ACSM STUDY GUIDE

BIOMECHANICS

principles of physics related to energy and force as they apply to the human body

PROXIMAL

CLOSER TO THE TRUNK

DISTAL

further from the trunk

SUPERIOR (CRANIAL)

above, toward the head

INFERIOR (CAUDAL)

lower than, toward the feet

ANTERIOR (VENTRAL)

toward the front

POSTERIOR (DORSAL)

toward the back

MEDIAL

closer to the midline

LATERAL

further from the midline

THREE CARDINAL BODY PLANES

sagittal plane, frontal plane, transverse plane

SAGITTAL PLANE

makes a division into right and left portions

FRONTAL PLANE

makes a division into anterior (front) and posterior (back) portions

TRANSVERSE PLANE

makes a division into upper (superior) and lower (inferior) portions

ROTATION

movement around a longitudinal axis, either toward or away from the midline

CIRCUMDUCTION

a combination of flexion, extension, abduction, and adduction

EVERSION

turning the sole of the foot away from the midline

INVERSION

turning the sole of the foot toward the midline

Bones of the skull, vertebral column, ribs, and sternum...

AXIAL SKELETON

VERTEBRAL COLUMN (SPINE)

serves as the main axial support for the body

4 Major curvatures of the adult vertebral column

cervical curve, thoracic curve, lumbar curve,
sacral curve

KYPHOSIS "primary curves"

curves of the thoracic and sacral regions

LORDOSIS "secondary curves"

curves of the cervical and lumbar region

Commonly found abnormal curves in the sagittal plane

hyperkyphosis and hyperlordosis

HYPERKYPHOSIS

exaggerated posterior thoracic curvature

HYPERLORDOSIS

exaggerated anterior lumbar curvature

Commonly found abnormal curve in the frontal plane

scoliosis

STERNUM

midline of the chest

What are the 3 parts of the sternum?

manubrium, body, xiphoid process

RF for family history

myocardial infarction, coronary revascularization or sudden death to a 1st degree family member when >55 male, >65 female

RF for cigarette smoking

within 6 months

Risk factor for Dyslipidemia LDL

Lgreater than 130 mg/dL

RF Dyslipidemia Total Cholesterol

greater than 200 mg/dL

RF Dyslipidemia low HDL

less than 40 mg/dL

RF Sedentary minutes of activity, days of week, past # of months

less than 30 min/day, 3 days/week, for at least 3 months

RF Prediabetes fasting blood glucose

greater than or equal to 100 mg/dL up to 126

greater than or equal to 126 mg/dL

Fasting Blood Glucose for Diabetes diagnosis

RF for Obesity

body mass of greater then or equal to 30kg/m2; waist girthgreater than 102 cm for men and 88 cm for women

RF Age men, women

45 men, 55 women

Negative Risk Factor

HDL greater than 60 mg/dL

RF for hypertensive

systolic greater than or equal to 140; diastolic greater then or equal to 90; confirmed by 2 separate occasions or on hypertension meds

obesity

excessivly high amounts of body fat or adipose tissue in relation to lean body mass

overweight

increased body weight, in relation to height when compared to some standard of acceptable or desirable weight

percent fat

the total amount of weight that is measured as fat tissue

body mass index BMI

the height to weight ratio can be misleading because it does not consider body type

lean body mass

not fat tissue: muscle, bone, skin etc

anorexia nervosa

the disorder of self-induced starvation

bulimia nervosa

the psychologically addictive cycle of binging/purging

USRDA food pyramid

1. fat, oils & sweets: use sparingly
2. milk, yogurt &cheese 2-3 servings;
3. meat, poultry, fish, dry beans, nuts, eggs: 2-3 servings;
4. fruits: 3-5 serv;
5. veggies: 3-5 serv.
6. bread, cereal, rice, & pasta: 6-11 serv

female athlete triad

amenorrhea, osteoporosis, and eating disorders; when left untreated they damage the musculoskeletal and reproductive systems

# of kilocalories in one gram

Carbo= 4; fats=9; protein=4; alcohol=7

guidelines for losing weight

500-1000 cal daily to lose 1-2 lbs. per wk; same to increase

kilocalaries

equivalent to losing 1 lb of fat 3500cal

waist-hip ratio

Hips/Waist (ex. 45" waist and 36" hips... 36/45=.8)
ratios above .86 for women and .95 for men indicate abdominal adiposity

Heart Rate (HR)

total # of times the heart contracts in one minute, increases with work-rate during exercise

Stroke Volume

amount of blood pumped from the left ventricle in one beat

Cardiac Output

the amount of blood pumped from the heart in one minute

Blood Pressure

arterial pressure providing force for blood flow (systolic and diastolic pressure)

Arteriovenous Oxygen Difference

difference between oxygen content of arterial and venous blood

Blood Flow

distribution of the cardiac output

Maximum Oxygen Consumption

highest rate and amount of oxygen achieved at maximal physical exertion

Types of muscle tissue

cardiac, smooth, and skeletal

Cardiac muscle

cardiac muscle tissue is involuntary, it is the tissue of the heart

smooth muscle

involuntary muscle tissue that lines the arterial walls and organs of the body

skeletal muscle

voluntary and made up of striated fibers

Kinesiology

the study of human movement

Bones

mineral reservior, internal skeleton (levers)

joints

where two bones meet (fulcrum and axis)

muscle tissue

elastic tissue with contractile properties (pulley)

tendons

connective tissue that connects muscles to bone

ligaments

connective tissue that connects bone to bone

cartilage

white fibrous tissue that cushions surfaces and prevents friction (cushions bones)

anterior/posterior

front/ back

inferior/superior

below/ above

medial/lateral

closer to midline/further from midline

proximal/distal

closer to trunk/further from trunk

abduction/adduction

movement away/into from midline

horizontal abduction

the row

horizontal adduction

chest press

supination/ pronation

rotational movement, results in the palm facing upward/downward

flexion

decrease joint angle (elbow curl)

extension

increase in joint angle

lateral flexion

decrease in joint angle (spine side bend, love handles)

Physical Activity

bodily (musculoskeletal movement leading to caloric expenditure

Exercise

movement done for improvement in one or more components of fitness

5 components of Physical Fitness

a group of characteristics a person achieves/possesses related to physical activity and cardiorepiratory, muscle endurance, muscle strength, flexibility, body composition

cardiorespiratory

increases the capacity of the heart, lungs, and blood carrying vessels to deliver oxygen; also called aerobic fitness

muscle endurance

refers to a muscle's ability to perform repeated contractions or hold static contractions

muscle strength

the amount of force a muscle can exert in a single all-out effort (1 Rep Mas/1RM)

flexibility

refers to a joint's range of mobility (ROM)

Body Composition

refers to th ratio of lean body mass compared to fat mass

Principle of Adaptation/Overload Training and Progression

-greater then normal demand is placed upon muscles,
-to enhance the muscular fitness, the system must be progressively overloaded
-tension required for strength gain is about 60% - 80% of 1RM
-fleck and kraemer recommend 75 - 90%

Progression involves increasing/changing one or more of the exercise training components to promote adaptations

Principle of Specificity of Training

The body adapts to specific exercise training stimulus with specific physical and physiological adaptations.

Cardio adaptations

-resting heart rate decreases by approx 10 - 15 bpm
-SV increases both at rest and during exercise
-Resting SBP/DBP may decrease (if prev elevated)

Exercise Program Components

(FITTE) Frequency, Intensity, Time/Duration, Type/Mode, Enjoyment

Warm up Considerations

Should include appropriate cardiorespiratory and musculoskeletal activity

Cool Down Considerations

Appropriate cardiorespiratory and musculoskeletal activity serving to enhance venous return and decrease the chance of postexercise hypotension during recovery

Initial treatment for Musculoskeletal injury for the first 24-72 hrs

(RICES) rest (prevents further injury, ice (reduces pain, swelling, and initiates inflammatory response) compression (reduces swelling and bleeding) elevation (controls edema and decreases blood flow) stabilization (assists in muscle relaxation, diminishing spasm

Symptoms of Angina (chest pain) and myocardial infaction (heart attack)

a. chest pain, b. pressure discomfort in the chest, c.left jaw, neck or shoulder-may radiate distally, d. shortness of breath and lightheadedness, e. back pain, which may be experienced by some women

Treatment for chest pain and heart attack symptoms

a. stop exercise immediately and place person ina comfortable sitting or lying position, b. 911, monitor HR, and be prepared to begin CPR, c. Automated External Defibrillator AED may be used if cardiac arrest

Signals of heat exhaustion

a. cool, moist pale, ashen, or flushed skin b. headache, nausea, dizziness, c. weakness, exhaustion d. heavy sweating e. body temp will be near normal