NASM PES Study Cards

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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


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