exph comps exam review

sagittal plane

divides body into left and right

sagittal plane movements:

flexion, extension, hyperextension, dorsi/plantarflexion

frontal plane

Divides the body into front and back portions.

frontal plane movements:

abduction, adduction, lateral flexion, elevation, depression, inversion, eversion, radial and ulnar deviation

transverse plane

horizontal division of the body into upper and lower portions

transverse plane movements:

left and right rotation, medial and lateral rotation, supination and pronation of forearm, horizontal abduction and adduction of shoulder

interia

The tendency of an object to resist a change in motion

force

A push or a pull
=ma

weight

A measure of the force of gravity on an object
=mg

pressure

Force per unit area.
=force/area

density

=mass/volume

torque

a twisting force
=Fd

impulse

=Ft

compression

pressing or squeezing force directed axially through a body

tension

pulling or stretching force directed axially through a body

shear

force directed parallel to a surface

stress

distribution of force within a body, quantified as force divided by the area over which the force acts

torsion

load producing twisting of a body around its longitudinal axis

bending

asymmetric loading that produces tension on one side of a body's longitudinal axis and compression on the other side

cortical bone

-made of calcium carbonate and calcium phosphate
-low porosity bone material found in the shafts of long bones

trabecular bone

-made of organic material
-less compact bone with high porosity; found in the ends of long bones and the vertebrae

longitudinal bone growth

occurs at epiphyseal plate

circumferential growth

long bones grow in diameter at the internal layer of the periosteum

bone modeling

formation of new bone that is not preceded by resorption
the process by which immature bones grow

Osteoblasts

bone forming cells, stimulated by biomechinal loads

bone remodeling

resorption of fatigue-damaged older bone and subsequent formation of new bone

osteoclasts

break down bone/resorb old bone

bone atrophy

decrease in bone mass resulting from a predominance of osteoclast activity

osteopenia

reduced bone mineral density

Osteoporosis

decreased bone mass and strength with one or more resulting fractures
health prob for elderly, women more then men

female athlete triad

1. disordered eating/energy deficieny
2.amenorrhea/oligomenorrhea
3. osteoporosis
-can cause irreversible bone loss to death

greenstick fracture

incomplete, break occurs on the convex surface of the bend in the bone

fissured fracture

incomplete longitudinal break

comminuted fracture

complete fracture that fragments the bone

transverse fracture

complete fracture that is straight across the bone at right angles to the long axis of the bone

oblique fracture

occurs at an angle other than a right angle to the axis of the bone

spiral fracture

caused by twisting a bone excessively

synarthroses

fibrous joints that can absorb shock but immoveable
ex: sutures in skull, mid-radioulnar and tibiofibular jts

Amphiarthrosis

cartilaginous joint having some movement at the union of two bones
ex: synchondroses (epiphyseal plates before ossification), symphyses (vertebral jts)

Diarthroses (synovial joints)

articulating bone surfaces are covered w articular cartilage and incapsulated by a synovial membrane filled w synovial fluid

types of synovial joints

gliding- inter carpal and itnertarsal
hinge- interphalangeal jts
pivot- prox/distal radioulnar jts
condyloid- 2-5th metacerpophalageal
saddle- carpometacarpal jt of thumb
ball and socket- glenohumeral

force-velocity relationship

As velocity of contraction increases, the force it is able to exert decreases

What are the initial gains(first 6-8 weeks) in strength and power due to?

nervous system adaptations after muscle hypertrophy

what kind of athletes will benefit from concurrent training?

aerobic athletes by adding strength training

will weightlifters or powerlifters have more adverse affects from concurrent training?

weightlifters

ergogenic aids

any procedure or aid used to enhance performance
nutritional- creatine
mechanical- clothing
psychological- hypnosis, mental rehersal
pharmacological- anabolic steroids
physiological- ice baths, massage
biomechanical- changes in technique

General Warm-Up

Low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow

Specific Warm-Up

Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow

Should flexibility stretching be done for a warm up?

no

static stretching

a technique in which a muscle is slowly and gently stretched and then held in the stretched position

dynamic stretching

technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner; also called functional stretching

PNF stretching

requires a partner for assistance. It combines stretching with alternating contracting and relaxing of muscles

The ______ the cross-sectional area of a muscle the more force that muscle can generate.

larger

What does aerobic training compromise?

Muscle fiber hypertrophy because of the high volume loads

fat cals per gram

9

Carbs cals per gram

4

protein cals per gram

4

Macronutrients

The six key elements that organisms need in relatively large amounts: nitrogen, phosphorus, potassium, calcium, magnesium, and sulfur.

Micronutrients

vitamins, minerals, water

Most important macronutrient

Water

ideal body weight formula

100 pounds for first 5 feet then five pounds for every inch

type 1 diabetes

Diabetes of a form that usually develops during childhood or adolescence and is characterized by a severe deficiency of insulin, leading to high blood glucose levels.

type 2 diabetes

Diabetes of a form that develops especially in adults and most often obese individuals and that is characterized by high blood glucose resulting from impaired insulin utilization coupled with the body's inability to compensate with increased insulin production.

What is a normal fasting glucose?

between 70-99

Diabetes symptoms

thirst, excessive urination, weight loss, fatigue, nerve damage, blurred vision, poor wound healing and increased infection

Exercise and Diabetes

Exercise lowers the blood glucose level, encourages weight loss, reduces cardiovascular risks, improves circulation and muscle tone, decreases total cholesterol and triglyceride levels, and decreases insulin resistance and glucose intolerance.

overtraining

Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).

Overreaching

excessive training on a short-term basis

functional overreaching

Purposely intensified training to cause a brief decrement in performance followed by a supercompensative improvement in performance.

nonfunctional overreaching

A long-term form of overreaching that causes stagnation and decreases in sport performance.

what decreases first from overtraining?

power/velocity

Effects of overtraining?

-decreased performance
-altered resting and ex HR
-increased Hr @ submax
-altered resting and ex BP
-increased creatine kinase
-altered cortisol
-decreased testorone
-decreased cortisol:testerone ratio

stretch-shortening cycle

-rapid eccentric muscle action stimulates the stretch reflex and the storage of elastic energy which results in an increase in the force used in subsequent concentric muscle action
-used in plyometrics

periodization phases:

hypertrophy --> basic strength --> power --> peak

hypertrophy phase

high vol
low-mod intensity

Basic strength phase

mod-high vol
high intensity

power phase

low vol
low-high intensity

Peak phase

very low vol
v high to v low intensity

cluster sets

-combat fatigue induced alterations in technique
-enhance velocity of movement w higher loads
-rest between reps

how often should plyos be done?

2-3 times per week

Best way to perform plyos?

UB plyos w LB resistance and LB plyos w UB resistance

Exercise for pediatrics:

60 mins/day x 3 week
-strength gains are due to nervous system adaptations

Exercise for adults:

30-60 min/day and 150 min/week of mod intensity
OR
20-60 min/day and 75 min/week of high intensity

kcal

one cal is the heat needed to raise the temp of 1 kg ( 1 L) of water 1 C

first law of thermodynamics

Energy cannot be created or destroyed
**theory of conservation of energy**

potential energy

stored energy that results from the position or shape of an object
-when it is released its transformed into kinetic energy

kinetic energy

the energy an object has due to its motion

2nd law of thermodynamics

tendency of potential energy to degrade to kinetic energy w a lower capacity to do work
-increases entropy

Gibbs free energy

energy available to do work

entropy

a measure of the disorder of a system
increases in a random fashion

enzymes

-lower activation energy and catalyze rxns faster
-rxn rate effected by: pH, temp, availability of substrates

oxidation reaction

loss of electrons with a gain in valence electrons

products of glycolysis

2 pyruvate, 2 ATP, 2 NADH
(gross ATP 4)
-glucose-->pyruvate
-anaerobic breakdown occurring in the cytoplasm of the cell

krebs cycle

pyruvate --> acetyl-CoA
acetyl-CoA then enter the Krebs cycle

oxidative phosphorylation

NADH and FADH2 undergo this to donate electrons.
anaerobic yield: 2 ATP (glycolysis)
2 ATP (Krebs)

4 TOTAL

what's the total aerobic yield?

2 ATP (glycolysis)
4 ATP (from 2 NADH formed during glycolysis)
6 ATP (2 NADH from pyruvate --> acetyl-coA rxn)
2 ATP (Krebs)
22 ATP (6 NADH and 2 FADH2 from Krebs that go to ETC)

36 TOTAL

When are fatty acids used?

During caloric deficits/low-mod intensity exercise.
If not being used they are stored as triglycerides.

What does "fat burns in a carb flame" mean?

Degradation of FA via Krebs only continues if there is oxaloacetate available. oxaloacetate comes from pyruvate during glucose breakdown.

Lactic acid

=NADH + H +Pyruvate
can be converted to glucose via the Cori cycle.

Protien daily intake:

0.83 g/kg body mass
intense training: 1.2-1.8 g