NASM PES Study Cards
what is the dietary reference intake for protein
0.8 g/kg a day
What is the recommended protein intake for a sedentary adult?
0.8g/kg body weight (0.4g/lb)
Daily recommended fat intake
20-35% of total caloric intake; 20-25% for athletes
Low Carb Diets
21% -42% South Beach Diet Zone Diet Abs Diet Testosterone Diet Carbohydrate addict diet
Axial Scapular Muscles
Have attachments at the axial skeleton(spine and rib cage) and the scapula. *Only acts on the scapula*
Carbohydrates
Organic compounds that are broken down into simple surgars and used as a source of energy for all bodily functions and muscular exertion.
Pronation Distortion Syndrome: Lengthened Muscles
Postural disorder characterized by muscles that lost their ability to generate tension and results in weakness; Anterior Tibialis, Posterior Tibialis, Vastus Medialis, Gluteus Medius, Gluteus Maximus
Stabilization/Endurance Reps, Sets, Intensity, Tempo, Rest
Reps: 12-20 Sets: 1-3 Intensity: 50-70% Tempo: slow 4/2/1 Rest: 0 sec. -1.5min.
Motor Unit
The connection of ONE MOTOR neuron and all of the muscles it innervates
Local stabilization system, global stabilization system, movement system
The core musculature system:
Elasticity
The spring-like behavior of connective tissue that enables the tissue to return to its original shape or size when forces are removed.
Excess Post - Exercise oxygen Consumption.
The state in which the body metabolism is elevated after exercise to keep generating ATP.
Zone 2 (80-85%)
The zone which is used to increase anaerobic and aerobic capacity by straddling the (anaerobic and aerobic) systems:
Upper Crossed Syndrome: Short Muscles
Theses muscles has loss their elasticity and are tight; Upper Trapezius, Levator Scapulae, Sternocleidomastoid, Scalenes, Latissimus Dorsi.
Force
When a limb generates enough power to either accelerate another object or decrease that object's speed.
All-or-None Principle
When a muscle fiber is stimulated to contract, the entire fiber to contract, the entire fiber contracts completely.
Stretch reflex mechanism
When a muscle is stretched the impulse sent to the spinal cord responses to contract the muscle.
Myotatic Stretch Reflex
When a muscle is stretched very quickly, the muscle spindle
Altered Reciprocal Inhibition
When a tight muscle, causes decreased neural drive to its functional antagonist
Steady state
When all the body energy is being met aerobically
troponin
a complex of three regulatory proteins that is integral to muscle contraction in skeletal and cardiac muscles
nervous system
a conglomeration of billions of cells psecifically designed to provide a communication network within the human body;
Nervous system
a conglomeration of billions of specialized cells designed to provide a communication network within the body
fascia
a connective tissue that binds muscles into separate groups
axon
a cylindrical projection from the cell body that transmits nervous impulses to other neurons or effector sites
Periosteum
a dense membrane composed of fibrous connective tissue that wraps all bone, except articular surfaces
Osteoporosis
a disease of bones in which bone mass and density is reduced resulting in fatigue.
Cardiovascular system
a system composed of heart, blood, and blood vessels
Glycemic Index Levels
High Greater than< 70-105 Moderate 56 -69 Low Least than > 55-10
General warm up
Low intensity exercises.. not related to more intense exercises
Diabetes
Metabolic disorder in which the body doesn't produce enough insulin (Type 1) or Where the body doesn't respond normally to the insulin that is made (Type 2).
Force-Couple Relationship
Muscle groups producing force together to create movement of a joint
If a muscle is stretched...
Muscle spindles respond, causing the agonist to quickly contract
Rhomboids, mid/lower trapezius, rotator cuff
Muscle(s) is (are) Most likely underactive allowing and athlete's arms to fall forward during an Overhead Squat:
Flexibility Continuum
Corrective Flexibility,Active Flexibility, Functional Flexibility
Lipids
One gram of fat yields approximately 9 calories. Acts as carriers of vitamins A,D, E,K. Average Adult Fat Intake 20 to 35% Athlete Fat Intake 20% to 25% of total calories from fat
Middle Deltoid
Concentrically accelerates shoulder abduction
Posterior Deltoid
Concentrically accelerates shoulder extension and external rotation. Also horizontal extension/abduction of the shoulder
Latissimus Dorsi
Concentrically accelerates shoulder extension, adduction and internal rotation
Infraspinatus
Concentrically accelerates shoulder external rotation
Pectoralis Major
Concentrically accelerates shoulder flexion, horizontal adduction, an internal rotation
Subscapularis
Concentrically accelerates shoulder internal rotation
Teres Major
Concentrically accelerates shoulder internal rotation,adduction, and extension
Pectoralis Minor
Concentrically protracts the scapula
All of the following are potential adverse effects of androgenic-anabolic steroid use EXCEPT: impaired glucose tolerance stroke increased HDL-cholesterol ance
increased HDL-cholesterol
cardiorespiratory training adaptions
increased VO2 max
Quickness
involves the ability to assess visual, auditory or kinesthetic stimuli to provide the appropriate physical response as fast as possible (hitting a baseball, swim start, swerving a car, etc.)
arterioles
medium-sized artereries that further divide into smaller arteries
lateral subsystem
muscles act within the frontal plane
functional individuality
muscles do have some anatomical individuality, but they lack this
antagonists
muscles that act in direct opposition to prime movers
agonists
muscles that are the primary movers in a joint motion. also known as prime movers
synergists
muscles that assist prime movers during functional movement pattens
synergists
muscles that assist prime movers during functional movement patterns
Movement system
muscles that attach to the spine and/or pelvis to the extremities
upper trapezius, sternocleidomastoid, levator scapulae
possibly overactive when an athlete's head migrates forward during the pushing assessment
gluteus medius, vastus medialis oblique, gluteus maximum
possibly underactive muscles when an athlete's knee moves inward during the single-leg squat assessment
joint mechanoreceptors
receptors located in joints throughout the fibrous capsule and ligaments. these receptors signal joint position, movement and pressure changes.
Muscle spindles
receptors sensitive to change in length of the muscle and the rate of that change.
Golgi tendon organs
receptors sensitive to change in tension of the muscle and the rate of that change
which phase is the single let balance reach exercise appropriate to use?
stabilization endurance training
Synergistic dominance
stabilizing muscles compensating for weak primary movers
the cell body of a neuron is also known as
soma
Autogenic inhibition
the process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
Autogenic inhibition
the process of contracting the opposing (antagonist) muscle group in respond of the agonist. The antagonist muscle contraction will cause the agonist muscle to relax.
Diffusion
the process of getting oxygen from the environment to the tissues of the body
excitation-contraction coupling mechanism
the process of neural stimulation creating a muscle contraction
Static Stretching
the process of passively taking the muscle to a point of tension and holding the stretch for a minimum of 30 seconds. This lengthens tight muscle can result in improved flexibility when performed daily. Causes both autogenic and reciprocal inhibition Static gastrocnemius stretch Static adductor stretch Static latissimus dorsi stretch
Remodeling
the process of resorption and formation of bone
Pattern overload
consistently repeating the same pattern of motion, which may place abnormal stresses on the body
human movement system
consists of the skeletal system (functional biomechanics), the nervous system (motor behavior), and the muscular system (functional anatomy)
Superset System
exercises performed in rapid succession
hight volume resistance exercise can cause cortisol to
exponentially increase during and after training
knowledge of performance
feedback that provides information about the quality of the movement during exercise
what is the rationale for recommending that athletes consume an increased protein intake to recover from intense endurance training?
for nitrogen balance due to increased protein oxidation
Annual plan
generalized training plan that spans 1 year to show when the client will progress between phases
which muscles act to transfer loads between the upper extremity and lower extremity and provide stability between the pelvis and spine?
global core stabilizers
which muscles are most likely underactive and should be strengthened when an athletes knees move inward
gluteus medius, gluteus maximus, vastus medialis oblique
two primary muscle mechanoreceptors include
golgi tendon organ and muscle spindle
Muscle synergies
groups of muscles that are recruited by the CNS to provide movement
coaching method characterized by structuring of questions that engages the athlete in the learning process is a structured progression to achieve greater understanding and therein ability?
guided discovery method
hormones
trigger muscle contractions, stimulate protein and fat synthesis, activate enzyme systems, regulate growth and metabolism, determine how the body physically and emotionally responds to stress
As the stretch intensity increases,the frequency of nerve impulses increases
true
Recovery phase
when the leg swings from the hip while the foot clears the ground
extension
when the relative angle between two adjacent segments increases (at the ankle - plantarflexion)
Type I(Insulin-dependent diabetes):
when there isn't enough insulin created in the body blood sugar begins to rise. These clients blood sugar must be monitored before and after exercise or they will develop a condition called low blood sugar(hypoglycemia).
measures horizontal speed
5-0-5
SAQ Cone Drills
5-10-5 Drill Modified Box Drill T-Drill Box Drill LEFT Drill
Olympic lifts should be inserted into which phases of the OPT model?
5/6
Moderately High Crab Diet
51%-60% RDA Food Pyramid Flat Belly Diet Mediterranean Diet
Marcocycle
52 weeks (Plan all Cycles)
Zone Two HR %
76-85%
60 seconds of rest will allow approximately
85-90% recovery of ATP/CP
What is Zone Three percentage?
86%- 95%
Zone Three HR %
86-95%
Dorsiflexion
Ankle Motion that results in a decrease in the joint angle between the tibia and dorsal(top) surface of the foot
Gliding Joint
Ankle, Wrist, Facets of Spine,
Lower Crossed Syndrome
Anterior tilt to the pelvis (Arched lower back)
Lower Leg Muscles
Contains Anterior Tibialis, Posterior Tibialis, Soleus, Gastrocnemius, Peroneus Longus
Circuit Training
Contains a series of strength training exercises that an individual performs one after the other with a minimal rest.
Which of the following ergogenic aids does not have an acute effect on exercise performance? Caffeine Salt Water Creatine
Creatine
Sagittal plane
Cuts the body into right and left sides. Flexion and extension
Muscles that deal with Inspiration?
Diaphragm, External intercostals, Scalenes, Sternocleidomastoid, Pectoralis Minor.
Daily recommended water intake
14-22 oz 2 hours before exercise; 6-12 oz for every 15-20 minutes of exercise; fluids should be cold; 16-24 oz for every popund of body weight lost after exercise
Alarm reaction, Resistance development, Exhaustion
Stages of the General Adaptation Syndrome (GAS)
Carbs
Starches, fiber, and sugar. Yields 4 kcals. broken down into glucose.
Proprioception
The cumulative neural input from sensory afferents to the central nervous system
Speed
The rate of performance of an activity:
Joint actions of scapula
Elevation, depreession, upward rotation, downward rotation, abduction,adduction, retraction, protraction
Back Muscles
Erector Spinae, Quadratus Loumborum, Multifidus, Latissimus Dorsi,
movement technique, muscle and joint elasticity, stability, strength, and power
Essential components of a well-designed program to improve speed of movement:
Dietary Reference Intake
Estimated Average Requirement Recommended Dietary Allowance Adequate Intake Tolerable Upper Intake
Estimated Average Requirement
Estimated to meet the requirement of half the healthy individuals of a particular group
Rectus Sheath
Fascia that covers rectus abdominis, and acts as an insertion for external oblique
Linea Alba
Fibrous structure that runs down the midline of the abdomen
Joint Classifications
Fibrous, Cartilaginous, Synovial
What is the Straight Percentage Method?
Finds Maximal heart rate by subtracting MAX H.R from there age.
Actions of Elbow Joint
Flexion, Extension. (Sagittal Plane)
Joint Actions of Spine
Flexion, Extention. (Sagittal). Lateral Flexion (Frontal) Rotation (Transverse Plane)
Balance training Sequence
Floor Balance Beam Half foam Foam Pad(Airex) Dynadisc
4 influences of Cardio Training
Initial Aerobic Fitness/ Intensity of their training / Frequency of training/ Duration of training
Alarm Reaction
Initial reaction to a stressor such as increasing oxygen and blood supply to the necessary areas of the body
Sinoatrial (SA) Node
Initiates the electrical impulses that determine the heart rate, also referred to as the pacemaker of the heart.
Core Training Sequence
Intervertebral stability Lumbopelvic stability Functional stability
Joints Actions of Subtalar Joint
Inversion, Eversion. (Frontal)
Pituitary Gland
Located in the brain, Also known as the master gland because it controls the function of the other endocrine glands
EPOC (Excessive Post Oxygen Consumption)
Occurs at the end of the workout when you continue to burn calories while at rest. The longer and/or more intense the more EPOC.
Pronation Distortion Syndrome: Short muscles
Postural disorder characterized by these muscles with a loss elasticity and tightness; Gastrocnemius, Soleus, Peroneals, Adductors, lliotibial head.
Postural Distortion Patterns
Predictable patterns of muscle imbalances.
• Postural distortion patterns
Predictable patterns of muscle imbalances.
30 Seconds
Proper performance of static stretching requires holding the stretch at first point of tension:
5 Types of Bones
Long Bones Short Bones Flat Bones Irregular Bones Sesamoid Bones
What is involved in the postural control system?
Proprioceptive, Vestibular, Visual
Lengthened Muscles of UCS
Rhomboids, Mid Traps/ Lower traps/ Teres Minor, Infraspinatus.
Peripheral heart action system
alternation of upper and lower body exercises
Local stabilization system
muscles that attach directly to the vertebrae and are mostly type I slow twitch muscle fibers, with a high density of muscle spindles.
Global stabilization system
muscles that attach from pelvis to spine
prerequisites for an athlete to possess prior to initiating plyometric exercise into an integrated program
proper levels of flexibility, core strength, balance
the cumulative neural input from sensory afferents to the central nervous system is best defines as:
proprioception
Bones
provide a resting ground for muscles and protection of vital organs
internal feedback
sensory information provided by the body via length-tension relationships, force-couple relationships, and arthrokinematics to monitor movement and the environment
Mechanoreceptors
sensory receptors responsible for sensing distortion in body tissues
chemoreceptors
sensory receptors that respond to chemical interaction (smell and taste)
photoreceptors
sensory receptors that respond to light (vision)
Beta-oxidation
the breakdown of triglycerides into smaller subunits called FFAs to convert FFAs into acyl-CoA molecules, which are then available to enter the krebs cycle and ultimately lead to production of add'l ATP
posture
the capability to maintain alignment within the human movement system via dynamic control
energy
the capacity to do work
motor development
the change in motor behavior over time throughout the lifespan
endomysium
the innermost fascial layer that encases individual muscle fibers
roll (joint) motion
the joint motion that depicts the rolling of one joint surface on another. examples would include that of the femoral condyles over the tibial condyles during a squat
slide (joint) motion
the joint motion that depicts the sliding of a joint surface across another. examples would include the tibial condyles moving across the femoral condyles during a knee extension
transverse abdominis, multifidus, internal oblique, diaphragm, pelvic floor muscles
the joint support system of the lumbo-pelvic-hip complex
atrophy
the loss in muscle fiber size
o Muscle spindles
the major sensory organ of the muscle and are composed of microscopic fibers that lie parallel to the muscle fiber. ________ are sensitive to change in muscle length and rate of length change. o The function of the __________ is to help prevent muscles from stretching too far or too fast.
muscle spindles
the major sensory organs of the muscle that are sensitive to change in length and rate of length change
Motor function
the neuromuscular response to sensory information
flexibility
the normal extensibility of all soft tissues that allows full range of motion of a joint and optimum neuromuscular efficiency throughout all functional movements
Stride Rate
the number of strides taken in a given amount of time or distance
Static Stretching
utilizes autogenic inhibition to increase range of motion
Training Volume
total amount of work performed in a specific amount of time
synergistic dominance
when synergists compensate for a weak or inhibited prime mover in an attempt to maintain force production and functional movement patterns
Balance
when the body is in equilibrium and stationary, meaning no linear or angular movement
drive phase
when the foot is in contact with the ground
support phase
where the runner's weight is carried by the entire foot
Phosphagen System
(Anaerobic) Very limited supply last for 8-10secs. Doesn't need Oxygen
Proper Sprint Mechanics include:
-frontside mechanics -backside mechanics
altering body composition
...
Amenorrheic athletes should automatically increase calcium intakes to a minimum of: 200 mg/day 500 mg/day 1,000 mg/day 1,500 mg/day
1,500 mg/day
Microcycle
1-4 weeks several weeks
Results of loss of ground substance
1. Decreased connective tissue lubrication. 2. Decreased connective tissue inter-fiber distance. 3. Decreased nutrient diffusion 4. Decreased mechanical barrier against bacteria.
Kinetic Chain Checkpoints During Running Movements (4)
1. Foot/ Ankle Complex 2. Knee complex 3. lumbo-pelvic-hip-complex 4. head
what loads are typically recommended for athletes performing resisted speed drills for maximum carryover, because they allow for technique, joint velocities, and loads similar to that for competition?
10% body weight
recommended adequate water intake
130 oz for men & 95 oz for women a day
which phase of the OPT model utilize balance strength exercises
2,3,4
Moderate Carb Diets
43% - 50% Average American Diet
Protein produces the greatest amount of ATP at..
9 calories of energy per gram
Motor Learning
: the utilization of the sensory information and the sensorimotor integration to aid the MHS in the development of permanent neural representations of motor patterns.
a true high intensity workout (90% of HRM requires a respiratory quotient of
>1.0
Distal
A position that referenced far away from the center of body.
Upper Crossed Syndrome (UCS)
A postural distortion syndrome characterized by a forward head and rounded shoulders
Pre-Competition Nutrition
A pre-event meal provides a final opportunity to top up fuel and fluid levels. Should be a meal that provides enough carbohydrates energy and optimal hydration, should allow 3 hours to digest and absorb the carbohydrates.
strength
Ability to exert force against resistance
IIiotibial Band(IT Band)
Acts as a tendon for the TFL. If the IT Band is pulled tight it can cause lateral knee pain
Agonist muscles
Acts as prime movers
ATP
Aerobic exercise requires the body to take oxygen from the atmosphere, deliver it to the lungs, transfer it into the blood, and pump it to the working muscles where it is utilized to oxidize carbohydrates and fats in order to produce:
The three Oxidation systems
Aeroblic Glycolysis, Krebs cycle, the electron transport chain
Pharynx
Air and food share this pathway. It divides into the oesophagus where food enters the stomach. The air goes into the trachea.
AV Bundle
Aka the Bundle of His
3 Levels of Stress Adaptation
Alarm Reaction Resistance Development Exhaustion
Most important part about Circumference?
All about consistency.
Stroke Volume
Amount of blood pumped out during systolic pump
Stroke Volume
Amount of blood pumped out of the heart with each contraction
Thermic Effect of Food
Amount of energy expended as a result of digestion for storage and use.
Resting Metabolic Rate/Basal Metabolic Rate
Amount of energy expended while at rest. Represents the amount of energy to sustain bodily functions such as blood circulation, respiration and temperature regulation. The difference between the two is the measurement type
Obesity
An Individual that has a Body Mass Index 30 or greater; a person that is 30 pounds or greater over the recommended weight according to their height.
Sagittal plane
An divider of the body stright down the middle of the body. It splits the body into a left and right.
Talocrural Joint
Ankle Joint
Slow (4/2/1)
Appropriate repetition tempo for core-stabilization exercises:
Types of Synovial Joints
Ball and socket, Hinge, Gliding, Saddle, Pivot, Ellipsoid
Very Low Carb Diets
Below <21% Atkins Diet Protein Power Plan Ketogenic Diet
Wolff's Law
Bones in a healthy person or animal will adapt to the loads it is placed under.
Structures of the Respiratory Pump
Bones, Muscles ( Inspiration and Expiration)
Muscle Synergies
CNS recruits muscles as groups to provide movement
Caffeine effects...
CNS, heart, and skeletal muscles
Pronation Distortion Syndrome
Client has flat feel and adduction internally rotated knees.
Associative
Client is practicing skill and using feedback to perfect it
Lower Extremity Strength Assessment
Client should perform 8-10 reps on the initial set and gradually increase weight and decrease reps. Until max is reached.
Peroneus Longus
Concentrically plantarflexes and everts the foot
Bracing
Contracted abdominals, lower back, and buttock muscles.
Mitral( Left side)
Controls blood flow from the right ventricle into the pulmonay arteries
What is the first phase of quickness training?
Coordination
Core-power exercises
Core exercises that are designed to improve rate of force production of the core musculature, preparing an athlete to stabilize and to generate force dynamically at more functionally applicable speeds:
hormone precursers
DHEA, androstenedione, 5-hydroxytryptophan
Which athletes have the greatest risk for low vitamin D status? Caucasian athletes with frequent sun exposure Darker skin athletes with limited sun exposure Athletes who eat a diet rich in whole foods Athletes who take a vitamin D supplement
Darker skin athletes with limited sun exposure
Pushing/Pulling: Head Migrates Forward: Underactive Muscules
Decreased Activity in Deep Cervical Flexors
Overhead Squat : Low Back Arch: Underactive Muscles
Decreased Activity in Gluteus Maximus, hamstring Complex, Intrinsic Core
Overhead Squat: Arms Fall Forward: Under-active Muscles
Decreased Activity in Mid/Lower trapezius, Rhomboids, Rotator Cuff
Pushing/Pulling: Shoulder Elevation: Underactive Muscles
Decreased Activity in the mid/lower trapezius
Overhead Squat: Excessive Lean Forward: Underactive Muscles
Decreased activity in Anterior Tibialis, Gluteus Maximus, Erector Spinae
Flexion/ extention movements
Dorsiflextion ( Foot UP), Plantar Flexion ( foot DOWN) Knee flexion, Knee extenion..ect.
Pronation
Eversion,abduction and external rotation
Periodization Variations
Exercise Order/ Exercise choice/ Number of set and reps/ rest periods and intensity
Bones of Knee
Femur, Tibia
Rate Coding
Firing frequency of motor units
Complete sources of Protein food sources
Fish Whole Egg Meat and Poultry Rice and Beans Peanut Butter and whole wheat Sunflower seeds and peanuts Yogurt and granola Oatmeal and mill Tortillas and beans Mac and Cheese Hummus
Depression
Flattened/Indented portions of the bones
Pivot Joint
Formed by a central pin surrounded by a larger cylinder. Allows one plane of motion..rotation. Ex: Proximal Radioulnar Joint Atlantoaxial Joint
Pelvis Depression (Frontal)
Iliac Crest moves inferiorly(hip abduction, lateral flexion of spine)
Resistance Bands(Elastic Resistance)
Improves muscular endurance and strength not beneficial for maximal strength training. Allows clients to perform sport specific movements such as baseball swing or tennis forehand. Comes in a variety of color resistance and thickness
Overtraining will make an athletes HR...
Increase
Training Zone Two
Increase aerobic and anaerobic endurance
Pushing/Pulling: Head Migrates Forward: Overactive Muscles
Increased activity in Upper Trapzius, Sternocleidomastoid, Levator Scapulae
Overhead Squat: Low Back Arch: Overactive Muscles
Increased activity in the Hip flexor complex, erector spinae, latissimus dorsi
Resistance Development
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment
Exercise will impact Zinc levels how?
Increased zinc LOSS
What does Target zone #2 for heart rate do?
Increases aerobic and anaerobic endurance.
Lactic Acid
Increases blood acid levels and interferes with muscle contractions. Can be turned into pyruvate
Transverse Abdominis
Increases intra abdominal pressure Supports the abdominal viscera
How will a large Q-angle impact the patella
Int creates an abnormal force pulling on the patella laterally.
Energy System Selection
Intensity of Exercise/ Duration of Exercise/ The conditioning level of the client
Muscles that deal with expiration?
Internal Intercostals, and abdominals.
Joint
Is the junction between 2 or more bones
Arthrokinematics
Joint Motion
Paciniform afferents
Joint mechanoreceptors that is mechanically sensitive to local compression and tensile loading, especially at extreme ranges of motion:
Joints
Junctions of muscles, bones and connective tissues, at which movement occurs
Rectus Femoris
Lays above the Vastus lateralis and vastus intermedius. Concentrically accelerates knee extension and hip flexion
Type 2 ( fast twitch)
Less oxygen delivered. Large in size, more force production, quick to fatigue, short contraction.
Axial Scapular Muscles
Levator Scapulae,Serratus Anterior,Pectoralis Minor,Trapezius,Rhomboid
Intensity
Level of demand placed on the body
First Class Lever
Like a seesaw with the joint axis also known as the fulcrum is in the middle, Nodding the head
Lengthened Muscles
Loses its ability to generate tension at a given length. Resulting in weakness.
Medicine Ball
MB can be thrown, caught, used in a variety of plane of motion and speed. Can be used fro stability, strength and the power phases
Strength Training Machines
Machines keep individuals in a fixed plane of motion, which limits excessive ROM that may lead to unnecessary musculoskeletal stress.
Protein
Many Amino acids linked together but is not very efficenent used as fuel.
Substrates
Material of substance on which an enzyme acts on. Such as proteins, lipids and carbs.
Resisted sprints
Maximum speed
YMCA 3 - minute Test
Measure level of cardiorespiratory fitness using a submaximal bout of stair climbing.
Shark Skill Test
Measures lower extremity agility
Standing soccer throw
Measures power of core and upper extremities
Double Leg Vertical Jump
Measures total body bilateral power
Rotation Medicine Ball Throw
Measures transverse plane strength and power
Underactive muscles when your FEET turn OUT
Medial Gastrocnemius/ Hamstring complex Gracilis/Sartorius
Underactive muscles when your arms fall forward
Mid/Lower Traps Rhomboids Rotator Cuff
Antagonists
Muscles that act in direct opposition to prime movers:
Parasympathetic
Nerves make the heart rate increase
Sympathetic
Nerves that make heart rate decrease
Pulmonary Arteries
Opens the way for blood to go to the lungs and oxygenate
Antagonist Muscles
Oppose the prime mover
What is an accurate description of front side mechanics?
PROPER ALIGNMENT OF THE LEAD LEG AND PELVIS DURING SPRINTING, which includes ankle dorsiflexion, knee flexion, hip flexion and a neutral pelvis
What is an accurate description of back side mechanics?
PROPER ALIGNMENT OF THE REAR LEG AND PELVIS DURING SPRINTING, which includes ankle plantar flexion, knee extension, hip extension, and neutral pelvis
Horizontal Flexion(Adduction)
Pectoralis Major Anterior Deltoid
Axial Humeral Muscles
Pectoralis Major, Latissimus Dorsi
Bones of the Hip Joint
Pelvis, Femur
Contralateral
Positioned on the outside of the body.
Horizontal Extension(Abductors)
Posterior Deltoid
Pelvis Posterior Tilt(PSIS)(Sagittal)
Posterior Superior Iliac Spine. Moves Inferiorly
The Stages of Change
Pre-contemplation Contemplation Preparation Action Maintenance
Cycle 1
Prioritize imbalances, help clients master good form in all basic exercises
Measures lateral speed
Pro lane agility drill
Ellipsoid Joints
Radiocarpal Joint, Temporomanibular Joint
Pivot Joint
Radioulnar Joint
Atrioventricular (AV) Node:
Receives the electrical impulses from the SA Node and directs them to the ventricles
Adequate Intake
Recommended average daily nutrient intake level, based on observations. Estimates of nutrients intake that are assumed to be adequate for a group of healthy people. This measure is used when RDA cannot be determined
Fiber
Recommended intake of fiber is 38 grams per day
increased femoral rotation, adduction, and knee valgus during functional tasks, decreased strength of the surrounding hip and knee musculature, increased foot pronation
Risk factors for patellofemoral pain (PFP)
Supination
Rotating the forearm laterally so that the palm faces up
Example of an SAQ training program for weight loss
SAQ CIRCUIT for weight loss populations; a. jump rope 30 seconds b. 20 seconds rest c. cone shuffles 30 seconds d. 20 seconds rest e. any 3 ladder drills 30 seconds
Active Flexibility
SMR and Active - isolated stretchin
Functional Flexibility
SMR and Dynamic Stretching.
Corrective Flexibility
SMR and Static stretchin
The ability to move the body in one intended direction as fast as possible is known as
SPEED
Tailbone
Sacrum, Coccyx are NOT part of the pelvis.
Functional unit of a muscle
Sarcomere
circuit System
Series of Exercise
Peripheral Heart Action System
Similar to circuit training but it is switching from upper body to lower body exercises. Designed to keep blood flowing throughout the entire body during the workout. Helps burn calories in multiple areas
Type 1 (Slow twich)
Small in size, less forced produced, slow to fatigue, long term contractions
Davis's law
Soft tissue model along lines of stress.
Davis's Law
Soft tissue model along the lines of streets.
Golgi Tendon Organs
Specialized sensory receptors located at the where muscle fibers insert into the tendons of skeletal muscles.
What does SAQ stand for?
Speed, Agility, Quickness
Quadratus Lumborum
Spinal lateral flexion
Sprints
Sporting activity that primarily utilizes the ATP/CP energy system:
SAQ Program Design (OPT Model) 3 stages
Stabilization Strength Power
Athletic Bradycardia
Sustainba RHR at 30-50bpm
True or False: Research has determined that properly administered programs requiring an elevated degree of load on the skeletal system such as those found in SAQ protocols are safe and effective in slowing and potentially reversing osteopenia in older adults
TRUE
True or False: SAQ Training for youth is an effective way of providing a variety of exposures to various physiologic, neuromuscular, and biomechanical demands, resulting in the further development of physical ability
TRUE
True or False: When designing SAQ programs for weight loss, the primary focus of the program is to keep the heart rate appropriately elevated to increase fat oxidation and caloric expenditure
TRUE
True or False: a 10% loss of bone density at the hip can result in a 2.5 times greater risk for hip fracture
TRUE
Nasal Cavity
Takes in air from the atmosphere and prepares it for the lungs keep out dust and other impurities.
Insertion
The distal muscle attachment
Decreased heart rate and decreased blood pressure
The effect of beta-blockers on heart rate and blood pressure
Hypertrophy
The enlargement of skeletal muscle fibers in response to overcoming force from high-tension requirements:
Anaerobic Threshold
The exercise intensity at which lactic acid starts to accumulate in the bloodstream:
anatomy muscle
The first outter layer is the muscle belly composed of the Epimysium. That muscle belly is composed of many Fascicles.. an single fascicle houses many muscle fibers.
Viscoelasticity
The fluid like property of connective tissue that allows slow deformation with an imperfect recovery after the deforming forces are removed.
Viscoelasticity
The fluid-like property of connective tissue that allows slow deformation with an imperfect recovery after the deforming forces are removed:
Gluconeogenesis
The formation of energy from non - energy sources like Amino Acids.
Neuron
The functional unit of the nervous system
Atrophy
The loss in muscle fiber size.
Muscle Spindles
The major sensory organs of the muscle that are sensitive to change in length and rate of length change.
Biomechanics
The mechanisms through which these components interact to create movement
Origin
The most proximal muscle attachment. Most stable part of the muscle.
Arthrokinematics
The motions of joints in the body.
Action
The movement that occurs with contraction
time spent in amortization phase, magnitude of stretch, velocity of stretch
The muscle's ability to use stored elastic potential energy is affected by:
Global core stabilizers
The muscles that act to transfer loads between the upper extremity and lower extremity and provide stability between the pelvis and spine:
Epimysium
The outermost layer of a muscle fiber.
Upper Crossed Syndrome: Lengthened Muscles
These muscles has loss their ability to generate tension and results in weakness, Deep Cervical, Serratus Anterior, Rhomboids,
Central Nervous System
This portion of the nervous system that consist of the brain and spinal cord
Bones of Talocrural Joint
Tibia, Fibula, Talus
Altered reciprocal inhibition
Tight agonist causes a decrease in neural drive for it's antagonist causing synergistic dominance.
Cumulative Injury Cycle
Tissue Trauma, Inflammation, Muscle Spasm, Adhesions, Altered Neuromuscular control, Muscle Imbalance
Sensory Neurons
Transmits nerve impulse from the brain to the spinal cord
Supporting Mechanism of blood
Transport, Regulation, and Protection
Mechanisms of Blood
Transportation(nutrients,O2) Regulation(temp) and Protection(removal waste)
Antidepressants
Treats emotional disorders
Vasodilators
Treats hypertension and congestive heart failure
Single joint exercises focus on one muscle group
True
Fartlek Training
Unstructured, self paced interval training..."speed play"
Shorten Muscles of UCS
Upper Traps, Latissimus Dorsi, teres Major, Pectoralis Major/minor
Heart Rate Assessment
Use either the Radial Pulse or the Carotid Pulse.
Nitrates
Use for hypertension and congestive heart failure. (HR - Up or same, BP - Same or Down)
What is the Bio electrical Impedance
Use of electrical current thought the body to estimate fat.
Body Weight Training
Use your own body against gravity, pull-ups, push-ups, free squats, and sit-ups. Core, balance and plyometric training.
Antidepressants
Used for emotional disorders ( HR - Up or same, BP - Same or Down)
Dietary Reference Intake
Values of the nutrients that provide good guidelines for what constitutes an adequate intake
Tricuspid(Right side)
Valve that allows blood pass through from right atrium
Quadriceps
Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectud Femoris
Upper Crossed Syndrome: Altered Joints
Visual Changes in upper crossed syndrome Excessive Cervical Extension Excessive Scapular Protraction Decreased Shoulder Extension Decreased External Rotation
Interval Training Advantages
Works Aerobic/ Anaerobic. Removes lactic Acid. Allows more work per session. Helps burn total calories per session
Cardiorespiratory Assessment
YMCA 3-minute step test Rock port Walk Test
Maximal Heart Rate Zones
Zone One (Very Poor/Poor/Below Average) Maximal HR: 0.65 / 0.75 Zone Two (Average/ Above Average/ Good) Maximal HR: 0.76/0.85 Zone Three (Excellent) Maximal HR: 0.86/ 0.95
What are the risks of very low calorie diets?
^ risk of malnutrition poor energy fatigue, constipation, nausea, diarrhea gallstone formation inability to reintroduce forbidden foods moderately
sports performance professionals
_________ ___________ __________ should never administer, prescribe, or educate on the usage and effects of physician-prescribed medications
concentric contraction
a _________ ___________ occurs when the contractile force is greater than the resistive force, resulting in shortening of the muschle and visible joint movement; developing tension while a muscle is shortening; when developed tension overcomes resistive force
Flexion
a bending movement in which the angle between two adjacent segments decreases
axon
a cylindrical projection from the cell body that transmits nervous impulses to other neurons or effector sites.
sarcopenia
a decrease in muscle fiber numbers
Muscular endurance
a muscle's ability to contract for an extended period
Program design
a purposeful system or plan put together to help an individual achieve a specific goal
Vertebral column
a series of irregularly shaped bones called vertebrae that house spinal cord
Scapular protraction
abduction of scapula; shoulder blades move away from the midline
flexibility
ability of the Human Movement System to have optimum range of motion as well as neuromuscular control throughout that range of motion.
Superior
above POR
the focus of traditional strength and conditioning programs
absolute or maximum strength gains in isolated muscles (chiefly prime movers) throughout single planes of motion
what is the concentric function of the anterior tibialis?
accelerates ankle dorsiflexion and inversion
aerobic
acdtivities requiring oxygen
4 categories of muscles
agonists, synergists, stabilizers & antagonists
capillaries
arterioles that branch out into a multitude of microscopic vessels
the biomechanical dysfunction in two articular partners that lead to abnormal joint movement and proprioception is defined as
atrhokinematic dysfunction
parathyroid glands
attached to the thyroid
skille motor performance requires
attention
pancreas
behind the stomach; pancreas produces insulin & glucagon which regulate blood sugar (fuel for organ and muscle function)
Wolff's Law
bone in a healthy person or animal will adapt to the loads it is placed under.
B - Oxidation
breakdown of Triglycerides into smaller units which are able to join the krebs cycle and lead to additional ATP.
what is the second phase of bone repair?
callus formation
Polyunsaturated fatty acids
cannot be manufactured by the body and are essential for proper health and functioning. Increase good cholesterol (HDL) decrease risk of heart disease
Hyaline cartilage
cartilage that covers the articular surfaces of bones
sarcoplasm
cell components that contain glycogen, fats, minerals and oxygen that are found in the sarcolemma
what is a primary adaption of a high volume resistance training program?
cellular/hypertrophic changes
Medullary cavity
central cavity of bone shafts where marrow is stored
motor development
change in motor behavior over time
Neurotransmitters
chemical messengers that cross the neuromuscular junction (synapse) to transmit electrical impulses from the nerve to the muscle
Arthritis
chronic inflammation of the joints
Diabetes mellitus
chronic metabolic disorder caused by insulin deficiency, impairing carbohydrate usage and enhancing usage of fats and proteins.
most common lever in the body
class III
tendons
connective tissue that attaches muscle to bone and provides an anchor for muscles to exert force
Perimysium
connective tissue that surrounds the fascicles
Tendons
connective tissues that attach muscle to bone and provide an anchor for muscles to produce force
Pattern Overload:
consistently repeating the same pattern of motion, such as baseball pitching, cycling, cross-country running.
the main objective of balance training is to:
continually increase an athletes awareness to their balance threshold or limits of stability by creating controlled instability
double leg-lowering test
core assessment
which assessment best measure upper extremity agility and stabilization
davies test
beta blockers
decrease an athlete's heart rate and blood pressure
what is the effect of beta blockers on heart rate and blood pressure?
decreased HR and blood pressure
result of loss of ground substance
decreased connective tissue lubrication, decreased nutrient diffusion, decreased mechanical bamier against bacteria
Endomysium
deepest layer of connective tissue that surrounds individual muscle fibers
Active Flexibility
designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using Self-Myofascial Release Active-isolated stretching
Stride length
distanced covered with each stride
Periodization
division of a training program into smaller, progressive stages
landing error scoring system
dynamic postural assessment
Stretch shortening cycle
eccentric contraction followed quickly by a contraction
Goal of Phase 2: Strength Endurance Training
enhance stabilization strength and endurance while increasing prime mover strength Achieved by: superset manner
excess insulin & glucagon
excess glucagon stores as glycogen or fat; insulin stores fuel and glucagon (which mobilizes fuel), more affected by short term and long term exercise than sprinting and weight lifting
Hyperextension
extension of a joint beyond the normal limit or range of motion
Distal
farthest from the center of the body or POR
type 2 fiber
fast twitch fibers; these fibers contain less capillaries, mitochondria and myoglobin. these fibers fatigue faster than type 1 fibers.
common symptoms related to iron deficiency include
fatigue, impaired cognitive function, poor body temperature regulation
enternal feedback
feedback provided by some external source
knowledge of results
feedback used after the completion of a movement to help inform the client about the outcome of his or her performance
Depressions
flattened/indented portions of bone which can be muscle attachment sites
a state of consciousness where one becomes totally absorbed in what one is doing to the exclusion of all other thoughts and emotions
flow
Blood
fluid that circulates in the heart, arteries ,capillaries and veins, carries nutrients and oxygen, and also rids the body of waste products.
local muscular system
focused on stiffness and stability within the joints
Self-Myofascial Release
focuses on alleviating trigger points
Bones
formed junctions connected by muscles and connective tissues
monounsaturated fatty acids
found in olive oil and canola oils
As stretch intensity increases,
frequency of nerve impulses increases
Olympic lifts occur in what planes
frontal and saggital
Neuron
functional unit of the nervous system
Lateral
furthest from midline of the body
Monthly plan
generalized training plan spanning 1 month and showing which phases will be required each day of the week
lateral subsystem
gluteus medius, tensor fascia latae, adductor complex, quadratus lumborum
highly trained athletes
have improved target tissue sensitivity
heart performance/cardiac output
heart rate + stroke volume
Hypertension
high blood pressure is when arterial blood pressure remains abnormally high.
motor behavior
human movement system response to internal and external environmental stimuli
the enlargement of skeletal muscle fibers in response to overcoming force from high tension requirements are defined as:
hypertrophy
Acute variables
important components that specify how each exercise is to be performed
What occurs to the proportion of connective tissue when a muscle is immobilized in a shorten position?
increase
stabilization training
increasing joint and postural stability
Ventricles
inferior chamber of the heart that receives blood from its corresponding atrium, and forces blood into the arteries
Motor learning
integration of motor control processes through practice & experience; leading to a relatively permanent change in the capacity to produce skilled movements
motor learning
integration of motor control processes through practice and experience leading to a relatively permanent change in the capacity to produce skilled movements
hormonal response to exercise is dependent on:
intensity, frequency, volume, mode and recovery time
which muscle action occurs when the contractile force is equal to the resistive force leading to no visible change in the muscle length?
isometric
the primary muscles that make up the movement system include
latissimus dorsi, hip flexors, hamstrings, and quadriceps
what chamber of the heart gathers re-oxygenated blood coming to the heart from the lungs?
left atrium
time
length of time a client is engaged in a given activity
endocrine
literally means hormone secreting
the muscles ability to use stored elastic potential energy is affected by:
local muscular endurance
Golgi Afferents
located in ligaments and menisci detect tensile loads
thyroid hormones
maintain blood pressure, heart rate, digestion, muscle tone, reproductive functions
homeostasis
maintained by adjustments to hormones made by the endocrine system
cortisol
maintains proper glucose metabolism, regulates blood pressure, immune function and inflammatory response; catabolic hormone that inhibits protein synthesis; converts aminos to carbohydrates; dynamic resistance exercise causes an exponential increase in levels
erector spinae, thoracolumbar fascia, sacrotuberous ligament, beceps femoris, and peroneus longus
major muscle groups of the deep longitudinal subsystem
hypothalmus
major organ of the nervous system, functions as a neuro-endocrine organ; located in the lower central part of the brain; primary link between endocrine and nervous systems; regulates satiety, metabolis and body temp; controls hormones released by pituitary (which releases somatostatin - which causes the pituitary to stop the release of growth hormone)
joints provide......
manipulation and stability
Substrates
material or substance on which an enzyme acts
Goal of Phase 3: Hypertrophy Training
maximal muscle hypertrophy
the maximal running speed one is able to attain is referred to as:
maximal speed
Double leg lowering test
measures core stability and strength
STAR balance excursion test
measures dynamic balance
Sorensen erector spine test
measures endurance of spine extensors
epinephrine and norepinephrine levels
minimal increase in with short term exercise, time dependent/gradual increase with long term exercise, exponential increase with anaerobic sprinting and heavy resistance
Type
mode of physical activity that an individual is engaged in
Internal Feedback
monitor of movement and the environment that used by the body. Steering the body in using the proper amount of force, joint motion, speed and amplitude during movement patterns to have ideal efficiently from workouts.
Motor behavior
motor response to internal and external environmental stimuli
joint motion
movement in a plane occurs about an axis runnning perpendicular to the plane
major source of carbohydrates within the body derived from
muscle glycogen
Proximal
nearest position to the point of reference or the center of the body
Proximal
nearest the center of the body or POR
Medial
nearest the middle of the body
action potential
nerve impulse that allows neurons to transmit information
Blood vessels
network of hollow tubes that circulates blood throughout the body
What is the speed of muscular exertion limited by?
neuromuscular coordination
the speed of muscular exertion is primarily limited by
neuromuscular coordination
sensory neurons
neurons that gather incoming sensory information from the environment delivvered to the central nervous system. also known as afferent neurons
Isometric
no joint activity, the contractile force is = to the resistive force.
detect pain
nociceptors
Stride rate
number of strides taken in a given amount of time or distance
o Functional Flexibility
o ___________ uses self-myofascial release techniques and dynamic stretching. Dynamic stretching requires integrated, multiplanar soft tissue extensibility, with optimal neuromuscular control, through the full range of motion, or essentially movement without compensations. Therefore, if clients are compensating when performing dynamic stretches during training, then they need to be regressed to active or corrective flexibility. Appropriate at power level (level 5).
maximal strength training
obtaining maximum prime mover strength
Eccentric muscle action
occurs when a muscle develops tension while lengthening
Bracing
occurs when abdominial, lower back, and buttock muscles are contracted simultaneously
polyunsaturated fatty acids
omega-3 fatty acids found in cold water fish such as salmon
Flexibility
optimum range of motion to enhance functional capabilities
Carbohydrates
organic compounds of carbon, hydrogen, and oxygen including starches, cellulose, and sugars and are an importance source of energy.
• Golgi Spindles
organs that are located within the musculotendinous junction (or the point where the muscle and the tendon meet) and are sensitive to changes in muscular tension and the rate of tension change. o When excited, the ___________ organ causes the muscle to relax, which prevents the muscle from being placed under excessive stress, which could result in injury.
Delayed-onset muscle soreness
pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity
according to the text, what is defined as "pain in the knee region that is provoked or accentuated by actions that involve motions at the patellofemoral joint and/or increase pressure of patella against the femoral condyles"?
patellofemoral pain
Postural Distortion Pattern
patterns of muscle imbalances
anterior oblique substystem
pelvic stability ant rotation
if blood glucose cannot be stabilized,
performance decreases
objective information includes:
physiological assessments, postural assessments, performance assessments
optimal backside mechanics during sprinting include:
plantar flexion,knee extension, hip extension
What will improve rate of force production
plyometrics: rapid exchange between eccentric and concentric contractions power exercises
Medial
positioned near the middle of the body.
hip flexor complex, erector spinae, latissimus dorsi
possibly overactive muscles when an athlete's low-back arches during the overhead squat assessment
Motor learning
practice leading to a change in producing skilled movements
Pyramid System
progressive step approach
Processes
projections protruding from bone where muscles, tendons, and ligaments attach
Frontside mechanics
proper alignment of leading leg and pelvis during sprinting - including dorsiflexion of ankle, knee flexion, hip flexion, and neutral pelvis
core
provides intersegmental stability, deceleration, and force production during athletic activities; it must function optimally to fully harness the strength and power of the prime movers
which resistance training system can use both light to heavy and heavy to light applications to each set?
pyramid system
Preferred location to take pulse
radial pulse
Joint receptors
receptors surrounding a joint that respond to pressure, acceleration, and deceleration of joint
the amount of CO2 expired divided by the amount of O2 consumed, measured during rest or at steady state of exercise is defined as:
respiratory quotient
As intensity of exercise increases,
respiratory quotient increases
optimization of eccentric strength, neuromuscular efficiency and stabilization strength
results in greater concentric force production without an increase in hypertrophy
Marches
running technique
functional flexibility training incorporates:
self myofascial release and dynamic stretching
Muscular system
series of muscles that move the skeleton
Superset
set of two exercises performed back to back without any rest time in between
Diaphysis
shaft portion of a long bone
Detect joint rotation
skin receptors
Repetition tempo
speed at which each rep is performed
which sporting activity primarily utilizes the ATP/CP energy system
sprints
essential components of a well designed program to improve speed of movement
stability, strength, power;muscle and joint elasticity; movement technique
corrective flex
stretching techniques designed to correct common postural dysfunctions, muscle imbalances, and joint dysfunctions
functional flex
stretching techniques designed to improve multi planar soft tissue extensibility and prove optimum neuromuscular control throughout that full range of motion, while performing functional movements that utilize the body's muscles to control the speed, direction, and intensity of the stretch
active flex
stretching techniques designed to improve soft tissue extensibility in all planes of motion by employing the neurophysiological principle of reciprocal inhibition
Atrium
superior chamber of the heart that receives blood from the veins and forces it into the ventricles
Scapular elevation
superior motion of the scapula
resistance training systems that will be beneficial for muscular hypertrophy and endurance
superset system
Stabilizer muscles
supports and stabilizes the muscles during movement
key roles of protein
supports growth and maintenance of body tissues
the autonomic nervous system is divided into the:
sympathetic and parasympathetic nervous systems
the process by which the synergists compensat for a weak or inhibited prime mover in attempts to maintain force production and functional movement patters is defined as...
synergistic dominance
an open training environment, typically designed to allow for several different tasks to be undertaken with the athletes determining the most effective avenue to success..
task coaching method
Eccentric
tension of the muscle increasing while lengthening slowly, in other words returning to the resting position slowly
sagittal plane
the _________________ ____________ bisects the body into right and left halves and primarily includes flexion and extension movements (coronal axis)
neuromuscular efficiency
the ability of the Human Movement System to allow agonists, antagonists, synergists, and stabilizers to work synergistically to produce force, reduce force, and dynamically stabilize the entire Human Movement System; this process helps to maintain optimal length-tension relationships, force-couple relationships, and arthrokinematics
intramuscular coordination
the ability of the central nervous system to improve motor unit recruitment, rate coding, and synchronization within an individual muscle
Cardiorespiratory fitness
the ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity
intermuscular coordination
the ability of the entire human movement system and each muscular subsystem to work interdependently to improve movement efficiency (another central nervous system function)
Speed
the ability to move the body in one intended direction as fast as possible
Neuromuscular Junction:
the connection between motor neurons and muscle fiber
perimysium
the connective tissue that surrounds fascicles
Neural activation
the contraction of a muscle generated by neural stimulation
Stride Length
the distance covered in one stride during running
stride length
the distance covered with each stride and is improved by increasing the amount of force applied to the ground.
Type
the mode of physical activity someone is engaged in
Active-isolated stretch
the process of using agonists and synergists to dynamically move the joint into a range of motion
sliding filament theory
the proposed process of the contraction of the filaments within the sarcomere takes place
rate coding
the rate at which any individual nerve fiber transmits impulses per unit of time
Heart rate
the rate at which the heart pumps
what is the definition of speed?
the rate of performance of an activity
plasticity
the residual or permanent change in connective tissue length due to tissue elongation
motor function of the nervous system
the response to the sensory information
Length-tension relationship
the resting length of a muscle and the tension the muscle can produce at this resting length
Biomechanics
the science concerned with the internal and external forces acting on the human body and the effects produced by these forces
Rest interval
time taken to recuperate between sets
Training duration
timeframe of a workout or length of time spent in one phase of training
Integrated performance paradigm
to move with efficiency, forces must be dampened eccentrically, stabilized isometrically, and then accelerated concentrically
single leg squat assessment
traditional postural assessment
overhead squat assessment, single-leg squat assessment, pulling assessment
transitional postural assessments
Deep longitudinal subsystem
transmission of force from the trunk to the ground
Sensory (afferent) neurons
transmit nerve impulses from effector sites via receptors to brain and spinal cord
Interneurons
transmit nerve impulses from one neuron to another
lipids include
triglycerides (fats and oils), phospholipids, and sterols
tropomyosin
tropomyosins are a large family of integral components of actin filaments that play a critical role in regulating the function of actin filaments in both muscle and nonmuscle cells.
A low bone mass is a risk factor for metatarsal stress fractures
true
How many steps are used in the YMCA 3 - minute Test
used by doing 24 steps a minute on a 12-inch step.
skin-fold measurement, underwater weighing, bioelectrical impedance (not BMI)
used to determine an athlete's body fat percentage
Venules
very small veins that connect capillaries to larger veins
venules
vessels that collect blood from capillaries
Arteries
vessels that transport blood away from the heart
arteries
vessels that transport blood away from the heart
veins
vessels that transport blood back to the heart
Veins
vessels that transport blood from capillaries toward the heart
probable causes of an athletes inability to produce adequate force during hip extension (ground push-of) while sprinting
weak posterior chain, tight hip flexors, inadequate ankle mobility
Abdominal Bracing
will help activate the global stabilizer
How many meals should an athlete eat each day?
4-6 small meals
Why must the spine be in neutral and stable position during olympic lifts?
Ability to generate maximum amount of force
Calcium Channel Blocker
Antihypertensive and treats chest pain(angina)
Nitrates
Antihypertensive, and treats Congestive Heart failure
Diuretics
Antihypertensive, and treats congestive heart failure
Joint Actions of the Hip
Flexion, Extension. (Sagittal) Abduction, Adduction.(Frontal) Horizontal Adduction/Flexion Horizontal Abduction/Extension Internal Rot. External Rot. (Transverse)
Overactive muscles during Low Back arches
Hip flexor Complex Erector Spinae Latissimus Dorsi
Bones of the Shoulder Girdle
Scapula, Clavicle, Sternum
Acute effects occur
Shortly after ingestion
stretch shortening cycle
ability to store and release energy
ADP
The aftermath of ATP releasing energy. goal is to find another phosphate molecule.
Structural Efficiency
The alignment of muscular and skeletal systems that allows the body to be balanced in relation to its center of gravity
Structural efficiency
The alignment of the musculoskeletal system, which allows our center gravity to be maintained over a base of support:
Respiratory quotient
The amount of C02 expired divided by the amount of O2 consumed, measured during rest or at steady state of exercise:
Axial skeleton
consists of skull, rib cage, and vertebral column
Posterior oblique substystem
important for all rotational activities
Scapular depression
inferior motion of scapula
Glucagon
regulates blood glucose levels when they are too low and it is secrete to activate the releasing of glycogen molecules.
posterior lobe of the pituitary
releases antidiuretic hormone which regulates body water balance
Golgi tendon organ
sensitive to tension and rate of tension change within the musculotendinous unit
3 classifications of neurons
sensory (afferent) neurons, motor (efferent) neurons and interneurons
3 components of the nervous system
sensory function, integrative function, motor function
Phases of training
smaller divisions of training progressions that fall with the three building blocks of training
Periodization
varies the focus on a training program that follows the general adaptation principle. This type of program design provides repeated use of different form of training at specific times(every 4 weeks).
# of exercises during Core Stabilization
1 - 4 with 1-4 sets and 12-20 reps with a tempo of 4/2/1
Contralateral
Positioned on the opposite side of the body
Ipsilateral
Positioned on the same side of the body
Ipsilatereal
Positioned on the same side of the body.
# of exercises during Core Strength
0-4 ( optional) 2-3 sets/ 8 -12 reps medium tempo,
the body is able to derive the highest percentage of its energy from fat when it has a respiratory quotient of
0.71
Flexion
A bending motion in which the angle between two adjacent segments decrease.
Glycogen
A complex carb stored in the liver and the msucles. It is converted into the Glucose when needed by the body.
Sarcopenia
A decrease in muscle fiber number.
Sets
A group of consecutive repetitions.
Respiratory System
A system of organs that bring oxygen into the lungs and remove carbon dioxide from the body. Includes trachea, lungs, bronchi, Alveoli
Respiratory quotient (RQ) >1.0
A true "high intensity" workout (approximately 90% of heart rate maximum)
Osteoclast
A type of bone cell that removes bone tissue
Osteoblast
A type of cell that is responsible for bone formation
Step 1 in initiating Contraction
ACh Released, and binds to receptors
Coracobrachialis
Accelerates shoulder flexion and shoulder addiction
Beta blockers
Antihypertensive
Example of Sagittal body movement
Bicep curl, Tricep pushdown, Squat, front lunge, calf Raises, Walking, Running, Vertical Jumping, Climbing Stairs.
The four skin fold sites measured when using the Durnin/Womersley formula:
Biceps, Triceps, Subscapular, Iliac crest
Respiratory quotient (RQ) 0.71
Body is able to derive the highest percentage of its energy from fat:
What does blood regulate?
Body temperature and acid balance.
Determining Vo2
Cardio Output/ Ability to carry O2 to muscle/ Ability of muscle to use O2
Harvard Step Test, 20-meter Multistage Shuttle Test, 1-mile Run
Cardiorespiratory Assessments include;
Veins
Carries blood to the heart
Risk factor for tendonitis
Cold weather
Dynamic Range of Motion
Combination of flixibility and the nervous system to control this range of motion efficiently.
Push up Test
Complete as many push ups as you can in 60 seconds. If client can't do a regular pushup modify the pushup into the kneeling position(girl push ups).
Gluteus Medius
Concentrically accelerates Hip abduction, internal rotation and external rotation
biceps, triceps, subscapular, iliac crest
Durnin formula's four sites of skin-fold measurement
Scapular Humeral Muscles Examples
Each Deltoid, Rotator Cuff Muscles,
Sacromere
Functional unit of the muscular system
Distal
Further away from the origin of a structure.
Shorten muscles LCS
Gastrocnemius, Soleus, hip Flexors, Adductors, Latissimus Dorsi, Erector Spinae.
NonSynovial Joints
Joints that don't have a joint cavity, connective tissue or cartilage. [Type of NonSynovial Joint] Sutures in the Skull
Arthrokinematics
Motions of joints in the body
Synergist Dominance
Occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.
Stage 4: Action
People in this stage are active, but struggle to be persistent for 6 months.
Stabilization
Phase 1: Endurance Stability This phase is designed to prepare the beginner client for higher level of training to come in the future. Develops core and joint stability as well as Improve muscle imbalances Improves muscle stability Improve cardiorespiratory and neuromuscular conditioning Establish proper movement patterns and exercise technique Increases stability Increases muscle endurance Low intensity, high repetition training program emphasizing joint and core stability. Progress exercises by making the client train in a more unstable environment. This prepares the client for the demands of the Strength Endurance Phase. Challenges proprioception
Recovery phase
Phase of the stride cycle when the athlete's leg sings from the hip while the foot clears the ground:
Performance Assessment
Push Test Davies Test Shark Skill Test
Articular Cartilage
Reduces frictions in movable joints
Pronation
Rotating the forearm medially so that the palm faces down
Torso stability cues
Scapular retraction, oblique contractions, pelvic floor contraction
Thyroid Hormone
Secrete by the pituitary gland and it is responsible for the human metabolism.
Adrenal Glands
Secrete hormones that responses to stress.
Thyroid Gland
Secretes the hormones that control the rate of the metabolism and growth of the bodily functions
Example of Fontal body Movement
Side Lateral Raises, Side Lunges, Side Shfffle.
3 Muscle Types
Skeletal Cardiac Smooth
Type I Muscle fibers
Slow twitch, slower to produce maximal strength, more resistant to fatigue
Overactive muscles when your FEET turn OUT
Soleus Lateral Gastrocnemius Bicep Femoris
Davies Law
States that soft tissue will model along the lines of stress
Saddle Joint
Sternoclavicular Joint
Bones that deal with the respiratory pump?
Sternum. ribs, and vertebrae
Acetylcholine
Stimulates the muscle fibers to go through a series of steps that imitates muscle contractions
Anabolic
Takes simply molecules and combine them to make complex molecules
Static Stretching
Taking a muscle to the point of tension and holding it for 30 seconds. It activates the Golgi organs and relaxes the muscle. 1-2 sets
Two Joints of Ankle
Talocrural Joint, Subtalar Joint
Lower body extremity strength Assessment: Squat
To test One - Rep maximum on overall lower body strength.
Upper Extremity Strength Assessment: Bench Press
To test one - rep maximum on overall upper body strength of pressing musculature.
Underwater weighing
Uses water to weight client. Muscle weighs more than fat. More muscle, more heavy..Fat floats.
All of the following are essential amino acids EXCEPT: leucine valine alanine tryptophan
alanine
Protein
amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur
Protein
amio acids linked by peptide bonds
For lean body mass gain
eat 4-6 meals/day spread protein intake thruout the day ingest protein and carbs within 90min of a workout do not neglect the importance of carbs and fat too
the mechanism of injury for a medial ankle sprain involves
forceful and rapid eversion of the foot
blood vessels
form a closed circuit of hollow tubes that allow blood to be transported to and from the heart
objective information
measurable data about a client's physical state such as body composition, movement, and cardiovascular ability
4 types of sensory receptors
mechanoreceptors, nociceptors, chemoreceptors, photoreceptors
DEXA scans
radiation
saturated fatty acids
raise bad cholesterol (LDL)
speed is
rate of performance
Agonist ( Prime Mover)
responsible for main movement. Such as chest press would use the Pectoralis Major.
Detect limit in a rang of motion
ruffini afferants
Atrioventricular (AV) node
small mass of specialized cardiac muscle fibers, located in the wall of the right atrium, that receives heart beat impulses from the SA node and directs them to the walls of the ventricles.
the HMS consists of the
muscular, skeletal and nervous sysem
The Single Set System
1 set per exercise. Usually, for beginning level clients. Often perceived to not produce enough neuromuscular stimuli for any training adaptations. Yet for the beginner clients, to avoid lifting to much that they can handle this system may help them avoid synergistic dominance /any other injury.
Modified Box Drill
-SAQ power training -5 cones in an X -client begins at the middle cone -trainer yells out a cone number and the client moves to the appropriate cone and returns to the middle as fast as possible
5-10-5 Drill
-SAQ strength training -sprint 5 yards right, 10 yards left, and 5 yards right back to the middle cone
Box- Drill
-SAQ strength training -sprint ten yards forward -side shuffle 10 yards left -backpedal 10 yards -carioca ten yards right
T- Drill
-SAQ strength training 4 cones in a T shape -Start at cone 1/ sprint 10 yards forward -side shuffle 5 yards left -carioca ten yards right -side shuffle 5 yards left -backpedal 10 yards backwards
Effects of immobilization
1. Altered length-tension relationship 2. Altered force-couple relationship 3. Altered arthrokinematics 4. Altered neuromuscular control 5. Cartilage degeneration 6. Loss of ground substance
SAQ training for seniors should focus on:
-activities the individual needs for daily life ex; standing up from a chair walking up stairs navigating ground obstacles, etc.
What does SAQ training allow for?
-allows clients to enhance their ability to accelerate, decelerate, and dynamically stabilize their entire body during higher-velocity acceleration and deceleration in all planes of motion (running, cutting, changing direction) -WIDELY USED TO IMPROVE SPORTS PERFORMANCE IN ATHLETES
Benefits of SAQ for nonathletic populations
-can significantly improve the health of sedentary adults -increased neuromuscular, biomechanical,and physiological demand can lead to weight loss, coordination and movement proficiency, and injury prevention
Benefits of SAQ training programs for youth
-decrease the likelihood of athletic injury -increase the likelihood of exercise participation later in life and improve physical fitness
Follow the snake exercise
-drill for the youth SAQ population -lay 5-10 jump ropes in a random s type pattern along the ground -have kids keep a foot on each side of the rope and follow the pattern first forwards then backwards to the beginning -can be timed to create a competition
The Initial Session
20 seconds to make a good first impression Spend time to get to know the client Discuss Health Concerns Clarify Fitness goals SMART Goals Specific, Measurable, Attainable, Realistic and Timely
Initial Session/SMART Goals
20 seconds to make good impression. [Points to Discuss] Health Concerns [Fitness Goals]=SMART Goals Specific Measurable Attainable Realistic Timely
fat recommendations for athletes
20-25% of total caloric intake
fat recommendations for adults
20-35% of total caloric intake
Acceptable Distribution Range for fat intake
20-35% of total caloric intake 20-25% of total caloric intake for athlete
Predicts VO2 Max
20-m shuttle test
Shark Skill Test
Assess lower extremity agility and neuromuscular control
Maximal Oxygen Uptake
A measurement of the highest amount oxygen that the body can use to generate energy aerobically
Superior
A position above a point of reference.
Inferior
A position below a point of reference
Proximal
A position that is referenced near the center of the body. As in the knee is to the hip bone than the ankle is to the hip bone.
Visual learning style preference
A preference for thinking and learning in spatial terms via patterns and mapping of ideal or movements:
Exhaustion
A prolonged intolerant stressor produces fatigue and leads to a breakdown in the system or injury. Such as stress fracture, muscle strains, joint pain and emotional fatigue.
Circuit Training System
A series of exercises that are performed one after another with minimal rest in between sets. With low to moderate repetitions.
Muscular System
A series of muscles that connect to bones that contract and relax to move the skeletal system.
Glucose
A simple sugar found in food that is consumed
Mechanical specificity
Weight and movements placed on the body
Cortisol
Also secreted by the adrenal gland and it breakdown tissue in order to restore energy through during times of lack of sleep, overtraining, stress. This breaks down tissue in order to restore carbohydrate and fat
• Muscle imbalances
Alteration of muscle length surrounding a joint. o Can be caused by: Postural stress, emotional duress, repetitive movement, cumulative trauma, poor training technique, lack of core strength, and lack of neuromuscular efficiency.
Arthrokinematic dysfuction
Altered forces at the joint cuases abnormal muscle forces on that joint. It wont work properly.
Vertical Loading
Alternating body parts from set to set starting from the upper extremity to the lower extremity, similar to the peripheral heart action training, 1.Total Body 2.Chest 3.Back 4. Shoulders 5. Biceps 6. Triceps 7. Legs
Force
An influence of an object that causes the second object to accelerate or decelerate
Drawing In (Local Stabilization System)
An maneuver used ti recruit the local core stabilizers by drawing the navel in toward the spine
Coaching method
An open training environment, typically designed to allow for several different tasks to be undertaken with the athletes determining the most effective avenue to success.
Pelvis Anterior Tilt(ASIS) (Sagittal)
Anterior Superior Iliac Spine. Moves Inferiorly
Underactive muscles during Excessive Forward lean
Anterior Tibialis Gluteus Maximus Erector Spinae
Lengthen muscles of PDS
Anterior and posterior tibialis. Vastus medialis, Gluteus Medimus/Maximus, and Hip external Rotator
Lengthened Muscles LCS
Anterior/Posterior Tibialis, Gluteus Maximus/Medius, Internal Oblique
Which substances are thought to reduce muscle protein catabolism by protecting muscle protein and promoting building and maintaining muscle mass? Anticatabolic substances Stimulants Androstenedione Tribulus terrestris
Anticatabolic substances
Functional Anatomy
Arteries: -Carry blood away from the heart -Blood flow is caused by the beating of the heart -Thick elastic walls permit continuous flow Veins: -Carry blood to the heart -Blood flow is created by contraption of muscles -Valves are at regular intervals to prevent back flow Capillaries: -Reach every cell of the body -Allow oxygen and nutrients in -Carbon dioxide out
Pushing Assessment
Assess movement efficiently and potential muscle imbalances during pushing movements Feet at a split stance, toes pointing forward while, abs are drawn inward.Have client perform 20 reps at controllable and comfrontable weight. Assess form viewing kinetic chain checkpoint. Determine any underactive or overactive muscle through the clients movement.
What is the overhead squat Assessment
Assess the clients overall dynamic flexability, core strength, balance, and overall neuromuscular control.
Davies Test
Assess upper body agility and stabilization. Not suitable for clients who lack shoulder stability.
Single-leg STAR Balance Excursion Test
Assessment measures dynamic balance and neuromuscular efficiency of the testing leg and also establishes objective range of motion measurements during closed chain functional movements:
Body Mass Index (BMI)
Assessment of a person weight and should be proportional to their height. BMI= Weight (lb) / Height(inch^2) *703
Davies Test
Assessment that BEST measures upper extremity agility and stabilization:
Synergist ( assistant)
Assist prime mover. Such as the HAMSTRING helping the GLUTEUS MAXIMUS during Squats.
Synergist muscles
Assists prime movers
Popular Weight Loss Diets
Atkins Diet (Low Carb, High Fat) The Zone Diet Weight Watchers Diet Ornish Plan ( High Carb, Low Fat )
Ligaments
Attach bones to other bones
Global Stabilization system
Attach from the pelvis to the spine. Like the psoas major, external oblique, adductors
Tendons
Attach muscles to bones
Movement System (functional strength)
Attaches muscle from the pelvis and/or spine to the extremities. Primarily responsible for concentric and eccentric movements of the body during activities. Latissimus Dorsi Quadriceps Hamstrings Hip Flexors
Rectus Abdominis
Concentrically accelerates spinal flexion, lateral flexion and rotation
Proximal
Closer to the origin of a structure
IIiacus
Concentrically accelerates Hip flexion and Hip external rotation
Supraspinatus
Concentrically accelerates abduction of the arm
Upper Trapezius
Concentrically accelerates cervical extension, lateral flexion and rotation Concentrically accelerates scapular elevation
Longus Capitis
Concentrically accelerates cervical flexion and lateral flexion
Longus Coli
Concentrically accelerates cervical flexion, lateral flexion and ipsilateral rotation
Sternocleidomastoid
Concentrically accelerates cervical flexion, rotation, and lateral flexion
• Pattern Overload
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body. o Examples: baseball pitching, long-distance running, and cycling, which with time places abnormal stresses on the body.
Specific warm-up
Consists of movements that relate to the upcoming exercises in the program
Peripheral Nervous System
Consists of nerves that connect the CNS to the rest of the body and the external environment.
Appendicular Skeletal System
Consists of the Shoulder girdle, arms, pelvis, legs. (Moves the body)
Nervous System
Consists of the brain and the spinal cord. Coordinates the activity of all parts of the body.
Axial Skeletal System
Consists of the skull, rib cage and vertebral column. (Protects)
Overhead Squat: Turn Out: Underactive Muscles
Decreased activity in Medial Gastrocnemius, Medial Ham Complex, Gracilis, Sartorius, Popliteus
Mechanoreceptors
Detect mechanical changes within connective tissue: Compressive, tensile, traction, and elongation distortions
Oxygen uptake reserve
Difference between resting and max oxy consumpution
Drive Phase, Support Phase, Recovery Phase
Distinct phases during the Stride Cycle:
What are some questions used to ask about a clients lifestyle?
Do you partake in any recreational activities? What are your hobbies like?
Speed
ability to move the body in one intended direction as fast as possible
Overtraining
Exxcessive frequency, volume, or intensity, results in fatigue
Main Sources of Energy
Fat, Carbohydrates, Proteins
Fat
Help keep skin nice and help absorb some vitamins. Serve as an energy store.
Scapular Humeral Muscles
Have attachments at the scapula and the humerus *Only acts on the shoulder joint
Seniors Resistance Training
Helps them keep a sense of independence
myosin
one of the two major myofilaments known as the "thick" filament that works with actin to produce muscular contraction
Overhead Sqaut: Arms: Fall Forward: Over-active Muscles
Increased Activity in Latissimus Dorsi, Teres Major, Pectoralis Maor/Minor
Overhead Squat: Turn Out: Overactive Muscles
Increased Activity in Soleus, Lateral Gastrocnemius, Bicep Femoris
Warm-Up Phase
Increases heart and respiratory rate Increases blood flow Increases oxygen capcity Increases tissues temperature(body temperature) Increase muscle contraction rate Increases soft tissue extensibility Increases psychological preparation for exercise bouts
Sedentary Adult
Individual that is somewhat inactive
External Feedback
Information provided from the personal trainers, videotape, mirrors to supplement the internal environment.
Supination
Inversion,adduction, and internal rotation
Annual Plan:(Macroycle)
Is a long term/ 1 year fitness plan that will show the client progression between phases.
Gliding Joint
Limited range of motion in all planes of motion by pairing two flat surfaces. Ex: Ankle, Wrist, Facets Joints of the Spine
Phases of Plyometric Exercise
Loading Phase (Eccentric Phase) Amortization (Transition Phase) Unloading Phase( Concentric Phase)
Eccentric Muscle action
Movement of a limb towards the same direction of the resistance.
Pulmonary ventilation
Movement of oxygen and carbon dioxide within the circulatory system
What Health and Fitness professionals DO
Obtain health guidelines from professionals, design progressive exercise programs. Provide general info about healthy eating. refer clients to medical doctors..
actin
one of the two major myofilaments, actin is the "thin" filament that acts along with myosin to produce muscular contraction
Objective Informative
Physiologic assessment Body Composition Testing Cardiorespiratory Assessment Static and Dynamic Postural Assessments Performance Assessments
Peripheral Vascular Disease
Plaques form and restricts blood vessels typically resulting in atherosclerosis
Systolic pressure
Pressure produced by the heart as it is pumping
Frontside Mechanics
Proper alignment of the leading leg and the pelvis which includes ankle DF, knee flexion, hip flexion and neutral pelvis.
Importance of Posture
Proper posture ensures that there is proper neuromuscular efficiency, length-tension relationship, force-couple and arthrokinematic. necessary for efficient functioning of force couples. Proper posture allows proper joint motion, and a distribution of forces from the external environment throughout the body alleviating stress on the joints.
Sacrum
the triangular bone located at the base of the lumbar vertebrae. It is inserted like a wedge between the two hip bones.
Antagonist ( opposite of Prime mover)
Relaxes as the prime mover contacts. Such as the triceps relaxes as the bicep contracts.
Endurance adaptions sets and intensity
Sets between 1 and 3 at 50-70% of 1 RM
Core Training
Strengthen the deep and superficial muscles that stabilize, align and move the trunk of the body, especially the abdominals and the muscles of the back.
Trachea
Stretches from the larynx to the thorax. It's crucial that the trachea is always open to allow air.
Corrective Flexibility
Stretching techniques designed to correct common postural dysfunction, muscle imbalance, and joint dysfunction.
Strength
The ability of the neuromuscular system to produce enough internal force to overcome an external force. Internal tension is what leads to force production
Rest/Recovery
Sufficient recovery is necessary for gains. Training adaptation takes place between training sessions.
Transverse Abdominus, Multifidus, Muscles of the pelvic floor
Support system muscles of the core (lumbo-pelvic-hip complex)
White Blood Cells
Surrounds and destroy bacteria/ Removes old bacteria/ Carries out C02
Endocrine System
System of glands that secrete hormones which regulates bodily functions such as, control of mood, growth and development, tissue function, and metabolism.
Integrated cardiorespiratoy training
Systematically progresses clients thorugh carious stages.
Principle of Specificity
The body will adapt to demands placed on it.
Adaptation/Accommodation
The body will reach homeostatsis in response to repeated stimulus. This concept connected to the concept of plateaus in fitness gains
Nutrition for Recovery
The intake of nutrients during recovery is good for events and competitions held over a number of days. Glycogen stores must be refilled for an optimal performance. The best time is straight after a game because glycogen stores are low.
Adductor complex, Biceps femoris (short head), Tensor Fascia latae (TFL), Vastus Lateralis
The muscles that are MOST likely overactive causing an athlete's knee to move inward during the Single-leg Squat assessment:
Peripheral Nervous System
The nerves that connect the rest of body to the CNS
Synergist Dominance
The neuromuscular phenomenon that occurs when synergist take over the function of a weak or inhibited prime mover.
Sarcolemma
The plasma membrane of the muscle fibers
Kinesiology
The scientific study of human movement
Training Duration
The timeframe of the workout
Resistance Training Target Areas
Total Body Chest Back Shoulder Biceps Triceps Legs
Client w/ SPORT PERFORMANCE GOAL
Training program should be designed to increase proprioception, strength and power. The client should be introduced to all the phases of training along with cardio.
Saddle Joint
Two concave surfaces. Allows 3 planes of motion Ex:Sternoclavicular Joint,Carpometacarpal Joint
Adaptation factors
Type of Exercises/ Volume/ Intensity
Trunk Muscles
Vital to stabilizing the spine, and providing movement of the spine.
Popular Overdosed Vitamins
Vitamin A Vitamin D Iron Zinc
Neuromuscular Efficiency
When the neurovous sustem recuits the correct muscles(agonist, antagonist, synergist and stabilizers) to produce concentric force and eccentric force and stabilize the force (Isometrically)
Extention
When two limbs on a body increase the angle from each other. Like the eccentric motion of a arm curl.
When to find resting heart rate?
When you first wake up in the morning for three days straight
Processes
Where the muscles,tendons and ligaments can attach
fascicle
a grouping of muscle fibers that house myofibrils
eccentric contraction
an _________ _____________ occurs when a muscle develops tension while lengthening; the muscle lengthens because the contractile force is less than the resistive force; developing tension while a muscle is lengthening; when resistive force overcomes developed tension (known as a negative, occurs during the lowering phase of any resistance exercise)
stretch-shortening cycle
an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle
Cardiorespiratory System
composed of the cardiovascular system consisting of the heart, blood vessels and blood and the respiratory system consisting of lungs, alveoli. Bronchi, and trachea.
examples of physiological assessments
blood pressure, resting heart rate, circumference measurement (not medical quesionairre)
shoulder injuries
can cause altered neural control of the rotator cuff muscles, leading to instability of the shoulder joint during functional activities
Achilles tendonitis mechanisms include
eccentric loading, overload, poorly fitted shoes
Golgi tendon organs
located within the musculotendinous junction and are sensitive to changes in muscular tension and rate of tension change
Sarcopenia
loss of muscle tissue as a natural part of the aging process -effects can be slowed or reversed through the process of SAQ training
Cardio respiratory Assessment
•Maximum Heart Rate •Heart Training Zones •Step Test/ Rockport Walk Test
Metabolism
The process in which nutrients are acquired and used by the body as energy
Third Class lever
The resistance would be in the hand ex.Bicep curl
Motor Neurons
The response to internal and external environmental stimuli that was messaged by sensory neurons.
Biomechanics
The science of the forces acting internally and externally on the human body and the effects that these forces produced.
Lower Crossed Syndrome: Short Muscles
These muscles lost their elasticity and are tight; Gastrocnemuis, Soleus, Hip Flexor Complex, Adductor
Myosin
Thick Filament
Skinfold measurement:
This is the most common, skinfolds method is a measure of the thickness of subcutaneous fat tissue. Always use four upper body sites, the biceps, triceps, subscapular, and iliac crest(love handles) these measurements should only take place on the right side of the body.
Adequate Intake
This measure us used when the RDA cannot be determined. It is a sufficient requirement for all healthy individuals for all groups
Horizontal loading involves exhausting one body part and then moving to the next body part
True.
Examples of Transverse body movements
Trunk Rotation, Throwing, Golfing, Swinging a bat.
Muscle Fiber Types
Type I (Slow-Twitch) Type II(Fast-Twitch)
B- carotene
UL: 7(SUL) Excessive Intake : Increased chance of lung cancer, especially in smokers
The Superset System
Uses two exercises that are performed in rapid successions one after another First Variation Perform two exercises for the same muscle group back to back. Ex: Bench Press followed by pushups. Second Variation Perform two exercises back to back that involve the antagonist muscle group Ex: Chest and Back Ex: Quads and hamstrings
Suspension Body Weight Training
Using ropes, TRX Increases muscle activation Increase caloric dispense. Useful in Phases 1,2 of the OPT Model
supination
_______________ is a multiplanar, synchronized joint motion that occurs with concentric muscle function
nervous system
a conglomeration of billions of cells specifically designed to provide a communication network within the human body
Adenosine diphosphate
a high-energy compound occurring in all cells from which ATP is formed
Carb recommendations for endurance athletes
30-60g of carps per hour of exercise; 2.7-4.5 g/lb
What is Zone One percentage?
65% - 75%
Metabolism
All the chemicla reactions that occur in the body to maintain itself. Process in which nutrients are found, transported, used and disposed of.
Kettlebell Training
Appropriate to use in Phase 1,2 and 5 Increase core stability Increase balance and coordination Increase grip strength Able to throw, catch, decelerate, and accelerate.
What are some questions used to ask about a clients occupation.
Are you required to sit for long periods of time during work? What about extended periods of repetitive movements? Do you have to wear heels for long periods?
Posterior(Dorsal)
Back side of the body
The Split-Routine System
Breaking the body up into parts to be trained on separate days. Ex: Chest/Shoulders/Triceps: Monday & Thurs Back/Biceps: Tuesday& Fri Legs: Saturday
What does Target zone #1 for heart rate do?
Builds Aerobic base and aids in recovery
What does Target zone #3 for heart rate do?
Builds High-end Work Capacity.
Coronary Heart Disease
Caused by atherosclerosis(fatty plaque formation) which leads to narrowing of the coronary arteries, chest pain, myocardial infraction(heart attack).
Multifidus
Concentrically accelerates spinal extension and contralateral rotation
Erector Spinae
Concentrically accelerates spinal extension, rotation and lateral flexion
Youth Training
Early training will help prevent athletic injuries from occuring in the future. Drills 1. Red Light Green Light 2. Follow the Snake
Drop Sets System
Exercise until failure, then immediately reduce the weight load for an additional sets and continue on until the last rep
Closed Chained
Exercises performed where the hand (for arm movement) or foot (for leg movement) is fixed in space and cannot move. More Functional Push Ups, Pull Ups, Squats
Open Chained
Exercises that are performed where the hand or foot is free to move. Bench Press, Lat pull-down, Leg extension
Plyometric Training(Reactive Training)
Exercises that generate quick, powerful movements preceding with a concentric muscle contraction followed by eccentric muscle action.
The snatch and jerk requires full shoulder...
FLEXION
Shorten Muscles of PDS
Gastrocnemius, soleus, adductiors, hip flexor, Short head of Bicep Femoris.
Acromioclavicular Joint
Gliding joint formed by the meeting of the acromion process of the scapula and the clavicle
Arteriosclerosis
Hardening of arteries
Bones of Elbow Joint
Humerus, Ulna, Radius
Cycle 2
Improve balance and coordination and advance the client toward the increased specificity
strength training
Increase stabilization and prime mover strength
Overhead Squat: Knees Move inward: Overactive Muscles
Increased activity in Adductor complex, Biceps femoris, TFL, Vastus Lateralis
Balance-Strength Exercises
Involves concentric and eccentric movement exercises through full range of motion. Single Leg Squat Single leg touchdowns RDL Step Up Forward Lateral Rotation(transverse) Lunges Forward Backward Lateral
the process whereby a tight muscle causes decreased neural drive to its functional antagonist
altered reciprocal inhibition
those on a fat loss program should drink
an additional 8 oz. of water for every 25 lbs carried above ideal weight
Training intensity
an individual's level of effort, compared with maximal effort, which is usually expressed as a percentage
force
an influence applied by one object to another, which results in an acceleration or a deceleration of the second object
Multi Vitamins
Most common used supplements Safe level of most nutrients in multi vitamins should be at 100% Calcium levels should be low when taking multi vitamins.
Force
an influence applied by one object to another, which results in an acceleration or deceleration of the second object
biomechanics
applies the principles of physics to quantitatively study how forces interact within a living body
stroke volume
approximately 75-80 mL per beat
Adductor complex, TFL, bicep femoris (short head), vastus lateralis
Muscles that are MOST likely overactive and should be stretched when an athlete's knees move inward during the overhead Squat assessment
Gluteus medius, gluteus maximus, vastus medialis oblique
Muscles that are MOST likely underactive and should be strengthened when an athlete's knees move inward during the Overhead Squat assessment:
Posterior
On the back side of the body.
Anterior
On the front of the body.
Enjoyment
Pleasure derived from performing physical activity
Lateral
Positioned towards the outside of the body.
Motor learning
Process of practice and experience that lead to permanent change to a produced skill
Platelets
Responsible for clotting at the site if a wound
Performance Related Components
- Power - Speed - Agility - Reaction Time - Balance - Coordination
What is the recommended protein intake for a strength athlete?
1.2-1.7g/kg body weight (0.5-0.8g/lb)
Acceptable Distribution Range for protein intake
10-35% of total caloric intake
Power (acute variables for SAQ training protocol)
6-10 drills allowing maximal horizontal inertia and unpredictability -mirror drill -modified box drill -timed drills -3-5 sets of 3-5 reps each
Cardiorespiratory fitness
Ability of the circulatory and respiratory systems to supply exygen-rich blood to skeletal muscles.
Iron Deficiency
Causes mental and Physical issues
Which structure will prevent over contraction of a muscle?
Golgi tendon organ
General Warm-up:
Low intensity exercise , that doesn't relate to the more intense workout that will follow
Calcium
RDA/AI: 1000ug(AI) UL: 2500 Excessive Intake : Develop increased chances to kidney stones and nausea
Vitamin E
RDA/AI: 15ug UL: 1000 Excessive Intake: Blood Clotting
What occurs to muscle tension as the velocity of a concentric contraction decreases?
Tension increases
o Static stretching
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
Osteoclasts
a type of bone cell that removes bone tissue
Main objective of balance training
increase balance thresholds
major endocrine glands
pituitary, thyroid, adrenal, testis/ovary, pancreas thymus, pineal
Stage I
spends entire workout in zone 1
Health Related Components
- Cardiorespiratory endurance - Muscular strength - Muscular endurance - Flexibility - Body composition
Synovial Joints
- Gliding - Saddle Joints - Hinge Joints - Pivot Joints - Ball & Socket
# of exercises during Balance stabilization
1-4 with 1-3 sets 12-20 reps, slow temp
daily recommendations of water for sedentary men
3 L (~13 cups)
Catabolic
Breaks down complex molecules into simpler molecules
Waist / Hip ratio
Dividing the waist measurement by the hip measurement.
Shoulder Abductors
Middle/Anterior Deltoid Supraspinatus
Will become the focus of a core training program
Neural adaptions
To remove infectious agents
Purpose of Vasodilation during soft tissue healing:
Glenohumeral Joint
Shoulder Joint
Measures reaction capabilities in multiple planes
T-test
o Altered reciprocal inhibition
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist. For example: A tight psoas (hip flexor) would decrease neural drive of the gluteus maximus (hip extensor).
BMI
The correlation of how much you weight and how tall you are to calculate risk of chronic diseases.
Aerobic process
The process of producing ATP with Oxygen!
Remodeling
The process of resorption and formation of bones
o Active-isolated stretch
The process of using agonists and synergists to dynamically move the joint into a range of motion.
Active - Isolated Stretching
Using agonist and synergists to dynamically move a joint. 5 - 10 reps, 1-2 sets
OPT model
a process of programming that systematically progresses any athlete to any performance goal
Deconditioned
a state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and lack of core/joint stability
Appendicular skeleton
consists of upper and lower extremities
As intensity increases, the number of repetitions that can be performed
decreases
thyroid gland
lower, front of neck; regulates metabolism, affects bone growth and development of the brain and nervous system in children
Abduction
movement in the frontal plane away from the midline of the body
Adduction
movement in the frontal plane toward the midline of the body
abduction
movement of a segment away from the midline of the body
adduction
movement of a segment toward the midline of the body
rotary motion
movement of bones around joints
Rotary motion
movement of bones around the joints
Horizontal abduction
movement of the arm or thigh in the transverse plane fro man anterior position to a lateral position
growth hormone
protein hormone that has a slow response to exercise; gradual rise during long term exercise, recovery response after high intensity exercise, large increase with high volume resistance
Mechanical specificity
refers to the weight and movements placed on the body
Mechanical specificity:
refers to the weight and movements placed on the body.
Epiphyseal plate
region of long bone connecting diaphysis to epiphysis
functional strength
the ability to produce forces within the body
Capillaries
the smallest blood vessels and the site of exchange of chemicals and water between the blood and the tissues
the fluid like property of connective tissue that allows slow deformation with an imperfect recovery after the deforming forces are removed
viscoelasticity
Type II( Non-insulin dependent diabetes):
when adequate amount of insulin is made but the cell become resistant to it and doesn't respond to the insulin. This can lead to high blood sugar (hypoglycemia). This is common for obese individuals
Subtalar Joint
Talus, Calcaneus.
Cycle 3
Targets performance, sports specific trwining, post rehab, or activities of daily life
Postural Efficiency
The ability to efficiently maintain balance throughout the body segments
Agility
The ability to stop(decelerate and stabilize), start(accelerate) and change direction quickly. shorts bursts of movement that involve a change of movement direction or speed
o Dynamic stretch
The active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion.
Extensibility
The capability to elongate or be stretched
Functional Flexibility
designed to perform dynamic stretches in all planes of motion using neuromuscular control by using Self-Myofascial Release Dynamic Stretching
Agility training
efficiently changing directions
Elastic potential energy is stored
in the eccentric phase
agonist
muscles that act as prime movers
80 to 85 mm Hg
normal diastolic pressure ranges for blood pressure
Length-Tension Relationship
the amount of tension a muscle can produce while at rest.
gathering an athlete's personal medical history
the first step in the sports performance assessment
Core
the structures that make up the lumbo-pelvic-hip complex, including lumbar spine, pelvic girdle, abdomen, and hip joint
SUperman
trunk strength
flexion
when the relative angle between two adjacent segments decreases (at the ankle - dorsiflexion)
Youth Resistance Training
•Prevents future injuiries sprains or strains. •They will gain significant strength •Make sure the program is safe and fun
Chronic Lung Disease Execise Guidelines
•T.M.,cycling,EFX, steppers •3-5 days w/k •Stage I •20-45min •Assess movement/balance •Static /Active Stretch's
High Diet
60% and higher Dean Ornish Pritikin Diet
Zone One HR %
65%-75%
Golgi Tendon Organs
Are sensitive to changes in tension and the rate at which tension changes:
Examples of balance-power exercises
Balance exercises performed by hopping from one foot to another or performing hopping movements on the same foot:
3 Rules of Muscles
1. Muscles can only contract and relax. 2. Muscles only act on joints they cross. 3. Muscles work best in the direction of their fibers
What is the recommended protein intake for a endurance athlete?
1.2-1.4g/kg body weight (0.5-0.6g/lb)
How much time is recommended for stability adaptions
30 sec
typical heart rate
70-80 bpm
Maximal Heart Rate (Training Zones)
Calculated by subtracting client's age from number 220. [Zone One(Very poor/poor/ below average] °Maximal HR × 0.65 °Maximal HR × 0.75 [Zone Two(Average/Above Average/Good)] °Maximal HR × 0.76 °Maximal HR × 0.85 [Zone Three(Excellent)] °Maximal HR ×0.86 °Maximal HR ×0.95 **Multiply the estimated HRmax by the appropriate intensity (65%-95%) where the client should work.
benefits of Circumference?
Can be used on obese clients Good for comparisons and progressions Assessing fat patterns Inexpensive Easy to record
Teres Minor
Concentrically accelerates shoulder external rotation
Anterior Deltoid
Concentrically accelerates shoulder flexion and internal rotation. Also horizontal Flexion of the shoulder
External Oblique
Concentrically accelerates spinal flexion, lateral flexion, and contralateral roatation
Internal Oblique
Concentrically accelerates spinal flexion, lateral flexion, and ipsilateral rotation
underactive muscles when knees move INWARD
Gluteus Max/Min VMO (vastus Medialis Oblique)
Objective information
Physiological assessments, Postural assessments, Performance assessments
Pyramid system
Resistance training system can use both light-to-heavy and heavy-to-light applications to each set
Amortization Phase
The amount of time between the force reduction phase and the force production phase of plyometric training:
Hypertension
The slient killer, increases chance of stroke and heart failure
epimysium
a layer of connective tissue that is underneath the fascia, and surounds the muscle
swimmers and athletes exercising in cold, rainy weather are at greater risk of experiencing...
body heat loss
integrated sports performance training program
does NOT primarily focus on uniplanar training and concentric force produciton
distinct phases during the stride cycle
drive, support and recovery phase
motor neurons
neurons that transmit nerve impulses from the brain and/or spinal cord to the effector sites such as muscles or glands. also known as efferent neurons
Frontside mechanics
proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis
Structural efficiency
Capability if the body to overcome forces to maintain alignment of the musculoskeletal system, allowing one to maintain center of gravity.
Pelvis Rotation(Transverse)
Counter rotation of hip and spine resulting in a twisting of the pelvis.
Plyometric-Stabilization Exercises
Designed to establish optimal(best or favoring) landing, postural alignment and reactive neuromuscular efficiency. Squat Jump with Stabilization Box Jump with Stabilization (3Way Box Jump) Forward Lateral Transverse(rotating) Box Jump-Down Stabilization (3Way) Floor Jumps Stabilization (3Way)
Plyometric-Power Exercises
Designed to further improve everything of the strength improvements Ice Skaters Step Up Hops Square Hops (Proprioceptive Plyometric 3-way)
5 signs of Overtraing
Fatigue, Increased RHR and BP, Increased Musculoskeletal injuries, sleep disturbances and decreased performances.
Protein
Linked amino acids that are connected by peptide bonds that function is repair and build body tissues and structures. There are 8 Essential proteins that are sustances that must be obtained from food supply. Nonessential proteins are created by the body.Proteins can be used for immediate energy if the energy intake is low. However of the protein intake exceeds the energy and/or synthesis need it will be stored as fat.
Pattern Overload
Repeating a same motion on the body causes abnormal stresses on the body.
12-20 Reps
Repetitions that are required during resistance training for a phase 1 Stabilization Endurance training workout for maximal adaptation:
Thoracic Vertebrae
T1-T12. With bony attachments to the ribs. Kyphotic Curvature.
Thoracic Spine
T1-T12/ Covers more of the upper and middle back as well as the rib cage
Flattening the lumbar spine will assist in reducing load and shearing effects on the spine
True.
Fitness Assessment
a series of measurements that help to determine the current health and fitness level of clients. -Preparticipation health screening -Heart Rate/ Blood Pressure/ Weight/Height -Fitness Activities
Glucose
a simple sugar manufactured by the body from carbohydrates, fat, and to a lesser extent, protein. Serves as the body's main source of fuel
gender differences are relatively small, characterized by
a slightly greater preference of males towards auditory learning and females towards kinesthetic learning
Respiratory system
a system of organs (lungs and passageways) that collects oxygen from external environment and transports it to the bloodstream
which plyometric training exercises involve little joint motion and are designed to establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency?
plyometric stabilization exercises
functional efficiency
the ability of the neuromuscular system to monitor and manipulate movement during functional tasks using the least amount of energy, creating the least amount of stress on the kinetic chain
Strength
the ability of the neuromuscular system to produce internal tension to overcome an external load
3 bioenergetic pathways
the bioenergetic continuum; ATP-CP, glycolysis, oxidative
The majority of strength gains occur within
the first 12 weeks
Reciprocal Inhibition
the simultaneous contraction of agonist muscle and the relaxation of its antagonist. the simultaneous contraction of agonist muscle and the relaxation of its antagonist.
elasticity
the springlike behavior of connective tissue that enables the tissue to return to its original shape or size when forces are removed
Internal Rotation.
when a limb is rotating towards the front ( or center ) of the body. Such as the palm of the hand rotating towards the front of the body.
What is the Skinfold Measurement?
% of amount of subcutaneous fat beneath the skin.Measurement all on right side of the body. 1.) Bicep. 2.) Triceps 3.) Subscapular 4.) Iliac Crest
Aerobic
(Aerobic) Supplies energy for long distances activities that greater than 2 minutes. Uses carbs and fats as a energy source. Needs Oxygen and Carbs to work
Immediate Effects of Physical Activity
- Increased Cardiac Output - Increased Heart Rate - Increased Stroke Volume - Increased Gaseous Exchange in the Lungs - Increased Blood Pressure
Benefits of SAQ Training for Weight Loss
-HIIT: high intensity, short bouts of exercise -HIIT can burn more subcutaneous fat than long-duration, low to moderate intensity endurance training
Lumbo-pelvic-hip-complex (LPHC)
-kinetic chain checkpoint during running -the body should have a slight lean during acceleration -during maximal velocity, the LPHC should be fairly neutral without excessive flexion or extension
Movement System
Core musculature system that includes muscles that attach the spine and/or pelvis to the extremities that are primarily responsible for concentric force production and eccentric deceleration during dynamic activities:
Periodization
Division of a training program into smaller progressive stages.
Drawing-in Maneuver
Draw in the navel towards spine. increases stability
Diastolic blood pressure
Pressure within the arterial system decreases
Hypertrophy Reps, Sets, Intensity, Tempo, Rest
Reps: 6-12 Sets: 3-5 Intensity: 75-85% Tempo: moderate 2-0-2 Rest: 45-90 sec.
Slow to fast
The appropriate component of a progressive integrated balance training continuum:
Estimated Average Requirement
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group
Epimysium
The outermost layer of a muscle fiber:
The myth of Fat burning
The zone in which fat burning occurs however that increasing intensity past this "Zone" will burn more fat but also contribute to more carb burning as well.
Sliding Filament Theory
Theory that describes how thick and thin filaments within the sarcomere slide past one another, shortening in length, shortening the muscle and producing force.
The relationship between intensity and performance is based upon an inverted U shape
True
3 risk factors for patellofemoral pain
increase femoral rotation, adduction, and knee valgus during functional tasks, decreased strength of the surrounding hip and knee musculature
proprioception
the cumulative neural input from sensory afferents to the central nervous system
Mediastinum
the space in the chest between the lungs that contains all internal organs of the chest except the lungs
elasticity
the spring- lie behavior of connective tissue that enables the tissue to return to its original shape or size when forces are removed
A negative energy balance must be avoided to prevent protein from being used as an energy source
true
majority ofACL injuries are noncontact
true
what acute variables are most appropriate for children and adolescents new to resistance exercise?
1-2 sets, 8-15 reps, light to moderate
How many raining sessions are recommended for improvements in strength?
3-5 times per week
Mesocycle
6-12 weeks (Cycle 1)
Global Stabilization System(Lumbopelvic)
Attaches muscles from the pelvis to the spine. Transfers loads between the upper extremity and lower extremity and provide stability between the pelvis and spine and eccentric control of the core. Quadratus Lumborum Psoas Major External oblique Portions of the Internal Obliques Rectus abdominis Adductor Complex Gluteus Medius
Glycosis
Chemical Breakdown of Glucose. Before it is converted it is turned into Glucose-6-Phosphate. By product is LACTIC ACID or Pyruvic ACID.
Middle Trapezius
Concentrically accelerates scapular retraction
Diaphragm
Concentrically pulls the central tendon inferiorly, increasing the volume in the thoracic cavity
Altered Reciprocal Inhibition
Concept of muscle inhibition, caused by tight agonist, which inhibits its functional antagonist. Example tight psoas(hip flexor) would decrease neural drive of the gluteus maximus (hip extensor).
True or False: High- intensity, short- duration programs have been found inferior for fat and weight loss, and other metabolic adaptations when compared with moderate intensity, long-duration exercise protocols
FALSE
Type II Muscle Fibers
Fast twitch, quick to produce maximal strength, fatigues quickly
Compensations of the Overhead squat Assessment ( Anterior View)
Feet: Flatten or turn out Knees: Move inward?
Sample questions:(General)
Have you ever been diagnosis with a heart problem? Do you have chest pain when you perform physical activity? Do you have chest pain when you are resting? Are you ever dizzy or loss conscious? Are you prescribed any medication?
What are some questions used to ask about the client's medical history?
Have you ever had any pain or injuries? What about surgeries? Has a medical doctor diagnose you witha chronic disease? Are you taking any medications?
Sample Questions(Medical History)
Have you ever had pain or injuries ankle, knee, hip, back, etc? Have you ever had surgical procedures? Hoave you ever been diagnosis with any chronic diseases?
Myofibrils
Muscle cell that creates muscle fibers
Which strength assessment will measure muscular endurance of the upper body?
Pull ups
Relative Flexibility
Tendency of the body to seek the path of least resistance during functional movement patterns.
Arthrokinetic dysfunction
The biomechanical dysfunction in two articular partners that lead to abnormal joint movement and proprioception:
Arthrokinetic Dysfunction
The biomechanics dysfunction in two articular partners that lead to abnormal joint movement (arthrokinematics) and proprioception.
Isokinetic muscle Action
The speed of the movement is fixed even with varying force applied on the resistance.
excess post-exercise oxygen consumption
The state where the body's metabolism is elevated following exercise:
Assessing a Client's Stage
What experiences with physical activity have you had? What worked best to help you stick to the exercise program? What worked the least? What contributed to you quitting the program? During the last 6 months, what kept them from exercising? How did they keep up their exercise program when disruptions got in the way? Lack of time? Travel? Holiday?
Sample Questions:(Occupation)
What is your current occupation? Does your occupation require you to sit for extended periods? Repetitive Movements? Do you have mental stress?
Epiphysis
end of long bones composed of cancellous bone and houses red marrow involved in RBC production
Goal of strength stages in general
enhance stabilization strength while increasing prime mover strength
components of an integrated sports performance training program
include flexibility, core, balance, plyometrics, speed, agility, quickness, resistance training and sports-specific cardiorespiratory conditioning
Cardiorespiratory Fitness Training
reflects the ability of the circulatory and respiratory systems to supply oxygen blood to skeletal muscles
What is glycemic index (GI)
the effect of food on blood glucose.
epimysium
the outermost layer of a muscle fiber
skeletal system
the portion of the human movement system that comprises the bones of the body
altered reciprocal inhibition
when a tight muscle causes decreased neural drive to its functional antagonist
Pulling Assessment
Assess movement efficiency and potential muscle imbalances during pulling movements. Have client complete 20 reps in a controllable and comfrontable fashion. Assess the client form using the kinetic chain checkpoints. View for any underactive or overactive muscles through the clients movements
Obesity Training
Average adult will experience 15 percent reduction in fat free mass (FFM) between the ages of 30 to 80. The cause of it is too many calories consumed and too few expended. When the calculated BMI is said to be greater than 30.
Divisions of the Skeletal System
Axial Skeletal System Appendicular Skeletal System
Upper Extremity Strength Assessment
Client should perform 8-10 reps on the initial set and gradually increase weight and decrease reps. Until max is reached.
Sample Questions: (Lifestyle):
Do you partake in recreational activities? Do you have any hobbies?
Nutrition During Exercise
Doing high intensity exercise for 1 hour can reduce the body's glycogen stores by up to 55%, while 2 hours of exercise could complete the glycogen stores. So having small amounts of food between breaks that are high in carbohydrates will rehydrate and refuel the athlete.
Axial Humeral Muscles
Have attachments at the axial skeleton and the humerus *Act primarily on the shoulder joint
Pushing/Pulling: Shoulder Elevation: Overactive Muscles
Increased activity in Upper Trapezius,, sternocleidomastiod, Levator scapulae
What training will improve the rate of force production within muscles?
Plyometric training
proper levels of flexibility, proper levels of core strength, proper levels of balance
Prerequisites for an athlete to possess prior to initiating plyometric exercises into an integrated training program:
During which stage of the stress response will the body experience less soreness and improvement in activity?
Resistance Development
Cardio Output
The overall performance of the heart. Stroke volume (x) heart rate
o Reciprocal inhibition
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place. For example: To perform an elbow flexion during biceps curl, biceps brachii actively contracts while triceps brachii (antagonist) relaxes to allow the movement to occur.
Muscle Fascia
The tissue that is the primary focus of a flexibility routine for improving elasticity and extensibility:
Nutrition
The use of food substances for growth and repair of tissues.
Exercise will increase oxygen consumption 10 -15times an athletes resting rate
True.
Motor unit
a motor neuron and all of the muscle fibers it innervates
Rate of force production
ability of muscles to exert maximal force output in a minimal amount of time
which tissue is the primary focus of a flexibility routine for improving elasticity and extensibility?
muscle fascia
Stage II
spends most of the workout in zone 1, a few minutes in zone 2
Stage III
spends most of the workout in zones 1 and 2, and a few minutes in zone 3
In the body, 99% of the stored lipids are
triglycerides
Balance-Stabilization Exercises
Involves little joint motion. Improves joint stabilization contraction. The body should be placed in unstable environments in order for the body to learn to react by contracting the correct muscles to maintain balance. Single leg balance Single leg Abduction Single leg hip rotation Single leg woodchopper Single leg med. ball pass
Specific Warm up
Low intensity exercises that will be used in higher intensity later on.
Strength Reps, Sets, Intensity, Tempo, Rest
Reps: 1-12 Sets: 2-6 Intensity: 70-100% Tempo: Rest: 45 sec. to 5 min.
Decreased connective tissue lubrication, Decreased nutrient diffusion, Decreased mechanical barrier against bacteria
Results of loss of ground substance:
Agility
The ability to change direction or orientation of the body based on rapid processing of internal or external information quickly and accurately without significant loss of speed:
Flexibility
The ability to move a joint through full range of motion.
Exercise selection
The process of choosing appropriate exercises for a client program
Muscular hypertrophy
enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
which hypothesis suggests that moderate levels of intensity are best served for motor skills?
inverted-u
IntrAmuscle coordination
involves the ability the CNS to improve motor unit recruitment.
Horizontal adduction
movement of the arm or thigh in the transverse plane from a lateral position to an anterior position
Golgi Tendon Organ
sensitive to change in tension in a muscle and the rate of the change in the muscle. Golgi tendon organ causes the muscle to relax preventing excessive stress on the muscle. Senses muscle contraction and relaxes the muscle in respond.
What is Davis' law
soft tissue realigns along line of stress
Training plan
specific outline created by a fitness professional to meet a client's goals, detailing form of training, length of time, future changes, and specific exercises
Principals of Training
(Progressive Overload) A gradual increase in training but avoids injury. (Specificity) Matching training to: - Individual - Activity - Muscle Groups - Energy System (Individual Differences) Matching training to the individual person: - age - gender - size - sport - fitness level (Rest and Recovery) Rest: The time when recovery took place Recovery: Time needed to repair damage-> Protein (Reversibility) Reversal of training affects when you stop training.
Stabilization (acute variables for SAQ training protocol)
-4 to 6 drills with limited horizontal inertia and unpredictability -cone shuffles -agility ladder drills -1-2 sets of 3 reps each
Strength (acute variables for SAQ training protocol)
-6 to 8 drills allowing greater horizontal inertia but limited unpredictability -5-10-5 drill -T drill -Box Drill -Stand up to figure 8 drill -3 sets of 3 to 5 reps each
Benefits of Integrated Flexibility Training
-Decreased chance of injury. -Prevention of the development of Muscle down. -Correction of existing muscle imbalance and joint dysfunction. -improvement of posture and correct postural distortions. -enhancement of strength, joint range of motion, and power.
Benefits of SAQ Training for Seniors
-prevents age-related decreases in bone density, coordinative ability, and muscular power -prevents injury and increases quality of life -increases coordinative ability and movement confidence --- decreases the likelihood of falling or other movement-related injuries -has been found to slow or reverse the effects of Sarcopenia
what is the most appropriate rest period if an athlete is training for power or maximal strength adaptations?
3-5 minutes
aerobic exercise requires the body to take oxygen from the atmosphere, deliver it to the lungs, transfer it into the blood, and pump it to the working muscles where it is utilized to oxidate carbohydrates and fats in order to produce
ATP
Rhomboid Major/Minor
Concentrically produces scapular retraction and downward rotation
Integrated Flexibility continuum
Corrective Flexibility --> Active Flexibility --> Functional Flexibility
Plyometric-Strength Exercises
Designed to include more eccentric and concentric movements to improve joint stabilization, eccentric and concentric strength, rate of production and neuromuscular efficiency Squat Jumps Tuck Jumps Step Up hops Butt Kicks Hops
Rockport Walk Test
Have client walk a mile on the treadmill as fast as he/she can control. Record HR at the completion of the one mile walk.
Second class lever
Have resistance in the middle with the fulcrum on either side. Push ups or calf raises. Example the ball of the foot would be the fulcrum as all the weight is on one side and the body weight is the resistance.
Acetabulum
Hip Socket
Resisted Knee drives
Hip extension strength
The highest intensity of muscle activation, while performing Olympic lifts occurs at the..
Hip extensors
Core-Strength Training
Involves more concentric and eccentric movements throughout full range of motion. Spend 4 weeks at this level of training. Ball Crunches Back Extensions Reverse Crunches Leg Lifts Russian Twist
Cone Drills/ Ladder Drills
Modified Box Drill T Drill Box Drill L.E.F.T Drill One, Two feet forward Side Shuffle In In Out Out Zig Zag Lateral Shuffle
Davies Test
Place two pieces of tape 36" apart from each other. The client will start in pushup position. For 15sec complete 3 sets alternating touching each side of tape with both hands.
Shark Skills Test
Position client in the center of a grid box. Instruct a pattern you want the client to follow jumping single leg. Record the time. Penalty of .10s if ..hands leave hips ...other leg touches ground ...hop into incorrect box ...foot never return to the center square.
The ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions during functional activities is known as
QUICKNESS
Vitamin C
RDA/ AI : 90ug, 75ug UL: 2000 Excessive Intake: Nausea, diarrhea, and kidney stones
Vitamin B12
RDA/ AI: 2.4ug UL: 2000(SUL) Deficiency nerve damage
Vitamin D
RDA/AI : 5ug (AI) UL: 5 Excessive Intake: Calcification of blood vessels, damage of function to kidneys, liver and heart
Vitamin B6
RDA/AI: 1.3ug UL: 100 Excessive Intake Permanent damage to sensory neurons
Niacin
RDA/AI: 16ug, 14ug UL: 35 Excessive Intake: Liver Damage, flushing, nausea
Folic Acid
RDA/AI: 400ug(microgram) UL: 1000 Excessive Intake: Make Vitamin B12 Deficiency which causes neurological issues. Individuals taking aspirins and ibuprofen will need the increase of Folic Acid in their body.
Iron
RDA/AI: 8ug, 18ug UL: 45 Excessive Intake; Gastro irritation and affects the absorption of other material
Vitamin A
RDA/AI: 900ug , 700ug UL: 3000 Excessive Intake : Liver Damage, bone and joint pain, vomiting , headache
Tolerable Upper Intake
Recommended average daily nutrient intake level, based on observations. Estimates of nutrients intake that are assumed to be adequate for a group of healthy people. This measure is used when RDA cannot be determined
Foot clears the ground in this phase of the stride cycle
Recovery
Max Strength Reps, Sets, Intensity, Tempo, Rest
Reps: 1-5 Sets: 4-6 Intensity: 85-100% Tempo: moderate/fast Rest: 3-5 min.
o Davis's Law
States that soft tissue models along the lines of stress. Soft tissue is remodeled (or rebuilt) with inelastic collagen matrix that forms in a random fashion, usually it does not run in same direction as the muscle fibers. If muscle fibers lengthened, these inelastic connective tissue fibers act as roadblocks, preventing muscle from moving properly which creates alterations in normal tissue extensibility and causes relative flexibility. If a muscle is in a constant shortened state (such as hip flexor musculature when sitting for prolonged periods every day), it will demonstrate poor neuromuscular efficiency (as a result of altered length-tension and force-couple relationships). In turn this will affect joint motion (ankle, knee, hip, and lumbar spine) and alter movement patterns (leading to synergistic dominance). Inelastic collagen matrix will form along the same lines of stress created by the altered muscle movements. Because the muscle is consistently short and moves in a pattern different from its intended function, the newly formed inelastic connective tissue forms along this altered pattern, reducing the ability of the muscle to extend and move in its proper manner. This is why it is imperative that an integrated flexibility training program be used to restore the normal extensibility of the entire soft tissue complex.
Speed
The ability to move the body as fast as possible in a intended direction. the speed of distance covered within an amount of time.
Altered Reciprocal Inhibition
The process whereby a tight (overactive) muscle causes decreased neural drove to its functional antagonist:
Heart
a hollow muscular organ that pumps a circulation of blood through the body by means of rhythmic contraction
Epimysium
a layer of connective tissue that is underneath the fascia and surrounds the muscle
Blood
a life sustaining flood that supplies the organs with nutrients, oxygen, hormones and removes waste products.
Circumference Measurements
a measure of the girth of body segments such as the arm thigh waist and the hip.
cumulative injury cycle
a process by whereby an injury will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.
Extension
a straightening movement in which the angle between two adjacent segments increases
Myofascial Release
a stretching technique that focuses on putting gentle pressure and breaks up knots within the muscle and helps release unwanted muscle tension.
Osteoblasts
a type of cell that is responsible for bone formation
Calorie ( C )
a unit of expression of energy equal to 1,000 calories. The amount of heat energy required to raise the temperature of 1 kg or liter of water to 1 deg. Celsius
Kilocalorie (kcal)
a unit of expression of energy equal to 1,000 calories. The amount of heat energy required to raise the temperature of 1 kg or liter of water to 1 deg. Celsius
recruitment
an impulse transmitted sim. over an increasing number of nerve fibers, pulling in increasingly more muscle fibers for the task
conduction passageway
consists of all the structures that air travels before entering the respiratory passageway; nasal and oral cavities, pharynx, larynx, trachea and bronchi
if the amortization phase is prolonged during a plyometric exercise, the amount of elastic potential energy
decreases
which subsystem is primarily responsible for force transmission longitudinally from the trunk to the ground
deep longitudinal subsystem
Neutralizers
eliminate unnecessary/unwanted movement within a joint by contracting to counteract the action of other muscles
the outermost layer of a muscle fiber is..
epimysium
Plyometric training
exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action
which phase is specific for the adaption of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size
hypertrophy training
How can one increase the stretch load intensity ?
increase the height of a jump
Goal of Phase 4: Maximal Strength Training
increasing maximal prime mover strength
IntERmuscle coordination
is concerned with the entire human movement system working efficiently.
which core musculature system includes muscles that attach the spine and or pelvis to the extremities that are primarily responsible for concentric force production and eccentric deceleration during dynamic activities?
movement system
respiratory pump
moves air in and out of the body skeletal structure: sternum, ribs & vertebrae muscles include: diaphragm, intercostals, scalenes, sternocleidomastoid, pectoralis minor & abdominals
functional continuum
multiplanar, multidimensional, use of the entire muscle-contraction spectrum, use of the entire contraction-velocity spectrum, manipulation of all acute training variables (sets, repetitions, intensity, rest intervals, frequency, duration)
Concentric
muscle is exerting force greater than the resistive fore and results in shortening of the muscle
Detect muscle length
muscle spindles
which sensory receptor is sensitive to change in length of muscle and the rate of that change?
muscle spindles
3 types of mechanoreceptors
muscle spindles, Golgi tendon organs, joint receptors
antagonist
muscles that act in direct opposition to agonists (prime movers)
stabilizers
muscles that support or stabilize the body while the prime movers and the synergists perform the movement patterns
Backside mechanics
proper alignment of the rear leg and pelvis during sprinting - including ankle plantarflexion, knee extension, hip extension, and neutral pelvis
Backside mechanics
proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and neutral pelvis
the time elapsed between the athletes recognition of the need to act and initiating the appropriate action is best defined as:
reaction time
Neuromuscular efficiency
refers to the speed of contraction and exercise selection
Neuromuscular specificity
refers to the speed of contraction and the exercise selection Ex: To develop higher levels of stabilization, a chest press should be done in an unstable environment at a slow controlled speed. Ex: To develop higher levels of strength, a chest press should be done in a stable environment with heavy loads. Ex: To develop higher levels of power, a low weight with high velocity contractions should be perform in a plyometric manner.
parathyroid hormones
regulate calcium levels in the blood and bone metabolism
Capillaries
smallest blood vessels, and site of exchange of chemicals & water between blood and tissues
Sinoatrial (SA) node
specialized area of cardiac tissue located in right atrium of the heart, which initiates electrical impulses that determine HR
reproductive glands
testes secrete androgens (most important is testosterone) which regulate sexual development and increases in muscle growth and strength; ovaries produce estrogen and progesterone which control development of female characteristics and reproductive function
frontal plane
the _________ ___________ bisects the body into front and back halves and primarily includes abduction and adduction of the limbs (relative to the trunk), lateral flexion in the spine, and eversion and inversion of the foot and ankle complex (anterior-posterior axis)
transverse plane
the _________ ____________ bisects the body to create upper and lower halves and primarily includes internal rotation and external rotation for the limbs, right and left rotation for the head and trunk, and radioulnar pronation and supination (longitudinal axis)
Stabilization
the ability for the body to provide joint stability and proper posture during all movements. Unstable exercises increases the body ability to balance and stability itself. Stabilization is important for the lumbo-pelvic-hip joint-abdominals complex
functional strength
the ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion
Neuromuscular efficiency
the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
strength
the ability of the neuromuscular system to exert force against resistance
functional strength
the ability of the neuromusculoskeletal system to efficiently and effictively produce force, reduce force, and dynamically stabilize the entire human movement system during functional movements; the ability of the neuromuscular system to contrace eccentrically, isometrically and concentrically in all three planes of motion
Muscular Endurance
the ability produce and then maintain force production for extended periods of time. High reps and moderate to low weight is the best way to improve muscle endurance.
Agility
the ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
Linear speed
the ability to move the body in one intended direction as fast as possible product of stride rate and stride length
Muscular endurance
the ability to produce and maintain force production for prolonged periods of time
Quickness (reaction time)
the ability to react and change bod position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities
Quickness(Reaction Time)
the ability to react to and change body position with maximal rate of force production, in all planes of motion.
Dynamic stretching
the active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion
structural efficiency
the alignment of the musculoskeletal system, which allows our center of gravity to be maintained over a base of support
Stroke volume
the amount of blood pumped out of the heart with each contraction
calorie ( c )
the amount of heat energy required to raise the temprature of 1 gram of water to 1 deg. Celsius
Stride rate
the amount of time needed to complete a stride cycle and is limited by stride length
arthrokinematic dysfunction
the biomechanics dysfunction in two articular partners that lead to abnormal joint movement (arthrokinematics) and proprioception
ari
the concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist. ex- when a tight psoas decreases the neural drive to the gluteus maximums
Obesity
the condition of being considerably overweight, and refers to a person with a BMI of 30 or more, and is at least 30 lbs over the recommended weight for their height.
Proprioception
the cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movement
endomysium
the deepest layer of connective tissue that surrounds individual muscle fibers
Oxygen uptake reserve (VO2R)
the difference between resting and maximal or peak oxygen consumption
Which phase is elastic potential energy stored?
the eccentric phase (Stretching of a muscle) will store elastic energy in preparation of the concentric phase
Muscle Hypertrophy
the enlargement of skeletal muscle fibers in response to increased levels of tension from training. Using low to intermediate repetition( 3sets of 8-12reps) with progressive overload will lead to muscle hypertrophy.
Exercise metabolism
the examination of bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise
viscoelasticity
the fluid- like property of connective tissue that allows slow deformation with an imperfect recovery after the deforming forces are removed
Gluconeogenesis
the formation of glucose from noncarbohydrate sources, such as amino acids
sarcomere
the functional unit of muscle, repeating sections of actin and myosin
Sarcomere
the functional unit of the muscular system that produces muscular contraction
mitochondria
the mitochondria are the principal energy source of the cell. mitochondria convert nutrients into energy as well as doing many other specialized tasks.
Arthrokinematics
the motions of joints in the body
Prime mover
the muscle that acts as the initial and main source of motive power
Synergistic dominance
the neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover
Flexibility
the normal extensibility of all soft tissues that allow full range of motion of a joint
Frequency
the number of training sessions in a given time frame
Ventilatory threshold
the point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic energy production
central nervous system
the portion of the nervous system that consists of the brain and the spinal cord
cell body
the portion of the neuron that contains the nucleus, lysosomes, mitochondria, and a Golgi complex
Active-isolated stretching
the process of using agonist and the synergist to dynamically move the joint into a range of motion. Cause only reciprocal inhibition Active Supine Bicep femoris stretch Active hamstring stretch Active standing adductor stretch Active Kneeling Hip flexor stretch
Bioenergetics
the study of energy in the human body
bioenergetics
the study of energy in the human body
motor control
the study of posture and movements with the involved structures and mechanisms used by the cntral nervous system to assimilate and integrate sensory information with previous experiences
posterior oblique subsystem
the subsystem that works synergistically with the deep longitudinal subsystem and consists of the gluteus maximus, thoracolumbar fascia, and contralateral latissimus dorsi
endocrine system
the system of glands in the human body that are responsible for producing hormones; uses hormones to communicate to specific tissues; consists of host organs (glands), chemical messengers (hormones), and target (receptor) cells
respiratory system
the system of the body responsible for taking in oxygen, excreting carbon dioxide and regulating the relative composition of the blood; consissts of the respiratory pump and the respiratory passageways
Relative flexibility
the tendency of the body to seek the path of least resistance during functional movement patterns
The ankles most stable position is when
the tibia and fibula articulate with the talus
Feedback
the use of sensory information and sensorimotor integration to help the human movement system in motor learning
training only in the sagittal plane
this will not effectively prepare and athlete's muscles to be strong in all three planes of motion
ligamentous receptors will use an increase level of response to protect the joint and aid in stability
true
Biceps Femoris
Concentrically accelerates knee flexion and hip extension
Lower Trapezius
Concentrically accelerates scapular depression
Glycogen-lactic Acid
(Anaerobic) supplies energy for 1-3 minutes. Doesn't need oxygen
Examples of SAQ training programs for youth
-Red Light Green Light -Follow the Snake page 293
Foot/ Ankle Complex
-kinetic chain checkpoint during running - foot and ankle should be pointing straight ahead// dorsiflexed position when ankle & foot hit the ground -excessive flattening or external rotation of the foot will create abnormal stress throughout the rest of the kinetic chain/ decrease overall performance
Head complex
-kinetic chain checkpoint during running -head should remain in line with the LPHC, and the LPHC should be in line with the legs -the head and neck should not compensate and move into extension -extension of the head and neck can affect the position of the LPHC
Knee complex
-kinetic chain checkpoint during running -knees must remain straight ahead -excessive adduction and internal rotation of the femur during the stance phase decreases force production and leads to overuse injuries
# of exercises during core power
0-2 ( optional) 2-3 sets / 8 - 12 reps, fast and controlled
# of exercises during balance power
0-2, 2-3 sets, 8-12 reps and controlled
# of exercises during balance strength
0-4 with 2-3 sets, 8 - 12 reps, medium
Levator Scapulae
Concentrically accelerates scapular elevation
peripheral nervous system
12 cranial and 31 pairs of spinal nerves that provide a connection for the nervous system to activate different bodily organs and relay information from the bodily organs back to the brain, providing a constant update of the relation between the body and the environment.
High blood pressure
140/90
Currently the upper limit for sodium established by the Institute of Medicine for the average person is 1,000 mg/day 1,600 mg/day 2,300 mg/day 3,000 mg/day
2,300 mg/day
daily recommendations of water for sedentary women
2.2 L (~9 cups)
according to research, what is the optimal stride length for maximal speed during sprinting?
2.3 to 2.5 times the athletes leg length
Cardio Intensity
25% Light 50% Moderate 75% Heavy 90-100% Exhaustion
Daily recommended fiber intake
25g for women and 38g for men
Which metatarsals are stress fractures most commonly seen?
2nd and 5th
What is the recommended intake of fiber?
38g/day for men and 25g/day for women
Protein/Carbs
4 calories of energy`
structure of the heart
4 chambers deoxygenated blood -to- right atrium -to- right ventricle -to- lungs reoxygenated blood -to- left atrium -to- left ventricle -to- body
Recommenced Carbohydrate Intake
45% to 65% caloric intake for Carbohydrates 1 gram of carb yields 4 calories. 6 and 10g/kg = 2.7 to 4.5 g/lb Should make up the highest percentage of macro-nutrient calories when one is attempting fat loss or weight loss. Low-Carb diet can show significant results in weight loss.
Acceptable Distribution Range for carbohydrate intake
45-65% of total caloric intake 6 - 10 g/kg/day of carbohydrate
rotator cuff conditions such as strains, ruptures, and tendonopathies account for approximately
75-80% of shoulder injuries
What is Zone Two percentage?
76% - 85%
Torque
A force that produces rotation on a object.
Perimysium
A layer of connective tissue that protects fascicles
Detraining
A gradual loss of the adaptations that take place as the result of a training program.
Frontal plane
A imaginary line that splits the body from back to front. Imagine two walls in front of you and in back of you, the only way you can go is left and right.
Epimysium
A layer of connective tissue that lies underneath the fascia and surrounds the entire muscle
Total Peripheral Resistance
A measurement of the ease with blood flows from the ateeioles into the capillaries.
Adduction
A movement towards the center of the body in the FRONTAL plane.
Serratus Anterior
Concentrically accelerates scapular protraction, Upward Rotation
Observing Static Posture [Kinetic Chain Checkpoint]
A week foundation leads to secondary problems. So if there is improper posture there may be muscle imbalance and neuromuscular inefficiency. Look for proper alignment of the •Foot and Ankle •Knee •Lumbo-Pelvic-Hip complex (LPHC) •Shoulders •Head and Cervical Spine
Semimembranosus/ Semitendinosus
Concentrically accelerates knee flexion, hip extension and tibial internal rotation
Soleus/ Gastrocnemius
Concentrically accelerates plantarflexion
The ability to start, stop and change direction quickly, while maintaining proper posture is known as
AGILITY
Fibrous Joints
AKA Synarthrosis Held Together by dense irregular connective tissue and allow little or no movement Ex;Sututes, Teeth, Distal Tibiofibular Joint
Power
Ability of the neuromuscular system to produce maximal force as quickly as possible. Power training by increasing weight or increasing speed of the weight that is being moved.
Joints of shoulder girdle
Acromioclavicular Joint(AC Joint), Sternoclavicular Joint
Bones of the Shoulder girdle Anterior View
Acromioclavicular joint, Coracoid Process, Glenoid Fossa(Shoulder socket), Clavicle, scapula, sternum
Bones of the shoulder girdle posterior view
Acromioclavicular joint,acromion process, spine of scapula, superior angle of scapula, inferior angle of scapula, spinous process of vertebrae
Peroneus Brevis
Action of Eversion and Plantar Flexion
Pectoralis Minor
Actions of Depression, Downward Rotation and Protraction of the scapula.
Serratus Anterior
Actions of scapular protraction & scapular upward rotatiom
Long-Term Effects of Physical Activity
Adaptions of the Cardio System - Decreased Heart Rate - Increased Oxygen Extraction - A faster rate of recovery Adaptions of the Muscular System - Increased Flexibility - Increased ATP-CP system capacity - Improved Posture
Overactive muscles when knees move INWARD
Adductor Complex Bicep femoris (Short head) TFL Vastus Lateralis
Hip Complex
Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis, Pectineus,Gluetus Medius, Gluteis Minimus, Gluteus Maximus, TFL (Tensor Fascia Latae), Psoas, IIiacus, Sartorius, Piriformis
Cartilaginous Joints
Aka Amphiarthrosis. Held together by cartilage, these joints allow restrained movements, aid transfer of force between bones Pubis symphisis Sacroiliac joint
Synovial Joints
Aka Diarthrosis. Is a joint that contains a fluid filled cavity between bony partners. These joints are specialized for movement. Most joints are synovial joints Ex: Shoulder, Hip, Knee, Ankle, Elbow
IIiopsoas
Aka Primary Hip Flexor. Action of Hip Flexion, Hip External Rotation.
Hinge Joint
Allow only one plane of movement Ex:Elbow, Knee
Ball and Socket
Allows all three planes of motion. Ex: Hip, Shoulder
Free Weight(Barbells/Dumbbell)
Allows movements in all planes of motion, improves core stability SPOT CLIENTS AT THEIR WRIST
Cable Machines
Allows the same amount of freedom as free weights.
Performance Enhancement Drugs
Also known as Ergogenic which means something that enchances athlete performances. •Creatine Supplementation •Stimulants(caffeine) •Anabolic Steriods
Muscle Imblance
Alteration of muscle length surrounding a joint.
Recruitment
An impulse transmitted simultaneously over an increasing number of nerve fiber, pulling in increasingly more muscle fiber for the task.
Talocrural Joint
Ankle Joint. Limited to the Sagittal plane b/c of the lateral malleolus (distal end)/of tibia.
Plantar Flexion
Ankle Motion such that the toes are pointed towards the ground
Tensor Fascia Latae
Concentrically accelerates hip flexion, abduction and internal rotation
Single Leg Squat Assessment
Assess flexibility, balance, core strength, overall neuromuscular control. Have client perform 5 reps on each side. Assess their form using kinetic chain checkpoints. Determine any underactive and overactive muscles through the clients movements. Determine any underactive or overactive muscles through the clients movements.
Purpose of the pushing assessment
Assesses movement efficiency and potential muscle imbalances during pushing movements
Scalenes
Assists ribs elevation during inhalation Concentrically accelerates cervical flexion, rotation and lateral flexion
Sartorius
Concentrically accelerates hip flexion, external rotation and abduction Concentrically accelerates knee flexion and internal rotation
Arm Muscle
Bicep Brachii, Triceps Brachii, Brachioradialis, Brachalis,
Hamstring Complex
Bicep femoris (Long head), Bicep Femoris (Short Head), Semimembranosus, Semitendinosus
Training Zone One
Builds aerobic base and aids in recovery
Training Zone Three
Builds high end work capacity
Atherosclerosis
Buildup of fatty plaques in arteries, that lead to reduced blood flow
Cervical Vertebrae
C1-C7. Vertebrae of the neck. Consist of a Lordotic Curvature
Cervical Vertebrae
C1-C7/ Provides motion in the neck
Extensibility
Capability to be elongated or stretched
• Extensibility
Capability to be elongated or stretched. o Soft tissue will only achieve efficient extensibility if optimal control of movement is maintained throughout the entire ROM.
Waste of aerobic ATP production is
Carbon Dioxide and water
Q
Cardio Output
Arteries
Carries blood away from the heart
Red Blood Cells
Carries oxygen to the muscle tissue
ATP
Chemical bonds that are used for energy release.
Triglycerides
Chemical in which most fat exists in foods as well as the body.
Carbohydrates
Classified as simple sugars, stratches and fibers.
Shoulder Flexors
Clavicular Head of Pec Major Anterior Deltoid
Cognitive
Client has a lot of trouble with the task and cannot carry out the movement
Clients w/ FAT LOSS GOAL
Client must burn more calories that they consume in order to lose weight. The client will be assigned Phase1: Stabilization Endurance Training and Phase 2; Strength Endurance Training. Along with Cardio. Alternate through these two phases after every 4 weeks. The rest of the phases are optional for the client to decide. Avoid Saturated fats Limit Alcohol consumption 4-5meals Drink plenty of water 9 to 13 cups daily.
Inferior
Closer to the feet
Superior
Closer to the head
Posterior Tibialis
Concentrically accelerates plantarflexion and inversion of the foot
Vastus Lateralis/ Vastus Medialis/ Vastus Intermedius
Concentrically accelerates knee extension
Anterior Tibialis
Concentrically accelerates dorsiflexion and plantarflexion
Gluteus Minimus
Concentrically accelerates hip abduction and internal rotation
Gracilis
Concentrically accelerates hip abduction, flexion, internal rotation
Pectineus
Concentrically accelerates hip abduction, flexion, internal rotation
Adductor Longus/ Adductor Magnus/Adductor Brevis
Concentrically accelerates hip adduction, flexion and internal rotation
Gluteus Maximus
Concentrically accelerates hip extension and external rotation
Piriformis
Concentrically accelerates hip external rotation, adduction, and flexion
Psoas
Concentrically accelerates hip flexion and external rotation Concentrically accelerates extends and rotates lumbar spine
Liagments
Connects bone to bone.
Ball Squat Curl to Overhead Press
Considered a total-body stabilization exercise
Bones of forearm
Consist of Olecranon Process of the ulna, Ulna, Radius
Radioulnar Joint
Consist of the Ulna and Radius. This pivot joint the radial head crosses over the ulna.
Skeletal System
Consist of the bones and joints that creates the framework, form and shape of our body. Provides support, protection, and allows movement of the body
How do the local stabilizing muscles contribute to spine stability?
Create an increase in intra-abdominal pressure
Testosterone
Created at higher levels in a males body than a female's body. It helps with development and growth, tissue repair and, facial hair, muscle mass
Which supplement is not banned by major sports governing bodies, but NCAA rules prohibit institutions from supplying it to athletes? Caffeine Creatine HMB (beta-hydroxy-beta methylbutyrate) Androstenedione
Creatine
Frontal Plane
Cut the body into a front and back. Movement: Adduction/Abduction, lateral flexion, eversion/inversion
Transverse Plane
Cuts the body into a top and bottom. Internal and external rotation, left/right spinal rotation, horizontal adduction/abduction
Overhead Squat: Knees Move Inward: Underactive muscles
Decreased activity in Glutues Medius,Maximus, Vastus Medialis obilque (VMO)
Pushing/Pulling: Low Back Arches: Underactive Muscles
Decreased activity in Intrinsic core stabilizers
Blood pressure medications
Decreases Heart Rate/ Decrease the resistance in the vasculature
How does plyometric training impact landing forces>
Decreases the forces
Scapular Humeral Muscles
Deltoids, The Rotator Cuff
Overhead Squat Assessment:
Designed to assess flexibility, core strength. Balance and overall neuromuscular control Reflects lower extremity movement patterns Procedure: 1. Clients stands with feet shoulder-width apart with ankle and foot in neutral position. 2. Client should raise their hands above their head, with elbows extended. 3. Instruct client to squat to the height of a chair and return to start position, 5reps. View the client for proper form from anterior, posterior and lateral view. Assess their form using kinetic chain checkpoint
Balance-Power Exercises
Develop proper deceleration ability to move the body from a dynamic state to a controlled position. Single Leg Hop Forward Lateral Transverse Single Leg Box Jump
What do health and fitness professional NOT DO
Diagnose medical condtions, perscribe treatment, prescribe diet, provide treatment for injury, Provide rehabilitation services, Provide Counseling.
Axial Scapular Muscles Examples
Each Trapezius, Levator Scapulae, Rhomboid Major/Minor, Pectoral Major, Latissimus Dorsi,
Triceps Brachii
Elbow Extension. The long head will assist in shoulder extension and adduction
Brachialis
Elbow Flexion
Brachioradialis
Elbow Flexion, Radioulnar Supination. Aka the beer drinkers muscle.
Biceps Brachii
Elbow flexion, Shoulder Flexion, Radioulnar Supination. Long Head Produces Shoulder internal Rotation
Recommended Dietary Allowance
Estimated to meet the sufficient requirement of nearly all healthy individuals in a group
Rate of force production
Exert max force in a short amount of time
Calf Raises
Example of a predominately sagittal plan motion:
What does blood protect?
Excessive bleeding by clotting. Fights disease and sickness with immune cells.
Overtraining
Excessive stress placed on the body and not allotting enough recovery time which results in fatigue and eventually, injury.
Exercise Pre/Post Natal
Exercise during pregnancy is beneficial until the logical third semester. As second/ third trimester occurs prone/supine/rotational exercises aren't advised. Post-Natal after let the body recover from the recent surgery. •Exercise guideline -Low Impact -3-5 days per week -Stage I/II Intensity -15-30mins -Assess: push, pull, overhead squat, balance -Static/ Active stretch
Cardio respiratory State Training
Frequency/Intensity/Time/Type/Enjoy [Stage 1]: Designed to help improve cardio respiratory fitness using a target heart rate 65-75℅. Gradually working up to 30min to 60min of continuous exercise.if able to perform for 2-3 weeks progress to stage 2. [Stage 2]: Focus on increasing the speed/ incline level of exercises. [Stage 3]: Increase the capacity of the energy systems needs at the power level in the OPT Model.
Cardiovascular fitness guidelines
Frequency: 3-5 Intensity: 40%-80% Time: 20-60mins
Possible injuries for LCS
Hamstring complex strain Anterior Knee Pain Low-back pain
Anterior (Ventral)
Front side of the body
Subjective Information
General MEDICAL HISTORY. it depends on the person!
Subjective Information
General and Medical History Occupation, Lifestyle, Medical and Personal Information
Muscles
Generate force, Stabilize and move bones
Shoulder Joint
Glenohumeral Joint
Shoulder Socket
Glenoid Fossa
What amino acid is recommended to support recovery?
Glutamine
Underactive muscles during low back arch
Gluteus Maximus Hamstring Complex Intrinsic Core stabilizer
Single Leg Squat: Knee Move Inward: Underactive Muscles
Gluteus medius/maximus, Vastus Medialis Obilque
Tachycardia
HR Above 100bpm
Bradycardia
HR Below 60bpm
Possible injuries of UCS
Headaches Bicep tendonitis Rotator cuff impingement
OverHead Squat: Excessive Lean Forward: Overactive Muscles
Increased activity in Soleus, Gastrocnemius, Hip Flexor Complex, Abdominal Complex.
Fat vs. Carbs
Higher Intensity= More Carbs Less Intense or longer = More Fat
High Protein Diets
Higher intake of saturated fat and low fiber intake Increased urea production Possible dehydration
Maximal O2 consumption
Highest rate of oxygen transport achieved at maximal physical exertion
Bicep Femoris: Long Head
Hip Extension, Knee Flexion, Tibial External Rotation
Supine Heel Pushes
Hip Flexion strength
Pelvis Elevation (Frontal)
Iliac Crest moves superiorly. (Hip Addiction, lateral flexion of spine)
Bones of Pelvis
Ilium, Ischim, Pubis
Transverse plan
Imaginary line that splits the body from top to bottom, usually in the belly area. Used for twisting motions and diagonal movements.
Acute Variables
Important Component that specify how each exercise is to be performed
Core-Stabilization Training
Improve neuromuscular efficiency and intervertebral stability. This is focusing on the drawing in and bracing methods discussed earlier in the notes. Spend 3-4 weeks at this level of training. 6 Way Planks Supine Marching Bridging Superman
Core Power
Improve the rate of force production of the core Medicine Ball Smash(Soccer Throw) PB Medicine Ball Pullover throw Woodchopper Throw(Front Med. Ball Oblique throw)
Blood Vessels
Network of hollow tubes that circulates blood throughout the body
What is the main reason cardiac output is improved with training?
Increase in stroke volume
Single-Leg Squat:Knee Move Inward: Overactive Muscles
Increased Activity in Adductor Complex, Bicep femoris, TFL, Vastus Lateralis
Pushing/Pulling: Low Back Arches: Overactive Muscles
Increased activity in Hip Flexors, Erector spinae
Daily Value %
Indicates how much of nutrient is present in a food when compared with RDA levels. Ex: If the DV of a juice is 50% it means that adult is obtaining 50% of the recommended amount of the nutrient on a daily basis
Training Intensity
Individual level of effort when compared to their maximal effort
External Rotators
Infraspinatus Teres Minor Posterior Deltoid
Frequency
Number of training sessions
What are the essential amino acids?
Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine
Muscle Contraptions
Isotonich: - Concentric is a type of muscle contraction in which the muscle shortens while generating force - Eccentric is a type of muscle contraction that increases tension on a muscle as in lengthens. Isometric: When the joint angle and muscle length don't change. Isokinetic: When muscles contract and shorten at a constant rate of speed.
Synovial Joint
Joints that are most associated with human movement. Contains a joint capsule and ligaments and are most associated with movement in the body. [Types of Synovial Joints] Gliding Plane Joints( Carpals in hands) Condyloid Joints (Knee) Hinge Joints (Elbow) Saddle Joints (Wrist) Pivot Joints (Ulna and Radius/Pronation and Supination of forearm) Ball and Socket Joints (Humerus)
HR Reserve Method
Karvonen Method. ([ Max HR - Rest HR] x Desired Intensity) + Rest HR.
Bicep Femoris: Short Head
Knee Flexion, Tibial External Rotation
Tibiofemoral Joint
Knee Joint
Tibiofemoral Joint Action
Knee Joint/Flexion, Extension. (Sagittal)
Larynx
Known as the voice box because it contains vocal cords. The top of the larynx is called the epiglottis which prevents food entering.
Lumbar Vertebrae
L1-L5. Carries most of the body weight. Lordotic Curvature
Lumbar Spine
L1-L5/ Supports most of the body weight
Shoulder Adductors
Latissimius Dorsi Sternal head of Pec. Major
Shoulder Extensors
Latissimus Dorsi Posterior Deltoid
Overactive muscles when your arms fall forward
Latissimus Dorsi Teres major Pectoralis major/minor
Compensations during a pushing assessment
Low back arch Shoulder elevate Head migrate forward
1/3/5 wall drill
Linear acceleration
Aerobic
Long Endurance training
Shortened Muscles
Losses elasticity and becomes tight.
Compensations during a pulling assessment
Low back arch Shoulder elevate Head migrate forward
Compensations of the overhead squat Assessment Lateral View
Lower back arch Torso lean forward Arms fall forward
Purpose of the pushup - test?
Measure muscular endurance of the upper body, primary the pushing muscles.
Importance of Water
Men and women should consume 3.0L(13cups) of water per day 2.2L (9cups) •Improved Endocrine Glands •Liver improvement •Metabolism improves •Regulates body temp •Replace sweat and urine loss.
Motor Behavior
Motor response to an external/internal stimulus
Purpose of a pulling assessment
Movement efficeincy and find muscle imbalances during pulling movements
Concentric Muscle actions
Movement of a limb away from the direction of the resistance.
Lateral A-Skips
Multi-directional running
The Multiple Set System
Multiple number of sets each exercise. Usually, for novice and advanced clients. The increased volume is necessary for improvement but avoid overtraining
Local Stabilization (Intervertebral Muscles)
Muscles that attach directly to the vertebrae. Consists of primarily type I (slow-twitch) muscle fibers containing high amounts of muscle spindles. Supports vertebra to vertebra and aid to proprioception and postural control. Transverse Abdominis Internal Obliques Multifidus(deep spine muscle) Pelvic Floor Diaphragm
Movement system
Muscles that attach the spine/pelvis to the extremities. used for concentric/eccentric.Lats, hip flexors, hamstring, quadriceps
What does it mean to have a low risk on the health screening.
No signs or symptoms of cardiovascular, pulmonary, or metabolic disease <1 cardiovascular disease risk.
What does it mean to have a moderate risk on health screening.
No signs or symptoms of cardiovascular, pulmonary, or metabolic disease. >2 cardiovascular risk factors.
Isometric Muscle Action
No visible movement with or against resistance. Limb stays in the same location.
Flexibility
Normal extensible of all soft tissue that allows for full range of motion of the joints.
Obesity and Exercise Training
Obese clients experiences poor balance, slower gait, and short steps Exercise training should focus on energy expenditure, balance and proprioceptive training (controlled, unstable) environment / stabilization. Phase 1/2 are most appropriate. Circuit training Gait Training Core Training / Incline prone abs on a stable bench, standing med. Ball rotations Use push, pull and squatting assessments. Use standing stretches, standing hamstring, standing hip flexor, etc
Rate of force development, high-load speed strength, vertical jump performance
Olympic Lifts Improve:
Lipids (Fat)
One of the three main sources of energy of the body which is important for carrying vitamins and keeping a healthy looking skin.
What does it mean to have a high risk on health screening.
One or more signs/symptoms or cardiovascular, pulmonary or metabolic disease.
plantar flexion, knee extension, hip extension
Optimal backside mechanics during sprinting:
Movement Assessment
Overhead Squat Single Let Squat Pulling Assessment Pushing Assessment
What does blood transport?
Oxygen and Nutrients, waste, hormones, and carries heat.
Stage 2: Contemplation
People in this stage look to become active and exercise but never do so. Personal trainers should motivate these clients into exercising and this could help the client; flow into the next stage of preparation.
Stage 1: Pre-contemplation
People in this sage will have no intention to changing. Communicate with these individuals and understand why they don't look to change and began a healthier life by exercising and try to break their myths with education on fitness and health.
Stage 3:Preparation
People in this stage are generally active but plan to exercise on the regular soon. Must help client clarify their goal, maintain their beliefs, discuss programs with them, consider clients schedules,
Stage 5: Maintenance
People in this stage have maintained change for 6 months or more.
YMCA 3min Step Test
Perform 3min step test for 96 steps per minute on a 12" step. The pattern should be followed- Up Up Down Down. Within 5 sec of completion the HR should be recorded of the resting client.
Horizontal Loading
Perform all the sets for the targeted body first and then move on to the next body part.
Strength
Phase 2 Strength Endurance Entails the superset system in which more stable exercises (bench press) should be followed by an unstable exercise(bozu push ups). Client should follow this for 4 weeks before progression Phase 3 Hypertrophy Focuses on higher level of volume that result in overall increased muscle size. 4 weeks before progression or cycling back through phase 1 or 2. The volume of these workout should be high and intense. Phase 4 Maximal Strength Focuses on increasing the maximal intensity or rate of production force. Client should use heavier loads. Primarily unleashing the maximal strength of client
Power
Phase 5 Power Designed to increase rate of force production. This uses the adaptations of the stabilization and strength phases. These workouts should be performed with speed and explosiveness. Or by increase the loads.
Muscular and neural atrophy, Increased tissue stiffness, Tissue dehydration
Physical changes attributed to aging that affect flexibility:
Sternoclavicular
Pivot joint formed by the meeting of the clavicle and sternum
Bronchodilators
Prevents pulmonary diseases/ bronchial smooth
Exercise and Diabetes:
Primary goals for either diabetes case is glucose control, and for specifically type 2 is weight loss. Daily exercise to stable blood sugar. Low-Impact exercise activities reduces the risk of injury. Phase 1/2 are most appropriate training Target a weekly goal of 1000-2000kcal loss to maximize weight loss. Make sure client wears appropriate footwear and to keep a snack with them to avoid hypoglycemia.
Principle of specificity (SAID Principle)
Principle states the body will adapt to the specific demands placed on it:
The Principle of Specificity: The SAID Principle
Principle that states the body will adapt to the specific demands that are placed on it. Ex: If a person lifts light weights the person will build muscle endurance If a person lifts heavy weights the person will build maximal strength
Actions of Radioulnar Joint
Produces the movements Pronation, Supination
Proprioceptive Modalities
Proprioception is the sensory input to the central nervous system to sense the body position and limb movement. The information the nervous system uses to alert a person aware their body position and movements. PhysioBall(Stability Ball) BOSU Ball Vibration Training
Digestion/Absorption/Utilization
Proteins is broken down into amino acids and determining on the state of the body it will use the amino acids for tissue replacement, need for energy. Mouth--Esophagus--small intestines--absorption.
Power Reps, Sets, Intensity, Tempo, Rest
Reps: 1-10 Sets: 3-6 Intensity: 30-45% of rep max or 10% of body weight Tempo: fast/explosive Rest: 3-5min.
The Pyramid System
Provides a progressive and regressive step in the training program from either going up ion weights to decreasing them. Light to Heavy Load System Heavy to Light Load System
Cool down Phase
Provides the body with a transition state from exercise to back to the state of rest.
Plasma
Provides transport for white and red blood cells/ The liquid component of blood
Overload
Providing a greater stress or load on the body than it takes normally
Abdominal Muscles
Rectus Abdominis, External Oblique, Internal Oblique, Transverse Abdominis, Diaphragm
Vitamin C in athletes will
Reduce Muscle soreness
Variables of Progressions
Reduced stability, Increased complexity, variations of intensity and load, Alternating, Multi tasking
Coccyx
Referred to as the tailbone, directly under the sacrum
Contralateral (Bilateral)
Refers to the opposite side of the body
Glycemic Index
Refers to the ranking Carbohydrates containing foods based on the food effect on changing the blood sugar levels . The higher the Glycemic index in food the higher it raises blood sugar levels. The lower the glycemic index the more complex the carbs and are higher in fiber
Estrogen
Regulates breast development and regulation of the menstrual cycle.
Mechanoreceptors
Sensory receptors for sensing touch, pressure, stretching, motion, and transmit impulses through sensory nerves.
Bones of Shoulder Joint
Scapula, Humerus
Growth Hormone
Secreted by the pituitary gland, this hormone, increases bone development, muscle tissue, and protein synthesis: increasing fat bringing and strengthening the immune system.
Recommended Protein Intakes
Sedentary [a person tending to spend much time seated; somewhat inactive](Adult ): 0.8(0.4g/lb) Strength Athlete: 1.2-1.7(0.5-0.8g/lb) Endurance Athlete: 1.2-1.4(0.5-0.6g/lb) 10% to 35% of total caloric intake (0.5 to 0.8 grams)
Functional flexibility training
Self-Myofascial release and dynamic stretching:
Golgi tendon Organs function
Sensitive to changes in muscular tension and rate of the tension change.. cause the muscle to relax.
Mechanoreceptors
Sensory Receptors that respond to mechanical pressure within tissues and then transmit signals through sensory nerves. Responds to touch, pressure, stretching, sound waves, and motion.
Muscles Spindles
Sensory receptors that are MOST sensitive to change in length of muscle and the rat of that change:
Muscle Spindles
Sensory receptors within muscles taht run parallel to the muscle fibers.. sensitive to change in muscle length and rate of length change.
Muscular System
Series of muscles that move the skeleton. It is the movers and stabilizers of the body.
Shoulder Muscles
Serratus Anterior, Rhomboids, Trapezius, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Posterior Deltoid, Teres Major, Teres Minor,
Fascia
Sheets of connective tissue that stabilize, support and shape muscles
Anaerobic
Short Intensity(explosive) training
VLCD Very Low Calorie DIets
Should be followed under supervision of a medical professional Ranges at 800 or less daily caloric intake Nutritional experts don't recommend an energy intake lower than 1200
Weekly Plans:(Microcycle )
Shows the exercises required each day of the week.
Glucose
Simple sugar converted in the body from carbs, lipids, and proteins to fuel the body
Reciprocal Inhibition
Simultaneous relaxation of one muscle and the contraction of its antagonist.
Overactive Muscles during Excessive forward lean
Soleus and Gastrocnemius Hip Flexor and Abdominal Complex
Cardiorespiratory Stage Training
Stage I: Designed to help improve cardiorespiratory fitness levels. Walking or Jogging. This is a beginner client. Stage II: Referred to low to moderate cardiorespiratory fitness levels who are ready to begin higher intensity level. Helps increase the cardiorespiratory capacity needed for the workout styles in the strength level of the OPT formula. Stage III: Referred to a advanced client who has a moderate to high cardiorespiratory fitness level. Increase power level in this stage of training.
Active Flexibility
Stretching techniques designed to improve soft tissue extensibility in all planes of motion by employing the neurophysiological principle of reciprocal inhibition.
Bioenergetics
Study of energy in the human body.
Preparticipation Health Screening
Subjective Information: • General Health • Medical History(past injuries/surgeries/ chronic diseases?) • Occupation (Repetitive Movements?) • Lifestyle (Hobbies/Recreational) Objective Information • Physiological Measurement(blood pressure/heart rate) • Height/Weight/Body Fat • Muscle endurance, flexibility, cardio respiratory fitness assessment
Internal Rotators
Subscapularis Latissimus Dorsi Pectoralis Major Teres Major Anterior Deltoid
Rotator Cuff
Teres Minor, Infraspinatus, Subscapularis, Supraspinatus,
Proproception
The Cumulative sensory input to the central nervous system from all mechanorecptors that sense body position and limb movement
What is the PAR - Q?
The Physical Activity Readiness Questionnaire. Determines if you are capable to exercise based on your current health status through specific health history questions.
AV Bundle Split
The Purkinje Fiber which causes the ventricles to contract
Stabilizer ( hold everything in place as prime movers and synergist work)
The Rotator cuff helps with the chest press to make sure it moves properly.
Dynamic joint stabilization
The ability of the Human Movement System to stabilize a joint during movement:
• Neuromuscular efficiency
The ability of the neuromuscular system to allow agonists, antagonists and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion. o Ability of nervous system to recruit correct muscles (agonists, antagonists, synergists, stabilizers) to produce force, reduce force, and dynamically stabilize body's structure in all three planes of motion. o For example, when performing cable pulldown, latissimus dorsi(agonist) must concentrically accelerate shoulder extension, adduction, and internal rotation while middle and lower trapezius and rhomboids(synergists) perform downward rotation of the scapulae. Same time rotator cuff musculature (stabilizers) must dynamically stabilize the glenohumeral (shoulder) joint throughout the motion. o To allow for optimal neuromuscular efficiency, individuals must have proper flexibility in all three planes of motion.
Strength
The ability of the neuromuscular system to exert force against resistance:
Recommended Dietary Allowance
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals who are in a particular life stage and gender group is defined
Accelerates ankle dorsiflexion and inversion
The concentric function of the anterior tibialis
Sarcoplasm
The cellular plasma of the muscle fibers
Neurotransmitters
The chemical messengers that cross the neuromuscular junction to transmit electrical impulses from the nerve to the muscle.
• Dynamic range of motion
The combination of flexibility and the nervous system's ability to control this range of motion efficiently.
Neural Activation
The communication between the muscular system and nervous system.
Altered Reciprocal Inhibition
The concept of muscle inhibition caused by a tight agonist, decreasing the neural drive of its functional antagonist.
Circulation of Blood
The cycle of blood consists of two circulations, since the right and left side of the heart function separately as two pumps. - Pulmonary Circulation: Is the right side of the heart which receives deoxygenated blood from the body via the superior and inferior venae Cavae and pumps it into the lungs via the pulmonary arteries. - Systemic Circulation: Left side of the heart receives oxygenated blood from the lungs via the pulmonary veins and pumps it out the aorta to the body.
Endomysium
The deepest layer of connect tissue that surrounds the single muscle fiber.
Endomysium
The deepest layer of connective tissue that surrounds the muscle fibers.
Epimysium
The first layer of connective tissue that surrounds the muscle fibers.
Blood Pressure
The first number is the systolic number which is the pressure within the arterial system after the heart contracts and the second number is the diastolic number which is the arterial pressure when the heart is resting and re-filling with blood.
Tolerable Upper Intake Level
The highest daily nutrient intake likely to pose no risk of health effects.
Endomysium
The innermost facial layer that encases individual muscle fibers.
Motor Control
The involved structures and mechanism that the nervous system used to gather sensory information and use it to produce a motor response
o Synergistic dominance
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover. For example: If the psoas is tight, leads to altered reciprocal inhibition of the gluteus maximus, which in turn results in increased force output of the synergists for hip extension (hamstring complex, adductor magnus) to compensate for the weakened gluteus maximus.
• Flexibility
The normal extensibility of all soft tissues that allows the full range of motion of a joint.
Flexibility
The normal extensibilty of all soft tissues that allows full range of motion of a joint and optimum neuromuscular efficiency throughout all functional movements.
Training Frequency
The number of training sessions performed throughout the week.This is determined by factors of training goals, age, general health, work capacity, nutritional status, recovery, lifestyle.
Ejection Fraction
The percentage of blood that is left in the heart after the systolic pump
Transverse plane
The plane that bisects the body to create upper and lower halves with motion occurring around a longitudinal (vertical) axis:
latissimus dorsi, hip flexors, hamstrings, and quadriceps
The primary muscles that make up the Movement System:
Plasticity
The residual or permanent change in connective tissue due to tissue elongation.
Epiphysis
The point of articulation at the end of the long bone. Primary bone growth site.
Anatomic position
The position of when the body is straight upright and the palm facing forward.
Wolff's Law
The principle that every change in the form and function of a bone leads to changes in its internal and external form. Bones will adapt to loads placed on them.
o Autogenic inhibitions
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
Synergistic Dominance
The process by which synergists compensate for a weak or inhibited prime mover in attempt to maintain force production and functional movement patterns:
Body Composition Assessment
The purpose is to find the "Percent Body Fat" -Skin-fold Measurement -Bio-electrical Impedance -Underwater Weighting
Rate Coding
The rate at which any individual nerve fiber transmits impulses per unit of time.
Heart Rate
The rate at which the heart pumps
Perimysium
The second layer of connective tissue that surrounds all the fascicles of the muscle. Each Fascicle holds many muscle fibers .
Proprioception
The sense input to the CNS from all the mechanoreceptors that sense position of the body.
Diaphysis
The shaft(middle) portion of long bone
Perimysium
The sheath that binds groups of muscle fibers into fasciculi.
Autonomous
The skill requires little to none conscious thought or attention.
Anthrology
The study of joints
Anatomy
The study of the components that make up the musculoskeletal "machine"
Biomechanic
The study of the internal and external forces that affect human movement and to predict better athletic performances.
Deep Longitudinal sub-system
The sub-system that is primarily responsible for force transmission longitudinally from the trunk to the ground
• Relative flexibility
The tendency of the body to seek the path of least resistance during functional movement patterns. o Examples: People who squat with their feet externally rotated. Because most people have tight calf muscles they lack the proper amount of dorsiflexion at the ankle to perform a squat. o Another is when people perform an overhead shoulder press with excessive lumbar extension. Individuals who possess a tight latissimus dorsi will have decreased sagittal-plane shoulder flexion, and to compensate for this lack of range of motion at the shoulder in the lumbar spine to allow them to press the load completely above their head.
Relative Flexibility
The tendency of the body to seek the path of least resistance during functional movement patterns. Ex: Improper form in squatting, clients may squat with their feet internally rotated. Also lumbar extension(arch lower back) during shoulder press.
Objective information
The testing or assessing of an individual, like body composition, cardiorespiratory testing..ect.
Oxidative system
There are three ways production of ATP with the use of oxygen. Used for longer term energy sustainability.
Anaerobic and Aerobic pathways
There are two pathways in order to produce energy for the body. These are the Anaerobic and Aerobic pathways. -Anaerobic Pathway consists of the ATP-CP system and the Lactic Acid system. These systems are no longer used when the oxygen supply is sufficient to produce all the ATP needed for the Aerobic system. - Aerobic Pathway starts after about 2-3 of exercise, when everything has increased enough to sufficiently supply the working muscles with enough oxygen to produce ATP aerobically.
Fast and Slow twitch fibres
There are two types of muscle fibres known as the following: Fast Twitch Fibres - Known as white - Rapid contraction speed - High capacity for anaerobic ATP production - Used for stop and go activities Slow Twitch Fibres - Know as red - Slow contraction speed - Mainly aerobic energy pathway - Can contract repeatedly for long time - Low force production
Lower Crossed Syndrome: Lengthened Muscles
These muscles lost their ability to generate tension and results in weakness; Anterior Tibialis, Posterior Tibialis, Gluteus Maximus, Gluteus Medius
when does protein synthesis begin?
They begin during the early stages of hypertrophy training
Actin
Thin Filaments
What is the purpose of the Single Leg Assessment
To measure dynamic Flexibility, Core strength, balance and the main compensation of knee knock
Beta - Blockers
Used for high blood pressure, and irregular heart rate. (Decrease HR, and BP)
Calcium - channel blockers
Used for hypertension and angina ( chest pain) (HR - Up, down, same, BP - UP)
ATP - PC system
To replenish an ADP, PC uses it's P molucule and gives it to ADP to form ATP. PC is used in very short bursts high intensity exercise.
Vasodilators
Used for hypertension and congestive heart failure. (HR - Up, down, or Same, BP - Down)
Diuretics
Used for hypertension, congestive heart failure, and peripheral edema. (HR - Same, BP - SAME, Down)
Clients w/ HYPERTROPHY GOAL
Training programs need to be progressed with higher volumes( more sets, reps and intensity) to force the muscle to regenerate and produce increased size. The client shpuld introduced through the first four phases. Along with cardio. 4to 6 meals daily Spread protein intake all throughout the day. Post workout consumption should occur at least 90 mins this will increase recovery and protein synthesis maximizing gains
Bronchodilators
Used for people that have asthma and other pulmonary disease. (HR - SAME, BP - Same)
Vitamin and Calcium
Used to replace any vitamins that aren't obtained in the normal diet.
Circumference measurement
Used with the goal of altering body composition.
Dynamic Stretching
Uses force production of a muscle and the body's momentum to move a joint through full available range of motion. 1 set, 10 reps, 3-10 exercises.
Dynamic Stretching
Utilizes concentric and isometric contractions to increase range of motion
Ventilatory Threshold
Ventilation increases more than oxygen uptake, swtich from aerobic to anarobic
Ellipsoid Joint
Viewed as a reduced ball and socket joint. Allowing 2 planes of motions. Ex: Distal Radiocarpal Temporomandibular
Lower Crossed Syndrome: Altered Joints
Visual Changes of Lower crossed syndrome Excessive Lumbar Extension Decreased Hip Extension
Pronation Distortion Syndrome: Altered Joints
Visual changes of Postural distortion Excessive Knee Internal Rotation Excessive Knee Adduction Decreased Ankle Dorsiflexion/Inversion
Specificity
What you train for what you get
External Rotation
When a joint rotates away from the center of the body. Such as the palm of the hand rotating towards the sky, away from the front of the body.
Bracing(Global Stabilization System)
When both the abdominals, lower back and butt muscles are contracted all at the same time.
Reversibility
When exercise stimulus is removed
Autogenic Inhibition
When neural impulses sensing tension are greater than the IMPULSES CAUSING contraction.
Synergistic Dominance
When synergists compensate for a weak or inhibited prime mover in attempt to maintain force production and functional movement patterns. Can lead to altered movement patterns
Balance
When the body is in equilibrium and stationary
Isometric
When the contractile force is equal to the resistive force and there is no change in muscle length . Like a Pause in the movement
Synergistic Dominance
When the synergist muscle takes over of function for a weak prime mover
pronation
_______________ is a multiplanar, synchronized joint motion that occurs with eccentric muscle function
Frontal plane
a bisector that divides the body into front and back halves
Transverse plane
a bisector that divides the body into top and bottom halves
torque
a force that produces rotation
Torque
a force that produces rotation; common unit of torque is Newton-meter or Nm
Lipids
a group of compounds including triglycerides (fats/oils), phospholipids, and sterols.
Set
a group of consecutive reps
Abduction
a movement away from the center of the body in the FRONTAL plane.
Underwater weighting
a person bodyweight is compared with a person's underwater body weight. A person with more body fat will have a lighter body in water and higher percentage of body fat.
sarcolemma
a plasma membrane that surrounds muscle fibers
myofibril
a portion of muscle that contains myofilaments
dendrites
a portion of the neuron that is responsible for gathering information from other structures
Blood lipids
a.k.a. cholesterol and triglycerides. Carried in the bloodstream by protein molecules known as high-density and low-density lipoproteins (HDL & LDL)
Integrative function
ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response
Sensory function
ability of the nervous system to sense changes in either the internal or external environment
Neuromuscular efficiency
ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and stabilize the entire kinetic chain in all three planes of motion
Power
ability of the neuromuscular system to produce the greatest force in the shortest time
Agility
ability to accelerate, decelerate, stabilize, and quickly change direction while maintaining proper posture
Dynamic balance
ability to move and change directions under various conditions without falling
Quickness
ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities
anaerobic
activities that do not require oxygen
Scapular retraction
adduction of scapula; shoulder blades move toward midline
which muscles are most likely overactive and should be stretched when an athlete's knees move inward
adductor complex, TFL, biceps femoris (short head), vastus lateralis
ATP
adenosine triphosphate; energy storage and transfer unit within the cells of the body
the ability to change direction or orientation of the body based on rapid processing of internal or external information quickly and accurately without significant loss of speed is defined as:
agility
what are the three stages of the general adaption syndrome?
alarm reaction, resistance development, exhaustion
Metabolism
all of the chemical reactions that occur in the body to maintain itself; nutrients are acquired, transported, used, and disposed of
an athlete's goals, needs and abilities
all that is needed to design an individualized, sports performance program
Troponin
also located on the actin site provides the bonding sites for muscle contraction for calcium and tropomyosin.
Muscle imbalance
alteration of muscle length surrounding a joint
Muscle imbalance
alterations in the lengths of muscles surrounding a given joint. There is either overactive(forcing compensation to occur) or underactive muscles (allowing compensation to occur).
Arthrokinetic dysfunction
altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint
Arthrokinetic Dysfunction
altered joint motion which leads to abnormal joint movements and proprioception
the amount of time between the force reduction phase and the force production phase of plyometric training is called
amortization phase
Training volume
amount of physical training being performed within a specified period
Enjoyment
amount of pleasure derived from performing a physical activity
isometric contraction
an _________ ____________ occurs when the contractile force is equal to the resistive force leading to no visible change in the muscle length; when the contractile force is equal to the resistive force
Proprioceptively enriched environment
an unstable, yet controllable physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanism
the exercise intensity at which lactic acid starts to accumulate in the bloodstream is known as
anaerobic threshold
integrative function of the nervous system
analyze and interpret sensory information
muscles that act in direct opposition to prime movers are known as
antagonist
Agility Training benefits:
can enhance dynamic flexibility, dynamic postural control, proprioception, and functional core strength
Vegetarians should supplement which vitamin?
b12
balance exercise performed by hopping from one foot to another or performing hopping movements on the same foot are examples of:
balance power exercises
Extensibility
capability to be elongated or stretched
which macronutrient is a primary fuel source during physical activity?
carbohydrates
Inferior
below POR
Sagittal plane
bisector dividing the body into left and right halves
Anatomic position
body erect with arms at sides and palms facing forward
3 parts of the neuron
cell body, axon, dendrites
Motor Development
change in motor skill behavior over time
golgi tendon organs are sensitive to
changes in tension and the rate at which tension changes
neurotransmitter
chemical messengers that cross the neuromuscular junction to trigger the appropriate receptor sites
Triglycerides
chemical or substrate form in which most fat exists in food and in the body
respiratory passageway
collects the channeled air coming from the conducting passageway; bronchioles, alveoli (alveolar sacs)
Dynamic range of motion
combination of flexibility and the nervous system's ability to control this range of motion efficiently
Glycogen
complex carbohydrate molecule used to store carbohydrates in the liver and muscle cells. Converted into glucose when energy is needed
Respiratory pump
composed of bones and muscles that work together to allow proper respiratory mechanics to occur and help pump blood back to the heart during inspiration
Central nervous system
composed of the brain and spinal cord
definition of integrated training
comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury - it does this by focusing on developing functional strength and neuromuscular efficiency
Responsible for
concentric force production and eccentric deceleration during dynamic activities
Scapulohumeral Rhythm
coordinated movement between the scapula and the humerus allow the shoulder complex its range of motion
Local Stabilization System
core Stabilizators that attach directly to the vertebrae.Such as the abdominis, oblique, pelvic floor muscles, and daiphragm
The corner stone to an integrated sports performance training program is
core training
Peripheral nervous system
cranial and spinal nerves spread throughout the body
Proprioception
cumulative sensory input to the CNS from all mechanoreceptors that sense body position/limb mobement
Nutrition
the process by which a living organism assimilates food and uses it for growth and repair of tissues
o Corrective Flexibility
designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion. ______________ includes self-myofascial release (foam roll) techniques and static stretching. Self-myofascial release uses the principle of autogenic inhibition to cause muscle relaxation, whereas static stretching can use either autogenic inhibition or reciprocal inhibition to increase muscle length depending on how the stretch is performed. _____________ is appropriate at the stabilization level (phase I) of the OPT model.
Corrective Flexibility
designed to increase joint Range of Motion, improve muscle imbalances and correct altered joint motion. Self-Myofascial Release Static Stretching
central nervous system
designed to optimize muscle synergies
central nervous system
designed to optimize the selection of muscle synergies to perform ingetrated movement patterns in all three planes of motion
Monthly Plans(Mesocycle)
details the specific days of each workout throughout the month.
Flexibility training
development of functional range of motion
primary respiratory muscles
diaphragm, transverse abdominus
Function of ground substance
diffuses nutrients, Barrier agains bacteria, lubricate connective tissue
stability assessments
double-leg lowering test, single-leg STAR balance excursion test, Sorensen erector spinae test
PAR-Q
directed toward detecting any possible cardiorespiratory dysfunciton, such as coronary heart disease, and is a good starting point for gathering personal background information concerning a prospective athlete's cardiorespiratory function
the ability of the HMS to stabilize a joint during movement is defined as:
dynamic joint stability
importance of water
endocrine gland function improves fluid retention is alleviated liver functions improve, increasing the % of fat used for energy natural thirst returns metabolic functions improve nutrients are distributed throughout the body body - temperature regulation improves blood volume is maintained
Adenosine triphosphate
energy storage and transfer unit within the cells of the body
when addressing a kinesthetic learner, what is a key strategy a coach must be sure to implement?
engaging sensory stimulation (hands-on) within a dynamic environment will increase the quality of the learning experiece
Goal of Phase 5: Power training
enhance prime mover strength while also improving the rate of force production
the state where the body's metabolism is elevated followig exercise is known as
excess post-exercise oxygen consumption
Overtraining
excessive frequency, volume, or intensity of training, resulting in fatigue (also caused by lack of rest and recovery)
Neuromuscular efficiency
he ability of the nervous system to recruit the agonists, antagonist, synergist, and stabilizers muscles to produce force (concentric), reduce force(eccentric) and/or stabilize the force(isometric)in all three planes of motion.
cardiac muscle
heart muscle; all cardiac muscles have a built in contraction system; the fibers with the highest rhythm determine heart rate; involuntary muscle; muscle fibers are shorter and more tightly connected
Cardiac output (Q)
heart rate x stroke volume; overall performance of the heart
3 parts of the cardiovascular system
heart, blood the heart pumps, blood vessels
the cardiovasuclar system in comprised of
heart, blood vessels, blood
Responsible for
intervertebral/intersegmental stability, and limit excessive compressive, shear, and roational forces between spinal segments
Local core stabilizers are responsible for
high density if muscle spindles, aiding in proprioception
Motor control
how the CNS integrates internal and external sensory info with previous experiences to produce a motor response
General Adaptation Syndrome(GAS)
how the body adapts and responds to stress.
optimum length-tension relationships, optimum force-couple relationships, optimum joint arthrokinematics
ideal functional posture maintains the structural integrity and optimum alignment of each component of the human movement system and promotes what.....
Main reason cardiac output is improved with training
increase in stroke volume
plyometric training
increase rate of force production
Goal of Phase 1: Stabilization Endurance Training
increase stabilization strength and develop optimal communication between one's nervous state and muscular system
power training
increase the speed at which a muscle can generate force
tissue stress continuum assesses
individual tissues breakdown threshold and rate
what is the first phase of soft tissue repair
inflammation phase
External feedback
information provided by external source to supplement internal environment
low-back
injuries to this area can cause decreased neural control to stabilizing muscles of the core, resulting in poor stabilization of the spine. this can further lead to dysfunction in upper and lower extremities
global system
is focused on joint movement
spin (joint) motion
joint motion that depicts the rotation of one joint surface on another. examples would include the head of the radius rotating on the end of the humerus during pronation and supination of the forearm
Synovial joints
joints held together by a joint capsule and ligaments and are most associated with movement
Nonsynovial joints
joints that do not have a joint cavity, connective tissue, or cartilage
joint
junctions of bones, muscles and connetive tissue where movement occurs. also known as an articulation
Joints
junctions of bones, muscles, and connective tissue at which movement occurs.
Time
length of time an individual is engaged in an activity
Intensity
level of demand that an activity places on the body
the core musculature system is divided into the following systems
local stabilization system, movement system, global stabilization system
pituitary gland
located at the base of the brain underneath the hypothalamus; master gland; makes hormones that control other endocrine glands; two parts: anterior lobe and posterior lobe
Tropomyosin
located on the actin filament and blocks the myosin active site while the muscle is relaxed
adrenal glands
located on top of the kidneys; consist of the cortex (outer) and the medulla; cortex produces cortico-steroids which regulate metabolism, the body's water and salt levels, the immune system and sexual funcitons; medulla produces catecholamines such as epinephrine and norepinephrine which stimulates fight or flight response by activating the sympathetic nervous system and increases hear rate and blood flow and increases muscle contraction rate and force production
General warm up
low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow
Specific warm up
low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow
which phase strictly focuses on high-velocity training for further increases in power by training 30-45% of an athletes maximum strength and by acceleration through the entire ROM?
maximal power training
types of strength
maximal strength, relative strength, strength endurance, speed strength, stabilization strength and functional strength
decreased hip abductor and hip external rotation strength, increased hip adductor activity, restricted ankle dorsiflexion
may cause knee valgus during the overhead squat test
performing exercises with poor posture
may result in the development of muscle imbalances and possible injury
Rockport Walk test
meant to test cardiovascular starting point. record weight, client walk 1 mile as fast as she can. Then record HR.
Davies Test
measures upper extremity agility
joint mech
mechanoreceptors located in joints throughout the fibrous capsule and ligaments that respond to joint position, movement, and pressure changes.
gto
mechanoreceptors located within the musculotendinous junction that are sensitive to tension and rate of tension change
muscle spindles
microscopic intrafusal fibers that are sensitive to change in length and rate of length change
which muscles are most likely underactive and should be strengthened when an athletes arms fall forward?
mid/lower trapezius, rhomboids, rotator cuff
Carbohydrates
neutral compounds of carbon, hydrogen, and oxygen which make up a large portion of animal foods
Posterior (dorsal)
on the back of the body
Anterior (ventral)
on the front of the body
Contralateral
on the opposite side of the body
Ipsilateral
on the same side of the body
Reps
one complete movement of the particular exercise
Rep
one movement of a single exercise
Fat
one of three main classes of foods and a source of energy in the body; helps the body use some vitamins and keep skin healthy. Also serve as energy stores in the body
which joint mechanoreceptors is sensitive to local compression and tensile loading, especially at extreme ranges of motion?
paciniform afferents
Examples of SAQ Drills for Seniors
page 295 -varied size cone/ hurdle step-overs 15 yards long, place various objects of different heights about 2 feet apart rom each other, have participants face sideways to the line of the objects and step over each -Stand up to figure 8
SAQ Speed Ladder Drills
page 297 -one foot in each box -two feet in each box -side shuffle -Ali shuffle -in-in-out (zigzag) -in-in-out-out
Postural distortion patterns
predictable patterns of muscle imbalances
goal of a sports performance training program
prevent injury, decrease body fat, increase lean muscle mass, and increase athletic performance measures that include flexibility, core function, balance, power, speed, agility, quickness, strength, and sport-specific cardiorespiratory efficiency; to develop optimum levels of functional strength and dynamic stabilization
motor control
previous experiences assisting to produce a motor response
Dietary supplements
primarily are used to provide individuals with nutrients that they may not obtain through their typical diet. A substance that completes an addition to daily dietary intake.
ligament
primary connective tissue that connects bone-to-bone to provide stability, proprioception, guide and limit joint motion
Ligament
primary connective tissue that connects bones together and provides stability, input to nervous system, guidance, and limitation of improper joint movement
internal and external oblique muscles, the adductor compels, and hip extrernal rotators
prime contributors to the anterior oblique subsystem
what principle states the body will adapt to the specific demands placed on it?
principle of specificity (SAID principle)
Expiration
process of actively or passively relaxing inspiratory muscles to move air out of the body
Exercise selection
process of choosing appropriate exercise for a client's program
Inspiration
process of contracting inspiratory muscles to move air into the body
Internal feedback
process whereby sensory information is used by the body to reactively monitor movement and the environment
Goal of Phase 6: Maximal Power Training
produce maximal acceleration and rate force production
anterior lobe of the pituitary
produces growth hormone which stimulates growth of bone, muscle and connective tissue, inhibits carbohydrate breakdown; effects of growth hormone are mediated IGF-1 & IGF-2 (insulin growth factor) which are secreted by the liver and have a dramatic effect on muscle growth
Integrated cardiorespiratory training
programs that systematically progress clients through various stages to achieve optimal levels of physiological, physical, and performance adaptations by placing stress on the cardiorespiratory system.
peripheral neural mechanisms to help maintain balance:
proprioception, kinesthesia, mechanoreceptors
which form of stretching results in the greatest increase in range of motion
proprioceptive neuromuscular facilitation
basic categories of objective information
pysiological assessments, postural assessments and performance assessments
which phase of the stride cycle occurs when the athletes leg swings from the hip while the foot clears the ground?
recovery phase
Recent research indicated that excessive intake of vitamin A can lead to: reduced bone mineral density and increased fracture risk increased bone mineral density and decreased fracture risk increased bone mineral density and increased fracture risk reduced bone mineral density and decreased fracture risk
reduced bone mineral density and increased fracture risk
Overweight
refers to a person with a BMI of 25-25.9, and is 25 lbs or more over the recommended weight for their height.
Metabolic specificity
refers to the energy demand placed on the body
Metabolic specificity
refers to the energy demand placed on the body Ex: To develop endurance, training must be prolonged with high reps and minimal rest. Ex: To develop strength and power, there should be longer rest period and high intensity exercises.
Distal
refers to the position away from the point of reference or the center of the body.
Rep Tempo
refers to the speed each rep has to be performed.
Insulin
regulates blood glucose levels when they are too high and to use the excessive blood glucose levels and store it as glycogen which can be used during the times of low blood glucose levels.
3 types of joing motion
roll, slide, spin
External rotation
rotation of a joint away from the midline of the body
Internal rotation
rotation of a joint toward the midline of the body
secondary respiratory muscles
scalenes, sternocleidomastoid, levator scapulae, upper trapezius
sensory function of the nervous system
sense changes in either the internal or external environment
Muscle Spindles
sensitive to change in muscle length and the rate of the length change. The function of the muscle spindle is to help prevent muscles from overstretching. Senses muscle lengthening and contracts muscle in response. The relaxation of the antagonist muscle will cause the agonist muscle to use more tension and contract.
nocioceptors
sensory receptors that respond to mechanical deformation and pain
mechanoreceptors
sensory receptors that respond to mechanical forces. specialized neural receptors embedded in connective tissue that converts mechanical distortions of the tissue into neural codes to be conveyed to the central nervous system.
Davis's Law
soft tissue models along the lines of stress
Reciprocal inhibition
simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement ot take place
cardiac conduction system
sinoatrial (SA) node (pacemaker of the heart), atrioventricular (AV) node, atrioventricular bundle, left & right crus and the purkinje fibers
what structure is termed the pacemaker for the heart because it initiates the heartbeat?
sinoatrial node
what is the appropriate component of a progressive integrated balance training continuum?
slow to fast
proper exercise progressions
slow to fast, known to unknown, stable to controlled to dynamic functional movement, low force to high force, correct execution to increased intensity
type 1 fiber
slow twitch fibers; fibers that are characterized by a higher amount of capillaries, mitochondria and myoglobin. these fibers are usually found to have a higher endurance capacity than fast twitch fibers
Arterioles
small terminal branches of an artery, which end in capillaries
bone production after a fracture begins when clotted blood is replaced with fibrous tissue and
soft callus
Davis's law
states that soft tissue models along the lines of stress
Principle of specificity (S.A.I.D.)
states that the body will adapt to the specific demands that are placed upon it
Balance training
stimulating neuromuscular adaptions
if the squat jump exercise is performed with a repeating tempo, which level of the optimum performance training model would it belong?
strength
the ability of the neuromuscular system to exert force against resistance is defined as
strength
Push-ups
strengthassesment
the alignment of the musculoskeletal system, which allows our center of gravity to be maintained over a base of support, is....
structural efficiency
Core
structures that make up the lumbo-pelvic-hip complex which is the lumbar spine, pelvic girdle, abdominals and the hips
Skeletal system
the body's framework composed of bones and joints
Motor development
the change in motor skill behavior over time throughout the lifespan
Human movement system
the combination and interrelation of the nervous, muscular, and skeletal systems
2 Systems of the cardiorespiratory system
the combination of the cardiovascular and respiratory systems that provide the tissues of the kinetic chain with oxygen, nutrients, protective agents, and a means to remove waste by-products
Altered reciprocal inhibition
the concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist
Sensorimotor integration
the cooperation of the nervous and muscular system in gathering and interpreting information and executing movement
Maximal oxygen consumption (VO2max)
the highest rate of oxygen transport and utilization achieved at maximal physical exertion
perimysium
the sheath that binds groups of muscle fibers into fasciculi
Essential Amino Acid:
these amino acids cannot be made by the body and can only obtained from the food supply. There are 8 essential amino acids. Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine
noncontact knee injuries
these are often the result of ankle and/or hip dysfunctions
ankle sprains
these have been shown to decrease the neural control to the gluteus medius and gluteus maximus muscles
pull-ups
this assessment measures muscular endurance of the pulling muscles of the upper body
what is the purpose of vasodilatation during soft tissue healing?
to remove infectious agents
what is the basis for an increased protein intake after intense endurance training?
to spare amino acids from oxidation
Weekly plan
training plan of specific workouts spanning 1 week and shows which phases will be required each day.
The number of foot contacts measures
training volume
Responsible for
transfer loads between upper/lower extremities, provide stability between pelvis and spine, and provide stabilization/eccentric control of the core during movements
Motor (efferent) neurons
transmit nerve impulses from the brain and spinal cord to effector sites
interneurons
transmit nerve imputlses from one neuron to another
which muscles are notably diminished in patients with low back pain?
transverse abdominus and multifidus
Drawing-in maneuver
used to recruit local core stabilizers by drawing navel in toward spine
o Active Flexibility
uses self-myofascial release and active-isolated stretching techniques. Active-isolated stretching is designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition. Active-isolated stretching allows for agonists and synergists muscles to move a limb through a full range of motion while functional antagonists are being stretched. For example, supine straight-leg raise uses hip flexors and quads to raise leg and hold it unsupported, while antagonist hamstring complex is stretched. ______________ appropriate at strength levels (phase 2,3, and 4) of OPT model.
Dynamic Stretching
uses the force produce and the body momentum to take a join through a full range of motion. Use the concept of reciprocal inhibition -Prisoner's Squat -Frog Squat -Iron Cross -Scorpion -Ankle Touches -Butterfly Stretch Prisoners squat Band Walks Medicine Ball Lift Walking Lunges Iron Cross stretch Butterfly stretch Scorpion stretch
Neuromuscular Stretching
utilizes concentric and isometric contractions to increase range of motion
what are the effects of dehydration
v blood volume v performance v blood pressure v sweat rate ^ core temperature water retention ^ heart rate sodium retention v cardiac output v blood flow to the skin ^ perceived exertion ^ use of muscle glycogen
For fat loss
v calories ^ activity distribute protein, carbs and fat thruout the day @ ea meal consume <10% of calories from sat. fat eat 4-6 meals/day limit alcohol choose whole grain and fiber rich drink plenty of water 9-13 cups/day weight and measure food for at least 1 week
A Harvard Medical School team writing in the Journal of the American Medical Association proposed that there is adequate evidence to conclude that it is prudent for all adults to take: branched chain amino acids creatine monohydrate vitamin supplements serotonin
vitamin supplements
all or none principle
when a muscle fiber is stilted to contract, the entire fiber contracts completely.
Isometric muscle action
when a muscle is exerting force equal to the force being placed on it, leading to no visible change in the muscle length
Concentric muscle action
when a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle.
myotatic stretch reflex
when a muscle is stretched very quickly, (the muscle spindle contracts, which in turn stimulates the primary afferent fibers that causes the extrafusal fibers to fire, and tension increases in the muscle)
Isokinetic musle action
when a muscle shortens at a constant speed over the full range of motion
which zone is used to increase anaerobic and aerobic capacity by straddling the energy systems?
zone 2
Physiological Assessment
• Blood Pressure Assessment • Heart Rate Assessment Blood Pressure: the top number refers to the systolic representing pressure within the arterial system after the heart contracts. The bottom number refers to the diastolic representing the pressure within the arterial system when the heart is resting and filling with blood. Heart Rate Assessment: heart rate can be found by recording the radial pulse or the carotid pulse. Record pulse 60 seconds over 3 day. This should be recorded while the client is at rest.
Meal timing(pre-post-during workout)
•Whole Grains,Fresh fruits, veg should consititve majority of calories because of their nutrient-dense •High carbohydrate diets increase the use of glycogen as fuel. Aids in performance and recovery. [Before Exercise] High carb meal 2to 4hrs before workout. Smaller meals as time before exercise occurs. [During Exercise] Drinking water and sport drinks including potassium and sodium help replace electrolytes, whereas the carbs provide energy. [After Exercise] A high intake of carb after workouts at least 30mins- 2hours post workouts is vital glycogen and muscle recovery.
Sub VO2 Max Test
•YMCA 3min Step Test •Rockport Walk Test
