Section 3

dietary supplements

products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods

essential nutrients

nutrients necessary for normal body functioning that must be obtained from food

Toxicity

the degree to which a substance is biologically harmful.

Creatine

a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction.

anabolic steroids

A synthetic variant of the male hormone testosterone that mimics some of its effects.

Performance supplement

A dietary supplement that may enhance performance or body composition; may also be referred to as an ergogenic aid.

Osteoporosis

A condition in which the body's bones become weak and break easily.

anorexia

A loss of appetite or the conscious decision to avoid eating

Creatine Supplementation

consumption of creatine monohydrate to increase stores of PC to increase intensity and duration of performance

Caffeine

a mild stimulant found in coffee, tea, and several other plant-based substances

Micronutrients

Vitamins, minerals, and phytonutrients. These are nonenergy yielding nutrients that have important regulatory functions in metabolic pathways.

Vitamins

Compounds found in food that help regulate many body processes

Minerals

inorganic compounds needed in relatively small amounts for regulation, growth, and maintenance of body tissues and functions

amino acids

building blocks of proteins

complete proteins

Proteins containing all the essential amino acids; found primarily in animal foods (meats and dairy products)

incomplete proteins

proteins that lack one or more of the essential amino acids

biological value

the percentage of absorbed amino acids that are efficiently used to synthesize proteins

Carbohydrates

Broken down to glucose to provide energy.

Carbohydrates function

energy

fiber

A form of complex carbohydrates from plants that humans cannot digest

adipose tissue

Tissue that stores fat.

complex carbohydrates

starches found in grains, potatoes, and vegetables

glycemic index

a method of classifying foods according to their potential for raising blood glucose

unsaturated fats

A fat that is liquid at room temperature and found in vegetable oils, nuts, and seeds.

saturated fats

A fat that is solid at room temperature and found in animal fats, lards, and dairy products.

Fat soluble vitamins

Vitamins A, D, E, K

water soluble vitamins

B vitamins and vitamin C

Electrolyte

A substance that dissolves in water to give a solution that conducts electric current

Ghrelin

hormone secreted by empty stomach; sends "I'm hungry" signals to the brain

hypertrophy

increase in muscle size

Adenosine Triphosphate (ATP)

A high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body.

compound used by cells to store and release energy

Bioenergetics

the study of how energy flows through living organisms

Metabolism

All of the chemical reactions that occur within an organism

first law of thermodynamics

Energy can be transferred and transformed, but it cannot be created or destroyed.

Macronutrients

Food substances required in large amounts to supply energy and include protein, carbohydrate, and fat.

Glucose

A simple sugar that is an important source of energy.

Glycogen

storage form of glucose in animals

Ventilatory threshold 1 (VT1)

The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.

Ventilatory Threshold 2 (VT2)

The point where glucose provides nearly all of the energy for the activity.

Fats

lipids

Triglycerides

an energy-rich compound made up of a single molecule of glycerol and three molecules of fatty acid.

free fatty acids

The by-products of the breakdown of stored or consumed fats, metabolized exclusively via the aerobic pathway, which uses oxygen to create adenosine triphosphate.

Protein

Amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur, and that have several essential biologic compounds.

essential amino acids

Amino acids that are needed, but cannot be made by the body; they must be eaten in foods

nonessential amino acids

amino acids that can be manufactured by the body in sufficient quantities and therefore do not need to be consumed regularly in our diet

Gluconeogenesis

formation of glucose from noncarbohydrate sources

Ketogenesis

formation of ketone bodies

ketosis

A state of carbohydrate depletion where the liver manufactures ketone bodies to meet energy demands that free fatty acid oxidation cannot support.

ATP-PC system

This energy system is used for short, quick energy requirements and will provide energy for muscle contraction for up to 10-15 seconds

sprinting, lifting heavy load, low reps, immediate energy

Anaerobic

Process that does not require oxygen

Glycolysis

A metabolic process that breaks down carbohydrates and sugars through a series of reactions to either pyruvic acid or lactic acid and release energy for the body in the form of ATP

Aerobic

Process that requires oxygen

Mitochondria

Powerhouse of the cell, organelle that is the site of ATP (energy) production

beta oxidation

The first step in the process to break down fats via oxidative phosphorylation.

Steady-state aerobic exercise

Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.

Excess post-exercise oxygen consumption (EPOC)

The state in which the body's metabolism is elevated after exercise.

Total Daily Energy Expenditure (TDEE)

The number of calories used by an organism's body during a 24-hour period.

Resting Metabolic Rate (RMR)

The rate at which the body expends energy (calories) when fasted and at complete rest, such as asleep or lying quietly.

Thermic Effect of Food (TEF)

additional energy use for digestion; 6-10% of total energy expenditure

nonexercise activity thermogenesis (NEAT)

Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.

Human movement system (HMS)

The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.

Kinetic Chain

A concept that describes the human body as a chain of interdependent links that work together to perform movement.

Biomechanics

The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.

anatomical position

To stand erect with arms at the sides and palms of the hands turned forward

Medial

Toward the midline of the body

Lateral

Away from the midline of the body

Contralateral

on the opposite side of the body

Ipsilateral

on the same side of the body

Anterior

front of the body

Posterior

toward the back

Proximal

Closer to the point of attachment

Distal

away from the point of attachment

Inferior

Lower on the body, farther from the head

Superior

Higher on the body, nearer to the head

Flexion

Decreases the angle of a joint

extension

increases the angle of a joint

dorsiflexion and plantar flexion

up and down movements of the foot at the ankle

Planes of Motion

The movements of the body which are classified into three categories: sagittal, frontal and transverse

motor unit

a single motor neuron and all the muscle fibers it innervates

concentric contraction

muscle shortens as it maintains tension

eccentric contraction

muscle lengthens as it maintains tension

isometric contraction

Muscle contracts but there is no movement, muscle stays the same length

muscle agonist

the contracting muscle that initiates movement

muscle antagonist

muscles that oppose a given movement

Muscle synergist

assists prime mover (usually tightens) by holding part of the body steady, creating leverage

open chain exercise

exercise in which a distal segment of the body moves freely in space

closed chain exercise

Movement where the distal segment of the joint is fixed.

length-tension relationship

The resting length of a muscle and the tension the muscle can produce at this resting length.

Myosin

A protein present in muscle fibers that aids in contraction and makes up the majority of muscle fiber, thick filament in a muscle fiber, has bump-like projections

Sarcomere

Contractile unit of muscle

Altered length-tension relationship

When a muscle's resting length is too short or too long, reducing the amount of force it can produce.

reciprocal inhibition

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place

Altered reciprocal inhibition

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.

stretch-shortening cycle

Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.

Amortization phase

The transition from eccentric loading to concentric unloading during the stretch-shortening cycle.

Force-couple relationship

The synergistic action of multiple muscles working together to produce movement around a joint.

Deep Longitudinal Subsystem (DLS)

Subsystem of the global movement system that includes the peroneus longus, anterior tibialis, long head of the biceps femoris, sacrotuberous ligament, thoracolumbar fascia, and erector spinae. These muscles work together to create a contracting tension to absorb and control ground reaction forces during gait.

Posterior Oblique Subsystem (POS)

Subsystem of the global movement system composed of the latissimus dorsi and the contralateral gluteus maximus, with the thoracolumbar fascia creating a fascial bridge for the cross body connection. These muscles create a nearly straight line with each other across the sacroiliac joint, and when they both contract they produce a pulling force across the thoracolumbar fascia and stabilization force at the sacroiliac joint (force closure). This system works concurrently with the DLS during gait.

Anterior Oblique Subsystem (AOS)

Subsystem of the global movement system composed of the internal and external obliques, the adductor complex, and the hip external rotators. The synergistic coupling of the AOS creates stability from the trunk, through the pelvic floor, and to the hips. It contributes to rotational movements, leg swing, and stabilization. The AOS and POS work together in enabling rotational force production in the transverse plane.

Lateral Subsystem (LS)

Composed of the gluteus medius, tensor fascia, latae, adductor complex, and quadratus lumborum, all of which participate in frontal plane and pelvofemoral stability.