Lecture Notes Cumulative Exam - Nutrion

EXAM REVIEW EXERCISE NUTRITION Metabolism o Vitamins play important role in energy production and metabolism o Minerals also help regulate metabolism Major energy sources (and energy content) o Minerals and vitamins both play important roles in energy production o Carbohydrates intake (blood glucose and muscle glycogen) provide energy for exercise o Fats and proteins also provide energy Nutrients (macro- and micro-) dietary recall/intake o Macro – fats, carbohydrates, proteins o Micro – minerals, water, vitamins Measuring nutritional intake o Dietary recall – 24 hour period of individual intake o Dietary record – individual records the types and amounts of foods consumed over a time period of 3 or 7 days MOTOR BEHAVIOR Motor control (study of understanding of the mechanisms by which the nervous system and muscular systems coordinate body movements) o CNS vs PNS  CNS – nervous system that are central to the body (brain, spinal cord)  PNS – nervous system that are periphery of the body (motor nerves, sensory nerves, receptors) o Neurons  Neuron synapse – small space between two neurons that pass an electrical signal or chemical signal to another neuron o Kinesthetic system (what receptors do) understand proprioception  Sensory receptor – sensory nerve ending that responds to a stimulus in the internal or external environment (muscle receptors, tendon receptors, skin receptors, joint receptors)  Proprioception – information about the movement and orientation of the body and body parts in space. Refers to the body’s ability to sense movement within joints and joint position. This ability enables us to know where our limbs are in space without having to look  Spinal cord -cylindrical bundle of nerve fibers enclosed in the spine that connects all parts of the body to the brain o Reflexes  Spinal reflexes – simplest functional unit of integrated nervous-system behavior Reflex arc includes 1. A sensory receptor (detects stimulus) 2. A sensory (afferent) neuron (transmits the information to the CNS) 3. A motor (efferent) neuron (transmits the output information from the CNS) 4. An effector – usually a motor unit (to produce a movement response) Flexion reflex – step on sharp object or touch hot stove Crossed extensor reflex – postural stability for the flexion reflex Extensor thrust reflex – complex but helps us with standing balance without dependences on brain mechanisms Spinal reflexes for gait control – central pattern generator o Brain components  Motor Cortex – involved in the planning, control, and execution of voluntary motor functions – receives feedback from all areas of the body – 3 divisions 1) primary motor cortex 2) premotor area 3) supplemental motor area  Cerebellum – coordinates complex voluntary movements, posture, and balance – plays central role in integration of sensory perception, coordination and motor control – fines-tunes body movements and motor skills derived from the sensory movements  Basal ganglia – set of interconnected structures in the fore brain – 3 main functions 1) movement organization 2) scale and amplitude of movement 3) perceptual-motor integration  Brain stem – posterior part of the brain that adjoins with spinal cord – acts as a relay center – especially for the transmission of information to and from the cerebral cortex Motor development (adults vs infants dealing with movement) (study of motor performance throughout the life span from birth through old age) o Early locomotion – many animals are able to walk soon after being born, the shape of the human body at birth are conducive to easy mobility o Four basis of walking 1. Crawling – when an infant pulls along the floor on stomach 2. Creeping – stomach off the ground, infant moving around on hands and knees 3. Stance – when a child is able to pull itself upright 4. Walking – most infants walk by ~1 year, short steps, little leg extension, flat footed landing, wide base of support 5. Sometimes reaching o Motor performance in elderly (reaction time) 1. Balance and posture – loss of both leads to osteoporosis, slower recovery from unexpected losses in balance, poorer vision, change in gait 2. Walking patterns – lift feet less, slower, shorter strides 3. More complex motor skills – performance of acquired specialized motor skills declines with age Motor learning (study of acquisition of basic and advanced movement skills that are used in everyday activities) o o o o o Skill acquisition  Variables to assess performance include – speed, accuracy, magnitude, response latency Movement classification  Open – movements involve a moving environment (unpredictable – mountain biking, soccer, football)  Closed – movements involve a stationary environment (predictable environment, self-paced – archery, bowling, gymnastics)  Discrete – movements have a distinct beginning and ending point (baseball, golf, hockey)  Continuous – movements are continuous and have no set beginning or end point (swimming, biking, running)  Fine – involves precision, coordination of small muscles  Gross – involve many body parts and little precision (running, jumping, leaping) Learning curves (3 stages of learning)  Linear increase in performance – positively accelerated curve – negatively accelerated curve (most common) Positively – longer time to achieve a higher score Negatively – shorter time but later gains more slowly  Cognitive – Basic strategies, high error, variability  Associative – begin to recognize errors, skill refinement  Autonomous – movements become automatic 3 practice schedule classification  Blocked (practiced separately each day) vs random (skills are practiced in a random order on the same day)(works better)  Massed (long practice sessions but fewer of them) vs distributed (shorter practice sessions separated by breaks) (works better)  Whole (practice means you practice the entire task) vs part (practice components of the task separately) (part works better with complex task) Know the order of information processing  We gather data about the situation, we then interpret the situation based on the information. This is our perception of the situation and is processed in the CNS. We then take action based on our perception which is accomplished by motor execution. Biomechanics (watch video) CHP 9 (study of human body at rest and in motion using principles and concepts derived from physics, mechanics, and engineering Human gait/walking (stance vs swing phases) 3 categories/sub-disciplines of biomechanics o Muscle and tissue mechanics – impact of maturation, aging, etc. o Sports biomechanics – athletic performance (feedback to athletes to facilitate learning) o Clinical biomechanics – injury, gait, balance (study of the forces involved in producing injuries and method of injury prevention) Static vs dynamic o Static – study of everything at rest or in a constant unchanged motion o Dynamic – study of biomechanics in motion Kinematics vs kinetics o Kinematics – study of describing movement (displacement, time, velocity, etc.) o Kinetics – study of forces that cause motion (torque, gravity, friction, etc.)  Linear and angular motion Forces, loads, and types of forces o Force – push or pull against a body or object o Load – forces that act upon a body or object including those from gravity, the muscles, and external to the body o Types of forces  Compression – standing  Tension – pulling  Shear – bending of trunk, forces in opposite directions  Bending – long bones of lower limb during gait  Torsion – rotational force (in opposite direction) Center of mass o The point on anybody where the mass is balanced o Ruler – COM is directly in the center o Human body – COM will change with body position o COM will move to the side with more mass on it Anatomical planes, axes, and movements (anatomical actions and what axes) o Planes  Sagittal Side/side Movement – flexion (knee backwards flexion), extension (knee pushed forward extension), hyperextension Flexion arm out, extension arm back  Frontal Front/back Movement – abduction (away from body), adduction (adduction is back towards the body), lateral flexion, elevation and depression Abduction arm up, adduction arm down, lateral flexion neck side  Transverse Top/bottom Movement – rotation, supination, pronation, abduction, adduction Spinal, hip, rotation  Other Circumduction o Axes  Medio-lateral  Antero-posterior  Longitudinal o Cartesian coordinate system  System in which the location of a point is given by coordinates that represent its distance from perpendicular lines that intersect at a point called the origin Newton’s laws of motion Motion analysis: qualitative vs quantitative o Qualitative – non-numerical description of a movement based on direct observation (coaches/teachers) o Quantitative – movement analyzed numerically based on measurements from data collected during the performance of the movement Q-angle o Angle between thigh bone and an imaginary line extending straight up from the patella (knee cap) angle 18-22 degrees o Larger the q-angle, greater risk of injury o Causes of q-angle – wide hips, knock knees, weak quadriceps muscles, over-pronation of the foot Fitness Assessment and RX Purpose of assessment o Assessment provides insight into health status, risk for certain diseases and illnesses, responses to training and rehabilitation programs, potential for success in sport and athletic competition Know FITT acronym exercise prescription o Frequency (how often?), intensity (how hard?), time (how long?), type (what modality?) Principles of training (specificity overload) o Overload – principle of physical conditioning that states in order to improve physical fitness, the body or specific muscles must be stressed o Progression – principle of training that states that overload should be increased gradually o Maintenance – exercising to sustain a desired level of physical fitness o Specificity – the effect of exercise training is specific to those muscles involved in the activity o Recuperation – the body requires periods between exercise training sessions to adapt to the exercise stress o Overtraining – the result of failure to get enough rest between exercise training sessions o Reversibility – the loss of fitness due to inactivity Types of assessment (anthropometrics/body composition, CRF, muscular fitness, flexibility) o Body composition  Two component model (lean vs fat) – underwater weighing, skinfold calipers, bioelectrical impedance, waist to hip ratio  Three component model – DEXA  Assumptions – specific gravity, air o CRF  Maximal VO2 max testing, submaximal lab tests, submaximal field tests, anaerobic capacity o Muscular Fitness  Muscular strength – hand grip dynamometry, one repetition maximum, estimated one repetition maximum  Muscular endurance – multiple repetitions to fatigue) or within designated time period) e.g., push-up, pull-up, curl-up protocols o Flexibility  Measures joint range of motion – Goniometry (hinged devices that can measure joint angle) and Static stretching protocols (sit-n-reach/zipper test)  Modalities – static stretching (slowly stretching a muscle/tendon group and holding position – dynamic stretching (gradual transition from one position to another FITT related factors for all components (except body composition) Motor Behavior Motor Cortex o This structure of the brain is involved in the planning, control, and execution of voluntary motor functions. Motor control o The study of the understanding of the mechanisms by which the nervous system and muscular systems coordinate body movements is called Sensory nerves send information _____ the brain, and motor nerves send information _____ the brain o To; from Kinesthetic o _______ receptors are located in the body’s muscles, tendons, skin, and joints Spinal cord o A simple stretch reflex occurs at this level of the nervous system Nutrition Name the 3 micronutrients o Water, minerals, vitamins This macronutrient has the greatest amount of energy per gram o Fat How much energy is derived from one gram of protein? o 4 calories Name the two common methods of nutritional assessment o Dietary recall and dietary record In addition to water, _______ are lost through sweat, which can impair performance o Electrolytes FITNESS RX What does RPE stand for? o Rating of perceived exertion, measure of intensity What is the range of the Borg RPE scale? o 6-20 What can be used to prescribe intensity for resistance training? o Percent of 1 repetition maximum and repetition range What are 3 categories of CRF/endurance training? o Continuous, interval, circuit What does FITT stand for? o Frequency, intensity, time, type Wild card Motor development o _______ _______ is the study of movement behavior and the underlying processes across the life span Creeping; stance o The four phases of walking that infants progress through are crawling, ________, ________, and walking Fine o _______ motor skills involve precision and coordination of small muscles Gross o Running, leaping, and jumping are examples of ________ locomotor skills Neuronal synapse o The _______ ______ is the junction between two neurons Biomechanics Force o A _______ can be generally described as a push or a pull against a body or object Second law or Law of acceleration o Newton’s _____ law describes the relationship between force, mass, and acceleration Up and forward o The center of mass for a person holding a medicine ball in front of their chest will move _____ and _____ compared to the anatomical position Sagittal o A leg extension exercise occurs in the _______ plane Qualitative o A coach watching a video in slow motion and then providing verbal feedback to an athlete is an example of a ______ analysis