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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 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
increased knee adduction, knee internal rot, foot pronation
Injuries: plantar faciitis, shin splits, patellar tendonitis, low back pain
Lower Crossed Syndrome (high butt)
Short muscles: gastr, soleus, hip flexor, adductors, lattismus dorsi, erector spinae
Long muscles: ant/pos tibilias, glutes max/med, tranversus ab, internal oblique
anterior knee pain, low back injuries
Upper Crossed Syndrome (hunch back)
short muscles: upper traps, sternocleidomastoid, lattismus dorsi, teres major, pec major/minor
long muscles: rhomboids, mid traps, lower traps, teres minor,
scapular elevation and dec shoulder extension and rotation
Overhead Squat Assessment
sit the height of a chair, arms and elbows fully extended above head. The tibia and torso should be in line
Comps: low back arch, inward knees, flat feet, forward lean, arms fall forward ( 5 reps)
Single Leg Squat Assessment
does knee adduct and internally rotate (5 each leg)
Pushing Assessment
does low back arch, shoulders elevate, head move forward? (20 reps)
Pulling assessment
same as pushing assessment (20 reps)
Push up Test
muscular endurance of the upper body (60 sec)
Davies Test
measure upper extremity agility and stabilization. Alteranate touching the opposite hand (15 seconds)
Shark Skill Test
measures lower extremity agility and coordination. clients hops in each box single legged, and will have time added if hands come off hips, other leg touches ground, wrong square, does not go back to center.
Upper Extremity test: Bench
warm up light 8-10 reps
add weight perform 3-5 reps, rest, and increase weight
Lower Extremity test: Squat
...
Flexibility
the ability to move a joint through its complete range of motion
Extensibility
Soft tissues ability to be elongated or stretched
Dynamic ROM
combination of flexibility and the nervous system's ability to control the rom effficiently
Neuromuscular Efficiency
the ability of the nervous system to recruit the correct muscles (agonist, antagonist, synergist, and stabilizers) to produce force (concentric), reduce force (eccentric), and dynamically stabilize (isometric) the body in all 3 planes of motion.
Postural Distortion Patterns
Predictable patterns of muscle imbalances
Relative Flexibility
the body's tendency to seek the path of least resistance
Muscle Imbalance
Alteration of muscle length surrounding a joint
Cause: postural stress, repetitive movement, lack of core strentgh
Reciprocal Inhibition
simultaneous contraction of one muscle and the relaxation of its ANTAGONIST
EX: Bicep curls- biceps brachii contract while triceps brachii relaxes
Altered Reciprocal Inhibition
a tight AGONIST causes a decrease in the function of it ANTAGONIST
EX: tight hip flexor (psoas) would decrease neural drive of the hip extensor (gluteus maximus)
Synergistic Dominance
when the synergist take over for a weak prime mover. May cause faulty movement patterns
EX: tight hip flexor -> decrease glute -> increase force from synergist (hamstring complex, adductor magnus).
Arthrokinematics
motion of the joints
Arthrokinetic Dysfunction
biomechanical and neuromuscular dysfuction leading to altered joint motion
Autogentic Inhibition
occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction
Pattern Overload
constantly repeating the same pattern of motion, which could place abnormal stress on the body
Davis's Law
states that soft tissue models along the lines of stress
Static Stretching
traditional; the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
Active- Isolated Stretch
suggested for pre-activity warm up; process of using agonist and synergist to dynamically move the joint into range of motion. 5- 10 reps/ 1-2 seconds
Dynamic Stretching
uses the force production and the momentum of the body to take a joint through the full ROM
ex: prisoner squates, multiplanar lunges
Myofascial Release (FOAM ROLL)
by applying gentle force to a knot the muscle fibers are altered from a bundled bunch to a straighter line.
Cardiorespiratory Fitness
The ability of the respiratory system to supply oxygen-rich blood to skeletal muscles during physical activity
Integrated cardiorespiratory training
planned training programs that improve physiological, physical, and performance adaptations
Intensity
The level of demand that a given activity places on the body
Maximal Oxygen Consumption
the highest rate of oxygen transport and utilization achieved at maximal physical exertion
FITTE
Frequency, Intensity, Time, Type, Enjoyment
Overtraining
excessive volume and a lack of proper rest and recovery
Drawing-in-maneuver
used to recruit the local core stabilizers by drawing the navel in toward the spine