Kin 121
pectoral girdle
clavicle (collar bones=2), scapula (shoulder blades=2)
Joints of the pectoral girdle?
clavicle and sternum= sternoclavicular. Clavicle and scapula= acromioclavicular
Two types of metabolism:
1. Catabolism...2. Anabolism
Carbohydrates ---> Monosaccharaides
amylase
the upper limbs consist of...
humerus, radius (thumb side), ulna
Pelvic Girdle consists of what?
ilium, pubis, ischium= os coxa (x2). DOES NOT INCLUDE YOUR SACRUM
Calcium carbonate, Calcium phosphate
make up 60-70% of bone weight. Provide much of he bone's stiffness and resistance to pressing or squeezing forces.
sternum
manubrium, body, xiphoid process. The clavicles, plus 10 pairs of ribs, join to the sternum
mass
mass is a measure of the quantity of matter in an object. it remains constant every-were in universe
forces (torques)
muscle contraction
anatomy/physiology
muscles generating forces to move skeletal segments about joints
Static
no movement (stillness)
lumbar vertebrae
of lower back
Everyday activities
slow twitch
Valves
stop the back flow of blood. Prevent pooling
protection
the skeleton protects vital organs
Deltoid (3 muscles)
deltoid anterior, deltoid middle fibers, deltoid posterior fibers
Proximal Radioulnar
articulates the radius and ulna. By the elbow. Pronation/supination
external oblique
attaches lateral ribs downward to anterior crest of ilium, pubis, linea alba. function is both trunk flexion, pelvis stabilization, and rotation (one side)
motion-to-stationary
attenuate energy over time (ex. running into a wall)
inferior
away from the head, or the lower part of a structure
Deep
away from the surface of the body
why is there a drop in percentage of bone weight?
because your bone density decreases. females= around menopause. males= 50-60
Pepsin
begins protein digestion
metocarpophalangeal
between distal end of metacarpals and the phalanges. flexion/extension
Radiocarpal joint
between distal end of radius and 2 carpals (scaphoid and lunate). flexion/extension, and circumduction.
accelerating levers
body segments
Os
bone. osteoarthritis
Acetylcholine (Ach)
both gaps crossed using neurotransmitter called this
Central Nervous System
brain, spinal cord (control center). Cerebrum, Cerebellum, Medulla
Catabolism
break down compounds
tubercle (tuberosity)
bump for tendon attachment
joint classification
by motion capability. influenced by the joining substance
Sarcolemma
cell membrane. Sheath that covers every muscle fiber. Impulses travel over this.
stationary
center of mass must be over base (ex. toe touch)
order of spinal column
cervical vertebrae (7= C1-C7), thoracic vertebrae (12- each with a pair of ribs= T1-T12), lumbar vertebrae (5= L1-L5), Sacrum (1= 5 fused bones), coccyx (1= 4 fused bones)
Age for flexibility
collagen cross bridging over time. Fibrosis= muscle fibers degenerate replaced with fibrous connective tissue
general motion
combined into complex movement patterns
Acromioclavicular Joint
connects lateral end of the clavicle with acromion process of the scapula. Shoulder 'separations' often occur in hockey, baseball, and football. (you are getting a separation at that acromion process of the scapular joint)
costal cartilage
connects ribs to sternum and abs (helps you breathe)
Skinfold Thickness
% body fat calculations. Sum of skinfolds (more reliable- time to time measures). Ton of different places and equations.
Production of ATP (3). Metabolic Pathways
1. The store Phosphocreatine (PC). 2. The anaerobis glycolytic system 3. The aerobic oxidative system.
Slightly Moveable Joints
1. between vertebral bodies 2. pubic symphysis 3. sacroiliac joint
4 types of motion caused by force
1. no displacement (stationary) 2. linear displacement 3. rotational (angular) displacement 4. displacement-to-stationary
Center of Mass
1. the point around which the body's mass is equally distributed in all directions 2. the balance point of a body (generally 15cm from the groin. females are 55%, males are 57%) 3. point about which the body rotates free in space
Anatomy of a Single Muscle Cell (Fiber):
1.Diameter of a thin human hair. 2.Max. length is 12cm (4.5 in.) 3.Multinucleated cylindrical cell
Three Methods of Stretching:
1.Satic Stretching...2.Dynamic Stretching.... Proprioceptive Neuromuscular Facilitation (PNF)
Kinanthropometry
1.Size 2.Proportionality 3.Composition 4.Shape (somatotype)
How much of the human body is potential energy reserve?
1/2
Calorie Densities of Various Energy Sources
Fats= 9 Cal/g Alcohol= 7 Cal/g Carbohydrates= 4 Cal/g Proteins= 4 Cal/g
Gender for flexibility
Females generally more flexible than males
Fiber Foods
Rich sources include: fruit, legumes, oats, and barley. Other sources include: wheat, grains, vegetables, whole grain foods.
Specificity
SAID principle. If goal is size, shape: then hypertrophy. If goal is function, skills, endurance: then be specific with your exercises
Rotator Cuff Group
SIS= Subscapularis, Infraspinatus, Supraspinatus
Kinesthetic Sense?
Vestibular system and Proprioceptive system
How do we get Degenerative diseases?
We let our bodies degenerate
sacrum
mid-line region of buttocks
Muscles that move the trunk
rectus abdominis, obliques, transverse abdominis
Injury for flexibility
scar tissue limits ROM
Size
stature (height). Standing, sitting=Upper body height. Mass (weight). Lengths (limbs, segments, bones). Girths. Widths
Hemodynamics
study of blood
coccyx
tail bone
The foot is made up of what?
tarsals (7), metatarsals (1-5= #1 is your big toe, phalanges (14)
Vestibular System
tells us where our body is in space. Semi-circular canals in inner ear
Forces acting on tissue
tension, compression, bending, shear, torsion
Maximal Strength
the ability to perform maxima voluntary muscular contractions in order to overcome powerful external resistance..
T-tubules
transverse tubules- connect sarcoplasmic reticulum with outer membrane (sarcolemma). Impulses travel through this
Distal
farther from the body
lateral
farther from the midline
the Lower limbs consist of...
femur, patella, fibula, tibia
symphysis pubis
fibrocartilage
Myofibril
many of these make up a muscle fiber. These are made up of contractile proteins
Muscle contraction
many sarcomeres shortening (actin sliding of the myosin)
Two ventricles
Left and right--> pump blood through the body. Left ventricle= pumps blood through the entire body (are larger and with stronger muscle walls than the right ventricles). Right ventricle= pumps blood a short distance to the lungs. Blood travels to the lungs through the pulmonary arteries (pulmonary=lungs, arteries=away).
Blood
Plasma- 55% of blood. Formed elements- 45%, mainly red blood cells (erythrocytes). The primary function is to transport oxygen from the lungs to the tissues and remove carbon dioxide from the body. They are able to do this because of a substance called hemoglobin
More Injury Prevention
Protective equipment, warm up and cool down
Compound Fracture
Protrudes from the skin
Iliopsoas
Proximal attachment: Anterior Lumbar vertebrae and ilia fossa. Distal attachment: medial proximal femur. Function: Hip flexion and pelvis tilt forward
Tibialis anterior
Proximal attachment: Proximal (anterior) 2/3 of tibia. Distal Attachment: top of 1st metatarsal. Function: dorsiflexion of the foot
Hand and Wrist Flexors
Proximal attachment: medial epicondyle of humerus. Distal attachment: carpals, metacarpals. Function: hand and wrist flexion
The Heart (Pathway of blood flow):
Right atrium--> R. atrioventricular valve--> Right ventricle--> Pulmonary semilunar valve--> Pulmonary arteries--> lungs--> pulmonary veins--> left atrium--> L. Atrioventricular valve--> left ventricle--> aortic semilunar valve--> aorta--> arteries--> capillaries--> veins--> inferior vena cava--> back to the right atrium. The superior vena cava also goes to the right atrium. Pressure is lower in the artery, capillary, vein area and higher in the other area.
The Respiration Zone
The region where gas exchange occurs. The functional units of the lungs are the tiny air sacs, known as alveoli. Alveoli are clustered in bunches like grapes, with a common opening into an alveolar duct called an alveolar sac.
Waist Girth
Very strong index of health risk
Long bones
any bone whose length greatly exceeds its diameter. Provide levers for movement. The bones are hollow. (ex. femur, tibia, radius)
acceleration
any change in velocity. can be positive, or negative (deceleration)
physical activity
any movement carried out by the body that requires energy
peri
around (pericardium)
hyaline cartilage
a protective layer of dense white connective tissue that covers the ends of the articulating bones
motion to no motion
attenuate energy over surface area
Collagen in Muscle Cell (Fiber)
is the comprised protein that makes the connective tissue that surrounds all the myofibrils, fibers, and bundles of fibers. It is continuous with, and part of, the tendons that join muscle to bone.
lever arm
is the distance from the force to the axis of rotation
Peristalsis
is the involuntary contraction of muscles and is involved in moving food to the stomach
Parts of the knee joint
meniscus cartilage, anterior and posterior cruciate ligaments (ACL and PCL), and lateral and medial collateral ligaments
Frontal plane movements
moving arms and legs sideways (adduction, abduction). Abduction=away. Adduction= towards
Muscle function ad mobility is influenced by:
muscular strength, muscular flexibility, tendons, coordination (motor)
thoracic vertebrae
of the chest
cervical vertebrae
of the neck
Origin
or proximal attachment- the attachment closer to the center of the body
Disordered Eating
over eating and under eating
Flexion
reduces the angle between two bones at a joint
Concentrated
refined sugar
inertia
reluctance to change
Free energy
required in the body for al the chemical reactions that take place.
Natural
fruits, vegetables and grains
ligaments and tissues
hold the bone together and ensure the stability of joint
synovial joint of the trunk
intervertebral joints (facet joints). flexion/extension, lateral flexion/extension, and rotation. susceptible to sprains
Material Properties of Bones
is a composite tissue (a mixture of two or more simpler material-like fiberglass).
1 Rep Max (1RM)
is a resistance that can be overcome only once.
flexion-extension
usually a sagittal plane movement. ex. bicep curls
Irregular Bones
vertebrae. These fulfill special functions
Vasoconstriction
vessel gets smaller and doesn't allow as much blood through
Vasodilation
vessel opens up
the body moving objects
volleyball, shot, weights
Stroke Volume
volume from left ventricle. With training, this can increase. Generally females are smaller. ml/beat. Normal stroke volume= 60-80 ml/beat
Feces
waste material excreted via the gastrointestinal tract. Feces consist mainly of bacteria and undigested material (including fiber)
the body moving objects and in different mediums
water polo
ischial tuberosity (hamstrings)
wider in females for birth. space between your ischium bones
carpals
wrist 8 bones x 2 hands
The Primary roles of the cardiovascular system:
1) to transport oxygen from the lungs to the tissues. 2) to transport carbon dioxide from the tissues to the lungs 3) to transport nutrients from the digestive system to other areas in the body 4) to transport waste products from sites of production to sites of excretion
Fats (Lipids)
Also known as lipids. Concentrated source of energy. Fat serves to: Provide a source of energy, insulate the body, cushion organs, aid the absorption of fat-soluble vitamins, and add flavor and texture to foods. Fats in food are mostly triglycerides. Include a glycerol (an alcohol) and three fatty acid molecules.
torque
force x lever arm
Where does gas exchange occur?
in the alveoli. Oxygen in, carbon dioxide out
anterior and posterior cruciate ligaments (ACL and PCL)
in the center of the joint
Nutrients
Food has energy potential measured in Calories. Carbohydrates, proteins, fats have caloric value (provide energy). Vitamins, minerals, and water do not. Energy needed for muscle contraction. If you stayed in bed 24 hrs.= 1600 Calories (for 150 lb./70kg person). 1.2 Calories/minute rest. 20 Calories/min vigorous activity. Walking= 5 5 Calories/minute Jogging= 10 Calories/minute Running= 15+ Calories/minute
Glycemic Index
Foods with high glycemic index. Digest quickly, raise blood sugar. Sugar, honey, refined cereals, white bread, baked potatoes. Foods with moderate glycemic index= pasta, whole grain, rice, oatmeal, bran. Foods with low glycemic index= beans, lentils, fruits (apple, peach, grapefruit)
ankle joint
distal fibula and tibia articulate with superior part of the talus. Lateral malleolus and medial malleolus
Essential Nutrients
in this context "essential" refers to nutrients that body is unable to manufacture (or not in sufficient quantities). They must be obtained from the diet or supplements. Necessary for energy, needed for the building and maintenance of tissues, and relied upon for the regulation of body functions
how do you generate human movement
increase the ground reaction forces
bathroom scale, jumping
increasing ground reaction forces by moving non-contact limbs
Brain Stem and Spinal Cord
Simple Cranial and spinal reflexes (EX. hand on a hot burner)
Quadriceps Femoris
Proximal attachment: proximal femur (3 vastus muscles) and anterior ilium (rectus Femoris). Distal attachment: anterior proximal tibia (tibial tuberosity). Function: knee extension and hip flexion (rectus Femoris only)
Newton's three laws of motion
describe the relationship between all the external forces acting on the human body at any time and the resulting motion of the total body. Sir Isaac Newton developed these laws to explain why things move the way they do
Height/Weight Charts
if you weighted more than the norm (for your height), then you had too much fat. (Used by insurance companies)
Muscles of the Lower Limb
iliopsoas, Gluteals (3), adductors (5+), quadriceps (4), hamstrings (4), Tibialis anterior, calf muscles (2)- Gastrocnemius and soleus
Smooth Muscle
involuntary. In blood vessels, organs, eye iris, GI tract. Slow, uniform contractions. Fatigue resistant. Operates independent of your conscious thought (not in control) ex. when your blood vessels dilate
Cardiac Muscle
involuntary. Self generating impulses. Features of both smooth and skeletal muscle tissue. Very fatigue resistant. Ex. heart muscle
capsule
may or may not have thickenings called intrinsic ligaments
medial
nearer to the midline
Under eating
negative energy balance
Insertion
or distal attachment- the attachment away from the center of the body
Stature Proportions
Sitting height relative to standing height. Females have longer trunks, relative to their legs, than males.
Eccentric State
When muscle force is less than the load, the muscle will lengthen. EX. the downwards phase of chin ups. Greatest force. Greatest Hypertrophy. Greatest delayed onset of muscle soreness (DOMS)
How can You take advantage of this when training??
Work full range of motion (ROM) until exhausted, then restrict movement to next strongest range.
Rectus abdominis
attaches sternum and adjacent ribs to pubic bone. trunk flexion and pelvis stabilization.
erector spinae
attachments- iliac crest, then all vertebrae to skull. function- trunk extension, anti gravity muscles, very important in back injury prevention
Systole
contraction (pulse). Ventricles contract, pressure is the highest. Average= 120 mmHg. > or = 200mmHg at peak exercise
Frontal plane (Coronal Plane)
divides the body into front and back halves. linear movement of the body (e.g. jumping jacks). rotational movement would be cartwheel
action reaction
every action has an equal, opposite and concurrent reaction
Erector Spinae
there is an upper and lower portion, that keeps us standing up. Fights gravity, and is the most important muscle. attaches skull (superior) and sacrum and ilium (inferior). ability to maintain erect position, upper portion extends the neck, lower portions extend the trunk.
Bone Changes
dramatically from stresses and forces. Increases and decreases in density. It remodels, changes shape
Strength
the maximum force a muscle can generate in 1 contraction with no time limit.
Is there more than 1 ROM
yes
proximal
closer to the body
specific WRIST motions about joint
flexion/extension. circumduction
specific ELBOW motions about joint
flexion/extension. supination/pronation
specific ANKLE motion about joint
inversion/eversion. dorsiflexion/plantar flexion
Sagittal Plane movements
moving head, arms and legs forward and backward. flexion= joint closer. extension=joint farther
Newton's 1st law
the law of inertia. (a body at rest will remain at rest and a body in motion will remain in motion unless acted on by an external force).
Anabolism
Build larger compounds
Motor Neurons
Efferent nerve fibers. Signal travels away from brain
FITT Principle
Frequency Intensity Time Type
Obesity
Having an excess of body fat beyond some particular standard
Max Vo2
Is measured as the maximal value of oxygen consumption during an exercise test to exhaustion
Atrophy
Muscle is shrinking.
What is Endurance-Cardiorespiratory
The ability to supply and use oxygen.
Myosin
Thick filaments
fossa
a hollow
retraction and protraction
backward and forward
condyle
enlargement for articular surface
Keeping fit and Flexible
"Use it or lose it". Especially important during the off- season. Preparing the muscle for placing demands
Action Potential
(Neural impulse) that is the "drive" mechanism for a muscle to contract. Neural impulses are "electrical" currents that pass along nerve fibers
Proportionality
(Ratio/Index). To calculate how one body segment compares to another segment you will express one as a percentage of the other. Can be measured with stature proportions, Mass (BMI), length proportions, girth proportions, width proportions, and surface area relative to volume.
Sarcoplasmic Reticulum
(net-like) labyrinth of tubules inside fiber. Impulses traveled causing calcium to be released from storage in here.
Basic Processes of the Digestive System
1) Digestion 2) Secretion 3) Absorption 4) Motility
Cardiorespiratory Training
1) Endurance Training 2) Fartlek training 3) Interval training 4) Repetition training
What we Know:
1) Substantial proportion of children and adults are not sufficiently active. 2) 60% Canadian adults overweight or obese (middle age men +80%) 3) In 2007-09, 24.1% of adults in Canada were obese,(34.4% in USA) 4) Canadian children are becoming progressively fatter, weaker, and less flexible. 5) In the past 15yrs. the prevalence of obesity has tripled in Canadian children aged 7-13 years, an the prevalence of overweight children has doubled. 6) 26% of Canadian children (2-17) are now overweight or obese (most who are overweight children, overweight as adults). 7) 41% in first nations children 8) average Canadian child is sedentary from 3-5 hours a day in front of the TV alone. 9) kids, and teens specifically, spend an average of 6 hours a day in front of screens outside of school (7+ hours per day on weekends) 10) The after-school period (3-6) is a window of opportunity for children and youth to be physically active. Kids are spending only 14 min., out of a possible 180 minute, engaging in moderate-to-vigorous intensity physical activity.
floating ribs
11-12 (don't connect to sternum
Slow Twitch (Type 1)
110 milliseconds to reach peak. Fatigue resistance. Innervates approximately 100 muscle fibers. Red fibers, small diameter, and capillaries (blood vessels) "oxidative".
Estimating CR endurance
12 min walk-run test 2.4 km run step tests Astrand-rhyming bike test talk test/RPE
Weight Loss Physical Activity
12 minute bouts (not for Canadian guidelines)
Thoracic cage
12 pairs of ribs (24), sternum
Muscular Endurance
12-20 reps
General recommended repetitions per set for muscular endurance
15-25 for muscular endurance. Light resistance. <60% 1 RM
Adults 18-64
150 min moderate to vigorous aerobic ex. weekly in bouts of 10 min or more. Including: strength exercises at least 2 days/week
General recommended repetitions per set for hypertrophy
6-10 for hypertrophy (be big). Heavy resistance. 60-80% 1RM
work:rest ratio for endurance
1:1= so for 30 min rest for 30 min
Work:Rest ratio for strength
1:5= so 30 sec. work rest for 2.5 min
General Recommended Repetitions per set for strength
2-6 for strength (lift more weight). Heavy resistance 80%+ 1 RM. OR 1-6 for power (light but fast)
How many bones is the human body made up of?
206
how many bones make up the skull?
22 bones
How many Bones make up the spinal column?
26 bones
Stored Phosphocreatine (PC)
3 times as much stored in muscle as ATP. Doesn't require oxygen. Simplest, fastest. Provides rapid supply of ATP. Limited stores. Lasts less than 10 seconds. Anaerobic alactate. Recovery: 3 min full, 30 sec 1/2 recovery
Building Strength
3-5 reps
World class long distance heart rate?
30 bpm. The stronger the heart, the less bpm
Children 5-11 and youth 12-17
60 min moderate to vigorous ex. daily including: Vigorous ex. at least 3 days. activities to strengthen at least 3 days.
average heart rate?
60-85 bpm
General recommended repetitions per set for general sport training
8-12 for general sport training. Moderate resistance <80% 1 RM
axial skeleton
80 bones in the central skeleton
During Heavy endurance training
80% blood to muscle
Nutrition Basics
Choose foods that provide the necessary nutrients. Limit those foods associated with disease. Don't assume that a healthy diet needs to be fat-free, low-sugar, and high-fiber all the time.
mineral reservoir
99% of the body's calcium and 85% of the phosphorus is stored in the bones and teeth
Average to Desirable VO2max
<30yr. male 34-54 ml/kg/min. <30yr. female 30-50 ml/kg/min Females 10-15% <males Low fitness= 20 ml/kg/min High fitness= 70 ml/kg/min Highest= 94 ml/kg/min
% Canadian Adults BMI Obesity
>30: 78-9= 14%, 2004= 23%, 2009=24% >25: 78/9= 49%, 2004= 59%
Set
A group of consecutive repetitions that you perform without resting
Energy needs of the body
A large amount of energy must be consumed by the body in order to carry out vital functions such as blood circulation, respiration, brain activity.
Food Servings
A range of servings is given in order to include the energy needs of all individuals. Sedentary woman to active males
Repetition or Rep
A single rendition of an exercise: lifting a weight up and down= 1 rep.
Isometric Contraction
A static contraction. Muscle contraction against an external force. No visible change in muscle length. No external movement occurs. A high amount of tension is developed, energy is used. No work is performed. 2nd Greatest force
Fat soluble Vitamins
A, D, E, K. When taken in excess, these vitamins are stored in fat tissue. Over consumption of these vitamins (especially A and D) can result in toxicity.
Physical activity for adults
Active enough= expend 3 Kilocalories per Kg body weight per Day (KKD). E.g. walking 1 hour per day
Sensory Neurons
Afferent nerve fibers. Signal travels towards the brain
Physical Activity
Any movement carried out by the skeletal muscles. Requires the use of energy
Endurance Muscular
Ability to resist fatigue in strength performance of longer duration. Repetition of submaximal loads. Important in acyclic events that involve strength and endurance. EX. gymnastics, wrestling, boxing
Neural Adaptations Causing Strength Gain:
Accounts for most strength gain. In early strength training (1st month). In prepubertal children.
Factors Affecting Flexibility
Age, Gender, Muscle bulk, Injury, Hypermobility/Joint Laxity
Prime Movers
Agonists. Muscle that moves
Pharynx Trachea- Structure Conducting Zone
Air enter the nasal cavity. Passes then to the pharynx, then enters the opening called glottis, and then first passes through the larynx. Before passing the trachea on the way to the lungs.
Peripheral Nervous System
All neural tissue outside the CNS (connects CNS with rest of the body). Peripheral nerves.
Facts about the respiratory system:
Alveolus holds air. Blood in the capillaries comes to the lungs deoxygenated (and with much CO2). Gas exchange occurs due to pressures= diffusion across the cell membrane from area of high to low concentration. Therefore, oxygen diffuses through the alveolar membrane into deoxygenated pulmonary capillaries
More Minerals
Approximately 17-21 identified essential minerals. Calcium, phosphorus, fluoride for bones and teeth. Sodium is often used to preserve food, but too much= hypertension. Iron: red meats, organ meats, legumes, fruits (especially dried), whole grain cereals, green vegetables. Importance :hemoglobin (carries oxygen). Deficiency: anemia, fatigue especially prevalent in females and more in athlete females.
New Canadian Statistics (Adults)
Are you moderately active 30 min/day 52% said yes. 15% actual when using accelerometer.
Length Proportions
Arm span relative to height. Trunk length relative to leg length. Crural index (lower leg relative to upper leg). Brachial index (Lower arm relative to upper arm)
Distal Radioulnar
Articulates the radius and ulna. By the wrist. Pronation/supination
Eating Disorders Among Athletes
Athletes competing in sports with weight classes try to "make weight" in lower weight classes to gain a competitive edge. Often stems from a performance objectives rather than issues of self-esteem or body image. Sports include wrestling, horse racing (jockey), rowing, boxing, weight-lifting, etc.
AV node
Atrioventricular node. Between atrium and ventricle.
Bioelectric Impedance
Based on differences in electrical conductivity between fat-free mass and fat mass. Is influenced by the subject's hydration level
Heart rate
Beats per minute (bpm)
Fats ---> Fatty acids
Bile- in the small intestines
The Skeletal Muscle Pump
Blood flowing towards the heart opens the valves. Blood flow back (away from the heart) closes the valves. Contracted muscles open the top valve and close the bottom. Relaxed muscles have closed valves on both the top and bottom
Air Displacement
Bod Pod. Measure the volume of air displaced.
Physical components
Body composition, endurance-muscular, endurance-cardiorespiratory, strength, power, flexibility
Dynamic Stretching
Bouncing or bobbing at the extreme ROM. Advantage= sport/movement specific. Disadvantage= A muscle stretched too far and too fast may reflexively contract and create an opposing force- causing soft-tissue injury. Jerking motions may create force greater than extensibility of tissues- leading to injury. Results in muscle soreness the following day For tissue elongation (passive ROM)- light bouncing stretches at end range. If you want tissue elongation and tissue strengthening (active ROM)- light bouncing stretches at end range via agonistic muscle contractions e.g. leg lifts at end range
Humeroulnar (ulnar side)
By the elbow. articulates with the humerus. Flexion/extension
Vitamin C
Citrus fruits, potatoes, vegetables. Importance: Maintenance of bones, teeth, protection of other vitamins ("anti-oxidant")
% saturated fat
Coconut oil is the worst (86%) and Canola oil is the best (6%)
Sensory
Collects info from the various sensors located throughout the body and transmits the info to the brain
Station Training
Complete all sets of one exercise before moving onto the next set of exercises. Working the same muscle groups repetitively. Usually between 60 and 100% of 1RM. Relatively long breaks
Grade 3
Complete rupture. Surgery required. (e.g. ACL tear)
4) Small Intestine
Completion of digestion. Most absorption. Approximately 20 feet long (6 meters). 3 segments
Types of Simple CHO's
Concentrated and Natural
Motor
Conducts signals to activate muscle contraction
Canadian Physical Activity
D-
Frontal lobe
Decisions
Weight management- dietary guidelines
Don't deny yourself certain foods but restrict the amount you eat. Distribute calories evenly throughout the day. Learn which foods are low in calories but high in nutrient density and use in your meals.
Unsaturated Monounsaturated/Polyunsaturated
Double bonds between carbon atoms take the place of hydrogen atoms. Found in vegetable oils, fish, and margarine
3 segments of the small intestine
Duodenum, jejunum, ileum
Time
Duration of activity. after frequency has been increased, increase duration of each workout
Ankle Sprains
During running, walking, dancing or stepping of a curb. Most common= lateral ankle sprain (inversion). Common reoccurrence (decreased proprioception). Symptoms: Rapid swelling, Point tenderness. rehabilitation: Decreases reoccurrence, incorporation of balance exercises
Stretching to warm-up??
Dynamic, should be relevant/specific to activity
Proteins
Found in every living cells. Act as structural components for: muscles, bones, blood, enzymes, some hormones, cell membranes
Flat Bones
These tend to protect underlying organs. (ex. skull, clavicle, mandible, scapula)
Actin
Thin filaments, forms the framework, and slides over myosin filaments
Factors Influencing the Force and Power of Muscle Contractions
The individual's state of health. The individual's training status. Joint angle. Muscle cross-sectional area. Speed of movement. Muscle Fiber type. Age. Gender
Basal Metabolic Rate (BMR)
The minimum amount of energy the body requires to carry on all vital functions
Wellness
The constant and deliberate effort to stay healthy and achieve the highest potential for well-being. 1) Have no signs of disease 2) Have no risk factors for disease 3) Be physically fit
Anaerobic Threshold
The exercise intensity at which lactic acid begins to accumulate in the blood. The point during exercise where the person begins to feel discomfort and burning sensations in their muscles.
Speed of Contraction
The faster the contraction, the fewer cross bridges at any given moment, thus reduced force is generated as contraction speed increases.
Maximal and Absolute Strength
The greater the active body mass, the greater the maximal or absolute strength. Maximal and absolute strength are important to athletes who are required to overcome the resistance of a partner or equipment. EX. football, wrestling, weight lifting
One Repetition Maximum (1RM)
The greatest force that can be exerted during one repetition for a given contraction of muscles. Can easily cause injury
Joint
a point of connection between two bones (an articulation)
Excessive body fat
can reduce ROM
Movements about Joints
flexion, extension
Cool-Down Phase??
help fatigued muscles return to normal resting length and to more relaxed state
the body moving implements in a different medium
hockey, ringette
Lean body mass
includes skeletal muscle, bone, water
Shoulder Rotations
internal (medial). external (lateral)
Bradycardia
persistent resting rate <60
the disk between vertebral bodies
pulpy interior, fibrous exterior
elevation and depression
up and down
epi
upon (epiphysis)
Rest interval
Rest tie between sets or time between wok intervals
Stress Fractures
Results from repeated low magnitude loads
Stress Fracture
Results from repeated low-magnitude forces. 1) small disruption of the outer bone layer 2) weakened bone 3) cortical bone fracture NOT a shin splint
Types of Adaptations
1) Functional (neural adaptations)- speed, power, coordination 2) Morphological (size and shape)- hypertrophy of muscle, tendon. Bone accretion (higher density) 3) Metabolic (anaerobic, aerobic)- increased red blood cells. Increased oxidation of CHO, FAT
We can assess the power of our anaerobic alactate systems (stored phosphocreatine) by:
1) Margaria test (doing a 12-stair sprint) 2) Quebec test (doing a bicycle ergometer 10-second all out test
6 Principle of Fitness Training
1) Progressive Overload= FITT Principle 2) Reversibility= Detraining 3) Specificity= SAID Principle 4) Periodization= short and long distance plan 5) Individuality= same stimuli different response 6) Recovery
Principles of Fitness Training
1) Progressive overload 2) Reversibility 3) Specificity 4) Periodization 5) Individuality 6) Recovery
Diet and Physical Activity
1) adequate physical activity 2) Keep your body weight at healthy levels.
The primary role of the respiratory system is to:
1) deliver oxygenated air to blood. 2) remove carbon dioxide from blood, a by-product of metabolism
The respiratory system includes:
1) the lungs (one of the last things developed as a baby) 2) several passageways leading from outside to the lungs 3) muscles that move into and out of the lungs
Grades of sprains and strains
1, 2, and 3
slightly moveable joints
1. Between vertebrae. 2. Between right and left pubic bones (symphysis pubis). 3. Sacroiliac joint
What limits ROM
1. Bony articulations.. 2. Soft tissue (connective tissue, muscle).... 3. Neural reflex activity (Myotatic stretch reflex)
ATP Resynthesis
1. Initial stores of ATP in the muscles are used up very quickly and ATP must be regenerated. 2. ATP is formed by recombination of ADP and P. 3. Regeneration of ATP required energy (from breakdown of food molecules)
ATP Breakdown
1. Hydrolysis of the ATP molecule by H2O. 2.Phosphate molecule is released from ATP (ATP-->ADP). 3. Energy is released
Protein Requirements
General recommendations: 0.8 g/kg of body weight/day Endurance athletes: 1.2-1.4g/kg of body weight/day Strength athletes: 1.2-2.0g/kg of body weight/day Normal diet of most athletes: 1.5-2.0g/kg of body weight/day
Spain
Ligament or the joint capsule is stretched or torn
Free Weights
Likely originated with a version of the medicine ball. Sand-filled animal bladders. Dumbbells and barbells
Hamstring Strains
Most frequently strained muscles. Mechanism: rapid contraction in a lengthened position (e.g. sprinting and running). Due to strength imbalance (hamstring strength >> quadriceps strength.
Jumper's Knee
Patellar tendonitis, affects infrapatellar ligament. Caused by: repetitive eccentric knee actions, Eccentric load during jump preparation >> body weight
Fats
Found in dairy products, meats, table fats, nuts, and some vegetables. Body's largest store of energy, cushion of vital organs, protect the body from cold, and serve to transport vitamins. Each gram of fat contains 9 calories of energy.
Bulimia Nervosa Symptoms
Body weight is often normal. Secretive eating patterns, nervous or agitated behavior immediately after eating, loss or gain of extreme amounts of weight.
Essential Fat
Bone marrow, lungs, spleen, intestines, heart, liver, kidneys, muscle, central nervous system. Comprises 3% of body weight for males and 12% for females (otherwise they wont have a menstrual cycle).
Humeroradial (radius side)
By the elbow. articulates with the humerus. flexion/extension. pronation/supination
Station Training- Strength Fitness
Free weights and/or exercise machines, competitive athletes generally prefer weights, rec. athletes often prefer exercise machines
Lungs/Bronchioles
Gas exchange. 150 million. Each bubble-like alveolus is surrounded by a vast network of capillaries. The atmospheric air of nitrogen, oxygen, and carbon dioxide enters the alveolus. We have about 150 alveoli. Atmospheric air is rich in O2
Calf muscles?
Gastrocnemius and Soleus
Overuse Injury
Repeated and accumulated microtrauma. Non-sufficient recovery. Results from poor technique, poor equipment, too much training, type of training
Hypertrophy
Getting more and bigger muscle
More Carbohydrates
Liver and muscles use glucose for carbohydrate storage in the form of glycogen. Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat. An important component of the diet for athletes competing in events of long duration
Vitamin A
Liver, eggs, cheese,milk, veggies, fruits. Importance: night vision, maintenance of skin, hair, growth
The lungs
Located within the thoracic cavity/chest. The lungs are asymmetrical. The right lung is larger than the left because the hear takes up more space on the left side. The air passages o the respiratory system are divided into two functional zones: THE CONDUCTION ZONE. and THE RESPIRATORY ZONE
Inferior and Superior Vena Cava
Lower limbs=inferior. Upper limbs= superior
Fractures
Simple, Compound, Stress, Avulsion
Diabetes
Type 1= doesn't produce insulin Type2= too much insulin
5) Large Intestine
Upon reaching the large intestine, very little water remains, and salts and undigested material are left. Here, the material is further concentrated by further reabsorption of salt and water. When reabsorption is complete, the feces move to the rectum as a result of involuntary contractions (peristalsis). The coordinated relaxation of sphincter muscles results in defecation.
Factors contributing to high aerobic power:
a) cardiac output (HR x stroke volume) b) arterial oxygen content (depends on ventilation & O2 carrying capacity of blood) c) tissue oxygen extraction (arterial minus venous O2 difference
Increased functional ROM??
improved performance
Sarcomere
is the "functional" unit of a muscle fiber (from z-line to z-line). Should be optimal distance apart so an optimal number of cross bridges is formed. If the sarcomeres are stretched farther apart than optimal, fewer cross bridges can form= less force produced. If the sarcomeres are too close together, cross bridges interfere with one another as they form= less force produced
Definitions of Health
is the capacity to lead a satisfying life, fulfill ambitions, and accommodate to change.
forearm rotation
supination, pronation
The role of the digestive system is to:
- Produce energy from food ingested - To transfer energy rich nutrients, water, and electrolytes into you body's internal environment -The digestive system aims to absorb maximally.
Digestive Tract (Glandular Organs)
-Salivary glands, liver, gall bladder, pancreas
The heart and exercise
1) Exercise will increase heart rate via proprioceptors. Signal to heart center in medulla, which signals heart to increase rhythm. 2) Muscular activity increases venous return (muscle pump) which increases ventricular preload. Ventricles thus contract more forcefully and expel more blood 3) Blood= increase partial pressure of CO2 decrease partial pressure of O2is sensed in the carotid bodies (carotid arteries). Signal sent to respiratory center in medulla which sends signal to heart to increase heart rate 4) Sustained exercise causes: Hypertrophy of ventricles which increases stroke volume and allows heart to beat more slowly (endurance athletes 40-60 bpm). Increase in # of red blood cells. Increase in capillaries. LEFT SIDE IS BIGGER BECAUSE IT HAS TO PUMP TO THE REST OF THE BODY
Two Pathways of Oxidative production of ATP
1) Kreb's cycle in mitochondrion. 2) Cori cycle in liver
The Loading Model
1) Load (Application of a training stress/load and the body's reaction (fatigue)) 2) recovery (very important) 3) adaptation (super-compensation (assuming adequate training and recovery))
Tissues Response to Training loads
1) Training load =/< elastic limit: micro failure --> making of new tissue. Positive training effect 2) Training load > elastic limit: permanent failure. Injury
We can assess the power of our anaerobic energy system (alactate and lactate) by:
1) Wingate test (doing a 30 second all out bicycle ergometer test
Moveable Joints
1. Pectoral girdle/shoulder 2. elbow 3. hand and wrist 4. hip 5. knee 6. ankle and foot
Effects of Training an Anaerobic System:
1. Reduce the rate of lactate production by increasing effectiveness of aerobic system. 2. Increase rate of lactate elimination by: Increasing rate of lactic acid diffusion from active muscle. Increasing muscle blood flow. Increasing ability to metabolize lactate in heart, liver and in non-working muscle. 3. Improve the tolerance to increased acidity.
Digestion of Fat
After digestion, fat in blood as triglycerides. Stored in body as triglyceride (3 fatty acids and glycerol). Triglycerides broken down in liver and other tissue. Broken down to glycerol and fatty acids for circulation. Fit person derives greater % of energy from fat. Regular exercise results in more fat being stored in Muscle Tissue. Fat contains 9 Calories per gram. Broken down to glycerol and fatty acids. Help to regulate metabolism. Forms body structures. Protective role
Bronchioles Lungs
Bronchi (primary/secondary/tertiary) have 23+ successive branching bronchioles. Alveolar sacs with surrounding capillary plexus (blood in alveoli for 0.75 sec)
Contusions
Bruise. Compressing force crushes tissue (charley horse). Discoloration and Swelling- Myositis ossification- abnormal bone formation in a severe contusion. Life-threatening if the tissue involved is a vital organ. Treatment: RICE
Reversibility Concerns
CR endurance declines, Decreased VO2, SV, but increased HR. Lactate threshold decreases. Almost all training reversed after 4 weeks of stoppage. Strength decline, similar to time to gain (can see drops in as early as 2 weeks). Harder to attain than maintain. Power decreases before strength
What happens in the absence of a neural impulse?
Calcium is reabsorbed into sarcoplasmic reticulum, thus stopping the contraction
Weight Loss
Calories consumed < Calories expended. Calories expended through physical activity must exceed Calories consumed in food for weight loss to occur
Genetics
Children of over fat or obese parents are more likely to develop overweight problems. Endocrine disorders.
Surface Area Relative to Volume
Children versus adults. Children have a larger surface area relative to their volume (more cold and hot sensitive). As your height increases, your surface area squares but volume cubes
Causes of Obesity
Children who are inactive and overeat. Screen time 6+ hours per day. Bottle feeding, 3x more bottle fed babies are overweight. Solid foods earl (<5 months). Clean your plate. Making sweets plentiful. Using sweets as a reward. Emphasizing fat baby.
Heart (Structure)
Comprised of smooth muscle that serves to pump blood through the human body. Consists of four chambers
The Peripheral Circulatory System
Comprised of the vessels that carry blood away from the heart to the muscles and organs and the vessels that return the blood to the heart. All of the vessels of the body are made up of smooth muscle cells that allow them to contract or relax. They regulate blood flow and alter the pattern of circulation throughout the body
Glenohumeral joint (shoulder)
Connect humerus and scapula. A typical multi-axial joint. Has a wide range of movement. Injury= relative lack of stability
Dual Energy X-ray Absorptiometry
DEXA. X-rays
Example of intensity in CR endurance training
Decrease the time to complete a given workload, complete a distance in less time. Increase the % of maximum workload, Move from 70% to 80% VO2max, Train at a higher heart rate.
Fat Body Mass
Divides into two types of fat- 1.Storage fat and 2.Essential fat (used as energy, needed to survive)
Changes of Somatotypes over time
Endomorphy increases in girls and decreases in boys up until PHV. Ectomorphy increases with age up to PHV and then declines in both sexes. Mesomorphy declines in girls and increases gradually in boys (with obvious increase in late adolescence)
Causes of Obesity (Factors)
Environmental, social, psychological, genetic
Shoulder Impingement
Excess movement of the humeral head and lack of space. Inflammation of bursae or rotator cuff tendon. Result of muscle imbalances in shoulder muscles (Weak shoulder depressors, strong shoulder elevators). Balanced strength training
Lifestyle Factors
Exercise: caloric output, lean muscle mass, urban design, screen time (+6 hours per day). Eating: packaged food, fast food, supersizing, comfort food.
Insoluble Fiber
Facilitates feces elimination. Can prevent constipation, lower intestinal tract cancer.
Fat-Saturated
Fast foods- usually 50% saturated fat. Ex. hamburger, hotdog, ham, luncheon meats, donuts, cookies, etc.
Max Heart Rate
Generally 220-age. Heart rate during exercise increases directly proportional to increases in exercise intensity. Highest rate achieved with all out effort (anaerobic stage). After 15 years of age it decreases about 1 beat per year
Three butt muscles?
Gluteus medius, gluteus maximus, Gluteus minimus
Proprioception (2. Tendon Receptors)
Golgi Tendon Organ- senses muscle tension, that is, they sense stretch caused by contraction. Inverse Myotatic reflex- Tension on tendon causes reflexive inhibition of muscle being contracted. Sensory impulse also sent to cerebellum.
Food groups- adults 19-50 years
Grain Products= 6-8 servings/day Vegetables and Fruit= 7-10 servings/day Milk and Alternatives= 2 servings/day Meat and Alternatives= 2-3 servings/day Lower range for females, higher for males
Veins (Capillaries--> Venules--> veins)
Have to work against gravity. In comparison to arteries, veins have valves that open as blood returns to the heart, and valves that close as blood flows away fom the heart. Blood can be pushed through veins by smooth muscle that surrounds the veins, contraction of lare muscles near the veins, or to a minor extent by the pumping action of the heart.
Leading Degenerative Causes of Death
Heart Disease, Diseases of the blood vessels including stroke. Account for the deaths of more Canadians than any other disease
Cardiac output
Heart rate (bpm) x stroke volume (ml/beat).
2) Secretion
Includes many secretions, some are: - Saliva by salivary glands - Hydrochloric acid by the stomach - Bile by the liver
Gallbladder Stones
Increased cholesterol content of bile
Joints of the foot
Intertarsal joints. Transverse (mid) tarsal joint is between proximal and distal row of tarsal bones. Inversion/eversion.
Avulsion Fracture
Involves tendon or ligament pulling small chip of bone
What is your 6th sense?
Kinesthesis
Somatotypes With Sexes
Males are more mesomorphic. Females are more endomorphic.
To be classified as obese (adults 19 plus)
Males: Body fat%= >20% OR BMI= >30 OR Waist= >102cm Females: Body fat%= >30% OR BMI= >30 OR Wait circumference >88cm
Problem with Ignoring Pain
Masking with medications and continued participation. Pushing injured tissue closer to yield-level point, Addiction, Gastrointestinal complications
Power of the Aerobic System
Maximal volume of oxygen that can be consumed in a given time per kilogram of body mass. This measure is called aerobic power or VO2max (ml/min/kg)
Parts of the Digestive Tract
Mouth, pharynx, esophagus, stomach, small intestine, large intestine (colon)
Before Power Training You Must Train....
Muscular endurance- low resistance with fairly high repetitions. Contraction speed- low resistance with fast movement speed. Muscular strength to prepare the tissues for subsequent power training
Pain
Nature's way of telling us something is wrong. One of the best indicator of when it is best to resume play
Water
Need to consume approx. 1ml of water for every calorie burned. About 8 cups of fluid per day. More if you are active or live in a warm climate. Weakness or fatigue can be a sign of dehydrations.
Speed for Power
Only do after an adequate warm-up. Do early in a training session before fatigued, intensity may be at or near maximum. Quality is more important than quantity (more is not better). Neural factors are key (activate muscle groups for a few seconds/reps before all out)
Proteins --> Amino acids
Pepsin- released in the stomach
Plastic Region
Permanent tissue deformation (does not return to original shape). Resulting in micro-failure or injury (sprains)
Exercise
Physical activity that is planned, structured, and usually involves repetitive bodily movements. Designed to improve or maintain physical fitness
Dimensions of Health
Physical, social, mental, environmental, spiritual, and emotional
Complex CHO
Polysaccharides
Passive Range
ROM attained with external force. Can be "statically and dynamically". Popping a joint. Shows that tissues are elongated
Active Range
ROM attained with internal force. Can be "statically and dynamically".
Autonomic nervous system prepares body by:
Raise heart rate, better heart function and better myocardial infusion. Vaso-constrict gut vessels (more for muscle). Decrease digestive functions. Vaso-dilate muscle vessels (more nutrients, less waste products, quick adrenaline deliver. Neural warm up enhances skilled movement.
Flexibility
Range of Motion (ROM) about a joint, or series of joints
Treatment
Received by patient from a health care professional. Promotes healing. Improves quality of injured tissue. Allows quicker return to activity.
Liver
Secretes "bile". Bile contains cholesterol, bicarbonate ions, and bile salts. Bile salts are essential for fat digestion and absorption. Bile is stored in the gall bladder and secreted into the small intestine (duodenum)
Coordinated movement requires what kind of feedback?
Sensory feedback
Vitamins
Serve as coenzymes in chemical reactions. "Organic" because they contain carbon atoms. Required in small amounts. Necessary for growth, reproduction, and health maintenance. Important for growth and metabolism.
3) Stomach
Serves as a site of storage. Dissolves and partially digests food. Prepares food for optimal digestion and absorption in small intestine. Glands in stomach secrete hydrochloric acid (HCl). HCl dissolves particulate matter in food (except fat). HCl also kills some bacteria that is ingested with food. Enzyme 'Pepsin". Little absorption occurs across stomach wall
Weight Loss- Exercise Guidelines
Should be aerobic in nature. Has to involve big muscles (legs and buttocks). Frequency is the key daily. Should be a minimum of 12 minutes (triggers increase of fat-burning enzymes (bile burns fat)).
Warm Up
Should be relevant to coming activities. Static stretching does not prepare for dynamic activity. For most physiological and psychological benefits, it should be about 10 minutes of light repetitive movement slowly to 60%+ intensity. Training should start short after warm up. Helps autonomic nervous system prepare body.
In exercise- Oxygen uptake
Similar to ventilation in that the increased air flow allows for more gas exchange. Body temperature increases= greater oxygen release from hemoglobin and more extraction. (this is known as the Bohr Effect. Respiration (rate and depth) increases. Heart beats faster, pumping more oxygenated blood to muscles. Lung volume and capacity changes little with training.
SA Node
Sinus node (Sinoatrial node)
Fiber
Soluble and insoluble
Shape
Somatotyping. Roundness=Endomorphy, Muscularity=Mesomorphy. Linearity=Ectomorphy. Various sports require sport-specific body types for achieving optimal performance
The updated Nutrition Recommendations of the scientific review committee suggest the Canadian diet supply:
Sufficient energy to maintain a healthy weight when balanced with physical activity. Energy intakes for adults should not be lower than 1800 kilocalories in order to meet RDA's. No more than 30% of energy as fat and no more than 10% of energy as saturated fat. At least 55% energy as carbohydrates. Less sodium than before is now used. No more tan 5% of energy alcohol or 2 drinks per day (whichever is less), with no alcohol during pregnancy. No more caffeine than the equivalent of 4 regular cups of coffee per day.
Primary Senses:
Taste, smell, hearing, vision, touch
Strain
Tendon or muscle tissue is stretched or torn
Metabolic Pathways to produce ATP
The 3 energy systems operate as a continuum. The following %'s that each energy system contributes during moderate activity: Duration (seconds)= 10s--> 30s--> 60s--> 2m--> 10m--> 30m. Aerobic %= 10--> 20--> 30--> 40--> 85--> 95. Anaerobic %= 90--> 80--> 70--> 60--> 15--> 5.
Recovery
The Supercompensation cycle (after multiple repetitions). Insufficient recovery reduces adaptation "adaptation occurs during recovery". Strength training- should have 1 day rest between subsequent bout of training
Physical Fitness
The ability of the body to adjust o the demands and stresses of physical effort. Physical fitness is thought to be a measure of one's physical health. Set of attributes that people have or achieve that relate to their ability to perform physical activity.
Endurance-Cardiorespiratory
The ability to produce energy through an improved delivery of oxygen t working muscles. Involves the cardiovascular and respiratory systems. The major function of the cardiorespiratory system is to provide oxygen to tissues. Needed for exertion over longer periods of time
Heart Function
The heart contracts in a constant rhythm that may speed up or slow down depending on the need for blood (and oxygen) in the body. The beating of the heart is governed by an automatic electrical impulse generated by the sinus node (the brain of the heart). The sinus node is a small bundle of nerve fibers that are found in the wall of the right atrium. The sinus node generates an electrical charge called an action potential. The actin potential causes the muscle walls of th heart to contract. This action potential travels through the two atria and the two ventricles via the a-v node and the purkinje fibers (allow ventricle to contract). The atria contract before the ventricles contract, which allows for the blood to be quickly pumped into the ventricles from the atria
Maximize Hypertrophy
The load should fatigue muscle in approximately 10 repetitions. 8-10 reps. Greater hypertrophy is possible in mature males because of the presence of androgenic (muscle building) hormones
Aerobic Power
The maximal rate at which the body can take up, transport and utilize oxygen. Expressed as maximal oxygen uptake or maxVO2
4) Motility
The muscular contractions that mix and propel contents of the digestive tract forward. Mixes food with digestive secretions
Nutrition
The science of food and how the body uses it in health and disease
Rehabilitation
Therapist's restoration of injured tissue + patient's participation. Individualized for each athlete
How can we assess the aerobic energy system's?
There are step tests, running tests, swimming tests, cycling tests, treadmill tests, etc.
Mass (BMI)
This is weight relative to height. Kg/Cm^2. BMI > 25= Increased risk of disease. BMI> or = 30 Is designated obese. Three general ranges: 1.Underweight < = 19 2. Healthy or Acceptable weight 20-24.9 3. Overweight (severe and obesity) >30. Useful ratio for men and women aged 20-65. Not for babies, teenagers, pregnant woman, or very muscular people
Skin Disorders
Trapping of moisture and microbes in skin folds.
knee joint
Tibiofemoral joint. flexion/extension. Tibia articulates with the joint but the fibula doesn't
Disadvantages of free weights
Time consuming, often need a spotter, more technique required
Loading
To best understand the biomechanical characteristics of tissue we examine its behavior under physical load. under load a tissue experiences deformation.
Conversions
To convert liters per min to ml/kg/min multiply by 1000 and divide by weight (kg)
Isometric State
When muscle force equals the load, the muscle will not change in length. EX. static positions like plank or wall sit
Cardiovascular Disease
about 80% of deaths are attributed. and could be prevented with a healthy lifestyle.
linear motion
acceleration is directly proportional to the force causing it. F=ma. momentum= mass x velocity
bones
accounts for approximately 98% of stature (height). 15% of body weight in infants, 17% in adulthood, 14% in older adults
synovial joints
allow large range of movement (ex. the knee joint)
Cartilaginous joints
allow limited movement (ex. intervertebral discs)
fibrous joints
allow no movement (ex. sutures of the skull). between vertebrl bodies
mineral trap
bones provide a trap for dangerous minerals like lead
locomotion
bones provide attachment sites for muscles allowing for movement of the limbs
Process
bony projection
sternoclavicular
connects sternum to clavicle. Only joint connecting pectoral girdle to axial skeleton. Strengthened by an intra-capsular disc and extrinsic ligaments. MEDIAL PECTORAL GIRDLE JOINT
Poor posture
carrying things on 1 side
Movement
caused by muscles that must be attached to bone at both ends
The Proteins
contains 4 Calories per gram. Broken down to amino acids. Not as efficient as CHO or Fat for energy. Some produced by body if NOT obtained in diet (nonessential- in diet- amino acids). Some must be obtained in diet (essential- in diet- amino acids). All 20 amino acids must be present for protein production (Contractile protein (actin, myosin) collagen, etc.). Provides structural basis for the majority of body tissues
Type 1- Slow Twitch Fibers
contract slowly, but they continue contracting for a long time without fatiguing. Produce less powerful contractions, but will be able to repeat the contractions many more times before fatigue. Ex. Endurance, swimming. Suited for repeated contractions during activities requiring a force output of<20-25% of max force output
Type 2- Fast Twitch Fibers
contract very quickly but fatigue quickly. Will produce more forceful contractions. Ex. Sprinting, Jumping. Significantly greater force and speed generating capability than slow twitch fibers. Wells suited for activities involving high power
Types of bone tissue
cortical and trabecular
synovial membrane
covers joint cavity. Secretes the lubrication fluid
Rectus Femoris
crosses 2 joint- the hip and knee joints
the body moving vehicles
cycling, wheelchairs, rowing
Improper strength training
decreased ROM, imbalances
Cortical
dense, solid bone, forms outer shell
Polysaccharides
e.g. glycogen and starches (fruits, vegetables, grains. Major source of vitamins, minerals, fiber. Should have high nutrient density. Broken down to glucose (stored as glycogen). Excess stored as adipose tissue
Stabilizers
e.g. when arm internally rotates, the muscle is attached to the humerus and scapula and it will try to move both bones... unless scapula is stabilized. e.g. when hip flexes, the muscles are attached to spine and top of femur and thus back will arch when leg is moved
Motor Unit
each motor nerve innervates many muscle fibers and is called this.
Disadvantages of machines
expensive, less variety, unnatural movement, poor for stabilizers, balance, and coordination
lateral and medial collateral ligaments
extend from femur to tibia and fibula on the outside of the joint
sacroiliac joint
fibrous and synovial
specific KNEE motion about joint
flexion/extension
Functions of trunk muscles
flexion/extension (mild), lateral flexion, rotation, expel contents through colon, for a female- uterus development
specific HIP motion about joint
flexion/extension (sagittal). adduction/abduction (frontal)
specific TRUNK motion about joint
flexion/extension (sagittal). lateral flexion/extension. rotation (transvers)
specific FINGER motions about joint
flexion/extension. adduction/abduction
Periodization
for volume and intensity for tapering and peaking
internal forces
generated by muscles pulling via their tendons on bones, and to bone-on-bone forces exerted across joint surfaces
Sex
given equal hypertrophy there may not be a very big difference between the sexes. Relative versus absolute strength- females tend to have greater adiposity therefore their relative strength is often lower than male of same weight. Generally, for individuals of same size, females will be about 70% as strong as the males. However the muscle tissue is not that different (other than males generally having greater hypertrophy).
Monosaccharaides
glucose, fructose, galactose
the body moving implements and objects
golf, baseball, racquet sports
weight
gravitational attraction between two objects. larger mass= larger gravitational attraction. different throughout the universe. weight is a measure of force. W= M X G
the body moving itself
gymnastics, track, dance
metacarpals
hand 5 bones x 2 hands (#1 is your thumb)
Weight-Loss industry
has become a billion-dollar industry as obesity rates rise. Many fad diets exist. Most of these diets are ineffective and CAN BE HARMFUL.
support
he skeleton provides a rigid frame for support of the soft tissues and organs
the body moving in different mediums
ice, snow, water
velocity
if a body is in a constant state or motion (stillness or movement). Stillness of 0
linear displacement
if forces pass directly through center of mass, they cause linear motion
rotational displacement
if forces pass off center they produce rotational (angular) motion (+ some linear displacement
Shorter stature
if you were overweight as a child. Earlier onset of puberty.
Synapses
impulses cross gaps called these between adjoining nerves
Motor end plate
impulses cross gaps called these to innervate muscle. Impulses arrive at these neuro-muscular junctions
Ligaments
join bone to bone
arthro
joint (arthritis)
Anatomy of synovial joints (consists of)?
joint capsule (ligament), synovial membrane, synovial fluid, hyaline (articular) cartilage
spine
just a spine. that thing
Newton's 2nd law
law of acceleration. 1. linear motion 2. rotational motion
Newton's 3rd Law
law of action reaction
Two atria
left and right --> receive blood from peripheral organs and pump blood into the ventricles (atrium=singular), holding vessel. The right atrium receives deoxygenated blood from the superior and inferior vena cava. The blood moves from the right atrium to the right ventricle and pumps it to the lungs. Blood enters the left atrium via pulmonary veins (veins=towards). The left atrium receives the oxygenated blood from the lungs and pumps it to the left ventricle. The blood is now oxygen-rich and is transported to the entire body via the aorta
hip joints
letter b of the diagram. between proximal femur and the socket (acetabulum) in pelvis. flexion/extension, and abduction/adduction
blood cell production
long and flat bones provide a site for the production of red and white cells and platelets (immune control).
Sedentary life
long periods of sitting/standing, shortening of muscle/ligaments, restricted ROM
Soluble Fiber
lowers blood cholesterol. Slows absorption of glucose
synovial fluid
lubricates the joint
Improper stretching
passive versus active
moveable joints consist of?
pectoral girdle/shoulder, elbow, hand and wrist, hip, knee, ankle and foot
Tachycardia
persistent resting rate >100
posterior deltoid
proximal attachment is lateral spine of the scapula. distal attachment is deltoid tubercle of humerus. function is shoulder (humerus) extension and external (lateral) rotation
ulnar tubercle (brachialis)
pinky side of arm near elbow joint
Over eating
positive energy balance
In exercise
respiration (rate and depth) increases. To meet demands of gas exchange, ventilation from 6L/min to approx. 150L/min. Heart beats faster, pumping more oxygenated blood to muscles. In exercise, we increase the muscle need for O2 which is carried from lungs to muscle via hemoglobin in erythrocytes. Muscle contractions produce by-products that must be eliminated. Anaerobic produces lactic acid, Aerobic needs O2 and gives off CO2 and H2O
What does the trachea branch into?
right and left bronchi that enter the lung. Branch into bronchioles--> terminal bronchioles (conducting)--> alveoli (respiration)
Transverse plane movements
rotation of head, trunk, limbs (internal/external, rotation)
Short Bones
serve as good shock absorbers. (ex. hand and foot)
meniscus cartilage
shock-absorbing fibrocartilage discs
Width Proportions
shoulders relative to hips (androgyny index)
How much physical activity is needed?
significant reduction in risk of heart disease for graduates who averaged 2000 calories expended through exercise per week (300 daily or 400 x 5 days)
What makes up the axial skeleton?
skull, sternum (breast bone), ribs, vertebral column (spine)
sternocleidomastoid
sternum/clavicle/mastoid process. attaches sternum and clavicle to base of skull (mastoid process). flexes neck to chest when all sides contract, rotates neck and head toward opposite shoulder when one side contracts
Kinesiology
study of movement or study of "human motion" as it pertains to "physical activity"
Vastus Muscles (3)
superficial= lateralis and medialis. deep= intermedius
extrinsic ligaments
support the joint and connect the articulating bones
Pulmonary Veins
the one vein that carries oxygenated blood
what does the appendicular skeleton consist of?
the pectoral girdle (chest), the upper limbs, the pelvic girdle (hips), the lower limbs
Center of mass OR center of gravity
the point at which all three planes meet. planes are imaginary flat surfaces that divide the human body
Anaerobic Glycolysis
the primary source of substrates is carbohydrates: Primary dietary source of glucose. Primary energy fuels for the brain, muscles, heart, and liver
What does the release of Calcium do?
the release of calcium from sarcoplasmic reticulum causes molecular crossbridging of actin and myosin
radial tubercle (biceps brachii)
thumb side of arm near elbow joint
Work interval
time it takes to complete a set of exercises or a distance
logos (greek
to discourse
kinein (Greek)
to move
plantar flexion
toes pointed
dorsiflexion
toes up
biomechanics
torque, accelerate, levers, axes
posterior
toward the back of the body
anterior
toward the front of the body
Superior
towards the head, or the upper part of a structure
very efficient slow twitch
trained athletes in endurance desired activities
more efficient fast twitch
trained athletes in fast explosive activities
Improving CR Endurance
1)Continuous Exercise= 50%+ of Max HR, 60%+ of VO2max. CSEP requires (Canadian Society for Exercise Physiology) 150 minutes of moderate to vigorous aerobic activity per week (large muscle groups= walk/jog, swim, cycle) 10 minutes minimum (longer duration=greater stamina). 2) Fartlek Training= combines long distances with intervals. Low intensity combined with bursts of high intensity. 3) Intervals= exercise mixed with rest (W:R)
Storage Fat
Accumulates as adipose. Serves as energy reserve. Cushions, protect organs. Mainly subcutaneous distribution (fat that sits under the skin). Male= 12% and Females= 15% (for periods and babies)
Gas exchange in the alveolus
Carbon dioxide diffuses in the opposite direction, from the carbon dioxide rich pulmonary blood into the alveoli. Carbon dioxide is exhaled out. Deoxygenated blood--> right ventricle--> pulmonary artery--> lungs--> oxygenated--> pulmonary veins--> left atrium
Body weight is influenced by:
Energy expanded through physical activity. Energy gained through dietary intake. Energy is measured in the form of Calories
Regular Moderate Physical Activity
Decreases risk of dying from heart disease, diabetes, colon cancer, and high blood pressure. Healthier bones, muscles, joints. Reduces symptoms of depression and anxiety, improves mood, and enhances ability to perform life's daily tasks. Promotes healthy body composition. Promotes self-esteem.
Soleus
Deep, sits right on the bone. Proximal attachment: posterior proximal tibia. Distal attachment: calcaneus. Function: foot plantar flexor
Type of Activity
Demand for energy. I.e. sprinting vs. gardening. Demand for energy system to produce what is necessary
Hydrostatic
Density= mass/volume. Measure the volume of water or air displaced. But have to correct for: 1.air in the lungs (residual volume) 2.air in the GI tract
What Exercise Does?
Depresses appetites. Maximizes fat loss and minimizes loss of lean muscle tissue. Burns high number of calories and increases metabolic rate. Changes way body handles fat
Muscles need energy in order to contract:
Energy from sun --> to plants --> to animals. Energy stored in high energy phosphates primarily adenosine triphosphate ATP. All biological (living) processes require the transfer of bound (potential) energy into free energy. Energy can be transformed between many different forms- solar, thermal, chemical, electrical, mechanical
Fuels used for various exercise levels:
Energy from sun to plants to animals= carbohydrates (CHO), fats, proteins (proteins are mainly body's building blocks). At rest= CHO and fats used 50:50 for energy. Max short duration exercise= nearly all CHO. Mild to severe exercise= more CHO than fat. Prolonged less intense exercise= more fat.
Human Energy Production
Energy in the human body is derived from the breakdown of complex nutrients like carbohydrates, fats, proteins. The end Result of this breakdown is production of the ATP molecule. ATP provides energy necessary for body functions
Energy Measurements
Energy is expressed in "kilocalories". 1 kilocalorie= 1000 calories. Kilocalorie= Calorie. 1 kilocalorie= heat required to raise the temperature of 1kg of water 1C. An average person requires approximately 2000 kilocalories per day
Tissue Types
Epithelial, Muscle, Connective, Nervous. Each type of tissue possess unique mechanical characteristics
Cancers
Estrogen production by fat cells. Excess energy intake increased tumors.
Relative Max VO2
Expressed in relation to mass (expressed in kilograms). Accounts for differences in mass. Units used are ml/kg/min. Relative VO2= Absolute VO2/ Mass (kg)
Review Endurance Muscle by FITT
F= 2-3x/week I= <80% RM or more than 10 reps T= slow contractions, light resistance long time T= same as strength, likely more calisthenics (body weight)
Dynamic
Movement
Sesamoid Bones
Oval, pea-like and found in tendons. Often function as a pulley. Includes patella (knee cap)
Shin Splints
Pain along inside tibial surface. Involve pain and inflammation. NO disruption of cortical bone.
1) Digestion
Processes that dissolves and breaks down food into molecules that can be absorbed by the body.
Healing Phases
Response: 2-4 days Response: hrs. - 6 weeks Response: 3 weeks- years
Grade 1
Slightly stretched or torn; few muscle fibers
Muscle Function forms the basis of these Physical Components:
Strength, power (speed strength), flexibility, muscular endurance
Benefits of Exercise
Strengthens the heart, improves endurance, provides a means of managing stress, helps prevent osteoporosis, burns Calories, increases metabolic rate.
Skeletal Muscle
Striated. Voluntary. Connects bony segments via tendons (allows levers to move about axis). Repeated contractions leads to fatigue. Ex. biceps
Effects of Training on Stored PC System:
Training does little to increase capacity of anaerobic alactate system. Interval training may be able to increase CP stores slightly. Sprint training may be able to influence resting CP and ATP stores
Concentric State
When muscle force exceeds the load, the muscle will shorten. EX. the up phase of shin ups and bicep curls. Least force production
bones structure facts
is stronger than the hardest wood, brick or concrete. Has a tensile strength equal to cast iron, yet is three times lighter and many times more flexible. Remains elastic up to 3/4 of its breaking strength. Has the capacity to alter shape and architecture to meet loading requirements. Landings in some gymnastic events produce forces as great as 18 times body weight
Screen Time
is the physically inactive, and time of mindless eating
bones metabolic view
is the site of blood formation. Is a basic component of the body's immune system. Provides a storehouse for calcium and phosphate which are essential for many metabolic pathways. It is very important to keep blood levels of calcium within a very narrow range. If blood calcium gets too high or low, never conduction, cardiac and skeletal muscle contraction, and clot formation will all be affected
What are the skeletal attachment point(s) for the pectoral girdle to the rest of the skeleton?
medially= clavicle attaches to the sternum. Laterally= glenoid fossa attaches to your scapula
linea alba
middle of abs
Advantages of Free weights
more variety, less expensive, more natural/functional movement than machines, stabilizers
Myofilaments
myosin and actin (comprise the sarcomere unit
Trabecular
spongy, non dense lattice like inner scaffolding
BMI
weight/height^2. kg/cm^2
MET
Metabolic EquivalenT. 10METs= running 1 km in 5 min 20METs= running 1 km in 3 min.
The term respiration has several meanings:
1) ventilation (breathing) 2) gas exchange (occurs between the air and blood in the lungs and between the blood and other tissues of the body) 3) oxygen utilization by the tissues for cellular respiration
Substrates of the Oxidative Production of ATP
Carbohydrates (glycogen and glucose) and fats (triglycerides and fatty acid)
appendicular skeleton
126 ones in the peripheral skeleton. (27 are in the hand and wrist making this the most complex skeletal organization in the appendicular skeleton)
Physical activity for children
Active enough= expend 8 Kilocalories per kg body weight per day (KKD). E.g. 1/2 hour martial arts class plus walk for total of 1 hour
Opposing Muscles
Antagonists. Has to relax
Water soluble vitamins
B's and C (these vitamins dissolve in the water or fat). Not stored. Excess eliminated in the urine. Dissolve quickly in water, so overcooking fruits and vegetables in water will result in the vitamins being lost to the water.
B Vitamins
Cereals, meats, vegetables, breads, beans, pasta, eggs, nuts. Energy production, formation of RBC's
Bulimia Nervosa
Characterized by continual episodes of bine eating followed by purging. A binge involves eating large amounts of food in a discrete period of time. After a binge, vomiting is induced and/or laxatives are used. May also involve excessive exercise as a form of purging.
Carbohydrate Breakdown and Storage
Complex carbohydrates--> digestive system--> glucose-->blood stream-->circulation of glucose around body--> to both glucose stored in blood AND glycogen sored in muscle or liver
Soft Tissues (1)
Connective tissue tendon, ligament, fascia. Collagen molecular crosslinking increases as we age, thus reduced extensibility.
Mainly Infections Diseases
Tuberculosis, polio, influenza, meningitis, etc.
Anorexia Nervosa Symptoms
Typically, weigh less than 85% of normal weight, dry skin, amenorrhea, reduced bone mass, brittle nails, carotene pigmentation (yellowish appearance of the palms and soles of the feet)
How long do you stretch??
Depends on stretching technique. Progress from 10 sec. at first, to 30 sec. after 2-3 weeks of regular stretching. Increasing from 30 to 60 sec.= only slight increase in benefits. 5- 10 min. total- ok to maintain ROM. 10-30 min. to increase ROM
Nutritional Habits
Development of chronic illness and disease (one extreme) OR promotion of energy and vigor (other extreme)
Diaphragm/Rib
Diaphragm contracts and moves down (flattens out) which causes increase in volume of chest cavity and decrease in pressure (air is "sucked" into lungs). External intercostal muscles contract which causes ribs to elevate, an increase in volume of chest cavity, and a decrease in pressure (air is "sucked" into lungs)
Factors involved in the development of eating disorders include:
Dissatisfaction with body image. Distortions in thinking, perfectionist beliefs, excessive self-criticism, fear of fat, excessive dieting, preoccupation with food.
Controlled Dynamic Stretch
Dynamic movement. Movements that are specific to a sport or movement pattern. Bouncing movement t the end of the stretch must be controlled to prevent injury
Directional Statements within Canada's food guide
Enjoy a variety of foods from each food group every day. Choose lower-fat foods more often. Choose whole grain and enriched products more often. Choose dark green and orange vegetables and orange fruit more often. Choose lower-fat milk products more often. Choose leaner meats, poultry and fish, as well as dried peas, beans, and lentils more often.
Canada Sedentary behaviors
F. When kids do have free time, busy lives and safety concerns mean much of it is spent sedentary. 61% of Canadian parents agree their kids spend too much time in front of the TV or computers
Review Endurance CV by FITT
F= 3-5x/week I= 50-69% MHR; 50-85% VO2max T= 20-60 minutes T= Large muscle groups, continuous activity
Antioxidants
Formed from vitamins. Aid in preserving healthy cells. When the body breaks down fats, or uses oxygen, free radicals are formed. Free radicals can damage cell membranes and mutate genes. Antioxidants react with free radicals to decrease their negative effects. Include vitamins E, C, beta carotene (form vitamin A)
Risk Factors for Heart Disease (Metabolic Syndrome= 5 symptoms)
Hypertension (high blood pressure), obesity at the waistline, high blood sugar, high triglycerides (fats), low levels of HDL (good cholesterol= High Density Lipoprotein)
Mainly Degenerative Diseases
Hypertension, heart diseases, strokes, Type II diabetes, cancer, cirrhosis of the liver, etc.
Progressive Overload-intensity
Increase intensity during same time (same # of repetitions in less time). Increase intensity by increasing rate (more sets, but in less time).
Training Effects:
Increased capillarization and aerobic capacity (more efficient slow twitch)- more blood flow to the slow twitch muscles. Increased motor unit activation of the desired muscle fibers (better at activating our muscles).
Sickness Problems of Excess Fat
Increased coronary disease, increased stroke, increased hypertension, increased diabetes, increased osteoarthritis, gallbladder stones, and skin disorders. Increased cancers, shorter stature, pregnancy risk, increased anesthesia complications, early death.
Effect of Training an Aerobic System:
Increases in aerobic capacity due to: a) oxidative enzyme increase (number, size and efficiency of mitochondria increased (up to 250%)) b) Increase glycogen stores (up to 200% (CHO loading explained)) c) oxygen delivery capacity increased. capillaries increase (5-15%). myoglobin increases (up to 80%) d) Increased triglyceride (fat) stored in muscle cells (up to 150%) and increased use of fat.
Concussions
Injury to the brain. Mechanism: Violent shaking or jarring action of the head, brain bounces against the inside of the skull. Symptoms: confusion, temporary loss of normal brain function. Rest (no such thing as "minor concussion and shaking off")
Unsaturated Fat
Is liquid at room temperature (oil). More desirable, not linked to cardiovascular disease. Unsaturated fats appear to lower blood cholesterol. Also shown to reduce the risk of heart disease. Unsaturated vegetable oils that are hydrogenated (better consistency, reduced rancidity) lead to production of trans fatty acids which increase levels of LDL as much as saturated fats, plus reduce levels of HDL
LDL and HDL
LDL= bad cholesterol HDL= Good cholesterol
Cori Cycle
Lactic acid is taken to the liver to be metabolized back into pyruvic acid and then glucose
Tennis Elbow
Lateral epicondylitits. Affect forearm extensors (attach to lateral epicondyle, extend wrist and fingers). Contributing factors: excessive pronation or supination, gripping racquet too tightly, improper size 3 grip, excessive string tension, excessive racquet weight, topspin, and hitting ball off-center
Type
Mode of activity. depends on motivation or desired adaptation (fitness, sport, etc.) Muscular strength, power, endurance: calisthenics, weight resistance. CR endurance: Walk/run, cycle, swim, machine. Flexibility: dynamic, passive, PNF, partner
What are the skeletal attachment point(s) for the pelvic girdle to the rest of the skeleton?
Medial= the sacrum. Lateral= the femur (assatabulum)
Gofer's and Little League Elbow
Medial epicondylitits. Affects tendons of forearm flexors (attach to medal epicondyle, flex wrist and fingers)
Vitamin D
Milk, egg yolks, liver, fish. Sunlight on skin (converts vitamin to active form): 20-30 mins 2-3x/week. Importance: Maintenance of bones and teeth
3 Metabolic Pathways
Muscle cells store limited amount of ATP. This produces ATP
Circulatory System Neural Drive
Neural control over heart rate is also through the involuntary (autonomic) nervous system which is responsive to: a) emotion changes. b) CO2 and O2 blood levels c) Proprioceptive changes d) etc.
Fast/Slow Twitch Fiber Distribution?
No gender or age difference. Non athlete= 47-50% of each. Distance athletes= 70-80% slow twitch. Sprinters= 30-35% slow twitch
Do muscles always shorten when they are being contracted?
No. They can stay the same length, or they can lengthen.
Circuit Training
Number of stations: usually between 8 and 12. Exercise sequence: Don't involve the same muscle groups group(s) on consecutive exercises. Number of laps: Usually 1-6
Minerals
Numerous functions in the body. 'Inorganic' because they do not contain carbon atoms. Necessary for structural elements (teeth, hormones, muscles), regulation of body functions (muscle contractions, blood clotting, heart function), aid in the growth and maintenance of body tissues, and catalytic action in energy release.
How do we maintain muscle energy supply?
Nutrients must be delivered. Oxygen must be delivered. By-products must be removed.
Oxidative Formation of ATP (aerobic)
Occurs in mitochondria of muscle cell (about 300 per cell-increased with training). glycogen (plus fats) to ATP, no lactic acid. 18 times more ATP per unit of glucose than anaerobic processes. Yields 36 ATP per glucose molecule
Frequency
Of a workout sessions. e.g. how many workouts per week. Increase frequency of workouts per week: Strength- 1x, 2x, 3x. CR endurance- 3x, 4x, 5x
Cerebral Cortex
Plans and initiate voluntary motor activity (motor cortex)
Prediction of Max VO2
Predictions based on the linear relationship between heart rate and workload can be made over a given workload range. With increasing workload, heart rate increases to a maximum that corresponds to a maximal oxygen consumption (max VO2)- until plateau
Blood pressure
Pressure blood exerts on walls of vessels. Systole and Diastole. Needs to be lower then 144/94 and heart rate has to be less then 100
Warm up helps to physiologically prepare body by:
Raises temperature in muscle which increases enzymatic efficiency. Raised temperature also has positive effect on connective tissue extensibility. Joint mobilization has positive effect on muscles and connective tissue crossing it (less resistance)
During exercise respiratory response
Receptors in aorta and in carotid arteries are sensitive to partial pressures of CO2 and O2 and also low pH (acidity) of blood. These receptors send signals to brain (medulla) which sends signals to diaphragm and intercostal muscles. Recall CV response= increase in heart rate
What are the four quad muscles?
Rectus Femoris, vastus lateralis, vastus medialis
Physical Activity and Health
Regular moderate physical activity provides substantial benefits in health and well-being for those who are not physically active. For individuals who are moderately active already, greater health benefits can be achieved by increasing the amount of physical activity.
Diastole
Relaxation. Ventricles relax and fill with blood. Indicates ease of blood flow to limbs. Average= 80 mmHg. Changes little during exercise
Endurance-Muscular
Repetitive contractions result in metabolic adaptations to supply a continuous supply of energy thus increased number of mitochondria, increasing stored glycogen and fats, increasing aerobic enzymes especially for fat metabolism, thus conserving muscle glycogen, and increased capillaries
Endurance-Muscular (Relationship)
Resistance= 100% --> 95% --> 90% --> 85%--> 80% --> 75%...... Rep Max= 1 --> 2-3 --> 5-6 --> 7-8 --> 10-12 --> 12-16
Proprioception (3. Joint Capsule Receptors- Several)
Senses movement/compression of joint capsule. Sensory impulse also sent to cerebellum
Types of Human muscle Tissue:
Skeletal muscle, cardiac muscle, and smooth muscle
Heart (structure and function)
Structure= chambers, heart tissue blood supply. Function= neural drive, hemodynamics
what are the three salivary glands in the head
Sublingual, submandibular, parotid
Disaccharides
Sucrose, maltose, lactose
Power
The maximum force a muscle can generate in minimum time (rate of force development). Speed strength or explosive strength. Important for performance in activities that require mastering quick movements. EX. sprinting, jumping. Integration of speed and strength "high rate of muscular contraction". Integration of myogenic and neurogenic
Plyometric
There is a complex contractile state when the muscle is quickly stretched (eccentric) just before it is quickly shortened (concentric) which is referred to in the text as plyocentric. Training using this complex format is termed plyometric training. (EX. box jumps, bounding). The 'Stretch Reflex' is key. Involves a 'Pre-stretching' of the muscle to initiate the Golgi tendon organ reflex. Plyocentric training can result in functional strength gains beyond those that can be achieved through strength training alone
Calisthenics/Non weights
Using your body as resistance (pushups, chin-ups). Instability devices (bosu ball). Partner resistance (Partner press). Advantages: more variety, less expensive, natural/functional movement, better for stabilizers, balance, relies greatly on relative strength, and can specialize
Does increasing strength, increase muscular endurance?
Yes
Machines vs. Free Weights
Your muscles may not know the source of resistance you are using, but your nervous system does. Free weights=real/functional Machines= fake/contrived
what is the Scapula made up of?
acromion process, Supraspinous fossa, spine of the scapula, Infraspinous fossa, glenoid fossa
distal and proximal
also used for the beginning or ending parts of a structure
amylase
an enzyme that catalyzes the breakdown of carbohydrates. (From the salivary glands) denatured in stomach, reintroduced in pancreatic secretions in duodenum.
internal oblique
attaches linea alba downward to lateral crest of pubis and ilium. function is trunk flexion, rotation, and pelvis stabilization
Sarcoplasm
cytoplasm (nuclei) in a muscle cell
sagittal plane (median plane)
divides body into sides. linear movement of body= walking, lunging (forward and backward). rotational movement would be front walker, backflip
Transverse Plane (horizontal plane)
divides body into top and bottom halves. rotational movement would be log roll, jump full
Phalanges
finger bones (14). 3 per finger except the thumb which only has 2
biomechanically
how motion is generated. Examines the internal and external forces acting on the human body and the effects produced by these forces
Skeletal Muscle (smallest to largest)- Voluntary:
myofibril --> muscle fiber --> muscle fiber bundle --> muscle
advantages of machines
relatively safe and easy to use, less time consuming, easy to isolate muscles
what is rotational movement influenced by?
the force. and the distance force is applied away from the center o mass
off center forces
the further off center the force the greater the rotation and the less the linear displacement
The red blood cell
transport oxygen from lungs to tissues. Single red blood cell or erythrocyte
Types of essential nutrients
Carbohydrates, fats, proteins, vitamins, minerals, water
the body moving implements
racquets, bats, sticks
Types of Fibers
Type 1- Slow Twitch Fibers. Type 2- Fast Twitch Fibers.
Girth Proportions
Hip relative to waist
Positive Effects of Strength
All strength gains increase tendon strength, bone strength (density and architecture). All muscle mass gains increase Resting Metabolic Rate. Functionally, it is better to train chains of muscles rather than isolated muscles. Functionally, it is better to train movement patterns
Reversibility
Also referred to as detraining: partial or complete loss of training adaptations due to insufficient training (load/stress). Cessation due to choice, seasonal timing, injury. Results in performance declines. Depends on individual fitness level, those who have greater fitness level before interruption are more resistant to declines
Neural Reflex (Stretch Reflex)
Fast stretching elicits stretch reflex. But most sport movement is dynamic, thus we must learn how to stretch dynamically in a safe manner. Solution- controlled dynamic stretch
Weight Gain
Calories consumed>Calories expended. Calories consumed beyond the body's needs are stored as fat. Weight gain occurs when energy consumed exceeds energy expended through physical activity.
Tendinitis
Improper technique, Excessive repetitive motion, age (loss in elasticity). Inflammation of tendon as a result of a small tear in the tendon. Symptoms: Pain (aggravated by movement), tenderness, stiffness near joint
Increased Strength
Can be increased via myogenesis, the development of muscular tissue. If you stress the muscle to a level greater than the habitual level, it will adapt to this stress or stimulus. It will increase the amount of contractile proteins (actin, myosin) in the myofibrils (HYPERTROPHY). Increase in the size or the density of fibers, not number. Cal also be increased via neurogenesis= increasing the neural signals to the muscle done by concentrating on high speed or high force contractions
New Canadian Statistics
Canada offers numerous activity opportunities and programs, yet our youth are still inactive. 62% of kids are driven to school.
Joint Angle
Changes the length of muscle fibers. Stretched versus shortened muscles. Maximum force changes as joint angle changes. If we want maximum force at all angles, we must use variable resistance (different resistance at different angles).
Cerebellum
Coordinates complex motor patterns
Digestive System
In order for muscles to contract, energy is needed in the form of ATP which is dependent on the supply of nutrients (glucose, fat) to the muscle. Also, muscles expand in diameter (hypertrophy), and grow longer (growth). These processes need building blocks derived from nutrients
Eating and Resting
In order to function effectively body must receive: Proper nutrient, Adequate rest. Avoid over-training and lack of sleeping
Production and By-products of Anaerobic Glycolysis
Products (per molecule of glucose)- 2 molecules of ATP. By-product (per molecule of glucose)- 2 molecules of lactic acid. Lactic acid is used to store pyruvate and hydrogen ions until they can be processed by the aerobic system
Intensity
Workload or work rate (%VO2, kg/mi, mph) or volume= overall consumption (kcal, KJ produced, miles in a workout). Increase number of repetitions, increase number of sets, increase number of exercises, increase distance or mileage.
Progressively Overload
Progressively higher training demands enable people to adapt their physical and neural functions to increase performance capacity. To ensure that muscles are being adequately overloaded, resistance should be periodically increased
Static Stretching
Easy stretching- move slowly into the stretch and apply only a steady, light pressure. Increase intensity of the pressure and continue to "stretch by feel". Increase pressure further- hold for 10-30 seconds. Good for tissue elongation (passive ROM). If you want tissue elongation and tissue strengthening (active ROM) contract agonist while stretching antagonist (stretch plus strength training)
Warm up Helps to Psychologically prepare body by
Transitions "mental set" (inactivity to activity). Allows mental prep., thought blocking etc. Allows ' focus' on technique and effort needed for hard training. Mental rehearsal for complex skills.
Review Power by FITT
F= same as strength 2-3x but need maximal recovery I= High, temp fast, 30-80% RM T= until completion, tempo likely slow T= Plyometric, speed/agility Measures: Speed tests, maximal exertions in minimal time
Strength by FITT
F=2-3x/week I= 60-100% 1RM T= until completion, temp likely slow T= calisthenics, free weight, machines Measures: girths-size of muscles, 1RM
Progressively Overload- Enhancing Fitness
FITT Principle
Anorexia Nervosa
Failing to eat an adequate amount of food to maintain a reasonable body weight. Avoidance of food. Engaging in excessive vigorous exercise
1) Salivary Glands
Digestion begins in the mouth. The mechanical breakdown of food. Three paired salivary glands in the head. Saliva contains mucus that moistens and lubricates food. Saliva also contains " amylase"
Review Flexibility by FITT
F= 3+ times per week (when warm) I= to feel a stretch (or as per strength for active flex) T= 10 sec minimum, 30 sec+ for increased ROM T= active and passive, PNF, ROM specific to activity
Dislocations
Great enough forces push the joint beyond its normal anatomical limits. Joint surfaces come apart. Subluxation: when supporting structures (ligament) are stretched or torn enough, bony surfaces partially separate. Most common= fingers (used the most). Can become chronic.
Specifics of Power
Greater internal force= greater ability to overcome external resistance. Greater internal force= faster acceleration. More cross-bridging. The higher the external resistance to be overcome, the more important the maximal strength for power performance
Bohr Effect
Greater oxygen is released from hemoglobin and more extraction because the body temperature increases.
Waist to Hip Ratio
Gynoid (pear) shape for females. Android (apple) shape for males. Excess abdominal fat= increased risk of: Coronary disease, Hypertension, Type II Diabetes, etc.
Ways of Assessing Body Composition
Height/weight charts (used by insurance companies), BMI, BMI Nomogram, Waist to Hip Ratio, Waist girth, Hydrostatic, Air Displacement (Bod Pod), Bioelectric Impedance, Dual energy X-ray Absorptiometry (DEXA), Skinfold thickness,
Cool Down
Helps all systems return to less elevated state. If accompanied by mild exercise and movement it can also facilitate recovery. Mild stretching can alleviate muscle soreness. Extended stretching can increase Range of Movement
Fad Diets
High-protein, low-carbohydrate diets. High-carbohydrate, low-protein diets. Limited food choice diets.
Saturated
Hydrogen atoms instead of double bonds between carbon atoms. Contains glycerol and concentrated fatty acids, found mainly in animal products, coconut oil. High intake associated with elevated cholesterol, particularly LDL's. Cholesterol, needed for synthesis of hormones and Vitamin D, is produced by body, not needed in diet
Excess fat in our society
Increases in overweight population. In past decade U.S. average weight of adults has increased by 15 pounds.
Enhancing Strength
Increasing firing frequency. Recruit more motor units. Synchronize the firing of motor units. Reduce inhibitory firing. Improve inter-muscular coordination. Utilize stretch reflex immediately prior to movement
More Proteins
Individual sources of protein are "complete" if they supply all nine essential amino acids. Complete protein sources include animal products such as meat, cheese, fish, eggs, poultry and milk. Essential for regulating metabolism (enzymes, hormones, etc.). Important in growth and development
Inflammatory Response Phase
Inflammation begins at the time of injury. Signs: redness, swelling, pin, increased temperature, loss of function. Treatment: Protect, Rest, Ice (cryotherapy- decreases swelling, bleeding, pain and spasms), Compression (decreases swelling), Elevation (Decreases swelling). PRICE
Overview of PC
Primary Energy Source: Stored ATP, CP. Duration of activity: 7-12s. Sporting Events: weight lifting, high jump, long jump. Advantages: produce very large amount of energy in a short time. Limiting Factors: initial concentration of high energy phosphates (ATP, PC)
What is Fitness
Is multidimensional; physical, emotional, social, and intellectual components. I the ability to adapt to the demands and stresses of physical efforts. Represents one's functional readiness and level of effectiveness
Dislocation of the Shoulder
Most mobile therefore, most unstable joint. Categories of dislocation: partial (subluxation), complete. Most common: head of humerus slips anteriorly, falling backwards on extended arm. Symptoms: swelling, numbness, pain, weakness, bruising. Capsule and/or rotator cuff tears. brachial plexus injury. Require medical treatment to relocate head of humerus back to glenoid fossa.
The Aerobic Oxidative System Overview
Primary energy source: glycogen, glucose, fats, proteins. Duration of activity: >3min Sporting Events: walking, swimming, jogging Advantages: large output of energy over a long period of time, removal of lactic acid. Limiting Factors: Lung function, max. blood flow, oxygen availability, excess. energy demands
Overview of Anaerobic Glycolysis
Primary energy source: stored glycogen, blood glucose. Duration of activity: 12s- 3min. Sporting Events: 800m, 200m swim. Advantages: ability to produce energy under conditions of inadequate oxygen. Limiting factors: lactic acid build up, H+ ions build up (decrease of pH)
force
required to change motion. is initiated by the body. any cause (push or pull) that produces a change or the state of motion that is, any cause that changes the acceleration of a body
Soft Tissues (2)
Muscle Tissue. Contains lots of connective tissue around each fiber, each bundle, etc. Muscle cells adjust their normal length to get 'optimal' overlap of actin/myosin in the habitual 'resting state'. Muscle cells eliminate or add sarcomeres to ends of muscle fiber. This is the same process as growth (bones grow, and stretch muscles which then add sarcomeres, an lengthen.
Efferent Impulse
Muscle contraction needs neural drive voluntary contraction. Starts in motor cortex of cerebrum. Modified by sensory info via cerebellum, (& thalamus, basal ganglia, etc.). Cross over in medulla, down a specific spinal tract, along a spinal nerve, via a motor unit to specific muscle (COORDINATING MOVEMENT)
Contraction-Circulation-Respiration
Muscle contractions need oxygen to continue beyond the anaerobic stage. 99% of O2 that is transported in blood is chemically bonded with hemoglobin in the red blood cells. (O2 disassociation from hemoglobin with physical exertion.)
The Relationship between Maximal Strength and Power
Muscle fibers increase in diameter in response to high-resistance training. Development of maximal strength through increased intra-muscular coordination. Therefore, maximal strength training can be beneficial to the development of power
Vitamins and Minerals
Needed in small amounts. Essential component to good health. Consumption of too little or too much can have detrimental effects. To ensure adequate intake, eat a balanced diet with variety.
Proprioceptive Neuromuscular Facilitation (PNF)
Often two person technique (not always). Involves contracting the stretched muscle (which puts additional stretch on tendons). Disadvantage- needs experienced partner and supervision to avoid injury due to overstretching
Gastrocnemius
On top f the soleus, near the skin. Proximal attachment: (crosses two joint, knee and ankle) Posterior (medial and lateral) distal femur. Distal attachment: Calcaneus. Function: foot plantar flexor and knee flexor.
Carbohydrates
Primary source of energy (60% of daily Calories). Three groups based on the number of saccharides. Monosaccharaides and disaccharides are considered sugars. Polysaccharides are considered starches. CHO contains 4 Calories per gram. Broken down to glucose. Most readily available fuel for muscles. Preferred fuel- anaerobic. Stored as muscle and liver glycogen. CHO stores can be depleted quickly
Oxidative Formation of ATP
Primary source of energy for the exercise performed at low intensity. Energy yield from 1 molecule of glucose is 36 ATP molecules. Energy yield from 1 molecule of fat up to 169 ATP molecules. By-products include carbon dioxide and water
Kreb's Cycle
Production of ATP in the mitochondria of cells (muscle cells in his case). Using CHO, fats (protein) and oxygen. While giving CO2 and H2O as byproducts
Supraspinatus
Proximal attachment: Supraspinous fossa of scapula. distal attachment: superior (top of) humerus. function: abducts humerus
Forearm Supinator
Proximal attachment: also lateral epicondyle of humerus. Distal attachment: medial, proximal radius. Function: supination. Recall: the biceps brachii is a strong supinator
Forearm Pronator
Proximal attachment: also medial epicondyle of humerus. Distal attachment: lateral, proximal radius. Function: Pronation
Brachialis
Proximal attachment: anterior distal humerus. Distal attachment: anterior proximal ulna (ulnar tubercle). Function: elbow flexion
Brachioradialis
Proximal attachment: anterior distal shaft of humerus. Distal attachment: lateral distal radius. Function: elbow flexion
Serratus anterior
Proximal attachment: anterior medial border scapula. Distal attachment: anterior ribs 1-8. Function: scapular stabilization, and shoulder protraction
Trapezius
Proximal attachment: base of skull to T12 vertebra. Distal attachment: spine of the scapula. Function: scapular stabilization. upper- shoulder elevation (neck extension), middle- shoulder retraction (scapular adduction), lower- shoulder depression
Hamstrings (4)
Proximal attachment: ischial tuberosity. Distal attachment: Posterior medial and lateral proximal tibia. Function: hip extension and knee flexion
Hand and Wrist Extensors
Proximal attachment: lateral epicondyle of humerus. Distal attachment: carpals, metacarpals. Function: Hand and wrist extension
Triceps Brachii
Proximal attachment: long head- inferior to glenoid fossa, short head- humerus (posterior shaft). Distal attachment: Posterior proximal ulna. Function: Elbow extension and shoulder extension
Gluteals (3)
Proximal attachment: outer surface of ilium and sacrum. Distal attachment: lateral and posterior proximal femur. Function: Hip extension (maximus), pelvis tilt backward, and hip abduction (medius and minimus)
Adductors (5): (inside of thigh)
Proximal attachment: pubis. Distal attachment: medial femur. Function: hip adduction
Biceps Brachii
Proximal attachment: scapula (superior to glenoid fossa), and scapula (coracoid process). Distal attachment: anterior proximal radius (radial tubercle). Function: elbow flexion and shoulder flexion, supination
Maturation- Remodeling Phase
Remodeling or realigning of the scar tissue. Treatment: More aggressive stretching and strengthening (to organize the scar tissue along the lines of tensile stress). Include sport-specific skills and activities
Fibroplastic Repair Phase
Repair and scar formation. Granulation tissue fills the gap. Collagen fibers are deposited by fibroblasts. Signs seen in the phase1 subside. Treatment: Rehab-specific exercises (restore ROM and strength), Manual Massage therapy and ultrasound (help break down scar), Protective taping and bracing
Pancreas
Secretes digestive enzymes into small intestine. Secretes an alkaline fluid mainly of bicarbonate ions. The alkaline fluid counteracts the acidity of the contents of the stomach to protect the small intestine. Alkaline substance also maintains an optimal pH range for enzymatic functions.
Weight loss- dietary guidelines
Select foods with quality calories. Low calorie, high-nutrient foods. Reduce amount of fat in the diet (use low fat milk products). Reduce amount of simple refined sugars in diet. Eat a high fiber diet. Select fruit group: high in vitamins and fiber, low in calories. Select dark-leafy and yellow-orange vegetables daily. Fluid intake-better high than low. Limit intake of alcohol. Salt intake limited to that occurring naturally. Eat 5-6 smaller meals (rather than 2-3 larger). Cook and serve small portions (invite 2 friends, eat same meal). eat slowly.
Proprioception (1. Muscle Spindle)
Senses stretch in muscle. Very sensitive to rate of stretch. Stretch reflex (Myotatic)- stretched muscle causes reflexive contraction of muscle being stretched. Sensory impulse also sent to cerebellum.
How much Intensity??
Slow, relaxed, controlled and relatively pain-free movement (mild discomfort). If you want active ROM- contract agonist while stretching antagonist (strength training)
Individuality
The same stimuli will have different response in different individuals. hereditary/genetics, maturity/size, nutrition, level of fitness, rest/sleep, motivation. stage of growth/development, injury history, strengths/weakness, time of year/season, training environments
The Conduction Zone
The set of anatomical structures in which air passes before reaching the respiratory zone. Air enters through the nose and or mouth, where it is filtered, humidified, and adjusted to body temperature in the trachea (windpipe). The trachea branches into the right and left bronchi that enter the lung and continue to branch into smaller and smaller tubes called bronchioles and finally the terminal bronchioles. The whole system inside the lung looks similar to an upside-down tree that is commonly called the "Respiration tree".
SAID Principle
Specific Adaptations to Imposed Demands (stimuli or stresses)
Health is:
Specific to person's life, it is personal. Dynamic, ever-changing process. Holistic, not simply the absence of disease. Related to quality of someone's life. Multidimensional. Related to person's ability to cope with the challenge of change
Be specific as to...
Speed of movement, contractile type (concentric, isometric, etc.), movement pattern (neural patterns), energy system (anaerobic, aerobic), Mode of training (bike, row, run), sport/performance requirement
Afferent Impulse
Starts in receptor (pain, stretch, heat, etc.) Via specific spinal tract, cross over in medulla, to sensory cortex with offshoots to cerebellum, if signal is of sufficient magnitude, it will illicit a spinal reflex. Monitors conditions both inside the body and in the external environment
Breakdown of Glucose (or stored form glycogen)
Starts when the reserves of high energy phosphate compounds fall to a low level. Anaerobic breakdown of glycogen or glucose (transfer bound energy from glucose to rejoin P to ADP). Occurs in sarcoplasm of muscle cell. Provide energy as long as stores remain 20 seconds to 3 minutes. Accumulates lactic acid. Also called anaerobic lactate system. At this moment, practically every cell on earth is burning glucose as a prelude to both anaerobic and aerobic respiration.
Simple Fracture
Stays within the surrounding soft tissue
Vessels (structure and function)
Structure= arteries, veins, capillaries. Function= vasodilation, vasoconstriction
3) Absorption
Uptake of digested molecules across a layer of cells lining the gastrointestinal wall. Molecules enter the blood (hepatic portal system) or lymph to be distributed to cells.
Another way of expressing oxygen uptake
VO2 (resting metabolic rate) on average is about 3.5 ml/kg/min. This is conveniently called 1 MET
Absolute Max VO2
VO2 is expressed as a volume per unit time (liters/minute). VO2 is positively correlated with muscle mass. Absolute max VO2 is useful for within group comparisons (group members with comparable mass). Its use is limited when comparing two groups that differ in mass or body composition
Absolute Values
VO2 or VO2max. A large person will always have larger values than a small person. To make these relative to a person's actual body size we must divide by body weight.
Isokinetic
Variable resistance, same speed allows muscle to maximally contract through full range. Scientific isokinetic dynamometers match their resistance to muscle forces therefore, limb moves at a constant rate
When making food choices, consider:
Variety; balance; and moderation
Redistribution of blood happens by what?
Vasodilation and vasoconstriction
Adaptation to Training
You can expect a training adaptation if you exercise frequently at a level greater than normal habitual level. In other words, you must stress or "load" your body's tissues. Restoration is usually to a higher level than before. This is also called compensation or super compensation. To get continued adaptations you must progressively increase you "loading"
external forces
acting from without, such as the force of gravity or the force from any body contact with the ground, environment, sport equipment, or opponent
Measuring Cardiorespiratory fitness
aerobic power/aerobic capacity. Field tests. Step tests
Needs for nutrients will differ according to:
age, body size, gender, activity level, individual variation. No 2 people are exactly alike, therefore, everyone will have individual requirements
Which is first?
always recruit Slow Twitch first, have to ask the fibers to innervate and recruit to Fast Twitch
Causes of human motion?
anatomy/physiology and biomechanics
Eating Disorders
anorexia nervosa, bulimia nervosa. Eating disorders also occur in male and female athletes
Transversus abdominis (3rd layer deep)
attaches linea alba to lower ribs, crest of ilium and to spine. function is that it compresses abdomen and it is a spine and trunk stabilizer.
Example of volume in CR endurance training
increase mileage, increase number of laps, increase number of lengths, increase number of steps
extension
increases the angle between two bones at a joint
Superficial
near the surface of the body
anatomical position (reference position)
standing/facing forward/arms at sides. palms upward, thumbs outward
Proprioceptive System
tells us where our body parts are relative to our body. In muscle, tendon, joint capsules
anterior deltoid
proximal attachment is the lateral clavicle, distal attachment is the deltoid tubercle of humerus. function- shoulder (humerus) flexion, and internal (medial) rotation
Latissimus Dorsi
proximal attachment to bottom 6 thoracic vertebrae, all lumbar vertebrae, and sacrum. distal attachment- pass under arm to the lip of bicipital groove. function- horizontal abduction of humerus, bringing arm down from overhead (in extension or adduction), and internal (medial) rotation of humerus
Middle Deltoid
proximal attachment to lateral clavicle, acromion process. distal attachment to deltoid tubercle of humerus. function is shoulder (humerus) abduction
Pectoralis major
proximal attachment to sternum and clavicle, distal attachment to lip of bicipital groove of humerus. function is horizontal adduction of humerus, bringing arm down from overhead (in extension or adduction) , and internal (medial) rotation of humerus
infraspinatus
proximal attachment: Infraspinous fossa of scapula. distal attachment: posterior (proximal) humerus. function: adducts humerus, and lateral rotation of humerus
Subscapularis
proximal attachment: subscapular fossa scapula. distal attachment: anterior proximal humerus. function: adducts humerus medial rotation of humerus
inside a phalange
proximal, middle, and distal phalanx
to walk
push backward, increase ground reaction forces
to jump up
push down to increase ground reaction forces
to spring
push into the wall, increase ground reaction forces
Hippocrates
2500 years ago was an advocate of medicine balls made of animal skins in rounded form, stuffed with sand, as a means of injury rehabilitation and prevention
Fast Twitch (Type 2)
50 milliseconds to reach peak. Fatigue quickly. Innervates approximately 500+ muscle fibers (larger neurons). Thus generate greater force than slow twitch. White fibers, large diameter, and dense packed myofibrils "glycogenic"
At rest
50% of blood to liver and kidney and 15% of blood to muscles
Weight Stability
Calories consumed= Calories expended. The situation depicts a balanced energy equation- a stable weight is achieved.
Aerobic (Oxidative) production of ATP
The most important energy system. Primary source of energy (70-95%) in exercise lasting longer than 10 minutes provided that: a) working muscles have sufficient mitochondria to meet energy needs. b) sufficient oxygen is supplied to the mitochondria. c) enzymes or intermediate products do not limit the Kreb's cycle
Principles of Circuit Exercise Programs
The number of exercises per muscle group depends on: The training effect be achieved, the desired volume of work to be complete during a training session, The desired intensity of effort, the structure of the program. A circuit may include running laps between stations. The effect of this type of training is the development of both muscular and cardiorespiratory fitness
The Relationship between Maximal Strength and Muscular Endurance
The number of repetitions that can be performed against a high-resistance is dependent on maximal strength. That is, the greater an athlete's maximal strength, the greater the muscular endurance at a particular load
Relative Strength
The proportion of maximal strength to body mass. Important to athletes classified by weight, or athletes who must overcome their own body ass. Relative Strength= maximal strength/body mass. EX. gymnastics, wrestling. Can also be gained by increasing strength and stabilizing body mass
Canada's Food Guide to Healthy Eating
Translates nutrient recommendations into a food group plan. A guide to ensure a balanced intake of essential nutrients. Meets the needs of all Canadians 4 years of age and older. Aimed at the general population
Vitamin E
Vegetables, cereals, bread, liver, beans, vegetable oils. Importance: aids in formation of RBC's, protects other vitamins ("anti-oxidant").
Vitamin K
Vegetables, liver, cereal. Produced in intestines by bacteria. Importance- Blood clotting.
Capillaries
Very important. Increase with training because more muscle needs more blood flow. Allow for the exchange of oxygen and nutrients from the blood to muscles and organs. Allow blood to pick up the waste products and carbon dioxide from metabolism. Gas exchange happens
Arterial System
Vessels that carry blood away from the heart are called arteries. Arteries branch into smaller and smaller vessels called arterioles. Arterioles branch into even smaller vessels called capillaries
Tips to improve iron intake/absorption
Vitamin C. Animals products are better. Tea, caffeine impairs absorption. Cooking in iron pots
Muscles are driven by neural impulses which can be:
Volitional. Reflexive.
2) Mouth and Throat
Voluntary swallowing initiated in the posterior mouth. The bolus of food moves to the pharynx. Involuntary swallowing occurs in the esophagus
Functions of head and neck muscles
maintain a neutral head position, permit a wide range of movement
rotation motion
rotational acceleration is proportional to the torque
can we measure inertia?
yes! it is how much matter (mass) a body has.
What also has its own heart rate?
your thumb
Injury Prevention
Continuous contractions tightens and shortens muscles, thus more vulnerable to injury. Protection from common soft-tissue injuries (sprains, strains, tears). Decline in flexibility may cause poor posture leading to joint pain and backaches (etc.)
Grade 2
Moderately stretched or torn, more muscle fibers
New Canadian Statistic (children)
Moderately-to-vigorous 60 min/6 days. 7% actual when using accelerometer
Pregnancy risk
More difficult delivery
% Canadian Adults abdominal obesity
More of a concern then BMI. Taken from waist circumference. 1981= 11% 1988=14% 2007-09= 36%
Collagen
Most abundant protein in the bod. Gives bone its characteristic flexibility and contributes to its ability to resist pulling and stretching forces. With aging, collagen is lost steadily and bone becomes more brittle. Collagen is the main component of ligament and tendon
Body Composition
Most common analyses is the 2 component model of the body. 1.Lean body mass and 2.Fat body mass
The Loading Model (load-recovery-adaptation)
repeated load and recovery cycles= adaptation. Over time and repeated stresses, the body will adapt to the level of stress: Previously difficult challenges become less difficult. For this reason, progressively challenge the body.
Age
there is generally reduced strength in the population post age 30 (sarcopenia and osteopenia). Diminished strength and balance is associated with muscle loss. This may lead to falls and bone fractures. Falls and fractures are a major cause of age-related disabilities
The Digestive System
Composed of numerous structures and organs that work together. The digestive tract forms a continuous route from mouth to anus. The contents of the digestive tract are actually part of the external environment until absorbed through the intestinal wall.
Ultimate Failure
Macro- or completes failure (torn ligament). Tissue becomes completely unresponsive to loads
Muscle Bulk for flexibility
can limit movement
specific SHOULDER motions about joint
flexion/extension. adduction/abduction. medial rotation/lateral rotation. horizontal adduction/abduction. circumduction
