Proprioception
The body's ability to to sense the relative position of adjacent parts of the body
Ex: when walking our feet give us proprioception
... [Show More] about the type of surface we are on.
Mechanoreceptors
specialized structures that recognize pressure in tissue and transmit signals to sensory nerves.
Muscle Spindles
sensory receptors in the muscles that are parallel to the muscle fibers and are sensitive to change in muscle length. Spindles stretch with muscle and sends information to CNS.
helps to prevent muscles from stretching too far or too fast
Golgi Tendon Organs
sensory receptors that are located at the point where the skeletal muscle fibers insert into the tendon. Sensitive to change in tension at the rate of change
causes the muscle to relax
Epimysium
connective tissue UNDER fascia that acts as an outer layer of the whole muscle
Perimysium
connective tissue acts as an outer layer of fascicles
Endomysium
between the individual muscle fibers
Type 1 Muscle Fiber
"slow-twitch", smaller in size, lessforce produced, long-term contractions (stabilization)
Type 2 Muscle Fiber
fast twitch, larger, quick to fatigue, force and power exercises
Agonist
PRIME MOVER, main muscles
ex: chest press-> pectoralis major
Synergist
ASSIST PRIME MOVER,
ex: chest press -> ant deltoid, triceps
Stabilizer
stabilizes while prime mover and assist work.
chest press -> rotator cuff
Antagonist
Oppose Prime mover,
chest press -> posterior delt
Right Atrium
gather DEOXGENATED blood returning to the heart from ENTIRE BODY
Left Atrium
gathers OXYGENATED blood coming from the LUNGS
Right Ventricle
thin walls pumps under low pressure. Pumps to lungs
Left Ventricle
thick walls, pumps under high pressure to rest of body
Metabolism
all of the chemical reactions that happen in our body to maintain itself. Nutrients are acquired, transported and used by the body.
Exercise Metabolism
bioenergetics as it relates to the unique physiologic changes and demands on body during exercise
Substrates
where enzymes act
Carbohydrates
Sugars, starches, and fiber. Provide the body with a source of fuel and energy required for all daily activities
Glucose
a simple sugar that comes from the digestion of carbs that is transported through the blood and is used or stored as energy
Glycogen
the stored form of carbs, when needed it converts to glucose and used
Fat
a secondary source of energy
Trigylcerides
come from fats, when calories are consumed but not used they are converted and stored in fat cells
Protein
Amino acids that build and repair body tissues and structures. A third energy source, usually not until starvation.
Recommended 0.8 g per day Adults, 1.2-1.7 per day strength athletes, 1.2-1.4 endurance athletes
1 g = 4 calories
Gluconeogenesis
glucose form from non carb sources like amino acids
Adenosine Triphosphate (ATP)
Energy storage and transfer unit in the cells. When chemical bonds that hold it together are broken, energy is released
Adenosine Diphosphate (ADP)
molecule produced by ATP
ATP-PC system
simpliest and fastest, occurs without oxygen (anaerobic), provides energy for high intensity, short-duration
ex: power and strentgh
Glycosis System
produces lots of energy for 30-50 sec. Typical bc it falls in the time frame of 8-12 reps
Oxidative System
most complex
B- oxidation
breakdowns triclgycerides into free fatyy acids to produce more ATP
Myth of Fat Burning Zone
higher intensity workouts require greater contribution from fat despite the increase in need of fuel source from carbs
Biomechanics
internal and external forces acting on the human body and the effect produced
Superior
above a reference point
inferior
below a reference point
Proximal
reference closest to the center of the body or reference
Distal
refernence furthest away
Anterior
Reference in front of the body
Posterior
Reference in the back of the body
Medial
Refernence to the midline of the body
Lateral
Reference to the outside of the body
Contralateral
refers to a position on the opposite side of the body
Ipsilateral
positioned on the same side of the body
Sagittal Plane
movements of flexion or extension
ex: front lunge, bicep curls, squat
Frontal Plane
movements lateral
ex: side lunge, side lat raises
Transverse Plane
divides body in upper and lower halves
Adduction
movement TOWARD the midline of the body
Abduction
movement AWAY from the midline of the body
Isotonic
Constant muscle tension
ex: eccentric, concentric
Isometric
constant muscle length
isokinetic
The speed of movement is fixed. Usually seen in Rehab facilities
Force
characterized by how much and direction, influenced applied by one object to another.
Torque
a force that produces rotation
Training Zone 1
walking or jogging; Builds aerobic base and aids in recovery
Maximal HR x .65 (.75)
Training Zone 2
Group Exercise classes, spinning; Increases Aerobic and Anerobic Endurance
Maximal HR x .76 (.85)
Training Zone 3
Sprinting; Builds high end work capacity
Maximal HR x .86 (.96)
Estimated Maximal Heart Rate
220- age
Body Mass Index
weight proportional to height
BMI= [weight (lbs)/height (inchxinch)] x 703
YMCA 3 minute Step Test
96 steps per minute for 3 minutes. Record HR for 60 sec and locate recovery pulse on chart and determine which training zone
Rockport Walk Test
clients walks a mile on treadmill and HR and time are recorded after. Use formula
Pronation Distortion Syndrome (ASHA)
Short muscles: gastrocnemius, soleus, adductors, hip flexor complex, biceps femoris
Long muscles: anterior and posterior tibilias, vastus medium, gluteus medius-maximus, hip external rotators [Show Less]