Ch 5 Neuromuscular components and principals of training muscle Flashcards
5 steps of communication and interaction between sensory and motor system
- Stimulus sensed by sensory receptor
- Sensory action potential sent on sensory neurons to CNS
- CNS interprets sensory information, sends out response
- Motor action potential send out on a-motor neurons
- Arrives at skeletal muscle, and response occurs
What are motor reflexes
Instant, preprogrammed response to stimulus
Occur before conscious awareness
What is the purpose of muscle spindles and Golgi Tendon organs
Protect the muscle
Muscle Spindles
Location -
Detect -
Reaction -
Location - Muscle tissue parallel to fibers
Detect - Rate of stretch in muscle (help protect from excessive stretch)
Reaction - contract
Golgi Tendon Organs
Location -
Detect -
Reaction
Location - Tendons
Detect - Tension/force (protects from excessive tension/force)
Reaction - Relax
What is a motor response
a-motor neuron carries AP to muscle
AP spreads to muscle fibers of motor unit
Muscular Strength
Max force a muscle or muscle group can generate 1 time
Muscular Power
Strength with time
More important than strength for many activities
How is muscular power usually measured
electric devices
Muscular Endurance
Capacity to perform sub maximal repeated muscle contractions or sustain a single contraction over time
How is muscular endurance increased
Gain in muscle strength and changes in cardiovascular function
What is muscle overload
muscles must be loaded beyond normal loading for improvement
What is progressive training
As strength increases, resistance or repetitions must increase to further increase strength
What is a general guideline to increase the resistance
in gradations of about 5%
When should you add 5% more resistance
Once 12 repetitions can be completed
Principle of individuality
Everyone grows and adapts differently
Principle of reversibility
Use it or lose it
Diminishing returns
As clients approach their genetic potential for muscle size and strength, the rate of development decreases accordingly
Principle of variation
Systematically changes one or more variable to keep training challenging
(ex. Intensity, volume and or mode
That are the three segments of periodized training
Macrocycle
Mesocycle
Microcycle
Macrocycle
Biggest period of time, overall plan
Mesocycles
shorter duration, specific training goals
Microcycles
training segments for each mesocycle
