Study Guide Flashcards
(179 cards)
1
Q
nervous system
A
communication network within the body
2
Q
central nervous system
A
brain and spinal cord, coordinates movement in the body
3
Q
peripheral nervous system
A
nerves connecting the CNS to the rest of the body and environment
4
Q
PNS- somatic
A
voluntary, serves outer areas of the body and skeletal muscle
5
Q
PNS- autonomic
A
involuntary, heart, digestion
6
Q
parasympathetic
A
part of autonomic - decreases activation during rest and recovery
7
Q
sympathetic
A
part of autonomic - increases activation before activity
8
Q
neuron
A
functional unit of the nervous system
9
Q
motor (efferent neurons)
A
transmit nerve impulses from CNS to effector sites
10
Q
sensory (afferent neurons)
A
respond to stimuli , transmit nerve impulses from effector sites to CNS
11
Q
mechanoreceptors
A
sense distortion in body tissues
12
Q
joint receptors
A
respond to pressure, acceleration and deceleration of joints
13
Q
golgi tendon organs
A
sense change in muscular tension
14
Q
muscle spindles
A
sense changes in muscle length
15
Q
tendons
A
connect muscle to bone, provide anchor for muscles to produce force
16
Q
fascia
A
outer layer of connective tissue surrounding a muscle
17
Q
fascicles
A
bundle of individual muscle fibers
18
Q
muscle fiber
A
cellular components and myofybrils encased in a plasma membrane
19
Q
sarcomere
A
produces muscular contraction, repeating sections of actin and myosin
20
Q
sliding filament theory
A
thick and thin filaments slide past one another shortening the entire sarcomere
21
Q
type 1 slow twitch muscle tissue
A
smaller size fatigue slowly
22
Q
type 11 fast twitch muscle tissue
A
large size, quick to produce maximal tension, fatigue quickly
23
Q
motor unit
A
one motor neuron and the muscle fibers it connects with
24
Q
neural activation
A
contraction of a muscle generated by neural stimulation
25
neurotransmitters
chemical messengers that transport impulses from nerve to muscle
26
local stabilization system
attach directly to vertebrae: transverse abdominis, internal oblique, multifidus, pelvic floor, diaphragm
27
global stabilization system
attach from pelvis to spine; quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique
28
movement system
attach spine and or pelvis to extremities: latissimus dorsi, hip flexors, hamstring complex, quadriceps
29
axial skeleton
skull, rib cage, and vertebral column
30
appendicular skeleton
upper and lower extremities, shoulder and pelvic girdle
31
skeletal system functions
supports, protects, allows bodily movement, produces blood, stores minerals
32
depressions
flattened portions of a bone, can be muscle attachment sites
33
process
projection protruding from a bone, muscles, tendons, and ligaments can attach
34
ligaments
connects bone to bone, little blood supply, slow to heal
35
arthrokinematics
joint motion
36
non-synovial joints
no joint cavity, connective tissue or cartilage, little to no movement
37
synovial joints
held together by joint capsule and ligaments, associated with movement
38
endocrine system
system of glands, secretes hormones to regulate bodily functions
39
testosterone
male sex traits
40
growth hormone
anabolic hormone, responsible for bodily growth up until puberty
41
insulin
regulates energy and glucose metabolism in the body
42
cardiorespiratory system
cardiovascular and respiratory system
43
cardiovascular system
heart, blood, and blood vessels
44
cardiac muscle
shorter, more tightly connected than skeletal muscle, involuntary
45
atria
smaller, superior chambers of the heart, receive blood from veins
46
right atrium
gathers deoxygenated blood returning to the heart
47
left atrium
gathers oxygenated blood from the lungs
48
sinoatrial node
pacemaker for the heart, located in the right atrium, initiates impulse for heart rate,
49
ventricles
larger inferior chambers of the heart, pump blood out
50
right ventricle
pumps deoxygenated blood to the lungs
51
left ventricle
pumps oxygenated blood to the body
52
arteries
carry blood away from the heart
53
veins
transport blood back to the heart
54
arterioles
small branches of arteries, end in capillaries
55
capillaries
smallest blood vessels, site of gas, chemical and water exchange
56
venules
very small veins, connect capillaries to large veins
57
stroke volume
amount of blood pumped with each contraction
58
heart rate
the rate at which the heart pumps, avg untrained adult 70-80 bpm
59
cardiac output
volume of blood pumped per minute, heart rate x stroke volume
60
respiratory system
lungs and respiratory passageways, brings in oxygen removes co2
61
inspiration
contracting inspiratory muscles to move air into the lungs
62
primary inspiratory muscles
diaphragm, external intercostals
63
secondary inspiratory muscles
scalenes, pectorals minor, sternocleidomastoid
64
expiration
relaxing inspiratory muscles, contracting expiratory muscles to move air out,
65
expiratory muscles
internal intercostals, abdominals
66
resting oxygen consumption VO2
3.5 ml x kg -1 x min -1 = 1 metabolic equivalent (met)
67
maximal oxygen consumption
highest rate of oxygen transport and utilization achieved at maximal physical exertion
68
abnormal breathing patterns
stress and anxiety, headaches, fatigue, poor circulation, and poor sleep
69
bioenergetics
study of energy in the human body
70
metabolism
process in which nutrients are acquired, transported, used and disposed of in the body
71
aerobic
requires oxygen
72
anaerobic
without oxygen
73
adenosine triphosphate ATP
energy unit and transfer storage within cells
74
anaerobic threshold
where the body can no longer produce enough energy with normal oxygen intake
75
excess post oxygen consumption EPOC
elevation of metabolism after exercise
76
biomechanics
internal and external forces acting on the body
77
force
influence applied by one object to another, accelerates or decelerates a second object
78
torque
a force that produces rotation
79
lever
rigid bar that rotates around a stationary fulcrum
80
1st class lever
fulcrum in middle (nodding head)
81
2nd class lever
resistance in middle (calf raise)
82
3rd class lever
tension in middle (biceps curl) most common
83
superior
above a reference point
84
inferior
below a reference point
85
anterior
in front
86
posterior
in back
87
proximal
nearest to reference point
88
distal
furthest from reference point
89
medial
closer to middle of body
90
lateral
farther from middle of body
91
contralateral
opposite side of the body
92
ipsilateral
same side of the body
93
planes of motion
frontal, sagittal, transverse
94
flexion
bending movement, decreases relative angle between segments
95
extension
straightening movement, increases angle between segments
96
plantarflexion
extension at ankle
97
dorsiflexion
flexion at ankle
98
abduction
movement away from body
99
adduction
movement towards the body
100
horizontal abduction
transverse plane arm movement from anterior to lateral
101
horizontal adduction
transverse plane arm movement from lateral to anterior
102
internal rotation
rotation towards the middle of the body
103
external rotation
rotation away from the middle of the body
104
muscle action spectrum
concentric eccentric isometric
105
concentric
muscle shortens
106
eccentric
muscle lengthens
107
isometric
no change in muscle length
108
length tension relationship
resting length of a muscle and the tension it can produce at that length
109
force couple
muscles working together to produce movement
110
neuromuscular efficiency
ability to produce and reduce force and stabilize the kinetic chain in all 3 planes of motion
111
structural efficiency
alignment of the musculoskeletal system that allows center of gravity to be maintained over a base of support
112
davis's law
soft tissue models along the models of stress (body adapts, calluses)
113
autogenic inhibition
neural impulses that sense tension is greater than the impulses that cause muscles to contract, provides inhibitory effect to muscle spindles
114
reciprocal inhibition
simultaneous contraction of one muscle and relaxation of its antagonist to allow movement
115
relative flexibility
tendency of the body to seek the path of less resistance
116
pattern overload
consistently repeating the same motion, places abnormal stresses on the body
117
postural distortion patterns
predictable patterns of muscle imbalances
118
altered reciprocal inhibition
muscle inhibition caused by a tight agonist, which inhibits its functional antagonist
119
synergistic dominance
inappropriate muscle takes over function of a weak of inhibited prime mover
120
muscle imbalance
alteration of muscle length surrounding a joint
121
stabilization
ability of maintain postural equilibrium and support joints during movement
122
strength
ability of the neuromuscular system to produce internal tension to overcome an external force
123
strength endurance
ability to repeatedly produce high levels of force for prolonged periods
124
maximal strength
maximal force a muscle can produce in a single voluntary effort
125
muscular hypertrophy
enlargement of skeletal muscle fibers from resistance training
126
power
ability to produce the greatest force in the shortest time
127
motor behavior
motor response to internal and external stimuli
128
motor control
how the CNS integrates sensory information with previous experiences
129
motor learning
integration of motor control processes through practice
130
motor development
change in motor skill behavior over time
131
sensorimotor integration
cooperation of the nervous and muscular systems in gathering and interpreting information and executing movement
132
muscle synergies
groups of muscles that are recruited by the CNS to provide movement
133
proprioception
cumulative sensory input from all mechanoreceptors that sense position and limb movements
134
feedback
use of sensory information and sensorimotor integration to help the HMS in motor learning
135
internal feedback
sensory information is used by the body to reactively monitor movement and the environment
136
external feedback
information provided by some external source (trainer) to supplement the internal environment
137
carbohydrates
sugars, starches, celluloses, and fiber, chief source of energy
138
monosaccharide
a single sugar unit, fructose, glucose, galactose
139
disaccharides
2 sugar units, sucrose, lactose, maltose
140
polysaccharides
long chains of monosaccharides linked together, fiber, starch
141
fiber
complex carbohydrate - provides bulk in diet, intestinal health, regulates absorption of glucose
142
soluble fiber
dissolved by water, helps moderate blood glucose and cholesterol level
143
insoluble fiber
does not dissolve in water
144
glucose
simple sugar made by the body from carbohydrates, fats, and some proteins, main source of fuel
145
glycogen
complex carbohydrate used to store energy in liver and muscle tissue
146
triglycerides
chemical form of most fat in food and in the body
147
saturated fatty acid
raises bad LDL cholesterol
148
trans fatty acids
used to increase shelf life in foods, raises LDL and lowers HDL
149
unsaturated fatty acid
increases good cholesterol
150
monounsaturated fatty acid
lipid missing one hydrogen, one double bond
151
polyunsaturated fatty acid
lips with more than one point of unsaturation
152
protein
amino acids linked together by peptide bonds
153
essential amino acids
cannot be manufactured in the body, must be taken by food
154
complete protein
supplies all essential amino acids in appropriate ratios
155
incomplete protein
supplies less than 8 essential amino acids
156
micronutrients
vitamins and minerals needed for health
157
toxicity
degree to which a substance causes harm
158
percentage of water in body
60
159
water consumed per day
sedentary - male 3 liters, female 2 liters
160
calorie
amount of heat energy to raise 1 gram of water by 1 degree
161
resting metabolic rate RMR
amount of energy expended at rest
162
thermic effect of food
additional energy use for digestion, 6-10 5 total energy expenditure
163
energy expended during physical activity
20%
164
protein
4 calories/gram, 10-35% total food
sedentary .4 g /lb a day,
endurance .5-.6 g/lb a day
165
carbohydrate
4 calories/gram, 25-38 g fiber,
| 6-10 g/lb a day
166
fat
9 calories/gram, 20-30% total food
167
3 tips: Carbs for performance
high carb 2-4 hrs before exercise
30-60 g every hour after 60 mins,
1.5 g bodyweight 30 min after exercise
168
single set
one set of each exercise, good for beginners
169
multiple set
multiple sets of each exercise
170
pyramid
increasing weight with each set
171
superset
performing 2 exercises quickly at same time with little rest in between
172
drop set
perform set to failure, drop some weight then perform set
173
circuit training
perform a series of exercises one after the other with little rest in between
174
peripheral heart action
variation of circuit training, alternates upper and lower body exercises for circulation
175
split routine
breaking the body up into sections to be trained on separate days
176
vertical loading
performing exercises on the OPT template one after the other in a vertical manner down the template
177
SAID principle
specific adaptation to imposed demands
178
SAID
the body will specifically adapt to the type of demand placed on it
179
FITTE Principle
frequency, intensity, time, type, enjoyment
