Exam 1 Flashcards
1
Q
layers of muscle
A
- epimysium
- perimysium
- endomysium
2
Q
what does the epimysium cover
A
entire muscle
3
Q
what does the perimysium cover
A
each bundle of fibers
4
Q
what does the ednomysium cover
A
individual fibers
5
Q
components of nerves for muscle
A
- motor neuron: nerve cell
- motor unit: motor nerve plus all the muscle fibers
6
Q
important molecules for sliding filaments theroy
7 of them
A
- actin/myosin
- tropomysoin
- troponin
- gylcogen
- calcium
- mitochondria
- myoglobin
7
Q
structure diff in myosin and actin
A
- myosin: thick, w/ myosin head
- actin: thin, dbl helix
8
Q
what must be released for contraction to occur
A
calcium
9
Q
resting phase of sliding filament theory
A
- little to no activity
- little to no tension in muscle
- most Ca in sarcoplasmic retic
10
Q
excitation phase of sliding fil theroy
A
-Ca released
11
Q
contraction phase of sliding fil theory
A
ATP goes thru hydrolysis
12
Q
recharge phase of sliding fil theory
A
Ca and ATP are available
-myosin “let go and grab” again
13
Q
relaxation phase of sliding fil theroy
A
- nerve stim ends
- Ca back to sarco retic
- myosin heads release
14
Q
compare cap density of all three muscle fiber types
A
I: high
IIa: lower
IIx: low
15
Q
compare color and diameter of all three muscle fiber types
A
I: small, red
IIa: pink, bigger
IIx: white/gray, biggest
16
Q
what is pre loading?
A
isometric contraction before full starting ROM
17
Q
what is activated in stretch reflex?
A
muscle spindle
18
Q
what is reflex relaxation?
A
- over rides stretch reflex after 6 secs
- golgi tendon
19
Q
what is catabolism
exer or endergonic?
example.
A
large molecules to small molecules
- exergonic
- protein to AA
20
Q
what is anabolism?
exer or endergonic?
example.
A
- smaller to larger molecules
- endergonic
- AA to muscle
21
Q
when is the phosphogen/ATP-PCr used?
A
- short duration
- explosive movement
22
Q
how is creatine phosphate used in ATP-PCr system?
-where is it stored?
A
provides phosphate to get bck to ATP
-stored in type II fibers
23
Q
what are the 3 ways to return muscles back to homeostasis after LA is present in muscles
A
- oxidation: aerobic metabolism of LA
- send it to other muscles that arent being used
- Cori cycle: occurs in livers where LA is turned to glucose
24
Q
what happens to LA levels after termination of activity
A
- continue to accumulate
- peak after 5 mins of ending
25
lactate threshold
exercise intensity at which blood lacatate levels begins and abrupt increase above baseline
26
1-6sec duration
| extreme high intensity = what system?
ATP-PCr
27
6-30sec duration
| very high intensity = what system?
ATP-PCr -> Anerob Glyc
28
30sec-2min duration
| high intensity = what system?
Anerob Gly
29
2-3min duration
| mod intensity = what system?
anerob Glyc -> oxidative
30
> 3min duration
| low intensity = what system?
oxidative
31
order from fastest to slowest of the rate of ATP production for all systems
(5 of them)
- ATP-PCr
- Anerob Glyc
- Kreb cycle
- Aerob CHO
- Aerob Fat
32
order from most to least energy produced for all systems
| 5 of them
- Aerob Fat
- Aerob CHO
- Kreb Cycle
- Anerob Glyc
- ATP-PCr
33
how long and what % of creatine phosphate is depleted with intense activity
- 5-30sec
| - 50% gone
34
how long and what % of ATP is depleted with activity
- 5-30sec
| - 50-60%
35
after 20 sec of recover how much ATP is replenished?
50%
36
after 40 sec of recover how much ATP is replenished?
75%
37
after 60 sec of recover how much ATP is replenished?
80-85%
38
after 3-5minf of recover how much ATP is replenished?
100%
39
where do you get glycogen for high and low intensity exercise?
- high: muscles (300-400g)
| - low: liver (70-100g)
40
what can increase storage capacity of glucose in muscles and liver
both anerobis and anerobic activity
41
how many CHO's do you need ot ingest ot replenish stores?
.7-3g / kg body weight
| -depends on intensity
42
joint stability of ankle
- skel: strong
- lig: mod
- musc: weak
43
joint stability of knee
- skel: weak
- lig: mod
- musc: strong (hamstrings)
44
joint stability of SC jnt
- skel:weak
- lig:weak
- musc: weak
45
joint stability of AC jnt
- skel: weak
- lig: mod
- musc: weak
46
joint stability of Glen Hum jnt
- skel: mod
- lig: mod
- musc: mod
47
joint stability of hip
- skel: strong
- lig: strong
- musc: strong
48
power vs strength
- power=rate of doing work
| - can be strong but not have power
49
factors in strength/power
| 5 of them
- ROM: muscle length/ jnt angle
- fiber types
- cross sectional area of muscle
- neurological control
- neuromuscular efficiency
50
two examples of gravity training
- weight stack machines
| - free weights
51
advantages of weight stack machines
- safe, control pattern of movement
- easy to lear how to use
- set pattern of movement
52
disadvantages of weight stack machines
- doesnt work stabilizers
- not functional
- isolate single muscle group
53
advantages of free weights
-whole body training
-funtional
using stabilzers
54
disadvantages of free weights
potential for injury
55
example of inertia training
olympic style lifts
- high acceleration
- explosive movement
56
what is the bracketing technique
perform athletic movement at < or > resistnace
57
what are you training when you have < or > weight in bracketing technique
```
< = speed
> = strength
```
58
what does friction training help improve
| why?
speed of movement
| -use large force to get object moving then dont need as much force to continue movement
59
what is fluid resistance training
moving thru air or water
60
problem with elasticity training
-increased resis at end of ROM
-decreased resis at begin of ROM
=opposite of muscle mechanics
61
what is negative work/power traning
most exercises promote eccentric loads
| =good for tendon health
62
ways to prevent injury
| 9 of them
- valsalva maneuver
- weight belts
- dont max lift to early
- normal ROM
- dont ignore pain
- proper technique
- variety in exercises
- dont over develop one muscle grou
- specificity of training
63
how long does it take to see neurological adaption to anaerobic traning
6-10 weeks
64
what types of neuro changes do you see to anaerobic traning
| 7 of them
- increased MU activation
- increased activation/efficiency of corticospinal tracts
- increased recruitment of MU's
- selective recruitment
- increased hypertrphy of fibers
- increased efficiency at neuromuscular junction
- may enhance stretch reflex
65
how long does it take to see muscular adaptions to anaerobic training
10-12 weeks
66
what types of muscular changes do you see to anaerobic traning
6 of them
- increased cross sectinal area
- increased protein sythesis
- hyperplasia of cells: splitting of cells to have more
- fiber size changes
- decrease in density of mitochondria
- increased levels of LA that you can handle
67
what changes do bones go thru during anaerbic train
- increased density
| - in periosteium
68
changes tendons/ligs go thru during AT
- responds mroe to eccentric phase
| - get stronger
69
changes to endocrine system during AT
- increase testosterone
- increased HGH
- increased levels of insulin
70
ACUTE changes to cardiovascular system during AT
- increased HR
- during eccentric phase = increased stroke volume and CO
- increased BP
- increased blood flow to working muscles
71
what happens when you decrease weight and increase reps
| -and when you increase weight
- decrease: more blood flow
- increase: decrease blood flow
- reactive hyperemia: surge of blood during rest
- LA will build up: stim muscle growth
72
CHRONIC changes to cardiovas system during AT
- minor decrease in rest HR
- wall of left ventricle becomes more dense
- very slight improve of lungs
73
reasons and consequences of over traning
- reasons: inadequate recovery/too high frequency, volume and intensity
- consequences: decreased performance/increase of injuries
74
concept of over reaching
| -idea behind it
- excessive traning on short term
- followed by days of recovery
- teach body to tolerate extreme amount of stress
