to overuse injuries. Lumbo pelvic hip complex (LPHC): The body should have a slight lean during acceleration. During maximal velocity, the LPHC should be fairly neutral, without excessive extension or flexion, unless to reach for an object. Head: The head should remain in line with the LPHC, and the LPHC should be in line with the legs. The head and neck should not compensate and move into extension, unless necessary to track an object such as a ball, as this can affect the position of the LPHC (pelvo-ocular reflex).

Answer 267

Variables: Plane of motion: Sagittal, frontal, transverse Range of motion: Full, partial Type of resistance: Medicine ball, power ball Type of implements: Tape, cones, boxes Muscle action: Eccentric, isometric, concentric Speed of motion Duration Frequency Amplitude of movement Exercise selection: Safe Supportive shoes Performed on proper surface: Grass field, basketball court, tartan track, rubber track Performed with supervision Progressive: Easy to hard, simple to complex, known to unknown, stable to unstable, body weight to loaded, activity specific.

Answer 268

Dietary fats stimulate the release of CCK (cholecystokinin), a hormone that signals satiety. Also, fats slow the digestion of foods (and thus the nutrient content in the bloodstream), assisting in blood sugar stabilization. Reducing blood sugar fluctuations can contribute to satiety. However, diets containing more than 35% of calories from fat lose the volume of food provided by higher carbohydrate diets. In other words, both a tablespoon of oil and a large salad with nonfat dressing may have the same amount of calories. Because satiety is achieved by more than just total caloric intake, this low volume, high calorie contribution of fat may not satisfy other peripheral satiation mechanisms (chewing, swallowing, stomach distension), leading to hyperphagia (or overeating).

Answer 269

Also assesses Dynamic flexibility, core strength, balance, and overall neuromuscular control. Procedure: 1) stand with hands on hips and eyes focused on object Straight Ahead. 2) foot should be pointed straight ahead and foot, ankle, knee, and LPHC should be in neutral position. 3) squat to comfortable level and return to starting position. 4) Perform up to five repetitions before switching sides. Views: View knee from front. Knee should track in line with foot (second and third toes). Knee: Does the knee move inward (adduct and internally rotate)?

Answer 270

Applying the principle of the HMS to the concept of levers, bones act as lever arms that move a load from the force applied by muscles. This movement around an axis is termed rotary motion and implies that the levers (bones) rotate around the axis (joints). This turning effect of the joint is called torque. In Resistance Training, torque is applied so we can move our joints. Because the neuromuscular system is responsible for manipulating Force, the amount of Leverage the HMS will have for any given movement depends on The Leverage of the muscles in relation to the resistance. The difference between the distance that the weight is from the center of the joint and the muscle's attachment and line of pull (direction through which tension is applied through the tendon) is from The Joint will determine the efficiency with which the muscles manipulate the movement. As we cannot alter the attachment sites or the line of pull of our muscles through the tendon, the easiest way to alter the amount of torque generated at a joint is to move the resistance. In other words, the closer the weight is to the point of rotation (the joint), the less torque it creates. The farther away the weight is from the point of rotation, the more torque it creates. Example: When holding a dumbbell straight out to the side at arm's length (shoulder abduction), the weight may be 24 inches from the center of the shoulder joint. The prime mover for shoulder abduction is the deltoid muscle. If it's attachment is 2 inches from The Joint Center, there is a difference of 22 inches (11 times greater). But if the weight is moved closer to the Joint Center, to the Elbow, the resistance is only 12 inches from the joint center. Now the difference is only 10 inches or five times greater. Essentially, the weight was reduced by half. Many people doing side lateral raises with dumbbells do this inadvertently by bending their elbow and bringing the weight closer to the shoulder joint. PT's can use this principle as a regression to exercises that are too demanding by reducing the torque placed on the HMS, or as a progression to increase the torque and place a greater Demand on the HMS.

Answer 271

It is recommended that one consume a high carb meal 2 to 4 hours before exercising for more than one hour. This will allow time for appropriate gastric emptying before exercise. This is especially helpful for morning workouts when glycogen stores are lowered by as much as 80%. If this is not feasible because of time constraints, a liquid meal such as a meal replacement formula may be used. One advantage to such formulas is their quick gastric emptying time. Some research recommends a carb intake of 0.5 to 2 grams per pound, between 1 to 4 hours before exercise, respectively. The group ingesting two grams per pound of carb 4 hours before exercise saw performance improved by 15%. To avoid gastrointestinal distress, smaller meals should be consumed closer to the exercise session.

Answer 272

A primary function of SAQ training in seniors is to prevent age-related decreases in bone density, coordinative ability, and muscular power. This aids in the prevention of injury and an increase in the quality of life. Although some loss of physiologic, neuromuscular, and biomechanical capacity is an inevitability of Aging, these losses can be minimized by exercise. Osteopenia, or loss of bone density, is often related to aging, particularly in women. This increases the risk for fractures and other acute and chronic skeletal disorders such as osteoporosis. SAQ protocols that increase the load on the skeletal system can slow and potentially reverse osteopenia. Movement confidence and proficiency are essential for seniors to Aid in the prevention of Falls and maintain activities of daily life. The coordinative abilities needed for movement often dissipate with age as a result of under-use. SAQ programs increase coordinative ability and movement confidence, eliciting decreased likelihood of falling or other movement related injury. Sarcopenia, or age related loss of skeletal muscle mass, can be detrimental to functional capacity in older adults. Resistance and SAQ Training slows and reverses this process. A 10% loss of bone density at the hip can result in a two and a half times greater risk for hip fracture.

Answer 273

Creatine is synthesized naturally in the body from the amino acids methionine, glycine, and arginine. In resting skeletal muscle, two-thirds of the creatine exists in a phosphorylated form that can rapidly regenerate ATP (adenosine triphosphate) from ADP (adenosine diphosphate) to maintain high intensity muscular efforts for up to 10 seconds. Supplementation with creatine can increase muscle creatine levels and may enhance certain types of brief high intensity efforts. When creatine supplementation is combined with a strength training program, it increases muscle mass, strength, and anaerobic performance. The typical dosing scheme begins with 5 to 7 Days of supplementation at 20 G per day to rapidly increase muscle creatine. This is Then followed by a maintenance phase of 2 to 5 G per day to sustain maximal muscle creatine levels. Creatine supplementation as part of a strength training program typically causes an initial weight gain of four to five pounds that may be caused by the osmotic effect of creatine drawing water into muscles along with increased muscle protein synthesis. The maintenance dose of creatine (2 to 5 G per day) is safe for healthy people for up to 5 years. However, possible effects of longer chronic use remain unknown. People with kidney problems should use creatine supplements only with medical guidance. Consuming creatine supplements in combination with carbohydrate can enhance muscle uptake of creatine and potentially increase muscle levels above that achieved without concurrent carbohydrate consumption. Creatine plays an essential role in brain function. Creatine use is widespread in sports. Creatine is a substance found naturally in animal foods like red meat.

Answer 274

Those who have a rounded shoulder and/or forward head posture (upper crossed syndrome): watch for grasping of handles with an oversupinated or overpronated hand position, which causes elevated and protracted shoulders and a forward head. Use without assistance of hands to increase the stabilization component and balance requirements. Also watch for excessive cervical extension (looking upward) or rotation of head to view a TV. Anteriorly rotated pelvis and arched lower back (lower crossed syndrome): initial use of bicycles or steppers place the hips in a constant state of flexion, adding to a shortened hip flexor complex. May not be warranted. If they are used, emphasize corrective flexibility for the hip flexors before and after use. Also, treadmill speed should be kept to a controllable Pace to avoid overstriding. The hips may not be able to properly extend and may cause the low back to overextend (Arch), placing increased stress on the low back. Corrective flexibility for the hip flexors should be done before and after use. Feet turn out and/or knees move in (pronation Distortion syndrome): cardio equipment that involves the lower extremities will require proper flexibility of the ankle joint. Emphasize foam rolling and static stretching for calves, adductors, biceps femoris short head, iT band, and tfl. Also, climbing may be too extreme; emphasize flexibility exercises from above and control speed.

Answer 275

Active-Isolated stretching is the process of using agonists and synergists to dynamically move the joint into a range of motion. This form of stretching increases motor neuron excitability, creating reciprocal inhibition of the muscle being stretched. The active supine biceps femoris stretch is an example. The quadriceps extends the knee. This enhances the stretch of the biceps femoris in two ways. First, it increases the length of the biceps femoris. Second, the contraction of the quadriceps causes reciprocal inhibition (decreased neural drive and muscle spindle excitation) of the hamstring complex, which allows it to elongate. Active-isolated stretches are suggested for pre activity warm up, as long as no postural Distortion patterns are present. If one has muscle imbalances, SMR and static stretching should be done first for tight or overactive muscles. Typically, 5 to 10 reps of each stretch are performed and held for 1 to 2 seconds each.

Answer 276

The specific outline created by a PT to meet a client's goals, that details the form of training, length of time, future changes, and specific exercises to be performed. Generalized training plan that spans 1 year to show when the client will progress between phases. Generalized training plan that spans one month and shows which phases will be required each day of each week. Training plan of specific workouts that spans one week and shows which exercises are required each day of the week. Periodization is not a common practice among all PTS, yet by cycling through different phases of training, the acute variables are manipulated to adjust the volume of training. And by controlling the volume as a function of time in any given program, periodization Allows for maximal levels of adaptation, while minimizing overtraining.

Answer 277

Ability of the neuromuscular system to allow Agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion. The latissimus dorsi (Agonist) must be able to concentrically accelerate shoulder extension, adduction, and internal rotation while the middle and lower trapezius and rhomboids (synergists) perform downward rotation of the scapulae. At the same time, the rotator cuff muscles (stabilizers) must dynamically stabilize the glenohumeral (shoulder) joint throughout the motion. If these muscles (force-couples) do not work in tandem efficiently, compensations May ensue, leading to muscle imbalances, altered joint motion, and injury.

Answer 278

One must be satiated by the amount of calories necessary to allow fat loss or energy balance or they will eventually overeat. The acceptable macronutrient distribution range for fat intake is 20 to 35% of Total Caloric intake. Athletes are recommended to consume 20 to 25% of total calories from fat, but there is no health or performance benefit to consuming less than 15% of energy from fat. Conversely, higher fat diets are not conducive to successful weight loss or maintenance and appear to increase the ease with which the body converts ingested calories to body fat. Fat has a lower thermic effect than other macronutrients. The thermic effect of a food is the rise in metabolic rate that occurs after the food is ingested. Typically, TEF is 10% of ingested calories. As fat percentage in the diet increases, the amount of heat given off (TEF) decreases. Conversely, as carbohydrate percentage increases, so does the TEF. It is metabolically inexpensive to convert dietary fat to body fat stores. Only 3% of the calories in fat are required to store it as fat. In contrast, it takes 23% of the calories in carbohydrate to convert it to body fat.

Answer 279

The transverse abdominis, when activated, creates tension in the thoracolumbar fascia, contributing to spinal stiffness, and compresses the sacroiliac joint, increasing stability. Maintaining a neutral spine during Core Training improves posture, muscle balance, and stabilization. If a forward protruding head is noticed during the drawing in maneuver, the sternocleidomastoid (large neck muscle) is preferentially recruited, which increases the compressive forces in the cervical spine and can lead to pelvic instability and muscle imbalances as a result of the pelvo-ocular reflex. Because of this reflex it is important to maintain the eyes level during movement. If the sternocleidomastoid muscle is hyperactive and extends the upper cervical spine, the pelvis rotates anteriorly to realign the eyes. This can lead to muscle imbalances and decreased pelvic stabilization. Pull in the region just below the navel toward the spine and maintain the cervical spine in a neutral position.

Answer 280

Phase 2: Strength endurance training Goals: Improve stabilization endurance and increase prime mover strength. Improve overall work capacity. Enhance joint stabilization. Increase lean body mass. Training strategies: Moderate loads and Reps (8 to 12). Superset: One strength and one stabilization exercise per body part in resistance training.

Answer 281

Phase one: Stabilization endurance training Goals: Improve muscular endurance. Enhance joint stability. Increase flexibility. Enhance control of posture. Improve neuromuscular efficiency. Training strategies: Train in unstable yet controllable environments (proprioceptively enriched). Low loads and High Reps.

Answer 282

The ultimate source of energy is the sun. Through photosynthesis, energy from the Sun produces chemical energy and other compounds that are used to convert carbon dioxide into organic chemicals such as glucose.

Answer 283

It forces the ankle complex in a plantarflexed position, which can lead to tightness in the gastrocnemius, soleus, and Achilles tendon, causing postural imbalance, such as decreased dorsiflexion and overpronation at the Foot and Ankle complex, resulting in flattening of the arch of the foot.

Answer 284

Cortisol is a catabolic hormone (tissue breakdown). Under times of stress, like exercise, cortisol is secreted by the adrenal glands and serves to maintain energy Supply through the breakdown of carbs, fats, and protein. High levels from overtraining, stress, poor sleep, or inadequate nutrition can lead to significant breakdown of muscle tissue.

Answer 285

Sensory (afferent) neurons: Respond to touch, sound, light, etc and transmit nerve impulses from effector sites (eg muscles or organs) to the brain and spinal cord. Interneurons: Transmit nerve impulses from one neuron to another. Motor (efferent) neurons: Transmit nerve impulses from the brain and spinal cord to the effector sites such as muscles or glands.

Answer 286

Neuromuscular phenomenon that happens when inappropriate muscles take over the function of a weak or inhibited prime mover. If the psoas is tight, it leads to altered reciprocal inhibition of the gluteus maximus, which in turn results in increased Force output of the synergists for hip extension (hamstring complex, adductor Magnus) to compensate for the weakened gluteus maximus. Faulty movement patterns, leading to arthrokinetic dysfunction and injury.

Answer 287

Conducting Airways: Consist of the structures that air travels through before entering the respiratory Airways. The nasal and oral cavities, mouth, pharynx, larynx, trachea, and bronchioles provide a gathering station for air and oxygen to be directed into the body. These structures allow the incoming air to be purified, humidified, warmed, or cooled to match body temperature.

Answer 288

Tendons are connective tissues that attach muscle to Bone and provide an anchor for muscles to produce Force. Tendons are the anchor from which the muscle can exert force and control the Bone and Joint. They also have poor vascularity (blood supply), which leaves them susceptible to slower repair and adaptation.

Answer 289

Muscles are divided into motor units; a single motor unit consists of one motor neuron (nerve) and the muscle fibers it innervates. If the stimulus is strong enough to trigger an action potential, then it will spread it through all the muscle fibers supplied by a single nerve. Conversely, if it is not strong enough, then there will be no action potential and no muscle contraction. Motor units cannot, therefore, vary the amount of force they generate; they contract maximally or not at all. As a result, the overall strength of a skeletal muscle contraction will depend on the size of the motor unit recruited (ie how many muscle fibers are contained within the unit) and the number of motor units that are activated.

Answer 290

Stronger, more efficient heart. Lower resting HR. Lower HR at any level of work. Improvement of lung ventilation (more efficient breathing). Improved oxygen transport. Reduced cholesterol levels. Improved mental alertness. Reduced depression and anxiety. Improved tolerance to stress. Increase in metabolic rate. Improved sleep and relaxation. Increased lean body mass. Reduced risk of obesity and diabetes mellitus.

Answer 291

For a short Sprint/duration, the primary fuel source is stored ATP and phosphocreatine (ATP-PC), and a small portion of energy comes from anaerobic glycolysis and aerobic metabolism. As the duration increases up to 2 minutes, the primary source is anaerobic metabolism of glucose (anaerobic glycolysis), but some energy comes from other Pathways. After several minutes of exercise, the oxidation of glucose and fat predominates as the primary source. When muscle glycogen stores are depleted, exercise intensity begins to slow as the primary energy Supply turns from glycogen to fats. After 90 minutes, most muscle glycogen stores are depleted. Through a combination of training and high carbohydrate intake, one can store up to 50% more glycogen, allowing for more exercise before fatiguing (also called glycogen or carbohydrate loading).

Answer 292

HR can be recorded on the inside of the wrist (radial). Lightly place two fingers along the right side of the arm in line and just above the thumb. Once a pulse is felt, count the pulses for 60 seconds. Record the 60 second pulse rate and average over the course of 3 days. Take at the same time; be calm; gentle.

Answer 293

Pros: No spotter needed Fixed plane of motion, so no excessive ranges of motion Extra support for novices Quick to adjust Cons: No total body exercises One plane of motion Does not challenge core stabilization system

Answer 294

Throughout life, bone is constantly renewed through a process called remodeling. This process consists of resorption and formation. During resorption, old bone tissue is broken down and removed by cells called osteoclasts. During bone formation, new bone tissue is laid down to replace the old. This is done by cells called osteoblasts. Remodeling follows the lines of stress placed on the bone. Exercise and habitual posture have a fundamental influence on the skeleton.

Answer 295

They are both protein structures. Tropomyosin is located on the actin filament and blocks myosin binding sites located on the actin filament, keeping myosin from attaching to actin when the muscle is in a relaxed State. Troponin, also located on the actin filament, plays a role in muscle contraction by providing binding sites for both calcium and tropomyosin when a muscle needs to contract.

Answer 296

Correcting muscle imbalances Increasing joint range of motion Decreasing tension in muscles Relieving joint stress Improving extensibility of the musculotendinous Junction Maintaining normal length of muscles Improving neuromuscular efficiency Improving function.

Answer 297

Cervical vertebrae/spine: The first seven vertebrae from the top of the spinal column; form a flexible framework and provide support and motion for the head. Thoracic vertebrae/spine: The next 12 vertebrae in the upper and middle back; move with the ribs to form the rear anchor of the rib cage. Lumbar vertebrae/spine: Below the thoracic spine; the largest in the spinal column and support most of the body's weight and attached to many back muscles. The Sacrum: A triangular bone below the lumbar vertebrae. Coccyx/tailbone: Many muscles connect here.

Answer 298

Insulin regulates energy and glucose metabolism. After a meal, glucose enters the blood at the small intestine, causing a rise in blood glucose levels. As the blood circulates in the pancreas, high levels of glucose trigger the release of insulin. The circulating insulin binds with the receptors of its target cells (skeletal muscle or liver cells) and the cell membrane becomes more permeable to glucose. Glucose then diffuses out of the bloodstream and into the cell. The net result is a drop in blood glucose levels. Thus insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle.

Answer 299

The relative percentage of body weight that is fat versus fat-free tissue, or "percent body fat." Fat-free mass: Body weight except stored fat, and includes muscles, bones, water, and connective and Organ tissues. Fat Mass: Essential fat and non-essential fat (storage or adipose fat tissue).

Answer 300

For both males and females, it plays a fundamental role in the growth and repair of tissue. Raised levels are indicative of an anabolic (tissue- building) status. Males have up to 10 times more testosterone than females.

Answer 301

A simple sugar manufactured by the body from carbohydrates, fat, and to a lesser extent protein, which serves as the body's main source of fuel. Glucose is absorbed and transported in the blood, where it circulates until it enters cells (with the aid of insulin) and is either used or stored as energy.

Answer 302

Sensory function: Ability to sense changes in the internal or external environment, such as a stretch placed on a muscle (internal) or the change from walking on a sidewalk to sand (external). Integrative function: Ability to analyze and interpret sensory information to allow for good decision making, which produces an appropriate response. Motor function: Neuromuscular response to sensory information, such as causing a muscle to contract when stretched too far or changing walking pattern in sand versus a sidewalk.

Answer 303

Pros: Core stability and endurance Strength and power Grip strength Metabolic demand and energy expenditure Total body conditioning Cons: Requires instruction Needs precise technique.

Answer 304

More capillaries, mitochondria, and Myoglobin, which improves delivery of oxygen. Smaller in size Slower to produce maximal tension More resistant to fatigue Long-term contractions (stabilization, posture) Slow twitch.

Answer 305

Strength training and moderate to vigorous aerobic exercise increases testosterone, growth hormone, and cortisol levels. Cortisol is a necessary part of maintaining energy levels during normal activity and may facilitate recovery and repair post-exercise. However, extremely Intense or prolonged endurance training can mean that catabolism (breakdown) will outstrip anabolism (build up) and give rise to overtraining symptoms. Testosterone levels will lower and cortisol will increase.

Answer 306

The amount of blood pumped out of the heart with each contraction. SV is the difference between the ventricular end-diastolic volume and the end-systolic volume. The EDV is the filled volume of The ventricle before contraction, and ESV is the residual volume of blood remaining in The ventricle after ejection. In a typical heart, EDV is 120 ml of blood and ESV is 50 ml. The difference, 70 ml, is SV.

Answer 307

1) determine how many reps that will be performed before the set. 2) spotter should never take weight away unless they are in immediate danger of losing control. Provide just enough assistance for a client to complete the lift. 3) spot at the client's wrists instead of the elbows, especially with dumbbells. Spotting at the elbows does not prevent the elbows from flexing and caving inward. 4) provide enough assistance for clients to complete the lift through the "sticking point." 5) never spot a machine exercise by placing your hands underneath the weight stack.

Answer 308

Their hips are flexed for long periods of time, which can lead to tight hip flexors (rectus femoris, tensor fascia latae, iliopsoas) and postural imbalances within the HMS. Moreover, if one sits in front of a computer, the shoulders and head can fatigue from Gravity, which leads to postural imbalances including rounding of the shoulders and a forward head.

Answer 309

The heart has its own built-in conduction system that sends an electrical signal throughout all cardiac muscle cells. The usual resting heart rate is 70 to 80 beats per minute. The sinoatrial (SA) node, located in the right atrium, is the pacemaker for the heart because it initiates the electrical signal that causes the heart to beat. Internodal Pathways transfer the impulse from the SA node to the atrioventricular (AV) node. The AV node delays the impulse before letting it move on to the ventricles.

Answer 310

Rolling movement: One joint rolls across the surface of another like the tire of a bike rolling on a street. Example: Femoral condyles move or roll over the tibial condyles during a squat. Sliding movement: One joint's surface slides across another like the tire of a bike skidding across the street. Example: Tibial condyles move or slide across the femoral condyles during a knee extension. Spinning movement: one joint surface rotates on another like twisting the lid off of a jar. Example: Head of the radius (forearm bone) rotates on the end of the humerus during pronation and supination of the forearm.

Answer 311

Normal resting (quiet) breathing: Uses the primary respiratory muscles (ie diaphragm, external intercostals). Heavy (deep, forced) breathing: Requires additional use of secondary respiratory muscles (scalenes, pectoralis minor).

Answer 312

Estimate one rep maximum on overall upper body strength of the pressing musculature. 1) lie on bench, feet pointing ahead, low back in neutral position. 2) warm up with light load for 8 to 10 reps (easy). 3) take 1 minute rest. 4) add 10 to 20 lbs (5 to 10% of initial load) and perform 3 to 5 reps. 5) take 2 minute rest. 6) repeat steps 4 & 5 until one achieves failure between 2 to 10 reps (3 to 5 Reps for better accuracy). 7) use one rep maximum chart to calculate one rep max.

Answer 313

Fluid that circulates in the heart, arteries, capillaries, and veins, carries nutrients and oxygen to all parts of the body, and rids the body of waste products. Blood consists of cells suspended in a watery liquid called plasma that has nutrients like glucose, hormones, and clotting agents. Red blood cells: Carry oxygen from the lungs throughout the body. White blood cells: Fight infection. Platelets: Help with clotting.

Answer 314

A system of glands that secrete hormones into the bloodstream to regulate bodily functions including control of mood, growth and development, tissue function, and Metabolism. Once a hormone (chemical messenger) is secreted from a gland (host Organ), it travels through the bloodstream to target cells (receptor) designed to receive its message.

Answer 315

Type 2X muscle fibers: Low oxidative capacity (ability to use oxygen) and fatigue quickly. Type 2A muscle fibers: Higher oxidative capacity and fatigue more slowly than type 2x. Also known as intermediate fast twitch fibers. They can use both aerobic and anaerobic metabolism to create energy.

Answer 316

Isometric muscle action is when a muscle is exerting force equal to the force being placed on it, leading to no change in the muscle length. An isometric contraction is seen when one pauses during a resistance exercise in between the lifting and lowering phases. Isometric actions are used to dynamically stabilize the body in life or activity. Example: The adductors and abductors of the thigh during a squat dynamically stabilizes the leg from moving too much in the frontal and transverse planes.

Answer 317

Conducting Airways: Nasal cavity Oral cavity Pharynx Larynx Trachea Right and left pulmonary bronchi Bronchioles Respiratory Airways: Alveoli Alveolar sacs.

Answer 318

Three imaginary planes are positioned through the body at right angles so they intersect at the center of mass of the body. Movement happens in a specific plane if it is along the plane or parallel to it. Movement in a plane occurs on an axis running perpendicular to that plane, like the axle that a car wheel revolves around. This is Joint motion. Joint motions are termed for their action in each of the planes of motion.

Answer 319

Muscle spindles: Receptors within muscles that run parallel to the muscle fibers and are sensitive to change in muscle length and rate of length change. Activation of these cause muscles to contract to avoid excessive stretching. Golgi tendon organs (GTOs): Receptors located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle. They are sensitive to changes in muscular tension and rate of that change. Activation will cause muscles to relax to prevent excessive stress. Joint receptors: Located in and around the joint capsule, and respond to pressure, acceleration, and deceleration of the joint. They act to Signal extreme joint positions and thus prevent injury.

Answer 320

Neck: Across Adam's Apple. Chest: Across the nipple line. Waist: Narrowest point of waist, below rib cage and above top of hip bones. If no narrowing of waist, measure at Navel. Hips: With feet together, measure at widest part of buttocks. Thighs: Measure 10 inches above the top of the patella. Calves: At maximal circumference between ankle and knee. Biceps: At maximal circumference of biceps, measure with arm extended, palm facing forward.

Answer 321

Cardiorespiratory Training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system. Failure to consider rate of progression. Rate of progression is critical to achieving goals in an efficient, effective manner, and to reduce injury, or dropouts.

Answer 322

Skinfolds are an indirect measure of the thickness of subcutaneous adipose tissue. The assumption is that the amount of fat present in the subcutaneous regions of the body is proportional to overall body fatness, and most of the time this is true.

Answer 323

Dividing the program into distinct periods or phases of training. Training different forms of strength in each period or phase to control the volume of training and to prevent injury.

Answer 324

Pros: Challenges core stabilization system Improves joint stabilization and proprioception Multiple planes of motion Improves athletic performance Cons: Requires spotter Tough for novices More dangerous.

Answer 325

The ability to move the body in one intended direction as fast as possible. The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture. The ability to react and change body position with maximal rate of force production, in all planes of motion, and from all body positions during functional activities.

Answer 326

Pronation Distortion Syndrome: Foot pronation (flat feet) and adducted and internally rotated knees (knock knees). Lower Crossed Syndrome: anterior tilt to pelvis (arched lower back). Upper Crossed Syndrome: forward head and rounded shoulders.

Answer 327

Establishes intensity based on the difference between one's predicted maximal HR and resting HR. Because HR and oxygen uptake are linearly related during exercise, selecting a predetermined Target HR (THR) based on a percentage of oxygen consumption is the most universally accepted method of establishing training intensity. HRR Method: THR = [(HRmax - HRrest) X desired intensity] + HRrest.

Answer 328

Involve little joint motion. Body is placed in unstable environments so it learns to react by Contracting the right muscles at the right time to maintain balance. Designed to improve reflexive (automatic) joint stabilization contractions to increase joint stability.

Answer 329

Reputation: Known for excellence. Develop a reputation for uncompromising customer service: Being unwavering in providing an experience and level of assistance that is rarely if ever experienced anywhere else.

Answer 330

Involve more Dynamic eccentric and concentric movements of the spine throughout a full range of motion while performing the activation techniques. The specificity, speed, and neural demands are progressed. Designed to improve Dynamic stabilization, concentric strength (force production), eccentric strength (force reduction), and neuromuscular efficiency of the entire kinetic chain.

Answer 331

Emotion; how one feels (often first impressions). Those who adapt to uncompromising customer service as the minimal acceptable standard of professionalism will give clients positive feelings. It is clear that relationships are the most powerful competitive advantage in a service profession.

Answer 332

Use the thoughts, feelings, sounds, tastes, smells, and sights of past positive experiences. Develop them by using movies, shows, or role Models. Music, keywords, imagery.

Answer 333

Ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity. 1) health and Wellness. 2) ability to engage in activities of daily living (ADLs) without great fatigue. Preventing chronic disease and improving health and quality of life.

Answer 334

a) they are the perfect and preferred form of energy. b) they constantly need to be replaced, causing a craving that must be satisfied. c) parts of the central nervous system rely exclusively on carbohydrate. d) the efficiently burn and use fat and protein.

Answer 335

The ATP-PC system provides energy for primarily high intensity, short duration bouts of activity. Power and strength training-- heavy loads, low reps; sprinting events. For only 10 to 15 seconds before complete exhaustion. At the onset of activity, regardless of intensity, because of its ability to produce energy rapidly.

Answer 336

VO2 = Q X a - VO2 difference. VO2 is a product of cardiac output (Q) (HR X SV) times the arterial-venous difference (difference in the O2 content between the blood in the arteries and the blood in the veins), a - VO2. So, the cardiovascular system heavily influences oxygen consumption, and HR influences VO2.

Answer 337

The respiratory pump is composed of skeletal bones and soft tissues (muscles) that work to allow proper respiratory mechanics to occur and help pump blood back to the Heart during inspiration. This pump expands and contracts to bring air in or force it back out. Bones: Sternum, ribs, vertebrae. Muscles inspiration: Diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis minor. Expiration: Internal intercostals, abdominals.

Answer 338

Cannot be altered: Age, sex, genetics. Hormonal changes Body size Body composition Temperature Altitude Illness Medication Food and caffeine intake Cigarettes.

Answer 339

The study of energy in the human body ie energy metabolism. All of the chemical reactions that occur in the body to maintain itself. It is the process in which nutrients are acquired, transported, used, and disposed of by the body. Examination of bioenergetics as it relates to the physiologic changes and demands placed on the body during exercise.

Answer 340

One's level of effort, compared with their maximal effort, which is usually expressed as a percentage. Training in an unstable environment, as seen in the stabilization phases of the opt model, can increase training intensity because it requires greater motor unit recruitment, which leads to greater energy expenditure, and allows for optimal development of neuromuscular efficiency. Changing rest periods and Tempo also change intensity.

Answer 341

Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis. Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and a neutral pelvis.

Answer 342

The amount of physical training performed within a specified period. Intensity; one cannot safely perform High volumes of high intensity exercises for any extended length of time.

Answer 343

Overweight: 66%; BMI of 25 to 29, or 25 to 30 lbs over the recommended weight for their height. Obese: 34%; BMI of 30 or greater, or at least 30 lbs over the recommended weight for their height. Risk of chronic disease.

Answer 344

Cardiovascular disease, coronary heart disease, or congestive heart failure Hypertension (high BP) High cholesterol Stroke or peripheral artery disease Lung or breathing problems Obesity Diabetes mellitus Cancer.

Answer 345

Alteration of muscle length surrounding a joint. Postural stress Emotional duress Repetitive movement Cumulative trauma Poor training technique Lack of neuromuscular efficiency.

Answer 346

Assesses lower extremity agility and neuromuscular control. 1) position in center box of grid, hands on hips, standing on one leg. 2) hop to each box in a designated pattern, always returning to Center box. Be consistent with the patterns. 3) do a practice run. 4) perform the test twice with each foot. Track the time. 5) record the times. 6) add 0.10 Seconds for these faults: Non-hopping leg touches ground, hands off hips, foot in wrong Square, foot does not return to Center Square.

Answer 347

A circumference is a measure of the girth of body segments (eg thigh, waist, arm). It is affected by both fat and muscle, and thus do not give accurate estimates of fatness. Can be used on obese clients Comparisons, progressions Used for Waist to hip ratio.

Answer 348

Circuit training can consist of a series of strength training exercises, one after the other, with minimal rest. It is possible to incorporate flexibility and cardiorespiratory training into circuit training (and weight training). One's balance, core, plyometric, SAQ, and resistance exercises can be circuits to keep HR elevated.

Answer 349

The skeletal system is the body's framework, composed of bones and Joints. It provides the shape and form of the body and supports, protects, allows movement, produces blood, and stores minerals. Posture, physical activity, nutrition.

Answer 350

The other anaerobic means of producing ATP is through the chemical breakdown of glucose, a process called anaerobic glycolysis. Before glucose or glycogen can create energy, it must be converted to a compound called glucose-6-phosphate. The process of glycolysis does not begin until either glucose or glycogen is broken down into glucose-6-phosphate. The conversion of glucose to glucose-6-phosphate actually uses up 1 ATP molecule, whereas with glycogen it does not. The end result of glycolysis in which glucose or glycogen is broken down to either pyruvic acid (aerobic glycolysis) or lactic acid (anaerobic glycolysis) is 2 ATP for each unit or mole of glucose and 3 ATP from each unit of glycogen.

Answer 351

A rough assessment of one's weight compared to height. High BMIs are correlated with disease. (weight in pounds / height in inches squared) X 703. 22 to 24.9. Does not differentiate fat Mass from lean body mass.

Answer 352

Occurs when a muscle develops tension while lengthening. When a muscle is exerting force greater than the resistive Force, resulting in shortening of the muscle. When a muscle is exerting force equal to the force being placed on it, leading to no change in muscle length. When a muscle shortens at a constant speed over the full range of motion.

Answer 353

Central nervous system: Consists of brain and spinal cord, and it's function is to coordinate the activity of all body parts. Peripheral nervous system: Consists of nerves that connect the CNS to the rest of the body and environment. The PNS's nerves are how the CNS receives sensory input and initiates responses.

Answer 354

The belief is that one burns more fat at lower intensity exercise because easy work does not require getting energy quickly from carbohydrates. Yes, if you walk at 3 mph, you will get 67% of energy from fats, and burn 67% from fat. But if you do higher intensity, 6 mph, only 46% of energy comes from fat, but the increased Pace means that you will actually expend more energy from fat than in the low intensity work. So decreasing intensity does not really put you into a fat burning Zone--it's misleading.

Answer 355

A motor neuron and all of the muscle fibers it innervates (connects with). The point at which the motor neuron meets an individual muscle fiber is called the neuromuscular Junction (nerve to muscle). This Junction is a small gap between the nerve and muscle fiber called a synapse.

Answer 356

In the beginning, the aerobic metabolic pathways are too slow to meet the initial demands, so the ATP-PC cycle is relied on, as well as anaerobic metabolism of glucose early on. Gradually, the rate of aerobic ATP production increases, and less and less energy is derived from anaerobic sources. Once the plateau has been reached, the energy demands are being met by aerobic production of energy. After the exercise is over, EPOC/Excess postexercise oxygen consumption will keep creating ATP aerobically (from the elevated oxygen consumption/EPOC), and this excess ATP helps to reestablish Baseline levels of ATP and PC and to assist with clearing metabolic end products. Once the ATP and PC levels are restored and other physiologic processes have returned to normal, oxygen consumption will be returned close to Baseline, and immediate recovery will be mostly complete.

Answer 357

Not enough available energy from carbohydrate and fat. Consistently low essential dietary amino acids owing to the exclusive consumption of incomplete proteins. An excess of necessary protein.

Answer 358

How the CNS integrates internal and external sensory information with previous experiences to produce a motor response. Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled movements.

Answer 359

Oxygen Oxygen Collect Absorb and transport.

Answer 360

Once an ATP is used, it must be replenished before it can provide energy again. By transferring a phosphate (and its energy) from another high energy Molecule called phosphocreatine (PC) to an ADP molecule, enough energy can be produced to facilitate one cross-Bridge cycle. Together, ATP and PC are called phosphagens, and therefore this system is the phosphagen system. The process of creating a new ATP molecule from a phosphocreatine molecule (ATP-PC system) is the simplest and fastest of the energy systems and occurs without the presence of oxygen (anaerobic).

Answer 361

To always strive to meet or exceed the expectations of your customers.

Answer 362

Femoral on pelvic rotation: Elevating the knee toward the abdomen: During this motion the pelvis and spine are fixed while the femur rotates. Pelvic on femoral rotation: Bending forward from the trunk, as if touching the toes: Here, the pelvis and lumbar spine rotate together over a fixed femur.

Answer 363

Estimate one-rep squat maximum and overall lower body strength. 1) feet shoulders-width apart, pointed forward, and knees in line with toes. Low back in a neutral position. 2) warm up with a light load (easy) for 8 to 10 reps. 3) 1 minute rest. 4) add 30 to 40 lbs (10 to 20% of initial load) and perform 3 to 5 reps. 5) 2 minute rest. 6) repeat steps 4 & 5 until failure between 2 to 10 reps (3 to 5 Reps for better accuracy). 7) use one-rep max chart to calculate one rep max.

Answer 364

1) measure smallest part of waist without drawing in stomach. 2) measure largest part of hips. 3) divide waist measurement by hip measurement.

Answer 365

Ligaments are primary fibrous connective tissues that connect bones together and provide static and dynamic stability, input to the nervous system (proprioception), guidance, and the limitation of improper joint movement. Ligaments are mostly made up of a protein called collagen with varying amounts of a second protein called elastin.

Answer 366

The Motions of joints in the body. Altered forces at the Joint that result in abnormal muscular activity and impaired neuromuscular communication at the Joint. Doing a squat with externally rotated feet (feet turned out) forces the tibia (shin bone) and femur (thigh bone) to also rotate externally. This posture Alters the length-tension relationships of muscles at the knees and hips, placing the gluteus maximus in a shortened position and decreasing its ability to generate Force. Further, the biceps femoris (hamstring) and piriformis (outer hip) become synergistically dominant, altering the force-couple relationships and ideal joint motion, increasing stress on the knees and low back. With time, the stress from arthrokinetic dysfunction can lead to pain, which can further alter muscle Recruitment and Joint mechanics.

Answer 367

They have poor vascularity (or blood supply). This slow repairing capability is important for considering the number of rest days taken and the structure of exercise programming for high intensity exercise.

Answer 368

Stride rate and stride length. Stride rate: The number of strides taken in a given amount of time or distance. Stride length: The distance covered with each stride.

Answer 369

Only 40% of the energy released from ATP is actually used for cellular work, like muscle contraction. The remainder is released as heat.

Answer 370

Intensity and duration of the exercise. Intensity and duration are inversely related.

Answer 371

The process of actively Contracting the inspiratory muscles to move air into the body.

Answer 372

The principle of specificity: The body will adapt to the level of stress placed on it and will then require more or varied amounts of stress to produce a higher level of adaptation in the future.

Answer 373

They allow the forces generated by the muscle to be transmitted from the contractile components of the muscle to the bones, creating motion. Each layer of connective tissue (epimysium, perimysium, endomysium) extends the length of the muscle, helping to form the tendon.

Answer 374

Fewer capillaries, mitochondria, and myoglobin, thus decreased oxygen delivery. Larger in size Quick to produce maximal tension Quick to fatigue Short-term contractions (force, power) Fast twitch.

Answer 375

One complete movement of a single exercise. Reps are a means to count the time the muscles are under tension. Example: During a squat, if the eccentric/lowering movement is done at a 4-second pace, followed by a 2-second isometric pause, and a 1-second concentric/raising movement pace, the amount of time that the muscles are under tension is equal to 7 seconds per repetition.

Answer 376

Hamstring strains Groin strains Patellar tendonitis (jumper's knee) Plantar fasciitis (pain in the heel and bottom of the foot) Posterior tibialis tendonitis (shin splints) Biceps tendonitis (shoulder pain) Headaches.

Answer 377

A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols. Of the lipids contained in food, 95% are fats and oils. In the body, 99% of the stored lipids are also triglycerides. Structurally, triglycerides are three fatty acids attached to a glycerol backbone.

Answer 378

The human body's unique qualities includes the ability to adapt or adjust its functional capacity to meet the desired needs. The ability of the body to respond and adapt to an exercise stimulus is one of the most important concepts of training and conditioning. Some form of adaptation is the primary goal of most training programs. Adaptation is a function of: General Adaptation Syndrome plus principle of specificity.

Answer 379

Synthesizing body-tissue protein. Providing glucose for energy (many can be converted to glucose). Providing nitrogen in the form of amine groups to build non-essential amino acids. Contributing to Fat stores.

Answer 380

Maximal oxygen uptake (VO2max) is the best, but because of equipment requirements, submaximal testing allows one to estimate VO2max by terminating at a predetermined HR intensity or time frame. eg 3 minute step test, rockport walk test.

Answer 381

Like the squat assessments, it assesses movement efficiency and muscle imbalances during pushing movements. 1) stand with abdomen drawn inward, feet in Split stance, and Toes pointing forward. 2) viewing from the side, instruct client to press handles forward and return to the start position. 3) perform up to 20 repetitions in a controlled fashion. Lumbar and cervical spines should remain neutral while shoulders stay level. Low back: Does the low back arch? Shoulders: Do the shoulders Elevate? Head: Does the head migrate forward?

Answer 382

One subjectively rates the perceived difficulty of exercise, based on overall feelings of how hard one is working. It is based on the physical Sensations one experiences, including increased HR, increased respiration rate, increased sweating, and muscle fatigue. If one reports accurately, RPE is a fairly good estimate of actual HR. Moderate-intensity activity is equal to "somewhat hard," or a 5 on the 1-10 scale.

Answer 383

The respiratory muscles play a major postural role in the HMS, connecting to the cervical and cranial parts of the body. Their increased activity and tension cause these three conditions.

Answer 384

Decreased neural control to stabilizing muscles of the core, resulting in poor stabilization of the spine. This can further lead to dysfunction in the upper and lower extremities.

Answer 385

Transverse abdominis Internal obliques Pelvic floor muscles Multifidus Diaphragm Erector spinae Back extensor muscles Muscular endurance.

Answer 386

Provide a resting ground for muscles and protection of organs. Bones form Junctions that are connected by muscles and connective tissue. Functions: a) Act and perform as levers when acted on by muscles (leverage). b) Provide support in the form of posture, which is needed for efficient distribution of forces acting on the body.

Answer 387

Pros: Any modification for any need Multiplanar Multijoint Proprioceptively enriched Increased energy expenditure Improved cardiovascular fitness Core strength Cons: Requires some education.

Answer 388

The first bundle is the actual muscle itself wrapped by an outer layer of connective tissue called fascia and an inner layer immediately surrounding the muscle called the epimysium. The next bundle is a fascicle. Each fascicle is wrapped by connective tissue called perimysium. Each fascicle in turn is made up of many muscle fibers that are wrapped by connective tissue called endomysium.

Answer 389

Decreases neural control to the gluteus medius and maximus muscles, which can lead to poor control of the lower extremities, which can lead to injury.

Answer 390

One of three classes of foods and a source of energy in the body. Fats help the body use some vitamins and keep the skin healthy. They serve as energy stores for the body.

Answer 391

Balance is dependent on internal and external factors to maintain the body's center of gravity over its base of support. Maintenance of postural equilibrium (or balance) is an integrated process requiring optimal muscular balance (or length-tension relationships and force-couple relationships), joint Dynamics (or arthrokinematics), and neuromuscular efficiency using visual, vestibular (inner ear), and proprioceptive inputs.

Answer 392

Secrete hormones such as corticosteroids and catecholamines, including cortisol and adrenaline (epinephrine) in response to stress.

Answer 393

Causes elevated resting HR, BP, and ventilation at rest and exercise. Also, it can lead to dysfunctional breathing patterns that may cause postural or musculoskeletal imbalances in the neck, shoulder, chest, and low back muscles, which collectively can lead to postural distortion and HMS dysfunction.

Answer 394

The breakdown of triglycerides into smaller subunits called free fatty acids (FFAs) to convert FFAs into Acyl-CoA molecules, which then are available to enter The Krebs cycle and ultimately lead to the production of additional ATP.

Answer 395

One's limit of stability (or balance threshold). One's limit of stability is the distance outside of the base of support that they can move into without losing control of their center of gravity. This threshold must be stressed in a multiplanar, proprioceptively enriched (unstable yet controlled) environment, using movement patterns to improve dynamic balance and neuromuscular efficiency.

Answer 396

When the enzyme ATPase combines with an ATP molecule, it splits the last phosphate group away, releasing a large amount of free energy, about 7.3 kcal per unit of ATP. Once the phosphate group has been split off, what remains is ADP and an inorganic phosphate molecule (Pi). ATP <---> ADP + Pi + energy release. Before ATP can release additional energy again, it must add back another phosphate group to ADP through a process called phosphorylation. There are three metabolic pathways in which cells can generate ATP: ATP-PC system, glycolytic system (glycolysis), and the oxidative system (oxidative phosphorylation).

Answer 397

The material or substance on which an enzyme Acts. Used to transfer metabolic energy to be used for all cellular activity and life; used for energy. The energy stored in substrate molecules is then chemically released in cells and stored in the form of a compound called ATP.

Answer 398

Sympathetic nervous system: During exercise, it increases levels of activation in preparation for activity. Parasympathetic nervous system: During exercise, it decreases levels of activation during rest and Recovery.

Answer 399

Zone one: 65 to 75% HR; 5 RPE; ex: walking or jogging; able to hold conversation the whole time. Zone two: 76 to 85% HR; 6-7 RPE; ex: spinning, group exercise. Zone three: 86 to 95% HR; 8-9 RPE; ex: sprinting.

Answer 400

Somatic nervous system: Consists of nerves that serve outer areas of the body and muscle, and responsible for voluntary control of movement. Autonomic nervous system: Supplies neural input to the involuntary systems eg heart.

Answer 401

To develop optimal levels of neuromuscular efficiency, stability (intervertebral and lumbopelvic stability - local and Global stabilization systems), and functional strength (movement system). Neural adaptations are the focus instead of striving for strength gains. Increasing proprioceptive Demand by using a multisensory environment and using multiple modalities is more important than increasing the external resistance. The quality of movement should be stressed over the quantity, and the focus should be on function.

Answer 402

When food is consumed, it is mechanically digested and moved through the digestive tract. Nutrients are transported from the gut to the blood, where they are distributed throughout the body. All of these processes require energy. The increase in energy spent after a meal is 6 to 10% of TEE depending on the frequency and energy content of the meal.

Answer 403

An acid produced by glucose-burning cells when these cells have an insufficient supply of oxygen. Without oxygen, lactic acid is produced, which is a major cause of the burning sensation from exercise when it builds up in muscles faster than it can be removed/metabolized.

Answer 404

1) Increased muscle cross-sectional area. 2) Improved blood lipid serum profile (improved cholesterol and triglycerides). 3) Increased metabolic rate. 1) Increased rate of force production. 2) Increased motor unit recruitment. 3) Increased motor unit synchronization.

Answer 405

Control of blood glucose is regulated by the pancreas, which produces the hormones insulin and glucagon.

Answer 406

Muscles generate Force Through neural activation. The stimulation of the nervous system activates sarcomeres, which generate tension in the muscles. This tension is transferred through tendons to the bones, and this produces motion.

Answer 407

The process by which a living organism assimilates food and uses it for growth and repair of tissues.

Answer 408

The position with the body erect with arms at sides and Palms forward. It is the position of reference.

Answer 409

Vessels that transport blood from the capillaries toward the heart.

Answer 410

The cooperation of the nervous and muscular systems in gathering and interpreting information and executing movement. Used in motor control.

Answer 411

A high-energy compound occurring in all cells from which adenosine triphosphate (ATP) is formed.

Answer 412

Science concerned with the internal and external forces acting on the body and the effects produced by these forces. It applies laws of mechanics and physics.

Answer 413

Small often round bones embedded in a joint capsule or found in places where a tendon passes over a joint. Improve leverage and protect the joint. Example: Patella.

Answer 414

A common formula for estimating HRmax is (220 - age). This equation is very simple to use for a general starting point, but estimating maximal HR from formulas can be off by 12 BPM.

Answer 415

Neurotransmitters are chemical Messengers that cross the neuromuscular Junction (synapse) to transmit electrical impulses from the nerve to the muscle. Electrical impulses (action potentials) are transported from the CNS down the axon of the neuron. When the impulse reaches the end of the Axon (axon terminal), chemicals called neurotransmitters are released.

Answer 416

Eccentric neuromuscular coordination, dynamic flexibility, dynamic postural control, functional core strength, and proprioception, and prevent injury by enhancing the body's ability to effectively control eccentric forces in all planes of motion as well as by improving the structural Integrity of the connective tissue.

Answer 417

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. Holding a stretch creates tension in the muscle. This tension stimulates the Golgi tendon organ, which overrides muscle spindle activity in the muscle being stretched, causing relaxation in the overactive muscle and allowing for optimal lengthening of the tissue. Generally, stretches should be held long enough for the GTO to override the signal from the muscle spindle (30 seconds).

Answer 418

Requires calculation of VO2max and then a simple equation to calculate VO2R: Target VO2R = [(VO2max - VO2rest) X intensity desired] + VO2rest. VO2max can be estimated using a submaximal test or directly measured, and VO2rest is usually predicted (estimated at 1 MET or 3.5 ml 02*kg*min).

Answer 419

Static posture, or how one presents themselves in stance, is the base from which they move. It is the foundation from which the extremities function. A weak Foundation leads to secondary problems elsewhere. How one presents themselves in static stance is a road map of how they have been using their body with time.

Answer 420

Protein requires seven times the water for metabolism than carbohydrate or fat. Low carbohydrate consumption usually accompanies high protein diets, which can lead to decreased glycogen stores, inhibition of performance, and dehydration. Therefore, the main concern is dehydration because the urea nitrogen cycle processes dietary nitrogen and water is eliminated via the urinary system. Because dehydration of 3% can impair performance, those ingesting extra protein should weigh themselves regularly to ensure they are hydrated.

Answer 421

Pros: Reinforce proper posture Demand for stability Core strength and stabilization Greater ranges of motion Comfort Cons: Dangerous if limited balance or proprioception Not for maximal Force.

Answer 422

Most motion uses levers. A lever is a rigid "bar" that pivots around a stationary fulcrum (pivot Point). In the body, the fulcrum is the joint axis, bones are the levers, muscles create the motion (effort), and resistance is the weight of a body part or weight of an object (dumbbell).

Answer 423

1) nutrition that fat and protein cannot from complex carbs. 2) satiety by keeping glycogen stores full and adding bulk to the diet. 3) proper cellular fluid balance, maximizing cellular efficiency. 4) proper blood sugar levels, if there is a consistent intake of low glycemic carbohydrates. 5) spare protein for building muscle.

Answer 424

Collagen fibers are situated in a parallel fashion to the forces that are typically placed on the ligament.

Answer 425

Inadequate oxygen and retention of metabolic waste within muscles.

Answer 426

Produces hormones that regulate the rate of metabolism and affect the growth and rate of function of many other systems in the body.

Answer 427

Sutures of skull Distal joint of the tibia and fibula Pubic bones.

Answer 428

Improper breathing causes inadequate joint motion of the spine and rib cage.

Answer 429

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).

Answer 430

A force that produces rotation, expressed as units of Nm or newton-meter.

Answer 431

Muscle inhibition, caused by a tight Agonist, which inhibits its functional antagonist. A tight psoas (hip flexor) would decrease neural Drive of the gluteus maximus (hip extensor). It Alters Force-couple relationships, produces synergistic dominance, and leads to faulty movement patterns, poor neuromuscular control, and arthrokinetic dysfunction.

Answer 432

Genetics Connective tissue elasticity Joint structure Body composition Sex Age Activity level Previous injuries Pattern overload (repetitive movements).

Answer 433

Total body strength, flexibility, core strength, and balance capabilities. OR Adequate core strength, joint stability, range of motion, and balance.

Answer 434

Altered neural control of the rotator cuff muscles, which can lead to instability of the shoulder joint during activity.

Answer 435

The difference between resting and maximal or Peak oxygen consumption.

Answer 436

As a staircase guiding clients through different levels of adaptation. This journey will involve going up and down the stairs, stopping at different steps, and moving to various heights, depending on one's goals, needs, and abilities.

Answer 437

Pros: Body composition changes Strength Cardiovascular and circulation improvements Decreased muscle soreness Bone density Range of motion and flexibility Cons: Could be risky if prolonged.

Answer 438

Drills allowing maximal horizontal inertia and unpredictability such as the modified box drill, partner mirror drill, and timed drills.

Answer 439

1) body fat % X scale weight = fat Mass. 2) scale weight - fat mass = lean body mass.

Answer 440

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.

Answer 441

Passive: During normal breathing, expiratory ventilation is passive as it results from the relaxation of the Contracting inspiratory muscles. Active: During heavy or forced breathing, expiratory ventilation relies on the activity of expiratory muscles to compress the thoracic cavity and force air out.

Answer 442

Progress in an organized fashion to ensure continual adaptation and to minimize the risk of overtraining and injury. Each stage creates a strong cardiorespiratory base to build on.

Answer 443

A study that uses principles of physics to quantitatively study how forces interact within a living body. or The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.

Answer 444

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic energy production.

Answer 445

Involve little joint motion. When Landing, one holds the landing position (or stabilize) for three to five seconds. During this time one should make any adjustments necessary to correct posture. Designed to establish optimal Landing mechanics, postural alignment, and reactive neuromuscular efficiency (coordination during Dynamic movement).

Answer 446

Pros: Multiple planes of motion Don't require spotter All body parts All adaptations Challenge core Cons: Must align the line of pull of the cable with the line of pull of the muscle being worked. Each cable exercise must match the muscle's natural line of pull.

Answer 447

Although glycolysis can produce a lot more energy than the ATP-PC system, it is limited to 30 to 50 seconds of duration. Most fitness workouts place a greater stress on glycolysis than the other systems because the typical repetition range of 8 to 12 repetitions falls within this time frame.

Answer 448

Processes are projections protruding from the bone to which muscles, tendons, and ligaments can attach. Example: One process are condyles, which are located on the inner and outer parts at the bottom of the femur (thigh bone) and top of the tibia (shin bone) to form the knee joint.

Answer 449

The use of sensory information and sensorimotor integration to help the HMS in motor learning. The process whereby sensory information is used by the body to reactively monitor movement and the environment. Information provided by an external source to supplement the internal environment.

Answer 450

The chemical or substrate form in which most fat exists in food as well as in the body. From fats in Foods or made in the body from other energy sources such as carbohydrates. Fat as a fuel source for most people is inexhaustible and can be converted to triglycerides and used for energy during prolonged activity.

Answer 451

Thin bones comprising two layers of compact bone tissue surrounding a layer of spongy bone tissue. Involved in protecting internal structures and provide broad attachment sites for muscles. Example: Scapulae, ribs, patella.

Answer 452

Decrease in neural control to muscles that stabilize the patella (kneecap) and lead to further injury. Knee injuries from noncontact injuries are often the result of ankle or hip dysfunctions, such as the result of an ankle sprain. The knee is between the ankle and the hip. If the ankle or hip joint functions improperly, this results in Altered movement and forced distribution of the knee. With time, this can lead to further injury.

Answer 453

Internal and external obliques ---> trunk rotation. Upper trapezius and lower part of serratus anterior ---> upward rotation of the scapula. Gluteus maximus, quadriceps, and calf muscles ---> hip and knee extension during walking, running, climbing, etc. Gastrocnemius, peroneus longus, and tibialis posterior ---> plantarflexion at Foot and Ankle complex. Deltoid and rotator cuff ---> shoulder abduction.

Answer 454

Variables: Plane of motion: Sagittal, frontal, transverse. Body position: Two-leg/stable, single-leg/stable, two-legs/unstable, single-leg/unstable. Exercise selection: Safe. Progressive: Easy to hard, simple to complex, stable to unstable, static to Dynamic, slow to fast, two arms/legs to single arm/leg, eyes open to closed, known to unknown. Proprioceptively challenging: Floor, balance beam, half foam roll, foam pad, balance disc, wobble board, bosu ball.

Answer 455

They collect the channeled air coming from the conducting Airways. In the alveolar sacs, gases like Oxygen (O2) and carbon dioxide (CO2) are transported in and out of the bloodstream through a process called diffusion. This is how oxygen gets from the outside environment to the tissues of the body.

Answer 456

Glucagon's effect is opposite to that of insulin, as it functions to raise blood glucose levels by triggering the release of glycogen stores from the liver (glycogen is the stored form of glucose). Hours after a meal, or as a result of metabolism and exercise, the body begins to show lower blood glucose levels. The drop in circulating blood glucose levels triggers the release of glucagon from the pancreas. In contrast to insulin, glucagon has a much more specific effect, stimulating the liver to convert its glycogen stores back into glucose, which is then released into the bloodstream.

Answer 457

As activity levels increase, glucose uptake by the body's cells also increases. This is the result of an increased sensitivity of the cells to insulin; thus, insulin levels will drop during physical activity. At the same time glucagon secretion by the pancreas increases, thus helping maintain a steady supply of blood glucose.

Answer 458

Moderate intensity: 40 to 60% VO2R or 55 to 70% HRmax; increases heart and respiratory rate, but does not cause exhaustion or breathlessness for the average untrained healthy person. Should be able to talk comfortably during exercise. Higher intensity: Greater than or equal to 60% VO2R or greater than 70% HRmax. However, any combination of the two will also result in improved Health.

Answer 459

Energy is released for cellular work (such as performing muscle contraction), leaving behind another molecule called ADP. To harness enough free energy to reattach a phosphate group to an ADP and restore ATP levels back to normal to perform more work.

Answer 460

Summary: Too much: Cervical extension. Overactive: 1) Upper Trapezius-Shoulder IS1: c.a. cervical extension, lateral flexion, and rotation. 2: c.a. scapular elevation. (For one and two: tilting of head posteriorly causes hyperextension of cervical spine. It allows one to look straight ahead instead of at the ground.) INT1: e.d. cervical flexion, lateral flexion, and rotation. 2: e.d. scapular depression. 3: iso. s. cervical spine and scapula. 2) Levator Scapulae-Neck IS1: c.a. cervical extension, lateral flexion, and ipsilateral rotation when scapulae is anchored. 2: Assists in scapular elevation and downward rotation. Int1: e.d. cervical flexion, contralateral cervical rotation, and lateral flexion. 2: e.d. scapular depression and upward rotation when neck is stabilized. 3: s. cervical spine and scapulae. 3) Sternocleidomastoid-Neck IS: c.a. cervical flexion, rotation, and lateral flexion. (Pushes head forward.) INT1: e.d. cervical extension, rotation, and lateral flexion. 2: iso. s. the acromioclavicular joint and cervical spine. Underactive: 1-2 Deep Cervical Flexors 1) Longus Coli-Neck IS: c.a. cervical flexion, lateral flexion, and ipsilateral rotation. Int1: e.d. cervical extension, lateral flexion, and contralateral rotation. 2: iso. s. cervical spine. 2) Longus Capitis-Neck IS: c.a. cervical flexion and lateral flexion. Int1: e.d. cervical extension. 2: iso. s. cervical spine. SMR and Static Stretch: SMR: Upper trapezius (Thera cane) Static Upper Trapezius/Scalene stretch p.184 Strengthening: Chin tuck.

Answer 461

Summary: Forward head and rounded shoulders. Altered joint mechanics: Increased: Cervical extension and scapular protraction/elevation. Decreased: Shoulder extension and shoulder external rotation. Possible injuries: Headaches, biceps tendonitis, rotator cuff impingement, and thoracic outlet syndrome. Short muscles: 1) Latissimus Dorsi-Back IS: c.a. shoulder extension, adduction, and internal rotation. Int1: e.d. spinal flexion. 2: e.d. shoulder flexion, abduction, and external rotation. 3: iso. s. LPHC and shoulder. 2) Teres Major-Shoulder IS: c.a. shoulder extension, adduction, and internal rotation. INT1: e.d. shoulder flexion, abduction, and external rotation. 2: iso. s. shoulder girdle. 3) Pectoralis Major-Shoulder IS: c.a. shoulder flexion, horizontal adduction, and internal rotation. Int1: e.d. shoulder extension, horizontal abduction, and external rotation. 2: iso. s. shoulder girdle. 4) Pectoralis Minor-Shoulder IS: c.a. scapular protraction. INT1: e.d. scapular retraction. 2: iso. s. shoulder girdle. 5) Upper Trapezius-Shoulder IS1: c.a. cervical extension, lateral flexion, and rotation. 2: c.a. scapular elevation. INT1: e.d. cervical flexion, lateral flexion, and rotation. 2: e.d. scapular depression. 3: iso. s. cervical spine and scapula. 6) Subscapularis-Rotator Cuff IS: c.a. shoulder internal rotation. Int1: e.d. shoulder external rotation. 2: iso. s. shoulder girdle. 7) Levator Scapulae-Neck IS1: c.a. cervical extension, lateral flexion, and ipsilateral rotation when scapulae is anchored. 2: Assists in scapular elevation and downward rotation. INT1: e.d. cervical flexion, contralateral cervical rotation, and lateral flexion. 2: e.d. scapular depression and upward rotation when neck is stabilized. 3: s. cervical spine and scapulae. 8) Sternocleidomastoid-Neck IS: c.a. cervical flexion, rotation, and lateral flexion. INT1: e.d. cervical extension, rotation, and lateral flexion. 2: iso. s. acromioclavicular joint and cervical spine. 9) Scalenes-Neck IS1: assists in rib elevation during inhalation. 2: c.a. cervical flexion, rotation, and lateral flexion. INT1: e.d. cervical extension, rotation, and lateral flexion. 2: iso. s. cervical spine. Lengthened muscles: 1) Serratus Anterior-Shoulder IS: c.a. scapular protraction. INT1: e.d. dynamic scapular retraction. 2: iso. s. scapula. 2-3 Rhomboids-Shoulder IS: c.a. scapular retraction and downward rotation. INT1: e.d. scapular protraction and upward rotation. 2: iso. s. scapula. 4) Lower Trapezius-Shoulder IS: c.a. scapular depression. INT1: e.d. scapular elevation. 2: iso. s. scapula. 5) Middle Trapezius-Shoulder IS: c.a. scapular retraction. INT1: e.d. scapular elevation. 2: iso. s. scapula. 6-7 Teres Minor and Infraspinatus-Rotator Cuff IS: c.a. shoulder external rotation. INT1: e.d. shoulder internal rotation. 2: iso. s. shoulder girdle. 8-9 Deep Cervical Flexors 8) Longus Coli-Neck IS: c.a. cervical flexion, lateral flexion, and ipsilateral rotation. INT1: e.d. cervical extension, lateral flexion, and contralateral rotation. 2: iso. s. cervical spine. 9) Longus Capitis-Neck IS: c.a. cervical flexion and lateral flexion. INT1: e.d. cervical extension. 2: iso. s. cervical spine.

Answer 462

Summary: anterior tilt to pelvis (arched lower back). Altered joint mechanics: Increased: lumbar extension. Decreased: hip extension. Possible injuries: Hamstring complex strain, anterior knee pain, and low back pain. Short muscles: 1) Soleus-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 2) Gastrocnemius-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 3-6 Adductors-Hip 3) Adductor Magnus-Posterior Fibers-Hip IS: c.a. hip extension, adduction, and external rotation. INT1: e.d. hip flexion, abduction, and internal rotation. 2: iso. s. LPHC. 4) Adductor Magnus-Anterior Fibers-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: dynamically s. LPHC. 5-6 Adductor Longus and Adductor Brevis-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: iso. s. LPHC. 7-9 Hip Flexor Complex 7) Tensor Fascia Latae-Hip IS: c.a. hip flexion, abduction, and internal rotation. INT1: e.d. hip extension, adduction, and external rotation. 2: iso. s. LPHC. 8) Rectus Femoris-Quadriceps IS: c.a. knee extension and hip flexion. INT1: e.d. knee flexion, adduction, and internal rotation. 2: d. hip extension. 3: iso. s. knee and LPHC. 9) Psoas-Hip IS1: c. extends and rotates lumbar spine. 2: c.a. hip flexion and external rotation. INT1: e.d. hip extension and internal rotation. 2: iso. s. LPHC. 10) Erector Spinae-Back IS: c.a. spinal extension, rotation, and lateral flexion. INT1: e.d. spinal flexion, rotation, and lateral flexion. 2: Dynamically s. spine during functional movements. 11) Latissimus Dorsi-Back IS: c.a. shoulder extension, adduction, and internal rotation. INT1: e.d. spinal flexion. 2: e.d. shoulder flexion, abduction, and external rotation. 3: iso. s. LPHC and shoulder. Lengthened Muscles: 1) Anterior Tibialis-Lower Leg IS: c.a. dorsiflexion and inversion. INT1: e.d. plantarflexion and eversion. 2: iso. s. arch of foot. 2) Posterior Tibialis-Lower Leg IS: c.a. plantarflexion and inversion of foot. INT1: e.d. dorsiflexion and eversion of foot. 2: iso. s. arch of foot. 3) Gluteus Maximus-Hip IS: c.a. hip extension and external rotation. INT1: d. tibial internal rotation via iliotibial band. 2: e.d. hip flexion and internal rotation. 3: iso. s. LPHC. 4) Gluteus Medius-Hip IS1: c.a. hip abduction and internal rotation (anterior fibers). 2: c.a. hip abduction and external rotation (posterior fibers). INT1: e.d. hip adduction and external rotation (anterior fibers). 2: e.d. hip adduction and internal rotation (posterior fibers). 3: iso. s. LPHC. 5) Transverse Abdominis-Abdominal IS1: increases intra-abdominal pressure. 2: supports abdominal viscera. INT: iso. s. LPHC. 6) Internal Oblique-Abdominal IS: c.a. spinal flexion, lateral flexion, and ipsilateral rotation. INT1: e.d. spinal extension, rotation, and lateral flexion. 2: iso. s. LPHC.

Answer 463

Summary: Foot pronation (flat feet) and adducted and internally rotated knees (knock knees). Altered joint mechanics: Increased: knee adduction, knee internal rotation, foot pronation, and foot external rotation. Decreased: ankle dorsiflexion, ankle inversion. Possible injuries: Plantar fasciitis, posterior tibialis tendonitis (shin splints), patellar tendonitis, low back pain. Short muscles: 1) Gastrocnemius-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 2) Soleus-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. Peroneals Complex 3) Peroneus Longus-Lower Leg IS: c. plantarflexes and everts foot. INT1: d. ankle dorsiflexion. 2) iso. s. foot and ankle complex. 4-7 Adductors Complex 4) Adductor Magnus-Posterior Fibers-Hip IS: c.a. hip extension, adduction, and external rotation. INT1: e.d. hip flexion, abduction, and internal rotation. 2: iso. s. LPHC. 5) Adductor Magnus-Anterior Fibers-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: dynamically s. LPHC. 6-7 Adductor Longus and Adductor Brevis-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: iso. s. LPHC. 8) Iliotibial Head-Hip 9) Biceps Femoris-Short Head-Hamstring Complex IS: c.a. knee flexion and tibial external rotation. INT1: e.d. knee extension and tibial internal rotation. 2: iso. s. knee. 10-12 Hip Flexor Complex 10) Tensor Fascia Latae-Hip IS: c.a. hip flexion, abduction, and internal rotation. INT1: e.d. hip extension, adduction, and external rotation. 2: iso. s. LPHC. 11) Rectus Femoris-Quadriceps IS: c.a. knee extension and hip flexion. INT1: e.d. knee flexion, adduction, and internal rotation. 2: d. hip extension. 3: iso. s. knee and LPHC. 12) Psoas-Hip IS1: c. extends and rotates lumbar spine. 2: c.a. hip flexion and external rotation. INT1: e.d. hip extension and internal rotation. 2: iso. s. LPHC. Lengthened muscles: 1) Anterior Tibialis-Lower Leg IS: c.a. dorsiflexion and inversion. INT1: e.d. plantarflexion and eversion. 2: iso. s. arch of foot. 2) Posterior Tibialis-Lower Leg IS: c.a. plantarflexion and inversion of foot. INT1: e.d. dorsiflexion and eversion of foot. 2: iso. s. arch of foot. 3) Vastus Medialis (Oblique)-Quadriceps IS: c.a. knee extension. INT1: e.d. knee flexion, adduction, and internal rotation. 2: iso. s. knee. 4) Gluteus Maximus-Hip IS: c.a. hip extension and external rotation. INT1: d. tibial internal rotation via iliotibial band. 2: e.d. hip flexion and internal rotation. 3: iso. s. LPHC. 5) Gluteus Medius-Hip IS1: c.a. hip abduction and internal rotation (anterior fibers). 2: c.a. hip abduction and external rotation (posterior fibers). INT1: e.d. hip adduction and external rotation (anterior fibers). 2: e.d. hip adduction and internal rotation (posterior fibers). 3: iso. s. LPHC. 6-10 Hip External Rotators 6) Adductor Magnus-Posterior Fibers-Hip IS: c.a. hip extension, adduction, and external rotation. INT1: e.d. hip flexion, abduction, and internal rotation. 2: iso. s. LPHC. 7) Psoas-Hip IS1: c.a. hip flexion and external rotation. 2: c. extends and rotates lumbar spine. INT1: e.d. hip extension and internal rotation. 2: iso. s. LPHC. 8) Iliacus-Hip IS: c.a. hip flexion and external rotation. INT1: e.d. hip extension and internal rotation. 2: iso. s. LPHC. 9) Sartorius-Hip IS1: c.a. knee flexion and internal rotation. 2: c.a. hip flexion, abduction, and external rotation. INT1: e.d. knee extension and external rotation. 2: e.d. hip extension and internal rotation. 3: iso. s. knee and LPHC. 10) Piriformis-Hip IS: c.a. hip extension, abduction, and external rotation. INT1: e.d. hip flexion, adduction, and internal rotation. 2: iso. s. hip and sacroiliac joints.

Answer 464

Summary: Too much: hip adduction and hip internal rotation. Overactive: 1-4 Adductor Complex 1) Adductor Magnus-Posterior Fibers-Hip IS: c.a. hip extension, adduction, and external rotation. INT1: e.d. hip flexion, abduction, and internal rotation. 2: iso. s. LPHC. 2) Adductor Magnus-Anterior Fibers-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: dyn s. LPHC. 3-4 Adductor Longus and Adductor Brevis-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: iso. s. LPHC. 5) Biceps Femoris Short Head-Hamstring Complex IS: c.a. knee flexion and tibial external rotation (effectively forces knees inward when tight.) INT1: e.d. knee extension and tibial internal rotation. 2: iso. s. knee. 6) Tensor Fascia Latae-Hip IS: c.a. hip flexion, abduction, and internal rotation. INT1: e.d. hip extension, adduction, and external rotation. 2: iso. s. LPHC. 7) Vastus Lateralis-Quadriceps IS: c.a. knee extension (Byproduct of knee valgus; does not create knee valgus but is adversely affected by it: when knees move in, tissue on lateral side leads to lateral tracking of patella, taking it out of line). INT1: e.d. knee flexion, adduction, and internal rotation. 2: iso. s. knee. Gait: Lateral Gastrocnemius-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. Dynamic Squat: Gastrocnemius-Lower Leg Dynamic Squat: Soleus-Lower Leg Underactive: 1) Vastus Medialis Oblique-Quadriceps IS: c.a. knee extension (Byproduct of knee valgus; should be worked on to realign the patella from being pulled laterally). INT1: e.d. knee flexion, adduction, and internal rotation. 2: iso. s. knee. Primary---> 2) Gluteus Maximus-Hip IS: c.a. hip extension and external rotation. INT1: d. tibial internal rotation via iliotibial band. 2: e.d. hip flexion and internal rotation. 3: iso. s. LPHC. Primary---> 3) Gluteus Medius-Hip IS1: c.a. hip abduction and internal rotation (anterior fibers). 2: c.a. hip abduction and external rotation (posterior fibers). INT1: e.d. hip adduction and external rotation (anterior fibers). 2: e.d. hip adduction and internal rotation (posterior fibers). 3: iso. s. LPHC. Gait: Anterior Tibialis-Lower Leg IS: c.a. dorsiflexion and inversion. INT1: e.d. plantarflexion and eversion. 2: iso. s. arch of foot. Gait: Posterior Tibialis-Lower Leg IS: c.a. plantarflexion and inversion of foot. INT1: e.d. dorsiflexion and eversion of foot. 2: iso. s. arch of foot. Gait: Medial Gastrocnemius-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. Gait: Medial Hamstring Complex Semimembranosus and Semitendinosus-Hamstring Complex IS: c.a. knee flexion, hip extension, and tibial internal rotation. INT1: e.d. knee extension, hip flexion, and tibial external rotation. 2: iso. s. knee and LPHC. SMR and Static Stretch: SMR: Adductors 178 SMR: TFL/IT band 177 Static Supine Biceps Femoris Stretch 186/571 Static Standing TFL Stretch 181 Strengthening: Tube walking: side to side 192.

Answer 465

Summary: Too much: scapular elevation and cervical extension. Overactive: Primary---> 1) Upper Trapezius-Shoulder IS1: c.a. cervical extension, lateral flexion, and rotation. 2: c.a. scapular elevation. INT1: e.d. cervical flexion, lateral flexion, and rotation. 2: e.d. scapular depression. 3: iso. s. cervical spine and scapula. 2) Levator Scapulae-Neck IS1: c.a. cervical extension, lateral flexion, and ipsilateral rotation when scapulae is anchored. 2: assists in scapular elevation and downward rotation. INT1: e.d. cervical flexion, contralateral cervical rotation, and lateral flexion. 2: e.d. scapular depression and upward rotation when neck is stabilized. 3: s. cervical spine and scapulae. 3) Sternocleidomastoid-Neck IS: c.a. cervical flexion, rotation, and lateral flexion (when it is tight, it does not allow rotation at the sternoclavicular joint and can create a forward head position which often leads to a shrug position because the upper traps and levator scapulae does the forward head position as well). INT1: e.d. cervical extension, rotation, and lateral flexion. 2: iso. s. acromioclavicular joint and cervical spine. Underactive: 1) Lower Trapezius-Shoulder IS: c.a. scapular depression. INT1: e.d. scapular elevation. 2: iso. s. scapula. 2) Middle Trapezius-Shoulder IS: c.a. scapular retraction. INT1: e.d. scapular elevation. 2: iso. s. scapula. SMR and Static Stretch: SMR: Upper Trapezius (Thera Cane) Static Upper Trapezius/Scalene Stretch 184 Strengthening: Ball Cobra 577.

Answer 466

Summary: Too much: Shoulder extension Shoulder adduction Shoulder internal rotation (downward) Shoulder horizontal adduction Scapular protraction (and downward rotation). Overactive: 1) Latissimus Dorsi-Back IS: c.a. shoulder extension, adduction, and internal rotation. INT1: e.d. spinal flexion. 2: e.d. shoulder flexion, abduction, and external rotation. 3: iso. s. LPHC and shoulder. 2) Teres Major-Shoulder IS: c.a. shoulder extension, adduction, and internal rotation. INT1: e.d. shoulder flexion, abduction, and external rotation. 2: iso. s. shoulder girdle. 3) Pectoralis Major-Shoulder IS: c.a. shoulder flexion, horizontal adduction, and internal rotation. INT1: e.d. shoulder extension, horizontal abduction, and external rotation. 2: iso. s. shoulder girdle. 4) Pectoralis Minor-Shoulder IS: c.a. scapular protraction (and c.a. downward rotation of scapula; impedes upward rotation). INT1: e.d. scapular retraction. 2: iso. s. shoulder girdle. Underactive: 1) Middle Trapezius-Shoulder IS: c.a. scapular retraction. INT1: e.d. scapular elevation. 2: iso. s. scapula. 2) Lower Trapezius-Shoulder IS: c.a. scapular depression (c.a. upward rotation of scapula). INT1: e.d. scapular elevation. 2: iso. s. scapula. 3) Rhomboids-Shoulder IS: c.a. scapular retraction and downward rotation. INT1: e.d. scapular protraction and upward rotation. 2: iso. s. scapula. 4-7 Rotator Cuff 4-5 Teres Minor and Infraspinatus IS: c.a. shoulder external (upward) rotation. INT1: e.d. shoulder internal rotation. 2: iso. s. shoulder girdle. 6) Subscapularis IS: c.a. shoulder internal rotation. INT1: e.d. shoulder external rotation. 2: iso. s. shoulder girdle. 7) Supraspinatus IS: c.a. abduction of arm. INT1: e.d. adduction of arm. 2: iso. s. shoulder girdle. SMR and Static Stretches: SMR: Thoracic Spine 571 SMR: Latissimus Dorsi 178 Static Latissimus Dorsi Ball Stretch 183 Static Pectoral Wall Stretch 184 Strengthening: Squat to Row 584.

Answer 467

Summary: Too much: Hip flexion Spinal extension Shoulder extension. Overactive: 1-3 Hip Flexor Complex 1) Tensor Fascia Latae-Hip IS: c.a. hip flexion, abduction, and internal rotation. INT1: e.d. hip extension, adduction, and external rotation. 2: iso. s. LPHC. 2) Rectus Femoris-Quadriceps IS: c.a. knee extension and hip flexion. INT1: e.d. knee flexion, adduction, and internal rotation. 2: d. hip extension. 3: iso. s. knee and LPHC. Key---> 3) Psoas-Hip IS1: c. extends and rotates lumbar spine. 2: c.a. hip flexion and external rotation. INT1: e.d. hip extension and internal rotation. 2: iso. s. LPHC. 4) Erector Spinae-Back IS: c.a. spinal extension, rotation, and lateral flexion. INT1: e.d. spinal flexion, rotation, and lateral flexion. 2: dynamically s. spine during functional movements. 5) Latissimus Dorsi-Back IS: c.a. shoulder extension, adduction, and internal rotation (steals range of motion from spine to give to shoulder to get the arm overhead). INT1: e.d. spinal flexion. 2: e.d. shoulder flexion, abduction, and external rotation. 3: iso. s. LPHC and shoulder. Gait: Adductor Complex Adductor Magnus-Posterior Fibers-Hip IS: c.a. hip extension, adduction, and external rotation. INT1: e.d. hip flexion, abduction, and internal rotation. 2: iso. s. LPHC. Adductor Magnus-Anterior Fibers-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: dynamically s. LPHC. Adductor Longus and Adductor Brevis-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: iso. s. LPHC. Gait: External Obliques-Abdominal IS: c.a. spinal flexion, lateral flexion, and contralateral rotation. INT1: e.d. spinal extension, lateral flexion, and rotation. 2: iso. s. LPHC. Underactive: 1-4 Hamstring Complex 1) Biceps Femoris Long Head-Hamstring Complex IS: c.a. knee flexion, hip extension, and tibial external rotation. INT1: e.d. tibial internal rotation at mid-stance of gait cycle. 2: e.d. knee extension and hip flexion. 3: iso. s. knee and LPHC. 2) Biceps Femoris Short Head-Hamstring Complex IS: c.a. knee flexion and tibial external rotation. INT1: e.d. knee extension and tibial internal rotation. 2: iso. s. knee. 3-4 Semimembranosus and Semitendinosus-Hamstring Complex IS: c.a. knee flexion, hip extension, and tibial internal rotation. INT1: e.d. knee extension, hip flexion, and tibial external rotation. 2: iso. s. knee and LPHC. Primary---> 5) Gluteus Maximus-Hip IS: c.a. hip extension and external rotation. INT1: d. tibial internal rotation via iliotibial band. 2: e.d. hip flexion and internal rotation. 3: iso. s. LPHC. 6-10 Intrinsic Core Stabilizers (need to stabilize ICS). 6) Internal Oblique-Abdominal IS: c.a. spinal flexion, lateral flexion, and ipsilateral rotation. INT1: e.d. spinal extension, rotation, and lateral flexion. 2: iso. s. LPHC. 7) Transverse Abdominis-Abdominal IS1: increases intra-abdominal pressure. 2: supports the abdominal viscera. INT: iso. s. LPHC. 8) Multifidus-Back IS: c.a. spinal extension and contralateral rotation. INT1: e.d. spinal flexion and rotation. 2: iso. s. spine. 9) Pelvic Floor Muscles 10) Transversospinalis Gait: Sartorius-Hip IS1: c.a. knee flexion and internal rotation. 2: c.a. hip flexion, abduction, and external rotation. INT1: e.d. knee extension and external rotation. 2: e.d. hip extension and internal rotation. 3: iso. s. knee and LPHC. Gait: Popliteus Note: Work on gluteus maximus before hamstrings because hamstrings tend to be synergists: Do not let the hamstrings be the prime movers. SMR and Static Stretches: SMR: Quadriceps 571 SMR: Latissimus Dorsi 178 Static Kneeling Hip Flexor Stretch 182 Static Latissimus Dorsi Ball Stretch 183 Strengthening: Quadruped Arm/Opposite Leg Raise 577 Ball Wall Squats 408.

Answer 468

Summary: Too much: Plantarflexion Tibial external rotation Hip abduction Hip external rotation. Overactive: 1) Soleus-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 2) Gastrocnemius-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 3) Biceps Femoris Short Head-Hamstring Complex IS: c.a. knee flexion and tibial external rotation. INT1: e.d. knee extension and tibial internal rotation. 2: iso. s. knee. 4) Piriformis-Hip IS: c.a. hip extension, abduction, and external rotation. INT1: e.d. hip flexion, adduction, and internal rotation. 2: iso. s. hip and sacroiliac joints. Underactive: 1-2 Medial Hamstring Complex Semimembranosus and Semitendinosus IS: c.a. knee flexion, hip extension, and tibial internal rotation. INT1: e.d. knee extension, hip flexion, and tibial external rotation. 2: iso. s. knee and LPHC. 3-6 Adductor Complex 3) Adductor Magnus-Posterior Fibers-Hip IS: c.a. hip extension, adduction, and external rotation. INT1: e.d. hip flexion, abduction, and internal rotation. 2: iso. s. LPHC. 4) Adductor Magnus-Anterior Fibers-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: dynamically s. LPHC. 5-6 Adductor Longus and Adductor Brevis IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: iso. s. LPHC. 7) Gluteus Maximus-Hip IS: c.a. hip extension and external rotation. INT1: d. tibial internal rotation via iliotibial band. 2: e.d. hip flexion and internal rotation. 3: iso. s. LPHC.

Answer 469

The thyroid gland is at the base of the neck below the thyroid cartilage (Adam's Apple). Thyroid hormones are released by the pituitary gland. These hormones are responsible for carbohydrate, protein, and fat metabolism, basal metabolic rate, protein synthesis, heart rate, breathing rate, and sensitivity to epinephrine. Low thyroid function leads to low metabolism, fatigue, depression, and weight gain.

Answer 470

Summary: Too Much: Tibial External Rotation and Tibial Internal Rotation. Overactive: 1-4 Hamstrings 1) Biceps Femoris-Long Head IS: c.a. knee flexion, hip extension, and tibial external rotation. INT1: e.d. tibial internal rotation at mid-stance of gait cycle. 2: e.d. knee extension and hip flexion. 3: iso. s. knee and LPHC. 2) Biceps Femoris-Short Head IS: c.a. knee flexion and tibial external rotation. INT1: e.d. knee extension and tibial internal rotation. 2: iso. s. knee. 3-4 Semimembranosus and Semitendinosus IS: c.a. knee flexion, hip extension, and tibial internal rotation. INT1: e.d. knee extension, hip flexion, and tibial external rotation. 2: iso. s. knee and LPHC. Underactive: 1) Gluteus Maximus-Hip IS: c.a. hip extension and external rotation. INT1: d. tibial internal rotation via iliotibial band. 2: e.d. hip flexion and internal rotation. 3: iso. s. LPHC. 2) Gluteus Medius-Hip IS1: c.a. hip abduction and internal rotation (anterior fibers). 2: c.a. hip abduction and external rotation (posterior fibers). INT1: e.d. hip adduction and external rotation (anterior fibers). 2: e.d. hip adduction and internal rotation (posterior fibers). 3: iso. s. LPHC. 3-7 Intrinsic Core Stabilizers 3) Internal Oblique-Abdominal IS: c.a. spinal flexion, lateral flexion, and ipsilateral rotation. INT1: e.d. spinal extension, rotation, and lateral flexion. 2: iso. s. LPHC. 4) Transverse Abdominis-Abdominal IS1: increases intra-abdominal pressure. 2: supports the abdominal viscera. INT: iso. s. LPHC. 5) Multifidus-Back IS: c.a. spinal extension and contralateral rotation. INT1: e.d. spinal flexion and rotation. 2: iso. s. spine. 6) Pelvic-Floor Muscles 7) Transversospinalis.

Answer 471

Summary: Too Much: Plantarflexion Eversion Tibial external rotation Hip internal rotation. Overactive: 1) Peroneus Longus (Peroneal Complex)-Lower Leg IS: c.a. plantarflexion and eversion of foot. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 2) Lateral Gastrocnemius-Lower Leg IS: c.a. plantarflexion (c.a. tibial external rotation). INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 3) Biceps Femoris-Short Head-Hamstring Complex IS: c.a. knee flexion and tibial external rotation. INT1: e.d. knee extension and tibial internal rotation. 2: iso. s. knee. 4) Tensor Fascia Latae-Hip IS: c.a. hip flexion, abduction, and internal rotation. INT1: e.d. hip extension, adduction, and external rotation. 2: iso. s. LPHC. Underactive: 1) Anterior Tibialis-Lower Leg IS: c.a. dorsiflexion and inversion. INT1: e.d. plantarflexion and eversion. 2: iso. s. arch of foot. 2) Posterior Tibialis-Lower Leg IS: c.a. plantarflexion and inversion of foot. INT1: e.d. dorsiflexion and eversion of foot. 2: iso. s. arch of foot. 3) Medial Gastrocnemius-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 4) Gluteus Medius-Hip IS1: c.a. hip abduction and internal rotation (anterior fibers). 2: c.a. hip abduction and external rotation (posterior fibers). INT1: e.d. hip adduction and external rotation (anterior fibers). 2: e.d. hip adduction and internal rotation (posterior fibers). 3: iso. s. LPHC.

Answer 472

Summary: Too much: hip extension and spinal flexion. Overactive: 1-4 Hamstring Complex (pulls down on pelvis). 1) Biceps Femoris-Long Head IS: c.a. knee flexion, hip extension, and tibial external rotation. INT1: e.d. tibial internal rotation at mid-stance of gait cycle. 2: e.d. knee extension and hip flexion. 3: iso. s. knee and LPHC. 2) Biceps Femoris-Short Head IS: c.a. knee flexion and tibial external rotation. INT1: e.d. knee extension and tibial internal rotation. 2: iso. s. knee. 3-4 Semimembranosus and Semitendinosus IS: c.a. knee flexion, hip extension, and tibial internal rotation. INT1: e.d. knee extension, hip flexion, and tibial external rotation. 2: iso. s. knee and LPHC. 5) Rectus Abdominis-Abdominal IS: c.a. spinal flexion, lateral flexion, and rotation. INT1: e.d. spinal extension, lateral flexion, and rotation. 2: iso. s. LPHC. Underactive: 1) Gluteus Maximus-Hip IS: c.a. hip extension and external rotation. INT1: d. tibial internal rotation via iliotibial band. 2: e.d. hip flexion and internal rotation. 3: iso. s. LPHC. 2-6 Intrinsic Core Stabilizers 2) Internal Oblique-Abdominal IS: c.a. spinal flexion, lateral flexion, and ipsilateral rotation. INT1: e.d. spinal extension, rotation, and lateral flexion. 2: iso. s. LPHC. 3) Transverse Abdominis-Abdominal IS1: increases intra-abdominal pressure. 2: supports the abdominal viscera. INT: iso. s. LPHC. 4) Multifidus-Back IS: c.a. spinal extension and contralateral rotation. INT1: e.d. spinal flexion and rotation. 2: iso. s. spine. 5) Pelvic-Floor Muscles 6) Transversospinalis 7) Erector Spinae-Back IS: c.a. spinal extension, rotation, and lateral flexion. INT1: e.d. spinal flexion, rotation, and lateral flexion. 2: dynamically s. spine during functional movements.

Answer 473

Summary: Too Much: Plantarflexion (Primary; 95%) Hip flexion Spinal flexion. Overactive: Primary---> 1) Soleus-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. Primary---> 2) Gastrocnemius-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. (95% of the compensation is because of tight calves limiting dorsiflexion.) 3-5 Hip Flexor Complex 3) Tensor Fascia Latae-Hip IS: c.a. hip flexion, abduction, and internal rotation. INT1: e.d. hip extension, adduction, and external rotation. 2: iso. s. LPHC. 4) Rectus Femoris-Quadriceps IS: c.a. knee extension and hip flexion. INT1: e.d. knee flexion, adduction, and internal rotation. 2: d. hip extension. 3: iso. s. knee and LPHC. 5) Psoas-Hip IS1: c. extends and rotates lumbar spine. 2: c.a. hip flexion and external rotation. INT1: e.d. hip extension and internal rotation. 2: iso. s. LPHC. 6-7 Abdominal Complex 6) Rectus Abdominis-Abdominal IS: c.a. spinal flexion, lateral flexion, and rotation. INT1: e.d. spinal extension, lateral flexion, and rotation. 2: iso. s. LPHC. 7) External Obliques-Abdominal IS: c.a. spinal flexion, lateral flexion, and contralateral rotation. INT1: e.d. spinal extension, lateral flexion, and rotation. 2: iso. s. LPHC. Underactive: 1) Anterior Tibialis-Lower Leg IS: c.a. dorsiflexion and inversion. INT1: e.d. plantarflexion and eversion. 2: iso. s. arch of foot. 2) Gluteus Maximus-Hip IS: c.a. hip extension and external rotation. INT1: d. tibial internal rotation via iliotibial band. 2: e.d. hip flexion and internal rotation. 3: iso. s. LPHC. 3) Erector Spinae-Back IS: c.a. spinal extension, rotation, and lateral flexion. INT1: e.d. spinal flexion, rotation, and lateral flexion. 2: dynamically s. spine during functional movements. SMR and Static Stretches: SMR: Gastrocnemius/Soleus 177 SMR: Quadriceps 571 Static Gastrocnemius Stretch 181 Static Kneeling Hip Flexor Stretch 182 Strengthening: Quadruped Arm/Opposite Leg Raise 577 Ball Wall Squats 408.

Answer 474

Summary: Too much: Shoulder extension Shoulder adduction Shoulder internal rotation Shoulder horizontal adduction Scapular protraction. Overactive: 1) Latissimus Dorsi-Back IS: c.a. shoulder extension, adduction, and internal rotation. INT1: e.d. spinal flexion. 2: e.d. shoulder flexion, abduction, and external rotation. 3: iso. s. LPHC and shoulder. 2-3 Pectorals 2) Pectoralis Major-Shoulder IS: c.a. shoulder flexion, horizontal adduction, and internal rotation. INT1: e.d. shoulder extension, horizontal abduction, and external rotation. 2: iso. s. shoulder girdle. 3) Pectoralis Minor-Shoulder IS: c.a. scapular protraction. INT1: e.d. scapular retraction. 2: iso. s. shoulder girdle. Underactive: 1) Lower Trapezius-Shoulder IS: c.a. scapular depression. INT1: e.d. scapular elevation. 2: iso. s. scapula. 2) Middle Trapezius-Shoulder IS: c.a. scapular retraction. INT1: e.d. scapular elevation. 2: iso. s. scapula. 3-6 Rotator Cuff 3-4 Teres Minor and Infraspinatus IS: c.a. shoulder external rotation. INT1: e.d. shoulder internal rotation. 2: iso. s. shoulder girdle. 5) Subscapularis IS: c.a. shoulder internal rotation. INT1: e.d. shoulder external rotation. 2: iso. s. shoulder girdle. 6) Supraspinatus IS: c.a. abduction of arm. INT1: e.d. adduction of arm. 2: iso. s. shoulder girdle.

Answer 475

Overactive: 1) Tensor Fascia Latae (same side)-Hip IS: c.a. hip flexion, abduction, and internal rotation. INT1: e.d. hip extension, adduction, and external rotation. 2: iso. s. LPHC. 2) Gluteus Minimus (same side)-Hip IS: c.a. hip abduction and internal rotation. INT1: e.d. hip adduction and external rotation. 2: iso. s. LPHC. 3) Quadratus Lumborum (opposite side)-Back IS: spinal lateral flexion. INT1: e.d. contralateral lateral spinal flexion. 2: iso. s. LPHC. Underactive: 1-4 Adductor Complex (same side) 1) Adductor Magnus-Posterior Fibers-Hip IS: c.a. hip extension, adduction, and external rotation. INT1: e.d. hip flexion, abduction, and internal rotation. 2: iso. s. LPHC. 2) Adductor Magnus-Anterior Fibers-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: dynamically s. LPHC. 3-4 Adductor Longus and Adductor Brevis-Hip IS: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: iso. s. LPHC. Key---> 5) Gluteus Medius (same side)-Hip (Too weak to abduct the hip/forward leg while walking.) IS1: c.a. hip abduction and internal rotation (anterior fibers). 2: c.a. hip abduction and external rotation (posterior fibers). INT1: e.d. hip adduction and external rotation (anterior fibers). 2: e.d. hip adduction and internal rotation (posterior fibers). 3: iso. s. LPHC.

Answer 476

Summary: Too much: Plantarflexion Tibial external rotation Hip abduction. Overactive: 1) Soleus-Lower Leg IS: c.a. plantarflexion. INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 2) Lateral Gastrocnemius-Lower Leg IS: c.a. plantarflexion (and c.a. tibial/knee external rotation). INT1: d. ankle dorsiflexion. 2: iso. s. foot and ankle complex. 3) Biceps Femoris-Short Head-Hamstring Complex IS: c.a. knee flexion and tibial external rotation. INT1: e.d. knee extension and tibial internal rotation. 2: iso. s. knee. Gait: Tensor Fascia Latae-Hip IS: c.a. hip flexion, abduction, and internal rotation. INT1: e.d. hip extension, adduction, and external rotation. 2: iso. s. LPHC. Underactive: 1) Medial Gastrocnemius-Lower Leg IS: c.a. plantarflexion (and c.a. tibial internal rotation). 2-3 Medial Hamstring Complex Semimembranosus and Semitendinosus IS: c.a. knee flexion, hip extension, and tibial internal rotation. INT1: e.d. knee extension, hip flexion, and tibial external rotation. 2: iso. s. knee and LPHC. 4) Gracilis-Hip IS1: assists in tibial internal rotation. 2: c.a. hip flexion, adduction, and internal rotation. INT1: e.d. hip extension, abduction, and external rotation. 2: iso. s. knee and LPHC. 5) Sartorius-Hip IS1: c.a. knee flexion and internal rotation. 2: c.a. hip flexion, abduction, and external rotation. INT1: e.d. knee extension and external rotation. 2: e.d. hip extension and internal rotation. 3: iso. s. knee and LPHC. 6) Popliteus IS: c.a. tibial internal rotation and/or hip extension. Gait: Gluteus Maximus-Hip IS: c.a. hip extension and external rotation. INT1: d. tibial internal rotation via iliotibial band. 2: e.d. hip flexion and internal rotation. 3: iso. s. LPHC. Gait: Gluteus Medius-Hip IS1: c.a. hip abduction and internal rotation (anterior fibers). 2: c.a. hip abduction and external rotation (posterior fibers). INT1: e.d. hip adduction and external rotation (anterior fibers). 2: e.d. hip adduction and internal rotation (posterior fibers). 3: iso. s. LPHC. SMR and Static Stretches: SMR: Gastrocnemius/Soleus 177 SMR: Biceps Femoris-Short Head 186/571/573 Static Gastrocnemius Stretch 181 Static Supine Biceps Femoris Stretch 571 Strengthening: Single-Leg Balance Reach 254.

Answer 477

When intensity increases (e.g. walk to jog to sprint), most of the energy comes from anaerobic metabolism. When intensity is decreased, there is a continued period of high, but briefly elevated oxygen consumption in an attempt to recover quickly to be ready for more high-intensity work. If the prior high-intensity work is short, meaning it was fueled by ATP-PC, the recovery period is correspondingly brief; recovery of the ATP-PC cycle is complete in 90 seconds. If the high-intensity work is longer, the recovery period will take longer. During intermittent exercise like sports, the ability to recover quickly is critical. Moreover, recovery is an aerobic event to set ATP-PC concentrations back toward normal as well as the aerobic elimination of lactic acid. So even if events are not constant-pace, one still should train the aerobic system.

Answer 478

Neurotransmitters are chemical messengers that cross the synapse between the neuron and muscle fiber, transporting the electrical impulse from the nerve to the muscle. Once neurotransmitters are released, they link with receptor sites on the muscle fiber designed for their attachment. The neurotransmitter used by the neuromuscular system is acetylcholine (ACh). Once attached, ACh stimulates the muscle fibers to go through steps that initiates muscle contractions.

Answer 479

Energy is required to sustain life, support exercise, and help recovery from it. The ultimate source of energy is the sun. Through photosynthesis, energy from the sun produces chemical energy and other compounds that are used to convert carbon dioxide into organic chemicals like glucose. The body does not make energy, but transfers energy from the sun through food to the cells to perform their cellular and mechanical functions.

Answer 480

Sagittal plane: bisects body into right and left sides. It's movements are front-to-back, up-and-down (e.g. squats, lunges); flexion and extension, ankle dorsiflexion, and ankle plantarflexion. Frontal plane: bisects body into front and back halves. Movements are side-to-side (e.g. side lunges, shoulder abduction); abduction, adduction, lateral flexion, and heel and ankle eversion and inversion. Transverse plane: bisects body into upper and lower halves. Movements are rotational (e.g. swinging bat, cable rotation); internal and external rotation, horizontal abduction and adduction, radioulnar pronation and supination, and foot abduction and adduction.

Answer 481

These two catecholamines are hormones produced by the adrenal glands, which are on top of each kidney. They prepare the body for activity by being part of the stress response known as the fight or flight response. In preparation for activity, the hypothalamus (brain) triggers the adrenal glands to secrete more epinephrine. These physiological effects from that help sustain activity: increased heart rate and stroke volume, elevated blood glucose levels, redistributes blood to working tissues, and opens up the airways.

Answer 482

Measures muscular endurance of the upper body, primarily the pushing muscles. 1) In push-up position (ankles, knees, hips, shoulders, and head in a straight line), lower body to touch a partner's closed fist under the chest, and repeat for 60 seconds or exhaustion without compensating (arches low back, extends cervical spine). Or perform from kneeling position or touch chest to floor. 2) Record number of touches.

Answer 483

Neuromuscular efficiency is the ability of the nervous and muscular systems to communicate properly, producing optimal movement. Proper postural alignment allows optimal neuromuscular efficiency, which helps produce effective and safe movement. Proper posture ensures that muscles are optimally aligned at proper length-tension relationships necessary for efficient functioning of force-couples. This allows for proper arthrokinematics (joint motion) and effective absorption and distribution of forces throughout the HMS, alleviating excess stress on joints. In other words, good posture helps keep muscles at their proper length, allowing muscles to properly work together, ensuring proper joint motion, maximizing force production, and reducing injury. Without good posture, altered movement and muscle imbalances can cause injury.

Answer 484

Energy is used to form the myosin-actin cross-bridges that facilitate muscle contraction. At these cross-bridges is an enzyme that separates a phosphate from the ATP, releasing energy. The energy is needed to allow the cross-bridge to ratchet the thin actin filament toward the center of the sarcomere. Once that is complete, another ATP is needed to release the cross-bridge so that it can flip back and grab the next actin active site and continue the contractile process. Thus, for one cycle of a cross-bridge, two ATPs are needed. When all the ATP is completely depleted, there is no energy to break the connection between cross-bridges and actin active sites, and the muscle goes into rigor.

Answer 485

The heart is composed of four hollow chambers that have two interdependent pumps on either side. Each side of the heart has two chambers: an atrium and a ventricle. The right side is the pulmonic side because it receives blood from the body that is low in O2 and high in CO2 (deoxygenated) and pumps it to the lungs and then back to the left atria. The left side is the systemic side because it pumps blood high in O2 and low in CO2 (oxygenated) to the rest of the body. Atria: smaller chambers, located superiorly on the side of the heart. They gather and receive blood returning to the heart and act like a reservoir. Ventricles: larger chambers located inferiorly on the side of the heart. Receives blood from its corresponding atrium and forces blood into the arteries.

Answer 486

This theory describes how thick and thin filaments within the sarcomere slide past one another, shortening the entire length of the sarcomere and thus shortening the muscle and producing force: 1) A sarcomere shortens as a result of the Z lines moving closer together. 2) The Z lines converge as the result of myosin heads attaching to the actin filament and asynchronously pulling (power strokes) the actin filament across the myosin, resulting in shortening of the muscle fiber. A sarcomere is the functional unit of the muscle, like the neuron is for the nervous system. It lies in the space between two Z lines. Each Z line denotes another sarcomere along the myofibril.

Answer 487

Lipids (or fats) are the most concentrated source of energy in the diet. One gram of fat yields 9 calories when oxidized, more than twice the calories per gram of carbohydrates and proteins. In addition to providing energy, fats act as carriers for the fat-soluble vitamins A, D, E, and K. Vitamin D aids in the absorption of calcium, making it available to body tissues, particularly to the bones and teeth. Fats are also important for the conversion of carotene to vitamin A. Fats are involved in the following: A) Cellular membrane structure and function. B) Precursors to hormones. C) Cellular signals. D) Regulation and excretion of nutrients in the cells. E) Surrounding, protecting, and holding in place organs, such as the kidneys, heart, and liver. F) Insulating the body from environmental temperature changes and preserving body heat. G) Prolonging the digestive process by slowing the stomach's secretions of hydrochloric acid, creating a longer lasting sensation of fullness after a meal. H) Initiating the release of the hormone cholecystokinin (cck), which contributes to satiety.

Answer 488

Important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body, and ultimately what adaptations the body will incur (principle of specificity). These acute variables are the foundation of program design. Repetitions Sets Training intensity Repetition tempo Training volume Rest interval Training frequency Training duration Exercise selection.

Answer 489

Knowledge of results: feedback used after the completion of a movement, to inform the client about the outcome of their performance. Example: your squats were good. Knowledge of performance: feedback that provides information about the quality of the movement. Example: Their feet were externally rotated during a squat, and then asking if they felt or looked different during those reps.

Answer 490

Core, Balance, and Resistance Training. Adequate isometric stabilization strength decreases the time between the eccentric muscle action and concentric contraction, resulting in shorter ground contact times, which result in decreased tissue overload and potential injury during Plyometric Training. Plyometrics also use the body's proprioceptive mechanism and elastic properties to generate force in minimal time.

Answer 491

Flattened or indented portions of bone, which can be muscle attachment sites. Example: One depression is a groove in a bone that allows soft tissue (i.e. tendons) to pass through, e.g. the intertubercular sulcus located between the greater and lesser tubercles of the humerus (upper arm bone). This is known as the groove for the biceps tendon.

Answer 492

The resting length of a muscle and the tension the muscle can produce at this resting length. There is an optimal muscle length at which the actin and myosin filaments in the sarcomere have the greatest degree of overlap. This results in the ability of myosin to make a maximal amount of connections with actin and thus results in the potential for maximal force production of that muscle. Lengthening a muscle beyond this optimal length and then stimulating it reduces the amount of actin and myosin overlap, reducing force production. Shortening a muscle too much and then stimulating it places the actin and myosin in a state of maximal overlap and allows for no further movement between the filaments, reducing its force output.

Answer 493

The gold standard measurement for cardiorespiratory fitness is VO2max or the maximal volume of oxygen per kilogram body weight per minute. In other words, VO2max is the maximal amount of oxygen that one can use during intense exercise. Once VO2max is determined, a method to establish training intensity is to exercise at a percentage of their VO2max. However, accurately measuring VO2max is often impractical because it requires exercise at maximal effort and sophisticated equipment to monitor one's ventilation response (02 consumed and CO2 expired). Thus, submaximal tests are common to estimate VO2max.

Answer 494

The force-velocity curve refers to the relationship of muscle's ability to produce tension at differing shortening velocities. As the velocity of a concentric muscle action increases, it's ability to produce force decreases. Why? Because the actin filament is overlapping and it interferes with its ability to form cross-bridges with myosin. With eccentric muscle action, as the velocity increases, the ability to develop force increases. Why? It is the result of the use of the elastic component of the connective tissue surrounding and within the muscle.

Answer 495

Because most people have tight calf muscles, they lack sufficient dorsiflexion at the ankle to perform a squat properly. By widening the stance and externally rotating the feet, it's possible to decrease the amount of dorsiflexion required. Those who have a tight latissimus dorsi will have decreased sagittal plane shoulder flexion (inability to lift the arms directly overhead), and as a result, they compensate for this lack of ROM at the shoulder in the lumbar spine to allow them to press the load above their head.

Answer 496

Gliding (plane): simplest movement of all; moves back and forth or side to side. Example: joint between navicular bone and second and third cuneiform bones in foot or carpals of hand. Condyloid (condylar/ellipsoidal): movement mostly in one plane of motion (flexion and extension in sagittal plane). Example: in the wrist between radius and carpals. Hinge: movement mostly in sagittal plane. Example: elbow joint. Saddle: movement in sagittal and frontal planes. Example: only in carpometacarpal joint in thumb. Pivot: movement mostly in transverse plane. Example: proximal radioulnar joint at elbow. Ball and socket: most mobile of joints. Movement in all three planes. Example: shoulder and hip.

Answer 497

Agonist muscles: Prime movers; most responsible for a movement. Chest press: Pectoralis major. Squat: Gluteus maximus, quadriceps. Synergists: Assist prime movers. Chest press: Anterior deltoid, triceps. Squat: Hamstring complex. Stabilizers: Support or stabilize the body while prime movers and synergists work. Chest press: Rotator cuff. Squat: Transversus abdominis. Antagonists: Perform the opposite action of the prime mover. Chest press: Posterior deltoid. Squat: Psoas.

Answer 498

Involve movements in which the distal extremities (hands or feet) are in a constant fixed position and thus the force applied by one is not great enough to overcome the resistance (e.g. ground). Example: push-ups, squats. Note: Closed-chain exercises result in greater motor unit activation and synchronization. Involve movements in which distal extremities are not in a fixed position and the force applied by the body is great enough to overcome the resistance (e.g. dumbbells). Example: bench press.

Answer 499

Inspiratory ventilation is active--it requires active contraction of inspiratory muscles to increase the thoracic cavity volume, which decreases the intrapulmonary pressure (or pressure within the thoracic cavity). When the intrapulmonary pressure decreases below that of the atmospheric pressure (or everyday pressure in the air), air is drawn into the lungs. Conversely, expiration is the process of actively or passively relaxing the inspiratory muscles to move air out of the body.

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