8 health benefits associated with regular participation in physical activity?

Lower Risk of:

• Atherosclerotic cardiovascular heart disease
• Stroke
• Colon/breast cancer
• Coronary Heart Disease
• Metabolic Syndrome
• Type 2 Diabetes

• Used to maximize aerobic power.
• When done at higher intensity, to increase aerobic endurance and anaerobic power.

• Increased maximal blood flow
• Increased O₂ delivery and CO₂ removal
• Increased maximal oxygen uptake and aerobic power

• Aerobic exercise forces the left ventricle to pump more blood, causing it to enlarge.
• This increase in stroke volume (blood pumped out of heart) helps reduce maximal heart rate.

• Maximal breating rates are 45-55 breaths/minute for athletes allowing more O₂ to enter the lungs and more CO2 to be removed. 
• The cardiorespiratory system saturates the blood with O2 in less than 1 second.

• Regular aerobic exercise causes an increase in the number of capillaries per muscle fiber.
• Highly trained endurance athletes could have up to 30% more capillaries.
• Regular, continuous aerobic training can increase carbs/fats storage in the skeletal muscle, which increases total capacity of the system.
• Aeroboic power increases through mitochodrial volume and activity, which mean increase in key enzymes associated with aerobic metabolism. superior maximal O2 uptake in athletes
  

• Adenosine Triphosphate- energy must be transformed into this compound before it can be used.
• One molecule of ATP contains a high amount of energy because of its structure. ADP + P = ATP

Is ATP-CP (phosphagen) System

aerobic or anaerobic?

Anaerobic

What is the ATP-CP system

(phosphagen system)?

• Adenosine Triphosphate- Creatine Phosphate (Phosphocreatine) system.
• Primary system for energy for high-intensity exercises

Simplest of the three systems

for energy production

ATP-CP (phosphagen) system

Creatine Phosphate (CP)

also referred to as Phosphocreatine

• 15-20 seconds
• 1-5 sec activites that require even more energy also rely on this system.
• Longer than 30sec of activity relies on phosphagen metabolism

• Olympic weight lifting
• 50-yard dash
• Sprinting, kicking, throwing, jumping

Lactic acid system produces more ATP (energy)  than the Phosphagen system

The primary source of fuel used for sustained high-intensity exercise lasting

no longer than a few minutes

Glucose-

the usable form of carbohydrate in the body

Uses carbohydrates, fats, and protein as source of fuel and produces only

CO₂ and H₂0 as by-products

• Uses carbs, fats, and protein to create unlimited capacity for ATP.
• The aerobic system requires a constant amount of 0₂

• Activities of low-intensity
• Sleeping, sitting, watching TV, studying, surfing the web
• Jogging, cross-country skiing, aerobics, distance running, distance cycling, triathlon.

Fuel source for each system:

• phosphagen system
• lactic acid system
• aerobic system

• Creatine phosphate
• Glucose (the only form of carbohydrates used)
• Carbs, Fats, Proteins

Once the level of Phosphagen is depleted, fatigue will occur rapidly.

Lactate accumulation

Glycogen

• literally, with oxygen,
• or in the presence of oxygen

• Requiring no oxygen
• Usually short spurt, high intense activities

• known as oxygen debt,
• refers to the oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery

Aerobic

complete breakdown of glucose

Anaerobic

partial breakdown of glucose

Aerobic

can use carbs, proteins, and fats as source of fuel

Anaerobic

can only use carbs

Aerobic

Long-duration

Anaerobic

Short-duration

Aerobic

smaller EPOC

Anaerobic

Larger EPOC

Aerobic

submaximal work (moderate intensity)

Anaerobic

maximal output (high intensity)

Aerobic

CO₂ and H2O are by-products

Anaerobic

Lactic acid is the by-product

Aerobic

uses O₂ for chemical breakdown

Anaerobic

doesn't need O2 for chemical breakdown

The volume of blood pumped

by each ventricle in 

1 minute

Valsalva Maneuver

• A dangerous condition that can occur if an individual holds his or her breath
• The glottis to closes and stomach muscles contract, forming an unequal pressure in the chest cavity
• Reduced blood flow to the heart, and insufficient oxygen supply to the brain. 
• Dizziness, temporary loss of consciousness may occur.

The pressure of blood in the arteries

120/88 mmHg

140/90 mmHg

Pectoralis Major

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Deltoid

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Biceps

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Rectus Abdominis

The rectus abdominis  (red)muscle is your 'six pack' muscle. It runs from your pubic bone all the way up your torso till your chest.

 

This muscle allows you to pull your chest toward your hips, and vice-versa. It lies just below your skin, and with a low body fat percentage you see it as a 'six pack' or 'eight pack'.

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Internal Olique

Your internal oblique (green) lies under your external oblique, deeper in the trunk of your body. The left oblique helps you twist to the left, and the right to the right.

 

This muscle helps with any twisting type action you perform. It runs from the top of your hip and attaches to your lower ribs. Side bends work both of the oblique muscles.

External Olique

The external oblique (blue) is on the side of your body, with a slight diagonal inward. It attaches at the top of the pubic bone and hip.

 

Your obliques contracts to twist the trunk of the body - your right oblique helping you twist to the left, and your left oblique helping you twist to the right. Any sport than involves twisting your torso is assisted by making this muscle stronger.¹

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Tensor Fasciae Latae

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Adductors

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Vastus Intermedius: In the Middle

Vastus Lateralis: On the Outside

Vastus Medialis: On the Inside

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Quadriceps Group

• Rectus Femoris (yellow)
• Vastus Lateralis (orange)
• Vastus Medialis (Red)
• Vastus Intermedius (located under the Rectus femoris)

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Tibialis Anterior

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Quadratus Lumborum

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Iliopsoas Muscle

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Triceps

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Latissimus Dorsi

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Erector Spinae

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Gluteus Maximus

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Gluteus Medius

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Hamstrings Group

• Bicep femoris (purple)
• Semitendinosus (red)
• Semimembranus (green)

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Gastrocnemius Muscle (green)

Soleus Muscle (blue)

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Achilles Tendon

• bands or sheet-like fibrous tissues that connect bone to bone and reinforce joints from dislocation
• they are nonelastic and have limited range of motion

• white, semi-opaque fibrous connective tissue
• cushions and prevents wear on articular surfaces

Front/back side of organ or body part

Medial / Lateral

Towards / Away from middle

Suspine / Prone

To lie face up / face down

Unilateral / Bilateral

 to involve one side / both sides

Name the three (3) Anatomical Planes.

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• Horizontal Plane 
• Frontal Plane
• Sagittal Plane

Horizontal plane

(Transverse)

Plane that divides the body into 

upper and lower halves.

Sagittal

Plane that divides the body into

right and left halves

Frontal

Plane that vertical to meridian line that

divides the body into anterior and posterior

Flexion

Bending of a joint between two bones that

decreases the angle between the two bones

Extension

• A motions of increasing the angle between two bones.
• Straightening of a muscle previously bent in flexion.

Abduction

Movement away from the midline

Adduction

Movement toward the midline

Rotation

Movement around the axis

Circumduction

Movement in which the extremity

describes a 360 degree circle

Agonist

• A muscle that is a prime mover
• Directly responsible for a particular action

Anatagonist

• A muscle that acts in opposition to the action produced by a prime mover.

Primary Movers

A muscle directly responsible

for a particular agonist action

Assistors

A muscle that helps another

muscle perform the same task

Stabilizers

Muscle that helps prevent

undesired or unnecessary motion

Isometric Contraction

• A muscle contraction in which the tension increases but the muscle length remains the same length.
• Lifting a weight that is too heavy and no movement occurs.

Concentric Contraction

• Muscle shortens as positive work is done against gravity.
• Muscle shortens to lift an object.

Eccentric Contraction

• Muscle lengthens while contracting.
• Developing tension as when the muscle opposes the force of gravity.
• "Down phase" of any muscle exercise.

Isotonic Contraction

• A muscle contaction in which the tension remains constant as the muscle shortens or lengthens.
• Can include Concentric and Eccentric contractions during a pushup, squats, and pullups.
• referred to when describing dynamic free weight or resistance machine exercises.

Isokinetic

• The muscle shortens at a constant rate.
• Can't be done without the use of specialized equipment (resistance bands).

• Isometric
• Concentric
• Eccentric

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1st Class Lever System

• axis is placed between force and resistance
• examples: crowbar, seesaw, scissors
• examples in body:
  • Elbow Extension
  • triceps applying force to olecranon (F) in extending the non-supported forearm (R) at the elbow (A)
  • flexing muscle
    • agonist (F) and antagonist (R) muscle groups are simultaneously contracting on either side of a joint axis (A).

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2nd Class Lever

• resistance is between axis and force
• classic examples: wheelbarrow, nutcracker
• complex example: rowing
  • paddle in water acts as slipping axis (A)
  • boat resistance is resistive force (R)
  • rower is motive force (F)
• relatively few examples in body
  • planter flexion of foot to raise body up on toes
    • ball of foot (A) serves fulcrum as ankle plantar flexors apply force to calcaneus (F) to lift resistance of body at tibial articulation (R) with foot.
  • entire body during push-up
    • foot is axis of rotation (A) when reaction force of ground pushing against hands (F) lifts weight of body's center of gravity (R).
• lever characteristics
  • produces force: large resistance can be moved by a relatively small force
  • weight machines: more resistance needed, lower inertia, smoother feel.

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3rd Class Lever

• force is placed between the axis and resistance
• examples:
  • tongs: food (R) is supported by grip on handles (F) while axis is on opposite end.
  • shovelling: dirt on shovel (R) is lifted by force to handle by hand (F) while upper hand on end of shovel handle serves as axis (A)
  • rowing: oar is moved through water (R) by pulling on middle of oar (F) while holding end of oar with opposite hand (A).
    • Note: shovelling and rowing actions can also be first class lever systems if the hand closes to the force remains stationary (A) and the hand on the far end of the shovel or oar is moved (F).
  • batting: ball is hit (R) by moving bat toward ball with hand of far arm (F) while supporting lower portion of bat with hand of near arm (A).

• example in body
  • most levers in body are third class
  • elbow flexion
    • Biceps and brachiallis pull ulna (F) lifting the forearm, hand, and any load (R) at the elbow (A).
  • knee flexion
    • hamstring contract (F) to flex the lower leg (R) at the knee (A).
• lever characteristics
  • produces speed and range of motion
  • requires relatively great force to move even small resistances
  • weight machines: less resistance required, greater inertia
    • harder to start and stop movemen

Fast Twitch (FG) Muscle Fiber

• Quick fibers that are designed to be used with high intensity exercises.
• Fatigues quickly.
• Used during a sprint.

Slow Twitch  (SO) muscle fiber

• Used for prolonged, low aerobic activities.
• Slow moving so they fatigue less.
• Used in long-distance running.

Musculoskeletal benefits of

Weight bearing activities

Increase in bone density

Musculoskeletal benefits of

Increased muscle strength

Increase both:

physical appearance
physical performance

Musculoskeletal benefits of

Increased muscular flexibility

Kyphosis; Exaggerative curve in the thoracic area.

Lordosis; increase concave curve in the lumbar portion of spine.

Scoliosis; lateral twisting or bending of spine (most common).

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Kyphosis; Exaggerative curve in the thoracic area.

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Lordosis; increase concave curve in the lumbar portion of spine.

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Scoliosis; lateral twisting or bending of spine (most common).