Chapter 4 Flashcards
Muscles
Organ in the body that causes movement
Muscular Strength
the capacity of the muscle to exert force with a single maximum effort.
Muscular Endurance
the capacity of the muscle to exert force repeatedly over a period of time, while resisting fatigue.
How many muscles are in the body?
Over 600
Skeletal muscle
Responsible for body movement
Cardiac Muscle
Responsible for the contraction of the heart
Smooth Muscle
Responsible for many tasks,
including movement of food along intestines, enlargement and contraction of blood vessels, size of pupils, and many other contractions.
Muscle Fibers
Each muscle fiber is an
individual muscle cell and may be anywhere
from 1 mm to 4 cm in length.
Motor Unit
a nerve controlling a group of muscle fibers
Muscle Fiber Recruitment
The force generated by a muscle is not
regulated by the level of contraction by
individual fibers, but rather it is due to the number of muscle fibers that are recruited to contract. This is called muscle fiber recruitment. When lifting a light object, such as a book, only a small number of muscle fibers will be recruited. However, those that are recruited will contract to their maximum level. When lifting a heavier weight, many more muscle fibers will be recruited to contract maximally
Endomysium
Made of muscle fibers
Perimysium
Made of Fascicles
Fascicle
Made of endomysium
Epimysium
Made of Perimysium
Myofibrils
Thread-like proteins running the length of the muscle fiber. They are composed of 2 types of myofilaments.
What are the two types of Myofibrils?
Actin Myofilaments and Myosin myofilaments
Actin myofilaments
Actin Filaments are thin and lighter
Myosin myofilaments
Myosin filaments are thick
and dark
Bones
Bones are made of connective tissue reinforced with calcium and specialized bone cells. Most bones also contain bone marrow, where blood cells are made. Bones work with muscles and joints to hold our body together and support freedom of movement. This is called the musculoskeletal system
Tendons
Connect Muscle and Bone
Ligaments
Connects bone and bone
Joints
Connects bone to bone for mobility
Sliding Filament Theory
When we decide to contract a muscle, our brain sends an impulse down a nerve to the appropriate muscle fibers. The impulse causes the thick filaments to “grab” the thin filaments and pull them towards the center of the muscle.
As a result, the thin filaments “slide” over the thick filaments (hence the processes name) and causes a shortening (contraction) of the whole muscle. The process requires A.T.P. When the impulse stops, the thick filaments “let go” of the thin filaments and relaxation occurs.
Action Potential
Action potentials are conducted along
nerve cells before reaching the muscle
fibers. The nerve cells regulate the function
of skeletal muscles by controlling the
number of action potentials that are
produced. The action potentials trigger a
series of chemical reactions that result in
the contraction of a muscle
Agonist/ Prime Mover
A muscle that contracts, and is the main muscle group responsible for the
movement, is called the agonist or prime mover. Contracting.
Anatgonist Mover
The muscle that relaxes is called
the antagonist.
What is the agonist/antagonist pair for the Latimus Dorsi muscle?
Deltoids
What is the agonist/antagonist pair for the Rectus Abdominus muscle?
Erector Spinae
What is the agonist/antagonist pair for the Quadriceps muscles?
Hamstrings
What is the agonist/antagonist pair for the Bicep Brachii muscle?
Triceps Brachii
What is the agonist/antagonist pair for the Gastrocnemius muscle?
Tibialis Anterior
What is the agonist/antagonist pair for the Soleus muscle?
Tibialis Anterior
What is the agonist/antagonist pair for the Deltoids muscle?
Latimus Dorsi
What is the agonist/antagonist pair for the Erector Spinae muscle?
Rectus Abdominus
What is the agonist/antagonist pair for the Hamstring muscle?
Quadriceps
What is the agonist/antagonist pair for the Triceps Brachii muscle?
Biceps Brachii
What is the agonist/antagonist pair for the Tibialis Anterior muscle?
Gastrocnemius / Soleus
Isometric
muscle contraction cause no bodily movement
Isotonic
This is a moving contraction, also known as dynamic contraction. During this contraction, the muscle
fattens, and there is movement at the joint. SAME TENSION (Weight)
Concentric
This is when the muscle contracts and shortens against a resistance. This may be referred to as the lifting or positive phase. An example would be the lifting phase of the bicep curl.
Eccentric
This occurs when the muscle is still
contracting and lengthening at the
same time. This may be referred to
as the lowering or negative phase
Type I Muscles
Slow Oxidative Fibers
* Also called slow-twitch or red muscle fibers
* Rely on aerobic metabolism to produce long, slow contractions
* They are fatigue resistant
* Not generally influenced by training (can’t become Type IIb)
Fast Twitch Muscle
Type IIb
Slow Twitch Muscle
Type I
Type IIa
Fast Oxidative Fibers
* Also called pink muscle fibers
* Faster contractions than red fibers but slower than white
* Usually rely on aerobic metabolism but can function
anaerobically
* They fatigue more easily than red fibers but not as easily as
white fibers
Type IIb
Fast Glycolytic Fibers
* Also called fast-twitch or white muscle fibers
* Rely on anaerobic metabolism to produce rapid, powerful
contractions
* They fatigue easily
* Not generally influenced by training (can’t become Type I)
How can Type IIa muscle be altered
- Type IIa fibers are highly influenced by training
- Aerobic (endurance) training can cause them to function
similar to Type I fibers - Anaerobic (power or speed) training can cause them to
function similar to Type IIb fibers
6 Types of Resistance Training
Each type of resistance training benefits muscles in a different way. While these types of resistance training are not new, they could be unique sources of resistance that you have not considered in your quest to add muscle to your frame. Using these forms of resistance alone, in combination with one another, or in combination with the more traditional resistance apparatus, can enable you to diversify your efforts to produce valuable and improved results.
Dynamic Consulting Training (DCT)
As the name suggests, the most distinctive feature of dynamic constant training (DCT) is that the resistance is constant. A good example of DCT occurs when you use free weights or machines that do not alter resistance, but redirect
it instead.
Dynamic Progressive Training (DPT)
Resistance increases progressively as you continue to exercise. DPT is often used as a rehabilitative measure and offers the sort of resistance that builds gradually while remaining completely within the control of the person using it. Equipment includes rubber bands and tubing, springs, and an apparatus controlled by spring-loaded parts.
Dynamic Variable Training (DVT)
This form of resistance exercise
takes up where dynamic constant
training leaves off. Whereas DCT
employs constant resistance, never
varying to accommodate the body’s
mechanics, DVT can be adapted to
the varying degrees of strength of a
muscle group throughout a range of
motion.
Isokinetic Training (IKT)
In isokinetic training (IKT), the
muscle is contracted at a constant
tempo. Speed determines the
nature of this resistance training,
not the resistance itself; however,
the training is based on movement
carried out during a condition of
resistance. IKT can be performed
with the body’s own weight
Isometric Training (IMT)
Familiar to most people, isometric training (IMT) is an excellent way to build strength with little adverse effect on joints and tendons commonly associated with strength training and lifting heavy weights. Isometric training is what you see swimmers do when they press their hands against a solid wall, forcing all
their bodyweight into the wall. Another common IMT exercise is pressing the hands together to strengthen the pectorals and biceps.
Isotonic Training
This method demands constant tension, typically with free weights. Though this approach may sound a lot like dynamic constant training, it differs because it does not necessarily redirect the resistance through a range of motion, but rather, keeps tension constant as in the negative portion of an exercise. Complete immobility of the muscle being worked is required
Exercise order for resistance training
- Large muscle group exercises (i.e.,
squat) should be performed before
smaller muscle group exercises (i.e.,
shoulder press). - Multiple-joint exercises should be
performed before single-joint
exercises. - For power training, total body
exercises (from most to least
complex) should be performed
before basic strength exercises. - Alternating between upper and
lower body exercises or opposing
(agonist–antagonist relationship)
exercises can allow some muscles to
rest while the opposite muscle
groups are trained. This sequencing
strategy is beneficial for maintaining
high training intensities and
targeting repetition numbers. - Some exercises that target different
muscle groups can be staggered
between sets of other exercises to
increase workout efficiency. For
example, a trunk exercise can be
performed between sets of the
bench press. Because different
muscle groups are stressed, no
additional fatigue would be induced
prior to performing the bench press.
This is especially effective when long
rest intervals are used.
Insertion
point where the muscle is attached to a bone that moves
Origin
Point where the muscle is attached to a bone that remains in a fixed position
Dynamic Contraction
muscle movements that cause bodily movements
Repetition
One movement pattern
Set
a group of repetitions
Periodization
Breaking resistance training into different training phases
Strength
the maximal amount a force that can produced one time
Hypertrophy
Muscle fibers getting bigger
Atrophy
Muscle fibers getting smaller
Isokinetic
The muscle is contracted at a constant tempo, through the full Range of Motion. SAME SPEED
Synergist Muscles
Synergists are muscles that help the agonists by:
* Adding a little extra force to the same movement
* Reducing undesirable or unnecessary movements that
might occur as the prime movers contract, stabilizing the
movement
Fixator Muscles
- Fixators are synergists that immobilize a bone or a muscle’s origin
Aerobic
With Air
Anearobic
Without Air
Special features of Cardiac Muscles
Cardiac muscle contraction is similar to skeletal muscles, except:
* Cardiac muscle cells are interconnected, allowing the heart to
contracts as a single unit
* Stimulus is continuous and intrinsic (within the heart itself) and
does not come from the brain
* The heart is under neural and hormonal control that can alter
the strength of the heartbeat and the heart rate
Special features of Smooth Muscles
Smooth muscle contraction is similar to skeletal muscles
except:
* The contractions are slower and sustained for a longer
duration
* The tissue contracts in response to stimuli from the brain,
hormones, and being stretched
Warm Up
- Similar to cardiorespiratory endurance
- Can use the same lifts/movements in the plan but with lighter weights
Cool Down
- Walking and stretching are good
- Generally does not include more lifting even at lower weights
Safety
- Always use proper technique
- Use weight belt and lifting gloves if necessary
- Always use spotters for heaviest lifts or don’t do them
- Never lift without collars on the bar
- NEVER lift with an injured muscle/joint/bone unless medically-cleared to do so
Supplements
Most supplements are ineffective and expensive, many
dangerous. They are not regulated by the F.D.A. (but problems can be
reported to them).
There are almost 700 confirmed cases of supplements containing
ingredients not on the label were reported in the last decade. A balanced diet should be your primary nutritional strategy.
Flexion
Closing the joint, joint angle is small
Extension
Opening joint, Joint angle is large
Cytokines
Repair Muscles and builds back better
Muscle Structure
If we go from outside to inside, the correct muscle order would be epimysium, perimysium, fascicle, endomysium, muscle fibers, sarcolemma, myofibrils, and sarcomeres.
Specificity Principle
You must work each muscle group to have strength gains in that particular part of the body.
Training Plans should always include…
- Appropriate warm-up and cool down activities
- A variety of exercises to work all major muscle groups through
their full R.O.M. - Make sure to plan for progressive overload and refer to the 2-for-2 Rule
