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255 Cards in this Set
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principles of injury prevention
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proper warm up
biiomechanics don't exercise through pain program design muscular balance equipment shoes flooring workout pace cool down stretching |
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chronic injury
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develops gradually
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acute injury
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single incident, diability, or trauma
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overuse injury
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caused by excessive, repetitive movement or force
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contusion or bruise
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caused by impact force resulting in bleeding into underlying tissues
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strain
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muschle or tendon overstretches or tears
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sprain
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damage to ligament (near joint)
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achilles tendon
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largest tendon in body
attaches gastrocnemius and soleus to the calcaneus |
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DOMS
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delayed onset muscle soreness - 24-72 hours after exercise.
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PRICE
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protection, rest, ice, compression, elevation
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asthma
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contriction of the tissue around bronchial tubes that induces bronchial spasms
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diabetes
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metabolic disorder associated with insufficient insulin secretion into blood stream
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rheumatoid arthritis
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autoimmune disease - joint lining becomes inflamed as part of body's immune system activity.
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osteoarthritis
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degenerative joint disease - cartilage that covers the ends of bones in joint deteriorates, pain and loss of movement as bone rubs against bone.
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pre- and post-natal
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period btw conception and birth; period after birth up to a year.
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hyperlordosis
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swayback - affects lumbar area of spine
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kyphosis
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hunchback - convex or outward rounding of spine.
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sciatica
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irritated nerve tissue - lower back and leg; pain, tingling, numbness, shooting leg pain, muscle pain
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stress fracture
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when force on a bone excedds the structural strength of bone.
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tendonitis
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inflamed tendon caused by:
overuse age anatomical (not aligned) |
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rhythm
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regular pattern of sound
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beat/count
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regular pulsations that have an even rhythm and occur in continuous patterns of strong and weak
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downbeat
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the first strong beat of the music
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tempo
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the rate of speed at which music is played
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upbeat
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weaker beat immediately follows downbeat.
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measure
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contains upbeats, downbeats, and is how music is organized
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phrase
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what is made up of 4 count measures
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beats per minute (BPM)
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tempo of piece, written at start of piece of music
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cue
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visual, auditory or kinesthetic meesage given to inform participants of upcoming movements
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visual cue
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demonstration, body language and hand signals
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auditory cues
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voice, whistles, claps and stomps
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kinesthetic cue
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provide explanation of what participant can expect to feel or experience
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3 major performing rights societies
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1. american society of composers, authors and publishers (ASCAP)
2. Bradcast Music Inc (BMI) 3. SESAC |
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one count moves
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march
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two count moves
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step touch
lunge step knee/Kick/Curl jack jump/hop pony cha-cha slide mambo/rock step heel taps hopscotch twists ski |
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four count moves
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grapevine
charleston v-step rock'n horse 3-step turn jazz square sundial/push turn |
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balanced movements
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forward - back
left - right flex - extend |
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linear progression
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A+B+C+D+E+F
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Add-on
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A+B, AB+C, ABC+D=ABCD
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small segments/blocks
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ABCD+EFGH+IJKL+MNOP...
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drill a skill
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AAAAAAA+BBBBBBB
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pyramid/movement reduction
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A(8x), B (8x), C(8x), D(8x)
A(4x), B (4x), C(4x), D(4x) A(2x), B (2x), C(2x), D(2x) |
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cautionary exercies - higher risk for general population
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hurdler's stretch
runners lunge leg extension - all fours plough |
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physiological
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characteristic of a normal, healthy living organism
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kinesthetic
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awareness of where your body is spatioally and with regard to movement
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myotactic reflex
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contraction of a muschle being stretched in response to the speed and intensity of the stretch
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core temperature
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body's temp at central portion of the body
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range of motion
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allowable movement at a joint measured in degrees
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rehearsal effect
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ability of mind and muscles to recall repetitive activities
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five reasons to warm up
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warm up muscles and joints
warm up core tmep less change of injury rehearsal effect kinethetic awareness increase in neuromuscular response |
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cardio phase
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maintain heart rate elevated into target zone
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muscle -conditioning phase
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after warm-up or after cardio phase
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relaxation phase
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deepbreathing, guided imagery, visualization
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fiber recommendation
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25-30 grams / day
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one pound of fat
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3500 cals
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500-1000 cal deficit/day
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1-2 pounds/week
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six essential nutrients
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carbs
proteins fats vitamins minerals water |
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non-essential nutrients
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fiber
cholesterol alcohol |
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water
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second importance only to oxygen for survival
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fat cals
carb cals protein cals alcohol cals |
9/gm
4/gm 4/gm 7/gm |
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most abundant mineral in body
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calcium
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proper cell growth and development of embryo
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folic acid - water-soluble B vit
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essential for formation of certain enzymes; core of hemoglobin
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iron
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percent of water in human body
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60%
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saturated fats
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solid at room temp
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unsaturated fats
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liquid at room temp
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LDL
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bad cholesterol
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HDL
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good cholesterol
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alcohol converted to...
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fat
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osteoporosis
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porous bones - bones become weak and brittle
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most common cause of tendonitis
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overuse
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two factors affecting fitness in children
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thermoregulatory system inefficient; (stress hydration)
underdeveloped neurological system |
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umbrella term used for a group of >100 medical conditions
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arthritis
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Type 1 or insulin dependent diabetes
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least common 5-10%
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type 2 or non-insulin dependent
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more common 90-95%
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ischemic stroke
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lack of blood flow to brain
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heat cramps
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muscle spasms caused by exertion in extreme heat
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heat exhaustion
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occurs when one contiunes to exercise through heat cramps and may cause loss of consciousness.
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profuse sweating
pale cold, clammy skin slightly elevated body temp weakness, dizziness, headache, nausea |
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heat stroke
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final stage of heat-related disorders. Thermoregulatory system shuts down to conserve fluids.
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sweating stopped
skin hot and dry breathing labored call EMS |
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heart attack symptoms
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prolonged squeezing or pressure in chest;
sob reslessness, apprehension, dizziness, extreme weakness; nausea and vomiting loss of consciousness cold or clammy skin bluish skin tone absence of pulse dilated pupils |
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five components of fitness
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cardiorespiratory endurance (CRE)
muscular strength muscular endurance flexibility body composition |
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body composition
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ratio of lean body mass to body fat
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lean body mass comprised of
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muscles
bones ligaments tendons internal organs |
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body fat or adipose tissue
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essential fat and stored fat
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overload principle
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exercise a body system at a greater than normal level; repsonds with increased functional efficiency.
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S.A.I.D.
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specific
adaptation to Imposed demands |
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methods AS EFFECTIVE to monitor exercise intentisty
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perceived exertion and
Talk test |
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1 MET = 3.5 ml O2/kg/min
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energy expenditure at rest
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4 training principles to develop exercise programs based on goals:
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overload
SAID (specificity) progression reversibility |
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Metabolic Method
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a way to measure exercise intensity based on VO2max
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Maximal Heart Rate (MHR)
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the highest heart rate obtainable during intense exercise
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F.I.T.T.R.
frequency intensity type time recovery |
principle used to design appropriate cardiorespiratory endurance exercise based on an individual's fitness level
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recovery heart rate
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length of time it takes the heart to return to a resting value after exercise
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heart rate method
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a way to measure exercise intensity based on HR
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rate of perceived exertion scale
(RPE) (OMNI scale of perceived exertion) |
a way to measure exercise intensity based on an individual's perception with the use of a number scale
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talk test
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determination of exercising at too high of intensity based on ability to converse
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steady state exercise
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focuses on maintaining a given target heart rate for an extended period of time
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four reasons to warm up for CRE training
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increase blood and oxygen availability;
possible reduced risk of injury; increase tissue and joint ROM enhaned muscle performance |
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interval training
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combo high and low intensity
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2007 ACSM-AHA guidelines
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450-750 MET - min/week
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isotonic
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resistance training involving both a concentric and eccentric phase of muscle contraction.
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isometric
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resistance training that involves muscular contractions during which there is no change in the length of the muscle. (no movement)
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isokinetic
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resistance training - dynamic muscle contracitons during which speed of movement is controlled.
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twelve major muschle groups
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calves
quads hamstrings glutes lowback abs upper back shoulders lats chest biceps triceps |
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muscular endurance
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capacity of muscle to perform repeated contractions or hold an isometric contraction for extended period of time
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flexibility
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ability to move joints through the normal, pain-free, full ROM
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concentric
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shortening contraction
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eccentric
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lengthening contraction
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limited flexibility
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usually muscles too tight, not too short
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ROM
anatomical/structural |
limits defined by the skeletal structure and/or connective tissues
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ROM
biomechanical |
the limits defined by the levers and muscles involved; specific to each movement pattern, the type of resistance and direction of resistance.
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ROM limit:
Physiological |
limits defined by the contractile tissue; in muscles, the sliding filament theory dictates that muscle cannot contract if it has been lengthened past a certain point
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ROM limit:
neurological |
limits defined by input to hte muschles involvedl mayaa be most modifiabole as the patterns are rehearsed and become established.
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muscular strength
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measurement of a muscle's ability to exert a maximal force against a resistance.
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systeolic blood pressure
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resistance of blood flow during a contaction of left ventricle
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diastolic blood pressure
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amount of resistance to blood flow durin relaxation phase of cardiac cycle
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waist to hip ratios
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female < .96
male < 1.0 waist/hip |
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overweight
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BMI>25
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obese
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BMI>30
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lower cross syndome
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overactive or tight hip flexors
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self efficacy
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belief that one can succeed in a given situation
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extrinsic motivation
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driven to do something due to pressure
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intrinsic motivation
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driven to do something out of internal drive; interesting and provides spontaneous satisfaction; more self-sustaining
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four sources of influence that can develop people's efficacy
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Mastery experience
Social Modeling social persuasion stress perception reduction |
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performance goals
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lead to feeling of success
factors that one can control actions one can perform |
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resiliency
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ability to spring back from and successfully adapt to adversity.
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Hans Seyle's theory
3 stages of stress response process: |
fight or flight
resistence exhaustion |
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symptoms of stress
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headaches
trouble sleeping tired |
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stress defined:
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consequences of the failure of a human to respond to emotional or physical threats - actual or imagined
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55% of communication depends on
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body language
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38% of communication:
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how you say it
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7% of communication
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what you say
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word "communication" comes from the Greek word:
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gift
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verbal listening skills
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paraphrasing
summarizing minimal encouragers |
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leadership
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process of social influence in which one person can enlist the aid and support of others in the accomplishment of a common task.
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informed consent
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form signed by the participant in which the inherent risks of activity are acknowledged.
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waivers
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form signed by participant indicating sole responsiblity for any injury that may occur duing the exercise session.
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medical clearance
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document provided by participants's physician
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health history screening
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completed by participant to indicate current and past health issues/risks
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PAR-Q
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brief screening tool (7 questions) to quickly identify contraindications to exercise
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personal health history questionnaire
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health screening tool - comprehensive - lifestyle habits, exercise history, acknowledgement of personal responsibility during exercise
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liability
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being legally bound to conduct oneself according to industry standards
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negligence
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profession causing harm by not adhering to professional standards
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standard of care
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safe and effective practices that are established and adhered to by the industry
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scope of practice
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level of training and expertise a person has and working with those boundaries
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sagittal plane
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divides body into right and left sides
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frontal plane
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divides body into front and back sides
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transverse
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divides the body into upper and lower sides
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scaption
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15-20 degrees froward from th frontal plane in line with the scapular surface while in anatomical position
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bones in axial skeleton
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80
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bones in appecdicular skeleton
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126
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total bones in skeleton
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206
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number cervical spine
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7
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number thoracic spine
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12
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number lumbar spine
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5
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number coccyx
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2-4
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amphiarthrodial joint
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slightly movable
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synarthrodial
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immovable joint
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diarthrodial
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movable joint
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ball and socket
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three planes of motion
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shoulders and hips
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prime mover
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muscle most effective in the action
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agonist
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muscle that contracts and produces movement at the joint
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antagonist
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muscle that opposes the agonist muscle
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synergist
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more than one muscle that performs the identical action at the joint
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stabilizer
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muscles that hold or stabilize one joint or body part so a prime mover and synergist muscles can accomplish their task
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Anaerobic
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without oxygen; high lactic acid production
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aerobic
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in presence of oxygen; using a mixture of glycogen or fatty acids
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Creatine Phosphate
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gives up phosphate molecule for resynthesis of ATP; cell has enough for few seconds of energy
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recovery time in CP system
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fatigue sets in rapidly - 2-3 minutes to recover
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activities using CP system
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sprints, high jump, field events
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glycogen
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stored form of glucose in liver and muscle
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glucose
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simple carbohydrate
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activities that rely on anaerobic respiration
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intense activities lasting < 2mins:
resistance training gymnastics field events |
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aerobic glycosis
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metabolic process supplying large amts of energy upto 90mins
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mitochondria
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cell's powerhouse containing oxidative enzymes that promote aerobic metabolism
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aerobic activities
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walking, longer runs (>800m)
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fatty acid oxidation
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relies on fat as fuel source
(aerobic) |
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alveoli
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smallest unit of repiratory system where exchange of oxygen takes place
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tidal volume
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aniybt if air in one breath
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respiratory rate
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number of breaths/minute
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VO2
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measure of oxiygen a person can consume during strenuous exercise
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VO2max
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reliable indicatory of an individual's cardivascular fitness
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CRE training increases:
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volume of O2 or depth of each breath
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stroke volume
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amount of blood pumped with each heart beat
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cardiac output
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stroke volume x heart rate
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diarthrodial joints
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movable - also known as synovial
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amphiarthrodial joints
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slightly movable
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synarthrodial
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immovable joints
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Type I muscle fibers
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slow twitch
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Type IIa and IIb
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fast twitch
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hinge joint
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c-shape surface of mone swings around rounded surface of another allowing movement in one plane of mothion (knee and elbow)
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two types of muscle contractions skeletal muscles produce
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isometric
isotonic |
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glucose and oxygen required for this
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aerobic respiration
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rhomboids contract
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adduction of scapula
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which muscle involved in hip abduction
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gluteus medius
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provides necessary force for knee extension
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quadricep
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part of spine that has lordosis and is lower back
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lumbar
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muscle fiber most efficient at aerobic energy production
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type I - slow twitch
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two energy systems that provide short term supply of energy, produced anaerobically
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creatinine phosphate
anaerobic glycolysis |
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aerobic energy system that produces greatest amount of ATP
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fatty acid oxidation
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by-product of anaerobic glycolysis
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lactic acid
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metabolic pathways that produce ATP, carbon dioxid, water, and heat
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aerobic glycolysis
fatty acid oxidation |
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primary fuel for long term, low to moderate activity
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carbs/glucose
fatty acids |
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gradual warm up necessary to reduce
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oxygen deficit
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does not occur until 3-4 minutes of exercise
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steady state
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cardioresp adaptations to exercise
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increased muscle strength
increased stroke volume decreased resting hr increase o2 delivery to muscles |
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slow twitch
large # mitochondria need o2 to produce energy aerobic fatique resistant increased concentration of oxidative enzymes |
slow twitch muscle fiber
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intermediary fibers
demonstrate properties of both slow twitch and fast twitch fibers |
type IIa
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true fast twitch
high levels of glycolytic enzymes produces energy via anaerobic metabolism fatigue quickly fast speed of contraction |
type IIb
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distribution of muscle fiber type affected by:
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genetics
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humerus
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upperbone of the arm
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femur
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upper bone of the leg
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tibia
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larger bone of the lower leg
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patellae
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knee cap
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axial skeleton
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skull, spine, ribs, sternum
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cervical c1-c7
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first seven vertebrae
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lumbar l1-l5
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five vertebrae of lower back
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pelvis
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bone structure that attaches the legs to the axial skeleton
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coccyx
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tail bone that consists of 2-4 bones
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radius
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lateral bone of the lower arm
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normal or desirable cholesterol <
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200 mg/dl
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behavior modification
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important part of any weight management program.
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arthritis caused by a deterioration of?
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cartilage
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med for hypertension
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beta blocker
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two types of arthritis
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osteoarthritis
rheumatoid arthritis |
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good method to monitor intensity with high bp
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perceived exertion
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CAD can be caused by thick deposits of fat in the coronary artery known as
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atherosclerosis
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loss of elasticity in the blood vessels
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arteriosclerosis
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which heat disorder most fatal
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heat stroke
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LDL goals
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<70 for high risk (heart/blood disease, metabolic syndrome)
<100 for high risk (diabetic, multiple risk factors0 <130 for others |
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Total Cholesterol (TC)
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75-169 if 20 or younger
100-199 age over 20 |
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HDL (high density lipoprotein)
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>45 mg/dl (greater the better)
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Triglyceride (TG)
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< 150 mg/dl
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BMI
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weight (kg) / height (m)2
1 lb = .45kg 1 in = .0254 m |
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upper cross syndrome
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forward head position and rounded shoulders - tight or overactive muscles
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aerobic endurance
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ability of heart and lungs to effectively deliver oxygen to working muscles
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muscular strength
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ability of muscle to perform near maximal effort one time
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flexibility
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ability of joint and its surrounding muscle and connective tissue through a full ROM
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muscular endurance
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muscle perfoms repetitive contractions
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body composition
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percentage of lean body mass to body fat
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three methods for monitoring exercise intensity
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metabolic
heart rate perceived exertion |
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strategies to promote adherence
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enjoyable
available and convenient attainable goals focus on individual health benefits social support |
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level of arousal
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readiness to engage
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neuroplasticity
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changing of neurons, the organization of their networks, and their fuction via new experiences
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performance goals
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based on factors that one can control and actions oce can perform - lead to feelings of success
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outcome goals
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based on numbers that may contain factors that are uncontrollable therefore unachievable - lead to feelings of failure
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short term goals
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4-6 weeks
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long term goals
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big picture - clients core values
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keys to change
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true desire
strong belief knowledge plan for change setbacks progress |
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stages of change
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pre-contemplation
contemplation preparation action maintenance relapse |
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four main sources of influence that can develop peolpe's belief about efficacy
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mastery experiences
social modeling (he can, I can) social persuasion stress perception reduction |
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stages of learning
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cognitive
associative autonomous |
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roles of fitness instructor
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instructor
referral source coach facilitator role model leader |
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personal qualities
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empathy
respectfulness enthusiasm self-development genuineness |
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knee joint
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combo of hinge, gliding, pivot
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