SPICES

• Social Health
• Physical Health
• Intellectual Health
• Cognitive Health
• Emotional Health
• Spiritual health

1. Cardiorespiratory Conditioning
2. Muscular Endurance
3. Muscular Strength
4. Flexibility
5. Body Composition

knowledge, attitude, beliefs, values, perceptions

*cannot be altered*

skills, resources, physical & mental capabilities

*cannot significantly alter*

movement away from the body or body part's midline

*lifting arm up to the horizontal position at your side

movement toward the body part or body parts midline

*lowering your arm from the horizontal postion back down to side

load on the muscle is greater than the generated tension = no movement

*no joint movement and length of muscle stays the same

muscle belly to decrease/shorten in length, angle in joint decreases

*positive*

muscle belly to increase/lengthen in length, angle at joint increases

*negative*

-divides right and left side, lies vertically

-flexion/extension

-squat, bicep curl, lunge, walking

-divides front half from back high, lies vertically

-abduction/adduction

-lat raise, pull-down, side bends

-divides below and above parts, lies horizontally

-internal/external rotation

-rotation at waist, bench press

• Long Bones
• Short Bones
• Flat Bones
• Irregular Bones
• Sesamoid Bones

• Highest degree of freedom
• Movement in 3 planes
• Shoulder, hip

• "Cylindrical Joint"
• Moves in 1 plane
• Allows for flexion & extension
• Knee, Elbow, Ankle

• "Cylindrical Joint"
• Rotary Joint"
• Neck, Elbow

• "sliding" or "plane" joint
• Allows sliding and twisting movements
• movement limited by tighter joint capsules
• Hand, Foot, Spine

• Movement in 2 planes
• Allows for Flexion & Extension
• Little Rotational movement
• Thumbs

• "Ellipsoidal"
• Movement in 2 planes, angular movement on 2 axes
• No rotational movement
• Fingers, Jaw

• AGONISTS
• contract to create the ROM in a joint, primarily responsible for movement
• Applied to
• Concentric Contraction:shortening
• & Eccentric Contraction: Lengthening

• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

• Biceps Femoris
• Semitendinosus
• Semimembranous

• Rectus Abdominis
• External Obliques
• Internal Obliques
• Transversus Abdominis

Flat, long muscle extending the entire length of the abdomen

Fuction: Lumbar Spine Flexion

largest and outermost (superficial) muscles of the abdomen

Main Function: bilateral flexion of the trunk, lateral flexion of the trunk to the same side, Unilateral rotation of the torso to the opposite side

runs below (deep) and perpindicular to the external obliques

Main Function: bilateral flexion of the trunk, lateral flexion of the trunk to the same side, unilateral rotation of the torso to the same side

runs below (deep) the internal obliques, it is the innermost muscle of the abdomen

Main Function: Stabilizes trunk

tissue is what gives the 'shredded' appearance in extremely lean athletes or bodybuilders

Sheath of connective tissue that holds bundles of muscle fibers together (inside the epimysium)

"Deep Fascia"

Connective, fibrous & elastic sheath that surrounds an entire muscle

Actin slides over myosin, the space between the H-zone & I-band decreases, pulling the Z-lines closer together

used to describe this muscle contractile process, repetitive cycle of thin filaments sliding over thick filament generating tension in the muscle

Stays Constant: weight/tension

Varies: speed/reps

Gains: strength & power

Stays Constant: position of the joint

Varies: tension (true max)

Gains: Strength

Stays Constant: Speed of Movement

Varies: Force/tension & reps

Gains: power and speed

Activity: Marathon/Endurance

Contraction speed: slow (long duration)

Myoglobin: high

GLycogen: low

Rate of Fatigue: low

# of Fibers: small

Capilaries: Many

Fuel/Oxygen: ATP-Fat/yes

Activity: basketball, short run

Contraction Speed: Fast (short duration)

Myoglobin: High

Glycogen Store: intermediate

Rate of Fatigue: Intermediate

#of Fibers: Moderate to Large

Capillaries: Many

Fuel/Oxygen: ATP-Carb/Some

Activity: High Jump/Spring, Powerlifting

Contraction speed: fast (short duration)

Myoglobin: Low

Glycogen Store: High

Rate of Fatigue: High (quickly)

# of Fibers: Large

Capillaries: Few

Fuel/Oxygen: ATP/No

"power training"

form of strength training where the athlete lifts, accelerates, & immediately releases the weight; forces recruitment of fast twitch muscle fibers

Occurs if resistance is so great that the contractile components fail

• immediate energy stores rapidly deplete
• nervous input is no longer effective
• causes the greatest amount of muscle damage

occurs when the contractile components are failing at the same time that the short term energy stores are depleted

• results in adaptation through the building of new myofibril & mitochondria

occurs as a result of depleted energy stores & a subsequent excessive accumulation of lactic acid

• result in adaptation through the increased storage of energy & the building of new mitochondria

Right atrium to Right ventricle to pulmonary artery to lungs

Pulmonary venules to pulmonary veins to lest atrium

Left atrium to left ventricle to aorta to body

Veins to vena cava to right atrium

the time during which the left & right ventricles contract & eject blood into the aorta & pulmonary artery

• aortic & pulmonic valves open
• Atrioventricular valves closed (no blood into ventricles

time when the ventricles are relaxed and blood is going from the left & right atrium into the left & right ventricles

Atria contract at the end 

120-129

AND

Less than 80

130-139

OR

80-89

140 or higher

OR 

90 or higher

180 or higher

AND/OR

Higher than 120

actual volume of blood pumped from the left ventricle in one beat

End Diastolic volume - end systolic volume

the volume of blood being pumped in one minute

= stroke volume x heart rate