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The jprincipel that states the body will adapt to the specific demands that are placed on it
SAID principle or principel of specificity
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Concentrically accelerates dorsiflexion and inversion
anterior tibialis
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The ability of the neuromuscular systme to produce internal tension to overcome an external force
strength
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The normal extensibility of all soft tissues that allow full range of motion of a joint
flexibility
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the primary principle used in static stretching and self myofascial release
autogenic inhibition
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The section of the heart that gathers reoxygenated blood returning from the lungs
left atrium
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Three exercises occurring in the frontal plane of motion
Side lateral raise, side lunge, side shuffle
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Efficient movemnt requieres force reduction, isometric stabiiazatoin, and concentric for production
integrated performance paradigm
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The ability of the neuromuscular system to allow all muscles to work together with proper activation and timign between them
intermuscular coordination
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The ability of the neuromuscular systme to allow optimal levels of motor unit recriutment and synchronization within a muscle
intramuscular coordination
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Proprioceptive progression
Floor, balance beam, half foam roll, airex pad, dynadisc
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Can only occur side to side, as if the were a wall in front and behind the bdy
frontal plane movements
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The functional unit of the muscle formed by repeating sections of actin and myosin and lies in the space between two Z lines
sarcomere
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The cumulative sensory input to the central nervous system from all mechanoreceptors that sense positoin and limb movements
proprioception
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Sensory recpetors responsible for sensing distortion in body tissues
mechanoreceptors
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The term used to describe and anatomical location referring to a position described as being closer to the midline of the body from a reference point
medial
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the concept that body fat reduction can only take place when there is more energy being burned than is being consumed
Law of thermodynamics
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Number of muscles attached to the lumbo pelvic hip complex
29
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Systems of the kinetic chain
nervous system, muscular system, skeletal system
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the process when neural impulses that sense tension is greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
autogenic inhibition
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Imaginary bisector that divides the body into top and bottom halves
transverse plane
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Receptors sensitive to change in length of the muscle and rate of that change
muscle spindles
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Concentrically accelerates hip extension and external rotation
gluteus maximus
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An imaginary bisector that divides the body into right and left halves
sagittal plane
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Heart rate percentage zones when using atp cp as energy source
86to90
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Movements that occur in the transverse plane oof motion
rotations
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A flattened or indented portion of bone, which can be a muscle attachment site
Depression
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Anatomical location referring to a position on the same side of the body
ispilateral
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Concentrically accelerates hip flexion, abduction, and internal rotation
tensor fascia latae
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the state where there is an elevation of the bodys metabolism after exercise
epoc
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Muscles that assist the prime mover
synergist
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the name of the receptors that respond to pressure, acceleration, and deceleration in the joint
joint receptors
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the cellular structure that supplies energy for many biomechanical processes by undergoing enzymatic hydrolysis
Adensoine triphospahte
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Consistently repeating the same pattern of motion, which may place abnormal stresses on the body
pattern overload
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When a muscle is exerting more force that being placed on it, resulting in the shortening of the muscle
concentric
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The agonist, synergist, and antagonist during hip extension
Gluteus maximus, hamstrings, psoas
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Concentrically accelerates spinal fexion, laterl felxion, and rotation
rectus abdominus
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Six muscle of the stabilization system of the core
transverse abdominus, internal oblique, lumbar mutifidus, pelvic floor muscles, diaphragm, transversospinalis
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Three items necessary to establish neuromuscular efficiency
Proper length tension relationships, rpoper force couples, proper arthrokinematics
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Reference to the length at which a muscle can produce the greatest force
Length tension relationships
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Primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement
ligaments
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Two muscles that eccentrically decelerate ankle dorsiflexion
soleus and gastrocnemius
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The ability to react and change body positon with maximum rate for force produciton, in all planes of motion, from all body positions, during functional activities
quickness
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A training environment that is as unstable as can safely be controlled by an individual
controlled instability
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Feedback used after the completion of a movement to help inform the client about the outcome of his performance
knowledge of results
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What is developed when clients demonstrate poor flexibilty
relative flexibility
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The tendency of the body to seek the path of least resistance during functional movemnet patterns
relative flexibility
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The stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion
self myofascial release
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eight muscles of the movement systme of the core
latissimus dorsi, erector spinae, iliopsoas, hamstrings, hip adductors, hip abductors, rectus abdominus, external oblique
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The acronym said in said principel stands for
specific, adaptation, imposed, demands
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Muscles that perform the opposite action as the prime mover
antagonist
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The reflex that maintains the eyes level during movemnt
pelvo ocular reflex
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Moving in the same directino of force, resulting in the lengthening of a muscle
eccentric
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Movement of a body part away from the midline of the body
abduction
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Primary causes of muscle imbalance
postural stress, emotional stress, repetitive movement, cumulative trauma, poor training technique, lack of core strength, lack of neuromusculer dfficiency
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Proper frontside mechanics
ankle dorsiflextion, knee flexion ,hip flexion, neurtral lumbar spine
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Concentrically accelerates shoulder flexion, horizontal adduction, and internal rotation
pectoralis major
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The type of specificity that refers to the weight and movements placed on the body
mechanical specificity
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Three performance adaptive benefits from resistance training
Increased tissue tensile strength, increased power, increased endurance
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eight reasons for the incorportation of flexibility training
Correct muscle imbalances, increase joint rage of motion, decrease tension of muscles, relieve joint stress, improve extensibility, maintain normal functional length of muscles, improve optimum neromuscular efficiency, improve function
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Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury, initiating this repair process
cumulative injury cycle
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Law stating that soft tissure models along the lines of stress
daviss law
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The muscle that concentrically accelerates knee extension and hip flexion
rectus femoris
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Structures that make up the core
lumbo pelvic hip complex, thoracic and cervical spine
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The neuromuscular phenomenon that occurs when nappropriate muscles take over the function of a weal or inhibited prime mover
synergistic dominance
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The study that uses principle of physisc to quantitatively study houw force interact within a living body
biomechanics
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Concentrically accelerates scapular retraction
middle trapezius
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Repeated practice of motor control processes, which lead to a change in the ability to produce complex movements
motor learning
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Eccentrically decelerates shoulder flexion, abduction, and external rotation
latissimus dorsi
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proper backside mechanics
ankle plantar flexion, knee extension, hip extension, neurtral lumbar spine
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energy sources used in zone two of cardiorepiratory training
muscle gycogen and lactic acid
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Seven charcteristics of typ i mucscle fibers
more capillaries, increased oxygen delivery, smaller in size, less force production, slow to fatigue, long term contractoins such as stabilization, slow twitch
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Exercises that use quick, powerful movement involving and eccentric contraction immediately followed by an explosive concentric contraction
reactive training
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the study of posture and movements and the involved strectures and mechansims that the central nervous systme uses to assimilate and integrate sensory information with previous experiences
motor control
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The ability to accelerate, decelearte, stabilize and change direction quickly, while maintaing proper posture
agility
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Muscles involved in inspiration
Diaphragm, external intercostal, scalene, sternocleidomastoid, pectoralis
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The bending of a joint, causing the angle in the joint to decrese
flexion
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The type of flexibility designed to improve extensibilty of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition
active flexibility
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the synergistic action of muscle to produce movement around a joint
force couple
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The two systmemthe musculature of the core is divided into
stabilization systme andmovement systme
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The posisotn of the lumbo pelvic hip complex duiring ruinning movemtns
A slight forward lean with neural spine
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The ability to move th eboyd in one intended direction as fast as possible
speed
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Receptors sensitive to change and rate of change of tension
golgi tendon organs
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altered reciprocal inhibition, synergistic ddominance , and arthrokinetic dysfuctinon all ead to this
muscle imbalance
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Forward and backward movement, ncluding flexion and extension, occur in this plane of motion
sagittal
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The concept of muscle inhibition, caused by a tight agonist, which inhibits its fuincitnal antagoinsit
altered reciprocal inhibiotn
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The energy pathway used in moderate to high intensity activities that can only be sustabined for 30 to 50 secs
glycolysis
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The three stages in the general adaptaion sysndrome
alarm reaction, resistance development, exhausiton
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The ablility of muscle to exert maximal force output in aminimal amount of time
rate force productioon
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The ability of the neuromuscular systme to properly reruitmuscle s to produce force concentrically, reduce force eccentreically, and isometrically stabilze the entire kinetic chain in all three planes of motion
Neuromuscular efficiency
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Feedback that provides info about the qualit of the movment during exercies
knowledge of performance
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REsearch has demonstrated increased electromyogram activity and pelvic stabilizatoin wen this is performed
drawing in maneuver
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The functinoal unit of the nerovus systme
neuron
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four examples movements occuring in the transverse plane of motion
Trunk rotation, throwing, golfing, swinging a bat
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Seven charcteristics of type 2 muscle fibers
Fewer capillaries, decreased oxygen delivery, larger in size, more force produce, quick to fatigue, short term contractions, fast witch
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Muscle sysnergis used in a houlder press
deltoid, rotator cuff, trapezius
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The three phases of the intergrated flexibility continuum
Corrective flexiblity, active flexiblity, fuinctional flexiblity
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The ablity of the obdy to produce high levels of force for prolonged perionds of time
strength endurance
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Primary movements occuring in the frontal plane of motion
abduction,adduction, lateral flexion, eversion, inversion
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maximum stride length
2.1 to 2.5 times leg length
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