Chapter 1 - Exercise Science Flashcards
What does Neuromuscular anatomy cover?
The parts of the body which are affected by exercise.
Motor units are a combination of what?
Muscle fibers and a motor neuron.
True of False:
A single motor unit contains several kinds of muscle fibers.
FALSE.
A SINGLE motor unit contains a SINGLE kind of muscle fiber.
Motor units are divided into what?
Type I and Type II motor units.
Type I motor units are more what than Type II?
Smaller and more easily recruited.
Type II motor units are divided into what?
Type IIa and Type IIx
Type IIx are the _______ _________ activated when under stress.
Type IIx are the LAST FIBERS activated when under stress.
Muscle fibers are mainly divided into what?
Type I and Type II
Type I muscle fibers are also known as ______-_______ ________.
Type I muscle fibers are also known as SLOW-TWITCH FIBERS.
Slow-twitch fibers (Type I) are useful for ________ exercise because of what?
Type I muscle fibers are useful for AEROBIC exercise because THEY DO NOT TIRE QUICKLY.
What type muscle fiber have a large capacity for supplying aerobic energy?
Type I muscle fibers have a large capacity for supplying aerobic energy.
Type I muscle fibers have a low capacity for what?
Type I muscle fibers have a low capacity for ANAEROBIC POWER.
Type I muscle fibers active and contract ________.
Type I muscle fibers activate and contract SLOWLY.
Because of this, they don’t produce much rapid fire.
Type IIa and Type IIx are types of Type II what?
Types of motor units.
What is a third name for Type I fibers besides slow-twitch fibers?
Another name for Type I fibers is SLOW OXIDATIVE FIBERS.
What fiber is also called fast-twitch fibers?
Type II muscle fibers are called fast-twitch fibers.
What type muscle fiber gets tired quickly and, therefore, are not useful for aerobic capacity?
Type II muscle fibers get tired quickly and are not useful for aerobic capacity.
Which muscle fiber produces rapid force?
Ex. Needed when sprinting.
Type II muscle fibers help with rapid force production.
Which muscle fiber type is broken down into 2 categories?
Type II muscle fibers are broken down into two categories.
Just like Type II motor units are broke down into two types
Which type II muscle fiber fatigues less quickly than the other?
Type IIb muscle fiber fatigues less quickly than type IIa.
Why does type IIb muscle fiber fatigue slower than type IIa?
Type IIb muscle fiber fatigues less quickly thank Type IIa DUE TO MORE CAPILLARIES AND GREATER BLOOD FLOW.
What is another name for Type IIa muscle fibers?
Fast oxidative glycolytic fibers.
What is another name for Type IIb muscle fibers?
Fast glycolytic fibers.
True of False.
The Golgi tendon organ is an important part of the muscles.
TRUE.
The Golgi tendon organ is an important part of the muscles because what?
It is assumed that the Golgi tendon organ serves a protective function.
Where is the Golgi tendon organ found?
The Golgi tendon organ is found where the muscle and tendon connect to bone.
What is the job of the Golgi tendon organ?
The Golgi tendon organ tells the body when too much force is placed on a muscle.
When too much force is placed on a muscle, the Golgi tendon organ does what?
The Golgi tendon organ sends a message which causes the central nervous system to send impulses.
When the Golgi tendon organ sends a message which cause impulses, where do they go and what do they tell them to do?
The impulses go to the agonist muscle telling it to relax and to the antagonist muscle telling it to activate.
The action of the Golgi tendon organ likely reduces what?
The frequency and severity of injuries.
Muscle spindles are similar to the Golgi tendon organ how?
They both have sensory functions.
The muscle spindles’ sensory organs observe changes in muscle _______ and initiate a motor response if __________ happens too quickly.
The muscle spindles’ sensory organs observe changes in muscle LENGTH and initiate a motor response if ELONGATION happens too quickly.
When a stretch occurs too quickly, the muscle spindles cause what to happen?
The muscle spindles cause the elongated muscle to contract.
This is why people perform static stretching slowly.
Motor unit recruitment patters show how motor units react to what?
Motor unit recruitment patters show how motor units react to exercise stress.
The nervous system controls the number of __________ ______ recruited.
The nervous system controls the number of MOTOR UNITS recruited.
True of False.
To force the nervous system to activate all of most of the motor units in a muscle, a person must life equal to or close to their one rep max.
TRUE.
Besides the number of motor units recruited, motor unit recruitment patterns cover what?
Motor unit recruitment patterns cover the order of activation.
The size principle of motor unit recruitment is what?
The size principle of motor unit recruitment is when type 1 then type 2 motor units are recruited because of stress on the muscle.
The amount of force s perdon produces is determined by two parts:
Active contractile and passive contractile components.
Passive contractile components are also known as what?
Non-contractile components.
Passive (or non-contractile) contractile components begin to exert resistive tension once what happens?
It begins to exert resistive tension once the muscle is stretched past its resting length.
What describes total force production considering both the active and passive components?
Summation.
What are impulses?
Impulses are how the body controls muscles and movements by sending electrical signals containing commands.
Impulses travel along what?
Impulses travel along nerves.
The efficiency of ____________ _______________ affects efficiency of movement and muscle recruitment.
The efficiency of NERVE CONDUCTION affects efficiency of movement and muscle recruitment.
What is the flow of energy to biological systems?
Bioenergetics is the flow of energy to biological systems
What is the most important aspect of bioenergetics?
The metabolization of food is the most important part
Bioenergetics involved how the body ___________ adenosine triphosphate (ATP) stores in skeletal muscle.
Bioenergetics involved how the body REPLENISHES adenosine triphosphate (ATP) stores in skeletal muscle.
What are the three basics energy systems that provide the body with energy during exercise?
- phosphogen energy system
- glycolytic energy system
- oxidative energy system
The Phosphogen energy system creates energy mainly for what kind of activity involving short bursts of high-intensity?
It creates energy mainly for anaerobic activity
In the phosphogen energy system, when the body’s ATP is depleted, what does the body turn to to make more ATP?
The body turns to phosphocreatine (PC) to rephosphorylate adenosine diphosphate (ADP) with creative kinase to make more ATP.
What energy system creates ATP for for fuel during high-intensity anaerobic exercise lasting a few minutes instead of a few seconds?
The Glycolytic energy system creates ATP for long lasting high-intensity anaerobic activity.
What does the glycolytic energy system break down to create ATP?
It breaks down glucose.
Glucose is a type of ________________ broken down into its simplest sugar form.
Broken down carbohydrate
Pyruvic acid and lactic acid are byproducts of what process?
They are a byproduct of the glycolytic energy system
An accumulation of lactic acid causes what in the muscles during exercise?
It causes a burning sensation in the muscles during exercise.
What causes people to experience enough muscle pain and fatigue to impair their exercise ability?
Enough lactic acid accumulating to reach the lactate threshold.
What energy system provides fuel when the body is at rest and during longer periods of physical activity?
Oxidative energy system
Another name for oxidative energy system is what and why is it called that?
Aerobic oxidative system is another name for it because it provides energy during aerobic workouts.
The oxidative energy system relies on the _____________ ___________ to transport oxygen needed for the conversion.
The oxidative energy system relies on the circulatory system to transport oxygen needed for the conversion.
The oxidative system creates ATP using what three things?
It creates ATP using fats, proteins, and carbohydrates.
What are the three stages to the aerobic oxidative energy system’s process?
Stage 1 - bets oxidation
Stage 2 - Keene cycle
Stage 3 - electron transport chain (ETC)
What is the beta oxidation stage of the aerobic oxidative energy system?
It is when fatty acids are modified to produce a substance known as acetyl-CoA. Hydrogen atoms are made, as well.
What happens in The Krebs cycle (stage 2 of oxidative energy system)?
Acetyl-CoA enters the Krebs cycle which is a series of reactions that make ATP.
What is the third stage of aerobic oxidative energy system?
The Electron Transport Chain
Name the five training variables.
- Mode
- Intensity
- Duration
- Volume
- Rest periods
What is the training variable ‘mode’ ?
Mode is the type of physical activity.
What is the training variable ‘intensity’ ?
Intensity is the difficulty level of physical activity.
What is the training variable ‘duration’ and what are its three categories?
Duration is the amount of time spent exercising and is divided into short, medium, and long durations.
What is the training variable ‘volume’ ?
Volume is used for weight training and is the amount of weight lifted multiples by the number of reps (lbs X reps)
What is the training variable ‘work-to-rest ratio’ ?
The work-to-rest radio is the length of exercise compared to the length of recovery time.
There are two types of hormones. What are they?
- Steroid hormones
2. Protein and peptide hormones
Steroid hormones include what two hormones?
Steroid hormones include hormones from both male and female. Testosterone and estrogen.
Hormones are necessary for what?
They are necessary for muscle growth.
What does protein and peptide hormones include? (2 types)
It includes growth hormones and insulin.
True of False. Testosterone, growth hormones, and insulin promote muscle growth.
TRUE.
Exercise affects the concentration of what?
Exercise affects the concentration of hormones.
Man who engage in resistance training have increased concentrations of what in their muscles?
They have an increased concentration of testosterone which stimulates protein synthesis in skeletal muscle.
Exercise stimulates production of testosterone and what else?
What does this enhance?
Stimulates the production of epinephrine and it enhances carbohydrate and day breakdown.
Epinephrine also assists exercise because it creates a what?
It creates a positive response on the central nervous system, better activating motor units.
When considering endocrine, what type of rest and training volume causes a greater response?
Short rest and high training volume causes greater endocrine responses.
Biomechanics is understanding what?
Biomechanics is understanding movement in a functional way as it relates to physical activity.
What is momentum?
Momentum is the natural movement that happens when someone swings their body.
Does momentum help or hinder resistance training and why?
Momentum hinders resistance training because it reduces the amount of work put in by the target muscle group which reduces the benefit of the exercise.
What two variables define momentum?
Mass and speed.
What is torque?
Torque is defined as the force needed for rotation.
What is work defined as when discussing biomechanics?
Work is the amount of force s muscle must produce to move something.
Work = force X distance
What is force?
When the muscle activates, it exerts force.
What is the center of gravity on a person?
The center of gravity is the average location of s person’s or object’s weight.
What is the formula for mechanical impulse?
Mechanical impulse = force X time
What is the center of pressure?
The center of pressure refers to the pressure a person places on a supporting surface.
What a force-velocity curve?
It is a linear representation of the maximum amount of force a muscle exerts at a specific velocity.
What are the three anatomical planes of movement?
- Sagittal
- Frontal
- Transverse
What does the sagittal plane divide the body into?
The sagittal plane divides the body into left and right halves.
What does the frontal plane divide the body into?
The frontal plane divides the body into front and back portions.
What does the transverse plane divide the body into and what is another name for it?
The transverse plane, or horizontal plane, divides the body into top and bottom halves.
What are isometric contractions?
Isometric (iso - isolate) contractions are the only exercise type where the joint does NOT move.
True of False.
Isometric contractions are the same as isotonic and isokinetic contractions.
FALSE. Isotonic and isokinetic contractions both involve movement.
Describe isotonic contraction.
Isotonic contractions occur when the joint angle changes and the muscle length changes but the muscle tension remains constant.
Most resistance training is considered what kind of contraction?
Most resistance training is considered isotonic.
Isokinetic contractions require what?
Isokinetic contractions require a constant velocity during weight lifting.
Isokinetic training is often used for what?
Isokinetic training is used during rehabilitation.
Name the five roles of muscles during movement.
- Agonist
- Antagonist
- Synergist
- Neutralizer
- Stabilizer
What is the agonist muscle during movement?
The agonist (a comes first like a main character or in this case a main muscle) is the prime mover. It is the main muscle responsible for a concentric, eccentric, or isometric contraction.
What is the antagonist muscle during movement?
The antagonist muscle is the muscle opposite of the prime moving muscle. Ex. - the tricep is the antagonist to the bicep during curls.
What are the synergist muscles during movement?
The synergist muscles are the smaller muscles that assist with the movement at the joint and contract at the same time as the agonist muscle.
What is the job of a neutralizer muscle during movement?
A neutralizer muscle acts as a partial antagonist to limit movement at the joint.
What does a stabilizer muscle do during movement?
A stabilizer muscle provides support at the joint during movement.
What kind of training should younger athletes focus on?
Younger athletes should focus on general athletic training rather than sport specific training in order to build a strong foundation of athletic tools for the future.
Adolescent and adult athletes should focus on what kind of training?
The should focus on sport specific training at this age.
What type of training should older athletes focus on?
Older athletes should focus on maintaining strength, flexibility, and skill.
What could help older athletes prevent injuries?
Longer warm-ups and cool-downs with increased stretching could help prevent inquiry.
True or False.
Women do not usually respond as much as men do to resistance training in terms of hypertrophy.
TRUE.
Women also tend to have high heart rates than men when performing at similar intensities because of women having a smaller left ventricle mass than men.
Women often outperform men in what kind of activities?
Ultra-endurance
Women generally experience what kind of injuries more than men?
Women experience more ankle and wrist injuries than men.
Untrained people show a greater improvement when doing what kind of training?
Resistance training has the greatest results with untrained people.
