Basic and Applied Sciences and Nutritional Concepts Review

Nervous System

• Integration of Systems: The human movement system includes the nervous, skeletal, and muscular systems.
• Information Processing:
  • Sensory (afferent) and motor (efferent) information are processed by the nervous system.
• Neurons: The functional unit of the nervous system consisting of:
  • Cell body
  • Axon
  • Dendrites
• Divisions of Nervous System:
  • CNS (Central Nervous System): Encompasses brain and spinal cord.
  • PNS (Peripheral Nervous System): Comprises networks that connect the CNS to the rest of the body, subdivided into:
  • Somatic Nervous System: Controls voluntary movements.
  • Autonomic Nervous System: Regulates involuntary body functions.
• Sensory Receptors in PNS:
  • Mechanoreceptors (e.g., muscle spindles, Golgi tendon organs) respond to mechanical forces.
  • Nociceptors (pain), photoreceptors (light), chemoreceptors (chemicals).
• Electrolyte Importance: Sodium, potassium, magnesium, and water are essential for proper nervous system function.
• Motor Skill Development:
  • Stages: Cognitive (understanding), Associative (practice), Autonomous (automatic).

Skeletal System

• Functions: Provides support and protects internal organs.
• Divisions: Axial (skull, rib cage, vertebral column) and appendicular (arms, legs, pelvic girdle).
• Bone Dynamics:
  • Continuous remodeling by osteoblasts (build bone) and osteoclasts (break down bone).
• Joint Types:
  • Categorized based on shape and structure (e.g., hinge, ball-and-socket).
• Vertebral Column:
  • Regions: Cervical, thoracic, lumbar, sacrum, coccyx.
  • Intervertebral discs act as shock absorbers.

Muscular System

• Connection: Links nervous and skeletal systems to generate force for movement.
• Structure: Consists of layers of connective tissue surrounding muscle fibers.
• Muscle Contraction:
  • Sliding filament theory involves actin and myosin interacting.
• Excitation-Contraction Coupling: Relies on calcium ions and neurotransmitters.
• Motor Units: Consist of a motor neuron and muscle fibers; fine skills involve smaller motor units.
• Types of Muscle Fibers:
  • Type I (slow-twitch): Fatigue resistant, smaller.
  • Type II (fast-twitch): More forceful but fatigue quickly.

Cardiorespiratory System

• Components: Heart, blood vessels, lungs.
• Heart Function:
  • Atria collect blood; ventricles pump blood. Normal heart rate is between 60-100 bpm.
  • Electrical conduction starts at sinoatrial (SA) node (the heart's pacemaker).
• Respiration:
  • Involves oxygen intake and carbon dioxide expulsion. Normal respiratory rate is 12-16 breaths per minute.
  • Ventilation Phases: Inspiration (active) and expiration (passive).

Endocrine System

• Hormones: Glands secrete hormones regulating metabolism, growth, and recovery.
• Key Hormones:
  • Cortisol: Affects recovery; is sensitive to blood sugar and sleep.
  • Insulin & Glucagon: Regulate blood glucose levels.

Nutrition

• Macronutrients:
  • Proteins: Made of amino acids (20 types), essential for tissue building. RDA is $0.8 ext{ g/kg}$.
  • Carbohydrates: Key energy source, $4 ext{ calories/g}$. Includes simple and complex types.
  • Lipids: Provide $9 ext{ calories/g}$, include fats, hormones.
• Hydration: Recommendations vary by gender; athletes require additional hydration.

Exercise Metabolism

• Energy Systems:
  • ATP-PC System: Short bursts of intense activity; energy from phosphocreatine.
  • Glycolysis: Anaerobic process for moderate intensity, producing ATP and lactate.
  • Oxidative System: Utilizes oxygen for long-duration energy via aerobic pathways.
• Weight Management: Energy balance crucial for weight maintenance; influences include diet and exercise.

Supplementation

• Regulations: Dietary supplements are not FDA-approved before sale.
• Types:
  • Ergogenic aids may enhance performance.
• Safety: Consult with health professionals before taking supplements due to potential adverse effects.

Important Terms

• Motor Unit: A motor neuron and the muscle fibers it innervates.
• Sliding Filament Theory: Explains muscle contraction mechanics.
• Energy Expenditure: Measured by resting metabolic rate and thermic effect of food.

Key Concepts** (not an exhaustive list)

• First law of thermodynamics: Energy cannot be created or destroyed, only transformed.
• Glycogen: Storage form of glucose in liver and muscles.
• Hydration Recommendations: Women 11.5 cups/day, Men 15.5 cups/day.
• RDA for Protein: $0.8 ext{ g/kg}$ of bodyweight for adults.
• Acceptable Macronutrient Distribution Ranges (AMDR): Defines percentage of calories from each macronutrient for health.