| SITS-Supraspinatus, Infrapspinatus, Teres Minor, Subscapularis |
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S-SUPRASPINATUS-abduction at glenohumeral joint I-INFRASPINATUS-external rotation at glenohumeral joint T-TERES MINOR-external rotation at the glenohumeral joint S-SUBSCAPULARIS-internal rotation glenohumeral joint |
| PAR-Q stands for physcial activity readiness questionaire. PAR-Q determines if a client needs medical clearance, if they have a heart condition, if they've had any injuries, bone/joint problems, are on any drugs |
| Heart problems, chest tightness, health issues (diabetes, asthma etc.), pregnant |
| A failure to conform one's conduct to generally accepted standard of duty. |
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1) radial-wrist 2) brachial-medial side of elbow 3) carotid-neck; along border of sternocleidomastoid in lower neck |
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Underweight: <18.5 Normal: 18.5-24.9 Overweight: 25.0-29.9 Obese 1: 30.0-34.9 Obese 2: 35.0-39.9 Obese 3: >40 |
| BMI=KG/M SQUARED |
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volume of blood pumped by the heart per min (Q) calculated by Heart Rate x Stroke Volume Q is approx. .4-.5L per minute |
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Amount of blood ejected from the left ventricle in a single contraction
STROKE VOLUME=END DIASTOLIC VOLUME-END SYSTOLIC VOLUME |
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Systolic (contraction) & Diastolic (relaxtion)
Average blood pressure is 120/80
Hypertension is 140/90 |
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Fick Equation VO2= HR (bpm) x SV (mL x beatˆ-1) x (a-venous 02 difference)
*single best index of physical work capacity or cardiorespitatory fitness*
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Expiration-respitatory muscles relax, air flows from lungs into atmosphere b/c of positive pressure generated by elastic recoil of lungs
Muscles-internal intercostals, rectus abdominis, external and internal obliques, transverse abdominis |
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Obstructed airway. hypervenilation of lungs stretches the lung tisse and leads to additional elastic recoil, forcing crural portion of diagphragm down and shortening vertical muscle fibers. Muscles can not contract. |
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| Intrinsic pacemaker. Controls impulses. |
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24 vertebrae 7 cervial vertebrae 12 thoracic vertebrae 5 lumbar vertebrae |
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Kyphosis-cervical and lumbar posterior spinal curve
Lordosis-thoracic and sacral anterior spinal curve
Scoliosis-lateral deviation from midline of spine |
| Also called anaerobic glycolsis, immediately breaking down muscle carbohydrate w/out the presence of O2 & providing additional few minutes of ATP supply |
| The metabolic end of lactate result in localized intramuscular acidiosis which limits musc. performance. Carbs and fat can be broken down in presence of O2 to increase ATP production. |
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Type 1 Muscle Fibers-slow twitch, selected for low activity of low intensity and long duration Type 2 Muscle Fibers-fast twitch, shorten & develop tension sooner than type1, greater success in power & high intensity speed tasks, greater portion of type 2
Type 2a-endurance Type 2b-"classic" fast twitch Type 2c-innervation of skeletal muscle |
| the difference between max hr and resting hr |
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Target HR (low end) =[ (0.40) x HRmax - HRrest)]+HRrest
Target HR (high end)=[(0.85+HRmax-HRrest)]+HRrest
Target VO2 (lower end)= [(0.40) x (VO2max-VO2rest)] + V02rest
Target VO2 (high end)= [(0.85x(VO2max-VO2rest)]+VO2rest |
| 3.5 mL • kg-1•min-1 |
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inch x 2.54=CENTIMETER inch x 0.0254=METER lbs ÷ 2.2 = KG |
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Warm-up-body is better prepared to meet challenge that will be presented, improve performance and decrease injury, should include similiar movements to what stimuli will contain
Cool-down-improve performance and decrease injury, help clear metabolic waste from skeletal muscle, prevent exercise induced hypotension
Should be performed at 50% of stimuli |
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DOMS-delayed onset muscle soreness, shows individual has done TOO much TOO soon
Rhabdomylosis-promotes rapid breakdown of musc. tissue resulting in high amount of break down products entering into blood stream (harmful to kidneys & can cause kidney failure and death) |
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1) Static stretch-hold position, slow movements, passive 2) Dynamic-incoporates movement with muscle tension development, only as active stretches 3) Proprioceptive Neuromuscular Facilitation (PNF)-active and passive, improve joint range of motion |
| The principle of specificity states that training a SPECIFIC way will produce a SPECIFIC result to reach a SPECIFIC goal with a SPECIFIC type of program |
| Stress placed on muscoskeletal system must be greated than normal during specific workout and it should exceed stress during previous workouts |
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The principle of progression states an increase in workload is needed to maintain overload.
The principle of regression states that if you don't USE it you LOSE it. |
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Bilateral-most evident at night and is a characterstic sign of heart failure Unilateral-venous thrombosis or lymphatic blockage General edema (anasacra)-nephrotic syndrome (group of symptoms that include protein in the urine, low blood protein levels, high cholesterol levels, high triglyceride levels, and swelling), severe heart failure of hepatic cirrhosis |
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WHR-comparison between the circumference of the waist and circumference of the hip
men= ≥ 0.95 or 102cm women =≥ 0.86 or 88cm |
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More weight at trunk, higher risk for type 2 diabtes, hyperlipedemia, CAD
Waist-smallest circumference measure 1inch above umbilicus or navel Hip-largest circumference around buttocks, above gluteal folds |
| The 5 stages of readiness to change. |
(maintenance-must be in the stage for 6 months and there after to be considered in the maintenance stage) |
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| Increased activity. |
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Drink water on a fixed time interval rather than use thrist as a signal (thristy is already dehydrated) Drink to match sweat losses, .4-.8L during exercise If weight drops below after exercise drink 20oz. for each lbs. lost |
| 20-35% of total cals |
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Body weight at least 15% below lowest value for excepted height
BMI <17.5 kg·m2 |
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| test used to measure changes in volume in different parts of the body |
| action of attempting to exhale w/ nostrils and mouth or glottis closed, increased pressure in mid ear and chest, as when bracing to lift heavy objects |
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Healthy adults age 18-65, moderate aerobic activity 30 min 5x a week OR vigorous activity 20 min 3x a week
Muscular endurance & strength training 2x a week
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F-3-4x a week, daily I- moderate & vigorous T-30 min moderate & 30 min vigorous T-Something they will ENJOY doing
**may safely participate in strength training with SUPERVISION performing only 8 to 15 reps** |
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F-5x moderate OR 3x vigorous per week I- Moderate RPE 5-6, Vigorous RPE-7-8 T-30-60min (may be broken up into 10min intervals) T-usually walking or swimming |
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Risk category according to risk stratification. Neccesity of medical clearance, necessity of exercise test, neccesity for physicans supervision when participating in exercise test |
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Strength-1RM, estimate 1RM, handgrip dynamometry Endurance-Push-up, Curl-up, YMCA Bench Press |
| Time. Add 5 to 10 minutes on to every session for 2 weeks over 4 to 6 weeks. |
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Muscular strength-4 sets, 8 to 12 reps to FATIGUE NOT FAILURE!! 60-80% of 1RM Muscular endurance-50% of 1RM |
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Absolute contranindication-should not perform until conditions are stabilized or adequately treated
Relative contraindicition-may be tested only after careful evaulation of risk to benefit ratio |
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Bench Press- Alternate grip on bar
Barbell squat- Behind lifter with arms around upperchest and push torso to elbows
**DO NOT** spot at elbows during dumbbell lifts **DO** spot at wrists during dumbbell lifts |
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Osteopenia refers to bone mineral density (BMD) that is lower than normal peak BMD but not low enough to be classified as osteoporosis; Women are far more likely to develop osteopenia and osteoporosis than men
Osteoporosis weakens bones and increases the risk of unexpected fractures. Serious consequences can occur with some fractures |
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Avg. person 10-15% or .8g Endurance 1.2-1.4g Strength 1.6-1.7g |
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Men 8-11mg/day Women 8-18mg/day
Menstrual cycle causes women to lose more iron through menstratution.
Anemia can result from iron deficency. |
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Dehydroepioandnosterone Chromium Creatine Androstenedoine |
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I-Identify the problem D-Develop a solution E-Evaulate the solution A-Anaylze how well the plan worked |
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Suture-tight union unique to skull Syndesomis-interosseous membrane between bone, the union alng the shafts of the radius, ulna, tibia and fibula Gomphosis-unique joint at tooth socket |
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Primary (synchondroses; hylaine cartilage)-usually temporary to permit bone growth and typically fus (epiphyseal plate); some do not (sternum and rib)
Secondary(symphyses;fibrocatilaginous)-strong, slightly movable joints (interverterbral discs, pubic symphysis) |
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plane (arthrodial)-gliding and sliding movements (ac joint) hinge (ginglymus)-uniaxial movements (elbow, knee extension and flexion) ellipspdial (condyloid)-biaxial joint (radiocarpal extension, flexion at wrist) |
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Saddle (sellar)-unique joint that permits movement in all planes, including opposition (carpometacarpal joint of the thumb) ball and socket-multiaxial joint the permit movements in all directions (hips and shoulder joints) pivot (trochoidal)-uniaxial joints that permit rotation (proxmial humeroradial and altantoaxial joints) |
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1. sagitial-right and left 2. frontal (coronal)-anterior and posterior 3. transverse (axial/horiziontal)- superior and inferior |
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Tendons anchor muscle to bone. Ligaments attach bone to bone. |
| A type of negligence comitted by professional; Improper, illegal, or negligent professional activity or treatment |
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C-Cigarette smoking, currently smokes or has quit within the previous 6 months, is exposed to enviormental tobacco
H-Hypertension-SBP > 140, DBP >90, on meds for bp & measured on 2 seprate occasions
A-Age Women ≥ 45 Men ≥55
D-Dyslipedemia- Total serum cholestrol is ≥ 200mg·dL-1 LDL ≥ 130 mg·dL-1 HDL ≤ 40mg ·dL-1 F-Family History- 1st degree male relative MI, CAD before age 55 1st degree female relative before age 65 Prediabetes-Fasting Blood Glucose over 100 Obesity-BMI > 30.0, Waist circumeference >102 cm men, >88cm women Sedentary Lifestyle-30 MIN, 3X a week, 3 months Negative risk factor HDL > 60
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| Muscular imbalance at shoulder exacebarated by external rotator cuff muscle weakness and highly trainer internal rotator cuff. |
| Elbow. |
| A body at rest will remain at rest unless changed by external force. |
| linear acceleration is proportional to foce and inversely proportional to mass. |
| Every force has an equal and opposite directed force. |
| events that occur between the actin and myosin filaments during muscle contraction and relaxtion, 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 |
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| resistance is greater than force and muscle lengthens during contraction |
| Poor flexibility of lower back, weak hamstring muscles and weak abs. |
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1. Abdominal-vertical fold 2 cm to right of umbilicus 2. Tricep-posterior midline of upper arm, halfway between acromion and olecranon process w/ arm held by side 3. Biceps-anterior aspect of arm over the belly of the bicep muscle, 1 cm above triceps site 4. Chest/Pectoral-diagonal fold 1/2 the distance btw ant. axillary line (armpit) & nipple (men), 1/3 the distance btw ant. axillary line & nipple (women) 5. Medial Calf-vertical fold max. circumference of calf of midline of its medial border 6. Midaxillary-vertical fold mid axillary line at level of xiphoid process of the sternum 7. Subscap.-diagonal fold, 45º angle, 1-2 cm below inferior angle of scap. 8. Thigh-vertical on ant. midline of thigh, midway btw proximal border of patella, inginual crease 9. Suprailiac-diagonal fold, in line w/ natural angle of iliac crest taken in anterior exillary line immediately superior to iliac crest |
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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 |
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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 |
| may elevate HR,BP and respiratory response |
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-Supine position should be avoided after 1st trimester -low/mod intensity -non-ballistic -proper clothing and hydration to prevent overheating |
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Men- chest, abdomen, thigh OR chest, triceps, subscap
Women-triceps, suprailiac, thigh OR triceps, suprailiac, abdominal |
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Overweight is increased body weight, in relation to height when compared to some standard of acceptable or desirable weight
Obesity is defined as having a very high amount of body fat in relation to overall lean body mass or having a bmi over 30. |
| Amenorrhea (loss of menstruation), osteoporsis, eating disorder |
| 500-1000 cal daily to lose 1-2 lbs. per wk; same to increase |
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Physical activity is bodily musculoskeletal movement leading to caloric expenditure.
Exercise is a movement done to improve one of the five componenets of physical fitness. |
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1. Body comp. 2. Cardio 3. Muscular Strength 4. Muscular Endurance 5. Flexibility |
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(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) |
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Ice-swelling and decreases blood flow Heat-increases blood circulation and relaxes tight muscles |
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65% total cals from carbs or 6-10gm CHO/kg body weight 15% of total calories from protein or 1.2-1.7 gm PRO/kg body weight 20-35% of total cals |
| CHO, PRO, FAT, vitamins, minerals, water |
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Women-32% Men-22% |
| heart problem resulting from the mitral valve not regulating the flow of blood between the left atrium and left ventricle of the heart |
| Circuit training is a form of body conditioning training resistance training and high-intensity aerobics. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. |
| Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout. The interval workouts can be highly sophisticated and structured training that is designed for an athlete based upon his or her sport, event and current level of conditioning. An interval training workout may even be designed based upon the results of anaerobic threshold testing (AT) that includes measuring the blood-lactate of an athlete during intense exercise. |
| An AED identifies the heart rhytm and advises whether or not a shock is needed. It will only detect venticular tachycardio and ventricular fibrilliation. Someone who is having a heart attack needs an AED bc the heart goes into vent. fibrilliation and it can't pump blood. The AED will send an electric current to the heart muscle momentarily stunning the heart activity giving it a chance to beat normally. |
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Flexion- movement resulting in a decrease of the joint angle, usually moving anteriorly in sagitial plane Extension: movement resulting in an increase of the joint angle, usually moving posterior in sagitial plane
Abduction:movement away from the midline of body, frontal plane Adduction: movement towards midline of body, frontal plane
Horiziontal abduction: movement away from midline of body in transverse plane, horiziontal humerus movement when shoulder is flexed at 90° Horiziontal adduction:movement toward midline of body, transverse plane, horiziontal humerus movements shoulder flexed at 90º
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Internal rotation-rotation in the transverse plane toward midline of body External rotation-rotation in transverse plane away from midline of body
lateral flexion-movement away from midline of body in frontal planem used to describe neck and trunk movement
rotation-right or left rotation in the transverse plane, used to describe neck and trunk movement
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Elevation-movement of scap. superiorly in frontal plane Depression-movement of scap. inferiorly in frontal plane
Retraction-movement of scap. toward spine in the transverse plane Protraction-movement of the scapula away from spine in the transverse plane
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Upward rot.-superior & lateral movment of inferior angle of scap in frontal plane Downward rot.-inferior & medial movement of the inferior angle of scap in frontal plane
Circumduction-circular mov. involving flex., ext., abd., add., circumscribing a cone shape
Opposition-diagonal mov. of thumb across palmar surface of hand to make contact with fifth digit
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Radial deviation-abduction of wrist in frontal plane Ulnar deviation-adduction of the wrist in frontal plane
Eversion-abducting the ankle Inversion-adducting the ankle
Inversion
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Dorsiflexion-flexing the ankle so that the foot moves anteriorly in sagitial plane Plantarflexion-extending the ankle so that the foot moves posteriorly in sagitial plane
Pronation-combined movements of abduction and eversion resulting in lowering of medial margin of foot Supination-combined movements of adduction and inversion resulting in raising of medial margin of foot
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Agonist-prime mover, muscle or group of muscles responsible for action of movement Antagonist-opposing group of muscles, relax to permit primary movement and contract act as a barke in completion of movement Synergist-prevent unwanted movement, which helps prime movers perform more efficently Stabilizer-muscle stabilize a portion of body against force
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Muscles 
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Muscle man back view. 
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An object's center of gravity is a theoretical point where the weight force of the object can be considered to act. Center of gravity changes with movement & depends on position of body. Base of support where center of gravity is shifted over when there is a transition in body alignment. |
| balance is the ability to maitain a position for a given period of time without moving. Working on client's core muscles will enhance their ability to maintain the balance & stability needed for their support. |
| Plyometric exercises are exercise that engage the body in jumping movements or motions (skipping, tampoline, jumprope). The pt must safely design a plyometric-based training program that will enhance the client's sports performance, the client's goals, needs, and preferences. This method is SPORTS SPECIFIC! Requires client to be well conditioned. |
| The line of gravity, using various superficial landmarks from hear, upper extermity, trunk and lower extermity regions as guides. |
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Altered resting heart rate (HR), blood pressure and respiration patterns
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•Depression and apathy |
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