CSCS Review Vocab 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. Adduction=Toward midline Absolute= refers to just the actual wt. of body fat Abduction= Away from midline Aerobic Fitness= Ability to perform prolonged periods of work w/o getting tired Ambient HR= HR during the day when you aren’t really doing anything but not truly resting Antioxidants= protect against free radicals Basal Metabolic Rate(BMR)= rate @ which body burns calories over 24 hr period while @ complete rest Ectomorph= light build and slight muscular development Endomorph= stocky build, wide hips and heavy fat storage FITT= theory governing frequency, intensity, time and type of exercise Free Radicals= Highly reactive molecules known to damage muscle fibers= inflammation, fatigue, and suppressed immune system High Impact Aerobics= exercises where both feet leave the ground simultaneously Low Impact Aerobics= exercises where one foot stays in contact with the ground Metabolism= all of the chemical processes that are taking place in your body to transfer food and other substances into energy and waste Obese= more than 35% body fat, over 100 billion fat cells BMI Formulass a) Wt. in lbs x 703 (Ht. in In)^2 b) Wt. in Kg (Ht. in In)^2 x10000 Circulatory System Serves : 1. To conduct nutrients and oxygen to the tissues 2. To remove waste materials by transporting nitrogenous compounds to the kidneys and carbon dioxide to the lungs 3. To transport chemical messengers(hormones) to target organs and modulate and integrate the internal milieu of the body 4. To transport agents which serve the body in allergic, immune and infectious responses 5. to initiate clotting and thereby prevent blood loss 6. to maintain body temperature 7. to produce, carry and contain blood 8. to transfer body reserves, specifically mineral salts to areas of need - - Veins to the heart; Arteries from the heart o Pulmonary vein exception Hepatic Portal System- Blood draining intestines, pancreas, spleen + gall bladder goes through system of veins in the liver before returning to circulation via inferior vena cava Pulmonary Circuit- Blood oxygenated + depleted of metabolic waster products Lymphatic Drainage- Fluids not reabsorbed into capillaries are transported via lymphatic system Heart o Pumps 72 times per minute (on Avg) and propels 4000 gals of blood to tissues daily o Composed of: ▪ Endocardium(inner coat; epithelium) ▪ Myocardium (middle coat; cardiac muscle) ▪ Epicardium (external coat; epithelium and connective tissue) ▪ Impulse conduction system o Cardiac Nerves: ▪ Modification of intrinsic rhythmicity of heart produced by cardiac nerves of sympathetic and parasympathetic nervous system ▪ Sympathetic= Increase rate and force of heart and dilates coronary arteries ▪ Parasympathetic=(vagus nerve) opposite of sympathetic ▪ Visceral sensory(afferent) fibers from heart end in 1st four segments of the TSpine o Cardiac Cycle: ▪ Alt. contraction and relaxation 72xper min. One cycle=.8 seconds ▪ 3 Phases • 1. Atrial systole: 0.1sec • 2. Ventricular systole: 0.3sec • 3. Diastole: 0.4sec ▪ Actual rest period for each chamber is .7s for atria and .5s for ventricles • Heart rest longer than @ work Blood o 2 Parts ▪ 1. Cells: 45% ▪ 2.Plasma: 55% o Average volume 5 or 6 liters(7%BW) o Plasma: ▪ 90% +water ▪ Rest- proteins, electrolytes, hormones, antibodies, nutrients and waste • Isotonic ▪ Purpose: Role in respiration, circulation, coagulation, temp. regulation, buffering and fluid balance Major Hormones Growth Hormone: Major stimulus of postnatal growth; induces precursor cells to differentiate and secrete insulin-like growth factor which stimulates cell division and protein synthesis Insulin: stimulates fetal growth, stimulates postnatal growth by stimulation secretion of IGF-1, stimulates protein synthesis Thyroid Hormones: permissive for growth hormone secretion and actions, permissive for development of the CNS Testosterone: stimulates growth at puberty in large part by stimulation the secretion of growth hormone, causes eventual epiphyseal closure and stimulates protein synthesis Estrogen- stimulates the secretion of growth hormone at puberty and causes eventual epiphyseal closure Cortisol- inhibits growth, stimulates protein catabolism Nutrition 6 Key Nutrients 1. 2. 3. 4. 5. 6. Water Protein Minerals Vitamins Carbs Fats Water Key Points 1. 2. 3. 4. 5. 6. Normal production of water in a human is around 2500-2700 ml per day Average adult composed of about 55-60% water More water is required for children and during warm weather Water acts as body’s solvent Water can be found in intra + extra cellular tissue Adults should take in 2-3L of fluid over the course of a normal day Protein Key Points 1. Made of amino acids (AA) 2. AA broken down into essential and non essential a. 9 AA must be found in diet and cannot be manufactured by body 3. 3 types a. Complete b. Incomplete c. Complementary 4. Complete proteins are found in meats, cheese and poultry. Contain all 8 essential AA 5. Incomplete proteins are found in plants, nuts, grains and legumes 6. Complimentary proteins- foods that have to be combined to offer a complete protein presentation 7. Digestion process of chymotrypsin, trypsin, carboxypeptidase and pepsin act upon proteins 8. 9. 10. 11. 12. 13. Proteins help in the production of antibodies and tissue healing Proteins become energy source if carbs and fats are not available Marasmus= starvation Recommend 15% caloric intake to be protein Uric Acid, Nitrogen and Hydrogen are all byproducts of protein breakdown AA are incorporated into various structural and functional proteins including enzymes Mineral Key Points 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. Minerals help maintain the function of the various acids and bases in the body About 75% of the minerals are found in bones and teeth as calcium and phosphorus Minerals may function as catalyst for cell reactions Magnesium, calcium, phosphorus , sodium and potassium are considered minerals Minerals are usually incorporated into organic molecules, although some occur in inorganic compounds or as free ions Minerals create compounds in some cases Homeostatic mechanics regulate mineral concentrations in the body Minerals are responsible for about 4% of BW Found in all types of body tissue Don not create energy for the body Calcium and phosphorus key in body development and maintenance Sodium and potassium help trigger cell reaction potentials Minerals found in unprocessed foods Major Minerals 1. Calcium (Ca) a. Sources: Milk, cheese, broccoli, turnips b. Functions: Bones, clotting, cell wall integrity, conduction of nerve impulses c. Disorders: Deficient clotting, poor bone structure and limited cell integrity 2. Chlorine (Cl) a. Sources: Salt b. Functions: Helps produce acid-base relationships that are balanced, helps with osmotic pressures and the production of hydrochloric acid, helps regulate pH c. Disorders: Excessive water loss may cause low levels of chlorine in the body 3. Magnesium (Mg) a. Sources: Leafy vegetables, whole grains, legumes, milk b. Function: Bones, teeth, function as enzymes, nerve conduction, functions in ATP Production c. Disorders: Nervous system dysfunction 4. Phosphorus (P) a. Sources: Egg Yolk, Whole Grains, Meat, Milk b. Function: Helps with calcification, maintains acid-base relationship, works as an enzyme, occurs in phospholipids of cell membranes c. Disorders: Rickets, poor bone structure 5. Potassium (K) a. Sources: Fruits, whole grains, fish and poultry b. Function: Nervous system conduction, acid-base relationship and pH regulation c. Disorders: Nausea, weakness of muscles 6. Sodium (Na) a. Sources: Salt, Fish, Poultry, Milk b. Function: Acid-base relationship, nerve system conduction, uptake of glucose c. Disorders: Nausea, weakness, muscles spasms, cramping 7. Sulfur (S) a. Sources: Egg, cheese, nuts, meats b. Function: Aids w/ vitamin B function and helps development of connective tissue, found in insulin, biotin and mucopolysaccharides Vitamins Key Points 1. Fat-Soluble vs Water Soluble 2. Fat Soluble: A, D, E, K 3. Water Soluble: C, B1, B2, B6, B12, Folic Acid and Niacin Water Soluble Vitamins 1. Vitamin C- Ascorbic Acid a. Sources: Citrus, strawberries, potatoes, tomatoes b. Function: Helps with uptake of iron and cell membranes, closely related chemically to monosaccharides c. Disorders: Scurvy, Anemia, Pronounced bruising of tissue 2. Vitamin B1- Thiamine a. Sources: Legumes, wheat germ, pork b. Function: Helps with muscle and nerve function, active in the synthesis of essential sugars c. Disorders: Anorexia, nerve dysfunction, beriberi 3. Vitamin B2- Riboflavin a. Sources: Enriched breads, milk, meats, greens b. Function: Lip color, metabolic process of nutrients, eyes, can function as a coenzyme c. Disorders: Weight Loss, eye dysfunction, and lips may become inflamed 4. Vitamin B6- Pyridoxine a. Sources: Red Meats b. Function: Hemoglobin production, synthesis of proteins c. Disorders: CNS disorders, kidney stones and nausea 5. Vitamin B12- Cobalamin a. Sources: Animal products only b. Function: RBC production, protein breakdown c. Disorders: Pernicious Anemia 6. Folic Acid- Folacin a. Sources: Most foods b. Function: RBC production and protein breakdown, coenzyme in the synthesis of DNA c. Disorders: Anemia, Stomatitis 7. Niacin- Nicotonic Acid a. Sources: Meats, Peanut Butter b. Function: Growth, nervous system and digestive system c. Disorders: Pellagra, Dermatitis Fat Soluble Vitamins 1. Vitamin A-Retinol a. Sources: Whole milk, fish, leafy vegetables, and yellow vegetables b. Function: Vision, skin, teeth, stored in the liver c. Disorders: Poor vision, xerophthalmia, bad skin 2. Vitamin D- Calciferol a. Sources: Milk, fish oils, sun b. Function: bones, also synthesized in the skin c. Disorders: Teeth, bad bones structure, rickets 3. Vitamin E- Tocopherol a. Sources: Leafy Vegetables, wheat germ b. Function: Antioxidant, stabilizes RBC’s, stored in muscles and adipose tissue c. Disorders: Anemia, RBC’s are broken down 4. Vitamin K- Menadione a. Sources: Pork Liver, Leafy vegetables b. Function: Helps with prothrombin for blood clotting c. Disorders: Hemorrhagic Conditions Carbohydrates Key Points 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. Three types of carbs: polysaccharides, disaccharides, monosaccharides Polysaccharides- glycogen, dietary fiber, and starch found in cereal, rice, corn pasta Disaccharides- (double sugars)- maltose, lactose, sucrose, found in molasses, table sugar Monosaccharides- (simple sugars)- Fructose, glucose, galactose found in fruit and honey Energy in released from glucose by oxidation If inadequate amounts of glucose available AA may be converted to glucose Carbs provide energy and help in the breakdown of fat Carbs can only be used in the from of simple sugars by the body Primary processing and uptake of carbs occurs in the small intestine by the enzymes maltase, sucrase, and lactose Glucose is the simple sugar used by the CNS and glucose can be stored as glycogen until being used later High levels of carbohydrates can lead to weight gain and poor nutritional status Studies indicate that approximately 55% of an adults intake is carbohydrates Carbohydrates are absorbed as monosaccharides Dietary fiber can be broken down in soluble and insoluble dietary fiber Glucose is regulated by insulin and glucagon (hormone) Educate clients to reduce simple sugars and encourage clients to eat more complex carbs Fat Key Points 1. Excessive fats can lead to weight gain, stroke, and heart disease 2. There are two primary types of fat: Saturated fats and unsaturated fats 3. Saturated Fats- completely maximized number of hydrogen present. a. Examples- eggs, chocolate, dairy, coconut oil, meats, usually solid at room temp 4. Unsaturated fats- usually liquid at room temp., do not have max # of hydrogen atoms present. a. Examples- soybean and corn oil 5. Fats provide insulation to the body 6. Linoleic acid is an essential fatty acid 7. Cholesterol is obtained in foods of animal origin only 8. Fats help with the transportation of fat soluble vitamins 9. Fats act as an energy source when carbohydrates are unavailable 10. Fats help create linoleic acid which is an essential component not made in the body 11. Primary fat breakdown occurs in the small intestine, however, some is performed in the stomach by gastric lipase 12. Fats can also be classified as visible or invisible 13. Visible fats: shortening, meats, margarine, butter 14. Invisible fats: cheese, milk, avocado 15. Recommend to you clients total intake of fat to be less than 30% of caloric intake 16. High Cholesterol is above 240mg/dL 17. Borderline-200-240 mg/dL 18. <200 mg/dL recommended 19. Recommend polyunsaturated fats to lower cholesterol LDL vs HDL - Atherosclerosis= plague causing hardening of the arteries LDL less than 100mg/dL is optimal level. Less than 130mg/dL near optimal High LDL= more than 160mg/dL or 130mg/dL or above= 2 or more CVD risk factors 1/3 to ¼ of blood cholesterol is carried by HDL Ergogenic Aids Caffeine - Mobilizing fatty acids, which can be used as fuel, sparing glycogen stores May benefit endurance athlete Stimulant may help power events Diuretic property lead to weight loss may benefit jumping events Creatine - Can enhance high intensity exercise and creatine levels in muscle No increase in endurance AA o Aids in ATP resynthesis o Maintains ATP/ADP Ratios o In combination with/ PCr buffers H+ o Facilitates high energy phosphate transport from mitochondria to the contractile proteins of skeletal muscle Sodium Bicarbonate - Buffers H+ (Lactic Acid) Anabolic Steroids - Side effects: liver tumors, jaundice, fluid retention and high BP, severe acne, trembling Men: shrinking testicles, lower sperm count, infertility, baldness, development of breasts Women: growth of facial hair, changes in menstrual cycle, enlargement of the clitoris and deepened voice Anatomy Axial Skeleton Consists of 80 bones forming (spine and thorax) and skull Vertebral Column - Composed 26 bones 7 Cervical, 12 Thoracic, 5 lumbar vertebrae, sacrum formed by fusion of 5 sacral vertebrae and coccyx formed by fusion of 4 coccygeal vertebrae Ribs and Sternum - 12 pairs of ribs attach to T-Spine post and sternum anteriorly 7 pairs of ribs articulate with sternum directly= fixed ribs 3 pairs of ribs articulate with sternum via cartilage 2 inferior pairs don’t attach anteriorly and are referred to as floating ribs Skull - - 22 bones fused together Form face and cranium consist of 6 single bones o 1. Occipital 2. Frontal 3. Ethmoid 4. Vomer 5. Sphenoid 6. Mandible 8 Paired bones o 1. Parietal 2. Temporal 3. Maxillary 4. Palatine 5. Zygomatic 6. Lacrimal 7. Inferior Concha 8. Nasal Mandible is the only movable bone of the skull Other Parts - Middle ear bones ( ossicles) Hyoid Bone= small U shaped Appendicular Skeleton 126 Bones - 64 Upper 62 Lower Characteristics of Bone - Specialized type of connective tissue consisting of cells (osteocytes) embedded in a calcified matrix Encased by periosteum, connective tissue sheath Central marrow cavity Types of Bone - Compact Bone Spongy( Cancellous) Compact Bone - Lies within periosteum, forms outer region and appears dense Living osteocytes and calcified matrix arranged in layers or lamellae Lamellae circulatory arranged surrounding central canal, haversian canal which contains small blood vessels Spongy Bone - Bars, spicules or trabeculae which forms lattice meshwork Found @ ends of long bones and the inner layer of flat, irregular and short bones Joints - Ball and socket( ex. Hips and shoulder) o All types of movement Hinge (ginglymus) ( ex. Elbow and knee; interphalangeal joints) o Motion in one plane Rotating/ Pivot ( ex. Radius, ulna, atlas and axis) o Only rotation permitted Plane/ Gliding (tarsal and carpal bones) o Sliding motion Condylar ( metacarpi-phalangeal, temporomandibular) o Two planes motion @ right angels to each other Muscular System Skeletal Muscles 650 skeletal muscles Each muscle consists of many muscle fibers held together and surrounded by connective tissue 3 Units 1. Endomysium- connective tissue layer enveloping a single fiber 2. Perimysium- connective tissue layer enveloping a bundle of fibers 3. Epimysium- connective tissue layer enveloping the entire muscle Structural Organization of a Muscle Fiber - Fiber= single muscle cell o Cell membrane- sarcolemma o Multinucleated o Composed of numerous cylindrical fibrils running entire fiber length Myofilaments - Thick and thin form contractile machinery of muscle and are made of proteins 54% by weight= myosin Thick myofilaments= many myosin molecules oriented tail-end to tail-end at the center w/ myosin molecules staggered from center to the myofilament tip Actin= Thin+ globular protein Sarcoplasm- muscle cell cytoplasm - Contains golgi complexes near the nuclei Mitochondria between myofibrils and just below sarcolemma Myofibrils surrounded by sarcoplasmic reticulum made of longitudinally arranged tubular network (sarcotubules) Complex( terminal cistern- T Tubules- terminal cistern) formed at this position = triad o T-Tubules bring wave of depolarization of sarcolemma into the fiber thus into intimate relationship w/ terminal cisternae Excitation - Contraction triggered by generation of action potential in muscle membrane Motor neutrons lose myelin sheath when entering skeletal muscle Branch to innervate a single muscle fiber= neuromuscular junction Motor unit- Single motor neuron and all muscle fibers innervated by it Motor end plate= specialized part of membrane lying under neuron Contraction - Huxley Sliding Filament Theory o Thin and thick filaments slide past one another making and breaking chemical bonds as they go o No change in filament length o H and I bands narrow during contraction o A band remains the same Muscle Twitch - Muscle twitch= muscles response to a single max stimulus Beginning of activity signaled by record of electrical activity in sarcolemma Latent Period= Delay between imposition of stimulation and development of tension Tetanus - Summation= increased strength of contraction in response to volley of stimulus before relaxation can occur Tetanus= smooth and full contraction in response to very fast stimulation that causes individual contraction to fuse Energy Sources - Energy In=Energy Out ATP hydrolyzed by actomyosin to give ADP, Pi, and energy associated w/ cross bridge motion Types of Muscle Fibers 1. White(fast) fibers a. Rapidly contract b. Fatigue quickly c. Energy production via anaerobic glycolysis d. Few mitochondria 2. Red (slow) fibers a. Contract slowly b. Fatigue slowly c. Energy production via oxidative phosphorylation(aerobic) d. Many mitochondria 3. Intermediate fibers a. Structural and functional qualities of both Lever Review First class Lever a. Fulcrum between the effort and load Second class Lever a. Fulcrum- Load- Effort b. Load Close to Fulcrum Third class Lever a. Fulcrum- Effort-Load Sarcomere Review a. Z-Disk a. Separates the sarcomere b. No myosin @ Z-Disk b. A-Band: The distance of one thick filament= two myosin a. Does not change length c. I-Band: Distance from the end of one thick filament to the beginning of the next thick filament a. Becomes shorter during contraction b. Entirely Actin c. Marks margins of two adjacent sarcomeres. Each I-band technically lies within 2 sarcomeres d. H-Zone: Distance between end of one thin filament to the beginning of the next thin filament a. Becomes shorter during contraction b. Entirely myosin c. Completely within sarcomere- lies @ center Six Actin interact with each myosin in hexagonal array Three myosin can interact in triangular fashion with each actin Myosin plays role of ATPase Actin-Binding Motor Protein - When myosin bound to actin, ATP bound to myosin head - W/ATP bound, myosin can detach from actin - Once detached, myosin hydrolyzes bound ATP to ADP+Pi remain attached to Myosin head - Then myosin reattaches to action - Reattachment realeases Pi group, which strengthens actin and myosin interaction - Power Stroke: ATP gone, myosin head undergoes conformational change, causing actin and myosin to move relative to each other - Myosin head releases ADP - New ATP must bind to myosin, for myosin to release from actin to start new cross bridge Relaxed state - Tropomyosin bound to thin filament in absence of calcium Troponin complex is periodically bound to thin filament to block actin and myosin interaction Contracted state - Calcium binds to troponin complex Troponin-C removes itself from thin filament, Myosin can now bind Neuromuscular Junction - - Active Zone: Electron-Dense patch of membrane at the end of a nerve, right at the neuromuscular junction o Vesicles @ membrane, mitochondria more proximal, away from active zone Junctional fold right opposite active zone Ach receptors on the muscle membrane highly concentrated right at nerve terminal Muscle Development - Mesenchymal cells from myoblasts Myoblasts proliferate and from myotubes by fusing together, resulting in a large multinucleated cell *Muscle becomes multinucleated by fusing together of primitive myoblasts Satellite Cells: These cells lie squeezed in-between the endomysium (basement membrane) of a myofibril and the fibers themselves - Developmentally they have the same origin as myotubes. They are myoblasts that did not fuse with other myoblasts during development - They proliferate to repair damaged muscles tissue o They will divide to regenerate muscle, but regeneration my by incomplete Muscle Regeneration - When the muscle fibers are gone, all that is left is the basal lamina and reticular formation of the endomysium Satellite cells then migrate into empty endomysium Macrophages come in to remove necrotic remnants(debris) Muscle regeneration may be incomplete ( muscle atrophy or weakness) Fiber splitting can occur, where satellite cell can generate smaller duplicated myofibril sections from one original myofiber Penniform Muscle: Muscles with a central tendon, used for strength and stability( Transverse Abdmoinus) Fusiform Muscle: Muscles w/a tendon on either side longitudinally, used for speed (Biceps) Tanner Classification -Classification of sexual maturity looks at pubic hair growth to determine development level - Stage 1- Preadolescent has no pubic hair except for fine peach fuzz Stage 2- Sparse growth of long, slightly darkened, downy hair around labia Stage 3- Pubic hair becomes darker, coarser and curlier Stage 4- more dense growth Stage 5- Classic course, curly and extends to inner thighs Gait Cycle Stance period= 5 Phases 1. 2. 3. 4. 5. Initial Contact Loading Response Midstance Terminal Stance Pre-Swing Swing period= 3 Phases 1. Initial Swing 2. Mid Swing 3. Terminal Swing Detraining Short Term (5wks) Causes significant changes in metabolic response to exercise, w/ decreased fat breakdown during exercise and increased glucose reliance Long Term(>5 wks) More significant and dramatic changes than short term. Destruction of RBC’s(hemolysis) during exercise Fluid Intake Recommendations (ACSM Guidelines on Fluid Intake for Exercise) 1. 2. 3. 4. 5. Rec. that one drinks about 500mL (17fl oz) about 2 hrs prior to exercise Should drink early and @ regular intervals to try and keep up with sweating rate Ingest fluids cooler than ambient temp Readily available During intense exercise longer than 1 hr, carbs should be ingested @ rate of 30-60g/hr Basics Neuromuscular Efficiency - Strength is directly related to efficiency of the neuromuscular system Initial increases in first 8-10 weeks due to neuromuscular efficiency Biomechanical consideration - Position of tendon attachment Length-Tension Relationship Length of muscle determines tension that can be created Varying lengths will produce varying tensions - Determined by overlap of actin-myosin filaments Overtraining - Imbalance between exercise and recovery Training exceeds physiological and psychological capacity of individual Can have negative effect on strength training May result in physiological and psychological breakdown Injury, illness, and fatigue can be indicators Physiology of Strength Development Muscle Hypertrophy - Hyperplasia- increased number of fibers o Genetically determined and doesn’t seem to increase with training Increased number of capillaries Increased in dormant capillary activity to meet needs of muscle Increase size and number of myofilaments Actin and myosin- Reversibility- adaptations of muscle due to training can begin to reverse within 48 hrs of removing training. Periodization Hypertrophy - 8-10 reps 1-6 weeks 65-79% 45-90 second rest Shorter rest= greater hormonal response Strength - 5-8reps 2-8 weeks 80-90% 3-5 mins rest Assures complete recovery Power - 1-4reps 90-107% 5-10 min rest Key Formulas Momentum= Mass x Velocity Acceleration= Change in Velocity/ Total Time Speed= Distance/Time Work= Force x Distance Power= Force*Distance = W/T Time Karvonen Formula: Accepted HR Range 60-80% max HRR Target HR= % Intensity x HRR +RHR **HRR= Heart Rate Reserve RHR= Resting Heart Rate Max Heart Rate Formula MHR x % Intensity Heart Rate ACSM recommends exercise prescribed as 55-90% MHr, or 50-85% VO2max or HR reserve HGH Acromegaly is side effect of too much HGH= widening of bones, organ enlargement, and metabolic abnormalities Beta-Agonists Are chemically related to epinephrine and have effects of lipolysis and thermogenesis *Fibrosis causes fibrous tissue to replace degenerating muscle fibers
