AEA Exam
where is the soleus located and what joints does it move
- back of lower leg -ankle
where is the deltoid located and what joints does it move
- caps the shoulder -shoulder joint
where is the iliopsoas located and what joints does it move
- front of hip -hip
where is the tibialis anterior located and what joints does it move
- front of lower leg - ankle
where is the quadriceps femoris located and what joints does it move
- front of thigh - hip (rectus femori) knee
where is the biceps brachii located and what joints does it move
- front of upper arm - elbow (primarily), shoulder, radioulnar
where is the hip adductors located and what joints does it move
- inner thigh -hip
name the six skill- related components of fitness
1. agility 2.balance 3.coordination 4. power 5. reaction time 6. speed
what are the 3 hamstrings muscles
1. biceps femoris 2. semimembranosus 3. semitendinosus
describe the anatomical position
1. body is erect (supine) 2.arms by the side 3. palms facing forward 4. legs together 5. feet directed forward
what are the 3 aerobic conditioning formats
1. continuous training 2.Interval training 3. Circuit training
what are the 5 muscles of the torso
1. erector spinae 2. quadratus lumborum 3. rectus abdominis 4.transverse abdominis 5. internal and external obliques
what are the 2 hip abductor muscles
1. gluteus medius 2. gluteus minimus
what are the 9 muscles of the lower torso and extremities?
1. iliopsoas 2. gluteus maximus 3. hip abductors 4. hip adductors 5. quadriceps femoris 6. hamstrings 7. gastrocnemius 8. soleus 9. tibialis anterior
list 5 benefits of regular exercise
1. improves physical appearance 2.increases functional capacity 3.improves strength and endurance 4. strengthens the walls of the blood vessels 5. improves efficiency of the nervous, lymph, and endocrine systems
what are the primary functions that the nervous system does to work with the muscles
1. internal and external changes are sensed by a variety of sense organs and tissues 2. nervous system interprets these changes 3.responds to interpretations through muscular contractions or glandular secretions
8 physiological principles required to improve fitness level
1. overload 2.progressive overload 3. adaptation 4. specificity 5. variability 6. reversibility 7. recovery 8. overtraining
what are the acute physiological responses to aerobic and anaerobic exercise
1. oxygen deficit- time it takes to transfer O2 from air to muscles 2.Steady state exercise- oxygen supply meets oxygen demand 3. O2 debt (EPOC)- time of excess O2
what are the 3 iliopsoas muscles
1. psoas major 2. psoas minor 3. iliacus
what are the 4 quadricep formoris muscles
1. rectus femoris 2. vastus medialis 3. vastus intermedius 4. vastus lateralis
Name the 5 systems of the body most actively involved in movement and exercise
1. skeletal 2. muscular 3. nervous 4. cardiovascular 5. respiratory
what are the 9 muscles of the upper torso and extremities?
1. sternocleidomastoid 2. pectoralis major 3. trapezius 4. latissimus dorsi 5. deltoid 6. biceps brachii 7. triceps brachii 8. wrist flexors 9. wrist extensors
what are the factors that influence HR in the water
1. temperature 2. reduced gravity 3. compression 4. partial pressure 5. reduced body mass
List 3 types of muscle tissues in the human body
1. visceral 2. cardiac 3. skeletal
how many tendons do most muscles have
2 each one attaching to a different bone
What is the ACSM (2018) recommended frequency for resistance training?
2-3 days per week for each major muscle group
What is the Karvonen Formula also known as
HR reserve method
when calculating exercise intensity, a popular method is the ______________
Karvonen Formula
_________ is a subjective method of assessing effort, strain, discomfort, and fatigue experienced during exercise
Rate of Perceived Exertion
what type of stretching activates the muscle spindles?
Ballistic Stretching
what is the cardiovascular systems role during exercise
CV system delivers more O2 to the working muscles groups by increasing HR to increase blood flow to the muscles
frontal plane joint actions
abduction, adduction, lateral flexion
adaptation
ability of body part, system, organ, to adjust to additional stress or overload overtime by increasing strength or function
In a muscle pair, the muscle that is actively contracting is referred to as the ________________, or prime mover.
agonist
what is the relaxed or stretched muscle
antagonist
what is center of gravity
center of gravity is typically located in the objects geometric center and is determined by the position of body parts
isokinetic actions
combination of isotonic and isometric -- not performed in aquatic exercise
what kind of contractions are typically used in aquatic exercise and why
concentric contractions because the drag property of water provides more resistance than gravity or buoyancy
in the water, both muscles of a pair are worked ________
concentrically
Which characteristic of muscle allows it to shorten and thicken
contractility
explain blood flow through the body
deoxygenated blood to right atrium (inferior/ superior vena cava) --> deoxygenated blood to right ventricle (tricupid valve) --> to the lungs (pulmonary art) --> to capillary beds (arterioles) --> alveoli --> left atrium ( pulm vein) -->left ventical (mitral)-->oxygenated blood to tissues
sagittal place joint actions
flexion, extension, hyperextension
what is the concentric phase
occurs when muscle is creating tension while shortening or contracting
what is the eccentric phase
occurs when the weight is lowered while assisted by gravity or when tension is retained in a muscle while it lengthens
the process by which bones grow in the body is called __________
ossification
how are oxygen and CO2 exchanged within the respiratory system
oxygen crosses into the pulmonary capillaries from the alveoli to be transported by the bloodstream to the heart; CO2 is carried from the heart to the lungs via blood stream and crosses into alveoli to be exhaled
the muscles in the human musculoskeletal system are primarily organized in ________ that tend to be arranged at the same joint on _________ sides
pairs opposite
what is a motor neuron
relay outgoing information for the CNS to the muscle cells
how do you maintain balance with center of gravity
remain within the base of support
What are muscle spindles?
specialized receptors in the muscle that monitor muscle length change and the speed of muscle length change
The skeletal system provides our bodies with support, protection, and ____________
structure
During the cardiac cycle, _______ is the active contraction of the heart muscle and _____ is the relaxation of the heart muscle
systole diastole
Aside from RPE, what is another subjective method used to measure intensity
talk test
what connects the fascia to the periosteum
tendons
reversibility
the body will gradually revert to pretraining status when exercise is discontinued
define body composition
the body's relative percentage of fat as compared to lean tissue (bone, muscles, organs)
recovery
the bodys return to homeostasis
what is center of buoyancy
the center of the volume of the body displacing the water or the center of a floating object -- normally located in chest region near lungs
what is fascia
the covering of the muscles
what is the periosteum
the fibrous membrane that covers the bones
how does the aquatic environment promote muscular balance
the resistance of the water surrounds you when you are exercise and affect every movement in every direction which provides resistance for both muscles in a muscle pair
what branch of the nervous system signals the agonist muscles to contract and antagonist muscles to relax or stretch
the somatic branches of the efferent nervous system
what is the difference between center of buoyancy and center of gravity
they are in a vertical line but the distance between them depends on body fat patterns , the amount of air in the lungs, and muscle mass
what are tendons? what are they made of?
they firmly anchor muscles to the bone and are made of strong fibrous connective tissue
how can eccentric contractions be done in the water
through the use of buoyant, weighted, and rubberized equipment
slow twitch
type 1--- slow to fatigue and first recruited , more endurance (aerobic)
fast twitch
type 11 --- fast contracting muscles for high intensity and fatigue easy (anaerobic)
variability
varying of intensity, duration, or mode to obtain better overall fitness
specificity
you train only that part of the system or body that is overloaded in the way it is overloaded
How does compression lower you HR in the water?
it acts like a compressor on the body systems, causing a smaller venous load to the heart than in land exercise.. the heart has to work less to return blood from the limbs back to your heart
overtraining
long term reduction in performance and ability to exercise due to imbalance in the amount of exercise and recovery
What is the difference between max HR and HR reserve
max HR is the hight HR a person can achieve, it is measured with a max HR test or estimated with 220-age HR reserve is your maximal HR minus your resting HR
what is the one attachment site that is stationary/ immobile
muscle origin
what is the attachment site that is more mobile
muscles insertion
why is muscular balance important
muscular imbalance in either strength or flexibility, or both can affect the integrity of the involved joint and increase risk of injury
____________ is defines as the maximum force that can be exerted by a muscle or muscle group against a resistance
muscular strength
isotonic contraction
occur when muscles shorten and lengthen and movement occurs at the joint (concentric & eccentric)
isometric actions
occur when tension is developed in the muscle without movement at the joint or a change in muscle length ----equal length
What are the 3 systems the body uses to produce ATP
1. ATP-PC: immediate source 2. Glycolytic: primary source for intermediate energy for activities lasting 30sec-2 min 3. oxidative system: produce energy for long-duration exercise
where is the transverse abdominis located and what joints does it move
-abdomen - abdominal compression & lumbar stabilization
where is the internal and external obliques located and what joints do they move
-abdomen -lumbar spine
where is the rectus abdominis located and what joints does it move
-abdomen -lumbar spine
where is the erector spinae located and what joints does it move
-back along the spine -intervertebral joints of the spine
where are the wrist extensors located and what joints does it move
-back of forearm -wrist and phalange
where is the gluteus maximus located and what joints does it move
-back of hip -hip
where is the gastrocnemius located and what joints does it move
-back of lower leg -ankle and knee
where is the hamstrings located and what joints does it move
-back of thigh -hip and knee
where is the triceps brachii located and what joints does it move
-back of upper arm - elbow (primary), shoulder
where are the wrist flexors located and what joints does it move
-front of forearm -wrist and phalanges
where is the latissimus dorsi located and what joints does it move
-located in middle and low back -shoulder joint
where is the pectoralis major located and what joint does it move
-located in the chest -primarily moves the shoulder joint but also moves the sternoclavicular joint
where is the sternocleidomastoid located and what joints are moved?
-located in the front of the neck attaching from the sternum and clavicle to the jaw - moves the cervical spine joints
where is the trapezius located and what joints does it move
-located in the upper back & neck -scapulae, sternoclavicular, cervical spine
where is the quadratus lumborum located and what joints does it move
-low back -lumbar spine
where is the hip abductors located and what joints does it move
-outer thigh -hip
what is stabilizing
a contraction in both muscles at the same time that prevents movement at that joint
progressive overload
gradual systematic increase in dress or demand to promote fitness gins while avoiding the risk of injury or fatigue
overload
greater than normal stress or demand resulting in an increase in strength / function
the _________ muscle group flexes the knee at the leg
hamstrings
Describe the Valsalva Maneuver
holding your breath during the exertion phase of an exercise creates an unequal pressure in the chest causing the BP to drop and decreasing blood flow to the heart then resuming normal breathing causing a surge in blood to the heart causing a sharp increase in BP