AEA Exam

where is the soleus located and what joints does it move

- back of lower leg -ankle

where is the deltoid located and what joints does it move

- caps the shoulder -shoulder joint

where is the iliopsoas located and what joints does it move

- front of hip -hip

where is the tibialis anterior located and what joints does it move

- front of lower leg - ankle

where is the quadriceps femoris located and what joints does it move

- front of thigh - hip (rectus femori) knee

where is the biceps brachii located and what joints does it move

- front of upper arm - elbow (primarily), shoulder, radioulnar

where is the hip adductors located and what joints does it move

- inner thigh -hip

name the six skill- related components of fitness

1. agility 2.balance 3.coordination 4. power 5. reaction time 6. speed

what are the 3 hamstrings muscles

1. biceps femoris 2. semimembranosus 3. semitendinosus

describe the anatomical position

1. body is erect (supine) 2.arms by the side 3. palms facing forward 4. legs together 5. feet directed forward

what are the 3 aerobic conditioning formats

1. continuous training 2.Interval training 3. Circuit training

what are the 5 muscles of the torso

1. erector spinae 2. quadratus lumborum 3. rectus abdominis 4.transverse abdominis 5. internal and external obliques

what are the 2 hip abductor muscles

1. gluteus medius 2. gluteus minimus

what are the 9 muscles of the lower torso and extremities?

1. iliopsoas 2. gluteus maximus 3. hip abductors 4. hip adductors 5. quadriceps femoris 6. hamstrings 7. gastrocnemius 8. soleus 9. tibialis anterior

list 5 benefits of regular exercise

1. improves physical appearance 2.increases functional capacity 3.improves strength and endurance 4. strengthens the walls of the blood vessels 5. improves efficiency of the nervous, lymph, and endocrine systems

what are the primary functions that the nervous system does to work with the muscles

1. internal and external changes are sensed by a variety of sense organs and tissues 2. nervous system interprets these changes 3.responds to interpretations through muscular contractions or glandular secretions

8 physiological principles required to improve fitness level

1. overload 2.progressive overload 3. adaptation 4. specificity 5. variability 6. reversibility 7. recovery 8. overtraining

what are the acute physiological responses to aerobic and anaerobic exercise

1. oxygen deficit- time it takes to transfer O2 from air to muscles 2.Steady state exercise- oxygen supply meets oxygen demand 3. O2 debt (EPOC)- time of excess O2

what are the 3 iliopsoas muscles

1. psoas major 2. psoas minor 3. iliacus

what are the 4 quadricep formoris muscles

1. rectus femoris 2. vastus medialis 3. vastus intermedius 4. vastus lateralis

Name the 5 systems of the body most actively involved in movement and exercise

1. skeletal 2. muscular 3. nervous 4. cardiovascular 5. respiratory

what are the 9 muscles of the upper torso and extremities?

1. sternocleidomastoid 2. pectoralis major 3. trapezius 4. latissimus dorsi 5. deltoid 6. biceps brachii 7. triceps brachii 8. wrist flexors 9. wrist extensors

what are the factors that influence HR in the water

1. temperature 2. reduced gravity 3. compression 4. partial pressure 5. reduced body mass

List 3 types of muscle tissues in the human body

1. visceral 2. cardiac 3. skeletal

how many tendons do most muscles have

2 each one attaching to a different bone

What is the ACSM (2018) recommended frequency for resistance training?

2-3 days per week for each major muscle group

What is the Karvonen Formula also known as

HR reserve method

when calculating exercise intensity, a popular method is the ______________

Karvonen Formula

_________ is a subjective method of assessing effort, strain, discomfort, and fatigue experienced during exercise

Rate of Perceived Exertion

what type of stretching activates the muscle spindles?

Ballistic Stretching

what is the cardiovascular systems role during exercise

CV system delivers more O2 to the working muscles groups by increasing HR to increase blood flow to the muscles

frontal plane joint actions

abduction, adduction, lateral flexion

adaptation

ability of body part, system, organ, to adjust to additional stress or overload overtime by increasing strength or function

In a muscle pair, the muscle that is actively contracting is referred to as the ________________, or prime mover.

agonist

what is the relaxed or stretched muscle

antagonist

what is center of gravity

center of gravity is typically located in the objects geometric center and is determined by the position of body parts

isokinetic actions

combination of isotonic and isometric -- not performed in aquatic exercise

what kind of contractions are typically used in aquatic exercise and why

concentric contractions because the drag property of water provides more resistance than gravity or buoyancy

in the water, both muscles of a pair are worked ________

concentrically

Which characteristic of muscle allows it to shorten and thicken

contractility

explain blood flow through the body

deoxygenated blood to right atrium (inferior/ superior vena cava) --> deoxygenated blood to right ventricle (tricupid valve) --> to the lungs (pulmonary art) --> to capillary beds (arterioles) --> alveoli --> left atrium ( pulm vein) -->left ventical (mitral)-->oxygenated blood to tissues

sagittal place joint actions

flexion, extension, hyperextension

what is the concentric phase

occurs when muscle is creating tension while shortening or contracting

what is the eccentric phase

occurs when the weight is lowered while assisted by gravity or when tension is retained in a muscle while it lengthens

the process by which bones grow in the body is called __________

ossification

how are oxygen and CO2 exchanged within the respiratory system

oxygen crosses into the pulmonary capillaries from the alveoli to be transported by the bloodstream to the heart; CO2 is carried from the heart to the lungs via blood stream and crosses into alveoli to be exhaled

the muscles in the human musculoskeletal system are primarily organized in ________ that tend to be arranged at the same joint on _________ sides

pairs opposite

what is a motor neuron

relay outgoing information for the CNS to the muscle cells

how do you maintain balance with center of gravity

remain within the base of support

What are muscle spindles?

specialized receptors in the muscle that monitor muscle length change and the speed of muscle length change

The skeletal system provides our bodies with support, protection, and ____________

structure

During the cardiac cycle, _______ is the active contraction of the heart muscle and _____ is the relaxation of the heart muscle

systole diastole

Aside from RPE, what is another subjective method used to measure intensity

talk test

what connects the fascia to the periosteum

tendons

reversibility

the body will gradually revert to pretraining status when exercise is discontinued

define body composition

the body's relative percentage of fat as compared to lean tissue (bone, muscles, organs)

recovery

the bodys return to homeostasis

what is center of buoyancy

the center of the volume of the body displacing the water or the center of a floating object -- normally located in chest region near lungs

what is fascia

the covering of the muscles

what is the periosteum

the fibrous membrane that covers the bones

how does the aquatic environment promote muscular balance

the resistance of the water surrounds you when you are exercise and affect every movement in every direction which provides resistance for both muscles in a muscle pair

what branch of the nervous system signals the agonist muscles to contract and antagonist muscles to relax or stretch

the somatic branches of the efferent nervous system

what is the difference between center of buoyancy and center of gravity

they are in a vertical line but the distance between them depends on body fat patterns , the amount of air in the lungs, and muscle mass

what are tendons? what are they made of?

they firmly anchor muscles to the bone and are made of strong fibrous connective tissue

how can eccentric contractions be done in the water

through the use of buoyant, weighted, and rubberized equipment

slow twitch

type 1--- slow to fatigue and first recruited , more endurance (aerobic)

fast twitch

type 11 --- fast contracting muscles for high intensity and fatigue easy (anaerobic)

variability

varying of intensity, duration, or mode to obtain better overall fitness

specificity

you train only that part of the system or body that is overloaded in the way it is overloaded

How does compression lower you HR in the water?

it acts like a compressor on the body systems, causing a smaller venous load to the heart than in land exercise.. the heart has to work less to return blood from the limbs back to your heart

overtraining

long term reduction in performance and ability to exercise due to imbalance in the amount of exercise and recovery

What is the difference between max HR and HR reserve

max HR is the hight HR a person can achieve, it is measured with a max HR test or estimated with 220-age HR reserve is your maximal HR minus your resting HR

what is the one attachment site that is stationary/ immobile

muscle origin

what is the attachment site that is more mobile

muscles insertion

why is muscular balance important

muscular imbalance in either strength or flexibility, or both can affect the integrity of the involved joint and increase risk of injury

____________ is defines as the maximum force that can be exerted by a muscle or muscle group against a resistance

muscular strength

isotonic contraction

occur when muscles shorten and lengthen and movement occurs at the joint (concentric & eccentric)

isometric actions

occur when tension is developed in the muscle without movement at the joint or a change in muscle length ----equal length

What are the 3 systems the body uses to produce ATP

1. ATP-PC: immediate source 2. Glycolytic: primary source for intermediate energy for activities lasting 30sec-2 min 3. oxidative system: produce energy for long-duration exercise

where is the transverse abdominis located and what joints does it move

-abdomen - abdominal compression & lumbar stabilization

where is the internal and external obliques located and what joints do they move

-abdomen -lumbar spine

where is the rectus abdominis located and what joints does it move

-abdomen -lumbar spine

where is the erector spinae located and what joints does it move

-back along the spine -intervertebral joints of the spine

where are the wrist extensors located and what joints does it move

-back of forearm -wrist and phalange

where is the gluteus maximus located and what joints does it move

-back of hip -hip

where is the gastrocnemius located and what joints does it move

-back of lower leg -ankle and knee

where is the hamstrings located and what joints does it move

-back of thigh -hip and knee

where is the triceps brachii located and what joints does it move

-back of upper arm - elbow (primary), shoulder

where are the wrist flexors located and what joints does it move

-front of forearm -wrist and phalanges

where is the latissimus dorsi located and what joints does it move

-located in middle and low back -shoulder joint

where is the pectoralis major located and what joint does it move

-located in the chest -primarily moves the shoulder joint but also moves the sternoclavicular joint

where is the sternocleidomastoid located and what joints are moved?

-located in the front of the neck attaching from the sternum and clavicle to the jaw - moves the cervical spine joints

where is the trapezius located and what joints does it move

-located in the upper back & neck -scapulae, sternoclavicular, cervical spine

where is the quadratus lumborum located and what joints does it move

-low back -lumbar spine

where is the hip abductors located and what joints does it move

-outer thigh -hip

what is stabilizing

a contraction in both muscles at the same time that prevents movement at that joint

progressive overload

gradual systematic increase in dress or demand to promote fitness gins while avoiding the risk of injury or fatigue

overload

greater than normal stress or demand resulting in an increase in strength / function

the _________ muscle group flexes the knee at the leg

hamstrings

Describe the Valsalva Maneuver

holding your breath during the exertion phase of an exercise creates an unequal pressure in the chest causing the BP to drop and decreasing blood flow to the heart then resuming normal breathing causing a surge in blood to the heart causing a sharp increase in BP