day 4 - muscle action + biochemistry (basic) Flashcards
how many Calories does 1g of CH2O produce
4
how many Calories does 1g of protein (PPO) produce
4
how many Calories does 1g of fat/lipids produce
9
how many Calories does 1g of alcohol produce
7
isometric/static muscle action (def)
muscle or muscle(s) exert force without changing external length (ex. pushing on wall)
when does isometric muscle action occur
occurs when the force produced equals the resistance or when attempting to move an immovable object
number one exercise that activates core + low back
squats!
concentric muscle action (def)
muscle shortens because force production is greater than the resistance placed on it
is concentric the positive or negative phase of an exercise
positive!
eccentric muscle action (def)
muscle produces force and muscle LENGTHENS because force produced is less than the resistance/load
is eccentric the positive or negative phase of an exercise
negative :/
what type of muscle action REALLY makes your muscles sore (microtears)
eccentric!
is gastrocnemius fast or slow twitch muscle fibers?
fast twitch
is soleus fast or slow twitch muscle fibers?
slow twitch
increasing a muscles temperature allows for BLANK contraction and relaxation
FASTER
decreasing a muscles tempurature allows for BLANK contraction and relaxation
SLOWER
when a muscle is cold, what happens to the relaxation rate?
relaxation phase slows 2-3 times more than the contraction phase does (although it also slows down)
strength difference between males and females
on average, females tend to be 40-80% as strong as males in absolute terms
what causes the strength differences between males and females
differences in absolute fat-free body weight, specifically skelital muscle mass accounts for the overall difference in strength (from testosterone)
cross education (def)
idea that resistance training in one limb results in strength increases in that limb AND the untrained contralateral limb
plyometric training (def)
involves stretching a muscle through an eccentric (lengthening) phase followed by a forceful concentric (shortening) muscle action
concurrent strength and endurance training (def)
consecutively doing resistance and cardiorespiratory training
what part of a concurrent strength and endurance training program is a less effective workout
whatever you do second/last
whole body RT Rx (def)
all muscle groups worked in the same session with 1-2 days recouperation
who is whole body RT Rx good for
people who want/need lower volume, less overall time to work all groups (busy people)
split programs RT Rx (def)
breaks up muscles into regional and/or functional groups
What does RER stand for
respiratory exchange rate
RER of 1.00 means
100% carb usage
RER of 0.70 means
100% lipid usage
RER of 0.85 means
50% carb usage, 50% lipid usage
RER formula
volume of CO2 produced per min/volume of O2 consumed per min
What are the example sports + events that are essentially 50/50 fat vs lipid usage
200m swim or 800m run
In general, less than two minutes of exercise is BLANK metabolism
ANAEROBIC glycolysis
In general, greater than two minutes of exercise is BLANK metabolism
AEROBIC
