Ch 4 Review

Question 1

Fascicles

Answer 1

Muscles consist of groups of individual muscle cells, or fibers, connected in bundles called fascicles.

Question 2

Tendon

Answer 2

Tendons are connective tissues that attach skeletal muscles to bones.

Question 3

Muscle Fibers

Answer 3

A single muscle, such as the bicep, is made up of many bundles of muscle fibers and is covered by layers of connective tissue that hold the muscle units together.

Question 4

Myofibrils

Answer 4

Muscle fibers are made up of smaller protein structures called myofibrils. These consist of groups of contractile units called sarcomeres which are composed mostly of actin and myosin molecules

Question 5

Nuclei

Answer 5

Each muscle cell has many nuclei containing genes that control cell function and direct the production of structural proteins.

Question 6

Satellite Cells

Answer 6

Strength training activates satellite cells that supply additional cell nuclei, enhancing muscle repair and protein synthesis.

Question 7

Hypertrophy

Answer 7

Hypertrophy, or muscle growth, is stimulated by resistance training (it may take 6-8 weeks for this effect to be apparent.

Question 8

Hyperplasia

Answer 8

Some species grow muscles by increasing the quantity of muscle fibers instead the size of muscles.

Question 9

Atrophy

Answer 9

Lowered muscle activity or training volume may lead to a reduction in muscle size and strength, known as atrophy.

Question 10

Slow-twitch fibers

Answer 10

Fatigue resistant but they do not contract as rapidly or strongly as fast twitch fibers (red muscle).

Question 11

Fast-twitch fibers

Answer 11

Contract more rapidly but they also fatigue more quickly (white muscle).

Question 12

Intermediate fibers

Answer 12

Contains a mixture of the qualities of both slow-twitch and fast-twitch fibers. Less quick than fast-twitch fibers but faster than slow-twitch fibers. They also endure longer than fast-twitch. Intermediate fibers rely on a combination of aerobic and non-aerobic energy sources. Most muscles contain a mixture of fiber types.

Question 13

Motor Units

Answer 13

A motor unit is made up of a nerve connected to a number of muscle fibers.

Question 14

Axons, myelin

Answer 14

Nerve cell components called axons are often covered in a special tissue called myelin, which speeds the rate of nerve conduction.

Question 15

Components of skeletal muscle tissue (fig 4.1)

Answer 15

Graphic of bicep muscle, then a fascicle (bundle of fibers), then a muscle fiber (cell), then a myofibril with a zoom on the contractile tissue.

Question 16

Process of hypertrophy (fig 4.2)

Answer 16

Image of fascicles containing muscle fibers that have undergone a small amount of hypertrophy.

Question 17

Change: Increased muscle mass and strength

Answer 17

Increased muscular strength, improved body composition, higher metabolism, healthy looking muscles, less risk of premature death, and improved quality of life.

Question 18

Change: Increased use of motor units during muscle contractions

Answer 18

Increased muscular strength and power

Question 19

Change: Improved coordination of motor units

Answer 19

Increased muscular strength and power

Question 20

Change: Increased strength of tendons, ligaments and bones

Answer 20

Lower risk of injury to these tissues

Question 21

Change: Increased storage of fuel in muscles

Answer 21

Increased resistance to muscle fatigue

Question 22

Change: Increased size of fast-twitch fibers (due to high resistance program)

Answer 22

Increased muscular strength and power

Question 23

Change: Increased size of slow-twitch fibers (due to high repetition program)

Answer 23

Increased muscular endurance

Question 24

Change: Increased blood supply to muscles (due to high repetition ) and improved blood vessel health

Answer 24

Increased delivery of oxygen and nutrients and faster elimination of wastes

Question 25

Change: Increased sensitivity to insulin

Answer 25

Enhanced metabolic health and, possibly, increased life span

Question 26

Change: Improved blood fat levels

Answer 26

Reduced risk of heart disease

Question 27

Change: Increased muscle endurance

Answer 27

Enanced abiliy to exercise for long periods and maintain good body posture.

Question 28

Assessing muscular strength

Answer 28

Usually assessed by measuring maximum amount of weight a person can lift in a single effort.

Question 29

Assessing muscular endurance

Answer 29

Usually assessed by counting maximum number of repetitions or hold time

Question 30

What is static or isometric exercise

Answer 30

Exercise involving a muscle contraction without a change of length of the muscle

Question 31

What is dynamic or isotonic exercise

Answer 31

Exercise involving a muscle contraction with a change in the length of the muscle

Question 32

Concentric muscle contraction

Answer 32

Occurs when the muscle applies enough force to overcome resistance and shortens as it contracts.

Question 33

Eccentric muscle contraction

Answer 33

Occurs when the resistance is greater than force applied by the muscle, and the muscle lengthens as it contracts.

Question 34

FITT-VP (fig 4.4)

Answer 34

Frequency, Intensity, Time (reps and sets, Type (or mode) of exercise, volume (product of frequency, intensity and time) and progression.

Question 35

Speed loading

Answer 35

moving a weight as rapidly as possible in an attempt to acheive speeds like throwing or sprinting

Question 36

Plyometrics

Answer 36

The sudden eccentric loading and stretching of muscles followed by a forceful concetric contraction -the stretch shortening cycle.