Term
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Definition
Alteration of muscle length surrounding a joint
Pg. 4 |
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Term
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Definition
functional, anatomy, functional biomechanics, and motor behavior
Pg. 4 |
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Term
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Definition
The condition of being considerably overweight,
- A person with a BMI of 30 or greater, or
- A person that is 30lbs over the recommended weight for their height
- Associated with cardiovascular disease
Pg. 5 |
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Term
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Definition
Refers to a person:
- BMI of 25 to 29.9, or
- Who is between 25-30 lbs over the recommended weight for their height
Pg. 5 |
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Term
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Definition
Also known as cholesterol and tryglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL-good one) and low-density lipoproteins (LDL - bad one)
Pg. 5 |
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Term
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Definition
- Definition: Incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care
- Asthma, cancer, diabetes, heart disease
- Widespread and rising rapidly in US in past three decades
-Cause: Lifestyle choices and lack of access or emphasis on preventive care
- Estimates pg 5
Pg.5 |
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Term
Desirable BMI
(adults over 20yrs) |
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Definition
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Term
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Definition
BMI = 703 x weight(lb)/ height (in)
or
BMI = weight (kg)/height (m)
pg.5 |
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Term
| Risks of excessive body weight |
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Definition
Cardiovascular disease, type 2 diabetes, high cholesterol, osteoarthritis, some types of cancer, pregnancy complications, shortened life expectancy, and decreased quality of life
P.5 |
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Term
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Definition
- HDL: good
- LDL: bad
- Healthy: 200 mg/dL
- Borderline high: 200-230 mg/dL
- High risk: 240 mg/dL
- Alarmingly, 50% of adults have 200mg/dL or higher
P.5 |
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Term
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Definition
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins
- Blood glucose (sugar) is unable to enter cells either because the pancreas is unable to produce insulin or the cells have become insulin resistant
pg. 6 |
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Term
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Definition
- "juvenile diabetes" symptoms appear in childhood
- Pancreas is not producing insulin, thus blood sugar is not delivered to the cells, resulting in "hyperglycemia" or high blood sugar
Pg 6 |
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Term
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Definition
- Related to obesity, particularly abdominal obesity
- Produce adequate amounts of insulin, however their cells are resistant and do not allow insulin to bring adequate amounts of blood sugar (glucose) into the cell
- Used to be only adults, but now half of the cases are being diagnosed in children
p.7 |
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Term
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Definition
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability
P. 7
- Not only mean a person is out of breath when climbing stairs or they are overweight |
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Term
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Definition
- The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement
- Most training programs should enrich it by emphasizing mnultiplanar movements (or movements in all directions) through the full muscle action spectrum (concentric acceleration, eccentric deceleration, and isometric stabilization)
p.8 |
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Term
| Proprioceptively Enriched Environment |
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Definition
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms
p.8 |
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Term
| Physiologic Benefits of OPT Model |
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Definition
- Improves cardiorespiratory efficiency
- Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
- Increases metabolic efficiency (metabolism)
- Increases tissue tensile strength (tendons, ligaments, muscles)
- Increases bone density
Pg. 9 |
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Term
| Physical Benefits of the OPT Model |
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Definition
- Decreases body fat
- Increases lean body mass (muscle)
Pg. 9 |
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Term
| Performance Benefits of the OPT Model |
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Definition
- Strength
- Power
- Endurance
- Flexibility
- Speed
- Agility
- Balance
Pg. 9 |
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Term
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Definition
Smaller divisions of training progressions that fall within the three building blocks of training (stabilization, strength and power)
Pg. 9 |
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Term
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Definition
Levels of Training:
- Stabilization
- Phase 1: Stabilization Endurance
2. Strength
- Phase 2: Strength Endurance
- Phase 3: Hypertrophy
- Phase 4: Maximal Strength
3. Power
- Phase 5: Power
Pg. 9 |
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Term
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Definition
A muscle's ability to contract for an extended period
Pg. 10 |
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Term
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Definition
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
Pg. 10 |
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Term
| Stabilization and Neuromuscular Efficiency |
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Definition
Obtained by having the appropriate combination of proper alignment (posture) of the human movement system (kinetic chain) and the stabilization strength necessary to maintain that alignmment
- Use the proprioceptively enriched exercises and progressions
Pg. 10 |
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Term
| Goals of Stabilization Endurance Training/Phase 1 |
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Definition
- Improve muscular endurance
- Enhance joint stability
- Increase flexibility
- Enhance control of posture
- Improve neuromuscular efficiency (balance, stabilization, muscular coordination)
Pg.10 |
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Term
| Training Strategies of Stabilization Endurance Training/Phase 1 |
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Definition
- Training in unstable, yet controllable environments (proprioceptively enriched)
- Low loads, high repetitions |
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Term
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Definition
| The muscle that acts as the initial main source of motive power |
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Term
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Definition
Increase muscle size
- Achieved at strength level
Pg.10 |
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Term
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Definition
Lifting heavy loads
- Achieved at strength level
Pg. 10 |
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Term
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Definition
Set of two exercises that are performed back-to-back, without any rest in between
ie: Chest
- Strength exercise: barbell bench press
- Stabilization Exercise: stability ball push up
ie: Legs
- Strength exercise: leg press
- Stabilization Exercise: single-leg squat
ie: back
- Strength exercise: seated cable row
- Stabilization Exercise:stability ball dumbbell row
Pg. 11 |
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Term
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Definition
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy Training |
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Term
| Strength Level: Strength Endurance Training/Phase 2 |
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Definition
Goals:
- Improve stabilization endurance and increase prime mover strength
- Improve overall work capacity
- Enhance joint stabilization
- Increase lean body mass
Training Strategies:
- Moderate loads and repetitions (8-12)
- Superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program
Pg.11 |
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Term
| Strength Level: Hypertrophy Training/Phase 3 |
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Definition
Goal: Designed for maximal muscle growth (such as bodybuilders)
Training Strategies: high volume, moderate to high loads, moderate or low repetitions (6-12)
Pg. 11 |
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Term
| Strength Level: Maximal Strength Training/Phase 4 |
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Definition
Works toward the goal of maximal prime mover strength by lifting heavy loads
Goals:
- Increase motor unit recruitment
- Increase frequency of motor unit recruitment
- Improve peak force
Training Strategies:
High loads, low repetitions (1-5), longer rest periods
Pg. 11 |
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Term
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Definition
-Entered only after successful completion of the stabilization and strength levels
- Emphasizes the development of speed and power
Pg. 12 |
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Term
| Power Level Training/Phase 5 |
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Definition
Goals:
- Enhance neuromuscular efficiency
- Enhance prime mover strength
- Increase rate of force production
Training Techniques:
- Superset: one strength and one power exercise per body part in the resistance training portion of the program
- Perform all power exercises as fast as can be controlled
Pg. 12 |
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Term
|
Definition
- Fitness Assessments
- Flexibility training
- Cardiorespiratory training
- Core training
- Balance training
- Plyometric (reactive) training
- Speed, agility, and quickness training
- Resistance training
- Program design
- Exercise modalities |
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Term
|
Definition
Combination and interrelation of the nervous, muscular, and skeletal systems
- Nerves, muscle and joints
Pg.17 |
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Term
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Definition
Consists of network of specialized cells called neurons that transmit and coordinate signals, providing a communication network within the body
Pg. 17 |
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Term
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Definition
The ability of the nervous system to sense changes in either the internal or external environment
Pg. 18 |
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Term
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Definition
The ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response
Pg. 18 |
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Term
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Definition
The neuromuscular response to the sensory information
Pg. 18 |
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Term
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Definition
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement
Pg. 18 |
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Term
|
Definition
The functional unit of the nervous system
Pg. 18 |
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Term
| Central Nervous System (CNS) |
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Definition
Composed of the brain and spinal cord
Pg. 18 |
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Term
| Peripheral Nervous System (PNS) |
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Definition
Contains only nerves and connects the brain and the spinal cord (CNS) to the rest of the body
Pg. 18 |
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Term
| Primary functions of the nervous system |
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Definition
Sensory, integrative, and motor functions
Pg. 18 |
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Term
| Sensory (afferent) Neurons |
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Definition
Transmit nerve impulses from effector sites (such as muscles and organs) via receptors to the brain and spinal cord
- respond to touch, light and other stimuli and transmit nerve impulses from effector sites (ie muscles, organs) to the brain and spinal cord
Pg. 19 |
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Term
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Definition
Transmit nerve impulses from neuron to another
Pg. 19 |
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Term
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Definition
Transmit nerve impulses from the brain and spinal cord to effector sites such as muscles or glands
pg. 19 |
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Term
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Definition
Sensory receptors responsible for sensing distortion in body tissues
- located in muscles, tendons, ligaments, and joint capsules and include muscle spindles, Golgi tendon organs, and joint receptors
Pg. 21 |
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Term
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Definition
Receptors sensitive to change in length of the muscle and the rate of that change
- Help regulating the contraction of muscles via the stretch reflex mechanism
Pg. 21 |
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Term
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Definition
Receptors sensitive to change in tension of the muscle and the rate of that change
- Activation will cause the muscle to relax, which prevents the muscle from excessive stress or possibly injury
- located at the point where skeletal muscle fibers inset into the tendons of skeletal muscle
Pg. 21 |
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Term
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Definition
Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint
- Act to signal extreme joint positions and thus help prevent injury
- ie: ruffini endings and Pacinian corpuscles
Pg. 23 |
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Term
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Definition
The body's framework, composed of bones and joints
Pg. 24 |
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Term
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Definition
Provide a resting ground for muscles and protection of vital organs
- Two functions: act ans perform as levers when acted on by muscles, second function relative to movement is to provide support (pg25)
Pg. 24 |
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Term
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Definition
Junctions of bones, muscles, and connective tissue at which movement occurs. Also known as articulation
Pg. 24 |
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Term
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Definition
Portion of the skeletal system that consists of the skull, rib cage, and vertebral column (aprox 80 bones)
Pg. 24 |
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Term
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Definition
Portion of the skeletal system that includes the upper and lower extremities
Pg. 24 |
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Term
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Definition
The process of resorption and formation of a bone
- the bone is constantly removed throughout life through this process
Pg. 25 |
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Term
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Definition
Special cells that break down old bone tissue and removes them during resorption
Pg. 25 |
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Term
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Definition
Special cells that laids down new bone tissue to replace the old one during bone formation
Pg. 25 |
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Term
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Definition
The end of long bones, which is mainly composed of cancellous bone, and house much of the red marrow involved in the red blood cell production. They are also one of the primary sites for bone growth
Pg. 26 |
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Term
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Definition
The shaft portion of the long bone and is predominantly compact bone (although the inside is hollow)
- Principal role is support
Pg. 26 |
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Term
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Definition
The region of the long bone connecting the diaphysis to the epiphysis. It is a layer of subdividing cartilaginous cells in which growth in length of the diaphysis occurs
Pg. 26 |
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Term
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Definition
A dense membrane composed of fibrous connective tissue that closely wraps (invests) all bone, except that of the articulating surfaces in joints, which are covered by synovial membrane
- Its inner surface provides the materials for nutrition repair and facilitates growth in the diameter of the bone
- Plays fundamental role in movement by providing the point of attachment for tendons
Pg. 26 |
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Term
|
Definition
The central cavity of bone shafts where marrow is stored (predominantly composed of adipose tissue and serves as useful energy reserve)
Pg. 26 |
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Term
| Articular (hyaline) cartilage |
|
Definition
Cartilage that covers the articular surfaces of bones
- Along with synovial fluid, helps reduce friction in freely movable (synovial joints)
- Fundamental for smooth joint action
Pg. 26 |
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Term
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Definition
Flattened or indented portions of the bone, which can be muscle attachments sites
- Two kinds: fossa and sulcus
Pg. 28 |
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Term
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Definition
Projections protruding from the bone where muscles, tendons, and ligaments can attach
Pg. 28 |
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Term
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Definition
A series of irregularly shaped bones called vertebrae that houses the spinal cord
Pg. 29 |
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Term
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Definition
Joint motion
- Three types: roll, slide, and spin
Pg. 31 |
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Term
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Definition
Joints that are held together by a joint capsule and ligaments and are most associated with movement in the body
Pg. 32 |
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Term
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Definition
Joints that do not have a joint cavity, connective tissue, or cartilage
Pg. 34 |
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Term
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Definition
Primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement
-Primarily made up of a protein called collagen with varying amounts of a second protein called elastin
- Characterized by having poor vascularity (blood supply) meaning they dont heal well and slower to adapt to stresses pressed on the body (ie exercise)
Pg. 35 |
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Term
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Definition
Series of muscles that moves the skeleton
Pg. 36 |
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Term
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Definition
A layer of connective tissue that is underneath the fascia and surrounds the muscle
Pg. 37 |
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Term
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Definition
The connective tissue that surrounds fascicles
Pg. 37 |
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Term
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Definition
The deepest layer of connective tissue that surrounds individual muscle fibers
Pg. 37 |
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Term
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Definition
Structures that attach muscles to bone and provide the anchor from which the muscle can exert force and control the bone and joint
- Have poor vascularity, which leaves the susceptible to slower repair and adaptation
Pg. 38 |
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Term
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Definition
The functional unit of muscle that produces muscular contraction and consists of repeating sections of actin and myosin
Pg. 38 |
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Term
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Definition
The contraction of muscle generated by neural stimulation
Pg. 38 |
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Term
|
Definition
A motor neuron and all of the muscle fibers it connects
- The point at which the motor neuron meets an individual muscle fiber is called the neuromuscular junction (nerve to muscle. This junction is actually a small gap between the nerve and muscle fiber often called a synapse
Pg. 39 |
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Term
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Definition
Chemical messengers that cross the neuromuscular junction (synapse) to transmit electrical impulses from the nerve to the muscle
Pg. 39 |
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Term
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Definition
The three systems within the human body responsible for human movement: nervous, skeletal and muscular systems
- All must work together or be linked (chain) to produce motion (kinetic) or human movement
Pg.23 |
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Term
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Definition
| Often considered a component of eith the axial or appendicular system and is actually a link between the two systems |
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Term
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Definition
- A common bone depression
- ie: supraspinous or infraspinous fossa located on the scapulae (shoulder blades) These are the attachment for the supraspinous or infraspinous muscles, respectively
Pg.28 |
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Term
|
Definition
- A groove in a bone that allow soft tissue (ie tendons) to pass through
- ie: intertubercular sulcus located between the greater and lesser tubercles of the humerus (upper arm bone) this is commonly known as the groove for the BICEPS TENDON
Pg.28 |
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Term
|
Definition
Process, condyle, epicondyle, tubercle, and trochanter
- Example of these processes include the spinous processes found on the vertebrae and the acromion and coracoid processes found on the scapulae
Pg.28 |
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Term
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Definition
- a joint rolls across the surface of another much like a tire of a bicycle rolls on the street
- ie: Femoral condyles moving (rolling) over the tibial condyles during a squat
pg.32 |
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Term
|
Definition
- A joint's surface slides across another much like the ride of a bike skidding across the street
- ie: the tibial condyles moving (sliding) across the femoral condyles during a knee extension
pg.32 |
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Term
|
Definition
- Joint surface rotates on another much like twisting the lid off a jar
- ie: head of the radius (a bone of the forearm) rotating on the end of the humerus during pronation and supination of the forearm
Pg.32 |
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Term
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Definition
- Resistance training
- Walking
- Body weight squats
- Push ups
- Jogging
- Climbing stairs
- Dancing
Pg.36 |
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Term
| Not- weight bearing exercises |
|
Definition
- Swimming
- Bicycling
(although they are great cardiovascular and weight control exervises they are not the best for exercising your bones)
pg. 36 |
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Term
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Definition
Multiple bundles of muscle fibers held together by connective tissue
Pg.37 |
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Term
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Definition
Motor units cannot vary the amount of force they generate, they either contract maximally or not at all
- As a result, the overall strength of a skeletal muscle contraction will depend on the size of the motor unit recruited (how many muscle fibers are contained within the unit) and the # of motor units activated at a given time
Pg. 41 |
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Term
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Definition
Act as prime movers (they are responsible for a particular movement)
- ie: the gluteus maximus is an antagonist for hip extension |
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Term
|
Definition
Assist prime movers during movement
- ie: the hamstring complex and the erector spinae are synergistic with the gluteus maximus during hip extension
Pg.43 |
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Term
|
Definition
Support or stabilize the body, whereas the prime movers and the synergists perform movement patters
- ie: the transversus abdominis, internal oblique, and multifidus (deep muscles in the low back) stabilize the low back, pelvis and hips (lumbo-pelvic-hip complex) during hip extension
Pg.43 |
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Term
|
Definition
Helps regulate energy and glucose metabolism in the body.
- elevated levels of glucose after a meal triggers the release of insulin
pg.45 |
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Term
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Definition
Hormone secreted by pancreas that helps regulate glucose levels
- Its effect is oposite of insulin, as it functions to raise blood glucose levels by triggering the release of glycogen stores from the liver (glycogen is the stored form of glucose)
p.45 |
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Term
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Definition
Consists of host organs (known as glands), chemical messengers (or hormones), and target (or receptor) cells
- Major organs include the hypothalamus, pituitary, thyroid, and adrenal glands
pg.47 |
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