NASM CPT (updated)2022

nervous system communication network within body nervous system three functions sensory (changes in environment), integrative (analyze and interpret), motor (neuromuscular response) 00:02 01:29 central nervous system (CNS) brain and spinal cord; coordinates activity of the body peripheral nervous system (PNS) nerves connecting CNS to rest of the body and environment PNS Subdivisions somatic and autonomic somatic serve outer areas of the body and skeletal muscle; voluntary autonomic involuntary systems autonomic subdivisions parasympathetic (decrease activity during rest and recovery) and sympathetic (increases activity to prepare for activity) neuron functional unity of nervous system motor (efferent) neurons transmit nerve impulses from CNS to effector sites sensory (afferent) neurons respond to stimuli; transmit nerve impulses from effector sites to CNS mechanoreceptors sense distortions in body tissues join receptors respond to pressure, acceleration, and deceleration of joints golgi tendon organs (GTO) sense changes in muscle tension muscle spindles sense changes in muscle length tendons connect muscle to bone; provide anchor for muscles to produce force fascia outer layer of connective tissue surrounding a muscle fascicles bundle of individual muscle fibers muscle fiber cellular components and myofibrils encased in a plasma membrane sarcomere produces muscular contraction; repeating sections of actin and myosin sliding filament theory thick and thin filaments slide past one another, shortening the entire sarcomere type I (slow twitch) muscle smaller size; fatigue slowly type II (fast twitch) muscle larger size; quick to produce max tension; fatigue quickly motor unit one motor neuron and the muscle fibers it connects with neural activation contraction of a muscle generated by neural stimulation neurotransmitters chemical messengers that transport impulses from nerve to muscle local stabilization system attach directly to vertebrae; consist of transverse abdominis, internal oblique, multifidus, pelvic floor, diaphragm global stabilization system attach from pelvis to spine; consist of quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique movement system attach spine and/or pelvis to extremities; latissimus dorsi, hip flexors, hamstring complex, quads axial skeleton skull, ribcage, vertebral column appendicular skeleton upper/lower extremities, shoulder and pelvic girdles depressions flattened or indented portions of a bone; can be muscle attachment sites process projection protruding from a bone; muscles, tendons, or ligaments can attach ligaments connect bone to bone; little blood supply, slow healing arthrokinematics joint motion non-synovial joints no joint cavity, connective tissue, or cartilage; little to no movement synovial joints held together by joint capsule and ligaments; associated with movemen roll, slide, spin major motion types hinge joint elbows, ankles; sagittal plane ball and socket joint shoulders, hips; most mobile, all 3 planes of motion weight baring exercise best method to strengthen bones endocrine system system of glands; secretes hormones to regulate bodily functions testosterone responsible for male sex traits estrogen influences fat deposition on hips, butt, and thighs; responsible for female sex traits growth hormone anabolic hormone; responsible for bodily growth up until puberty insulin regulates energy and glucose metabolism in the body cardiorespiratory system cardiovascular and respiratory systems cardiovascular system heart, blood, and blood vessels cardiac muscle shorter, more tightly connected than skeletal muscle; involuntary atria smaller, superior chambers of the heart; receive blood from veins right atrium gathers deoxygenated blood returning to the heart left atrium gathers oxygenated blood from the lungs sinoatrial (SA) node located in right atrium; initiates impulse for heart right; "pacemaker" of the heart transport oxygen, nutrients, hormones; regulate temperature, pH levels; protect (clotting, immunity) functions of blood ventricles larger, inferior chambers of the heart; pump blood out right ventricle pumps deoxygenated blood to the lungs left ventricle pumps oxygenated blood to the body arteries carry blood away from the heart veins transport blood back to the heart arterioles small branches of arteries; end in capillaries capillaries smallest blood vessels; site of gas, chemical, and water exchange venules very small veins; connect capillaries to larger veins stroke volume amount of blood pumped with each contraction heart rate the rate at which the heart pumps; average for untrained adult is 70-80 bpm cardiac output volume of blood pumped per minute; heart rate x stroke volume respiratory system lungs and respiratory passageways; brings in oxygen and removes CO2 inspiration contracting inspiratory muscles to move air into lungs primary inspiratory muscles diaphragm, external intercostals secondary inspiratory muscles scalenes, pectoralis minor, sternocleidomastoid expiration relaxing inspiratory muscles (passive), contracting expiratory muscles (active) to move air out expiratory muscles internal intercostals, abdominals resting oxygen consumption 1 MET max oxygen consumption (VO2max) highest rate of oxygen transport and utilization achieved at maximal physical exertion abnormal breathing patterns associated with stress and anxiety; may result in headaches, fatigue, poor circulation, and/or poor sleep patterns increased by cardiorespiratory exercise cardiac output, breathing efficiency, oxygen transport/use, use of fats for fuel, mental alertness, relaxation/sleep, stress tolerance, lean body mass, metabolic rate decreased by cardiorespiratory exercise decreases resting HR, cholesterol, blood pressure, risk of heart disease, blood clots, depression, anxiety, obesity, diabetes