Shared Flashcard Set

Details

WITS Personal Trainer Certification
Flashcards
351
Fitness
Professional
03/22/2013

Additional Fitness Flashcards

 


 

Cards

Term
PAR-Q
Definition

Physical Activity Readiness Questionairre

*identifies risk for cardiovascular complications

*designed for individuals planning to do light to moderate exercise

*works as a flow chart to determine need for medical clearance prior to beginning an exercise program

Term
Health Screening
Definition
procedure for learning information about your client's health status, lifestyle behaviors, attitudes toward fitness, and readiness to begin a training program.  The health screening interview gives the trainer an opportunity to establish trust and rapport with a new client and forms the basis for the ongoing trainer-clinet relationship.
Term
Malnutrition
Definition

diet in which there is:

  • underconsumption
  • overconsumption
  • unbalanced consupmtion of nutrients
  • leads to disease or increase susceptibility of
Term
6 Classes of Nutrients
Definition

Carbohydrates

Fat

Protein

Vitamins

Minerals

Water

Term
Carbohydrate
Definition

nutrient composed of carbon, hydrogen and oxygen

essential source of energy

3 categories:

monosaccharides (glucose & fructose)

disaccharides (lactose and sucrose)

polysaccharides (complex carbohydrate - starches & fiber)

Term
Glycogen
Definition

when carbohydrate is stored in the body, glucose molecules join together to form large glycogen molecules.

Glycogen is stored in the liver and skeletal muscle.

Term
Carbohydrate RDA's
Definition

45-65% of a person's daily calories recommended from carbohydrates

RDA 130g/day

Majority should come from complex carbs

Reason - higher nutrient density

Term
Nutrient Density
Definition
the amount of essential nutrients in a food compared with the calories it contains.
Term

Dietary Fiber

 

Definition

nonstarch polysaccharide found in plants

cannot be broken down by the human digestive system

helps prevent hemorrhoids, constipation, and cancer of the digestive system

water-soluable fiber helps lower cholesterol

AI for men/women 50 and below is 38g and 25g/day

Older men/women 30g and 21g

sources grains, vegetables, legumes, fruits

Term
Macronutrient Distribution
Definition

Carbohydrates 45-65%

Fats 20-35%

Protein 10-35%

Term
Carbohydrate
Definition

primary fuel source for ATP production

broken down yields 4 kcal energy/gram

Term
Fat
Definition

essential to healthy diet

vital functions:

  • temperature regulation
  • protect vital organs
  • distribution of some vitamins
  • energy production
  • formation of cell membranes
Term
Fat
Definition
composed of carbon, hydrogen and oxygen (similar to carb).  Chemical structure different.
Term
Triglycerides
Definition
  • primary storage form of fat in body
  • large molecules composed of 3 fatty acid chains connected to a glycerol backbone.
  • majority are stored in adipose cells (can also be found in skeletal muscle)
  • aerobic metabolism of triglycerides provides energy needed during rest and low-intensity exercise.
  • 1 g of fat yields 9 kcal energy
Term
Saturated Fat
Definition
  • comes primarly from animal sources
  • typically solid at room temp
  • plant sources include palm oil, coconut oil and cocoa butter.
  • limit to no more than 10% of total calories
Term
HSQ
Definition

Health Screening Questionairre

*identifies cardiovascular, metabolic & pulmonary disease risk

*identifies lifestyle behaviors leading to disease risk

*lists current medications

*includes a patient information release form - in compliance with HIPAA

*if any statements are marked in section 2 - clients should consult a physician b4 pursuing regular exercise program

*if high BP only symptom checked & on medication - does not require physician consent.

*physician consent of 2 or more statements are marked in section 3 & client wants to pursue vigorous intensity

Term
Alpha-linolenic acid
Definition

type of omega-3 fatty acid

cannot be made by the body

must be consumed in the diet

AI is 1.6g/day men and 1.1g/day women

sources fish, walnuts and canola oil

Term
Linoleic acid
Definition

omega-6 fatty acid

cannot be made by body, must be consumed in diet

AI 17g/day men and 12g/day women

sources include vegetable oils, nuts, avocados and soybeans

Term
Cholesterol
Definition
intake should be limited to 300 mg/day
Term
Protein
Definition
  • composed of carbon, hydrogen, oxygem and nitrogen
  • all forms are combinations of amino acids
  • found in both animal and plant sources
  • animal sources meat, milk and eggs contain the essential amino acids
  • plant sources beans, starchy vegetables, nuts and grains do not always contain all essential amindo acids
  • RDA 0.8g protein for each kilogram body weight
  • 1 g protein yields 4 kcal energy
Term
Protein functions in body
Definition
  • Carry oxygen (hemoglobin)
  • Fight disease (antibodies)
  • Catalyze reactions (enzymes)
  • Allow muscle contraction (actin, myosin and troponin)
  • Act as connective tissue (collagen)
  • Clot blood (prothrombin)
  • Act as a messenger (protein hormones such as growth hormones)
Term
Amino Acids
Definition
  • 20 amino acids required by the human body
  • most can be constructed from other substances in the body
  • there are 8 essential amino acids that the body cannot synthesize and so must be part of one's regular diet
Term
Vitamins
Definition
  • organic substances essential to normal human body function.
  • Do not contain energy for the body
  • essential in metabolism of fat, carb & protein
  • Body needs 14 vitamins for processes including:
    • blood clotting
    • protein synthesis
    • bone formation
Term
Vitamins
Definition
  • 2 major classes
    • fat soluble - chemical structure causes them to be transported and stored with lipids
      • 4 fat-soluable are A, D, E & K
      • stored in body, small daily intake recommended
    • water soluble - not stored in large quantities in body, must be consumed daily
      • Vitamin B & C
      • Deficiencies scurvy (C) beriberi (thiamin)
Term
Minerals
Definition
  • inorganic elements that serve a variety of functions in the body.
  • Macrominerals (major) appear in largest quantities:
    • Calcium
    • Phosphorus
    • Potassium
    • Sulfur
    • Sodium
    • Chloride
    • Magnesium
Term
Microminerals or trace elements
Definition

Also essential to normal body function

exist in smaller quantities

Term
Calcium
Definition

important in mineralization of bone, muscle contraction & transmission of nervous impulses.

Osteoporosis - disease decrease in total amount of bone mineral

RDA adults 19-50 1,000 mg/day

sources are milk, dark green vegetables and nuts

often underconsumed by american diet

Term
Iron
Definition
  • most prevalent nutrient deficiency in the US
  • Critical component of hemoglobin and myoglobin
  • Also necessary for functioning of immune system, formation of brain neurotransmiters, functioning of the electron transport chain.
  • Daily need for iron
  • Recommended intake men & postmenopausal women is 8 mg/day
  • Females during childbearing years 18 mg/day
  • Red meat and eggs are excellent sources of iron
  • spinach, lima & navy bean, prune juice.
  • Consuming vitamin C with meals increases ability to absorb iron
Term
Antioxidant Vitamins
Definition
  • Beta-carotene (precursor of Vitamin A)
  • Vitamin C
  • Vitamin E
  • Free Radicals - antioxidant vitamins hypothesized to counteract the effects of aging and decrease liklihood of CVD/Cancer
Term
Sodium
Definition
  • overconsumed mineral
  • high sodium linked with hypertension
  • AI is 1.5g/day
  • limiting sodium will decrease BP

 

Term
Water
Definition

essential nutrient

constitutes approx 60% of the total body weight

creates environment in which all metabolic processes occurr.

Regulates temperature & transports substances throughout body.

AI 3.7L/day men and 2.7L/day women

approx. 80% of this amount comes from beverages.

Term
CVD - Cardiovascular Disease
Definition

primary risk factor is poor blood lipid profile

both diet and exercise can have positive affect

Term
Lipoproteins
Definition
  • Lipids are hydrophobic (not water soluble) need to bind with another substance to be transported in blood
  • macromolecules composed of cholesterol, triglycerides, protein & phospholipids
  • LDL - low-density lipoprotein - transport cholesteral and triglycerides from the liver to be used in various cellular processes
  • HDL - high density lipoprotein - retrieves cholesterol from the cells and returns it to the liver to be metabolized
Term
Hydration
Definition

Sweat is primary way to dissipate heat during exercise.

Consume 5-7 ml/kg body weigh 4 hr prior to competition.

If no or dark urine, another 3-5 2 hours before.

Replacue fluid during

Term
Protein
Definition

Athletes endurance 1.2 - 1.4 g protein/kilogram body weight.

Athletes high-intensity/high volume resistance 1-2-1.7g/kg

Term
Ergogenic Aids
Definition

external influences that can be determined to enhance performance in high-intensity exercises.  Include mechanical aids (ex fabrics), pharmacological aids, shysiological aids, nutritional aids and psychological aids.

Iron & calcium most common deficiency amoung athletes.

Term
Female Athlete Triad
Definition

condition characterized by:

inadequate calorie intake

menstrual irregularities

loss of bone mineral density (BMD) - estragen essential in maintaining strong bones in women.

Term
Obesity
Definition

1960's 13.4% of American adults obese - 2008 33.8%

non-Hispanic black women approx 50%

Lifestyle major culprit

 

Term
Obesity
Definition

Genetics - contributes 30-70% variation in obesity.

Lifestyle primary reason.

Term
Frequency
Definition
number of days per week physical activity is done
Term
30 Minutes of moderate physical activity on most if not all days a week
Definition
Which of the following describes the public health recommendation for physical activity?
Term
Cardiorespiratory fitness improves with exercise intensities of:
Definition
40-80%
Term

As altitude increases, the volume of oxygen carried in each liter of blood_____

 

Definition
Decreases
Term
A negative caloric balance results in:
Definition
weight loss
Term
The adaptations to resistance training apply to the muscle group involved in the training explains the principle of:
Definition
Specificity
Term
____ refers to systematic variation in a resistance training program.
Definition
Periodization
Term
What is the first step in treating a strain or sprain?
Definition
Protection
Term
___ is a disruption of bone ranging from periosteal irritation to complete separation of bony parts.
Definition
Fracture
Term
When _____ _____ occurs, the thermoregulatory system shuts down to conserve depleted fluid levels.
Definition
Heat Stroke
Term
Which of the following contributes to core stability?
Definition

Erector Spinae

Rectus abdominus

Quadratus lumborum

(all of the above)

Term
Grains, vegetables and fruits are excellent sources of _______
Definition
carbohydrates
Term
_______ refers to the amount of essential nutrients in a food compared to the calories it contains.
Definition
Nutrient density
Term
_____ are responsible for temperature regulation, protection of vital organs and formulation of cell membranes.
Definition
Fats
Term
It is recommended that people consume no more than ____ of cholesterol daily.
Definition
300 mg
Term
All forms of proteins are conbinations of _____
Definition
amino acids
Term
A high consumption of _____ directly relates to increased cardiovascular disease.
Definition
saturated fat
Term
Vitamins ______ are water soluble and not stored in large quantities in the body.
Definition
B & C
Term
____ is recommended to increase bone strength and prevent osteoporosis.
Definition
Calcium
Term
What is the limitation of food diaries?
Definition
People tend to under-report what they eat
Term
Elevated _____ are linked with the development of atherosclerotic plaque in the arteries.
Definition
LDL
Term
The femur is an example of a:
Definition
long bone
Term
____ occurs when a bone spins around its longitudinal axis so that its surface faces in another direction.
Definition
Rotation
Term
_____ are tough bands of connective tissue connecting bones to each other.
Definition
ligaments
Term
Tarsals and Carpals are:
Definition
short bones
Term
Whic of the following is correct for exercises involving the knee?
Definition

keep the knee over the foot

maintain knee and foot alignment 

(not keep the knee beyond the foot)

Term
___ action occurs when a muscle generates tension that is not great enough to cause movement but instead brakes the speed of movement caused by another force.
Definition
Eccentric
Term
During a _____ movement, the muscle length does not change, no movement occurs and the joint position is maintained.
Definition
Isometric
Term
Which of the following is a function of muscles?
Definition

Cause movement

Prevent movement

Decelerate movement

(all the above)

Term
___ is the ease at which balance can be maintained.
Definition
Stability
Term
The effect produced when a force causes rotation:
Definition
torque
Term
At the same VO2, women respond with a higher ____ to compensate for a lower stroke volume:
Definition
heart rate
Term
The volume of oxygen inhaled minus the volume of oxygen exhaled measures:
Definition
oxygen consumption
Term
Muscle fibers that contract slowly and produce little force are called:
Definition
Slow oxidative, Type 1
Term
Physical activity influences quality of life by:
Definition

increasing energy

promoting phychological well being

benefitting physical health

(all the above)

Term
____ problems cause the majority of premature deaths in the U.S.
Definition
cardiovascular
Term
Modifiable characteristics that increase the risk of coronary heart disease include:
Definition
smoking
Term
___ is considered a long term source of energy
Definition
Aerobic ATP production
Term
Effective fitness professionals must:
Definition

develop relationship oriented abilities

serve as role models

accomodate differences

(all the above)

Term
Which of the following would be most appropriate for sedentary individuals?
Definition
regular walking
Term
___ is a good activity for individuals suffering from joint-related issues.
Definition
cycling
Term
____ activities are recommended for individuals with orthopedic problems
Definition
aquatic
Term
Which of the following describes a circuit training program?
Definition

moving from one piece of exercise equipment to another

workout for muscular strength and endurance

can include flexibility, strength & endurance

(all the above)

Term
Which of the following is a model of intnetional behavior modification?
Definition
transtheoretical
Term
An individual not seriously thinking about changing behavior is in the ____ stage.
Definition
precontemplation
Term
Individual differences that influence the initiation of exercise include:
Definition
demographics, health status, beliefs
Term
Which of the following is an effective method of enhancing exercise adherence?
Definition

Assessment

Self-monitoring

goal setting

(all the above)

Term
A personal trainer who fails to provide reasonable care when working with a client can be found guilty of:
Definition
negligence
Term
A sprain is the overstretching or tearing of:
Definition
ligamentous tissue
Term
The PRICE concept of injury treatment includes the following:
Definition
protection, rest, ice, compression, elevation
Term
When in doubt over whether to use ice or heat to treat an injury, ice is the safer choice:
Definition
true
Term
Increase in the core body temperature due to excessive water loss:
Definition
hyperthermia
Term
An excessively rapid heartbeat
Definition
tachycardia
Term
A water loss of 6% of body weight is still within the "safe range".
Definition
false
Term
____ should notify the participant of the risks associated with a fitness test as well as explain the format of the test.
Definition
Informed consent
Term
Job descriptions are not needed or required for part-time personnel.
Definition
false
Term
"Reasonable care" for a fitness club participant includes:
Definition

fitness screening

exercise supervision

equipment orientation

(all the above)

Term
Capital budgets constitue all of the expenses of providing day to day services for paticipants.
Definition
false
Term
According to ACSM guidelines, a 46 year old man with 2 or more risk factors falls into which risk strata?
Definition
Moderate risk
Term
___ is recommended as a pre-exercise screening tool for healthy individuals who want to engage in light to moderate activities.
Definition
PAR-Q
Term
A well designed health screening questionnaire includes:
Definition

medical history review

establishing whether physician consent is necessary

prescribed medications

(all the above)

Term
Vigorous aerobic exercise at least 3 days a week is recommended to improve cardirespiratory fitness.
Definition
True
Term
Which of the following is more appropriate for individuals with joint-related problems
Definition
cycling
Term
The maximum HR response to a swimming test is lower than that of a treadmill test.
Definition
true
Term
An individual who intends to take action to start exercising withing the next month is in the ____ stage of change.
Definition
preparation
Term
Social influences have little to no impact on exercise adoption.
Definition
false
Term
Educate about personal benefits of exercise, clarify value of exercise and conduct health risk approaisals are effective strategties for someone in the ____ stage of change.
Definition
pre-contemplative
Term
An individual who expects to fail at adheering to an exercise program is lacking in:
Definition
self-efficacy
Term
Periodic fitness testing is not recommended as a motivational strategy for exercise adherence.
Definition
False
Term
Effective fitness leaders demonstrate:
Definition

empathy

genuineness

respect 

(all the above)

Term
Children have similar acute responses to exercise compared with adults:
Definition
true
Term
Children's physical activity should consist of:
Definition

variety

focus on health-related physical activities

(not emphasis on intense competition)

Term

The Fitnessgram assesses:

 

Definition

Cardiorespiratory fitness

flexibility

muscular strength

(all the above)

Term
Endurance training is not as effective in lowering blood pressure in older adults compared to young adults.
Definition
false
Term
Some decline in VO2 Max is an inevitable part of aging.
Definition
true
Term
An increase in body fat with age is attributed prmarily to an increase in caloric intake and has little to do with change in activity levels.
Definition
false
Term
___ is a degenerative joint disease common in older adults.
Definition
Osteoarthritis
Term

Which of the following is true?

 

Definition

Maximal exercise testing is not advised for pregnant women

(not - exercise compromises uterine blood flow in pregant women or exercise is shown to cause premature delivery)

Term
Which of the following helps develop strong bones thus preventing osteoporosis?
Definition

adequate calcium intake

physical activity

adequate vitamin D intake

(all the above)

Term
____ is an essential component of the Female Athlete Triad.
Definition
Amenorrhea
Term
Exercise dose reflects the interaction of the intensity, frequency, type of exercise and
Definition
duration
Term
Public health physical activity recommendation is to have sedentary individuals participate in ___ minutes of moderate intensity physical activity on most if not all days fo the week.
Definition
30
Term

The optimal training intensity fo the average individual is approximately 20-30% Vo2R.

 

Definition
false
Term
Nearly ____ of adults are overweight or obese.
Definition
2/3
Term
Ultimately negative caloric balance leads to obesity.
Definition
false
Term
The number of calories expended to maintain the body during rest describes the:
Definition
resting metabolic rate
Term
Recommendations for weight loss with exercise includes:
Definition
45-60 minutes of exercise 5-7 times/week
Term
The ___ principle suggests that to enhance muscular performance, the body must exercise at a level beyond that which it is normally stressed.
Definition
Overload
Term
Muscle actions in which muscle length does not change:
Definition
isometric
Term
Pre-exhaustion system consists of performing successive sets of two difference exercises for the same muscle.
Definition
True
Term
The amount of ATP stored in muscle might meet the demands of maximal effort lasting about:
Definition
1 second
Term
Long term sources of energy require the utilization of _____
Definition
oxygen
Term
___ are the fundamental unit of muscle contraction.
Definition
sarcomere
Term
Type I muscle fibers contract slowly and produce little force.
Definition
true
Term
Endurance trained muscles have ____ mitochondria and capillaries than untrained muscles.
Definition
more
Term
Muscle fibers differ in:
Definition

speed of contraction

resistance to fatigue

force

(all the above)

Term
Light to moderate exercise uses Type I muscle fibers.
Definition
True
Term
A graded exercise test (GXT) is used to evaluate cardiorespiratory function.
Definition
true
Term
At the same work rate, women respond with a lower HR to compensate for a great SV.
Definition
false
Term
Bones are divided into 4 classifications according to their shape.
Definition
true
Term
Which of the following are short bones?
Definition

tarsals

carpals

Term
Calcification is the process of bone replacing cartilage?
Definition
false
Term
Which of the following joints are immovable?
Definition
synarthrodial
Term
The ability to lengthen is also referred to as:
Definition
elasticity
Term
The movement of a bone laterally from the anatomical position is:
Definition
abduction
Term
Extension is the return from flexion.
Definition
true
Term
A ___ action occurs when a muscle acts forcibly enough to actually shorten.
Definition
concentric
Term
Velocity is the ease at which balance can be maintained.
Definition
false
Term
Any push or pull that causes movement:
Definition
torque
Term
Oxygen consumption (VO2) is a measure of:
Definition
how much energy is produced by the body
Term
The oxygen cost of walking increases faster at higher walking speeds.
Definition
true
Term
___ is the first step in the sequence of fitness testing.
Definition
informed consent
Term
A female with a body fat % greater than ___ would be considered obese:
Definition
38%
Term
The essential fat % for men is between ____ %
Definition
3-5
Term
Methods of assessing body composition include:
Definition

air displacement plethysmography

skinfolds

biolectriacl impedance

(all the above)

Term
Carbohydrates should contribute 15-25% of one's daily calories.
Definition
false
Term
All forms of protein are conbinations of _____.
Definition
amino acids
Term
Water contributes approximately 60% of a person's total body weight.
Definition
true
Term
The female athlete triad is a condition characterized by:
Definition

disordered eating

osteoporosis

amenorrhea

(all the above)

Term

With all the information available to the public, individuals are clear as to what type and amount of physical activity are recommended for health, fitness and weight control?
Definition
false
Term
Which of the following is a major risk factor for heart disease?
Definition

cigarette smoking

total high cholesterol

physical inactivity

(all the above)

Term
___ problems cause the majority of premature deaths in the US.
Definition
cardiovascular
Term
The health risks of inactivity are greater than the risk associated with fitness activities.
Definition
true
Term
The Health Status Questionnaire and ___ are commonly used pre-participation screening tools.
Definition
PAR-Q
Term
Severe aortic stenosis is an absolute contraindication to exercise testing.
Definition
true
Term
a 45 year old woman with one risk factor should be classified as ____ risk for CHD.
Definition
low
Term
Individuals classified as moderate or high risk should obtain a physicial consent before starting a low intensity walking program
Definition
false
Term
Once health status and fitness assessments are complete, they do not need to be re-administered.
Definition
false
Term
just testing
Definition
Term
Table 2.1 Major symptoms of CVD, Pulmonary & Metabolic Disease
Definition
p46 in book
Term

Intensity

 

Definition

Relative - describes the degree of effort required to expend that energy and is influenced by maximal aerobic power or cardiovascular fitness (VO2 max).  Relative intensity can be expressed as a percentage of VO2 max or a percentage of maximal heart rate (HRmax).  

Moderate - absolute intensity of 3 to 5.9 MET's & relative intensity of 40-59% VO2 max or 64-76% HRmax.

Vigorous - absolute intensity of 6 or more MET's& relative intensity of 69-84% VO2 max or 77-93% HRmax

Term
Duration
Definition
refers to the amount of time a physical activity is done.
Term
Volume of Activity
Definition
refers to the total amount of energy expended or work accomplished in an activity and it is equal to the product of the absolute intensity, frequency and time.  Volume can be expressed in kcal or METS
Term
Sports Performance
Definition

*agility

*balance

*coordination

*power

*speed

*reaction time

Skill or performance related fitness are linked to games, sport, dance and so on

Term
Cholesterol
Definition

>200 considered high

however, important to know good/bad

HDL is good -- if it is 65 and LDL 135 then don't have to 

LDL <100 is optimal & 100-129 near optimal

HDL 60 & above is optimal

HDL considered low/risk less than 40 men and 50 women

Term
Diaphysis
Definition

*long bone

*shaft - made up of thick, compact bone surrounding the hollow medullary cavity

*characteristic shaft is longer that it is wide

*long bones serve as levers for movement

Term
Epiphyses
Definition

*part of long bone

*expanded ends

*composed of spongy bone with a thin outer layer of compact bone

Term

Articular cartilage

 

Definition

*part of long bone

*thin layer of hyaline cartilage covering the articulating surfaces (the surfaces of a bone that come into contact with another bone to form a joint)

*provides a smooth, low-friction surface and helps absorb shock

Term
Periosteum
Definition

*part of long bone

*a fibrous membrane covering the entire bone (except where the articular cartilage is present)

*serves as an attachment site for muscle

Term
Ulna
Definition
Long bone in the forearm
Term
Femur
Definition
Long bone in the thigh
Term
Ossification
Definition
process in which skeleton begins as a cartilaginous structure that is gradually replaced by bone during growth and maturation
Term
Epiphyseal Plates
Definition

the plates between the diaphyses and epiphyses are the growth areas where the cartilage is replaced by bone.

Bone growth continues in length and width until the epiphyseal plates are completely ossified.

"the replacement of cartilage with bone during growth.  Generally completed by the late teens"

Term
Cartilage
Definition
is a flexible connective tissue found in many areas in the bodies of humans and other animals, including the joints betweenbones, the rib cage, the ear, the nose, the bronchial tubes and the intervertebral discs. It is not as hard and rigid as bone but is stiffer and less flexible than muscle.
Term
Remodeling
Definition
bones are living tissue and are constantly being remodeled in adaptation to the loading demands placed on them.
Term
Skeletal Anatomy
Definition

*206 bones involved in human movement

*high mineral content of calcium & other minerals give bones rigidity

*protein content reduces brittleness

*4 classifications of bones - long, short, flat and irregular

Term
Tarsals
Definition

*short ankle bones

*approximately as long as wide

*composition (internal trabecular bone covered with a thin outside layer of cortical bone) provides light weight and strength.

Term
Carpals
Definition
*short bone in wrist
Term
Flat Bones
Definition

*ribs

*ilia (wings of pelvis)

*scapulae (shoulder blades

serve primarily as broad sites for muscle attachment.

*ilia & ribs protect internal organs

Term
Ilia
Definition

*flat bone

*wings of the pelvis

Term
Scapula
Definition

*flat bones

*shoulder blades

*muscle attachment

Term
Patella
Definition

*irregular bone

*kneecap

*a sesamoid bone embedded in the quadriceps tendon at the knee

Term
Sagital Plan
Definition

*lies vertically and divides the body into right and left parts

*flexion/extension (frontal axis)

Term
Frontal Plane
Definition

*lies vertically however divides the body into anterior (toward or on the front of the body (ex the pectorals are on the anterior aspect of the body) and posterior (toward or on the back of the body - behind the rhomboids are on the posterior aspect of the body. parts

*abduction/adduction side flexion inversion/eversion

Term
Transverse plane
Definition

lies horizontally and divides the body into superior (toward the heard or upper part of a structure ex above the humerous is superior to the radius. and inferior (toward the lower part of a structure ex below the tibia is inferior to the femur) parts.

*int rotation/ext rotation, horizontal flexion/extension, supination/pronation

Term
Anteroposterior Axis
Definition

*perpendicular to the frontal plane

*joint rotations - abduction and adduction occur around this axis

Term
Longitudinal Axis
Definition

*perpendicular to the transverse plane

*internal and external rotation occur in this plane

Term
Mediolateral Axis
Definition

*perpendicular to the sagittal plane

*joint rotation about this axis are flexion and extension

Term
Ligaments
Definition

*tough, fibrous bands of connective tissue 

*connect bones to each other across all joints.

 

Term
Joints
Definition

*3 types

*Synarthrodial - immovable joints (ex skull)

*Amphiarthrodial - or cartilaginous - allow only slight movement between bones -- ex tibiofibular and sacroiliac joints and joints between the bodies of the vertebrae in the spine.

*Diarthrodial joints - more commonly known as synovial joints are freely movable joints that allow greater movement direction and range.  Include most of the joints of extremeties

Term
Range of motion
Definition
*limits to and direction of motion at a joint are determined by the shape of the articulating bones and the length of ligaments crossing the joint.
Term
Tendon
Definition
is a tough band of fibrous connective tissue that usually connects muscle to bone[1] and is capable of withstanding tension. Tendons are similar to ligaments and fasciae as they are all made of collagen except that ligaments join one bone to another bone, and fasciae connect muscles to other muscles. Tendons and muscles work together.
Term
Menisci
Definition

The partial, C-shaped discs between the femur and the tibia at the knee are call menisci.

 

Term
Bursae
Definition

sacs of synovial fluid that lie between muscles, bursae are found around the shoulder, elbow, hip and knee.

*Bursitis or the imflammation of a bursa, can result from repeated friction or mechanical irritation.

Term

Flexion

 

Definition

*brings distal and proximal segments together

*occurs in the sagittal plane, around the mediolateral axis

 

Term
Extension
Definition

*moves distal and proximal segments away from each other

*is the return from flexion, moving the segment in the opposite direction.

*occurs in the sagittal plane around the mediolateral axis.

Term
Abduction
Definition

moving the distal segment out to the side away from the body from the anatomical position (away from the midline)

*occurs in the frontal plane, about the anteroposterior axis.

Term
Adduction
Definition

*return toward the anatomical position from abduction, moving the segment in the opposite direction.

*moves a body segment toward the midline

*occurs in the frontal plane, about the anteroposterior axis.

Term
Internal Rotation
Definition

*turning a segment toward the midline of the body from the anatomical position

*occurs in the transverse plane, about the longitudinal axis.

Term
External Rotation
Definition

*return toward the anatomical position

*turning the segment in the opposite direction or away from the midline

*occurs in the transverse plane, about the longitudinal axis.

Term
Supination
Definition

turning the palms upward

*in supination position with arm, radius and ulna are parallel with each other

Term
Pronation
Definition

turning the palms downward

*arm in pronated position, the radius lies across and on top of the ulna.

Term
Inversion
Definition

*lifting the inner edge of the foot, big toe elevated.

*frontal plane

*subtalar joint

Term
Eversion
Definition

Lifting the outer edge of the foot, small toe elevated.

*frontal plane

*subtalar joint (ankle)

Term
Plantar
Definition

*pointing the toes downward from the ankle

*ankle joint or talocrural joint

Term
Dorsiflexion
Definition

*lifting the toes toward the shin from the ankle

*ankle joint/talocrural joint

Term
Compare requirements of physical activity for achieving health, fitness and performance
Definition

*health - disease avoidance - moderate intensity 30 min each 5x/wk. I-moderate, T=30 min each ex walk 6-12 mi/wk

*fitness - 150 min/week moderate intensity activity or 75 min/wk of vigorous activity. 3-4 days/wk, I=vigorous/hard ex jog 10 mi./wk

*performance - 7days/week, hard intensity 2 hr/day ex run 100 mi/wk

Term
Explain the difference between moderate and vigorous activity and calculate volume of activity
Definition

moderate - 3-5.9 MET's and relative intensity of 40-59% VO2 max or 64-76% HRMax

Vigorous - 6 or more MET's and relative intensity of 60-84% VO2 Max or 77-93% HRmax

Term

Health related benefits of physical activity...

 

Definition

*reduces risk of death from all causes by about 40%

*impact on

cardiorespiratory health

metabolic health

muskoskeletal health (bone density)

cancer

mental health

functional ability/fall prevention

Term
Describe the ACSM/AHA recommendations for physical activity for Americans, for cardiovascular healtha nd muscular strength...
Definition

*8-10 exercises for major muscle groups

*resistance to allow 8-12 reps - failure

*one set sufficient, more gained w/2-3 sets

*resistance training 2 or more non consecutive days/wk

*1 minute of vigorous intensity = 2 min moderate intensity

Term
List the inalterable and alterable risk factors for cardiovascular disease...
Definition

*alterable - hypertension, smoking, diet, alcohol, inactivity, blood lipid,type ii diabetes, certain medicines

 

*inalterable - gender, race, age & family history

Term
Explain how excess bodyfat contributes to cardiovascular disease risk...
Definition
belly fat can prompt inflimation and increase the odds of heart disease.
Term
Leading causes of death in US...
Definition

*Cardiovascular disease (31%)

*Cancer (23.2%)

*Chronic lower respiratory diseases (5.3%)

*Accudents (5.1%)

*Alzheimers (3.1%)

Term
Understand the purpose of pre-screening indivuduals for health risks, prior to beginning a fitness program...
Definition
we're responsible to properly screen prospective client to determine their current health status, whether physician consent is warranted.
Term
Identify signs, symptoms and presence of cardiovascular, metabolic and pulmonary disease.
Definition
Term
Osteoporosis
Definition

*a disease characterized by a cecrease in the total amount of bone mineral in the body and in the strength of the remaining bone.

*approx 10 million Americans over age 50 have Osteoporosis.  Another 34 million have low bone density.

*defined as a bone mineral density (BMD) that is 2.5 standard deviations below the mean for young white women.

 

Term
Bone Mineral Density
Definition
s a medical term normally referring to the amount of mineral matter per square centimeter of bones.[1] Bone density (or BMD) is used in clinical medicine as an indirect indicator of osteoporosis and fracture risk.
Term
Explain osteoporosis and its risk factors...
Definition

Risk factors for osteoporosis include:

*female

*older age

*estrogen deficiency

*caucasian or Asia race

*low weight of BMI

*diet low in calcium

*alcohol abuse

*inactivity

*muscle weakness

*family history

*smoking

*history of fracture

Term
Prescribe exercise to promote bone health to avoid osteoporosis...
Definition

*primary means for prevention is maximizing bone accumulation during childhood and adolescence.

*exercise is essention in slowing age-related bone loss.

ACSM recommends the following to preserve bone health:

i Mode - weight bearing aerobic exercise, jumping activities, and resistance exercise

ii.Intensity -moderate to high loading forces

iii. Frequency - weight bearing endurance exercise 3-4x/wk, resistance exercise 2-3x/wk

iv. Duration - 30-60 minutes combining weight-bearing and resistance exercise.

Term
Female Athlete Triad
Definition

*includes 3 interrelated components:  energy availability, bone health & menstrual status.

*low energy availability is often associated with eating disorders or unhealthy eating patterns.

*Anorexia nervosa and bulimia nervosa are eating disorders frequently seen in the female athlete triad.

Term
Oligomenorrhea
Definition
irregular menses
Term
Amenorrhea
Definition
lack of menses altogether
Term
Acute = immediate effect
Definition
Chronic = long term effects
Term
List the health-related benefits realized by children and adolescents who participate in physical activity...
Definition

*improved cardiorespiratory and muscular fitness for boys and girls

*improved bone health

*improved cardiovascular and metabolic biomarkers 

-insulin sensitivity (increased)

-HDL-C (increased)

-Type 2 diabetes (lower risk)

*favorable body composition

 

Term
public health physical activity guidelines for children and youth...
Definition

*children & adolescents should do 60 min. or more physical activity daily.

*aerobic - most of the 60 min. should be either moderate or vigorous aerobic actividy and should include vigorous intensity physical activiy at least 3 days/wk

-use a variety of continuos physical activities

-use appropriate progression when working with overweight children

*muscle strengthening - paort of the 60 minutes should include muscle-strengthening activity 3days/wk

-emphasize safety, proper form and muscular endurance

-less resistance, more repitition

*bone strengthening - 3 days/wk included w/60 min.

-best time to influence bone health is during puberty

-gains reported from jumping, weight-bearing activity, games & resistance exercise.

Term
Children identify the types of social and psychological benefits derived from participation in physical activity...
Definition

*Psychological assets - self-determined motivation, positive values toward physical activity, positive identity, positive affect, cognitive functioning, hope & optimism

*Social assets - support from adults & peers, social acceptance, friendships, leadership, teamwork, cooperation, respect, responsibility, courtesy, civic engagement, resistance to pressure to engage in risky behavior

Term
Provide physical activity guidelines for older adults...
Definition

*Aerobic Activity for health & cardio

-health benefits 150 min/week of moderate physical activity or 75 min/week vigorous aerobic activity or combination of both

-for more extensive health benefits - increase aerobic physical activity to 300 min/week or 150 min/week vigorous activity

-intensity - THR can be used to set exercise intensity - start with low end moderate 5-6 RPE and vigorous 7 or 8 RPE

-Duration - deconditioned divide sessions into 5-10 min segments done throughout day

-frequency - volume of activity should be spread over the course of the week

*muscular strength and endurance 

-begin w/minimal resistance for the 1st 8 weeks to allow for gradual adaptations

-perform 8 - 10 exercises using major muscle groups

-each set should be 8-12 reps elicit 5 or 6 RPE on 10 scale

-workout at lease 2x/week nonconsecutive days

*Flexibility

-involve all joints goal to maintain normal ROM

-movements as regular part of warm up and cool down

-stretch after workout preferred

-static stretches held for 15-60 seconds

-stretch at least 2days/wk

Term
CHD
Definition
Coronary Heart Disease
Term
Atheroscerosis
Definition

*accumulation of lipid deposits in the large and medium sized arteries

*eventually these deposits impede blood flow in the affected arteries, sometimes to the point of complete occlusion.

*blockages can cause reduced blood flo to the heart, myocardial infarction, stroke or claudication

*Cardiovascular disease (CVD) is the leading cause of death in the US.  CHD is a form of CVD

*hypertension (high blood pressure) greatly increases the risk of developing CVD.

*this is a disease that starts early in life and leads to blockages in the arteries of the heart, brain and peripheral muscles.

Term
Diabetes mellitus
Definition

*refers to metabolic diseases characterized by hyperglycemia (elevated plasma glucose)

*Type 1

-results from lack of insulin

-often appears early in life closely linked to genetic vs lifestyle

-requires insulin injections

*Type 2

-insulin resistance

-develops over time - lifestyle, most common form

-risk factors, older age, family history, excess weight & inactivity

Term
Chronic Obstructive Pulmonary Diseases (COPD)
Definition

*airflow into and out of the lungs is impeded

-includes chronic bronchitis, emphysema, & bronchial asthma

-chronic bronchitis & emphysema are not reversible, however asthma & exercise induced asthma may be reversible

-cigarette smoking is the most common cause of emphysema & chronic bronchitis

-cystic fibrosis another form of COPD is a fatal disease resulting in genetic defect

*restricted lung disease - the expansion of the lungs is reduced because of conditions involving the chest cavity or lung tissue.

-there are numerous causes, but all characterized by the reduced capacity to expand the lungs

-smaller lung volumes are typical

Term
Transtheoretical Model
Definition

ssesses an individual's readiness to act on a new healthier behavior, and provides strategies, or processes of change to guide the individual through the stages of change to Action and Maintenance.

The Transtheoretical Model is also known by the abbreviation "TTM"[1] and by the term "stages of change."[2][3] A popular book, Changing for Good,[4] and articles in the news media[5][6][7][8][9]have discussed the model. It is "arguably the dominant model of health behaviour change, having received unprecedented research attention, yet it has simultaneously attracted criticism."[10]

Term
Transtheoretical Model stages
Definition

i-Precontemplation - not seriously thinking about change.  strategy involves discussing information and providing education about benefits of activity.

ii-Comtemplation - seriously thinking about change w/i next 6 months.  strategy involves helping them prepare to take action.  Provide information on how to start an exercise program.

iii-Preparation - transitional stage.  intends to take action within a month.  strategy involves helping the individual set up a personalized exercise program.

iv - Action - 6 month following the overt modification of an unhealthy behavior.  strategies involve helping individual make exercise a habit.  At high risk of relapse here.

v - maintenance - Successfully adhered for 6 months.  strategies involve evaluation of goals, and updates of program & exercise prescription.

Term
Self-efficacy
Definition
confidence in one's ability to engage in a positive behavior or abstain from an undesired behavior.  Expectation of success is important in making the decision to change and in maintaining the new behavior.
Term
Decisional balance
Definition
refers to evaluating and monitoring potential gains and losses from the decision.  As the person moves through the stages of change, perceived gains increase and losses decrease.
Term
Adherence
Definition

Enhancing adherence

1 - assessment, reassessment periodically

2.  self monitoring - individual records information about their behavior and thoughts, feelings, situations- identify motivators and barriers

3.  Goal setting

4.  Reinforcement - social and self are crucial.  rewards are important

5.  Behavioral contracts - written, signed, public agreements

6.  Relapse prevention

identify strategies to deal with risk.  determine strategies to prevent relapse.

Term
Sprain
Definition
overstretching or tearing of ligaments
Term
Strains
Definition
overstretching or tearing of muscle or tendon
Term
Fracture
Definition

Injuries to bone

*can be simple (without external exposure) or compound (with external exposure

*control bleeding - elevate, control swelling with pressure & ice, spling above and below joint.

Term
PRICE concept
Definition

Protect

Rest

Ice

Compression

Elevation

Term
Inherent risks
Definition
simply happen, no one is at fault
Term
Negligence
Definition
someone is at fault.  Can be participant, fitness professional, facility or multiple.
Term
Product Liability
Definition
equipment malfunction - manufacturer may be at fault.
Term
Describe the four elements of negligence and how the courts determine duty in negligence cases...
Definition

1. Duty -the plaintiff has to prove that the defendant owed a duty or standard of care to the plaintiff.

2.  Breach of Duty - the plaintiff has to prove that the defendant failed to carry out that duty

3.  Causation - the plaintiff has to show that the breach of duty was the cause of the harm

4.  Harm and Damages - the plaintiff has to prove they suffered harm resulting in damages (losses).

Term
Define risk management and the four steps in the risk management process...
Definition

1.  be aware of laws and standards of practice expected and required.

2.  develop risk management strategies toreflect the laws and standards of practice

3.  implement the risk management plan

4.  evaluate the risk management plan

Term
Develop risk management strategies that will help minimize legal liability...
Definition

1.  Personnel - hire qualified, competent employees.  purchase proper liability.  have procedures in place.

2.  Pre-activity screening - HSQ, qualifies professionals interpret date, develop procedures for medical clearance.

3.  Fitness testing & prescription - scopt of practice guidelines for fitness testing, scope of practice guidelines for nutrition advice, medical liaison resources for people with medical conditions

4.  Instruction & supervision - orientation, staff supervisuion, job performance appraisals

5.  equipment & facility - conduct regular inspections, post signage

6.  emergency action plan

Term
Develop a basic understanding of the law as it pertains to legal liability and risk management...
Definition

American Disabilities Act (ADA) - prohibits discrimination against individuals with disabilities - reasonable accomodation must be provided

OSHA's Blood borne Pathogens Standard - applies to employers whose employees could come in contact with blood or infectious materials

HIPPA Privacy Rule & Final Non-Discrimination Rule - ensures that an individual's health and fitness data be kept confidential.

Term
Explain the roles of different types of muscle fibers in producing power, speed, endurance and metabolism...
Definition

3 types of muscle fiber

*Type IIx - fast twitch/glycolytic - Anaerobic - glycolysis, heavier weight, lower rep, sprint.  capacity to product great force/fatigue quickly  Produce ATP by breakdown of PC and glycolysis.  13% are type IIx

*Type I - slow oxidative - endurance - 15+ reps. contract slowly, product low force.  Produce ATP aerobically in the mitochondria.  have large numbers of mitochondria.  have many capillaries to supply oxygen.  average male & female have 52% of this type

Type IIa - fast oxidative - hybrid - both characteristics.fast contracting, product great force and resist fatigue.  harve large number of mitochondria & capillaries.  33% are type IIa

*fast twitch cannot be converted to slow-twitch and vice-versa

*oxidative capacity of muscle fiber can be altered by endurance training

*type IIx can be converted to type IIa

Term
Explain how bones and muscles work together to produce torque at a joint...
Definition

*torque is an expression of rotational force

*when 2 forces produce rotation in opposite directions, one is the resistance force (R) and its force arm is called the resistance arm (RA).

*force generated by R x RA is call resistance torque (TR)

*limbs act as levers rotate around fulcra The point or support on which a lever pivots.)

*

*during exercise, the force arm is the distance from the axis point (joint axis of rotation) to the point of attachment of the muscle on the bone being moved.

*the resistance arm is the distance from the axis of rotation to the center of gravity of the moving limb.

*holding a dumbbell lengthens the resistance arm by moving the center of gravity further away from the fulcrum

*the longer the resistance arm, the more torque is needed to produce movement

*torque varies as a limb moves throught the joints range of motion due to change in the length of the force arm.

Term
List the three factors involved in stability, and explain their relationship during physical activity...
Definition
*Stability is directly proportional to the distance of the center of gravity from the edge of the base of support.  It is inversely proportional to the height of the center of gravity above the base of support and it is directly proportional to the weight of the body.  For greater stability during standing, the knees should be flexed, the feet spread apart in the direction of an oncoming force and body weight shifted toward the force.
Term
Define rotational inertia and angular momentum as applied to human movement...
Definition

*rotational inertia or the resistance to change in the rotation of a body segment around a joint axis, depends on the mass of the segment and its distribution around the joint.  

*a body segment with heavier mass concentrated a further distance from the joint axis is harder to nmove.

Inertia can be manipulated by changing the joint angle (ex by flexing the knees during running, we move the mass close to the axis, decreasing inertia)

*angular momentum is the product of rotational inertia x angular velocity -- the faster a body segment moves, and the greater its rotational inertia, the greater its angular momentum.

*eccentric muscle action decelerates momentus.

*a greater mass moving at a faster speed requires more force to decelerate.

 

Term
Concentric
Definition

*occurs when a muscle shortens under tension.  

*this shortening pulls the points of attachment on each bone closer to each other, causing movement at the joint.

*ex elbow flexion

Term
Eccentric
Definition

*occurs when a muscle generates tension that is not great enough to cause movement but instead slows the speed of movement in the opposite direction caused by another force.

*muscle exerts force, but it's length increases while it is under tension.

Term
Ballistic movement
Definition
fast movement that occurs when resistance is minimal, as in throwing a ball, and requires a burst of concentric action to initiate it.  Once movement has begun, these initial muscles relax because any further action would slow the movement.
Term
Isometric
Definition
static action -- the muscle exerts a force that is equal in magnitude to an opposing force.  The muscle length does not change and the joint position is maintained.  The contractile part of the muscle shortens, but the elastic connective tissue lengthens proportionately so there is no overall change in the entire muscle length.
Term
Agonist
Definition

a muscle that is very effective in causing a certain joint movement is a prive mover or agonist.

A contracting muscle that is resisted or counteracted by another muscle, the antagonist.

Term
Antagonist
Definition

during a concentric action, muscles that act opposite to the muscles causing the concentric action are antagonist.

They are mostly passive and lengthen as the agonists shorten.

Term

Voluntary (skeletal) muscle

Involuntary (smooth) muscle

Definition

They contract when stimulated by motor neurons of the Central Nervous System or CNS (Martini & Nath, 2009). 

Reference:
Martini, F. & Nath, J. L. (2009). Fundamentals of anatomy & physiology. San Francisco: Pearson/Benjamin Cummings.

Voluntary muscles are ones that you have the ability to consciously control: Arms, legs, mouth, head movement, etc. Most of the major muscle groups used or movement and communication are voluntary. 

Involuntary muscles would be things like your heart and the muscles around your intestines, which you generally cannot consciously control. 

The skeletal is called "voluntary" muscle because it is usually subject to conscious control.

They contract when stimulated by motor neurons of the Central Nervous System or CNS (Martini & Nath, 2009). 

Reference:
Martini, F. & Nath, J. L. (2009). Fundamentals of anatomy & physiology. San Francisco: Pearson/Benjamin Cummings.

Voluntary muscles are ones that you have the ability to consciously control: Arms, legs, mouth, head movement, etc. Most of the major muscle groups used or movement and communication are voluntary. 

Involuntary muscles would be things like your heart and the muscles around your intestines, which you generally cannot consciously control. 

The skeletal is called "voluntary" muscle because it is usually subject to conscious control.

Involuntary Muscle

Smooth muscle is also sometimes known as Involuntary muscle due to our inability to control its movements, or Unstriated as it does not have the stripy appearance of Skeletal muscle. Smooth muscle is found in the walls of hollow organs such as the Stomach, Oesophagus, Bronchi and in the walls of blood vessels. This muscle type is stimulated by involuntary neurogenic impulses and has slow, rhythmical contractions used in controlling internal organs, for example, moving food along the Oesophagus or contricting blood vessels during Vasoconstriction.

Term
Motor Neuron
Definition
classically applies to neurons located in the central nervous system (or CNS) that project their axons outside the CNS and directly or indirectly control muscles. The motor neuron is often associated with efferent neuron, primary neuron, oralpha motor neurons. Motor neurones are neurones that carry signals from the spinal cord to the muscles to produce movement. [1]
Term
Motor Unit
Definition
consists of a single motor neuron, its branches and all the muscle fibers that it innervates.  With a sufficiently strong stimulus, each muscle fiber within that motor unit responds maximally
Term
Muscle Group
Definition

includes all of the muscles that cause the same movement at the same joint.  The group is named for the joint where the movement takes place and for the movement commonly caused by the concentric action of those muscles.

ex. elbow flexors are muscle group composed of the muscles responsible for flexion at the elbow joint when the muscles act concentrically.

Term
Stability
Definition
a feature of the whole body and is influenced by the position of all parts of the body.  maintain balanced position following a disruption.
Term
Torque
Definition
is the tendency of a force to rotate an object about an axis,[1] fulcrum, or pivot. Just as a force is a push or a pull, a torque can be thought of as a twist to an object. Mathematically, torque is defined as the cross product of the lever-arm distance and force, which tends to produce rotation.
Term
Force Arm
Definition
the perpendicular distance to the axis of rotation
Term
Resistance Arm
Definition
When two opposing forces act to produce rotation in opposite directions, one of the forces is typicaly designated as the resistance force (R) and its force arm is called the resistance arm (RA) producing a resitance torque (TR)
Term
ATP - Adenosine Triphosphate
Definition

for cells to use energy, they must break down the foodstuffs in a manner that conservices most of the energy contained in the bonds of the carbohydrates, fats, and proteins.  In addition, the final product of the breakdown must be a molecule the cell can use -- ATP.  

Cells use ATP as the primary energy source for biological work -- whether it is electrical, mechanical or chemical.

In ATP 3 phosphates are linked by high-energy bonds.  When a bond between the phosphates is broken, energy is released and may be used by the cell.  At this point ATP has been reduced to a lower energy state becoming adenosine diphosphate (ADP) and inorganic phosphate (Pi)

Term
Creatine Phosphate (Phosphocreatine)
Definition

another high-energy phosphate molecule stores in the muscle, is the most important immediate source of energy.  PC can donate it's phosphate molecule (and the energy therin) to ADP in order to make ATP allowing the muscle to continue producing force.  

PC store in muscle lasts only 3-5 seconds when the muscle is working maximally.  

Process does not require oxygen (anaerobic energy)

Term
Glycolysis
Definition

As the muscle's store of PC decreases, the muscle fibers break down glucose (a simple sugar) to produce ATP at a high rate.  The glucose is obtained from blood or the muscle's glycogen store.  The multienzyme pathway for glucose metabolism is called glycolysis.

Anaerobic - does not require oxygen.

In glycolysis, glucose is broken down into two moleculs of pyruvic acid.  Glycolysis can only continue for a limited time.  When glycolysis operates at a high speec -- pyruvic acid is converted to lactic acid and accumulates in the muscle and blood.

Maximal work lasting about 2 minutes.

Term
Aerobic Energy
Definition
required to utilization of oxygen
Term
Anaerobic
Definition
does not require oxygen
Term
Glucose
Definition
a simple sugar
Term
Glycogen
Definition
n humans, glycogen is made and stored primarily in the cells of the liver and the muscles, and functions as the secondary long-term energy storage (with the primary energy stores being fats held in adipose tissue).
Term
Fatty Acid
Definition
fatty acid is a carboxylic acid with a long aliphatic tail (chain), which is either saturated or unsaturated. Most naturally occurring fatty acids have a chain of an even number of carbon atoms, from 4 to 28.[1] Fatty acids are usually derived from triglycerides orphospholipids. When they are not attached to other molecules, they are known as "free" fatty acids. Fatty acids are important sources of fuel because, when metabolized, they yield large quantities of ATP. Many cell types can use either glucose or fatty acids for this purpose. In particular, heart and skeletal muscle prefer fatty acids. Despite long-standing assertions to the contrary, brain can use fatty acids as a source of fuel [1][2] in addition to glucose and ketone bodies.
Term
Mitochondria
Definition
Mitochondria are sometimes described as "cellular power plants" because they generate most of the cell's supply of adenosine triphosphate (ATP), used as a source ofchemical energy.[2] In addition to supplying cellular energy, mitochondria are involved in other tasks such as signalingcellular differentiationcell death, as well as the control of the cell cycle and cell growth.[3] Mitochondria have been implicated in several human diseases, including mitochondrial disorders[4] and cardiac dysfunction,[5] and may play a role in the aging process.
Term
Myofibril
Definition
A muscle fiber is a cylindrical cell that has repeating light and dark bands, giving it the name striated muscle.  The striations are attributable toa more basic structural compenent called the myofibril, which runs the length of the muscle.  Each myobifril is composed of a long series of sarcomeres, the fundamental units of muscle contraction.  The sacromeres contact the thick filament myosin and the thin filament actin and is bounded by connective tissue called the Z line.
Term
Sliding filament theory
Definition
according the the sliding filament theory of muscle contraction, the thin actin filaments slide over the thick myosin filaments, pulling the Z lines toward the center of the sarcomere.  In this way the entire muscle shortens, but the contractile proteins do not change size.  ATPase is found in an extension of the thick myosin filament, the crossbridge, which also can find to actin.
Term
Explain how training in a hot and humid environment affects heat tolerance...
Definition

training in a hot and humid environment for as few as 7 - 12 days results in specific adaptations that improve heat tolerance and as a result, lower the trained person's body temperature during submaximal exercise.  Adaptation that improve heat tolerance include:

*increase in plasma volume

*earlier onset of sweating

*higher sweat rate

*reduced salt loss through sweat

*reduced blood flow to the skin

Term
Describe the mechanisms for heat loss during exercise and in hot environments...
Definition
When a person performs steady-state exercise in a warmer environment, the role that evaporation plays becomes even more important.  As environmental temperature increases, the gradient for heat loss by convection and radiation decreases and the rate of heat loss by these processes also decreases.  As a result, evaporation must conpensate to maintain core temperature.
Term
Radiation
Definition

One of 4 processes in which the body loses heat.

heat is transferred from the surface of one object to the surface of another, with no physical contact between the objects.

Heat loss depends on the temperature gradient, that is, the temperature difference between the surfaces of the objects.

When person is seated in a comfortable environment -- about 60% of body heat is lost through radiation to cooler objects.

Term
Conduction
Definition

One of the 4 processes in which a body loses heat.

the transfer of heat from one object to another by direct contact, and like radiation, it depends on a temperature gradient.  Ex a person sitting on a cold, marble bench loses body heat by conduction.

Term
Convection
Definition

One of 4 processes in which a body loses heat.

a special case of conduction in which heat is transferred to air (or water) molecules, which become lighter and rise away from the body to be replaced by cold air (or water). Ex a fan stimulates heat loss by placing more cold air molecules into contact with the skin.

Term
Evaporation
Definition

4th heat-loss mechanism is the evaporation of sweat.

Sweating is the process of producing a watery solution over the surface of the body and evaporation is a process in which liquid water converts to a gas.  This conversion requires about 580 kcal of heat per liter of sweat evaporated.  At rest, approx 25% of heat loss is caused by evaporation -- but during exercise evaporation becomes the primary mechanism for heat loss.

Term
DCER Dynamic Constant External Resistance
Definition

Most common method of resitance training.

Weight does not change but muscle tension can vary significantly 

Term

Muscle Groups at each joint

Hip Joint

Definition

Flexors - iliopsoas, pectineus, rectus femoris (sartorius, tensor fasciae latae, gracilis, adductor longus and brevis)

Extensors - gluteus maximus, biceps femoris, semitendinosus, semimembranosus

Extensors - gleuteus maximus, biceps femoris, semitendinousus, semimembranosus

Abductors - gluteus medius (tensor fasciae latae, iliopsoas, sartorius)

Internal rotators - gluteius maximus, the six deep external rotator muscles (iliopsoas, sartotorius)

Term

Muscle groups at each joint

Spinal Column

*thoracic and lumbar areas

 

Definition

Flexors - rectus abdominis, external oblique, internal oblique

Extensors - erector spinae group

Rotators - internal oblique, external oblique, erector spinae, rotatores, miltifidus

Lateral flexors - internal oblique, external oblique, quadratus, lumborum, miltifidus, rotatores (erector spinae group)

Term

Muscle groups at each joint

Lumbosacral joint

Definition

Anterior pelvic tilters - iliopsoas (rectus femoris)

Posterior pelvic tilters - rectus abdominis, internal oblique (external obliue, gluteus maximus)

 

Term

Muscle groups at each joint

wrist joint

 

Definition

Flexors - flexor carpi ulnaris, flexor carpi radialis (flexor digitorum superficialis and prfundus)

Extensors - extensor carpi ulnaris, extensor carpi radials longe and brevis (extensor diditorum)

Abductors (radial flexors) flexor carpi radialis, extensor carpi radialis longus and brevis (extensor pollicis)

Adductors (ulnar flexors) flexor carpi ulnaris, extensor carpi ulnaris

Term

Muscle groups at each joint

Radiolnar joint

Definition

 

Pronators - pronator quadratus, pronator teres, brachioradialis

Supinators - supinator, biceps brachi, brachioradialis

Term

Muscle groups at each joint

Elbow Joint

Definition

Flexors - brachialis, biceps brachii, brachioradialis (pronator teres, flexor carpi ulnaris and radialis)

Extensors - triceps brachi (Anconeus, extensor carpi ulnaris and radialis)

Term

Muscles groups at each joint

Shoulder girdle (scapulothoracic joint)

Definition

Protractors - serratus anterior, pectoralis minor

Retractors - middle fibers of trapezius, rhomboids (uppand and lower fibers of trapezius)

Upward rotators - upper and lower fibers of trapezius, serratus anterior

Downward rotators - rhomboids, pectoralis minor

Term

Muscle groups at each joint

Shoulder joint (glenchumeral joint)

Definition

Elevators- levator scapulae, upper fibers of the trapezius rhomboids

Depressors - lower fibers of trapezius, pectoralis minor

Flexors - anterior deltoid, clavicular portion of pectoralis major (short head of biceps brachii)

Extensors - sternal portion of pectoralis major, latissimus dorsi, teres major (posterior deltoid, long head of triceps brachii, infraspinatus/teres minor

Abductors - middle deltoid, supraspinatus (anterior deltoid long head of bicep brachii)

Adductors - latissimus dorsi, teres major, sternal portion of pectoralis major (short head of bideps brachii, long head of triceps brachii)

External rotators - infraspinatus,*teres minor*(posterior deltoid) 

Internal Rotators - pectoralis major, subscapularis (latissimus dorsi, teres major (anterior deltoid, supraspinatus*)

Horizontal adductors - both portions of pectoralis major, anterior deltoid

Horizontal abductors - latissimus dorsi, teres major, infraspinatus, teres minor, posterior deltoid.

Term
Discuss common errors in execution of locomation, throwing and cycling...
Definition

common mechanical errors in locomotion include running with stiff legs, swinging the arms across the trunk, lifting too high off the ground and slapping the feet.

Most common mechanical errors in throwing and striking are insufficient trunk rotation and poor timing amount the trunk, hip and upper-limb movements.

Cycling - with toe clips - riders can use the hip flexors and angle dorsiflexors to help return the pedal to the up position.

Term

Energy

Several kinds of energy exist in biological systems...

Definition

Electrical energy in nerves & muscles

Chemical energy in synthesis of molecules

Mechanical energy in the contraction of muscle

Thermal energy derived from all of the processes that helps maintain body temperature.

Radiant energy from the sun - suns energy is trapped within the chemical bonds of plant food molecules.

Term
explain how muscle produces energy aerobically...
Definition

Long-term sources of energy involve the products of ATP from a variety of fuels -- require oxygem, aerobic energy.  Primary fuels include muscle glycogen, blood glucose, plasma free fatty acids, and intramuscular fats.  Protein very small -- focus on carbohydrate and fat.  Glucose is broken down into glycolysis and taken into the mitochondria and enters the Krebs cycle.  Fats are taken into the mitochondria where they are also broken down to acetyl CoA which again enters the Krebs cycle. - process is called oxidative phosphorylation.

ATP production via aerobicd mechanisms is slower -- may be 2-3 min before ATP needs of the cell are met.

Term
Explain how muscle produces energy anaerobically...
Definition

Immediate sources of energy

1.  ATP stored in muscle meet energy demands for maximal effort for about 1 second.

2.  Phosphocreatine (PC) - also stored in muscle -- most important immediate source - lasts about 3-5 seconds when muscle working maximally.

Short Term

3.  muscle fibers break down glucose to produce ATP.  Glucose obtained from blood or muscles glycogen store.  Short term energy source primary for events involveing maximal work lasting about 2 minutes.

Term
Describe the structures of skeletal muscle, and explain the sliding filament theory of muscle contraction...
Definition
A muscle contracts when ATP is split to form a high-energy myosin-ATP crossbridge, the myosin-ATP crossbridge binds to actin and releases energy, the crossbridge moves and pulls actin toward the center of the sarcomere, and finnaly, ATP binds to and releases the cross-bridge from actin to start contracting again.  Calcium release from the SR blocks inhibitory proteins (troponin and tropomyosin) and allows the crossbridge to bind to actin to begin moving.  Relaxation occurs when calcium is pumped back into the SR and ATP binds to the crossbridge.
Term
Explain the roles of different types of muscle fibers in producing power, speed, endurance and metabolism...
Definition
Muscle fibers differ in speed of contraction, force and resistance to fatigue. Type I fibers are slow, generate low force and resist fatigue.  Type IIa fibers are fast, generate high force and resist fatigue.  Tpye IIx fibers are fast, generate high force and easily fatigue.
Term
Describe tension development in muscle in terms of twitch, summation and tetanus...
Definition

Tension generated by a muscle depends on more than fiber type.  

*when a single stimulus excites a muscle fiber, a single, low-tension twitch results (contraction followed by relaxation)

If frequency of stimmulation increases, muscle fibers can't relax between stimuli -- this process is summation.  

Further increase in frequency of stimulation results in contractions fusing togehter in smooth contraction called tetanus.

Term
Describe recruitment of muscle fiber types in exercises of increasing intensity...
Definition

The order is from most to least oxidative, from the slowest to the fastest fiber (type I to type IIa to type IIx).

Chronic, light exercise (less than 40% VOx max) only recruits type I fibers

moderate to vigorous exercise requires type IIa fibers.

exercise beyond 70% VO2 max involves all fiber types.

Term
Respiratory Quotient (RQ)
Definition
The ratio of CO2 production (vCO2) to oxygem consumption (vO2) at the cell is called the respiratory quotient (RQ).
Term
Respiratory Exchange Ratio (R)
Definition

Because vCO2 and vO2 are measured at the mouth rather than at the tissue - this ratio is called respirator exchange ratio.  

Ratio tells us what type of fuel is being used during exercise.

R=vCO2/vO2

Term
Discuss the various fuels for muscle work, and how exercise intensity and duration influence the respiratory exchange ratio...
Definition

Fuel utilized during exercise -- carbohydrate (muscle glycogen and blood glucose) and fat (adipose tissue and intramuscular fat)

When R-1 - 100% of energy is derived from carbohydrate - 0% from fat.

When 4=0.7 the reverse is true.

When R=0.85 approx 50% of energy comes from both.

As exercise intensity increases - R increases indicating carbs play a bigger role in generating ATP.

During prolonged moderately strenuous exercise, R decreases over time, indicating that fat is being used more than carbs.

Term
Oxygen Deficit
Definition
the volume of oxygen missing in the first few minutes of work.
Term
Steady State
Definition

When the uptake of oxygen levels off during submaximal work, the oxygen uptake value represents the steady-state oxygen requirement for the activity.  

At this point, the ATP need of the cell is being met by the aerobic production of ATP in the mitochondria of the muscle on a pay-as-you go basis.

Term
Excess Postexercise Oxygen Consumption (EPOC)
Definition

When a person stops running, the ATP need of the muscles that were involved in the activity suddenly drops toward the resting value.  The oxygen uptake decreases quickly at first, then more gradually approaches the resting value.  This elevated oxygen uptake during recovery from exercise is EPOC.

Also called oxygen debt and oxygen repayment.

Some extra oxygen used to make ATP and bring PC store back to normal.

Term
GXT - monitoring
Definition

Cardiovascular - ECG, HR, BP

respiratory variables - pulmonary ventilation, respiratory frequency

Metabolic variables - oxygen uptake, blood lactic acid levels.

Term
Explain how vO2 Max is influenced by varying factors, including sex, age, heredity, training, altitude, carbon monoxide, and cardiovascular and pulmonary disease...
Definition
Maximal oxygen uptake vO2 max, is the greatest rate at which O2 can be delivered to working muscles during dynamic exercise.  vO2 max is influenced by heredity and training, decreases about 1% per year with age, and is about 15% lower in women compared with men.  vO2 max is lower at high altitudes, and carbon monoxide in the blood decreases vO2 max because it binds to hemoglobin and limits oxygen transport.  Cardiovascular and pulmonary diseases lower vO2mas, however, people with CVD can attain large improvements in vO2 max through endurance training.
Term
Define ventilatory threshold and lactate threshold, and how they serve as indicators of fitness adn predictors of endurance performance...
Definition
The points at which the blood lactic acid concentration and the pulmonary ventilation increase suddenly during GXT are called the lactate and ventilatory thresholds, respectively.  These typically occur between 50%-80% vO2max. The lactate and vintilatory thresholds are good predictors of performance in endurance events.
Term
Stroke Volume
Definition
the volume of blood pumped by the heart per beat (SV).
Term
Cardiac Output (Q)
Definition
is the volume of blood pumped by the heart per minute and is calculated by multiplying the HR (beast/min-1) by the SV (ml/beat-1).
Term
Oxygen Extraction
Definition
the volume of oxygen extracted from each liter of blood.
Term
Systolic blood pressue (SBP)
Definition
increases with each stage until maximum work tolerance is reached.  At this point SBP might decrease.  A fall in SBP with an increase in work rate is used as an indicator of maximal cardiovascular function and can aid in determining the end point for GXT.
Term
Diastolic blood pressure (DBP)
Definition
tends to remain about the same or decrease during GXT.
Term
Explain how HR, SV, Cardiac Output and oxygen extraction change druing a GXT and during training...
Definition
During acute exercise, HR increases linearly with work rate once the HR reaches 110 beats/min.  During exercise in the upright posisiton, SV increases until an intensity of about 40% vO2max is reached.  Cardiac output (HR/SV) increases linearly with work rate.  Endurance training reduces HR and increases SV at rest and during submaximal work, in addition, maximal cardiac output is greater, because SV increases with no change or a slight decrease in maximal HR.  Variations in vO2max across the population are attributed primarily to differences in maximal SV.  Half of the increase in vO2max attributable to endurance training is a result of an increase in maximal SV, the other half is attributable to an increase in oxygen extraction.
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