NASM: Ch.4
What is a joint receptor, and what does it do?
-A joint receptor is located in the joint capsule and responds to the amount and rate of joint movement, as well as pressure. They signal an inhibitory response during extreme joint positions or when too much pressure is placed on the joint.
Define Cardiac Output.
-A measure of overall performance of the heart, which is calculated by the formula HR x SV = Q.
What does the deep longitudinal subsystem (DLS) consist of and what does it do?
-Peroneus longus -Anterior tibialis -Biceps femoris (long head) -Sacrotuberous ligament -Thoracolumbar fascia -Erector spinae - Working together synergystically, they create a contracting tension to absorb and control ground reaction forces during gait
What are some common injuries associated with the foot and ankle?
-Plantar Fasciitis -Achilles tendinopathy -Medial tibial stress syndrome (i.e., shin splints) -Ankle sprains and chronic ankle instability * A common thread in these injuries is a lack of ankle dorsiflexion.
Define the Cumulative Injury Cycle.
-Poor posture and repetitive movements create dysfunction within the connective tissue of the body. This dysfunction is treated by the body as another injury, and as a result, the body will initiate repair which is termed cumulative injury cycle.
Define 'altered reciprocal inhibition.'
-Process by which a short muscle, a tight muscle, and/or myofascial adhesions in the muscle cause decreased neural drive of its functional antagonist. This causes other synergist muscles to aid in the joint action.
Define the 'length-tension relationship (LTR)'.
-Refers to resting length of a muscle and the tension that the muscle can produce at that resting length. *If a muscle is too short, it is weakened. *If a muscle is too long it is weakened. *A muscle at an optimal length can produce optimal strength.
What are the three major motion types in the joints?
-Rolling movement (e.g., femoral condyles rolling over the tibial condyles in a squat) -Sliding movement (e.g., the tibial condyles sliding over the femoral condyles during a knee extension) -Spinning movement (the head of the radius rotating on the end of the humerus during pronation and supination).
What are afferent neurons?
-Sensory neurons that move from the periphery of the body to the spinal cord and brain.
What are the characteristics of type I muscle fibers?
-Slow twitch (or red fibers) contain large numbers of capillaries, mitochondria, and myoglobin (a red-colored protein that pulls in and holds oxygen). -Considered highly aerobic for three reasons: 1. Excellent oxygen delivery via capillaries 2.Myoglobin's ability to hold oxygen 3. The mitochondria's ability to metabolize oxygen. -Resistant to fatigue -Smaller in size -Do not respond well to hypertrophy
Define 'synergistic dominance.'
-Synergistsic dominance is a muscular phenomenon that occurs when synergists take over the function of a prime mover.
Where are interneurons located and what do they do?
-The CNS where they receive impulses from afferent (sensory) neurons, then conduct impulse to provide an efferent (motor) response.
Describe the process of initiating a muscular contraction by a golgi tendon organ (GTO).
-The GTO measures the amount and rate of tension that develops in a muscle. If the onset of tension is too much or the onset is too rapid, the GTO will cause the muscle to relax as a safety measure. In flexibility, this happens after the muscle spindle causes contraction (approx. 30 sec.) .
Define Stroke Volume.
-The amount of blood pumped by the heart with each contraction.
What does the CNS consist of?
-The brain & spinal cord
What chamber is the largest and forces oxygenated blood to the systemic circuit?
-The left ventricle
Define anthrokinematics.
-The motions of the joints in the body
Define Heart Rate.
-The rate at which the heart pumps (usually in BPM).
What is reciprocal inhibition?
-The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place. An example of this is an active hamstring stretch.
How does the skeletal system allow for movement? What system acts to create movement of the skeletal system?
-The skeletal system consists of levers and pivot points that the muscular system acts upon to create movement.
What is structural efficiency?
-The structural alignment of the muscular and skeletal systems that allows the body to maintain balance in relation to its center of gravity. That is, coordinating proprioceptive movement for stability and balance.
List and describe the three main functions of blood.
-Transportation: Blood transports oxygen from the lung, hormones from the endocrine glands, and nutrients from the gastrointestinal tract to various organs and tissues throughout the body. Blood also removes waste products. -Regulation: Blood maintains the blood's PH level and water content of the cells. Additionally, it maintains body temp. by transferring heat from the internal core to the body's appendages. -Protection: Protection from excessive blood loss is also provided by clotting wounds with a scab until a scar forms. Also, white blood cells, specialized immune cells, fight foreign toxins in the body reducing the risk of illness.
What are the principle core stabilizer muscles (local muscular stabilization system or LMSS)?
-Transverse abdominus -Multifidus -Internal oblique -Diaphragm -Pelvic floor muscles -The local muscular stabilization system increases intra-abdominal pressure (pressure within abdominal cavity) and generates tension in thoracolumbar fascia (connective tissue of low back), and increases spinal stiffness for improved intersegmental neuromuscular control.
Describe the process of initiating a muscular contraction by a muscle spindle.
-When a muscle is lengthened too much or too quickly, the muscle spindle sends an impulse to the muscle to contract as a protective measure.
Define sarcomere.
-a structural unit of a myofibril in striated muscle, consisting of a dark band and the nearer half of each adjacent pale band.
Define myofibril.
-any of the elongated contractile threads found in striated muscle cells.
What are the four subsystems of the global muscular system?
1. Deep longitudinal 2. Lateral 3. Anterior oblique 4. Posterior oblique
List the 5 major roles of the skeletal system.
1. Movement 2. Support 3. Protection 4. Blood production 5. Mineral storage
List the order in which blood travels through the heart.
1. The superior and inferior vena cava collect blood from the body and send it to the right atrium. 2. The right atrium pumps blood through the AV (tricuspid) valve to the right ventricle. 3. The right ventricle pumps blood out of the heart through the pulmonary valve, into the pulmonary valve, then into the lungs. 4. The lungs receive blood from the pulmonary artery, then return the oxygenated blood to the left atrium via the pulmonary vein. 5. The left atrium pumps blood through the left AV (mitral) valve to the left ventricle. 6. The left ventricle pumps blood past the aortic valve into the aorta. 7. The aorta is the artery that transports the blood toward the systemic circulation.
Give an example of synergistic dominance.
1. Tight hip flexors can inhibit the gluteus maximus, diminishing its ability to extend the hip. The synergists of hip extension, the hamstrings and the adductor magnus become the dominate hip extensors.
What are the Agonist, Synergist, Stabilizer, and Antagonist for the overhead press?
Agonist: deltoid Synergist: triceps Stabilizer: rotator cuff Antagonist: latissimus dorsi
What are the Agonist, Synergist, Stabilizer, and Antagonist for the squat?
Agonist: gluteus maximus, quadriceps Synergist: hamstring complex Stabilizer: transverse abdominus Antagonist: psoas
What are the Agonist, Synergist, Stabilizer, and Antagonist for the row?
Agonist: latissimus dorsi Synergist: posterior deltoids, biceps Stabilizer: rotator cuff Antagonist: pectoralis major
What are the Agonist, Synergist, Stabilizer, and Antagonist for the Chest Press?
Agonist: pectoralis major Synergist: anterior deltoid, triceps Stabilizer: rotator cuff Antagonist: posterior deltoid
List the Conducting airways and Respiratory airways.
Conducting airways: All of the structures that air travels through before hitting the respiratory airways. -Nasal cavity -Oral cavity -Pharynx -Larynx -Trachea -Right and left pulmonary bronchi -Bronchioles Respiratory airways: collect channeled air coming from the conduction airways allowing gases such as carbon dioxide and oxygen into and out of the blood stream. -Alveoli -Alveolar sacs
Define Force Couple Relationships.
-Muscle groups moving together to produce movement around a joint.
What are some common knee injuries?
-Patellar tendonapathy (jumper's knee) -IT band syndrome (runners knee)
Discuss the Cumulative Injury Cycle.
-Any trauma to tissue of the body creates inflammation. Inflammation, in turn, activates body's pain receptors and initiates protective mechanism, increasing muscle tension or causing muscle spasm. Heightened activity of muscle spindles in particular areas of muscle create a microspasm, and as result of spasm, adhesions(or knots) being to form in the soft tissue. These adhesions form a weak, inelastic matrix(inability to stretch) that decreases normal elasticity of the soft tissue, resulting in altered lenght-tension relationships(leading to altered reciprocal inhibition), altered force-couple relationships, and arthrokinetic dysfunction(leading to altered joint motion). Left untreated adhesions can begin to form permanent structural changes in soft tissue that is evident in Davis's law.
List the 5 types of blood vessels in the order that blood travels through in the Systemic Circuit.
-Arteries: transport blood away from the heart. -Arterioles: as arteries move farther away from the heart and become smaller, forming arterioles. -Capillaries: Arterioles end in capillaries, the site of water gas exchange between blood and tissues. -Venules: collect blood from the capillaries and progressively merge with other venules to form veins. -Veins transport blood back to the heart.
Discuss how a trainer would monitor heart rate in beats per minute during exercise and at rest.
-During exercise trainer will measure heart rate via the radial pulse-gently- by counting the number of beats in six seconds then add a zero to that number. -At rest, the trainer will ideally measure the HR when the client is waking or once he/she has had 5 minutes of complete rest.
What does the anterior oblique subsystem consist of and what does it do?
-External obliques -Hip external rotators -The adductor complex -Works with the POS in order to create rotational force production in the transverse plane
What are the characteristics of type II muscle fibers?
-Fast twitch or white fibers that contain fewer capillaries, mitochondria, and myoglobin -Fewer capillaries -less oxygen delivery -fewer mitochondria -Are associated with anaerobic activity
What does the lateral subsystem consist of and what does it do?
-Gluteus medius -TFL -Adductors -Quadratus laborum (QL) -Creates and maintains stabilization in the LPHC
What does the posterior oblique subsystem consist of and what does it do?
-Latisimus dorsi -Contralateral gluteus maximus -Thoracolumbar fascia -Works concurrently with the DLS during gait. Works in the transverse plane
What is the Local Muscular Stabilization System and what does it do? What type of muscle fibers are the core stabilizers?
-Local stabilizers are muscles that attach directly to vertebrae. Consist primarily of slow twitch type I fibers with high density of muscle spindles. Work to limit excessive compressive, shear, and rotational forces between spinal segments.
Define mechanoreceptor.
-Mechanoreceptors are specialized sensory receptors that respond to deformation of body tissues.
What are efferent neurons?
-Motor neurons that send a message for muscles to contract.
Describe the process of initiating a muscular contraction and ending a muscular contraction
-Muscle contraction is initiated when actin and myosin filaments slide across each other. When these actin and myosin filaments are ideally aligned, they have the most cross-bridges (i.e., the most connection), therefore producing the greatest amount of contraction.