ACSM STUDY GUIDE GRADED A+

BIOMECHANICS - ANSWER principles of physics related to energy and force as they apply to the human body PROXIMAL - ANSWER CLOSER TO THE TRUNK DISTAL - ANSWER further from the trunk SUPERIOR (CRANIAL) - ANSWER ab ...

BIOMECHANICS - ANSWER principles of physics related to energy and force as they apply to the human body PROXIMAL - ANSWER CLOSER TO THE TRUNK DISTAL - ANSWER further from the trunk SUPERIOR (CRANIAL) - ANSWER above, toward the head INFERIOR (CAUDAL) - ANSWER lower than, toward the feet ANTERIOR (VENTRAL) - ANSWER toward the front POSTERIOR (DORSAL) - ANSWER toward the back MEDIAL - ANSWER closer to the midline LATERAL - ANSWER further from the midline THREE CARDINAL BODY PLANES - ANSWER sagittal plane, frontal plane, transverse plane SAGITTAL PLANE - ANSWER makes a division into right and left portions FRONTAL PLANE - ANSWER makes a division into anterior (front) and posterior (back) portions TRANSVERSE PLANE - ANSWER makes a division into upper (superior) and lower (inferior) portions ROTATION - ANSWER movement around a longitudinal axis, either toward or away from the midline CIRCUMDUCTION - ANSWER a combination of flexion, extension, abduction, and adduction EVERSION - ANSWER turning the sole of the foot away from the midline INVERSION - ANSWER turning the sole of the foot toward the midline Bones of the skull, vertebral column, ribs, and sternum... - ANSWER AXIAL SKELETON VERTEBRAL COLUMN (SPINE) - ANSWER serves as the main axial support for the body 4 Major curvatures of the adult vertebral column - ANSWER cervical curve, thoracic curve, lumbar curve, sacral curve KYPHOSIS "primary curves" - ANSWER curves of the thoracic and sacral regions LORDOSIS "secondary curves" - ANSWER curves of the cervical and lumbar region Commonly found abnormal curves in the sagittal plane - ANSWER hyperkyphosis and hyperlordosis HYPERKYPHOSIS - ANSWER exaggerated posterior thoracic curvature HYPERLORDOSIS - ANSWER exaggerated anterior lumbar curvature Commonly found abnormal curve in the frontal plane - ANSWER scoliosis STERNUM - ANSWER midline of the chest What are the 3 parts of the sternum? - ANSWER manubrium, body, xiphoid process RF for family history - ANSWER myocardial infarction, coronary revascularization or sudden death to a 1st degree family member when >55 male, >65 female RF for cigarette smoking - ANSWER within 6 months Risk factor for Dyslipidemia LDL - ANSWER Lgreater than 130 mg/dL RF Dyslipidemia Total Cholesterol - ANSWER greater than 200 mg/dL RF Dyslipidemia low HDL - ANSWER less than 40 mg/dL RF Sedentary minutes of activity, days of week, past # of months - ANSWER less than 30 min/day, 3 days/week, for at least 3 months RF Prediabetes fasting blood glucose - ANSWER greater than or equal to 100 mg/dL up to 126 greater than or equal to 126 mg/dL - ANSWER Fasting Blood Glucose for Diabetes diagnosis RF for Obesity - ANSWER body mass of greater then or equal to 30kg/m2; waist girthgreater than 102 cm for men and 88 cm for women RF Age men, women - ANSWER 45 men, 55 women Negative Risk Factor - ANSWER HDL greater than 60 mg/dL RF for hypertensive - ANSWER systolic greater than or equal to 140; diastolic greater then or equal to 90; confirmed by 2 separate occasions or on hypertension meds obesity - ANSWER excessivly high amounts of body fat or adipose tissue in relation to lean body mass overweight - ANSWER increased body weight, in relation to height when compared to some standard of acceptable or desirable weight percent fat - ANSWER the total amount of weight that is measured as fat tissue body mass index BMI - ANSWER the height to weight ratio can be misleading because it does not consider body type lean body mass - ANSWER not fat tissue: muscle, bone, skin etc anorexia nervosa - ANSWER the disorder of self-induced starvation bulimia nervosa - ANSWER the psychologically addictive cycle of binging/purging USRDA food pyramid - ANSWER 1. fat, oils & sweets: use sparingly 2. milk, yogurt &cheese 2-3 servings; 3. meat, poultry, fish, dry beans, nuts, eggs: 2-3 servings; 4. fruits: 3-5 serv; 5. veggies: 3-5 serv. 6. bread, cereal, rice, & pasta: 6-11 serv female athlete triad - ANSWER amenorrhea, osteoporosis, and eating disorders; when left untreated they damage the musculoskeletal and reproductive systems # of kilocalories in one gram - ANSWER Carbo= 4; fats=9; protein=4; alcohol=7 guidelines for losing weight - ANSWER 500-1000 cal daily to lose 1-2 lbs. per wk; same to increase kilocalaries - ANSWER equivalent to losing 1 lb of fat 3500cal waist-hip ratio - ANSWER Hips/Waist (ex. 45" waist and 36" hips... 36/45=.8) ratios above .86 for women and .95 for men indicate abdominal adiposity Heart Rate (HR) - ANSWER total # of times the heart contracts in one minute, increases with work-rate during exercise Stroke Volume - ANSWER amount of blood pumped from the left ventricle in one beat Cardiac Output - ANSWER the amount of blood pumped from the heart in one minute Blood Pressure - ANSWER arterial pressure providing force for blood flow (systolic and diastolic pressure) Arteriovenous Oxygen Difference - ANSWER difference between oxygen content of arterial and venous blood Blood Flow - ANSWER distribution of the cardiac output Maximum Oxygen Consumption - ANSWER highest rate and amount of oxygen achieved at maximal physical exertion Types of muscle tissue - ANSWER cardiac, smooth, and skeletal Cardiac muscle - ANSWER cardiac muscle tissue is involuntary, it is the tissue of the heart smooth muscle - ANSWER involuntary muscle tissue that lines the arterial walls and organs of the body skeletal muscle - ANSWER voluntary and made up of striated fibers Kinesiology - ANSWER the study of human movement Bones - ANSWER mineral reservior, internal skeleton (levers) joints - ANSWER where two bones meet (fulcrum and axis) muscle tissue - ANSWER elastic tissue with contractile properties (pulley) tendons - ANSWER connective tissue that connects muscles to bone ligaments - ANSWER connective tissue that connects bone to bone cartilage - ANSWER white fibrous tissue that cushions surfaces and prevents friction (cushions bones) anterior/posterior - ANSWER front/ back inferior/superior - ANSWER below/ above medial/lateral - ANSWER closer to midline/further from midline proximal/distal - ANSWER closer to trunk/further from trunk abduction/adduction - ANSWER movement away/into from midline horizontal abduction - ANSWER the row horizontal adduction - ANSWER chest press supination/ pronation - ANSWER rotational movement, results in the palm facing upward/downward flexion - ANSWER decrease joint angle (elbow curl) extension - ANSWER increase in joint angle lateral flexion - ANSWER decrease in joint angle (spine side bend, love handles) Physical Activity - ANSWER bodily (musculoskeletal movement leading to caloric expenditure Exercise - ANSWER movement done for improvement in one or more components of fitness 5 components of Physical Fitness - ANSWER a group of characteristics a person achieves/possesses related to physical activity and cardiorepiratory, muscle endurance, muscle strength, flexibility, body composition cardiorespiratory - ANSWER increases the capacity of the heart, lungs, and blood carrying vessels to deliver oxygen; also called aerobic fitness muscle endurance - ANSWER refers to a muscle's ability to perform repeated contractions or hold static contractions muscle strength - ANSWER the amount of force a muscle can exert in a single all-out effort (1 Rep Mas/1RM) flexibility - ANSWER refers to a joint's range of mobility (ROM) Body Composition - ANSWER refers to th ratio of lean body mass compared to fat mass Principle of Adaptation/Overload Training and Progression - ANSWER -greater then normal demand is placed upon muscles, -to enhance the muscular fitness, the system must be progressively overloaded -tension required for strength gain is about 60% - 80% of 1RM -fleck and kraemer recommend 75 - 90% Progression involves increasing/changing one or more of the exercise training components to promote adaptations Principle of Specificity of Training - ANSWER The body adapts to specific exercise training stimulus with specific physical and physiological adaptations. Cardio adaptations - ANSWER -resting heart rate decreases by approx 10 - 15 bpm -SV increases both at rest and during exercise -Resting SBP/DBP may decrease (if prev elevated) Exercise Program Components - ANSWER (FITTE) Frequency, Intensity, Time/Duration, Type/Mode, Enjoyment Warm up Considerations - ANSWER Should include appropriate cardiorespiratory and musculoskeletal activity Cool Down Considerations - ANSWER Appropriate cardiorespiratory and musculoskeletal activity serving to enhance venous return and decrease the chance of postexercise hypotension during recovery Initial treatment for Musculoskeletal injury for the first 24-72 hrs - ANSWER (RICES) rest (prevents further injury, ice (reduces pain, swelling, and initiates inflammatory response) compression (reduces swelling and bleeding) elevation (controls edema and decreases blood flow) stabilization (assists in muscle relaxation, diminishing spasm Symptoms of Angina (chest pain) and myocardial infaction (heart attack) - ANSWER a. chest pain, b. pressure discomfort in the chest, c.left jaw, neck or shoulder-may radiate distally, d. shortness of breath and lightheadedness, e. back pain, which may be experienced by some women Treatment for chest pain and heart attack symptoms - ANSWER a. stop exercise immediately and place person ina comfortable sitting or lying position, b. 911, monitor HR, and be prepared to begin CPR, c. Automated External Defibrillator AED may be used if cardiac arrest Signals of heat exhaustion - ANSWER a. cool, moist pale, ashen, or flushed skin b. headache, nausea, dizziness, c. weakness, exhaustion d. heavy sweating e. body temp will be near normal Signals of heat stroke - ANSWER 1. red, hot dry skin 2. rapid weak pulse, shallow breathing 3. changes in the level of consciousness 4. vomiting 5. body temp will be very high as high as 105 Hydration recommendations according to ACSM - ANSWER approx. 3-6 ounces of water every 1-2 miles of the race ATP-PC phosphagen system (anaerobic) - ANSWER 25-30 seconds of high intesity work (spints, weight lifting) Anaerobic Glycolysis/Lactic Acid System (anaerobic) - ANSWER 1-2 min of high intensity work 400-800m distance sprint Oxygen System (aerobic) - ANSWER fuels activities lasting more than 2-3 min. Capacity is limited only by oxygen and fuel avail. to the cell Ipsilateral - ANSWER same Side Contralateral - ANSWER opposite side unilateral - ANSWER one side bilateral - ANSWER both sides supine - ANSWER lying face up prone - ANSWER lying face down upper respiratory system - ANSWER nose, sinuses, pharynx, larynx ...filters air lower respiratory system - ANSWER trachea, bronchi, bronchiloes, alveoli...puts oxygen into blood anatomical sites of pulse - ANSWER carotid, brachial, radial, femoral type 1 fibers - ANSWER slow twitch, slow oxidative and red twitch fibers (aerobic) type IIA fibers - ANSWER have aerobic and anaerobic capabilities and refered to as intermediate fibers, continuum fibers, fast oxidative glycolitic fibers type IIB - ANSWER anaerobic in nature. refered as fast glycolitic fibers sliding filament theory - ANSWER the events that occur b/w actin and myosin during muscle contraction and relaxation -when nerve impulse is received, the cross bridges of myosin will put the actin filaments towards the center of the sarcomere and tension is created neuromuscular activation - ANSWER stimulus for vol. physical activity initiates in the brain and is then transformed into a movement pattern antihypertensive meds - ANSWER reduces high blood pressure anti-anginal - ANSWER reduces angina/chest pain brochodilator - ANSWER relaxes bronchial passageways hypoglycemic - ANSWER reduces blood sugar anti-arrhythmic - ANSWER prevents/controls abnormal heart rhythms psychotropic - ANSWER affects behavior antihistamine - ANSWER prevents system of allergic response vasodilator - ANSWER widens blood vessal beta-blocker - ANSWER reduces resting and exercise heart rate and blood pressure caffine - ANSWER may extend endurance in moderate aerobic exercise alcohol - ANSWER dehydrating-may impair exercise tolerance and increase risk of heart injury nicotine - ANSWER may elevate HR,BP and respiratory response A.O.M.S - ANSWER Acute-onset muscle soreness; muscle fatigue and discomfort dimininishes when exercise stops D.O.M.S - ANSWER delayed onset muscle soreness;muscle discomfort 24-36 hr after exercise overuse/chronic muscle and joint injury - ANSWER tendonitis, fasciitis, bursitis, osteoarthritis tendonitis - ANSWER inflammation of a tendon fasciitis - ANSWER inflammation of the fascia; fascia is a connective tissue that surrounds muscles, groups of muscles, blood vessels, and nerves, binding those structures together in much the same manner as plastic wrap can be used to hold the contents of sandwiches together bursitis - ANSWER Bursitis is inflammation of the fluid-filled sac (bursa) that lies between a tendon and skin, or between a tendon and bone osteoarthritis - ANSWER chronic breakdown of cartilage in the joints normal acute cardiorespiratory response to aerobic exercise - ANSWER elevated HR, SV, Cardiac output, BP, Blood Flow, Arteriovenous oxygen difference, pulmonary ventilation and oxygen consumption