1
Q
Muscular imbalances
A
alteration of a muscles length that surrounds a joint
2
Q
How are muscular Imbalances caused
A
emotional duress, repetitive moments, bad training techniques, lack of neuromuscular effecincy, poor core strength, cumulative trauma and stress from postural problems
3
Q
obesity vs. over weight
A
Being overweight is considered having a BMI index between the ranges of 25 and 29.9 and between 25 and 30 pounds over the recommended height to weight ratio. Being obese is considered having a BMI of 30 or more with at least 30 pounds overweight for the height to weight ratio.
4
Q
propioception
A
Proprioception is the cumulative input into the central nervous system coming from the various Mechanoreceptors in the body that sense limb movement as well as body position. For example, while running your feet send proprioceptive feedback depending on the type of surface you are running on.
5
Q
Proprioceptively enriched enviorments
A
unstable environments that are controlled. challenge one’s internal balance and stabilization
6
Q
How many deaths are caused my cancer/ cardiovascular disease
A
- 57%
- 80% of those could of been prevented if they lived healthier life styles
7
Q
Human Movement
A
The kinetic chain (human movement system) is made up of three primary systems. The skeletal system (bones and joints), the muscular system (ligaments, tendons, muscles, and fascia) and the nervous system (peripheral and central nerves).
8
Q
Nervous system
A
- billions of cells that communicate with each other
- CNS- brain and spinal cord
- PNS- nerves that connect spinal cord and brain to rest of body
9
Q
Sensory Function
A
The ability of the nervous system to notice changes in their external or internal environment. This is one of the three main functions of the nervous system.
10
Q
Integrative function
A
The ability that the nervous system has to interpret and analyze sensory information. This allows for adequate decision-making and producing the correct response.
11
Q
Motor function
A
This is the neuromuscular (Muscular and nervous system) response to sensory information.
12
Q
Proprioception
A
This is the cumulative sensory input to the CNS (Central nervous system) from all of the various mechanoreceptors that can sense limb movement and body position. Proprioception training improves coordination, posture, and balance.
13
Q
Neurons
A
functional unit of nervous system
-form the core of the spinal cord, brain and peripheral ganglia that make up the nervous system. A neuron has three main parts: Cell body, axon, and dendrites.
14
Q
Sensory Neurons
A
- Afferent
- conducts impulses to central nervous system from a sense organ
15
Q
motor Neuron
A
- efferent
- sends impulses to glands, muscles, and other effectors
- stimulates contraction to innate movment
16
Q
Mehanoreceptors
A
- respond to pressure inside of tissue and transmit signals through sensory nerves
- respond to motion, sounds waves, pressure, stretching and touch
17
Q
Muscle Spindles
A
- sit paraelle to muscular to muscle fibers
- able to detect length of a muscle and how fast it changes length
- regulate contraction of muscles by the way stretch stretch reflex mechanism
- prevent damage
18
Q
Golgi tendon organs
A
- they are found where tendons attached to skeletal muscular fibers.
- These receptors can sense the change in muscular tension and the rate that this tension changes.
- activation casques muscle to relax
- prevent injury
19
Q
joint receptors
A
- these receptors are located around the joint capsule.
- They respond to acceleration, deceleration, and pressure at the joint.
- They are able to sense extreme joint positions and send signals in order to prevent injuries.
20
Q
Skeletal System
A
- joints and bones
- creates blood and stores minerals
21
Q
axial skeleton
A
- rib cage, skull, vertebral column
- 80 bones
22
Q
appendicular skeleton
A
lower and upper extremity
-126 bones
23
Q
remodeling
A
-formation and reabsorption of bones where older bone is broken down and taken way by osteoclasts and new bone is formed by osteoblasts
24
Q
osteoclasts
A
-cell that removes bone tissue
25
osteoblasts
cell that creates new bone tissue
26
epiphysis
located at the end of long bones and a place that contains a large portion of red marrow involved in the production of red blood cells. This is one of the main locations for bone growth.
27
diaphysis
-long portion of bone that is considered the shaft, compact and strong
28
epiphyseal plate
- This is the area of the long bone that connects the epiphysis to the diaphysis.
- This is a dividing layer of cartilage in cells that grow lengthwise to create the diaphysis.
29
periosteum
dense fibours outer layer where muscles attach and a more delicate layer inside that can create bone
30
medullary cavity
This is the location where bone marrow is stored and where blood cell formation happens. Is a small cavity that is located in the shaft of the bone.
31
Hyaline cartlage
This is the inelastic, flexible yet firm type of connective tissue that is located at the end of bones at the joint.
32
depressions
flat areas of bones
33
processes
where ligaments in muscle attach
34
vertebral column
Made up of 24 bones that create the spinal column. There are 5 lumbar, 12 thoracic and 7 cervical.
35
arthrokinematics
description of joint surfaces when bones are put through a range of motion.
36
synovial joints
- These are joined bones that have a fibrous joint capsule.
- These joints produce synovial fluid that kind of looks like egg whites to protect the joints.
- Approximately eighty percent of joints in the human body are synovial joints.
37
non-synovial joints
These are joints that are non-movable and exclude the joint cartilage, capsule, and ligaments.
-Mostly found in the distal joint of the fibula and tibia as well as the skull.
38
sacromere
functional unit of a muscle that produces contractions. It is comprised of actin and myosin. This is the repeating section of a muscle.
39
neural activation
process of nervous system activation of a muscle fiber by the means of the neuromuscular junction.
40
motor unit
The motor neuron as well as all of the muscle fiber that it innervates.
41
neurotransmitters
small chemical messengers that are able to cross the neuromuscular synapse (junction) in order to transmit these and electrical impulses from the nerve to the muscle.
42
type IIx
These have a low oxidative capacity and or quick to fatigue.
43
type IIa
These have a higher oxidative capacity and will fatigue slower than type IIx. Another name for these is intermediate fast twitch muscle fibers.
44
Excitation-contraction coupling
1. Ach is released and binds with receptors that starts an action potential down the T Tubula.
2. This action potential initiates a calcium release (Ca2+).
3. The calcium then binds with troponin which stops the blocking action of tribal myosin that exposes the active binding site for actin.
4. The next thing that occurs is contraction by the myosin cross bridges that alternately detach and attach to actin. This brings the filaments closer to the middle of the sarcomere. In order for actin and myosin to detach every quires ATP.
5. The last step is that Tropomyosin comes back to its location and covers the actin active site. At this point, no more contractions happen.
45
agonists
prime mover
46
synergist
assists and helps prime mover
47
stabilizer muscles
help with stabilizing joints and body during movment
48
antagonists
These muscles relax in order to permit the prime mover to do its work.
49
Superior
-a portion above a point of reference
50
inferior
a position below a point of refernce
51
proximal
-A position near the center of your body or a point of reference. Your knee joint is more proximal to your hip joint then your ankle joint is.
52
distal
-A position that is farther away from the center of your body or point of reference. Your ankle is more distal to your hips then your knees are
53
anterior
front of your body
54
posterior
back of body
55
medial
things close to midline of body
56
lateral
postponed on outside of the body
57
contralateral
things located on opposite side of your body
58
anatomic position
- The anatomic position is important as a point of reference for anatomic nomenclature.
- The anatomic position is when the body is erect, the arms at your side and your palms facing forward.
- This way we can reference what is posterior, anterior, medial or lateral by referencing this default position.
59
sagittal plane
-The sagittal plane splits the body into a right half and they left half. Extension and flexion are movements in this plane.
60
flexion
-This is a bending movement where a relative angle between two adjacent sections decreases
61
extension
-The relative angle between adjacent sections increases
62
hyperextension
-extension beyond the normal limits of the body
63
frontal plane
-vertical plane that has right angles compared to the sagittal plane breaking up the body between frontal and posterior planes.
64
abduction
-moves limb away from the midline of body in frontal plane
65
adduction
-moves a limb towards the midline of the body in the frontal plane.
66
transverse plane
The plane that divides the body into a lower and upper section.
67
internal rotation
-When a limb rotates in the transverse plane going towards the midline of the body.
68
external rotation
-When a limb rotates in the transverse plane going away from the midline of the body.
69
horizontal adduction
-chest fly
70
horizontal abduction
rear deltoid fly
71
concentric
- happens when the contraction is accompanied by the shortening of the muscle tissue.
72
eccentric
-is accompanied by the lengthening of the muscle tissue.
73
isometric
In isometric muscle action is when no change in the length of the muscle happens.
74
isokinetic
-action is when the contraction speed of a muscle is constant.
75
torque
-Something that tends to produce rotation or torsion. The movement of a system or force that typically leads to a rotation.
76
rotary motion
-rotation from joints
77
force couple
-Groups of muscles that work with one another in order to produce a force on a joint.
78
Sensorimotor intergration
-How the muscular and nervous system cooperates to gather and interpret information in order to execute the movement
79
muscle synergies
-Muscles that are controlled by the central nervous system in order to produce the same movements.
80
motor develpoment
-The maturation of muscle coordination.
81
motor learning
- improving one’s motor skills with practice. This results in lasting changes and one’s overall capability of responding.
82
motor control
-The process where people use cognition in order to coordinate the muscles and limbs of the body.
83
motor behavior
-Response to external and internal stimuli from the environment. The overall study of motor development, motor learning and motor control (a.k.a. movement).
84
Frontal plane
- Splits the body into posterior and interior sections
- The axis of rotation: anterior and posterior
- Joint motion: abduction and adduction. Ankle inversion and eversion and lateral flexion.
- Exercise example: pull-ups, barbell shoulder press, Hip abduction and adduction with cable.
85
Transverse Plane
- Splits the body into upper and lower sections.
- The axis of rotation: longitudinal/vertical
- Joint motion: pronation, supination, internal rotation, external rotation, horizontal abduction/adduction.
- Exercise example: trunk rotation, internal rotation, wood chop, horizontal adduction, cable chest fly, horizontal abduction, rear delt fly (machine).
86
Sagittal Plane
- Splits the body into right and left halves
- The axis of rotation: coronal (medial-lateral axis).
- Joint motion: Extension and flexion
- Exercise examples: Hamstring curls, bicep curls (barbell), Quadricep extension, skull crushers
87
first lever
-is where the fulcrum sits directly between the energy moving the weight and the weight itself. Some good examples are scissors, seesaws, crowbars or a hammer extracting a nail.
88
second lever
-fulcrum is at one end, the weight is in the middle and the force is being applied on the other end. Some common levers that use this second type are wheelbarrows, can openers and staplers.
89
third type of lever
-fulcrum is on one end, the weight is on the other end and the forces being applied in the middle. With this type of lever, more force needs to be applied, but in return, the weight gets moved a much larger distance. Some good examples are a fishing rod, a broom or a baseball bat.
90
What you shouldn't do for a client
- cousouling
- diagonosing conditions or injuries
- rehab/physical therapy
- meal plans/diets
91
what you should do for your client
- coach
- identify clients limits and past injuries
- recommend a physician for medical advice
- provide general knowledge on nutrition
92
objective information
- blood pressure
- cardio assessments
- postural assessments
- performance assessments
- body analysis
93
subjective information
- clients occupation
- hobbies diet, lifestyle
- breif medical history
94
PAR-Q (physical activity readiness questionnaire)
-helps determine possible risks of training with a client. If a new client answers yes to any of the questions on the PAR-Q, they will need to get written permission from their doctor in order to start training with you.
95
Client's medical history
- Any medications taken by a client may affect how intense exercises should be.
- Chronic diseases need to be accounted for all exercises and programs.
- Past surgeries may limit your client’s range of motion or may cause joint instability.
- Pain should be accounted for and taken into consideration for all exercises.
- The medical history of your client will allow you to gauge the risk for any health-related issues your client experiences.
96
Predicted maximal heart rate equation
-220-age
97
training zone 1
This helps to build your client’s aerobic base and will aid in recovery.
98
training zone 2
-helps to build your client’s aerobic endurance.
99
traning zone three
-helps your client build high-end work capacity (primarily anaerobic).
100
BMI ratings
<18.5 = Underweight
18.5 to 24.9 = Healthy
25 to 29.9 = Overweight
30 to 34.9 = Obese
>35 = Severe obesity
≥ 40 = OMGG 😳
101
YMCA three-minute step test
-calculate your client’s cardiorespiratory fitness level and efficiency. It is done in a time of only three minutes which makes it extremely easy to do. You will need a 12-inch step to perform this test.
102
how to preform the YMCA Test
- Have your client step up and down the step at a pace of 96 steps per minute.
- Is handy to have a metronome to have your client follow along with as they step up and down.
- After three minutes of stepping, you must immediately find the recovery pulse.
- Depending on this pulse, you will start your client in the appropriate heart rate training zone according to the text.
103
Rockport walking test
-cardiorespiratory assessment in order to assess your client’s cardiovascular fitness. This test is best for obese clients.
104
how to preform the Rockport walking test
- Jot down your clients wait and have them walk 1 mile on the treadmill as fast as he or she can control.
- Record the time it took for your client to go 1 mile and recorded their heart rate the exact second that they finish the 1 mile.
- Weight in pounds = 1 for men and 0 for women. The time is expressed in minutes and 100th of minutes. Heart rate is in beats per minute and age is in years.
105
Pronation distortion syndrome
- having flattened feet and abducted knees.
- This can lead to pain in the lower back/lower extremities as well as injuries.
- It is very common for ACL injuries.
106
Lower crossed syndrome
-This is a postural distortion syndrome that is characterized by an anterior tilt of the pelvis or lower back.
107
upper crossed syndrome
-by a forward head posture and rounded shoulders.
108
Overhead squat assessment KNOW THIS THE WHOLE THING
-The client stands with the feet shoulders-width apart and pointed straight ahead. The foot and ankle complex should be in a neutral position. It is suggested that the assessment is performed with the shoes off to better view the foot and ankle complex.
2. Have the client raise his or her arms overhead, with elbows fully extended. The upper arms should bisect the torso
Movement
1.Instruct the client to squat to roughly the height of a chair seat and return to the starting position.
2.Repeat the movement for 5 repetitions, observing from each position (anterior and lateral).
109
Anterior view of overhead squat assessment
```
Kinetic chain checkpoints:
-feet knees
Movement observation
-Flatten/turnout
-moves inward
```
110
lateral view of overhead squat assessment
```
Kinetic chain checkpoints
-lumbo-pelvic hip complex, shoulder complex
Movement observation
-excessive forward leaning
-low back arches
-arm falls forward
```
111
overactive muscles if excessive forward lean
- soleus
- gastrocnemius
- hip flexor complex
- abdominal complex
112
underactive muscles if excessive forward lean
- anterior tibialis
- glute max
- erector spine
113
overactive muscles if low back arches
- hip flexor complex
- erector spinal
- latissimus dorsi
114
underactive muscles if low back arches
- glute max
- hamstring complex
- intrinsic core stabilizers
115
overactive muscles if arms fall forward
- lats
- teres major
- pectoralis major/minor
116
underactive if arms fall forward
- mid/lower traps
- rhomboids
- rotator cuff
117
overactive muscles if feet turnout
- soleus
- lateral gastrocnemius
- bicep femoris
118
underactive if feet turnout
- medial gastrocnemius
- medial hamstring complex
- gracialis
- sartoris
- popliteus
119
overactive if muscles move inward
- abbductor complex
- short head of bicep femoris
- TFL
- vastus laterials
120
underactive muscles if knees are inward
- glutes medius and max
| - vastus medialias oblique
121
Relative flexibility
- tendency of the body to seek the path of least resistance during functional movement.
122
dynamic stretching
- performed to simulate normal, functional movement.
123
autogenic inhibition
-process where tension impulses are greater than contraction impulses, leading to relaxation of the muscle. Occurs with self-myofascial release stretching.
124
self myofascial release
-Applying gentle force to an adhesion “knot,” changing the elastic muscle fibers from a bundled position to a straighter alignment in the direction of the muscle or fascia.
125
the integrated flexibility continnuum
corrective flexibility,active flexibility, functional flexibility
126
corrective flexibility
- increase the range of motion at the joints, improve muscular imbalances/posture and corrected joint movement.
- These stretches should be held for 20 to 30 seconds. Myofascial release and static stretching are forms of flexibility training.
127
active flexibility
- preparing muscles to be used during exercise.
- Not only does it stretch your muscles, but it also warms them up and prepares them for activity.
- To perform it you take the joint to its end range of motion and keep it there for approximately two seconds. Repeat this process approximately five times. Self-myofascial release, as well as active isolated stretching, promote active flexibility.
128
functional flexibility
- used in the power level of the optimum performance training model. It has a high demand on the soft tissue and neuromuscular extensibility. It moves the joint through its full range of motion while executing exercises. For example the lunge to the side bend. Dynamic stretching, as well as self-myofascial release, promote functional flexibility.
129
dynamic stretching
This moves your body through a full range of motion. This uses reciprocal inhibition to extend the range of motion of the joint. This is for use for an exercise routine in the power level of the optimum performance training model.
130
general warm-up
used to get the whole body to preform general exercises, treadmill or bike before workout
131
specific warm-up
-used to get the body ready for a specific exercise
132
cool down
- transitions are bodies back to a state of rest.
- The benefits include slowly lowering one’s heart rate, prevents blood pooling in our extremities, restores our normal body temperature and gradually brings our muscle length back to an optimal state.
133
FITTE
frequency, intensity, time,type, enjoyment
134
Training zone 1
- Heart rate Max between 65% and 75%
- Yoga, walking and light jogging
- Low intensity overall
135
training zone 2
- Heart rate Max between 76% and 85%
- Kickboxing, step classes, dance classes, group classes in general
- Moderate training intensity
136
training zone three
- Heart rate Max between 86% and 95%
| - Max cardio effort, sprints, High-intensity interval training
137
circuit training
- use the circuit training cardio methods and all three of the OPT model stabilization, strength as well as power.
- Circuit training is just as beneficial as other forms of cardiovascular training for improving fitness levels.
138
recommended exercise for adults
-150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous high-intensity aerobic exercise.
139
cardiovascular training for general health
-A moderate intensity is recommended at or below 60% of maximal oxygen consumption.
140
draw in maneuver
-Where you draw your navel to your spine without spinal flexion. This helps to activate the inner unit of the core for stability.
141
local stabilization system
- Muscles that attached to the vertebrae.
- Consist mainly of type I slow twitch fibers.
- Provide support from one vertebra to another vertebra and are responsible for intersegmental and intervertebral stability.
- Helps with postural and proprioception control
- Consists of the muscles: internal obliques, pelvic floor muscles, lumbar multifidis, diaphragm, and transverse abdominis.
142
global stabilization system
-Muscles that connect from the pelvis to the spine.
It moves loads between the upper and lower extremities.
-Provides stability for the spine and pelvis.
-Provide stabilization as well as eccentric control for the core especially for functional movements.
-Consists of the muscles: gluteus medius, psoas major, External obliques, portions of the internal oblique, adductor complex, rectus abdominis, and quadratus lumborum.
143
stabilization core training
-Mostly done with stability balls or isometric holds. Between 12 and 20 repetitions, with a slow tempo, 0 to 90 seconds of rest and 1-4 sets. Example: floor prone cobra.
144
strength core training
-Include physically moving from the core, 8 to 12 repetitions, medium tempo, 0 to 60 seconds of rest and 2 to 3 sets. Example: reverse crunch.
145
power core training
explosive movements including throwing medicine balls, 8 to 12 repetitions, 0 to 60 seconds of rest for 2 to 3 sets. Example: rotation chest pass.
146
balance is influenced by
age, inactivity, injury
147
muscle inhibtion
when a motor response is incorrect
148
stabilization phase
-In this phase, there is no bending of the support hip or leg. It consists of 12 to 20 repetitions (or 6 to 10 on a single leg), with 0 to 90 seconds of rest and at a slow tempo.
149
strength phase
-bending at the knee or hip of the support leg. Some examples are toe touches, or unilateral squats. These are done for 8 to 12 repetitions, with a 0 to 60-second rest, and at a moderate tempo.
150
power phase
- hopping on the support leg (planted leg), is done for approximately 8 to 12 repetitions, 0 to 60 seconds of rest and at a moderate tempo as well. Imagine doing single leg jumps on the box.
Nasam
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