Study Guide Vocab Flashcards
(123 cards)
1
Q
Nervous System Functions
A
Sensory
Integrated
Motor
2
Q
Peripheral Nervous System
A
Nerves connecting the CNS to the rest of the body. Made up of the Somatic (voluntary) and the Autonomic (involuntary heart or digestive)
3
Q
Motor neuron
A
Transmit nerve impulses from CNS to effector sites
4
Q
Golgi Tendon Organ
A
Regulates changes in muscle TENSION
5
Q
Muscle Spindles
A
Regulate changes in muscle LENGTH
6
Q
Fascia
A
Outer layer of connective tissue surrounding the muscle
7
Q
Type I Muscle Fibers
A
Slow twitch - slow to fatigue
8
Q
Type II Muscle Fibers
A
Fast twitch - Quick to fatigue
9
Q
Local Stabilization System
A
Attach to vertebrae - Consists of the transverse abdominis, internal oblique, pelvic floor, and diaphragm
10
Q
Global Stabilization System
A
Attach to the pelvis and spine - papas major, external oblique, and recurs abdominous
11
Q
Movement System
A
Attached spine and pelvis to extremities - latissimus dorsi, hip flexor, hamstring, quadriceps
12
Q
Athrokinetics
A
Joint motion
13
Q
Hinge Joints
A
Elbows, Ankles - Sagital plane motion
14
Q
Ball In Socket
A
Shoulder, Hip - movement in all three planes
15
Q
Cardiac Muscle
A
Short muscles
16
Q
Atria
A
Receives blood from veins
17
Q
Right Atria
A
Gathers deoxygenated blood to the heart
18
Q
Left Atria
A
Gathers OXYGENATED blood from the lungs
19
Q
Right Ventricle
A
Pump deoxygenated to the lungs
20
Q
Left Ventricle
A
Pump OXYGENATED blood to the body
21
Q
Arteries
A
Carry blood from the heart to body
22
Q
Veins
A
Carry blood back to the heart
23
Q
Resting Oxygen Consumption
A
(VO2) = 1 metabolic equivalent
24
Q
Aerobic
A
Running, swimming, cross country - focuses on heart health
25
Anaerobic
Weight Lifting, calisthenics - targets muscle growth
26
Torque
A force that produces rotation
27
1st Class Lever
Fulcrum is in the middle - nodding your head
28
2nd Class Lever
Resistance is in the middle - calf raise
29
3rd Class Lever
Effort is in the middle - bicep curl
30
Planes of Motion
Frontal - sagittal - Transverse
31
Frontal Plane
Divides body from front and back - anterior Posterior axis - Adduction/Abduction, lateral movements, jumping jacks
32
Sagittal Plane
Divides the body from left to right - medial lateral axis - push up, bicep curl
33
Transverse Plane
Divides the body from top to bottom - longitudinal axis - rotation exercises, golf
34
Obesity
BMI over 30 or 30 pounds over the recommended weight for their height.
35
Muscle Imbalance
Weak muscle surrounding a joint
36
Force Couple
Muscles working together to produce one movement
37
Energy Systems
ATP-PC
Glycolytic System
Oxidative System
38
ATP-PC Energy System
High power/Short duration
| 10-15 seconds
39
Glycolytic Energy System
Moderate power/moderate duration
| 30-50 seconds
40
Oxidative Energy System
Long term duration
6 mile run
3 mile walk
41
Klebs Cycle
Sequence of chemical reaction that continues to oxidize glucose
42
E.P.O.C.
Excess Post Oxygen Consumption
43
Davis's Law
Soft tissue models along the lines of stress
44
Carbohydrates
4 calories/gram
Monosaccharides, disaccharides, fiber
30-60g during workouts longer than 1 hour
45
Glycemic Index
The rate at which carb sources raise blood sugar and spike insulin
High = >70 Moderate = 56-69 Low = <55
46
Protein
4 calories/gram
| Linked together by peptide bonds
47
Water Consumption
3 liters for men
| 2.2 liters for woman
48
Protein Intake Requirements
Sedentary adults - 0.8g/kgBW or 0.4 g/lbsBW
Strength Athletes - 1.2gs/kgBW or 0.8gs/lbBW
Endurance athletes - 1.4gs/kgBW
49
Intake Requirements for Carbs
6-10g/kgBW
28-38 grams from fiber
45-65% daily diet
50
Intake Requirements for Fat
20-35% daily diet
| 9-13 cups/day for fat loss
51
Calculate Max HR
Straight - HRmax = 220 - age
| Regression - HRmax = 208 -(0.7xAge)
52
Heart Rate Zones
Zone 1 - 65-75%
Zone 2 - 76-85%
Zone 3 - 86-90%
53
Monounsaturated Fat
Lipid missing one hydrogen
54
Incomplete Protein
Contains less than 8 amino acids
55
PAR-Q Questionnaire
Determines safety or risk of exercising and identifies individuals who need medical evaluation. If answered yes to ONE OR MORE questions, refer to a physician
56
Beta Blockers
Common medicine designed to lower heart rate for people with high blood pressure
57
YMCA 3-Minute Step Test
96 Steps per minute on 3 inch elevated platform
| Take pulse within 5 seconds of stopping
58
Rockport Walk Test
Walk 1 mile - record time - immediately take HR - Calculate VO2
59
Radial Pulse
Two fingers on wrist
60
Carotid Pulse
Two fingers on neck
| NOT the preferred method to use
61
Two reading of blood pressure
Systolic - pressure in arteries after heart contracts
| Diastolic - pressure in arteries while heart is resting
62
Static Postural Assessment Checkpoints
Feet, Knees, LPHC, Shoulders, Head/Neck
63
Probation Distortion Syndrome
Knees turning in
Shortened/overused gastrocnemius, soleus
Lengthened tibialis
64
Lower Crossed Syndrome
Anterior pelvic tilt
Shortened gastrocnemius, soleus, addictors, IT band, hip flexor complex, latissimus dorsi
Lengthened tibialis, glutes, transverse abdominis, internal oblique
65
Upper Crossed Syndrome
Rounded Shoulders
Shortened muscles - scapulae, traps, sternocleidomastoid, latissimus Dorsi
Lengthened muscles - serratus, Teres minor, rhomboids
66
HDL
High density lipoprotein - good cholesterol
67
LDL
Low density lipoprotein - bad cholesterol
68
Four Site ms of Skin Fold Measurement
```
Tricep
Bicep
45 degree subscapular
45 degree iliac crest
All in right side of body
```
69
Fat Mass
Body fat % X Scale weight
70
Lean Body Mass
Scale Weight - Fat Mass
71
LEFT test
Addresses agility, acceleration, deceleration, neuromuscular control
72
Excessive Forward Lean
Overactive soleus, gastrocnemius, hip flexor complex
Underactive - anterior tibialis, erector spinae
73
Low Back Arches
Overactive - Latissimus Dorsi, erector spinae, hip flex complex
Underactive - glute Maximus, core stabilizer, hamstring
74
Low Back Rounds
Overactive - hamstring complex, rectus abdominis
Underactive - erector spinae, glute Maximus
75
Arms Fall Forward
Overactive - latissimus dorsi, pectorals, teres major
Underactive - traps, rotator cuff, rhomboids
76
Feet Turn Out
Overactive - lateral gastrocnemius
Underactive - hamstring complex, medial gastrocnemius
77
Knees Move Inward
Overactive - TFL, adductor complex, gastrocnemius
Underactive - glute Maximus/medius, VMO
78
Knees Move OUTWARD
Overactive - gastrocnemius, soleus
Underactive - glute Maximus, adductors
79
Shoulder Elevation During Assessments
Overactive - upper trap, levator scapular, sternocleidomastoid
Underactive - mid trap, lower trap
80
Pregnant Assesments
Avoid power and speed
Perform push tests on knees and single leg balance
81
Obesity Assesments
Rockport walk test
82
Krebs Cycle
Chemical reactions to release stored energy through the oxidation of acetyl-COA derived from C, F, and P.
83
Cortisol
Hormone that is secreted in the adrenal glands that serves to maintain energy supply through the breakdown of fat, protein, and carbs
84
Endomysium
Inner most layer of muscle tissue
85
Goals of Phase 2: Strength Endurance
Increased muscle capacity and exercise tolerance
Improvement in the core musculatures ability to stabilize the pelvis and spine under heavier loads
Increased load bearing capabilities of the joints tendons and ligaments
86
Goals of Phase 3: Muscle Hypertrophy
Increased muscle mass
Increased connective tissue strength
Increased metabolism through increased muscle mass
87
Goals of Phase 4: Maximal Strength
increased motor unit activation and motor unit synchronization
Increased muscle coordination
Enhanced force production in preparation for the power level of OPT model
88
Appropriate Rep Range for Resistance Training
6-12 reps
89
Balance Strength Exerices
```
Single-leg squat
Single-leg touchdown
Single-leg Romanian deadlift
Single-leg step up to balance
Multiplaner lunge to balance
```
90
Rep Range for Phase 2: strength endurance
8-12
91
Peak Power is Achieved
60-70% max force
30-40% max velocity
92
Power Level Stretches
```
Prisoner squat
Multiplaner lunges
Single leg squat touchdown
Tube walking
Mad ball lift chop
```
93
Balance Power Exercise Rep Range
8-12
94
SAQ Power Level Exercises
Partner mirror drill
| Agility ladder
95
Special Populations
A group of people with similar conditions and characteristics that require unique alterations to exercise programs
96
Resistance Training Youth Frequency, Reps, Sets, and % of 1RM
Frequency - 5-7 days a week
Sets - 1 - 5
Reps - 3-30 per set
Intensity - 45 - 85% 1RM
97
Resistance Training Older Adults Frequency, Sets, Reps, and Intensity
1-3 days per week
1-5 sets
6-20 reps per set
30-85% 1RM
98
Resistance Training: Pregnant Frequency, Volume, Reps, Intensity
1-3 days per week
1-3 sets
12-30 reps
Less than 70% 1RM
99
Resistance Training Obese: Frequency, Sets, Reps, Intensity
1-3 days per week
Sets - 1-4
Reps - 8-15
40-80% 1RM
100
Resistance Training: Cancer Frequency, Sets, Reps, Intensity
1-3 days per week
1-4 sets
6-10 reps
50-80% 1RM
101
Corrective Flexibility
Self Myofacial release
| Static stretching
102
Active Flexibility
Self myofacial release
| Active Isolate stretching
103
Functional flexibility
Dynamic stretching
Phase 5 training
Reciprocal inhibition
104
Horizontal Loading
Performing all sets for an exercise or body part before moving on to the next
105
Bracing
Contracting the abs, lower back, and glutes to stabilize lphc
106
Balance Stabilization Exercises
Single leg balance
Single leg hip rotation
Single leg lift and chop
107
Balance Strength Exercises Phase 2,3,4
Single leg squat touchdown
Single leg deadlift
Step up to balance
Lunge to balance
108
Balance Power Exercises Phase 5
Multiplaner hop
Box hop up
Box hop down
109
Reactive Stabilization Exercises
Squat jump with stabilization
Box jump up/jump down with Stabilization
Multiplaner jump with Stabilization
110
Reactive Strength Excercises
Squat jump
Tuck jump
Butt kick
111
Reactive Power Exercises
Ice Skater
Single leg Power step up
Proprioceptive plyometrics
112
Agility
Ability to start, stop, change direction quickly while maintaining posture
113
Quickness
Ability to react and change body position with maximal rate of force production
114
SAID Principle
Specific Adaptation of Imposed Demands
115
Common Barriers to Change
```
Time
Unrealistic goals
Lack of social support
Social physique anxiety
Convenience
```
116
Forecasting
Apply specific percentages based on previous performance to predict future sales
117
4 Ps of Marketing
Product
Price
Place
Promotion
118
Prospecting
Searching for potential clients or customers
119
Overcome objections to a sale
Validate clients concerns
Isolate the real problem
Remind why change is needed
Resolve with a plan
120
Core Exercises Stabilization
Little motion thru spine
Floor bridge
Prone ISO abs
121
Core Strength Exercises
Dynamic Eccentric and concentric movements with full range of motion
Ball crunch
Cable rotation
Reverse crunch
122
Core Exercises Power
Full range of motion at applicable speeds
Wood chop throw
Med ball pullover throw
Rotation chest pass
123
Deceleration of muscle is
Eccentric motion
