Kin 121

pectoral girdle

clavicle (collar bones=2), scapula (shoulder blades=2)

Joints of the pectoral girdle?

clavicle and sternum= sternoclavicular. Clavicle and scapula= acromioclavicular

Two types of metabolism:

1. Catabolism...2. Anabolism

Carbohydrates ---> Monosaccharaides

amylase

the upper limbs consist of...

humerus, radius (thumb side), ulna

Pelvic Girdle consists of what?

ilium, pubis, ischium= os coxa (x2). DOES NOT INCLUDE YOUR SACRUM

Calcium carbonate, Calcium phosphate

make up 60-70% of bone weight. Provide much of he bone's stiffness and resistance to pressing or squeezing forces.

sternum

manubrium, body, xiphoid process. The clavicles, plus 10 pairs of ribs, join to the sternum

mass

mass is a measure of the quantity of matter in an object. it remains constant every-were in universe

forces (torques)

muscle contraction

anatomy/physiology

muscles generating forces to move skeletal segments about joints

Static

no movement (stillness)

lumbar vertebrae

of lower back

Everyday activities

slow twitch

Valves

stop the back flow of blood. Prevent pooling

protection

the skeleton protects vital organs

Deltoid (3 muscles)

deltoid anterior, deltoid middle fibers, deltoid posterior fibers

Proximal Radioulnar

articulates the radius and ulna. By the elbow. Pronation/supination

external oblique

attaches lateral ribs downward to anterior crest of ilium, pubis, linea alba. function is both trunk flexion, pelvis stabilization, and rotation (one side)

motion-to-stationary

attenuate energy over time (ex. running into a wall)

inferior

away from the head, or the lower part of a structure

Deep

away from the surface of the body

why is there a drop in percentage of bone weight?

because your bone density decreases. females= around menopause. males= 50-60

Pepsin

begins protein digestion

metocarpophalangeal

between distal end of metacarpals and the phalanges. flexion/extension

Radiocarpal joint

between distal end of radius and 2 carpals (scaphoid and lunate). flexion/extension, and circumduction.

accelerating levers

body segments

Os

bone. osteoarthritis

Acetylcholine (Ach)

both gaps crossed using neurotransmitter called this

Central Nervous System

brain, spinal cord (control center). Cerebrum, Cerebellum, Medulla

Catabolism

break down compounds

tubercle (tuberosity)

bump for tendon attachment

joint classification

by motion capability. influenced by the joining substance

Sarcolemma

cell membrane. Sheath that covers every muscle fiber. Impulses travel over this.

stationary

center of mass must be over base (ex. toe touch)

order of spinal column

cervical vertebrae (7= C1-C7), thoracic vertebrae (12- each with a pair of ribs= T1-T12), lumbar vertebrae (5= L1-L5), Sacrum (1= 5 fused bones), coccyx (1= 4 fused bones)

Age for flexibility

collagen cross bridging over time. Fibrosis= muscle fibers degenerate replaced with fibrous connective tissue

general motion

combined into complex movement patterns

Acromioclavicular Joint

connects lateral end of the clavicle with acromion process of the scapula. Shoulder 'separations' often occur in hockey, baseball, and football. (you are getting a separation at that acromion process of the scapular joint)

costal cartilage

connects ribs to sternum and abs (helps you breathe)

Skinfold Thickness

% body fat calculations. Sum of skinfolds (more reliable- time to time measures). Ton of different places and equations.

Production of ATP (3). Metabolic Pathways

1. The store Phosphocreatine (PC). 2. The anaerobis glycolytic system 3. The aerobic oxidative system.

Slightly Moveable Joints

1. between vertebral bodies 2. pubic symphysis 3. sacroiliac joint

4 types of motion caused by force

1. no displacement (stationary) 2. linear displacement 3. rotational (angular) displacement 4. displacement-to-stationary

Center of Mass

1. the point around which the body's mass is equally distributed in all directions 2. the balance point of a body (generally 15cm from the groin. females are 55%, males are 57%) 3. point about which the body rotates free in space

Anatomy of a Single Muscle Cell (Fiber):

1.Diameter of a thin human hair. 2.Max. length is 12cm (4.5 in.) 3.Multinucleated cylindrical cell

Three Methods of Stretching:

1.Satic Stretching...2.Dynamic Stretching.... Proprioceptive Neuromuscular Facilitation (PNF)

Kinanthropometry

1.Size 2.Proportionality 3.Composition 4.Shape (somatotype)

How much of the human body is potential energy reserve?

1/2

Calorie Densities of Various Energy Sources

Fats= 9 Cal/g Alcohol= 7 Cal/g Carbohydrates= 4 Cal/g Proteins= 4 Cal/g

Gender for flexibility

Females generally more flexible than males

Fiber Foods

Rich sources include: fruit, legumes, oats, and barley. Other sources include: wheat, grains, vegetables, whole grain foods.

Specificity

SAID principle. If goal is size, shape: then hypertrophy. If goal is function, skills, endurance: then be specific with your exercises

Rotator Cuff Group

SIS= Subscapularis, Infraspinatus, Supraspinatus

Kinesthetic Sense?

Vestibular system and Proprioceptive system

How do we get Degenerative diseases?

We let our bodies degenerate

sacrum

mid-line region of buttocks

Muscles that move the trunk

rectus abdominis, obliques, transverse abdominis

Injury for flexibility

scar tissue limits ROM

Size

stature (height). Standing, sitting=Upper body height. Mass (weight). Lengths (limbs, segments, bones). Girths. Widths

Hemodynamics

study of blood

coccyx

tail bone

The foot is made up of what?

tarsals (7), metatarsals (1-5= #1 is your big toe, phalanges (14)

Vestibular System

tells us where our body is in space. Semi-circular canals in inner ear

Forces acting on tissue

tension, compression, bending, shear, torsion

Maximal Strength

the ability to perform maxima voluntary muscular contractions in order to overcome powerful external resistance..

T-tubules

transverse tubules- connect sarcoplasmic reticulum with outer membrane (sarcolemma). Impulses travel through this

Distal

farther from the body

lateral

farther from the midline

the Lower limbs consist of...

femur, patella, fibula, tibia

symphysis pubis

fibrocartilage

Myofibril

many of these make up a muscle fiber. These are made up of contractile proteins

Muscle contraction

many sarcomeres shortening (actin sliding of the myosin)

Two ventricles

Left and right--> pump blood through the body. Left ventricle= pumps blood through the entire body (are larger and with stronger muscle walls than the right ventricles). Right ventricle= pumps blood a short distance to the lungs. Blood travels to the lungs through the pulmonary arteries (pulmonary=lungs, arteries=away).

Blood

Plasma- 55% of blood. Formed elements- 45%, mainly red blood cells (erythrocytes). The primary function is to transport oxygen from the lungs to the tissues and remove carbon dioxide from the body. They are able to do this because of a substance called hemoglobin

More Injury Prevention

Protective equipment, warm up and cool down

Compound Fracture

Protrudes from the skin

Iliopsoas

Proximal attachment: Anterior Lumbar vertebrae and ilia fossa. Distal attachment: medial proximal femur. Function: Hip flexion and pelvis tilt forward

Tibialis anterior

Proximal attachment: Proximal (anterior) 2/3 of tibia. Distal Attachment: top of 1st metatarsal. Function: dorsiflexion of the foot

Hand and Wrist Flexors

Proximal attachment: medial epicondyle of humerus. Distal attachment: carpals, metacarpals. Function: hand and wrist flexion

The Heart (Pathway of blood flow):

Right atrium--> R. atrioventricular valve--> Right ventricle--> Pulmonary semilunar valve--> Pulmonary arteries--> lungs--> pulmonary veins--> left atrium--> L. Atrioventricular valve--> left ventricle--> aortic semilunar valve--> aorta--> arteries--> capillaries--> veins--> inferior vena cava--> back to the right atrium. The superior vena cava also goes to the right atrium. Pressure is lower in the artery, capillary, vein area and higher in the other area.

The Respiration Zone

The region where gas exchange occurs. The functional units of the lungs are the tiny air sacs, known as alveoli. Alveoli are clustered in bunches like grapes, with a common opening into an alveolar duct called an alveolar sac.

Waist Girth

Very strong index of health risk

Long bones

any bone whose length greatly exceeds its diameter. Provide levers for movement. The bones are hollow. (ex. femur, tibia, radius)

acceleration

any change in velocity. can be positive, or negative (deceleration)

physical activity

any movement carried out by the body that requires energy

peri

around (pericardium)

hyaline cartilage

a protective layer of dense white connective tissue that covers the ends of the articulating bones

motion to no motion

attenuate energy over surface area

Collagen in Muscle Cell (Fiber)

is the comprised protein that makes the connective tissue that surrounds all the myofibrils, fibers, and bundles of fibers. It is continuous with, and part of, the tendons that join muscle to bone.

lever arm

is the distance from the force to the axis of rotation

Peristalsis

is the involuntary contraction of muscles and is involved in moving food to the stomach

Parts of the knee joint

meniscus cartilage, anterior and posterior cruciate ligaments (ACL and PCL), and lateral and medial collateral ligaments

Frontal plane movements

moving arms and legs sideways (adduction, abduction). Abduction=away. Adduction= towards

Muscle function ad mobility is influenced by:

muscular strength, muscular flexibility, tendons, coordination (motor)

thoracic vertebrae

of the chest

cervical vertebrae

of the neck

Origin

or proximal attachment- the attachment closer to the center of the body

Disordered Eating

over eating and under eating

Flexion

reduces the angle between two bones at a joint

Concentrated

refined sugar

inertia

reluctance to change

Free energy

required in the body for al the chemical reactions that take place.

Natural

fruits, vegetables and grains

ligaments and tissues

hold the bone together and ensure the stability of joint

synovial joint of the trunk

intervertebral joints (facet joints). flexion/extension, lateral flexion/extension, and rotation. susceptible to sprains

Material Properties of Bones

is a composite tissue (a mixture of two or more simpler material-like fiberglass).

1 Rep Max (1RM)

is a resistance that can be overcome only once.

flexion-extension

usually a sagittal plane movement. ex. bicep curls

Irregular Bones

vertebrae. These fulfill special functions

Vasoconstriction

vessel gets smaller and doesn't allow as much blood through

Vasodilation

vessel opens up

the body moving objects

volleyball, shot, weights

Stroke Volume

volume from left ventricle. With training, this can increase. Generally females are smaller. ml/beat. Normal stroke volume= 60-80 ml/beat

Feces

waste material excreted via the gastrointestinal tract. Feces consist mainly of bacteria and undigested material (including fiber)

the body moving objects and in different mediums

water polo

ischial tuberosity (hamstrings)

wider in females for birth. space between your ischium bones

carpals

wrist 8 bones x 2 hands

The Primary roles of the cardiovascular system:

1) to transport oxygen from the lungs to the tissues. 2) to transport carbon dioxide from the tissues to the lungs 3) to transport nutrients from the digestive system to other areas in the body 4) to transport waste products from sites of production to sites of excretion

Fats (Lipids)

Also known as lipids. Concentrated source of energy. Fat serves to: Provide a source of energy, insulate the body, cushion organs, aid the absorption of fat-soluble vitamins, and add flavor and texture to foods. Fats in food are mostly triglycerides. Include a glycerol (an alcohol) and three fatty acid molecules.

torque

force x lever arm

Where does gas exchange occur?

in the alveoli. Oxygen in, carbon dioxide out

anterior and posterior cruciate ligaments (ACL and PCL)

in the center of the joint

Nutrients

Food has energy potential measured in Calories. Carbohydrates, proteins, fats have caloric value (provide energy). Vitamins, minerals, and water do not. Energy needed for muscle contraction. If you stayed in bed 24 hrs.= 1600 Calories (for 150 lb./70kg person). 1.2 Calories/minute rest. 20 Calories/min vigorous activity. Walking= 5 5 Calories/minute Jogging= 10 Calories/minute Running= 15+ Calories/minute

Glycemic Index

Foods with high glycemic index. Digest quickly, raise blood sugar. Sugar, honey, refined cereals, white bread, baked potatoes. Foods with moderate glycemic index= pasta, whole grain, rice, oatmeal, bran. Foods with low glycemic index= beans, lentils, fruits (apple, peach, grapefruit)

ankle joint

distal fibula and tibia articulate with superior part of the talus. Lateral malleolus and medial malleolus

Essential Nutrients

in this context "essential" refers to nutrients that body is unable to manufacture (or not in sufficient quantities). They must be obtained from the diet or supplements. Necessary for energy, needed for the building and maintenance of tissues, and relied upon for the regulation of body functions

how do you generate human movement

increase the ground reaction forces

bathroom scale, jumping

increasing ground reaction forces by moving non-contact limbs

Brain Stem and Spinal Cord

Simple Cranial and spinal reflexes (EX. hand on a hot burner)

Quadriceps Femoris

Proximal attachment: proximal femur (3 vastus muscles) and anterior ilium (rectus Femoris). Distal attachment: anterior proximal tibia (tibial tuberosity). Function: knee extension and hip flexion (rectus Femoris only)

Newton's three laws of motion

describe the relationship between all the external forces acting on the human body at any time and the resulting motion of the total body. Sir Isaac Newton developed these laws to explain why things move the way they do

Height/Weight Charts

if you weighted more than the norm (for your height), then you had too much fat. (Used by insurance companies)

Muscles of the Lower Limb

iliopsoas, Gluteals (3), adductors (5+), quadriceps (4), hamstrings (4), Tibialis anterior, calf muscles (2)- Gastrocnemius and soleus

Smooth Muscle

involuntary. In blood vessels, organs, eye iris, GI tract. Slow, uniform contractions. Fatigue resistant. Operates independent of your conscious thought (not in control) ex. when your blood vessels dilate

Cardiac Muscle

involuntary. Self generating impulses. Features of both smooth and skeletal muscle tissue. Very fatigue resistant. Ex. heart muscle

capsule

may or may not have thickenings called intrinsic ligaments

medial

nearer to the midline

Under eating

negative energy balance

Insertion

or distal attachment- the attachment away from the center of the body

Stature Proportions

Sitting height relative to standing height. Females have longer trunks, relative to their legs, than males.

Eccentric State

When muscle force is less than the load, the muscle will lengthen. EX. the downwards phase of chin ups. Greatest force. Greatest Hypertrophy. Greatest delayed onset of muscle soreness (DOMS)

How can You take advantage of this when training??

Work full range of motion (ROM) until exhausted, then restrict movement to next strongest range.

Rectus abdominis

attaches sternum and adjacent ribs to pubic bone. trunk flexion and pelvis stabilization.

erector spinae

attachments- iliac crest, then all vertebrae to skull. function- trunk extension, anti gravity muscles, very important in back injury prevention

Systole

contraction (pulse). Ventricles contract, pressure is the highest. Average= 120 mmHg. > or = 200mmHg at peak exercise

Frontal plane (Coronal Plane)

divides the body into front and back halves. linear movement of the body (e.g. jumping jacks). rotational movement would be cartwheel

action reaction

every action has an equal, opposite and concurrent reaction

Erector Spinae

there is an upper and lower portion, that keeps us standing up. Fights gravity, and is the most important muscle. attaches skull (superior) and sacrum and ilium (inferior). ability to maintain erect position, upper portion extends the neck, lower portions extend the trunk.

Bone Changes

dramatically from stresses and forces. Increases and decreases in density. It remodels, changes shape

Strength

the maximum force a muscle can generate in 1 contraction with no time limit.

Is there more than 1 ROM

yes

proximal

closer to the body

specific WRIST motions about joint

flexion/extension. circumduction

specific ELBOW motions about joint

flexion/extension. supination/pronation

specific ANKLE motion about joint

inversion/eversion. dorsiflexion/plantar flexion

Sagittal Plane movements

moving head, arms and legs forward and backward. flexion= joint closer. extension=joint farther

Newton's 1st law

the law of inertia. (a body at rest will remain at rest and a body in motion will remain in motion unless acted on by an external force).

Anabolism

Build larger compounds

Motor Neurons

Efferent nerve fibers. Signal travels away from brain

FITT Principle

Frequency Intensity Time Type

Obesity

Having an excess of body fat beyond some particular standard

Max Vo2

Is measured as the maximal value of oxygen consumption during an exercise test to exhaustion

Atrophy

Muscle is shrinking.

What is Endurance-Cardiorespiratory

The ability to supply and use oxygen.

Myosin

Thick filaments

fossa

a hollow

retraction and protraction

backward and forward

condyle

enlargement for articular surface

Keeping fit and Flexible

"Use it or lose it". Especially important during the off- season. Preparing the muscle for placing demands

Action Potential

(Neural impulse) that is the "drive" mechanism for a muscle to contract. Neural impulses are "electrical" currents that pass along nerve fibers

Proportionality

(Ratio/Index). To calculate how one body segment compares to another segment you will express one as a percentage of the other. Can be measured with stature proportions, Mass (BMI), length proportions, girth proportions, width proportions, and surface area relative to volume.

Sarcoplasmic Reticulum

(net-like) labyrinth of tubules inside fiber. Impulses traveled causing calcium to be released from storage in here.

Basic Processes of the Digestive System

1) Digestion 2) Secretion 3) Absorption 4) Motility

Cardiorespiratory Training

1) Endurance Training 2) Fartlek training 3) Interval training 4) Repetition training

What we Know:

1) Substantial proportion of children and adults are not sufficiently active. 2) 60% Canadian adults overweight or obese (middle age men +80%) 3) In 2007-09, 24.1% of adults in Canada were obese,(34.4% in USA) 4) Canadian children are becoming progressively fatter, weaker, and less flexible. 5) In the past 15yrs. the prevalence of obesity has tripled in Canadian children aged 7-13 years, an the prevalence of overweight children has doubled. 6) 26% of Canadian children (2-17) are now overweight or obese (most who are overweight children, overweight as adults). 7) 41% in first nations children 8) average Canadian child is sedentary from 3-5 hours a day in front of the TV alone. 9) kids, and teens specifically, spend an average of 6 hours a day in front of screens outside of school (7+ hours per day on weekends) 10) The after-school period (3-6) is a window of opportunity for children and youth to be physically active. Kids are spending only 14 min., out of a possible 180 minute, engaging in moderate-to-vigorous intensity physical activity.

floating ribs

11-12 (don't connect to sternum

Slow Twitch (Type 1)

110 milliseconds to reach peak. Fatigue resistance. Innervates approximately 100 muscle fibers. Red fibers, small diameter, and capillaries (blood vessels) "oxidative".

Estimating CR endurance

12 min walk-run test 2.4 km run step tests Astrand-rhyming bike test talk test/RPE

Weight Loss Physical Activity

12 minute bouts (not for Canadian guidelines)

Thoracic cage

12 pairs of ribs (24), sternum

Muscular Endurance

12-20 reps

General recommended repetitions per set for muscular endurance

15-25 for muscular endurance. Light resistance. <60% 1 RM

Adults 18-64

150 min moderate to vigorous aerobic ex. weekly in bouts of 10 min or more. Including: strength exercises at least 2 days/week

General recommended repetitions per set for hypertrophy

6-10 for hypertrophy (be big). Heavy resistance. 60-80% 1RM

work:rest ratio for endurance

1:1= so for 30 min rest for 30 min

Work:Rest ratio for strength

1:5= so 30 sec. work rest for 2.5 min

General Recommended Repetitions per set for strength

2-6 for strength (lift more weight). Heavy resistance 80%+ 1 RM. OR 1-6 for power (light but fast)

How many bones is the human body made up of?

206

how many bones make up the skull?

22 bones

How many Bones make up the spinal column?

26 bones

Stored Phosphocreatine (PC)

3 times as much stored in muscle as ATP. Doesn't require oxygen. Simplest, fastest. Provides rapid supply of ATP. Limited stores. Lasts less than 10 seconds. Anaerobic alactate. Recovery: 3 min full, 30 sec 1/2 recovery

Building Strength

3-5 reps

World class long distance heart rate?

30 bpm. The stronger the heart, the less bpm

Children 5-11 and youth 12-17

60 min moderate to vigorous ex. daily including: Vigorous ex. at least 3 days. activities to strengthen at least 3 days.

average heart rate?

60-85 bpm

General recommended repetitions per set for general sport training

8-12 for general sport training. Moderate resistance <80% 1 RM

axial skeleton

80 bones in the central skeleton

During Heavy endurance training

80% blood to muscle

Nutrition Basics

Choose foods that provide the necessary nutrients. Limit those foods associated with disease. Don't assume that a healthy diet needs to be fat-free, low-sugar, and high-fiber all the time.

mineral reservoir

99% of the body's calcium and 85% of the phosphorus is stored in the bones and teeth

Average to Desirable VO2max

<30yr. male 34-54 ml/kg/min. <30yr. female 30-50 ml/kg/min Females 10-15% <males Low fitness= 20 ml/kg/min High fitness= 70 ml/kg/min Highest= 94 ml/kg/min

% Canadian Adults BMI Obesity

>30: 78-9= 14%, 2004= 23%, 2009=24% >25: 78/9= 49%, 2004= 59%

Set

A group of consecutive repetitions that you perform without resting

Energy needs of the body

A large amount of energy must be consumed by the body in order to carry out vital functions such as blood circulation, respiration, brain activity.

Food Servings

A range of servings is given in order to include the energy needs of all individuals. Sedentary woman to active males

Repetition or Rep

A single rendition of an exercise: lifting a weight up and down= 1 rep.

Isometric Contraction

A static contraction. Muscle contraction against an external force. No visible change in muscle length. No external movement occurs. A high amount of tension is developed, energy is used. No work is performed. 2nd Greatest force

Fat soluble Vitamins

A, D, E, K. When taken in excess, these vitamins are stored in fat tissue. Over consumption of these vitamins (especially A and D) can result in toxicity.

Physical activity for adults

Active enough= expend 3 Kilocalories per Kg body weight per Day (KKD). E.g. walking 1 hour per day

Sensory Neurons

Afferent nerve fibers. Signal travels towards the brain

Physical Activity

Any movement carried out by the skeletal muscles. Requires the use of energy

Endurance Muscular

Ability to resist fatigue in strength performance of longer duration. Repetition of submaximal loads. Important in acyclic events that involve strength and endurance. EX. gymnastics, wrestling, boxing

Neural Adaptations Causing Strength Gain:

Accounts for most strength gain. In early strength training (1st month). In prepubertal children.

Factors Affecting Flexibility

Age, Gender, Muscle bulk, Injury, Hypermobility/Joint Laxity

Prime Movers

Agonists. Muscle that moves

Pharynx Trachea- Structure Conducting Zone

Air enter the nasal cavity. Passes then to the pharynx, then enters the opening called glottis, and then first passes through the larynx. Before passing the trachea on the way to the lungs.

Peripheral Nervous System

All neural tissue outside the CNS (connects CNS with rest of the body). Peripheral nerves.

Facts about the respiratory system:

Alveolus holds air. Blood in the capillaries comes to the lungs deoxygenated (and with much CO2). Gas exchange occurs due to pressures= diffusion across the cell membrane from area of high to low concentration. Therefore, oxygen diffuses through the alveolar membrane into deoxygenated pulmonary capillaries

More Minerals

Approximately 17-21 identified essential minerals. Calcium, phosphorus, fluoride for bones and teeth. Sodium is often used to preserve food, but too much= hypertension. Iron: red meats, organ meats, legumes, fruits (especially dried), whole grain cereals, green vegetables. Importance :hemoglobin (carries oxygen). Deficiency: anemia, fatigue especially prevalent in females and more in athlete females.

New Canadian Statistics (Adults)

Are you moderately active 30 min/day 52% said yes. 15% actual when using accelerometer.

Length Proportions

Arm span relative to height. Trunk length relative to leg length. Crural index (lower leg relative to upper leg). Brachial index (Lower arm relative to upper arm)

Distal Radioulnar

Articulates the radius and ulna. By the wrist. Pronation/supination

Eating Disorders Among Athletes

Athletes competing in sports with weight classes try to "make weight" in lower weight classes to gain a competitive edge. Often stems from a performance objectives rather than issues of self-esteem or body image. Sports include wrestling, horse racing (jockey), rowing, boxing, weight-lifting, etc.

AV node

Atrioventricular node. Between atrium and ventricle.

Bioelectric Impedance

Based on differences in electrical conductivity between fat-free mass and fat mass. Is influenced by the subject's hydration level

Heart rate

Beats per minute (bpm)

Fats ---> Fatty acids

Bile- in the small intestines

The Skeletal Muscle Pump

Blood flowing towards the heart opens the valves. Blood flow back (away from the heart) closes the valves. Contracted muscles open the top valve and close the bottom. Relaxed muscles have closed valves on both the top and bottom

Air Displacement

Bod Pod. Measure the volume of air displaced.

Physical components

Body composition, endurance-muscular, endurance-cardiorespiratory, strength, power, flexibility

Dynamic Stretching

Bouncing or bobbing at the extreme ROM. Advantage= sport/movement specific. Disadvantage= A muscle stretched too far and too fast may reflexively contract and create an opposing force- causing soft-tissue injury. Jerking motions may create force greater than extensibility of tissues- leading to injury. Results in muscle soreness the following day For tissue elongation (passive ROM)- light bouncing stretches at end range. If you want tissue elongation and tissue strengthening (active ROM)- light bouncing stretches at end range via agonistic muscle contractions e.g. leg lifts at end range

Humeroulnar (ulnar side)

By the elbow. articulates with the humerus. Flexion/extension

Vitamin C

Citrus fruits, potatoes, vegetables. Importance: Maintenance of bones, teeth, protection of other vitamins ("anti-oxidant")

% saturated fat

Coconut oil is the worst (86%) and Canola oil is the best (6%)

Sensory

Collects info from the various sensors located throughout the body and transmits the info to the brain

Station Training

Complete all sets of one exercise before moving onto the next set of exercises. Working the same muscle groups repetitively. Usually between 60 and 100% of 1RM. Relatively long breaks

Grade 3

Complete rupture. Surgery required. (e.g. ACL tear)

4) Small Intestine

Completion of digestion. Most absorption. Approximately 20 feet long (6 meters). 3 segments

Types of Simple CHO's

Concentrated and Natural

Motor

Conducts signals to activate muscle contraction

Canadian Physical Activity

D-

Frontal lobe

Decisions

Weight management- dietary guidelines

Don't deny yourself certain foods but restrict the amount you eat. Distribute calories evenly throughout the day. Learn which foods are low in calories but high in nutrient density and use in your meals.

Unsaturated Monounsaturated/Polyunsaturated

Double bonds between carbon atoms take the place of hydrogen atoms. Found in vegetable oils, fish, and margarine

3 segments of the small intestine

Duodenum, jejunum, ileum

Time

Duration of activity. after frequency has been increased, increase duration of each workout

Ankle Sprains

During running, walking, dancing or stepping of a curb. Most common= lateral ankle sprain (inversion). Common reoccurrence (decreased proprioception). Symptoms: Rapid swelling, Point tenderness. rehabilitation: Decreases reoccurrence, incorporation of balance exercises

Stretching to warm-up??

Dynamic, should be relevant/specific to activity

Proteins

Found in every living cells. Act as structural components for: muscles, bones, blood, enzymes, some hormones, cell membranes

Flat Bones

These tend to protect underlying organs. (ex. skull, clavicle, mandible, scapula)

Actin

Thin filaments, forms the framework, and slides over myosin filaments

Factors Influencing the Force and Power of Muscle Contractions

The individual's state of health. The individual's training status. Joint angle. Muscle cross-sectional area. Speed of movement. Muscle Fiber type. Age. Gender

Basal Metabolic Rate (BMR)

The minimum amount of energy the body requires to carry on all vital functions

Wellness

The constant and deliberate effort to stay healthy and achieve the highest potential for well-being. 1) Have no signs of disease 2) Have no risk factors for disease 3) Be physically fit

Anaerobic Threshold

The exercise intensity at which lactic acid begins to accumulate in the blood. The point during exercise where the person begins to feel discomfort and burning sensations in their muscles.

Speed of Contraction

The faster the contraction, the fewer cross bridges at any given moment, thus reduced force is generated as contraction speed increases.

Maximal and Absolute Strength

The greater the active body mass, the greater the maximal or absolute strength. Maximal and absolute strength are important to athletes who are required to overcome the resistance of a partner or equipment. EX. football, wrestling, weight lifting

One Repetition Maximum (1RM)

The greatest force that can be exerted during one repetition for a given contraction of muscles. Can easily cause injury

Joint

a point of connection between two bones (an articulation)

Excessive body fat

can reduce ROM

Movements about Joints

flexion, extension

Cool-Down Phase??

help fatigued muscles return to normal resting length and to more relaxed state

the body moving implements in a different medium

hockey, ringette

Lean body mass

includes skeletal muscle, bone, water

Shoulder Rotations

internal (medial). external (lateral)

Bradycardia

persistent resting rate <60

the disk between vertebral bodies

pulpy interior, fibrous exterior

elevation and depression

up and down

epi

upon (epiphysis)

Rest interval

Rest tie between sets or time between wok intervals

Stress Fractures

Results from repeated low magnitude loads

Stress Fracture

Results from repeated low-magnitude forces. 1) small disruption of the outer bone layer 2) weakened bone 3) cortical bone fracture NOT a shin splint

Types of Adaptations

1) Functional (neural adaptations)- speed, power, coordination 2) Morphological (size and shape)- hypertrophy of muscle, tendon. Bone accretion (higher density) 3) Metabolic (anaerobic, aerobic)- increased red blood cells. Increased oxidation of CHO, FAT

We can assess the power of our anaerobic alactate systems (stored phosphocreatine) by:

1) Margaria test (doing a 12-stair sprint) 2) Quebec test (doing a bicycle ergometer 10-second all out test

6 Principle of Fitness Training

1) Progressive Overload= FITT Principle 2) Reversibility= Detraining 3) Specificity= SAID Principle 4) Periodization= short and long distance plan 5) Individuality= same stimuli different response 6) Recovery

Principles of Fitness Training

1) Progressive overload 2) Reversibility 3) Specificity 4) Periodization 5) Individuality 6) Recovery

Diet and Physical Activity

1) adequate physical activity 2) Keep your body weight at healthy levels.

The primary role of the respiratory system is to:

1) deliver oxygenated air to blood. 2) remove carbon dioxide from blood, a by-product of metabolism

The respiratory system includes:

1) the lungs (one of the last things developed as a baby) 2) several passageways leading from outside to the lungs 3) muscles that move into and out of the lungs

Grades of sprains and strains

1, 2, and 3

slightly moveable joints

1. Between vertebrae. 2. Between right and left pubic bones (symphysis pubis). 3. Sacroiliac joint

What limits ROM

1. Bony articulations.. 2. Soft tissue (connective tissue, muscle).... 3. Neural reflex activity (Myotatic stretch reflex)

ATP Resynthesis

1. Initial stores of ATP in the muscles are used up very quickly and ATP must be regenerated. 2. ATP is formed by recombination of ADP and P. 3. Regeneration of ATP required energy (from breakdown of food molecules)

ATP Breakdown

1. Hydrolysis of the ATP molecule by H2O. 2.Phosphate molecule is released from ATP (ATP-->ADP). 3. Energy is released

Protein Requirements

General recommendations: 0.8 g/kg of body weight/day Endurance athletes: 1.2-1.4g/kg of body weight/day Strength athletes: 1.2-2.0g/kg of body weight/day Normal diet of most athletes: 1.5-2.0g/kg of body weight/day

Spain

Ligament or the joint capsule is stretched or torn

Free Weights

Likely originated with a version of the medicine ball. Sand-filled animal bladders. Dumbbells and barbells

Hamstring Strains

Most frequently strained muscles. Mechanism: rapid contraction in a lengthened position (e.g. sprinting and running). Due to strength imbalance (hamstring strength >> quadriceps strength.

Jumper's Knee

Patellar tendonitis, affects infrapatellar ligament. Caused by: repetitive eccentric knee actions, Eccentric load during jump preparation >> body weight

Fats

Found in dairy products, meats, table fats, nuts, and some vegetables. Body's largest store of energy, cushion of vital organs, protect the body from cold, and serve to transport vitamins. Each gram of fat contains 9 calories of energy.

Bulimia Nervosa Symptoms

Body weight is often normal. Secretive eating patterns, nervous or agitated behavior immediately after eating, loss or gain of extreme amounts of weight.

Essential Fat

Bone marrow, lungs, spleen, intestines, heart, liver, kidneys, muscle, central nervous system. Comprises 3% of body weight for males and 12% for females (otherwise they wont have a menstrual cycle).

Humeroradial (radius side)

By the elbow. articulates with the humerus. flexion/extension. pronation/supination

Station Training- Strength Fitness

Free weights and/or exercise machines, competitive athletes generally prefer weights, rec. athletes often prefer exercise machines

Lungs/Bronchioles

Gas exchange. 150 million. Each bubble-like alveolus is surrounded by a vast network of capillaries. The atmospheric air of nitrogen, oxygen, and carbon dioxide enters the alveolus. We have about 150 alveoli. Atmospheric air is rich in O2

Calf muscles?

Gastrocnemius and Soleus

Overuse Injury

Repeated and accumulated microtrauma. Non-sufficient recovery. Results from poor technique, poor equipment, too much training, type of training

Hypertrophy

Getting more and bigger muscle

More Carbohydrates

Liver and muscles use glucose for carbohydrate storage in the form of glycogen. Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat. An important component of the diet for athletes competing in events of long duration

Vitamin A

Liver, eggs, cheese,milk, veggies, fruits. Importance: night vision, maintenance of skin, hair, growth

The lungs

Located within the thoracic cavity/chest. The lungs are asymmetrical. The right lung is larger than the left because the hear takes up more space on the left side. The air passages o the respiratory system are divided into two functional zones: THE CONDUCTION ZONE. and THE RESPIRATORY ZONE

Inferior and Superior Vena Cava

Lower limbs=inferior. Upper limbs= superior

Fractures

Simple, Compound, Stress, Avulsion

Diabetes

Type 1= doesn't produce insulin Type2= too much insulin

5) Large Intestine

Upon reaching the large intestine, very little water remains, and salts and undigested material are left. Here, the material is further concentrated by further reabsorption of salt and water. When reabsorption is complete, the feces move to the rectum as a result of involuntary contractions (peristalsis). The coordinated relaxation of sphincter muscles results in defecation.

Factors contributing to high aerobic power:

a) cardiac output (HR x stroke volume) b) arterial oxygen content (depends on ventilation & O2 carrying capacity of blood) c) tissue oxygen extraction (arterial minus venous O2 difference

Increased functional ROM??

improved performance

Sarcomere

is the "functional" unit of a muscle fiber (from z-line to z-line). Should be optimal distance apart so an optimal number of cross bridges is formed. If the sarcomeres are stretched farther apart than optimal, fewer cross bridges can form= less force produced. If the sarcomeres are too close together, cross bridges interfere with one another as they form= less force produced

Definitions of Health

is the capacity to lead a satisfying life, fulfill ambitions, and accommodate to change.

forearm rotation

supination, pronation

The role of the digestive system is to:

- Produce energy from food ingested - To transfer energy rich nutrients, water, and electrolytes into you body's internal environment -The digestive system aims to absorb maximally.

Digestive Tract (Glandular Organs)

-Salivary glands, liver, gall bladder, pancreas

The heart and exercise

1) Exercise will increase heart rate via proprioceptors. Signal to heart center in medulla, which signals heart to increase rhythm. 2) Muscular activity increases venous return (muscle pump) which increases ventricular preload. Ventricles thus contract more forcefully and expel more blood 3) Blood= increase partial pressure of CO2 decrease partial pressure of O2is sensed in the carotid bodies (carotid arteries). Signal sent to respiratory center in medulla which sends signal to heart to increase heart rate 4) Sustained exercise causes: Hypertrophy of ventricles which increases stroke volume and allows heart to beat more slowly (endurance athletes 40-60 bpm). Increase in # of red blood cells. Increase in capillaries. LEFT SIDE IS BIGGER BECAUSE IT HAS TO PUMP TO THE REST OF THE BODY

Two Pathways of Oxidative production of ATP

1) Kreb's cycle in mitochondrion. 2) Cori cycle in liver

The Loading Model

1) Load (Application of a training stress/load and the body's reaction (fatigue)) 2) recovery (very important) 3) adaptation (super-compensation (assuming adequate training and recovery))

Tissues Response to Training loads

1) Training load =/< elastic limit: micro failure --> making of new tissue. Positive training effect 2) Training load > elastic limit: permanent failure. Injury

We can assess the power of our anaerobic energy system (alactate and lactate) by:

1) Wingate test (doing a 30 second all out bicycle ergometer test

Moveable Joints

1. Pectoral girdle/shoulder 2. elbow 3. hand and wrist 4. hip 5. knee 6. ankle and foot

Effects of Training an Anaerobic System:

1. Reduce the rate of lactate production by increasing effectiveness of aerobic system. 2. Increase rate of lactate elimination by: Increasing rate of lactic acid diffusion from active muscle. Increasing muscle blood flow. Increasing ability to metabolize lactate in heart, liver and in non-working muscle. 3. Improve the tolerance to increased acidity.

Digestion of Fat

After digestion, fat in blood as triglycerides. Stored in body as triglyceride (3 fatty acids and glycerol). Triglycerides broken down in liver and other tissue. Broken down to glycerol and fatty acids for circulation. Fit person derives greater % of energy from fat. Regular exercise results in more fat being stored in Muscle Tissue. Fat contains 9 Calories per gram. Broken down to glycerol and fatty acids. Help to regulate metabolism. Forms body structures. Protective role

Bronchioles Lungs

Bronchi (primary/secondary/tertiary) have 23+ successive branching bronchioles. Alveolar sacs with surrounding capillary plexus (blood in alveoli for 0.75 sec)

Contusions

Bruise. Compressing force crushes tissue (charley horse). Discoloration and Swelling- Myositis ossification- abnormal bone formation in a severe contusion. Life-threatening if the tissue involved is a vital organ. Treatment: RICE

Reversibility Concerns

CR endurance declines, Decreased VO2, SV, but increased HR. Lactate threshold decreases. Almost all training reversed after 4 weeks of stoppage. Strength decline, similar to time to gain (can see drops in as early as 2 weeks). Harder to attain than maintain. Power decreases before strength

What happens in the absence of a neural impulse?

Calcium is reabsorbed into sarcoplasmic reticulum, thus stopping the contraction

Weight Loss

Calories consumed < Calories expended. Calories expended through physical activity must exceed Calories consumed in food for weight loss to occur

Genetics

Children of over fat or obese parents are more likely to develop overweight problems. Endocrine disorders.

Surface Area Relative to Volume

Children versus adults. Children have a larger surface area relative to their volume (more cold and hot sensitive). As your height increases, your surface area squares but volume cubes

Causes of Obesity

Children who are inactive and overeat. Screen time 6+ hours per day. Bottle feeding, 3x more bottle fed babies are overweight. Solid foods earl (<5 months). Clean your plate. Making sweets plentiful. Using sweets as a reward. Emphasizing fat baby.

Heart (Structure)

Comprised of smooth muscle that serves to pump blood through the human body. Consists of four chambers

The Peripheral Circulatory System

Comprised of the vessels that carry blood away from the heart to the muscles and organs and the vessels that return the blood to the heart. All of the vessels of the body are made up of smooth muscle cells that allow them to contract or relax. They regulate blood flow and alter the pattern of circulation throughout the body

Glenohumeral joint (shoulder)

Connect humerus and scapula. A typical multi-axial joint. Has a wide range of movement. Injury= relative lack of stability

Dual Energy X-ray Absorptiometry

DEXA. X-rays

Example of intensity in CR endurance training

Decrease the time to complete a given workload, complete a distance in less time. Increase the % of maximum workload, Move from 70% to 80% VO2max, Train at a higher heart rate.

Fat Body Mass

Divides into two types of fat- 1.Storage fat and 2.Essential fat (used as energy, needed to survive)

Changes of Somatotypes over time

Endomorphy increases in girls and decreases in boys up until PHV. Ectomorphy increases with age up to PHV and then declines in both sexes. Mesomorphy declines in girls and increases gradually in boys (with obvious increase in late adolescence)

Causes of Obesity (Factors)

Environmental, social, psychological, genetic

Shoulder Impingement

Excess movement of the humeral head and lack of space. Inflammation of bursae or rotator cuff tendon. Result of muscle imbalances in shoulder muscles (Weak shoulder depressors, strong shoulder elevators). Balanced strength training

Lifestyle Factors

Exercise: caloric output, lean muscle mass, urban design, screen time (+6 hours per day). Eating: packaged food, fast food, supersizing, comfort food.

Insoluble Fiber

Facilitates feces elimination. Can prevent constipation, lower intestinal tract cancer.

Fat-Saturated

Fast foods- usually 50% saturated fat. Ex. hamburger, hotdog, ham, luncheon meats, donuts, cookies, etc.

Max Heart Rate

Generally 220-age. Heart rate during exercise increases directly proportional to increases in exercise intensity. Highest rate achieved with all out effort (anaerobic stage). After 15 years of age it decreases about 1 beat per year

Three butt muscles?

Gluteus medius, gluteus maximus, Gluteus minimus

Proprioception (2. Tendon Receptors)

Golgi Tendon Organ- senses muscle tension, that is, they sense stretch caused by contraction. Inverse Myotatic reflex- Tension on tendon causes reflexive inhibition of muscle being contracted. Sensory impulse also sent to cerebellum.

Food groups- adults 19-50 years

Grain Products= 6-8 servings/day Vegetables and Fruit= 7-10 servings/day Milk and Alternatives= 2 servings/day Meat and Alternatives= 2-3 servings/day Lower range for females, higher for males

Veins (Capillaries--> Venules--> veins)

Have to work against gravity. In comparison to arteries, veins have valves that open as blood returns to the heart, and valves that close as blood flows away fom the heart. Blood can be pushed through veins by smooth muscle that surrounds the veins, contraction of lare muscles near the veins, or to a minor extent by the pumping action of the heart.

Leading Degenerative Causes of Death

Heart Disease, Diseases of the blood vessels including stroke. Account for the deaths of more Canadians than any other disease

Cardiac output

Heart rate (bpm) x stroke volume (ml/beat).

2) Secretion

Includes many secretions, some are: - Saliva by salivary glands - Hydrochloric acid by the stomach - Bile by the liver

Gallbladder Stones

Increased cholesterol content of bile

Joints of the foot

Intertarsal joints. Transverse (mid) tarsal joint is between proximal and distal row of tarsal bones. Inversion/eversion.

Avulsion Fracture

Involves tendon or ligament pulling small chip of bone

What is your 6th sense?

Kinesthesis

Somatotypes With Sexes

Males are more mesomorphic. Females are more endomorphic.

To be classified as obese (adults 19 plus)

Males: Body fat%= >20% OR BMI= >30 OR Waist= >102cm Females: Body fat%= >30% OR BMI= >30 OR Wait circumference >88cm

Problem with Ignoring Pain

Masking with medications and continued participation. Pushing injured tissue closer to yield-level point, Addiction, Gastrointestinal complications

Power of the Aerobic System

Maximal volume of oxygen that can be consumed in a given time per kilogram of body mass. This measure is called aerobic power or VO2max (ml/min/kg)

Parts of the Digestive Tract

Mouth, pharynx, esophagus, stomach, small intestine, large intestine (colon)

Before Power Training You Must Train....

Muscular endurance- low resistance with fairly high repetitions. Contraction speed- low resistance with fast movement speed. Muscular strength to prepare the tissues for subsequent power training

Pain

Nature's way of telling us something is wrong. One of the best indicator of when it is best to resume play

Water

Need to consume approx. 1ml of water for every calorie burned. About 8 cups of fluid per day. More if you are active or live in a warm climate. Weakness or fatigue can be a sign of dehydrations.

Speed for Power

Only do after an adequate warm-up. Do early in a training session before fatigued, intensity may be at or near maximum. Quality is more important than quantity (more is not better). Neural factors are key (activate muscle groups for a few seconds/reps before all out)

Proteins --> Amino acids

Pepsin- released in the stomach

Plastic Region

Permanent tissue deformation (does not return to original shape). Resulting in micro-failure or injury (sprains)

Exercise

Physical activity that is planned, structured, and usually involves repetitive bodily movements. Designed to improve or maintain physical fitness

Dimensions of Health

Physical, social, mental, environmental, spiritual, and emotional

Complex CHO

Polysaccharides

Passive Range

ROM attained with external force. Can be "statically and dynamically". Popping a joint. Shows that tissues are elongated

Active Range

ROM attained with internal force. Can be "statically and dynamically".

Autonomic nervous system prepares body by:

Raise heart rate, better heart function and better myocardial infusion. Vaso-constrict gut vessels (more for muscle). Decrease digestive functions. Vaso-dilate muscle vessels (more nutrients, less waste products, quick adrenaline deliver. Neural warm up enhances skilled movement.

Flexibility

Range of Motion (ROM) about a joint, or series of joints

Treatment

Received by patient from a health care professional. Promotes healing. Improves quality of injured tissue. Allows quicker return to activity.

Liver

Secretes "bile". Bile contains cholesterol, bicarbonate ions, and bile salts. Bile salts are essential for fat digestion and absorption. Bile is stored in the gall bladder and secreted into the small intestine (duodenum)

Coordinated movement requires what kind of feedback?

Sensory feedback

Vitamins

Serve as coenzymes in chemical reactions. "Organic" because they contain carbon atoms. Required in small amounts. Necessary for growth, reproduction, and health maintenance. Important for growth and metabolism.

3) Stomach

Serves as a site of storage. Dissolves and partially digests food. Prepares food for optimal digestion and absorption in small intestine. Glands in stomach secrete hydrochloric acid (HCl). HCl dissolves particulate matter in food (except fat). HCl also kills some bacteria that is ingested with food. Enzyme 'Pepsin". Little absorption occurs across stomach wall

Weight Loss- Exercise Guidelines

Should be aerobic in nature. Has to involve big muscles (legs and buttocks). Frequency is the key daily. Should be a minimum of 12 minutes (triggers increase of fat-burning enzymes (bile burns fat)).

Warm Up

Should be relevant to coming activities. Static stretching does not prepare for dynamic activity. For most physiological and psychological benefits, it should be about 10 minutes of light repetitive movement slowly to 60%+ intensity. Training should start short after warm up. Helps autonomic nervous system prepare body.

In exercise- Oxygen uptake

Similar to ventilation in that the increased air flow allows for more gas exchange. Body temperature increases= greater oxygen release from hemoglobin and more extraction. (this is known as the Bohr Effect. Respiration (rate and depth) increases. Heart beats faster, pumping more oxygenated blood to muscles. Lung volume and capacity changes little with training.

SA Node

Sinus node (Sinoatrial node)

Fiber

Soluble and insoluble

Shape

Somatotyping. Roundness=Endomorphy, Muscularity=Mesomorphy. Linearity=Ectomorphy. Various sports require sport-specific body types for achieving optimal performance

The updated Nutrition Recommendations of the scientific review committee suggest the Canadian diet supply:

Sufficient energy to maintain a healthy weight when balanced with physical activity. Energy intakes for adults should not be lower than 1800 kilocalories in order to meet RDA's. No more than 30% of energy as fat and no more than 10% of energy as saturated fat. At least 55% energy as carbohydrates. Less sodium than before is now used. No more tan 5% of energy alcohol or 2 drinks per day (whichever is less), with no alcohol during pregnancy. No more caffeine than the equivalent of 4 regular cups of coffee per day.

Primary Senses:

Taste, smell, hearing, vision, touch

Strain

Tendon or muscle tissue is stretched or torn

Metabolic Pathways to produce ATP

The 3 energy systems operate as a continuum. The following %'s that each energy system contributes during moderate activity: Duration (seconds)= 10s--> 30s--> 60s--> 2m--> 10m--> 30m. Aerobic %= 10--> 20--> 30--> 40--> 85--> 95. Anaerobic %= 90--> 80--> 70--> 60--> 15--> 5.

Recovery

The Supercompensation cycle (after multiple repetitions). Insufficient recovery reduces adaptation "adaptation occurs during recovery". Strength training- should have 1 day rest between subsequent bout of training

Physical Fitness

The ability of the body to adjust o the demands and stresses of physical effort. Physical fitness is thought to be a measure of one's physical health. Set of attributes that people have or achieve that relate to their ability to perform physical activity.

Endurance-Cardiorespiratory

The ability to produce energy through an improved delivery of oxygen t working muscles. Involves the cardiovascular and respiratory systems. The major function of the cardiorespiratory system is to provide oxygen to tissues. Needed for exertion over longer periods of time

Heart Function

The heart contracts in a constant rhythm that may speed up or slow down depending on the need for blood (and oxygen) in the body. The beating of the heart is governed by an automatic electrical impulse generated by the sinus node (the brain of the heart). The sinus node is a small bundle of nerve fibers that are found in the wall of the right atrium. The sinus node generates an electrical charge called an action potential. The actin potential causes the muscle walls of th heart to contract. This action potential travels through the two atria and the two ventricles via the a-v node and the purkinje fibers (allow ventricle to contract). The atria contract before the ventricles contract, which allows for the blood to be quickly pumped into the ventricles from the atria

Maximize Hypertrophy

The load should fatigue muscle in approximately 10 repetitions. 8-10 reps. Greater hypertrophy is possible in mature males because of the presence of androgenic (muscle building) hormones

Aerobic Power

The maximal rate at which the body can take up, transport and utilize oxygen. Expressed as maximal oxygen uptake or maxVO2

4) Motility

The muscular contractions that mix and propel contents of the digestive tract forward. Mixes food with digestive secretions

Nutrition

The science of food and how the body uses it in health and disease

Rehabilitation

Therapist's restoration of injured tissue + patient's participation. Individualized for each athlete

How can we assess the aerobic energy system's?

There are step tests, running tests, swimming tests, cycling tests, treadmill tests, etc.

Mass (BMI)

This is weight relative to height. Kg/Cm^2. BMI > 25= Increased risk of disease. BMI> or = 30 Is designated obese. Three general ranges: 1.Underweight < = 19 2. Healthy or Acceptable weight 20-24.9 3. Overweight (severe and obesity) >30. Useful ratio for men and women aged 20-65. Not for babies, teenagers, pregnant woman, or very muscular people

Skin Disorders

Trapping of moisture and microbes in skin folds.

knee joint

Tibiofemoral joint. flexion/extension. Tibia articulates with the joint but the fibula doesn't

Disadvantages of free weights

Time consuming, often need a spotter, more technique required

Loading

To best understand the biomechanical characteristics of tissue we examine its behavior under physical load. under load a tissue experiences deformation.

Conversions

To convert liters per min to ml/kg/min multiply by 1000 and divide by weight (kg)

Isometric State

When muscle force equals the load, the muscle will not change in length. EX. static positions like plank or wall sit

Cardiovascular Disease

about 80% of deaths are attributed. and could be prevented with a healthy lifestyle.

linear motion

acceleration is directly proportional to the force causing it. F=ma. momentum= mass x velocity

bones

accounts for approximately 98% of stature (height). 15% of body weight in infants, 17% in adulthood, 14% in older adults

synovial joints

allow large range of movement (ex. the knee joint)

Cartilaginous joints

allow limited movement (ex. intervertebral discs)

fibrous joints

allow no movement (ex. sutures of the skull). between vertebrl bodies

mineral trap

bones provide a trap for dangerous minerals like lead

locomotion

bones provide attachment sites for muscles allowing for movement of the limbs

Process

bony projection

sternoclavicular

connects sternum to clavicle. Only joint connecting pectoral girdle to axial skeleton. Strengthened by an intra-capsular disc and extrinsic ligaments. MEDIAL PECTORAL GIRDLE JOINT

Poor posture

carrying things on 1 side

Movement

caused by muscles that must be attached to bone at both ends

The Proteins

contains 4 Calories per gram. Broken down to amino acids. Not as efficient as CHO or Fat for energy. Some produced by body if NOT obtained in diet (nonessential- in diet- amino acids). Some must be obtained in diet (essential- in diet- amino acids). All 20 amino acids must be present for protein production (Contractile protein (actin, myosin) collagen, etc.). Provides structural basis for the majority of body tissues

Type 1- Slow Twitch Fibers

contract slowly, but they continue contracting for a long time without fatiguing. Produce less powerful contractions, but will be able to repeat the contractions many more times before fatigue. Ex. Endurance, swimming. Suited for repeated contractions during activities requiring a force output of<20-25% of max force output

Type 2- Fast Twitch Fibers

contract very quickly but fatigue quickly. Will produce more forceful contractions. Ex. Sprinting, Jumping. Significantly greater force and speed generating capability than slow twitch fibers. Wells suited for activities involving high power

Types of bone tissue

cortical and trabecular

synovial membrane

covers joint cavity. Secretes the lubrication fluid

Rectus Femoris

crosses 2 joint- the hip and knee joints

the body moving vehicles

cycling, wheelchairs, rowing

Improper strength training

decreased ROM, imbalances

Cortical

dense, solid bone, forms outer shell

Polysaccharides

e.g. glycogen and starches (fruits, vegetables, grains. Major source of vitamins, minerals, fiber. Should have high nutrient density. Broken down to glucose (stored as glycogen). Excess stored as adipose tissue

Stabilizers

e.g. when arm internally rotates, the muscle is attached to the humerus and scapula and it will try to move both bones... unless scapula is stabilized. e.g. when hip flexes, the muscles are attached to spine and top of femur and thus back will arch when leg is moved

Motor Unit

each motor nerve innervates many muscle fibers and is called this.

Disadvantages of machines

expensive, less variety, unnatural movement, poor for stabilizers, balance, and coordination

lateral and medial collateral ligaments

extend from femur to tibia and fibula on the outside of the joint

sacroiliac joint

fibrous and synovial

specific KNEE motion about joint

flexion/extension

Functions of trunk muscles

flexion/extension (mild), lateral flexion, rotation, expel contents through colon, for a female- uterus development

specific HIP motion about joint

flexion/extension (sagittal). adduction/abduction (frontal)

specific TRUNK motion about joint

flexion/extension (sagittal). lateral flexion/extension. rotation (transvers)

specific FINGER motions about joint

flexion/extension. adduction/abduction

Periodization

for volume and intensity for tapering and peaking

internal forces

generated by muscles pulling via their tendons on bones, and to bone-on-bone forces exerted across joint surfaces

Sex

given equal hypertrophy there may not be a very big difference between the sexes. Relative versus absolute strength- females tend to have greater adiposity therefore their relative strength is often lower than male of same weight. Generally, for individuals of same size, females will be about 70% as strong as the males. However the muscle tissue is not that different (other than males generally having greater hypertrophy).

Monosaccharaides

glucose, fructose, galactose

the body moving implements and objects

golf, baseball, racquet sports

weight

gravitational attraction between two objects. larger mass= larger gravitational attraction. different throughout the universe. weight is a measure of force. W= M X G

the body moving itself

gymnastics, track, dance

metacarpals

hand 5 bones x 2 hands (#1 is your thumb)

Weight-Loss industry

has become a billion-dollar industry as obesity rates rise. Many fad diets exist. Most of these diets are ineffective and CAN BE HARMFUL.

support

he skeleton provides a rigid frame for support of the soft tissues and organs

the body moving in different mediums

ice, snow, water

velocity

if a body is in a constant state or motion (stillness or movement). Stillness of 0

linear displacement

if forces pass directly through center of mass, they cause linear motion

rotational displacement

if forces pass off center they produce rotational (angular) motion (+ some linear displacement

Shorter stature

if you were overweight as a child. Earlier onset of puberty.

Synapses

impulses cross gaps called these between adjoining nerves

Motor end plate

impulses cross gaps called these to innervate muscle. Impulses arrive at these neuro-muscular junctions

Ligaments

join bone to bone

arthro

joint (arthritis)

Anatomy of synovial joints (consists of)?

joint capsule (ligament), synovial membrane, synovial fluid, hyaline (articular) cartilage

spine

just a spine. that thing

Newton's 2nd law

law of acceleration. 1. linear motion 2. rotational motion

Newton's 3rd Law

law of action reaction

Two atria

left and right --> receive blood from peripheral organs and pump blood into the ventricles (atrium=singular), holding vessel. The right atrium receives deoxygenated blood from the superior and inferior vena cava. The blood moves from the right atrium to the right ventricle and pumps it to the lungs. Blood enters the left atrium via pulmonary veins (veins=towards). The left atrium receives the oxygenated blood from the lungs and pumps it to the left ventricle. The blood is now oxygen-rich and is transported to the entire body via the aorta

hip joints

letter b of the diagram. between proximal femur and the socket (acetabulum) in pelvis. flexion/extension, and abduction/adduction

blood cell production

long and flat bones provide a site for the production of red and white cells and platelets (immune control).

Sedentary life

long periods of sitting/standing, shortening of muscle/ligaments, restricted ROM

Soluble Fiber

lowers blood cholesterol. Slows absorption of glucose

synovial fluid

lubricates the joint

Improper stretching

passive versus active

moveable joints consist of?

pectoral girdle/shoulder, elbow, hand and wrist, hip, knee, ankle and foot

Tachycardia

persistent resting rate >100

posterior deltoid

proximal attachment is lateral spine of the scapula. distal attachment is deltoid tubercle of humerus. function is shoulder (humerus) extension and external (lateral) rotation

ulnar tubercle (brachialis)

pinky side of arm near elbow joint

Over eating

positive energy balance

In exercise

respiration (rate and depth) increases. To meet demands of gas exchange, ventilation from 6L/min to approx. 150L/min. Heart beats faster, pumping more oxygenated blood to muscles. In exercise, we increase the muscle need for O2 which is carried from lungs to muscle via hemoglobin in erythrocytes. Muscle contractions produce by-products that must be eliminated. Anaerobic produces lactic acid, Aerobic needs O2 and gives off CO2 and H2O

What does the trachea branch into?

right and left bronchi that enter the lung. Branch into bronchioles--> terminal bronchioles (conducting)--> alveoli (respiration)

Transverse plane movements

rotation of head, trunk, limbs (internal/external, rotation)

Short Bones

serve as good shock absorbers. (ex. hand and foot)

meniscus cartilage

shock-absorbing fibrocartilage discs

Width Proportions

shoulders relative to hips (androgyny index)

How much physical activity is needed?

significant reduction in risk of heart disease for graduates who averaged 2000 calories expended through exercise per week (300 daily or 400 x 5 days)

What makes up the axial skeleton?

skull, sternum (breast bone), ribs, vertebral column (spine)

sternocleidomastoid

sternum/clavicle/mastoid process. attaches sternum and clavicle to base of skull (mastoid process). flexes neck to chest when all sides contract, rotates neck and head toward opposite shoulder when one side contracts

Kinesiology

study of movement or study of "human motion" as it pertains to "physical activity"

Vastus Muscles (3)

superficial= lateralis and medialis. deep= intermedius

extrinsic ligaments

support the joint and connect the articulating bones

Pulmonary Veins

the one vein that carries oxygenated blood

what does the appendicular skeleton consist of?

the pectoral girdle (chest), the upper limbs, the pelvic girdle (hips), the lower limbs

Center of mass OR center of gravity

the point at which all three planes meet. planes are imaginary flat surfaces that divide the human body

Anaerobic Glycolysis

the primary source of substrates is carbohydrates: Primary dietary source of glucose. Primary energy fuels for the brain, muscles, heart, and liver

What does the release of Calcium do?

the release of calcium from sarcoplasmic reticulum causes molecular crossbridging of actin and myosin

radial tubercle (biceps brachii)

thumb side of arm near elbow joint

Work interval

time it takes to complete a set of exercises or a distance

logos (greek

to discourse

kinein (Greek)

to move

plantar flexion

toes pointed

dorsiflexion

toes up

biomechanics

torque, accelerate, levers, axes

posterior

toward the back of the body

anterior

toward the front of the body

Superior

towards the head, or the upper part of a structure

very efficient slow twitch

trained athletes in endurance desired activities

more efficient fast twitch

trained athletes in fast explosive activities

Improving CR Endurance

1)Continuous Exercise= 50%+ of Max HR, 60%+ of VO2max. CSEP requires (Canadian Society for Exercise Physiology) 150 minutes of moderate to vigorous aerobic activity per week (large muscle groups= walk/jog, swim, cycle) 10 minutes minimum (longer duration=greater stamina). 2) Fartlek Training= combines long distances with intervals. Low intensity combined with bursts of high intensity. 3) Intervals= exercise mixed with rest (W:R)

Storage Fat

Accumulates as adipose. Serves as energy reserve. Cushions, protect organs. Mainly subcutaneous distribution (fat that sits under the skin). Male= 12% and Females= 15% (for periods and babies)

Gas exchange in the alveolus

Carbon dioxide diffuses in the opposite direction, from the carbon dioxide rich pulmonary blood into the alveoli. Carbon dioxide is exhaled out. Deoxygenated blood--> right ventricle--> pulmonary artery--> lungs--> oxygenated--> pulmonary veins--> left atrium

Body weight is influenced by:

Energy expanded through physical activity. Energy gained through dietary intake. Energy is measured in the form of Calories

Regular Moderate Physical Activity

Decreases risk of dying from heart disease, diabetes, colon cancer, and high blood pressure. Healthier bones, muscles, joints. Reduces symptoms of depression and anxiety, improves mood, and enhances ability to perform life's daily tasks. Promotes healthy body composition. Promotes self-esteem.

Soleus

Deep, sits right on the bone. Proximal attachment: posterior proximal tibia. Distal attachment: calcaneus. Function: foot plantar flexor

Type of Activity

Demand for energy. I.e. sprinting vs. gardening. Demand for energy system to produce what is necessary

Hydrostatic

Density= mass/volume. Measure the volume of water or air displaced. But have to correct for: 1.air in the lungs (residual volume) 2.air in the GI tract

What Exercise Does?

Depresses appetites. Maximizes fat loss and minimizes loss of lean muscle tissue. Burns high number of calories and increases metabolic rate. Changes way body handles fat

Muscles need energy in order to contract:

Energy from sun --> to plants --> to animals. Energy stored in high energy phosphates primarily adenosine triphosphate ATP. All biological (living) processes require the transfer of bound (potential) energy into free energy. Energy can be transformed between many different forms- solar, thermal, chemical, electrical, mechanical

Fuels used for various exercise levels:

Energy from sun to plants to animals= carbohydrates (CHO), fats, proteins (proteins are mainly body's building blocks). At rest= CHO and fats used 50:50 for energy. Max short duration exercise= nearly all CHO. Mild to severe exercise= more CHO than fat. Prolonged less intense exercise= more fat.

Human Energy Production

Energy in the human body is derived from the breakdown of complex nutrients like carbohydrates, fats, proteins. The end Result of this breakdown is production of the ATP molecule. ATP provides energy necessary for body functions

Energy Measurements

Energy is expressed in "kilocalories". 1 kilocalorie= 1000 calories. Kilocalorie= Calorie. 1 kilocalorie= heat required to raise the temperature of 1kg of water 1C. An average person requires approximately 2000 kilocalories per day

Tissue Types

Epithelial, Muscle, Connective, Nervous. Each type of tissue possess unique mechanical characteristics

Cancers

Estrogen production by fat cells. Excess energy intake increased tumors.

Relative Max VO2

Expressed in relation to mass (expressed in kilograms). Accounts for differences in mass. Units used are ml/kg/min. Relative VO2= Absolute VO2/ Mass (kg)

Review Endurance Muscle by FITT

F= 2-3x/week I= <80% RM or more than 10 reps T= slow contractions, light resistance long time T= same as strength, likely more calisthenics (body weight)

Dynamic

Movement

Sesamoid Bones

Oval, pea-like and found in tendons. Often function as a pulley. Includes patella (knee cap)

Shin Splints

Pain along inside tibial surface. Involve pain and inflammation. NO disruption of cortical bone.

1) Digestion

Processes that dissolves and breaks down food into molecules that can be absorbed by the body.

Healing Phases

Response: 2-4 days Response: hrs. - 6 weeks Response: 3 weeks- years

Grade 1

Slightly stretched or torn; few muscle fibers

Muscle Function forms the basis of these Physical Components:

Strength, power (speed strength), flexibility, muscular endurance

Benefits of Exercise

Strengthens the heart, improves endurance, provides a means of managing stress, helps prevent osteoporosis, burns Calories, increases metabolic rate.

Skeletal Muscle

Striated. Voluntary. Connects bony segments via tendons (allows levers to move about axis). Repeated contractions leads to fatigue. Ex. biceps

Effects of Training on Stored PC System:

Training does little to increase capacity of anaerobic alactate system. Interval training may be able to increase CP stores slightly. Sprint training may be able to influence resting CP and ATP stores

Concentric State

When muscle force exceeds the load, the muscle will shorten. EX. the up phase of shin ups and bicep curls. Least force production

bones structure facts

is stronger than the hardest wood, brick or concrete. Has a tensile strength equal to cast iron, yet is three times lighter and many times more flexible. Remains elastic up to 3/4 of its breaking strength. Has the capacity to alter shape and architecture to meet loading requirements. Landings in some gymnastic events produce forces as great as 18 times body weight

Screen Time

is the physically inactive, and time of mindless eating

bones metabolic view

is the site of blood formation. Is a basic component of the body's immune system. Provides a storehouse for calcium and phosphate which are essential for many metabolic pathways. It is very important to keep blood levels of calcium within a very narrow range. If blood calcium gets too high or low, never conduction, cardiac and skeletal muscle contraction, and clot formation will all be affected

What are the skeletal attachment point(s) for the pectoral girdle to the rest of the skeleton?

medially= clavicle attaches to the sternum. Laterally= glenoid fossa attaches to your scapula

linea alba

middle of abs

Advantages of Free weights

more variety, less expensive, more natural/functional movement than machines, stabilizers

Myofilaments

myosin and actin (comprise the sarcomere unit

Trabecular

spongy, non dense lattice like inner scaffolding

BMI

weight/height^2. kg/cm^2

MET

Metabolic EquivalenT. 10METs= running 1 km in 5 min 20METs= running 1 km in 3 min.

The term respiration has several meanings:

1) ventilation (breathing) 2) gas exchange (occurs between the air and blood in the lungs and between the blood and other tissues of the body) 3) oxygen utilization by the tissues for cellular respiration

Substrates of the Oxidative Production of ATP

Carbohydrates (glycogen and glucose) and fats (triglycerides and fatty acid)

appendicular skeleton

126 ones in the peripheral skeleton. (27 are in the hand and wrist making this the most complex skeletal organization in the appendicular skeleton)

Physical activity for children

Active enough= expend 8 Kilocalories per kg body weight per day (KKD). E.g. 1/2 hour martial arts class plus walk for total of 1 hour

Opposing Muscles

Antagonists. Has to relax

Water soluble vitamins

B's and C (these vitamins dissolve in the water or fat). Not stored. Excess eliminated in the urine. Dissolve quickly in water, so overcooking fruits and vegetables in water will result in the vitamins being lost to the water.

B Vitamins

Cereals, meats, vegetables, breads, beans, pasta, eggs, nuts. Energy production, formation of RBC's

Bulimia Nervosa

Characterized by continual episodes of bine eating followed by purging. A binge involves eating large amounts of food in a discrete period of time. After a binge, vomiting is induced and/or laxatives are used. May also involve excessive exercise as a form of purging.

Carbohydrate Breakdown and Storage

Complex carbohydrates--> digestive system--> glucose-->blood stream-->circulation of glucose around body--> to both glucose stored in blood AND glycogen sored in muscle or liver

Soft Tissues (1)

Connective tissue tendon, ligament, fascia. Collagen molecular crosslinking increases as we age, thus reduced extensibility.

Mainly Infections Diseases

Tuberculosis, polio, influenza, meningitis, etc.

Anorexia Nervosa Symptoms

Typically, weigh less than 85% of normal weight, dry skin, amenorrhea, reduced bone mass, brittle nails, carotene pigmentation (yellowish appearance of the palms and soles of the feet)

How long do you stretch??

Depends on stretching technique. Progress from 10 sec. at first, to 30 sec. after 2-3 weeks of regular stretching. Increasing from 30 to 60 sec.= only slight increase in benefits. 5- 10 min. total- ok to maintain ROM. 10-30 min. to increase ROM

Nutritional Habits

Development of chronic illness and disease (one extreme) OR promotion of energy and vigor (other extreme)

Diaphragm/Rib

Diaphragm contracts and moves down (flattens out) which causes increase in volume of chest cavity and decrease in pressure (air is "sucked" into lungs). External intercostal muscles contract which causes ribs to elevate, an increase in volume of chest cavity, and a decrease in pressure (air is "sucked" into lungs)

Factors involved in the development of eating disorders include:

Dissatisfaction with body image. Distortions in thinking, perfectionist beliefs, excessive self-criticism, fear of fat, excessive dieting, preoccupation with food.

Controlled Dynamic Stretch

Dynamic movement. Movements that are specific to a sport or movement pattern. Bouncing movement t the end of the stretch must be controlled to prevent injury

Directional Statements within Canada's food guide

Enjoy a variety of foods from each food group every day. Choose lower-fat foods more often. Choose whole grain and enriched products more often. Choose dark green and orange vegetables and orange fruit more often. Choose lower-fat milk products more often. Choose leaner meats, poultry and fish, as well as dried peas, beans, and lentils more often.

Canada Sedentary behaviors

F. When kids do have free time, busy lives and safety concerns mean much of it is spent sedentary. 61% of Canadian parents agree their kids spend too much time in front of the TV or computers

Review Endurance CV by FITT

F= 3-5x/week I= 50-69% MHR; 50-85% VO2max T= 20-60 minutes T= Large muscle groups, continuous activity

Antioxidants

Formed from vitamins. Aid in preserving healthy cells. When the body breaks down fats, or uses oxygen, free radicals are formed. Free radicals can damage cell membranes and mutate genes. Antioxidants react with free radicals to decrease their negative effects. Include vitamins E, C, beta carotene (form vitamin A)

Risk Factors for Heart Disease (Metabolic Syndrome= 5 symptoms)

Hypertension (high blood pressure), obesity at the waistline, high blood sugar, high triglycerides (fats), low levels of HDL (good cholesterol= High Density Lipoprotein)

Mainly Degenerative Diseases

Hypertension, heart diseases, strokes, Type II diabetes, cancer, cirrhosis of the liver, etc.

Progressive Overload-intensity

Increase intensity during same time (same # of repetitions in less time). Increase intensity by increasing rate (more sets, but in less time).

Training Effects:

Increased capillarization and aerobic capacity (more efficient slow twitch)- more blood flow to the slow twitch muscles. Increased motor unit activation of the desired muscle fibers (better at activating our muscles).

Sickness Problems of Excess Fat

Increased coronary disease, increased stroke, increased hypertension, increased diabetes, increased osteoarthritis, gallbladder stones, and skin disorders. Increased cancers, shorter stature, pregnancy risk, increased anesthesia complications, early death.

Effect of Training an Aerobic System:

Increases in aerobic capacity due to: a) oxidative enzyme increase (number, size and efficiency of mitochondria increased (up to 250%)) b) Increase glycogen stores (up to 200% (CHO loading explained)) c) oxygen delivery capacity increased. capillaries increase (5-15%). myoglobin increases (up to 80%) d) Increased triglyceride (fat) stored in muscle cells (up to 150%) and increased use of fat.

Concussions

Injury to the brain. Mechanism: Violent shaking or jarring action of the head, brain bounces against the inside of the skull. Symptoms: confusion, temporary loss of normal brain function. Rest (no such thing as "minor concussion and shaking off")

Unsaturated Fat

Is liquid at room temperature (oil). More desirable, not linked to cardiovascular disease. Unsaturated fats appear to lower blood cholesterol. Also shown to reduce the risk of heart disease. Unsaturated vegetable oils that are hydrogenated (better consistency, reduced rancidity) lead to production of trans fatty acids which increase levels of LDL as much as saturated fats, plus reduce levels of HDL

LDL and HDL

LDL= bad cholesterol HDL= Good cholesterol

Cori Cycle

Lactic acid is taken to the liver to be metabolized back into pyruvic acid and then glucose

Tennis Elbow

Lateral epicondylitits. Affect forearm extensors (attach to lateral epicondyle, extend wrist and fingers). Contributing factors: excessive pronation or supination, gripping racquet too tightly, improper size 3 grip, excessive string tension, excessive racquet weight, topspin, and hitting ball off-center

Type

Mode of activity. depends on motivation or desired adaptation (fitness, sport, etc.) Muscular strength, power, endurance: calisthenics, weight resistance. CR endurance: Walk/run, cycle, swim, machine. Flexibility: dynamic, passive, PNF, partner

What are the skeletal attachment point(s) for the pelvic girdle to the rest of the skeleton?

Medial= the sacrum. Lateral= the femur (assatabulum)

Gofer's and Little League Elbow

Medial epicondylitits. Affects tendons of forearm flexors (attach to medal epicondyle, flex wrist and fingers)

Vitamin D

Milk, egg yolks, liver, fish. Sunlight on skin (converts vitamin to active form): 20-30 mins 2-3x/week. Importance: Maintenance of bones and teeth

3 Metabolic Pathways

Muscle cells store limited amount of ATP. This produces ATP

Circulatory System Neural Drive

Neural control over heart rate is also through the involuntary (autonomic) nervous system which is responsive to: a) emotion changes. b) CO2 and O2 blood levels c) Proprioceptive changes d) etc.

Fast/Slow Twitch Fiber Distribution?

No gender or age difference. Non athlete= 47-50% of each. Distance athletes= 70-80% slow twitch. Sprinters= 30-35% slow twitch

Do muscles always shorten when they are being contracted?

No. They can stay the same length, or they can lengthen.

Circuit Training

Number of stations: usually between 8 and 12. Exercise sequence: Don't involve the same muscle groups group(s) on consecutive exercises. Number of laps: Usually 1-6

Minerals

Numerous functions in the body. 'Inorganic' because they do not contain carbon atoms. Necessary for structural elements (teeth, hormones, muscles), regulation of body functions (muscle contractions, blood clotting, heart function), aid in the growth and maintenance of body tissues, and catalytic action in energy release.

How do we maintain muscle energy supply?

Nutrients must be delivered. Oxygen must be delivered. By-products must be removed.

Oxidative Formation of ATP (aerobic)

Occurs in mitochondria of muscle cell (about 300 per cell-increased with training). glycogen (plus fats) to ATP, no lactic acid. 18 times more ATP per unit of glucose than anaerobic processes. Yields 36 ATP per glucose molecule

Frequency

Of a workout sessions. e.g. how many workouts per week. Increase frequency of workouts per week: Strength- 1x, 2x, 3x. CR endurance- 3x, 4x, 5x

Cerebral Cortex

Plans and initiate voluntary motor activity (motor cortex)

Prediction of Max VO2

Predictions based on the linear relationship between heart rate and workload can be made over a given workload range. With increasing workload, heart rate increases to a maximum that corresponds to a maximal oxygen consumption (max VO2)- until plateau

Blood pressure

Pressure blood exerts on walls of vessels. Systole and Diastole. Needs to be lower then 144/94 and heart rate has to be less then 100

Warm up helps to physiologically prepare body by:

Raises temperature in muscle which increases enzymatic efficiency. Raised temperature also has positive effect on connective tissue extensibility. Joint mobilization has positive effect on muscles and connective tissue crossing it (less resistance)

During exercise respiratory response

Receptors in aorta and in carotid arteries are sensitive to partial pressures of CO2 and O2 and also low pH (acidity) of blood. These receptors send signals to brain (medulla) which sends signals to diaphragm and intercostal muscles. Recall CV response= increase in heart rate

What are the four quad muscles?

Rectus Femoris, vastus lateralis, vastus medialis

Physical Activity and Health

Regular moderate physical activity provides substantial benefits in health and well-being for those who are not physically active. For individuals who are moderately active already, greater health benefits can be achieved by increasing the amount of physical activity.

Diastole

Relaxation. Ventricles relax and fill with blood. Indicates ease of blood flow to limbs. Average= 80 mmHg. Changes little during exercise

Endurance-Muscular

Repetitive contractions result in metabolic adaptations to supply a continuous supply of energy thus increased number of mitochondria, increasing stored glycogen and fats, increasing aerobic enzymes especially for fat metabolism, thus conserving muscle glycogen, and increased capillaries

Endurance-Muscular (Relationship)

Resistance= 100% --> 95% --> 90% --> 85%--> 80% --> 75%...... Rep Max= 1 --> 2-3 --> 5-6 --> 7-8 --> 10-12 --> 12-16

Proprioception (3. Joint Capsule Receptors- Several)

Senses movement/compression of joint capsule. Sensory impulse also sent to cerebellum

Types of Human muscle Tissue:

Skeletal muscle, cardiac muscle, and smooth muscle

Heart (structure and function)

Structure= chambers, heart tissue blood supply. Function= neural drive, hemodynamics

what are the three salivary glands in the head

Sublingual, submandibular, parotid

Disaccharides

Sucrose, maltose, lactose

Power

The maximum force a muscle can generate in minimum time (rate of force development). Speed strength or explosive strength. Important for performance in activities that require mastering quick movements. EX. sprinting, jumping. Integration of speed and strength "high rate of muscular contraction". Integration of myogenic and neurogenic

Plyometric

There is a complex contractile state when the muscle is quickly stretched (eccentric) just before it is quickly shortened (concentric) which is referred to in the text as plyocentric. Training using this complex format is termed plyometric training. (EX. box jumps, bounding). The 'Stretch Reflex' is key. Involves a 'Pre-stretching' of the muscle to initiate the Golgi tendon organ reflex. Plyocentric training can result in functional strength gains beyond those that can be achieved through strength training alone

Calisthenics/Non weights

Using your body as resistance (pushups, chin-ups). Instability devices (bosu ball). Partner resistance (Partner press). Advantages: more variety, less expensive, natural/functional movement, better for stabilizers, balance, relies greatly on relative strength, and can specialize

Does increasing strength, increase muscular endurance?

Yes

Machines vs. Free Weights

Your muscles may not know the source of resistance you are using, but your nervous system does. Free weights=real/functional Machines= fake/contrived

what is the Scapula made up of?

acromion process, Supraspinous fossa, spine of the scapula, Infraspinous fossa, glenoid fossa

distal and proximal

also used for the beginning or ending parts of a structure

amylase

an enzyme that catalyzes the breakdown of carbohydrates. (From the salivary glands) denatured in stomach, reintroduced in pancreatic secretions in duodenum.

internal oblique

attaches linea alba downward to lateral crest of pubis and ilium. function is trunk flexion, rotation, and pelvis stabilization

Sarcoplasm

cytoplasm (nuclei) in a muscle cell

sagittal plane (median plane)

divides body into sides. linear movement of body= walking, lunging (forward and backward). rotational movement would be front walker, backflip

Transverse Plane (horizontal plane)

divides body into top and bottom halves. rotational movement would be log roll, jump full

Phalanges

finger bones (14). 3 per finger except the thumb which only has 2

biomechanically

how motion is generated. Examines the internal and external forces acting on the human body and the effects produced by these forces

Skeletal Muscle (smallest to largest)- Voluntary:

myofibril --> muscle fiber --> muscle fiber bundle --> muscle

advantages of machines

relatively safe and easy to use, less time consuming, easy to isolate muscles

what is rotational movement influenced by?

the force. and the distance force is applied away from the center o mass

off center forces

the further off center the force the greater the rotation and the less the linear displacement

The red blood cell

transport oxygen from lungs to tissues. Single red blood cell or erythrocyte

Types of essential nutrients

Carbohydrates, fats, proteins, vitamins, minerals, water

the body moving implements

racquets, bats, sticks

Types of Fibers

Type 1- Slow Twitch Fibers. Type 2- Fast Twitch Fibers.

Girth Proportions

Hip relative to waist

Positive Effects of Strength

All strength gains increase tendon strength, bone strength (density and architecture). All muscle mass gains increase Resting Metabolic Rate. Functionally, it is better to train chains of muscles rather than isolated muscles. Functionally, it is better to train movement patterns

Reversibility

Also referred to as detraining: partial or complete loss of training adaptations due to insufficient training (load/stress). Cessation due to choice, seasonal timing, injury. Results in performance declines. Depends on individual fitness level, those who have greater fitness level before interruption are more resistant to declines

Neural Reflex (Stretch Reflex)

Fast stretching elicits stretch reflex. But most sport movement is dynamic, thus we must learn how to stretch dynamically in a safe manner. Solution- controlled dynamic stretch

Weight Gain

Calories consumed>Calories expended. Calories consumed beyond the body's needs are stored as fat. Weight gain occurs when energy consumed exceeds energy expended through physical activity.

Tendinitis

Improper technique, Excessive repetitive motion, age (loss in elasticity). Inflammation of tendon as a result of a small tear in the tendon. Symptoms: Pain (aggravated by movement), tenderness, stiffness near joint

Increased Strength

Can be increased via myogenesis, the development of muscular tissue. If you stress the muscle to a level greater than the habitual level, it will adapt to this stress or stimulus. It will increase the amount of contractile proteins (actin, myosin) in the myofibrils (HYPERTROPHY). Increase in the size or the density of fibers, not number. Cal also be increased via neurogenesis= increasing the neural signals to the muscle done by concentrating on high speed or high force contractions

New Canadian Statistics

Canada offers numerous activity opportunities and programs, yet our youth are still inactive. 62% of kids are driven to school.

Joint Angle

Changes the length of muscle fibers. Stretched versus shortened muscles. Maximum force changes as joint angle changes. If we want maximum force at all angles, we must use variable resistance (different resistance at different angles).

Cerebellum

Coordinates complex motor patterns

Digestive System

In order for muscles to contract, energy is needed in the form of ATP which is dependent on the supply of nutrients (glucose, fat) to the muscle. Also, muscles expand in diameter (hypertrophy), and grow longer (growth). These processes need building blocks derived from nutrients

Eating and Resting

In order to function effectively body must receive: Proper nutrient, Adequate rest. Avoid over-training and lack of sleeping

Production and By-products of Anaerobic Glycolysis

Products (per molecule of glucose)- 2 molecules of ATP. By-product (per molecule of glucose)- 2 molecules of lactic acid. Lactic acid is used to store pyruvate and hydrogen ions until they can be processed by the aerobic system

Intensity

Workload or work rate (%VO2, kg/mi, mph) or volume= overall consumption (kcal, KJ produced, miles in a workout). Increase number of repetitions, increase number of sets, increase number of exercises, increase distance or mileage.

Progressively Overload

Progressively higher training demands enable people to adapt their physical and neural functions to increase performance capacity. To ensure that muscles are being adequately overloaded, resistance should be periodically increased

Static Stretching

Easy stretching- move slowly into the stretch and apply only a steady, light pressure. Increase intensity of the pressure and continue to "stretch by feel". Increase pressure further- hold for 10-30 seconds. Good for tissue elongation (passive ROM). If you want tissue elongation and tissue strengthening (active ROM) contract agonist while stretching antagonist (stretch plus strength training)

Warm up Helps to Psychologically prepare body by

Transitions "mental set" (inactivity to activity). Allows mental prep., thought blocking etc. Allows ' focus' on technique and effort needed for hard training. Mental rehearsal for complex skills.

Review Power by FITT

F= same as strength 2-3x but need maximal recovery I= High, temp fast, 30-80% RM T= until completion, tempo likely slow T= Plyometric, speed/agility Measures: Speed tests, maximal exertions in minimal time

Strength by FITT

F=2-3x/week I= 60-100% 1RM T= until completion, temp likely slow T= calisthenics, free weight, machines Measures: girths-size of muscles, 1RM

Progressively Overload- Enhancing Fitness

FITT Principle

Anorexia Nervosa

Failing to eat an adequate amount of food to maintain a reasonable body weight. Avoidance of food. Engaging in excessive vigorous exercise

1) Salivary Glands

Digestion begins in the mouth. The mechanical breakdown of food. Three paired salivary glands in the head. Saliva contains mucus that moistens and lubricates food. Saliva also contains " amylase"

Review Flexibility by FITT

F= 3+ times per week (when warm) I= to feel a stretch (or as per strength for active flex) T= 10 sec minimum, 30 sec+ for increased ROM T= active and passive, PNF, ROM specific to activity

Dislocations

Great enough forces push the joint beyond its normal anatomical limits. Joint surfaces come apart. Subluxation: when supporting structures (ligament) are stretched or torn enough, bony surfaces partially separate. Most common= fingers (used the most). Can become chronic.

Specifics of Power

Greater internal force= greater ability to overcome external resistance. Greater internal force= faster acceleration. More cross-bridging. The higher the external resistance to be overcome, the more important the maximal strength for power performance

Bohr Effect

Greater oxygen is released from hemoglobin and more extraction because the body temperature increases.

Waist to Hip Ratio

Gynoid (pear) shape for females. Android (apple) shape for males. Excess abdominal fat= increased risk of: Coronary disease, Hypertension, Type II Diabetes, etc.

Ways of Assessing Body Composition

Height/weight charts (used by insurance companies), BMI, BMI Nomogram, Waist to Hip Ratio, Waist girth, Hydrostatic, Air Displacement (Bod Pod), Bioelectric Impedance, Dual energy X-ray Absorptiometry (DEXA), Skinfold thickness,

Cool Down

Helps all systems return to less elevated state. If accompanied by mild exercise and movement it can also facilitate recovery. Mild stretching can alleviate muscle soreness. Extended stretching can increase Range of Movement

Fad Diets

High-protein, low-carbohydrate diets. High-carbohydrate, low-protein diets. Limited food choice diets.

Saturated

Hydrogen atoms instead of double bonds between carbon atoms. Contains glycerol and concentrated fatty acids, found mainly in animal products, coconut oil. High intake associated with elevated cholesterol, particularly LDL's. Cholesterol, needed for synthesis of hormones and Vitamin D, is produced by body, not needed in diet

Excess fat in our society

Increases in overweight population. In past decade U.S. average weight of adults has increased by 15 pounds.

Enhancing Strength

Increasing firing frequency. Recruit more motor units. Synchronize the firing of motor units. Reduce inhibitory firing. Improve inter-muscular coordination. Utilize stretch reflex immediately prior to movement

More Proteins

Individual sources of protein are "complete" if they supply all nine essential amino acids. Complete protein sources include animal products such as meat, cheese, fish, eggs, poultry and milk. Essential for regulating metabolism (enzymes, hormones, etc.). Important in growth and development

Inflammatory Response Phase

Inflammation begins at the time of injury. Signs: redness, swelling, pin, increased temperature, loss of function. Treatment: Protect, Rest, Ice (cryotherapy- decreases swelling, bleeding, pain and spasms), Compression (decreases swelling), Elevation (Decreases swelling). PRICE

Overview of PC

Primary Energy Source: Stored ATP, CP. Duration of activity: 7-12s. Sporting Events: weight lifting, high jump, long jump. Advantages: produce very large amount of energy in a short time. Limiting Factors: initial concentration of high energy phosphates (ATP, PC)

What is Fitness

Is multidimensional; physical, emotional, social, and intellectual components. I the ability to adapt to the demands and stresses of physical efforts. Represents one's functional readiness and level of effectiveness

Dislocation of the Shoulder

Most mobile therefore, most unstable joint. Categories of dislocation: partial (subluxation), complete. Most common: head of humerus slips anteriorly, falling backwards on extended arm. Symptoms: swelling, numbness, pain, weakness, bruising. Capsule and/or rotator cuff tears. brachial plexus injury. Require medical treatment to relocate head of humerus back to glenoid fossa.

The Aerobic Oxidative System Overview

Primary energy source: glycogen, glucose, fats, proteins. Duration of activity: >3min Sporting Events: walking, swimming, jogging Advantages: large output of energy over a long period of time, removal of lactic acid. Limiting Factors: Lung function, max. blood flow, oxygen availability, excess. energy demands

Overview of Anaerobic Glycolysis

Primary energy source: stored glycogen, blood glucose. Duration of activity: 12s- 3min. Sporting Events: 800m, 200m swim. Advantages: ability to produce energy under conditions of inadequate oxygen. Limiting factors: lactic acid build up, H+ ions build up (decrease of pH)

force

required to change motion. is initiated by the body. any cause (push or pull) that produces a change or the state of motion that is, any cause that changes the acceleration of a body

Soft Tissues (2)

Muscle Tissue. Contains lots of connective tissue around each fiber, each bundle, etc. Muscle cells adjust their normal length to get 'optimal' overlap of actin/myosin in the habitual 'resting state'. Muscle cells eliminate or add sarcomeres to ends of muscle fiber. This is the same process as growth (bones grow, and stretch muscles which then add sarcomeres, an lengthen.

Efferent Impulse

Muscle contraction needs neural drive voluntary contraction. Starts in motor cortex of cerebrum. Modified by sensory info via cerebellum, (& thalamus, basal ganglia, etc.). Cross over in medulla, down a specific spinal tract, along a spinal nerve, via a motor unit to specific muscle (COORDINATING MOVEMENT)

Contraction-Circulation-Respiration

Muscle contractions need oxygen to continue beyond the anaerobic stage. 99% of O2 that is transported in blood is chemically bonded with hemoglobin in the red blood cells. (O2 disassociation from hemoglobin with physical exertion.)

The Relationship between Maximal Strength and Power

Muscle fibers increase in diameter in response to high-resistance training. Development of maximal strength through increased intra-muscular coordination. Therefore, maximal strength training can be beneficial to the development of power

Vitamins and Minerals

Needed in small amounts. Essential component to good health. Consumption of too little or too much can have detrimental effects. To ensure adequate intake, eat a balanced diet with variety.

Proprioceptive Neuromuscular Facilitation (PNF)

Often two person technique (not always). Involves contracting the stretched muscle (which puts additional stretch on tendons). Disadvantage- needs experienced partner and supervision to avoid injury due to overstretching

Gastrocnemius

On top f the soleus, near the skin. Proximal attachment: (crosses two joint, knee and ankle) Posterior (medial and lateral) distal femur. Distal attachment: Calcaneus. Function: foot plantar flexor and knee flexor.

Carbohydrates

Primary source of energy (60% of daily Calories). Three groups based on the number of saccharides. Monosaccharaides and disaccharides are considered sugars. Polysaccharides are considered starches. CHO contains 4 Calories per gram. Broken down to glucose. Most readily available fuel for muscles. Preferred fuel- anaerobic. Stored as muscle and liver glycogen. CHO stores can be depleted quickly

Oxidative Formation of ATP

Primary source of energy for the exercise performed at low intensity. Energy yield from 1 molecule of glucose is 36 ATP molecules. Energy yield from 1 molecule of fat up to 169 ATP molecules. By-products include carbon dioxide and water

Kreb's Cycle

Production of ATP in the mitochondria of cells (muscle cells in his case). Using CHO, fats (protein) and oxygen. While giving CO2 and H2O as byproducts

Supraspinatus

Proximal attachment: Supraspinous fossa of scapula. distal attachment: superior (top of) humerus. function: abducts humerus

Forearm Supinator

Proximal attachment: also lateral epicondyle of humerus. Distal attachment: medial, proximal radius. Function: supination. Recall: the biceps brachii is a strong supinator

Forearm Pronator

Proximal attachment: also medial epicondyle of humerus. Distal attachment: lateral, proximal radius. Function: Pronation

Brachialis

Proximal attachment: anterior distal humerus. Distal attachment: anterior proximal ulna (ulnar tubercle). Function: elbow flexion

Brachioradialis

Proximal attachment: anterior distal shaft of humerus. Distal attachment: lateral distal radius. Function: elbow flexion

Serratus anterior

Proximal attachment: anterior medial border scapula. Distal attachment: anterior ribs 1-8. Function: scapular stabilization, and shoulder protraction

Trapezius

Proximal attachment: base of skull to T12 vertebra. Distal attachment: spine of the scapula. Function: scapular stabilization. upper- shoulder elevation (neck extension), middle- shoulder retraction (scapular adduction), lower- shoulder depression

Hamstrings (4)

Proximal attachment: ischial tuberosity. Distal attachment: Posterior medial and lateral proximal tibia. Function: hip extension and knee flexion

Hand and Wrist Extensors

Proximal attachment: lateral epicondyle of humerus. Distal attachment: carpals, metacarpals. Function: Hand and wrist extension

Triceps Brachii

Proximal attachment: long head- inferior to glenoid fossa, short head- humerus (posterior shaft). Distal attachment: Posterior proximal ulna. Function: Elbow extension and shoulder extension

Gluteals (3)

Proximal attachment: outer surface of ilium and sacrum. Distal attachment: lateral and posterior proximal femur. Function: Hip extension (maximus), pelvis tilt backward, and hip abduction (medius and minimus)

Adductors (5): (inside of thigh)

Proximal attachment: pubis. Distal attachment: medial femur. Function: hip adduction

Biceps Brachii

Proximal attachment: scapula (superior to glenoid fossa), and scapula (coracoid process). Distal attachment: anterior proximal radius (radial tubercle). Function: elbow flexion and shoulder flexion, supination

Maturation- Remodeling Phase

Remodeling or realigning of the scar tissue. Treatment: More aggressive stretching and strengthening (to organize the scar tissue along the lines of tensile stress). Include sport-specific skills and activities

Fibroplastic Repair Phase

Repair and scar formation. Granulation tissue fills the gap. Collagen fibers are deposited by fibroblasts. Signs seen in the phase1 subside. Treatment: Rehab-specific exercises (restore ROM and strength), Manual Massage therapy and ultrasound (help break down scar), Protective taping and bracing

Pancreas

Secretes digestive enzymes into small intestine. Secretes an alkaline fluid mainly of bicarbonate ions. The alkaline fluid counteracts the acidity of the contents of the stomach to protect the small intestine. Alkaline substance also maintains an optimal pH range for enzymatic functions.

Weight loss- dietary guidelines

Select foods with quality calories. Low calorie, high-nutrient foods. Reduce amount of fat in the diet (use low fat milk products). Reduce amount of simple refined sugars in diet. Eat a high fiber diet. Select fruit group: high in vitamins and fiber, low in calories. Select dark-leafy and yellow-orange vegetables daily. Fluid intake-better high than low. Limit intake of alcohol. Salt intake limited to that occurring naturally. Eat 5-6 smaller meals (rather than 2-3 larger). Cook and serve small portions (invite 2 friends, eat same meal). eat slowly.

Proprioception (1. Muscle Spindle)

Senses stretch in muscle. Very sensitive to rate of stretch. Stretch reflex (Myotatic)- stretched muscle causes reflexive contraction of muscle being stretched. Sensory impulse also sent to cerebellum.

How much Intensity??

Slow, relaxed, controlled and relatively pain-free movement (mild discomfort). If you want active ROM- contract agonist while stretching antagonist (strength training)

Individuality

The same stimuli will have different response in different individuals. hereditary/genetics, maturity/size, nutrition, level of fitness, rest/sleep, motivation. stage of growth/development, injury history, strengths/weakness, time of year/season, training environments

The Conduction Zone

The set of anatomical structures in which air passes before reaching the respiratory zone. Air enters through the nose and or mouth, where it is filtered, humidified, and adjusted to body temperature in the trachea (windpipe). The trachea branches into the right and left bronchi that enter the lung and continue to branch into smaller and smaller tubes called bronchioles and finally the terminal bronchioles. The whole system inside the lung looks similar to an upside-down tree that is commonly called the "Respiration tree".

SAID Principle

Specific Adaptations to Imposed Demands (stimuli or stresses)

Health is:

Specific to person's life, it is personal. Dynamic, ever-changing process. Holistic, not simply the absence of disease. Related to quality of someone's life. Multidimensional. Related to person's ability to cope with the challenge of change

Be specific as to...

Speed of movement, contractile type (concentric, isometric, etc.), movement pattern (neural patterns), energy system (anaerobic, aerobic), Mode of training (bike, row, run), sport/performance requirement

Afferent Impulse

Starts in receptor (pain, stretch, heat, etc.) Via specific spinal tract, cross over in medulla, to sensory cortex with offshoots to cerebellum, if signal is of sufficient magnitude, it will illicit a spinal reflex. Monitors conditions both inside the body and in the external environment

Breakdown of Glucose (or stored form glycogen)

Starts when the reserves of high energy phosphate compounds fall to a low level. Anaerobic breakdown of glycogen or glucose (transfer bound energy from glucose to rejoin P to ADP). Occurs in sarcoplasm of muscle cell. Provide energy as long as stores remain 20 seconds to 3 minutes. Accumulates lactic acid. Also called anaerobic lactate system. At this moment, practically every cell on earth is burning glucose as a prelude to both anaerobic and aerobic respiration.

Simple Fracture

Stays within the surrounding soft tissue

Vessels (structure and function)

Structure= arteries, veins, capillaries. Function= vasodilation, vasoconstriction

3) Absorption

Uptake of digested molecules across a layer of cells lining the gastrointestinal wall. Molecules enter the blood (hepatic portal system) or lymph to be distributed to cells.

Another way of expressing oxygen uptake

VO2 (resting metabolic rate) on average is about 3.5 ml/kg/min. This is conveniently called 1 MET

Absolute Max VO2

VO2 is expressed as a volume per unit time (liters/minute). VO2 is positively correlated with muscle mass. Absolute max VO2 is useful for within group comparisons (group members with comparable mass). Its use is limited when comparing two groups that differ in mass or body composition

Absolute Values

VO2 or VO2max. A large person will always have larger values than a small person. To make these relative to a person's actual body size we must divide by body weight.

Isokinetic

Variable resistance, same speed allows muscle to maximally contract through full range. Scientific isokinetic dynamometers match their resistance to muscle forces therefore, limb moves at a constant rate

When making food choices, consider:

Variety; balance; and moderation

Redistribution of blood happens by what?

Vasodilation and vasoconstriction

Adaptation to Training

You can expect a training adaptation if you exercise frequently at a level greater than normal habitual level. In other words, you must stress or "load" your body's tissues. Restoration is usually to a higher level than before. This is also called compensation or super compensation. To get continued adaptations you must progressively increase you "loading"

external forces

acting from without, such as the force of gravity or the force from any body contact with the ground, environment, sport equipment, or opponent

Measuring Cardiorespiratory fitness

aerobic power/aerobic capacity. Field tests. Step tests

Needs for nutrients will differ according to:

age, body size, gender, activity level, individual variation. No 2 people are exactly alike, therefore, everyone will have individual requirements

Which is first?

always recruit Slow Twitch first, have to ask the fibers to innervate and recruit to Fast Twitch

Causes of human motion?

anatomy/physiology and biomechanics

Eating Disorders

anorexia nervosa, bulimia nervosa. Eating disorders also occur in male and female athletes

Transversus abdominis (3rd layer deep)

attaches linea alba to lower ribs, crest of ilium and to spine. function is that it compresses abdomen and it is a spine and trunk stabilizer.

Example of volume in CR endurance training

increase mileage, increase number of laps, increase number of lengths, increase number of steps

extension

increases the angle between two bones at a joint

Superficial

near the surface of the body

anatomical position (reference position)

standing/facing forward/arms at sides. palms upward, thumbs outward

Proprioceptive System

tells us where our body parts are relative to our body. In muscle, tendon, joint capsules

anterior deltoid

proximal attachment is the lateral clavicle, distal attachment is the deltoid tubercle of humerus. function- shoulder (humerus) flexion, and internal (medial) rotation

Latissimus Dorsi

proximal attachment to bottom 6 thoracic vertebrae, all lumbar vertebrae, and sacrum. distal attachment- pass under arm to the lip of bicipital groove. function- horizontal abduction of humerus, bringing arm down from overhead (in extension or adduction), and internal (medial) rotation of humerus

Middle Deltoid

proximal attachment to lateral clavicle, acromion process. distal attachment to deltoid tubercle of humerus. function is shoulder (humerus) abduction

Pectoralis major

proximal attachment to sternum and clavicle, distal attachment to lip of bicipital groove of humerus. function is horizontal adduction of humerus, bringing arm down from overhead (in extension or adduction) , and internal (medial) rotation of humerus

infraspinatus

proximal attachment: Infraspinous fossa of scapula. distal attachment: posterior (proximal) humerus. function: adducts humerus, and lateral rotation of humerus

Subscapularis

proximal attachment: subscapular fossa scapula. distal attachment: anterior proximal humerus. function: adducts humerus medial rotation of humerus

inside a phalange

proximal, middle, and distal phalanx

to walk

push backward, increase ground reaction forces

to jump up

push down to increase ground reaction forces

to spring

push into the wall, increase ground reaction forces

Hippocrates

2500 years ago was an advocate of medicine balls made of animal skins in rounded form, stuffed with sand, as a means of injury rehabilitation and prevention

Fast Twitch (Type 2)

50 milliseconds to reach peak. Fatigue quickly. Innervates approximately 500+ muscle fibers (larger neurons). Thus generate greater force than slow twitch. White fibers, large diameter, and dense packed myofibrils "glycogenic"

At rest

50% of blood to liver and kidney and 15% of blood to muscles

Weight Stability

Calories consumed= Calories expended. The situation depicts a balanced energy equation- a stable weight is achieved.

Aerobic (Oxidative) production of ATP

The most important energy system. Primary source of energy (70-95%) in exercise lasting longer than 10 minutes provided that: a) working muscles have sufficient mitochondria to meet energy needs. b) sufficient oxygen is supplied to the mitochondria. c) enzymes or intermediate products do not limit the Kreb's cycle

Principles of Circuit Exercise Programs

The number of exercises per muscle group depends on: The training effect be achieved, the desired volume of work to be complete during a training session, The desired intensity of effort, the structure of the program. A circuit may include running laps between stations. The effect of this type of training is the development of both muscular and cardiorespiratory fitness

The Relationship between Maximal Strength and Muscular Endurance

The number of repetitions that can be performed against a high-resistance is dependent on maximal strength. That is, the greater an athlete's maximal strength, the greater the muscular endurance at a particular load

Relative Strength

The proportion of maximal strength to body mass. Important to athletes classified by weight, or athletes who must overcome their own body ass. Relative Strength= maximal strength/body mass. EX. gymnastics, wrestling. Can also be gained by increasing strength and stabilizing body mass

Canada's Food Guide to Healthy Eating

Translates nutrient recommendations into a food group plan. A guide to ensure a balanced intake of essential nutrients. Meets the needs of all Canadians 4 years of age and older. Aimed at the general population

Vitamin E

Vegetables, cereals, bread, liver, beans, vegetable oils. Importance: aids in formation of RBC's, protects other vitamins ("anti-oxidant").

Vitamin K

Vegetables, liver, cereal. Produced in intestines by bacteria. Importance- Blood clotting.

Capillaries

Very important. Increase with training because more muscle needs more blood flow. Allow for the exchange of oxygen and nutrients from the blood to muscles and organs. Allow blood to pick up the waste products and carbon dioxide from metabolism. Gas exchange happens

Arterial System

Vessels that carry blood away from the heart are called arteries. Arteries branch into smaller and smaller vessels called arterioles. Arterioles branch into even smaller vessels called capillaries

Tips to improve iron intake/absorption

Vitamin C. Animals products are better. Tea, caffeine impairs absorption. Cooking in iron pots

Muscles are driven by neural impulses which can be:

Volitional. Reflexive.

2) Mouth and Throat

Voluntary swallowing initiated in the posterior mouth. The bolus of food moves to the pharynx. Involuntary swallowing occurs in the esophagus

Functions of head and neck muscles

maintain a neutral head position, permit a wide range of movement

rotation motion

rotational acceleration is proportional to the torque

can we measure inertia?

yes! it is how much matter (mass) a body has.

What also has its own heart rate?

your thumb

Injury Prevention

Continuous contractions tightens and shortens muscles, thus more vulnerable to injury. Protection from common soft-tissue injuries (sprains, strains, tears). Decline in flexibility may cause poor posture leading to joint pain and backaches (etc.)

Grade 2

Moderately stretched or torn, more muscle fibers

New Canadian Statistic (children)

Moderately-to-vigorous 60 min/6 days. 7% actual when using accelerometer

Pregnancy risk

More difficult delivery

% Canadian Adults abdominal obesity

More of a concern then BMI. Taken from waist circumference. 1981= 11% 1988=14% 2007-09= 36%

Collagen

Most abundant protein in the bod. Gives bone its characteristic flexibility and contributes to its ability to resist pulling and stretching forces. With aging, collagen is lost steadily and bone becomes more brittle. Collagen is the main component of ligament and tendon

Body Composition

Most common analyses is the 2 component model of the body. 1.Lean body mass and 2.Fat body mass

The Loading Model (load-recovery-adaptation)

repeated load and recovery cycles= adaptation. Over time and repeated stresses, the body will adapt to the level of stress: Previously difficult challenges become less difficult. For this reason, progressively challenge the body.

Age

there is generally reduced strength in the population post age 30 (sarcopenia and osteopenia). Diminished strength and balance is associated with muscle loss. This may lead to falls and bone fractures. Falls and fractures are a major cause of age-related disabilities

The Digestive System

Composed of numerous structures and organs that work together. The digestive tract forms a continuous route from mouth to anus. The contents of the digestive tract are actually part of the external environment until absorbed through the intestinal wall.

Ultimate Failure

Macro- or completes failure (torn ligament). Tissue becomes completely unresponsive to loads

Muscle Bulk for flexibility

can limit movement

specific SHOULDER motions about joint

flexion/extension. adduction/abduction. medial rotation/lateral rotation. horizontal adduction/abduction. circumduction