KPER 1500 Notes
Models for Motivating Exercise
- behaviour modification: short term goals - health belief: belief in the health benefits of it - social-cognitive: improving self-efficiency
Nutraceuticals
- bioactive compounds that are extracted & refined - sold as purified preparations from foods - e.g. flax
Somatotypes
- body types based on roundness, muscle, and linearity - endomorphs, mesomorphs, ectomorphs
Rotation
- bones may rotate along their longitudinal axis - when you rotate your arm towards your abdomen it is called medial or internal rotation - rotating your arm back to the original position or out laterally is called is called lateral or external rotation
Increasing Energy Consumption (5)
- eat 5-6 meals a day w/fewer calories & more fibre - add resistance training to build muscle and raise BMR - be active - add a planned exercise component - add an intense workout component to boost EPOC
Thermic Affect of Food (TEF)
- energy used in food digestion
Thermic Affect of Physical Activity (TEPA)
- energy used in planned physical exercise
Excess Post-Exercise Oxygen Consumption (EPOC)
- energy used post-exercise due to high metabolic rate
Exercise Effects on the Cardiorespiratory System
- ensure enough blood and oxygen is supplied and waste is removed during exercise - cardiac output, capillary supply, blood volume, and ventilation can all be impacted
Aging and Nutrition
- more inactivity - lower metabolic rate - lower energy requirements = less food intake - need vitamins & minerals - eating can become less enjoyable with arthritis, dental problems, swallowing disorders, etc.
Health Related Movement
- more proactive than reactive health care - encompasses wellness (health and happiness)
Peripheral Nervous System (PNS)
- motor and sensory nerves
How do you categorize an exercise?
- movement direction of the exercise - primary joint lever (e.g. knee joint in knee extension) - joint deemed to experience the highest relative forces
Grounded Theory
- multiple stages of data collection - constant comparison (with other studies) - ultimate goal is to create a theory
Serratus Anterior
- origin: ribs 1-8 - insertion: vertebral border of the scapula - serratus anterior never lies on the superficial surface and can be injured using crutches ("winged scapula") - steadies and holds the scapula
Hematocrit
- percentage of blood volume occupied by red blood cells - changes in this can alter the oxygen uptake by increasing or decreasing the amount of oxygen supplied to working tissues
Anaerobic Power
- perform relatively short, explosive, or high intensity dynamic efforts - e.g. volleyball
Plane (gliding) Joints
- permits gliding movements - bones of the wrist - bone surfaces are nearly flat allowing only a gliding action
Unsaturated Fats: Source? Room Temperature? Benefits?
- plant sources - liquid at room temp - mono & polyunsaturated fats may lower blood cholesterol levels
Active Flexibility
- range of movement generated by individual effort - dependant on strength of muscles on the opposite side of the joint so strength training goes hand in hand with flexibility training
Ligament
- band of tough, fibrous tissue consisting of strands of collagen - holds bones together - guides joint movement - limit movement in inappropriate planes - tear (rupture) when joints are forced to move through a greater range of motion that the ligament can hold
Fitness Training Principles
FITT, overload, progression, reversibility, specificity
Antagonist
muscle/group of muscles apposing the action - while the agonist contracts, the antagonist relaxes and vice verse to allow movement to take place
Glycogen
stored form of carbohydrates in the liver
Prone Position
lying face down
Agonist (Prime Mover)
muscle/group of muscles that produced a desired effect
Factors That Influence Health and Wellness
- family - media - social/peer - cultural
Reactive or 'Curative' Approach to Healthy Living
- you only treat what can physically be treated - no problems = relatively healthy - ignorance is bliss kind of outlook
Muscles of the Arm
- flexors are on the anterior surface of the arm, forearm and hand - extensors are on the posterior surface
What does FITS stand for?
- focus of study - intuitively appropriate - treats all approaches equally - sounds right
Fast Twitch/FT/White Fibers/Type II
- more anaerobic - larger - fatigue faster - faster contraction
In-Text Citations
- short direct quotes: less than 40 words should be included in your text and placed in quotation marks with reference to the author and date - long direct quotes: set off from the rest of your text, block intent from the left margin, double space the entire quotation, NO quotation marks
Aerobic Power
- ability to perform sustained HIGH INTENSITY dynamic efforts - e.g. rowing
Aerobic Capacity
- ability to sustain dynamic efforts over an EXTENDED PERIOD OF TIME - e.g. cycling
Hip (Iliofemoral) Joint
- between the head of the femur and the cup (acetabulum) of the hip bone - ball and socket - flexion-extension, abduction-adduction, circumduction - most stable synovial joint - socket and intrinsic and very strong extrinsic ligaments
Muscle Fiber
- cylinder shaped muscle cells - each fibre is made up of MYOFILAMENTS
Case Study
- explores in depth a program, event, activity, process, or individual(s)
Muscles of the Leg
- extensors are on the anterior surface and flexors are posterior (opposite configuration of the arm)
I Band
- light band - bisected by the Z disc
Passive Flexibility
- range of movement achieved with the help of external forces - helps to achieve a wider range of movement that do active flexibility movements
Muscle Biopsy
- removal of muscle tissue for microscopic examination - determines muscle fibre types and changes in metabolic capacity
Review of Literature: Why?
- you need to be knowledgable about what has already been published - reading what has come before can help solve the problem you are hoping to answer - may help develop a general explanation or a theory to explain a phenomena - what do we already know?
3 Components of a Needs Analysis
1. work/PA/sport/task analysis 2. training status/baseline/profile of client 3. comparative analysis
Human Skeleton
- 206 bones - axial skeleton (80 bones) and appendicular skeleton (126 bones) - axial supports, stabilizes, protects vital organs - appendicular responsible for most movements
Essential Fat
- 3% of body weight for average man - 12% for women
Muscles of the Foot
- 4 layers - arranged to support the body on uneven ground - permit flexion, extension, adduction, abduction of the digits
Vertebral Column
- backbone, spine - 33 bones > 7 cervical bones (C1=atlas and C2=axis) > 12 thoracic vertebrae > 5 lumbar vertebrae > 1 sacrum made up of 5 fused vertebrae > 1 coccyx made up of 3 to 5 fused vertebrae
Creatine Phosphate
- high-energy compound found in the muscle cell - can be broken down to produce creatine and phosphate - free phosphate bonds with ADP to form ATP
Waist Circumference
- measure around torso near belly button - measurement of > 88 cm in women and 102 cm in men is a health risk
Health
- trying to achieve ones individual potential
A Band
- dark band in a sarcomere - contains the H-Zone and the M-Line
Comparative Analysis (Needs Analysis)
- knowing where you are at in comparison to others - comparing to peer norms or stats
Potential Contributors to Injury
- lack of mobility or strength - poor technique - muscle imbalances - asymmetries - poor habits - repetition - poor programming or fatigue
Ectomorphs
- linear, tall, thin - delicate bone structure
Krebs Cycle
- metabolic process where pyruvate is metabolized, as well as carbs, proteins, and fat
Saggital Plane
- any vertical plane dividing the body into right and left sections - median or midsaggital plane bisects the body into equal right and left halves
Levator Scapulae
- deep to the trapezius - spans between the upper 4 cervical vertebrae and the upper part of the medial scapula - acts to rotate and elevate the scapula
Functional Foods
- helping reduce cell damage - foods w/ antioxidants help prevent cell damage and help repair damaged cells - foods w/ vitamin C, E, and beta carotene
CSEP High Performance Specialization
- high performance clients, armed forces, professional athletes, law enforcement
Spongy or Cancellous Bone
- high porosity - more non-materialized tissue - honeycomb structure provides more flexibility - found where shock absorption and a better ability to change shape are important (vertebrae)
Clinical Programs
- hospitals, general medical clinics, specialized clinics - more specific services than commercial - includes cardiac rehab, health risk identification, water exercise therapy, etc.
Sub-Disciplines of Kinesiology (7)
- human anatomy - exercise physiology - motor learning and development - biomechanics - psychology - sociology - history
Elbow Joints
- humeroradial joint: between the capitulum (little head) of the humerus and the head of the radius, flexion-extension - humeroulnar: between the trochlea (pulley) of the humerus and the olecranon process of the ulnar joint, flexion-extension - proximal radioulnar: between the radius and the ulna, pronation-supination
Specificity Princple
- if you wish to improve a particular fitness or skill component, you must select a training modality that is as close in action as it can be to the end result - "what you do it what you get"
Basal Metabolic Rate (BMR)
- min. amount of energy the body requires to perform basic functions - BMR is high at birth; declines w/ age; spikes at puberty - affected by body composition, physical fitness, sex, sleep, pregnancy, body-temp, age
Carbohydrates
- primary source of energy (55-60% of caloric intake) - used easily and quickly by the body; used FIRST - sugars, starches
VO2 Max
- product of the central component (cardiac output) and the effectiveness of peripheral factors (a-v O2 difference) - central component concerns the effectiveness of the heart and the ability of the lungs to oxygenate the blood - peripheral factors include the ability of the body to extract that oxygen
Circumduction
- tracing an imaginary circle in the air with your index finger while the rest of the hand remains stationary (also found in hip and shoulders)
Training Cardiorespiratory Endurance
- train at least 3 times a week, target your target HR zone (a level of 50-85% of your max HR) >> helps establish an overload without becoming too difficult to maintain for a long time >> should be in the target HR zone for 15-20 minutes
Tactical Strength and Conditioning Facilitator
- train military, fire rescue, law enforcement, protective services
Overload Principle
- training demands that are higher than normal performance requirements in order to stress the capacity of the targeted muscles
Muscle Cross-Sectional Area
- strength is determined by the volume of active body matter (fat free or lean body madd)
Tendons
- strong fibrous tissues at the end of each muscle - allows for muscle contraction which allows for movement
Ethnographies
- study a cultural group - natural setting, prolonged period of time
Kinesiology
- study of the anatomy, physiology, and mechanics of body movement
Fat Body Mass
- divided into essential fat and storage fat
Sugars: Lactose
- double sugar - milk sugar - made by animals - found in milk products
Long Bones
- femur, humerus - proximal epiphysis (top end) - shaft (diaphysis) - distal epiphysis (bottom end) - epiphyseal growth plate at each end
Food Labels
- standardized presentations of nutrient content
Components of Physical Fitness: Cardiorespiratory Endurance
- cardiorespiratory fitness - involves heart, lungs, and blood vessels - functions to provide oxygen to the muscle cells - body's ability to sustain aerobic activities is a measure of this system's endurance >> higher endurance means you can jog for longer without becoming breathless
Saddle Joint
- carpometacarpal joint of the thumb - same movement capability as condyloid but with a greater possible range of motion
Arteries
- carry blood away from the heart - branch into arterioles which branch into capillaries which are about the width of one RBC - capillaries are very small vessels composed of only endothelial cells that allows for the exchange of oxygen and nutrients from the blood to muscles and organs while also picking up any waste products and CO2 from the metabolism
What factors can vary the force output of a muscle?
- change in frequency of activation of individual motor units - change in the # of activated motor units
Training Muscular Endurance
- circuit training is a common method - other methods include resistance training using free weights or exercise machines - chin-ups, pull-ups, push-ups - resistance should be pretty low to allow for more reps
Blood Glucose
- circulating form of carbohydrates - carbs are the primary dietary sources of glucose - provide energy
Pectoralis Major
- clavicular head: attached to clavicle; flexes arm - sternal head: attached to the sternum; extends arm - overall, medial rotation of arm @ shoulder joint
Components of Motor Ability: Power
- combo of strength and speed, ability to overcome external resistance at a high rate of muscular contraction - how fast a force can be generated to overcome gravity and this accelerate the body
Community Programs
- community rec centres, water parks, ski parks, skateboard parks, ski trails - many owned and operated by cities
Starches
- complex carbohydrates - found in veg, fruits, grains - provide energy, vitamins, minerals, water, protein, fibre
Reasons for the Need for Kinesiology Graduates (3)
- concerns about obesity - establishment of the food guide - aging of the baby boom generation
Sternoclavicular Joint
- connects the pectoral girdle to the axial skeleton (clavicle to sternum) - true synovial joint strengthened by an intracapsular disc and extrinsic ligaments - absorbs all forces transmitted from the upper limb along the clavicle to the sternum
Bioelectrical Impedance Analysis (BIA)
- based on electrical conductivity between fat-free mass and fat mass - passes an electric current through the body - detects a change in voltage - calculates body density and body fat %
The Respiratory Zone
- bronchioles branch into the respiratory zone where gas exchange occurs - alveoli: functional units of the lungs, tiny air sacs where gas exchange actually occurs (300 mill of them) - alveoli are clustered in bunches called alveolar sacs with a common opening into an alveolar duct
Proteins: Function? Composition? Caloric Intake?
- build and repair tissues - composed of amino acid chains - body synthesizes 11/20 amino acids, the other 9 must be supplied through food - < 15% of daily calorie intake - extra protein is stored as fat or you pee it out
PNF (proprioceptive neuromuscular facilitation) Stretching
- bypasses the natural reflexes of the muscle and its tendon sensors that protect against over stretching > most efficient and done in three phases 1. passive stretching: muscles to be stretched are pulled or pushed to the very limit of the movement range >> slow and continuous, prevents muscle spindles from initiating the stretch reflex which would contract the muscles and is counterproductive 2. pre-tension: contracts the targeted muscle group by pushing against resistance for approx. 7 seconds (force can be minimal) 3. passive stretching: limb is pulled or pushed into a stretched position again, but not to the point of pain (held for approx. 6 seconds with all muscles relaxed and repeated 3-4 times)
Insoluble Fibre
- absorb water from the intestine, preventing constipation - wheat, grains, vegetables, cereals
Academic Sources
- anything based on research and not opinion
Fibrous Joints
- exhibit very little mobility - absorb shock - suture joints of the skull
Bod Pod
- expensive method, accurate measure - can measure large/heavy people bc it doesn't involve underwater submersion
Motor Unit
- group of fibres activated via the same nerve - muscle fibers within a unit are of the same kind (FT or ST)
Reliability
- some sense of uniformity or standardization in what is being measured - if repeated, would same results occur?
# of Repetitions (Reps)
# of times you to the movement without stopping
What does "Intuitively Appropriate" refer to in FITS?
- "kinesiology" has been associated with the study of physical activity in higher education for at least a century
What does "Treats All Approaches Equally" refer to in FITS?
- "logy" is very neutral and allows for many different approaches to human movement and the study itself
Phenomenology
- 'lived experiences' - small number of subjects
Testing Cardiorespiratory Endurance
- 12 minute run-walk test, the beep test, or the mCAFT test
When did the American Academy of PE change their name? What did they change it to?
- 2012 - National Academy of Kinesiology
Tips for Injury Prevention (Kinesiologist to Client)
- Be careful when training clients stiff and sore - Introduce new activities gradually - Match increases in workouts/trainings with increases in rest - Poor fitness contributes injuries - Encourage proper equipment - Encourage clients to listen to their body - Technique
Central Nervous System (CNS)
- brain and spinal cord
Irregular Bones
- face and vertebrae - fulfil special functions
Arm Bone
- humerus
Mesomorphs
- more muscle
Joint Movements
- often found in pairs - every movement has an opposite movement
12 Basic Movements for RT
1. hip hinge 2. hip dominant 3. knee dominant 4. vertical push (shoulder press) 5. vertical pull (chin up) 6. horizontal push (push up) 7. horizontal pull (TRX reverse push up) 8. rotational + diagonal 9. anti-rotation 10. anti-flexion (plank) 11. anti-extension (plank) 12. anti-lateral flexion (single arm dumbbell carry)
3 Considerations in Designing a RT Program
1. needs analysis 2. exercise selection (type, order, progressions) 3. training volume, intensity, frequency
When did kinesiology get its name?
1990
CSEP
Canadian Society for Exercise Physiology
High-Density Lipoprotein
HDL - delivers cholesterol back to the liver where it is removed from the blood - good cholesterol
Low-Density Lipoprotein
LDL - carries cholesterol to cells - any extra cholesterol in the bloodstream is deposited in the blood vessels - causes artery clots or narrowing and hardening of arteries (arteriosclerosis)
Super Sets
two sets of exercises performed in rapid succession, usually working opposing muscle groups
Blood Pressure Measurement
Systole and Diastole
Ontology
What is 'knowledge'?
Compound Sets
a resistance training approach involving the performance of two or more exercises for the same muscle or muscle group in rapid succession - minimal rest in between exercises
Resistance
amount of weight lifted
Tenacity
clinging to beliefs despite the lack of supporting evidence (e.g. superstition)
Intuition
common sense or self-evident
Lateral
farther from the median plane
Deep
farther from the surface of the body
Distal
farther from the trunk
Hypertension
high blood pressure
Hypertrophy
increase in cell size and therefore enlargement of muscle tissue
Posterior
nearer to the back of the body
Inferior
nearer to the feet
Anterior
nearer to the front of the body
Superior
nearer to the head
Medial
nearer to the median plane
Superficial
nearer to the surface of the body
Proximal
nearer to the trunk
Glycogenesis
process of forming glycogen from glucose
Data Analysis
qualitative: descriptive, interpretive, thematic exploration (themes) quantitative: statistical methods
Methodology
qualitative: ethnography, action research, inductive, subjective, intuitive quantitative: scientific method, hypothesis-driven, deductive, reproducible, objective, generalizable
Design
qualitative: flexible, may change quantitative: determined in advance
Hypothesis
qualitative: inductive quantitative: deductive
Saturated Fats @ Room Temperature
solid
Progression of Static and Dynamic Movements
static stable > static unstable > dynamic stable > dynamic unstable
Muscle Force Deficit
the difference between assisted and voluntarily generated maximal force during muscle contraction
Posterior Compartment of the Upper Limb
triceps brachii: three heads; origin = infraglenoid tubercle & humerus; insertion = ulna - powerful extensor of the elbow
Abduction-Adduction
- abduction: movement away from the midline of the body - adduction: movement towards the midline of the body in the frontal plane
What to look for when training or working with clients?
- Control of balance - Absence of ankle wobble - Limited knee sway - Hips and shoulders parallel to floor - Limited sway of the spine - Head looking straight ahead - Equal contribution to movement from the right and left side - 'Good tracking' - Environment - safe environment for free movement
Other Low Level Career Options (7)
- TRX suspension training - CrossFit CCFT instructor - Manitoba fitness council offers courses and credentials - precision nutrition certification - functional movement systems - USA weightlifting - NCCP coaching canada
Bone Classification
- compact and spongy
Scientific Method
1. developing the problem - define it a. independent variable: what the research is manipulating b. dependant variable: the effect of the independent variable 2. formulate a hypothesis: what you think will be the result (must be testable) 3. gathering the data 4. analyzing and interpreting results
Epistemology
How do we know what we know?
Symptoms of Anorexia Nervosa
- hair loss, dry skin, amenorrhea, reduced bone mass, brittle nails, carotene pigmentation (yellowing on palms and soles of feet)
Oxygen Update
- L/minute, volume of oxygen consumed in an amount of time - more energy required = more oxygen uptake - max aerobic power (VO2 max) measures the max volume of oxygen that can be supplied to and consumed by the body
Signs of Overtraining Clients/Athletes
- Physical: deteriorating performance, inability to maintain training load, chronic fatigue, elevated resting HR, slower HR recovery, elevated blood pressure, muscle soreness, unexplained weight loss, headaches, frequent colds, etc. - Emotional: depression, low self-confidence, mood changes, apathy, low concentration, anxiety, sleep disturbances boredom, loss of appetite, inability to relax, anger, etc.
Testing Flexibility
- a test for forward- flexion (sit and reach test) is used
Endomorphs
- heavy bone structure - show more of the gut and visceral organs - rounder
Surveys
- questionnaires or structured interviews - sample population (cross section, international)
Principal Programs of Kinesiology (4)
- worksite - commercial - clinical - community
Methodology
The process of studying knowledge
Methods
qualitative: small-scale, interviews, observations, document analysis quantitative: large-scale, experiments, surveys
Chronic Injuries
- tissue damage that results from repetitive forces over an extended period of time - growing concern in youth related to increased intensity of training and competition at younger ages - growing bodies cannot handle the same stress as adults - young athletes may not recognize or report early symptoms
Components of Motor Ability: Reaction Time
- ability to react quickly - time it takes to initiate response to a stimulus - utilizes the sensory organs, the nerves which conduct an impulse to the brain and from the brain to the muscles where they contract and initiate movement
Muscles of the Forearm
- act on the elbow, wrist, fingers, thumb - flexor-pronator group: attached to the medial epicondyle of the humerus - extensor-supinator group: attached to the lateral epicondyle of the humerus - brachioradialis: attached above the lateral epicondyle of the humerus > extensor side of the humerus, but acts as an elbow flexor (use this muscle when you shake hands)
Medial Compartment of the Thigh
- adducts the thigh, preventing your legs from swinging too wide laterally as you walk - made up of pectineus, adductor longus, adductor brevis, adductor magnus, attaching proximally to the pubis and inserting into the femur, as well as gracilis which attaches to the tibia
ATP
- adenosine triphosphate - energy currency of the body, providing energy for muscle work, food digestions, etc. - energy is released when the chemical bonds between the phosphate groups are broken through hydrolysis - this breakdown = fuel for contractile activity in working muscles - forms cross-bridges between actin and myosin filaments - muscles need a continuous supply of ATP when working because there is only a small amount stored in muscle therefore ATP needs to be and can be regenerated when there is enough chemical energy supplied via metabolic processes
Long Term/Oxidative System
- aerobic (with oxygen) - energy process: oxidative phosphorylation - fuel source: glucose, amino acids, fatty acids - ATP output: 36 molecules per molecule of glucose - by-products: water, carbon dioxide - supports long-duration activities - advantaged: high ATP yield, able to remove lactic acid, very efficient in breaking down glucose - requires oxygen and is slower to meet energy demands
Compact Bone
- low porosity - less flexible - can resist greater strength - found in long bones which need to be stronger to resist greater stress > long bones have a marrow cavity filled with red marrow in children and yellow marrow in adults
Respiratory Anatomy Structure
- lungs, passageways, muscles responsible for mechanical movements and air flow
Saturated and Unsaturated Fats: Chemical composition? What is saturation based on?
- made of 3 fatty acids and 1 glycerol (triglyceride) - saturation: based on the # of double bonds between the carbons of the fatty acid molecule - 0 bonds = saturated; 1 double bond = monounsaturated; 2+ = polyunsaturated
Structure of the Heart
- made of cells that form three layers of tissues > the endocardium: innermost layer of smooth muscle that lines the chambers and allows smooth blood flow > myocardium: thick muscular middle layer responsible for pumping the blood > epicardium: thin outer layer that helps protext the heart >> pericardium: outside the epicardium, protective sac that loosely surrounds the heart so i can expand and contract freely
Sarcolemma
- connective tissue sheath that surrounds each fibre
Thick Filaments
- myosin contain 'heads' that are responsible for generating cross-bridge formations
Anterior Group of the Pectoral Girdle
- pectoralis major - pectoralis minor - serratus anterior
Resistance Training
- station training - circuit training
Experiments
- variables - random selection of participants
Supine
lying on the back
Choosing Articles for Your Purpose
- The purpose of the review of literature is to provide context for the present research, by providing an overview of the current state of the science of fitness testing (including, but not limited to, an explanation of how and why fitness testing is done) - The review should illustrate where the present work fits into the existing body of knowledge and how the subject has been studied previously (with commentary on strengths and weakness of previous approaches). 1. Population - is it similar to your characteristics - age, fitness level? 2. Tests that were done - similar to what you are going to do? 3. Fitness assessments in general (there might be some qualitative articles in this area) What to do with the information gained from a fitness assessment? (ie - does having a fitness assessment change anyone's behaviour? 4. What are you wanting learn about the fitness assessment about your own self?
"Being, Belonging, Becoming"
- Who am I? What do I stand for/believe in? Who am I becoming? - To what organizations and groups do I connect with and feel a sense of belonging and affection? (organizations, clubs, teams) - What accomplishments am I striving for? What goals do I have?
Eccentric Action
- a muscle cannot develop sufficient tension - overcome by an external load - progressively lengthens muscle during the movement - extension - in a bicep curd, lifting the weight to your shoulder is a concentric action and bringing the weight back down to your thigh is an eccentric action
Neuromuscular System
- activation of muscles to produce force
Rationalistic Method
- derived through reasoning
Nine Aspects to the Study of Human Movement
- human anatomy/function - physical growth and motor development - biomechanical aspects of movement - exercise physiology - behavioural and neuromuscular control of movement - motor skill acquisition - physiological factors in movement, exercise, and sport - sociocultural factors in movement, exercise, and sport - history/philosophy of movement, exercise, and sport
Trans Fat: What does hydrogenation do? How are they formed?
- hydrogenation: turns double bonds into single bonds - formed from partially hydrogenated veg. oils
Training Muscular Strength
- requires 48 hours between each strength training session; during this time, optimal muscle adaptation occurs - increased size or capacity to produce force - important to overload muscles and work at an intensity that is difficult to perform more than 8 to 12 reps per set - more reps means you start to focus on muscular endurance so you should increase the weight to focus on strength - different athletes and activity types use different amounts of variation in exercises to provide certain outcomes
Ball and Socket Joint
- rounded bone is fitted in a cup (shoulder and hip) - rotation in all three planes of movement is possible
All or None Principle
- the law that the neuron either fires at 100% or not at all with the arrival of an impulse
Energy Balance Equation
- the relationship between energy input & expenditure - calories burned through exercise & bodily processes vs calories we consume in food
Acromioclavicular Joint
- unites the lateral end of the clavicle with the acromion process of the scapula - shoulder separations can occur here
How To Read Research
1. become familiar with a few journals that contain pertinent research for your project 2. read only what interests you 3. don't look for eternal truths; look for ideas and indications 4. read the abstract first and find interest from that 5. don't be too concerned with statistical significance, focus on meaningfulness 7. be critical but objective
Fartlek Training
- 'speed play training', designed to develop basic endurance using an extremely flexible program - often used by runners and combines slow long-distance training, pace/tempo training, and interval training - can also be applied to swimming, cross-country skiing, and skating
Ribs
- 12 pairs - bone and costal cartilage: gives strength to the chest cage, allow expansion - ribs are curved & slightly twisted, protecting against blows to the chest - true ribs: 1-7, attach to both the spine and the sternum - false ribs: 8-10, attach to the sternum indirectly - floating ribs: 11-12, attach only to the spine
Brisk Walking and Jogging
- best exercises for developing and maintaining cardiorespiratory fitness - should be able to talk while exercising
Soluble Fibre
- binds to cholesterol in the intestine - lowers blood cholesterol levels by clearing cholesterol from the intestinal tract - can slow body's absorption of glucose - fruits, legumes, oats, barley
Exercise Impacts Ventilation
- breathing becomes deeper and more rapid so we can meet the increased demand for gas exchange - it can increase to 6 L/min at rest to over 150 L/min during maximal exercise - increased air flow means more gas exchange - continuous exercise also makes the lungs more efficient in gas exchange
Cardiorespiratory Activities
- brisk walking and jogging - interval training - fartlek training - cross-training
Flexibility
- ability of a joint to move through its full range of motion - determined by joint structure, muscle elasticity, and muscle length - promotes joint health, slows the process of joint deterioration, may help prevent lower back pain and injuries - affected by age, sex, and inactivity - active flexibility and passive flexibility
Components of Physical Fitness: Muscular Strength
- ability of a muscle or muscle group to exert force against a resistance - greater muscle diameter means greater force can be generated - absolute strength: total force a person can apply in a single effort against a resistance - relative strength: persons max strength divided by the mass of their body
Fat Soluble Vitamins
- taken in excess - stored in fat tissue - A, D, E, and K
Posterior Group of the Pectoral Girdle
- trapezius - latissimus dorsi - teres major - levator scapulae - rhomboid muscles
Exercising in Heat
- when heat builds in the body, sweat is produced on the skin and when it evaporates, heat is removed from the body - in humidity, the air is moist so it is difficult for the sweat to evaporate and heat will store in the body which increases core temp. and may cause hyperthermia or heat stroke - heat from muscles is transported to the skin by blood so the circulatory system not has to deliver oxygen and transport blood to the skin (peripheral vasodilation) so your HR will increase because of the reduced blood flow to the muscles - fluid loss through sweat will lead to reduced stroke volume which can compromise cardiac output so fluid replenishment is vital
Centre of Gravity
- where your median, frontal, transverse planes intersect
Triglycerides: How do they relate to LDL?
- with cholesterol, they speed up the formation of plaque in the arteries - usually carried by very LDL (VLDL)
Holistic Approach
- within traditional medicine, a manner of understanding health such that it encompasses all aspects - physical, mental, social, and spiritual - of a persons life.
Clinical Exercise Physiologist
- work with healthy AND diseased individuals in a variety of employment settings - includes health promotion, fitness development, clinical rehab, etc. - more health-related work than a CPT - you can be referred to by medical professionals - you CANT diagnose pathology based on an assessment
Certified Personal Trainer
- works with clients, administer fitness tests - cannot assess or design exercise programs that require maximal aerobic or anaerobic effort, use and ECG, etc. - works with apparently healthy clients
Short Bones
- wrist or ankle - good shock absorbers
Pectoral Girdle
- clavicle and scapula - clavicle articulates with the sternum and scapula - suspends the upper limb
Tendon
- bundles of collage fibres that link muscles to bones
Set
- one group of reps
Nutrition
- science of food and how the body uses it in health and disease
Wellness
- combo of health and happiness - finding balance in every aspect of health
Facial Bones
- nose, lacrimal, zygomatic, maxilla, and mandible
Anaerobic Capacity
- sustain a high intensity dynamic effort - e.g. hockey shift is 30-45 seconds
Circuit Training
- one set is completed before moving on to the next exercise and can be selected to work all muscle groups in one session
Latissimus Dorsi
- origin: T7-L5, sacrum + ilium crests - insertion: humerus, ribs 9-12 - medially rotates, adducts, and extends the arm
Cardiac Muscle
- heart muscle - provides the contractile activity of the heart - has its own beat - can be graduated as well - fatigue resistant - involuntary
Teres Major
- origin: scapula - insertion: humerus - medially rotates and adducts the humerus
Muscles of the Pelvic Girdle
- offer stability and weight transfer abilities - flexion-extension, abduction, adduction, medial and lateral rotation, and circumduction
Competition Types (5)
- one v self - one v another (tennis) - one v many (marathon) - one v standards (time trials, long jumps/throws) - one v nature
What did the name Kinesiology give to the field? (3)
- purpose - higher visibility in the academic community - greater understanding by the public
Flat Bones
- skull and scapula - protect underlying organs - provide areas for muscle attachment
Slow Twitch/ST/Red Fibers/Type I
- smaller - more aerobic - fatigue resistant - slower contraction
Teaching and Coaching
- sometimes includes coaching training and cert programs to help ensure adequate coaching standards
Vitamins
- organic - growth, reproduction, maintenance of health - coenzymes: facilitate the action of enzymes - too many vitamins (especially A and E) may lead to toxicity
Thin Filaments
- actin, troponin, tropomyosin - troponin and tropomyosin help in regulating muscle contraction
Primary Sources
- first hand source of data in research; the original study (preferred source for academic writing)
Issues Related to the Relationship Between Max Strength and Endurance
- vigorous training for running long distances leads to an increase in cardiorespiratoy fitness, whule also decreasing muscle volume (increased endurance, decreased muscle strength) - repetitive max strength training decreases endurance but increases strength - unless one is more necessary than the other, training should aim to balance strength and endurance
What is cholesterol needed to make? (3)
- vitamin D - coverings of nerve fibres - certain hormones
Micronutrients
- vitamins, minerals, water, fibre
Exercise Order
- warmup - power and/or speed - big muscle groups - assistance/accessory - exercises
National Academy of Sports Medicine: Certifications
- weight loss coach - youth sports coach - certified nutrition coach - performance enhancement specialist - corrective exercise specialist
Cultural Influence on Health and Wellness
- western medicine vs holistic approaches vs eastern + aboriginal practices
Dynamic Stretching
- when a joint is moved through its full range of motion, typically seen in warm-ups - can range from 5-15 minutes, relative to the exercise - not the same as ballistic stretching (bouncing) which is shown to cause micro-damage to the muscle fibres, resulting in soreness after the exercise
Setting
qualitative: natural, real world, non interfering quantitative: laboratory, manipulate environment
Hinge (Ginglymus) Joints
- one convex surface articulating with another surface that is concave - humeroulnar joint at the elbow
ST and FT Fibers
- FT fibers respond well to high-resistance training, which generates an increase in diameter of the contractile elements of the fibre, leading to a progressive increase in fast motor units that can be mobilized (leading to improved intramuscular coordination) - beneficial to power performances as long as the actin and myosin filaments are able to retain their capacity for swiftly forming cross bridges and removing the bridges post contraction - if maximal strength training is carried out explosively at all times, the high contraction of FT fibres can be maintained or even increased - high level of maximal strength is an invariable prerequisite for fast movements in resistance training, therefore, max strength training can help develop power
Components of Motor Ability: Coordination
- ability to perform movements in the correct order and with the proper timing - smooth and efficient; integrates eyes, hand, and foot movements - might use drills like bouncing 2 basketballs and walking or running at the same time
Components of Physical Fitness: Muscular Endurance
- ability of a muscle group to sustain to a given level of force repeatedly at a given resistance - during static exercises, lactic acid accumulates, generating a strong burning sensation and rapidly fatiguing the muscle - during dynamic exercises, there is continuous delivery of oxygen to the muscles thus delaying fatigue and the burning sensation - exercises that depend on the contraction of large muscle groups for prolonged periods of time (distance running, cross-country skiing, cycling) also involve cardiorespiratory endurance
Oxygen Extraction
- ability of the tissues to extract oxygen (a-v O2 difference) directly affects oxygen uptake - increases in a-v O2 difference may arise due to more mitochondria in muscles, more enzyme efficiency in working tissues resulting in increased processing of oxygen, etc.
Components of Motor Ability: Balance
- ability to achieve and maintain body stability - static balance: balance on a stable surface when no locomotion is required (standing on a balance beam) - dynamic balance: ability to balance on a moving surface (surfing) or balance while in locomotion (in-line skating) - balance can be developed through functional training and by focusing on body awareness and position
Components of Motor Ability: Agility
- ability to execute movements at a high speed with rapid changes in direction, level, or plane - testing agility might use shuttle runs, zigzag runs, agility ladder, and the hexagon jump
Speed of Movement: Maximal Strength
- ability to perform maximal voluntary muscular contractions in order to overcome powerful external resistances - one repetition maximum (1RM): highest load the athlete can lift in one attempt - high max strength is important in weightlifting, hammer, discus, javelin, etc.
Joint Angles
- affect muscle ability to produce force because it alters the length of the moment arms involved in performing the movement - changing moments arm results in different mechanical advantages which affect the efficiency of the muscle's pulling force and strength production - sticking point: the greatest area of weakness in the range of motion
Exercise Therapy? Rehabilitative and Habilitative?
- aims to develop and restore specific physical capabilities - rehabilitative: improving already acquired skills/functions (physio) - habilitative: aims to help an individual acquire new skills and functions
Exercising in Altitude
- air we breathe is 79.04% nitrogen, 20.93% oxygen, and 0.03% CO2 - air at higher altitude is "thin" because there is lower density of oxygen molecules meaning you have to breathe more frequently and deeply to obtain enough oxygen - hyperventilation can occur because you're getting enough oxygen but you're blowing off more CO2 which changes the pH balance and causes other issues - acute mountain sickness can occur with symptoms of headaches to a cerebral or pulmonary edema - hear must work hard to compensate for less oxygen, usually increasing your HR but over time, your body will adjust and offset the increased cardiac work by improving oxygen-carrying capacity of the blood (more hematocrit and hemoglobin)
Heart Valves
- allow blood to flow from one chamber to another - they open and close to ensure that blood flows in the proper direction
Semilunar Valves
- allow blood to flow into the arteries during ventricular contraction and prevent backflow during ventricular relaxation - blood flow from the right ventricle into the pulmonary artery is regulated by the pulmonary valve - aortic valve controls blood flow from the left ventricle into the aorta
Dependability
- alternative to reliability - when working with people, for example - how someone answers a question may not be reliable (their mood, what happened the night before, how they were asked, etc.) - studies should be dependable
Cardiac Output
- amount of blood pumped into the aorta each minute by the heart (mL/minute) - product of stroke volume (mL/beat) and heart rate (beat/minute) - amount of blood that flows to the peripheral circulation - changes in cardiac output will alter the VO2
Stroke Volume
- amount of blood pumped out of the left ventricle with each heartbeat (normally around 70 mL of blood) - can be increased by regular exercise
Kilocalorie (kcal)
- amount of energy that is needed to raise 1 kg of water by 1 degrees
Body Composition
- amounts of fat, muscle, bone and other organs - divided into lean body mass and fat body mass (or total body mass)
The Short Term/Glycolytic System
- anaerobic lactic - energy process: glycolysis - fuel source: glucose - ATP output: 2 molecules per molecule of glucose - by-products: lactic acid - supports high-intensity activity - advantages: not limited by oxygen delivery - disadvantages: buildup of lactic acid, contributes to fatigue
Bones of the Foot and Ankle
- ankle bones: medial malleolus and lateral malleolus - tarsus (ankle) is made up of tarsals > the talus which rests on the heel bone (calcaneus), navicular cuboid, the medial, intermediate, and lateral cuneiforms (meaning wedged shape) - bones of the foot are the 5 metatarsals uniting with the toes (phalanges) > big two has two phalanges and the rest of 3
Muscles of the Abdomen
- anterior abdominal wall has 3 muscle layers - the external oblique (most superficial), internal oblique, & transversus abdominis (most deep) >> origin: vertebral column, ribs, and hip bone posteriorly >> insertion: midline anteriorly @ the linea alba - rectus abdomini: right and left muscle groups. form the six-pack; powerful flexor - obliques function in lateral bending and trunk rotation, permit extension of the abdomen and allow the development of a pregnant uterus
Transverse Plane (horizontal plane)
- any plane dividing the body crosswise into upper and lower sections - at right angles to each other
Frontal Plane (Coronal Plane)
- any vertical plane dividing the body into anterior and posterior sections - include side-to-side movements like jumping jacks, side-steppping, cartwheel
Upper Limb
- arm from the shoulder to the elbow - forearm between the elbow and wrist - wrist - hand
Group Fitness Classes
- designed to develop all the physical fitness components - usually lasts 45-60 minutes - usually includes a warm up, cardio for at least 20 minutes, muscular endurance work, and cool down stretching - equacise, step, spin class, boxercise, yoga, Pilates, etc.
Shoulder Joint (Glenohumeral)
- articulation between upper limb and scapula - relative lack of stability here - head of the humerus articulating with glenoid fossa of the scapula - integrity of the joint depends on the rotator cuff muscles that SSIT on the shoulder joint - the SSIT muscles hold the humerus firmly against the glenoid fossa
Proactive Approach to Healthy Living
- asserting more control over how you lead your life so you can live a life of wellness rather than worrying about healthcare and treatment
Deep Posterior Compartment of the Leg
- assists in plantar flexion of ankle and flexion of toes - flexor halluces longus, flexor digitorum longus, and tibialis posterior - attached proximally to the posterior surfaces of the tibia, fibula, and interosseous malleolus of the tibia - popliteus (deep muscle) attaches proximally to the lateral femoral condyle and distally to the posterior surface of the proximal tibia - unlocking the knee in full extension
Sport Management (5)
- athlete representation - event management - sporting goods - promotional materials - clothing
Skeletal Muscle
- attached to bone - contraction supports and moves the skeleton - contraction is initiated by impulses in the motor neurons - voluntary - we can increase muscular force applied as need (i.e. graduated force)
Distal Attachment (muscles insertion)
- attachment away from the centre of the body - usually attach to more mobile structures of the skeleton
Proximal Attachment (muscles origin)
- attachment of muscle closer to the centre of the body - usually attached to more stationary parts
Pectoralis Minor
- attachments from rib 3-5 to the coracoid process of the scapula - depresses and stabilizes the scapula
What challenges do adolescence face as they grow older? (5)
- autonomy and individual identity - more responsibilities - increase in industry (doing more difficult tasks) - intensified relationships - changes in body structure
Skull
- calvaria (curved flat bones) or vault that protects the brain and brain stem - facial bones (irregular bones) protect eyes and air passages, allow chewing
Removal of Lactic Acid by the Oxidative System
- can be transported to the liver for processing, where lactate is metabolized to pyruvate and then glucose in a process called the Cori Cycle - lactate can be transported in the blood from type II glycolytic muscle fibres (where it is predominantly produced) to type I oxidative muscle fibers, where it can be converted back to pyruvate and then metabolized in the Krebs Cycle
Chronic Dieting
- can stunt physical growth - cause menstrual irregularities - lower metabolic rate - lead to eating disorders
Bone Compositon
- carbonate, calcium phosphate, collagen, water - calcium gives bones stiffness and resistance to pressing or squeezing forces - collagen gives bones flexibility > bones in children are more pliable than adults because collagen is lost - 20% water making bones very strong - become more dense and mineralized with more physical activity
Sarcomeres
- contain 2 types of myofilaments - thick filaments = myosin - thin filaments = actin
Bulimia Nervosa
- continual binge eating followed by purging - lack of control when eating, followed by vomiting, using laxatives - vomiting will lead to dental problems from the acidity - may use vigorous exercise - usually have normal body weight and well-concealed eating habits - look for secretive eating patterns, isolation soon after meals, nervous or agitated after eating, extreme weight loss/gain - most people have a full and lasting recovery
Smooth Muscle
- controlled by the autonomic nervous system - involuntary - forms walls of blood vessels and organs - contractions are slow and uniform - very fatigue resistant
Glycogenolysis
- converting glycogen back into glucose so it can be used to produce energy
Anterior Compartment of the Upper Limb
- coracobrachialis: attaches from the coracoid process of the scapula and to the humerus > flexor of the arm at the shoulder - biceps brachii: two heads attach to the scapula to reach the radial tuberosity > powerful flexor of the elbow joint and supinator of the forearm - brachialis: from the humerus to the ulna > powerful flexor to the elbow joint and works with the biceps brachii
Calvaria
- cranium - frontal, parietal, temporal, occipital, and sphenoid bones
Muscle Cross-Sectional Area in Men and Women
- cross-sectional area is smaller in women because they have proportionally more type I (ST) fibres while men have more type II (FT) fibres - FT are more conducive to increasing muscle size and strength, while ST are better for endurance
Vertebrae
- cylindrical column w/ fibrocartilaginous intervertebral discs - strong, flexible support for the neck and trunk - point of attachment for muscles - protects spinal cord and nerves - allows us to stand up - absorb shock
Rhomboid Muscles
- deep to the trapezius - from vertebrae C5-T7 to the medial border of the scapula - assist in retraction of the scapula and holding it against the thoracic wall
Lateral Group of the Scapulohumeral Region
- deltoid has three groups of fibres > anterior fibres (from the clavicle) flex and medially rotate the upper limb > middle fibres (from the acromnion of the scapula) extend and laterally rotate the upper limb > posterior fibres (from the scapular spine) extend and laterally rotate the upper limb - three groups insert into the deltoid tuberosity of the humerus
Duel Energy X-Ray Absorptiometry (DEXA)
- determines fat AND bone material content
Arterial-Venous Oxygen (a-v O2) Difference
- difference in amount of O2 that is present in the blood as it leaves the lungs and the amount that is present in the blood when it returns to the lungs - measured in mL O2/100 mL blood - if the difference increases, the body is using more oxygen - typical difference at rest is 4-5 mL O2/dL of blood and 15 mL during exercise
Female Athlete Triad (3)
- disordered eating: anorexia, bulimia, food restricting - amenorrhea: irregular/absent periods for at least three months (can lead to osteoporosis) - osteoporosis: weakening of bones, low bone mass, weak and brittle, risk of fracture
Facial Muscles
- display emotion - opening eyes (orbicularis oculi) - opening mouth (orbicularis oris)
Waist to Hip Ratio
- divide waist circumference by hip circumference - ratio > 1 in men and > 0.8 in women is a health risk
Posterior Compartment of the Leg
- divided into superficial and deep groups
Anterior Compartment of the Leg
- do not cross the knee joint - tendons cross anteriorly to the ankle joints and go to the medial side of the foot and distal phalanges - mostly dorsiflexors of the ankle and extensors of the toes - tibialis anterior functions to invert the sole of the foot - loss of nerve supply to the muscles results in foot droop
Incomplete Proteins
- do not supply all 9 - grains, beans, peas, nuts - can combine these foods to receive all 9
Why is the name "physical education" a poor choice for this field?
- doesn't fit the scope of kinesiology - best for the K-12 school program - suggests one career option - 'physical' suggests that it is not an intellectual, mental study
Testing Muscular Endurance
- doing exercises as many times as possible before muscle fatigue (push-ups, pull-ups, chin-ups, partial curl ups)
Dorsiflexion-Plantar Flexion
- dorsiflexion: when the dorsal surface of the food moves superiorly (upwards toward your leg) - plantar flexion: draws the foot inferiorly, towards the floor
Sugars: Sucrose
- double sugar - table sugar - refined from sugar beets and cane
Milk and Alternatives
- drink skim, 1%, or 2% milk each day - select lower-fat milk alternatives
Overuse Injuries
- due to non-sufficient recovery, repeated and accumulated micro-trauma - most common are tendonitis, bursitis, shoulder impingement, and stress fractures - results from poor technique, poor equipment, too much training, type of training
Motor End Plate
- each fibre is activated through impulses delivered via its motor end plate
Vegetables and Fruits
- eat at least one dark green and one orange veg each day - choose fruits and veg with no added fat, sugar, or salt - have fruits and veg more than juice
Exercise Impacts Cardiac Output
- endurance training can increase the size of the heart due to an increase in the chambers' size and the thickness of the walls - allows for more blood to be pumped with each beat - thicker walls allow for increased contractibility and a greater emptying of the ventricles with each beat - results in greater cardiac output and an increase in efficiency of the heart which is accompanied by a lower resting HR, lower submaximal exercise HR, and faster recovery time
Storage Fat
- energy reserve - cushions & protects internal organs - men carry 12%, women carry 15% on average - subcutaneous fat accumulates beneath the skin - visceral fat accumulates around the organs
Non-Exercise Activity Thermogenesis (NEAT)
- energy used in daily activities (cooking, cleaning, working)
Cholesterol
- essential component of tissues - 'cement' that strengthens cell walls - too much cholesterol can be dangerous
Activation Threshold
- every motor unit has a specific threshold that must be reached for activation - if the threshold is not reached, than NONE of the muscle fibres will contract
Obesity
- excess body fat - usually the result of too little activity, rather than overeating
Progression Principle
- extended training interruptions result in stagnation or a temporary decline in performance but these cab be reversed when training resumes - cardiorespiratory and muscular endurance decline faster than maximal strength and power performance; these declines in coordinations and muscle integration also occur
Trainable Factors
- fibre diameter - inter/intramuscle coordination - nerve impulse frequency - elasticity of muscles and its tendons - energy stores of muscles and liver - capillary density of muscle
Lateral Compartment of the Leg
- fibularis longus and fibularis brevis (both peroneus) > attach to the lateral surface of the fibula and pass behind the lateral malleolus to enter the foot - cross behind the ankle joint, therefore plantar flexors of the ankle and evertors of the sole of the foot - loss of nerve supply to muscle results in difficulty adapting foot to uneven surfaces
Electron Transport Chain (ETC)
- final step in the oxidative system where large amounts of ATP are produced >> ADP and P are combined when oxygen is present
Functional Fitness Activities
- focus on functioning better in your homes and workplace - very valuable in rehabilitation - utilizes specificity in designing the most effective exercises for different people with different needs - sports performance training programs focus on the neuromuscular system and motor abilities - activities are never performed to the point of fatigue and focus a lot on technique and proper form - often incorporates simple equipment like stability balls, resistance bands, medicine balls, etc. - can also be trained through Pilates and yoga
Speed of Movement
- for movements occurring at fast velocities, the cross bridges cannot couple and uncouple fast enough to establish and maintain a large number of cross bridges - decreases the ability to develop force at fast velocities - speed of movement increases, force developed by muscle decreases - looks at maximal strength, power, muscular endurance, and relationships between these
Carpus/Carpals/Wrist Bones
- formed by two rows of four bones per row called carpals - proximal row: scaphoid, lunate, triquetrum, and pisiform - distal row: trapezium, trapezoid, capitate, and hamate - SLTPTTCH (she likes to play, try to catch her) - the distal row joins the five metacarpal bones of the hand - all digits except the thumb are made up of three phalanges > proximal, middle, and distal (thumb doesnt have middle)
Transport of CO2
- forms in tissue cells, then diffuses into the blood, taken to lungs and exhaled - small amount o CO2 (10%) is dissolved in the blood plasma and carried as free CO2 - another 20% binds with hemoglobin to form carbaminohemoglobin (this is reverse in the lungs where a high concentration of oxygen promotes the release of CO2 from hemoglobin > The Haldane Effect) - remaining 70% is transported in the blood as plasma bicarbonate > enzyme carbonic anhydrase allows CO2 to combine with water to form carbonic acid, which disassociates into a hydrogen ion and a bicarbonate ion (The Chloride Shift) >> helps maintain ionic equilibrium >> reverse in lungs where partial pressure of CO2 is low >> in high oxygen, CO2 and water reform and CO2 diffuses into the lungs to be exhaled >> defends pH changes in the body
Why do you choose resistance training from a health-related standpoint?
- functionality, general movement, bone health, etc.
Sinus Node
- generated an automatic electrical impulse that governs the heart beat - small bundle of nerve fibres found in the wall of the right atrium near the opening of the superior vena cava - generates an action potential that causes the muscle walls of the heart of contract > atria first and then the ventricles
Work / PA / Sport / Task Analysis (Needs Analysis)
- get to know the sport your client plays - research the sport - know the competition and practice schedule - understand the effort one game takes - position they play - equipment they use - know what your client is training for and whats required of them
Posterior and Lateral Groups of the Pelvic Girdle
- gluteus maximus: largest, most superficial posterior >> from the outer surface of the ilium and the posterior sacrum to the iliotibial band and the femur >> principal extensor of the hip and a stabilizer of the knee joint in full extension - deepest layer has six little muscles that all externally rotate the hip >> tensor fascia latae: origin = iliac crest; insertion = tibia; works with gluteus maximus to stabilize knee joints
What we aim to achieve in RT?
- good posture - good alignment - good movement - safe movement
Grades of Sprains or Strains
- grade 1: slightly stretched or torn; few muscle fibers - grade 2: moderately stretched or torn; more muscle fibers - grade three: complete rupture, surgery required, e.g. ACL tear
Muscle Fibre Type
- greater the fast twitch fibre content of a muscle, the greater the force output, overall speed of contraction, and the fatiguability when the muscle has been maximally activated - a muscle dominated by a slow twitch fibre will produce less force and contract slower, but will have far superior endurance characteristics
Synovial Joints
- greatest range of motion - six types: hinge, pivot, plane, condyloid, saddle, and ball and socket
Testing Muscular Strength
- grip dynamometers can measure overall strength - 1 repetition maximum (1RM) can also be used >> determines the starting resistance in a training program, compares strength against norms, and tracks improvement
Grains
- half of your grain products should be whole grain - choose products lower in fat, sugar, and salt
Posterior Compartment of the Thigh
- hamstrings which are made up of the biceps femoris, semitendinosus, and semimembranosus - role is two flex the knee and extend the hip with gluteus maximus - attached proximally to the ischial tuberosity (bony part of the butt) - distally, they cross posterior to the knee joint, with the biceps femoris attaching to the head of the fibula and semitendinosus attaching to the tibia
Meat and Alternatives
- have meat alternatives (beans, lentils, tofu) often - eat at least 2 food guide servings of fish each week - lean meat prepared with less added fat or salt is best
Categories for Jobs in Kinesiology (5)
- health and fitness - therapy and rehab - teaching and coaching - sports management and administration - medicine and medical science
The Wellness Institute
- health-related movement - certified fitness/medical facility ran by seven oaks hospital - serve older adults, individuals with chronic disease
Components of Motor Ability: Speed
- highest rate at which movement or a series of movements can be executes - or the ability to cover a given distance in the shortest possible time - developed through high intensity interval training (50 m or 100 m dash for example)
What does "Sounds Right" refer to in FITS?
- historic roots - evokes the mission of the field - obvious academic linkage; sounds like other science departments
Static Stretching
- holding a full stretched position (the splits) - slowly relaxes the muscles to be stretched and holds the position for 10-30 seconds - very time consuming and best performed when the muscles are tired
Exercising in the Cold
- improved fitness can enhance an individuals thermoregulatory defence against cold stress - body is less capable of adapting to prolonged cold stress than it is to heat exposure - shivering is an involuntary responce that induces skeletal muscle twitches that increase the bodys metabolic rate, increasing heat production - vasoconstriction of skin and skeletal muscle circulation is the body's peripheral response to cold exposure which results in reduced blood flow to the periphery and more heat to the core - we lose a lot of heat through the head, hands, neck, feet so its important to cover those areas with layers - high exposure can lead to a drop in skin and core temp or hypothermia (weakness, fatigue, incoherency, unconsciousness, etc.)
Training Volume
- in walking, running, swimming (cyclic movements), the total distance in one workout or several workouts over the course of the week - for strength training, the volume may refer to: (a) the total # of all reps of each exercise (b) the total of all repetitions during a workout (c) the total resistance moved (d) the # of times a circuit was completed
American College of Sports Medicine
- includes health fitness certifications, clinical certifications, specialty certifications
Why do you choose resistance training from a skill-related standpoint?
- increase ability to perform movements by enhancing attributes (strength, power, stamina, COD, speed, endurance, etc.) - stabilization + efficiency >> transferring force effectively >> neuromuscular efficiency: properly recruit muscles to produce force (concentric), reduce force (eccentric), and dynamically - body awareness and coordination: build good habits, safe movements, reduce risk of injury - handle progressions or increase training load
National Strength and Conditioning Association
- offers a certified strength and conditioning specialist cert - CSEP high-performance specialization - tactical strength and conditioning facilitator
Ways Endurance Athletes Remove Lactic Acid
- increased rate of lactic acid diffusion from active muscle fibers into the circulatory system - increased muscle blood flow - increased ability to metabolize lactate in the heart, liver, and non-working muscle fibers >> involves changes in the cardiovascular system, developing more capillaries, increasing bodys ability to deliver an increased blood flow to muscles >> more RBCs means greater total blood volume and greater efficiency of the heart
Increases in ATP Consumption in the Oxidative System
- increases demand for oxygen - increased O transport during exercise comes from increased ventilation and the uptake of O into the blood - increase O metabolism in the mitochondria meaning an increased extraction of O by the muscle
Biological Adaptation
- individual performance improvements that are reflected in the body's increased strength
Myofibrils
- individual thread like fibres that run lengthwise and parallel to one another within a muscle - contain contractile units responsible for muscle contraction (SARCOMERES)
Training Status / Baseline / Profile of Client (Needs Analysis)
- injuries - movement limitations - ability to stabilize - technique/familiarity - tolerances - overused/underused muscles - posture - testing results ** age and experience should NOT be DECIDING factors **
Role of Forces in Injury
- injuries can occur when forces applied to the body exceed the bodys ability to absorb these forces
Sprain
- injury to a ligament - results from stretching the ligament beyond its elastic length, causing some or all of the collagen fibers to tear - severity reflects the amount of force delivered and the number of fibres torn - usually acute
Minerals
- inorganic - structural elements (teeth, muscles, hormones) - regulate body function - aid in growth and maintenance of tissues - catalysts in the release of energy - essential minerals: Ca, P, Mg, sulphur, Na, and K
Sources of Forces in Injury
- inside the body: muscle contraction, especially eccentric contractions that are too powerful for the tendons - outside of the body: running into an object or person, landing over and over again
Sport Services (4)
- insurance company representatives specializing in sport coverage - talent scouts working in major league "farm" organizations - sportswriters - promoters of licensed products
Dynamic Action
- internal and external forces are unbalanced, involves movement - concentric, eccentric, isokinetic, and plyometric
Inversion-Eversion
- inversion: sole of your foot is turned inwards - eversion: sole of foot is turned outwards
Interval Training
- involves a timed, systematic alternation of exertion and recovery - considers (1) distance or length of time, (2) speed or rate, (3) rest periods, and (4) number of reps - also seen in group fitness classes
Ventilation
- involves movement of air in (inspiration) and out of (expiration) the lunch - thoracic cavity can change size, allowing the lungs to inhale and exhale - lungs are light, soft, and spongy to allow for expansion in the thoracic cavity > muscles surrounding allow the cavity to change in size > these muscles include the diaphragm and intercostal muscles
Static (isometric) Action
- iso means same and metric means length - no visible change in muscle length - action is against the load that is beyond the capability of the muscles to move, so no external movement of the load occurs - no work is performed by high muscle tensions occurs and energy is used
Components of Synovial Joint
- joint cavity: space between & around the articulating bones (filled with synovial fluid which cushions & lubricates the joints) - joint capsule: surrounds the joint space & provides support (lined with a synovial membrane that secretes the fluid) - intrinsic ligament: adds support to the capsule - extrinsic ligaments: outside the capsule (not connected to it); supports the joint & connect articulating bones - may have an articular disc, cartilaginous labra, menisci, & intracapsular tendons - covered with smooth hyaline cartilage which reduces friction between the bones
Peer Reviewed Source
- journal articles that are reviewed by a panel before being accepted for publication
What does "Focus of Study" refer to in FITS?
- kin = human action; logy = study - umbrella term that covers exercise, fitness, sport, health, leisure, rec, etc.
Superficial Posterior Compartment of Leg
- large muscles of the calf (gastrocnemius, soleus, and plantaris muscle) - gastronemius has two proximal heads that attach to the medial and lateral epicondyles of the distal femur > come together to form a large muscle that attaches to the back of the calcaneous (large bone of the heel) >> the tendons of soleus and plantaris form the calcaneal tendon (achilles tendon) - principle plantar flexors of the ankle >> medial head can be partially torn away from its attachment to the femur
Epiphyseal Growth Plate
- layer of hyaline cartilage - allows the diaphysis of the bone to grow in length - remains as cartilage ossifies into bone with age - at the end of long bones - when growth ceases, the plate ossifies becoming an epiphyseal line
HDL and LDL
- lipoproteins that "carry" cholesterol
Reference List
- list of in-text citation that appears at the end of your paper and provides detailed information for your sources - must follow APA 7
Two Lungs
- located within the thoracic cavity and are asymmetrical - right lung is larger because the heart takes up more space on the left side of the chest
The Conduction Zone
- made up of structures through which air passes before reaching the respiratory zone - air enters through the nose/mouth and is filtered, humidified, and adjusted to body temp in the trachea - trachea branches into the right and left bronchi that enter the lungs and continue to branch into smaller tubes called bronchioles, and then into terminal bronchioles
Non-Academic Sources
- magazines, blog posts, podcasts, etc
Importance of Referencing
- maintain the integrity of your work - add credibility - add context - distinguish your ideas from someone else's - enable readers to consult the original source independently - shows you did research
Components of Physical Fitness: Body Composition
- major component of physical fitness - % of lean body mass and fat body mass are taken into account - an active, physically fit person typically has a lower percentage of body fat than an inactive person
Maximal or Absolute Strength
- max force a person can produce in a single effort - greater the active muscle, greater the absolute strength because strength depends highly on the size of the muscle cross-section (as well as coordination, anatomical structure, and elasticity of muscle) - crucial for weight lifters, wrestlers, judokas - aiming to increase muscle mass and total body mass
Relationship Between Max Strength and Muscular Endurance (Speed of Movement)
- maximal feasible number of repetitions of a particular load is referred to as the repetition maximum (RM) - 1RM = load(kg) / [achieved resistance level (%) / 100] - as the number of reps increases or the level of resistance decreases, the RM becomes less accurate for determining maximal strength
Maximal Aerobic Power (VO2 Max)
- maximal rate of oxygen that can be consumed to produce energy in the muscle
Measuring Intensity of Aerobic Exercise
- measure HR - feeling the cartoid or radial pulse with fingers and apply light pressure - between the trachea and sternocleidomastoid muscle in the neck - count the number of beats in 10 seconds and multiply by 6
Skinfold Assessment
- measurement of subcutaneous fat at different places on the body - skin is pulled away from the muscle and pinched b/w 2 flattened prongs of the fat callipers - within -/+ 3.98% accuracy
Body Mass Index
- measures if a person's weight and height match - divide total body weight by height - scores above 30 are obese
Ankle (Talocrural) Joint
- medial and lateral malleoli of the tibia and fibula and the head of the talus are involved - talus is wedged into the mortise formed by the malleoli - the talus is wider anteriorly so when you dorsiflex at the ankle, you put the ankle in its most stable position
Variation in Testosterone Levels in Men and Women
- men produce 20-30 times more T than women - T is the anabolic hormone responsible for muscle growth
Joints of the Hand
- metacarpophalangeal (MCP) or the knuckles - flexion-extension, abduction-adduction - allows for optimal dexterity in movement - between the phalanges are the interphalangeal joints > proximal interphalangeal joints > distal interphalangeal joints >> permit flexion-extension
Trace Elements
- micronutrients needed in small amounts - chromium, iodine, zinc, iron, Cu, fluoride, and selenium
Sternum
- midline breast bone made up of the manubrium, sternal body, and xiphoid process - the clavicles and ribs 1-7 articulate with the sternum
Probiotics
- mimic the natural organisms in our intestine - help in disease prevention, treatment
Exercise Impacts Capillary Supply
- more capillaries means greater surface area and reduced distance between the blood and surrounding tissues - increased diffusion of gases and easy nutrient transport - occurs in cardiac muscle which reduced the possibility of disease and heart attack - a-v O2 difference can be improved > body is trained to extract more oxygen from the blood - endurance training increases circulation to the capillaries next to muscle fibers providing a greater surface area for the exchange of nutrients, oxygen, CO2, between tissues - processing more Oxygen through aerobic metabolism in the mitochondria also increases oxygen extraction
Fixators
- muscle groups that steady joints closer to the body's axis so that the desired action can occur
Concentric Action
- muscle is able to overcome a load and shortens as it goes through the range of motions - flexion
Scapulohumeral Region
- muscles from the scapula to the humerus that act across the shoulder joint - anterior, superior, posterior, and lateral groups
Synergists
- muscles surrounding the joint being moves and supporting in in the action - compliment the action of the prime mover
Components of Physical Fitness
- muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition
Physical Fitness
- muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition - helps in controlling weight, managing stress, boost immune system, protect against disease
Pivot Joints
- one bone rotates around one axis - during pronation-supination of the forearm, the radius rotates along its axis and the ulna remains fixed
Reticulates
- new RBCS - produced in bone marrow - formations of RBCs is controlled by circulating erythropoietin (EPO) - EPO is a hormone produced mainly by the kidneys - EPO is secreted in response to low O2 levels or in response to exercise - exercise can increase the % of new RBCs in the body and new RBCs contain more hemoglobin and thus carry more oxygen
Training Flexibility
- no limit to frequency, but do not stretch to the point of pain - dynamic, static, and proprioceptive neuromuscular facilitation (PNF)
Training Power
- no more than 3-4 times a week, close to max intensity - important to develop strength before adding power training - throwing a medicine ball, clap-push up for example - plyometric training: involves moving a muscle to a "pre-stretched" position and then explosively contracting the stretched muscle (places a lot of stress on tendons)
Lean Body Mass
- non-fat component (skeletal muscle, bone, water) - LBM = total body mass - total body fat - TBF = weight x % body fat / 100 - higher LBM = higher metabolism - excessive leanness can lead to amenorrhea (absent menstruation) because of decreased estrogen production which is because the body is conserving calories and shifts metabolism down
Fibre
- not a nutrient - plant substances that cannot be digested - pass through the digestive tract relatively unchanged
Anorexia Nervosa
- not eating enough food to maintain reasonable body weight to the point of starvation - intense fear of gaining weight or becoming fat - may use compulsive exercise - weigh less than 85% of normal weight for their age and height - associated with depression and suicide
Water-Soluble Vitamins
- not readily stored - any excess is eliminated during urination - C and B-complex
Exercise Impacts Blood Volume
- number and volume of RBCs are increased through stimulations of erythropoiesis (formation of new RBCs) in the bone marrow - improved efficiency of the cardiovascular system - increases the ability of the blood to carry a greater amount of oxygen and decreases the thickness of the blood - amount of oxygen extracted from the circulated blood is increased in the working muscles, thereby increasing their efficiency
Capillarization
- number of capillaries in tissue - increases can affect the ability of the circulatory system to place RBCs close to the tissues that are using the oxygen - increases ability for those tissues to extract the oxygen due to a shorter diffusion distance
Non-Trainable Factors
- number of fibres - fibre structure (FT or ST)
Circuit Training Variables
- number of stations: circuits with 8-12 stations are most popular - time at station: varies between 30-60 seconds - exercise sequence: no two consecutive exercises should involve the same muscle group - number of laps: normally repeated 1-3 times - number of reps and level of resistance: depend on the objective of training (strength? endurance? power?) - recovery between exercises: depends on training objective >> for muscular endurance development, rest periods are short or not included at all >> for strength development, rest intervals are longer or involve more stretching - types of exercises: using body weight, partner-assisted exercises, medicine balls, dumbbells, barbells, and machines
Heart Rate
- number of times the heart beats in one minute (BPM) - at rest, a normal HR can range from 40 bpm to 70 bpm during exercise, it can increase to 200 bpm - max heart rate = 220 - age (in years)
Water
- nutrient and waste transport - aids digestion and absorption - helps regulate body temp - base of fluids that serve as lubricants
Commercial Programs
- objective: generate profit for owners/shareholders - public or private gyms; fitness centres
Nutrients
- obtained when food is digested - broken down so they can be absorbed and used by the body
Gas Exchange in the Lungs
- occurs in the alveoli - only a single layer thick allowing for diffusion - each bubble is surround by capillaries - atmospheric air in each alveolus is rich in oxygen and the blood in the pulmonary capillaries is filled with waste and CO2 - the difference in concentration between the gases allows for diffusion (movement of molecules from a higher concentration to a lower one) - oxygen from the atmospheric air diffused through the alveolar membrane into the capillaries carrying deoxygenated blood - cO2 diffused in the opposite direction, from the CO2 rich pulmonary blood into the alveoli - CO2 is exhaled and the oxygenated blood follows the pulmonary circulation to reach the heart where it is distributed throughout the body
Hemoglobin
- oxygen-binding substances that allows RBCs to carry oxygen from the lungs to tissues CO2 from the body back to the lungs - made up of protein and iron - the amount of O2 that it carries is dependant on the partial pressure of oxygen (PO2) - in the lungs, where the partial pressure is high because of the fresh air that is present, O binds easily to hemoglobin and the RBCs become saturated with O - in tissues, partial pressure is lower because the metabolism of the body uses up the oxygen that is present à oxygen unbinds (dissociates) from hemoglobin and is diffused to the tissues where it is used to produce energy
Bones of the Pelvic Girdle
- paired os coxae (hip bones) > made up of the ilium, pubis, ischium > unite anteriorly at the pubic symphysis and posteriorly with the sacrum - supports the bladder and abdomen - on the lateral surface of each hip bone is a cup-shaped acetabulum for the head of the femur
Appendicular Skeleton
- pectoral and pelvic girdles - upper and lower limbs hang from the girdles
Cross-Training
- performing various kinds of exercise or doing activities that differ from your usual routine - often used in injury recovery - may help prevent overuse injuries and can prevent burnout - aerobic cross-training can involve cycling, skiing, swimming, skating, etc. - muscular endurance cross-training can involve rowing machines, stair climber, cycle ergometer, and NordicTrack
Aspects of Health (6)
- physical - social - emotional - environmental - mental - spiritual
Red Blood Cells
- plasma in blood acts as a transport medium for the clot-forming platelets (thrombocytes), the infection fighting WBC (leukocytes) and the oxygen-carrying RBCs (erythrocytes) - RBCs are approx 8 micrometers and are the most abundant cell in blood (45% of its volume) - the % of blood that is made of RBCs is called the hemtocrit
Risk in Sports Management? Who is at risk? (3)
- players, spectators, organizers - carry the potential for litigation when calamity strikes
Anaerobic Threshold
- point during exercise when you begin to feel discomfort and a burning sensation in the muscles - higher threshold means you can exercise at a higher rate before lactic acid build up begins > endurance athletes - sprinters benefit from rapid production of ATP and compete in short events where lactic acid build up is not a concern - decreasing workout intensity can decrease the rate of lactic acid build up - increasing the effectiveness of the oxidative system reduces energy requirements from anaerobic sources, decreasing the rate of lactic acid build up - exercises performed below the threshold relies on the oxidative system meaning blood lactate levels remain relatively low
Joints
- point of connection between 2 bones - maintain stability through ligaments - fibrous, cartilaginous, synovial - divided by degree of movement
Family Influence on Health and Wellness
- positive family and actions send strong messages to children about the value of physical activity and recreational pursuits at an early age - similarly, poor family influence can impact your future health and wellness
Media Influence on Health and Wellness
- positive sports influences in the media - models influences on health and beauty standards - both impact health and wellness differently
Diastole
- pressure in the heart when in relaxation (ventricles are relaxed and being filled with blood) - diastolic pressure is used as an indicator of peripheral blood pressure (pressure outside of the heart) - provides an indication of the ease with which the blood flows from the arterioles into the capillaries (normally around 70-80 mm Hg)
Systole
- pressure in ventricles when they are contracting and pushing blood into the body - systolic pressure provides an estimate of how hard the heart is working and the strain against the arterial walls during the contraction (normally around 120 mm Hg)
Knee (Tibiofemoral) Joint
- pretty stable with a wide range of movement - additional support from the menisci (shock absorbing fibrocartilagenous discs), ligaments, and the musculature that surrounds it - flexion-extension and medial and lateral rotation can also occur when the knee is flexed
Injury Prevention
- prevention strategies can help improve performance/fitness - prevention and performance are often linked (proper warm up before a game) - kinesiologists should not make medical intervention with an injured athlete
The Immediate/Phosphagen System
- primary fuel for high power output activities (powerlifting, sprinting) - requires fast and high rates of energy production - anaerobic alactic - energy process: hydrolysis and ATP resynthesis - fuel source: ATP, creatine phosphate - ATP output: 1 molecule - no by-products - advantages: large amounts of energy in a short time, fast recovery - disadvantages: limited amount of ATP produced - stores of ATP are very small and the supply of CP runs out quickly so the body moves to the glycolytic system for energy
Pronation-Supination
- pronation: palm is moved to face posteriorly - supination: palm is move to face anteriorly (palm is facing up and can hold a bowl of soup)
Bones
- provide supporting framework and protection for vital organs and living tissues with blood and nerves - short, long, flat, irregular, sesamoid bones
Anterior Group of the Pelvic Girdle
- psoas major + iliacus = iliopsoas muscle which crosses the anterior part of the joint to insert into the lesser trochanter of the femur > primary flexor; permits thigh to chest and chest to thigh movements - psoas minor is missing in half the population and is a weak flexor of the hip
Joints of the Pelvic Girdle
- pubic symphysis: fibrocartilaginous joint uniting the two pubic bones completing the pelvic girdle anteriorly >> can soften just before childbirth to permit a wider opening - sacroiliac: unites the sacrum with the paired ilia >> has both a fibrous and synovial component >> minor displacement of the fibrous component can cause excruciating pain >> important stabilizing ligaments (sacrotuberous and sacrospinous ligament) tie the sacrum to the hipbone, prevent backward displacement of the sacrum
APA (American Psychological Association)
- publish a writing style and format for academic purposes - first guide in 1929 - evolution of the guide is around how to properly reference new sources of information (digital age)
Joints of the Wrist
- radiocarpal: fibrous disc between the distal radius and ulna that prevents the ulna from acting at the wrist joint > flexion-extension and abduction-adduction occur here - midcarpal, intercarpal, carpometacarpal, intermetacarpal: gliding joints between the bones of the carpus - metacarpal of the thumb sits in a saddle of the trapezium and lies at a 90 degree angle to the palm, allowing movements necessary for opposition
Elbow to Wrist Bones
- radius and ulna are joined by a sheet of fibrous tissue called the interosseous membrane - radius by thumb, ulna by pinky
Lactic Acid
- rapidly dissociates into a salt called lactate and hydrogen ions - H ions induce muscle fatigue and hamper the transmission of electrical signals at the neuromuscular junction which can limit fibre activation - H competes with calcium for cross bridge binding sites which limits the strength of muscle contraction
Summary of Paraphrase
- read the material - understand the material - jot down a few key words or phrases - do not include an interpretation, opinion, or analysis within the summary - condense the story - DESCRIBE the story in your own words
Paraphrase
- read the material - understand the material - jot down a few key words or phrases - do not include an interpretation, opinion, or analysis within the summary - use your own words to say the same thing while changing the structure and the words
Neutrality
- recognizes that researchers have some positioning in relation to their topics - objectivity is unachievable - recognize and attempt to name strategies to avoid biases
ATP Resynthesis
- recombining ADP with a free phosphate - can occur very quickly - requires energy provided from food (breakdown of fats, carbs, protein)
Bohr Effect
- reduced effectiveness of hemoglobin to hold oxygen under condition of elevated temp, acidity, and CO2 levels - these conditions exist because of increased metabolic activity in working muscles so the affinity of hemoglobin for oxygen is decreased, allowing oxygen to be transferred to the tissues where it is needed
Authority
- reference to some authority has long been used as a source of knowledge - any knowledge passed on my authority should be able to be questioned and you have the right to accept or reject the information
Validity
- refers to accuracy of findings - assumes that what you are studying can be captured or measured
Atrioventricular Valves
- regulate blood flow between the atria and the ventricles allowing blood to flow from the right atrium into the right ventricle (tricuspid valve) and the left atrium into the left ventricle (bicuspid or mitral valve)
Relative Strength
- relationship between maximal strength and body mass - relative strength + max strength/body mass - increase relative strength by stabilizing maximal strength and reducing body mass or by increasing max strength and stabilizing body mass
Endurance Training
- repeated sustained efforts of long duration several times a week - 4 major effects on the oxidative system > increases vascularization within muscles so that there is an enhanced delivery of nutrients and oxygen to the muscle > increased the number and size of mitochondria within the muscle fibers - increases the activity of the enzymes involved in the aerobic metabolic pathways - results in the preferential use of fats over glycogen during exercise, which saves the muscles' limited store of glycogen
The Nature of Research
- research should be viewed more as a method of problem solving than as some dark and mysterious realm inhabited by impractical people who speak and write in baffling terms
Veins
- return blood to the heart - beginning with the capillaries which connect to form venules which merge into veins - have valved that open with the flow of blood in the direction of the return to the heart and close to prevent flow in the opposite direction - blood is pushed through the veins by smooth muscle that surrounds the veins, by contractions of various skeletal muscles, or to a minor extend by the pumping action of the heart
Heart Ventricles
- right ventricle: pumps deoxygenated blood into the lungs via the pulmonary artery (only artery in the body that carries deoxygenated blood) - left ventricle: pumps oxygenated blood to the rest of the body through the aorta (largest artery in the body with strong muscle walls)
Movements in the Planes
- saggital, frontal, or transverse plane movements occur in a plane that is parallel to these specific planes
Age
- selective loss of FT fibres with aging - apoptosis: muscle cell death is genetically programmed to occur with aging through this process - sacropenia: muscle loss - by age 70, sedentary individuals have lost 30% or more of the muscle they had at 30 (age of peak muscle mass) which leads to diminishes strength and balance causing falls, fractures, etc
Sesamoid Bones
- shaped like a pea - found in tendons of the knee, hand, foot
Worksite Programs
- side benefits of improved health are improved worker productivity and reduced absenteeism
Cross-Bridge Formations
- signal from motor nerves activate muscle fibers - heads of myosin temporarily attach to the actin filaments - shortens the sarcomeres - I band and H zone shrink, while A band remains unchanged - lengthened muscles produce less force b/c filaments are farther apart and myson heads have a difficulty reaching the actin heads, only forming a few cross-bridges - overly contracted muscles mean cross-bridges interfere w/ one another as they try to form, also producing less force
Sugars: Glucose
- single sugar - AKA dextrose - body's primary source of energy (blood sugar) - found in veg, fruits, and honey - liver and muscles store glucose in the form of glycogen - any extra carbohydrates are stored as fat
Sugars: Fructose
- single sugar - fruit sugar - found in fruits and berries
Components of Motor Ability
- skill-related fitness - deals with the integration of the central nervous system and the muscular nervous system - what determines how well the body moves - power, agility, coordination, reaction time, balance, speed
The Axial Skeleton
- skull, vertebrae, ribs, sternum - head, spine, trunk
Creeping Weight Gain
- slight changes in energy balance over a period of time - causes an increase in fat each year
Cartilaginous Joints
- slightly moveable - absorb force - intervertebral joints and pubic symphysis
Secondary Sources
- source of data in research in which an author has evaluated and summarized previous research - less desirable by accepted if the search for the primary source has been exhausted - textbooks, encyclopedia, research reviews, etc.
Flax
- source of omega-3 fatty acids - heart health, brain development, vision
Speed of Movement: Power
- speed-strength - ability to overcome external resistance by developing a high rate of muscular contraction - high jump or long jump in track - starting and accelerating for sprinters or skaters, fast starts in rowing - ^ require a high rate of muscular contraction and speed of execution
Phases of RT
- stabilization endurance - strength endurance - hypertrophy - max. strength - power
Anatomic Position
- standing erect, facing forward, arms by your side, palms facing forward, legs straight, heels and feet together and parallel to each other - human reference point
Factors Influencing Muscle Action
- state of health and training status - joint angle, muscle-cross sectional area, speed of movement, muscle fibre type, age, sex
Read and Record Your Literature
- statement of the problem and maybe hypothesis - characteristics of the participants - instruments and test used (including reliability and validity information if provided) - testing procedures - independent and dependent variables - treatments applied - design and statistical analyses - findings - questions raised
Glycolysis
- stepwise breakdown of carbs (either glycogen or blood glucose) to resynthesizes ATP - when it occurs at a high enough rate, lactic acid is produced - enzyme breaks down the chemical bonds of glycogen and blood glucose in the absence of oxygen - produces pyruvic acid which can be converted into lactic acid or pyruvate (buffered salt form of the acid) which is taken to the mitochondria - pyruvic acid that cannot be processed by the mitochondria will be converted into lactic acid - lactic acid is then transferred to areas for processing or stored in muscles to be processed by local mitochondria
Joints of the Pectoral Girdle
- sternoclavicular and acromioclavicular joints
Muscle Strains (pulls)
- strain: injury to a muscle in which the muscle fibers tear from over stretching - strains are known as pulled muscles - equivalent to a sprained ligament - muscle: body's contractile tissue, muscle cells require a signal from the nervous system to initiate contraction
Speed of Movement: Muscular Endurance
- strength endurance - ability to resist fatigue in strength performance of longer durations (rowing, swimming, cross-country skiing) - important in non-repetitive activities that a lot of strength and endurance as well like gymnastics, wrestling, boxing, downhill skiing
Anterior Group of the Scapulohumeral Region
- subscapularis: origin = scapula; insertion = humerus - adducts and medially rotates arm
Plyometric Action
- sudden eccentric loading and stretching of muscles followed by a strong concentric contraction - the "pre-stretching" of the muscle is achieved by jumping off an object - pre stretched the muscle and sets off the golgi tendon organ reflect which protects the muscle from too much stretch and causes the muscle to contract
Cardiovascular System
- supplies muscles and organs with the oxygen and nutrients they need to function properly and removing metabolic by-products from areas of activity
Complete Proteins
- supply all 9 essential amino acids - meat, fish, poultry, eggs, milk, cheese
Superior and Posterior Groups of the Scapulohumeral Region
- supraspinatus (scapula to humerus): initiates abduction of the upper limb at the shoulder joint - infraspinatus and teres minor (scapula to humerus) adduct and laterally rotate the upper limb at the shoulder joint - subscapularis, supraspinatus, infraspinatus, and teres minor are the SSIT muscles (rotator cuff) of the shoulder
Certified Strength and Conditioning Specialist
- targets professional athletes for athletic performance, guidance with nutrition and injury prevention
Unscientific Methods
- tenacity, intuition, authority, rationalistic method
Types of Forces
- tension force: pulling on tissue that results in lengthening and tearing - compression force: crushing tissue that results in shortening and bruising - shear force: results in unaligned forces pushed one part of the body in one direction, and another part in the opposite direction
Biomechanics of Human Movement
- the assessment of the movement and the sequential pattern of muscle activation acting through joints to move body segments
Sex
- the average woman is approx 70% as strong as a man of the same size
Intramuscle Coordination
- the capacity to activate motor units simultaneously - impossible to do activate all units of a muscle simultaneously - trained athletes can activate 85% while untrained people are closer to 60% - trained athletes have more muscle fibers, larger muscle mass, and reach a strength limit sooner
Intermuscle Coordination
- the capacity to activate various muscles or muscle groups simultaneously to produce action - important in the interplay between agonists and antagonists - must be able to synchronously activate/relax your motor units in the agonists and antagonists
WHO's Definition of Health
- the capacity to lead a satisfying life, fulfill ambitions, and accommodate to change
Station Training
- the completion of all sets of one exercise before moving to the next exercise, stressing the same muscles over and over - often uses free weights and strength0training exercise machines with constant or variable resistance
Air Passageways of Lungs
- the conduction zone - the respiratory zone
Anterior Compartment of the Thigh
- the extensor group AKA the quadriceps femoris > rectus femoris from the ilium and crossing both hip and knee joints > vastus lateralis > vastus intermedius > vastus medialis >> all the vasti muscles arise from the shaft of the femur and insert into the tibial tuberosity > quads extend the knee - sartorius muscle (iliac spine to tibia) lies anterior to the quads and acts to abduct and flex the thigh at the hip and flex the knee >> used when crossing your legs
Relationship Between Max Strength and Power (Speed of Movement)
- the more internal force generated to overcome external resistance, the more movement acceleration increases > less strength being used to complete the movement, means more strength can be used to accelerate the movement - higher the external resistance to be overcome, the more important the maximal strength for power performance - sports requiring a high power output, require the application of more than 30% of ones maximal strength (depends on use of ST and FT fibers)
Strength Due to Weight Ratio in Men and Women
- the ratio of muscle to adipose tissue means that women do not have the structural capacity to develop the same strength and muscle as men - women generally have more adipose tissue than muscle tissue - if adipose tissue were not a factor, women would be just as strong as men in total body strength because their fibres (of the same diameter) exert similar amounts of force when stimulates
Human Anatomy
- the study of the structures that make up the human body and how those structures relate to one another
The Oxidative System Requires That:
- the working muscles have sufficient mitochondria to meet energy requirements - sufficient oxygen is supplied to the mitochondria = enzymes or intermediate by-products do not significantly limit the rate of energy production
Muscles of the Hand
- thenar (palm) group: acts on the thumb and its metacarpal to abduct, flex, and appose the thumb tip to the four remaining digits - hypothenar (little palm) group: acts on the little finger and its metacarpal - together, these groups allow you to cup your hand - between these two groups, is the interossei and the lumbrical muscles > together they are the intrinsic muscles of the hand and they flex, extend, abduct, and adduct the fingers
Bones of the Lower Limb
- thigh bone = femur (largest bone) - patella (kneecap) = sesamoid bone in the tendon of the quad muscles - knee to ankle, the tibia and fibula that are held together by an interosseous membrane providing stability and a spot for muscle attachment - the distal ends of the tibia and fibula go to the medial and lateral sides of the ankle (talus and calcaneus), forming a mortise into which the talus projects
Sliding Filament Theory
- thin actin filaments slide over thick myosin filaments - shortens sarcomere and creates movement
Perosteum
- thin membrane that covers all bones, except at joints (joints are covered with articular cartilage)
Inspiration
- thoracic cavity expands causing the air pressure inside to lower - forcing air into the lungs
Expiration
- thoracic cavity shrinks via muscle relaxation, increasing pressure which allows the air contained in the lungs to flow out
Acute Injuries
- tissue damage that results from a single force from contraction or one blow
FITT Principles
- training frequency: # of times a person exercises each week, depends on goals, abilities, fitness level, and sport - training intensity: resistance to be overcome, # of reps, speed of movement, HR, percentage of max performance effort >> work to rest ratio: rest phase allows for recovery from muscle fatigue, lower intensity exercise requires shorter rest periods - training time: total time devoted to developing fitness, which is based on the duration of each training session - type of activity: can include formal fitness activities (development is the main goal, e.g. circuit training, jogging, weight) or informal fitness activities (emphasizes the social aspect of exercise; e.g. camaraderie, cooperation, and fun)
Tissues Response to Training Load
- training load < elastic limit (micro failure, building new tissues, positive training effect) - training load > elastic limit (permanent failure, injury) - strength and conditioning, biomechanics training, can help the body improve its capacity to absorb forces
Foot and Toe Joints
- transverse tarsal joint, permits inversion-eversion of the sole of the foot > enables you to adjust to uneven ground > joints between the tarsal bones, metatarsals, and phalanges are strengthened by plantar ligaments that aid in maintaining the arch of the foot
Authenticity
- truthfulness but in terms of multiple realities - e.g. how would you describe your family? how might your siblings? parents? > may not be the same description but that does not mean they are wrong - authentic = credible and trustworthy
Atria of the Heart
- two smaller chambers which pump blood into the ventricles for distribution to the lungs and body - deoxygenated blood from the peripheral organs and tissues enter the right atrium of the heart through two large veins called the superior vena cava and the inferior vena cava - from here, the blood passes into the right ventricle which then pumps blood into the lungs - once oxygenated blood returns to the left atrium via the pulmonary vein (only vein that carries oxygenated blood) before continuing on its path into the left ventricle and to the rest of the body
Isokinetic Action
- type of contraction in which the neuromuscular system works at a constant speed during each phase of movement against a pre-set high resistance - doesnt include the amount of muscular force generated - allows working muscles to release high tension over each section of the movement - swimming and rowing use isokinetic training - can be achieved through certain fancy, expensive training equipment
Joint Categories: Degree of Movement
- uniaxial: movement about one axis - biaxial: movement about two perpendicular axes - multi-axial: movement about all three perpendicular axes
Skill Related Movement
- unstructured/structured modes of play - involves competition - optimizing movement/helping people move more effectively
Trapezius
- upper fibres: attach to the occipital bone and scapula, act to elevate the scapula - middle (transverse) fibres: attach from the C vertebrae to the scapula, act to retract the scapula - low fibres: attach from C7 to T12 vertebrae to the scapula, depress the scapula
Fats (lipids and fatty acids)
- usable energy - insulates body - cushions our organs - involved in the synthesis of many hormones - aids in absorption of fat-soluble vitamins
Oxidative Phosphorylation
- used to resynthesize ATP - takes place in mitochondria using enzymes, coenzymes, and activators that breakdown fuels that provide a lot of ATP - uses the Krebs cycle and the electron transport chain
Flexion-Extension
- usually in saggital plane - flexion reduces the angle between two bones and extension increases it
Condyloid (knuckle) Joint
- usually oval - joint between your third metacarpal and the proximal phalanx of your third digit - one joint surface is an ovular convex shape and the other is a concave surface - flexion-extension, abduction-adduction, and circumduction are all possible
Testing Power
- vertical jump and standing long jump - how far you can throw a weighted object
Narrative Research
- very few subjects - retelling the stories of lives of participants (alongside life of researchers)
Hydrostatic (underwater) Weighing
- when an object is submerged in water, there is a force equal to the weight of the water displaced - bone and muscle have a greater density than water - someone with a high % fat-free mass will weigh more in water than someone with a high % of body fat
Paradigm/Assumptions
qualitative: post-positivist quantitative: positivist
Sample
qualitative: purposive, small quantitative: random, large
Data Gathering
qualitative: researcher is primary instrument quantitative: objective instrumentation
