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Strength and Conditioning > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

layers of muscle

A
  • epimysium
  • perimysium
  • endomysium
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2
Q

what does the epimysium cover

A

entire muscle

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3
Q

what does the perimysium cover

A

each bundle of fibers

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4
Q

what does the ednomysium cover

A

individual fibers

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5
Q

components of nerves for muscle

A
  • motor neuron: nerve cell

- motor unit: motor nerve plus all the muscle fibers

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6
Q

important molecules for sliding filaments theroy

7 of them

A
  • actin/myosin
  • tropomysoin
  • troponin
  • gylcogen
  • calcium
  • mitochondria
  • myoglobin
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7
Q

structure diff in myosin and actin

A
  • myosin: thick, w/ myosin head

- actin: thin, dbl helix

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8
Q

what must be released for contraction to occur

A

calcium

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9
Q

resting phase of sliding filament theory

A
  • little to no activity
  • little to no tension in muscle
  • most Ca in sarcoplasmic retic
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10
Q

excitation phase of sliding fil theroy

A

-Ca released

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11
Q

contraction phase of sliding fil theory

A

ATP goes thru hydrolysis

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12
Q

recharge phase of sliding fil theory

A

Ca and ATP are available

-myosin “let go and grab” again

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13
Q

relaxation phase of sliding fil theroy

A
  • nerve stim ends
  • Ca back to sarco retic
  • myosin heads release
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14
Q

compare cap density of all three muscle fiber types

A

I: high
IIa: lower
IIx: low

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15
Q

compare color and diameter of all three muscle fiber types

A

I: small, red
IIa: pink, bigger
IIx: white/gray, biggest

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16
Q

what is pre loading?

A

isometric contraction before full starting ROM

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17
Q

what is activated in stretch reflex?

A

muscle spindle

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18
Q

what is reflex relaxation?

A
  • over rides stretch reflex after 6 secs

- golgi tendon

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19
Q

what is catabolism
exer or endergonic?
example.

A

large molecules to small molecules

  • exergonic
  • protein to AA
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20
Q

what is anabolism?
exer or endergonic?
example.

A
  • smaller to larger molecules
  • endergonic
  • AA to muscle
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21
Q

when is the phosphogen/ATP-PCr used?

A
  • short duration

- explosive movement

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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

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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
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24
Q

what happens to LA levels after termination of activity

A
  • continue to accumulate

- peak after 5 mins of ending

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25
Q

lactate threshold

A

exercise intensity at which blood lacatate levels begins and abrupt increase above baseline

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26
Q

1-6sec duration

extreme high intensity = what system?

A

ATP-PCr

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27
Q

6-30sec duration

very high intensity = what system?

A

ATP-PCr -> Anerob Glyc

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28
Q

30sec-2min duration

high intensity = what system?

A

Anerob Gly

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29
Q

2-3min duration

mod intensity = what system?

A

anerob Glyc -> oxidative

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30
Q

> 3min duration

low intensity = what system?

A

oxidative

31
Q

order from fastest to slowest of the rate of ATP production for all systems
(5 of them)

A
  • ATP-PCr
  • Anerob Glyc
  • Kreb cycle
  • Aerob CHO
  • Aerob Fat
32
Q

order from most to least energy produced for all systems

5 of them

A
  • Aerob Fat
  • Aerob CHO
  • Kreb Cycle
  • Anerob Glyc
  • ATP-PCr
33
Q

how long and what % of creatine phosphate is depleted with intense activity

A
  • 5-30sec

- 50% gone

34
Q

how long and what % of ATP is depleted with activity

A
  • 5-30sec

- 50-60%

35
Q

after 20 sec of recover how much ATP is replenished?

A

50%

36
Q

after 40 sec of recover how much ATP is replenished?

A

75%

37
Q

after 60 sec of recover how much ATP is replenished?

A

80-85%

38
Q

after 3-5minf of recover how much ATP is replenished?

A

100%

39
Q

where do you get glycogen for high and low intensity exercise?

A
  • high: muscles (300-400g)

- low: liver (70-100g)

40
Q

what can increase storage capacity of glucose in muscles and liver

A

both anerobis and anerobic activity

41
Q

how many CHO’s do you need ot ingest ot replenish stores?

A

.7-3g / kg body weight

-depends on intensity

42
Q

joint stability of ankle

A
  • skel: strong
  • lig: mod
  • musc: weak
43
Q

joint stability of knee

A
  • skel: weak
  • lig: mod
  • musc: strong (hamstrings)
44
Q

joint stability of SC jnt

A
  • skel:weak
  • lig:weak
  • musc: weak
45
Q

joint stability of AC jnt

A
  • skel: weak
  • lig: mod
  • musc: weak
46
Q

joint stability of Glen Hum jnt

A
  • skel: mod
  • lig: mod
  • musc: mod
47
Q

joint stability of hip

A
  • skel: strong
  • lig: strong
  • musc: strong
48
Q

power vs strength

A
  • power=rate of doing work

- can be strong but not have power

49
Q

factors in strength/power

5 of them

A
  • ROM: muscle length/ jnt angle
  • fiber types
  • cross sectional area of muscle
  • neurological control
  • neuromuscular efficiency
50
Q

two examples of gravity training

A
  • weight stack machines

- free weights

51
Q

advantages of weight stack machines

A
  • safe, control pattern of movement
  • easy to lear how to use
  • set pattern of movement
52
Q

disadvantages of weight stack machines

A
  • doesnt work stabilizers
  • not functional
  • isolate single muscle group
53
Q

advantages of free weights

A

-whole body training
-funtional
using stabilzers

54
Q

disadvantages of free weights

A

potential for injury

55
Q

example of inertia training

A

olympic style lifts

  • high acceleration
  • explosive movement
56
Q

what is the bracketing technique

A

perform athletic movement at < or > resistnace

57
Q

what are you training when you have < or > weight in bracketing technique

A 
< = speed
> = strength
58
Q

what does friction training help improve

why?

A

speed of movement

-use large force to get object moving then dont need as much force to continue movement

59
Q

what is fluid resistance training

A

moving thru air or water

60
Q

problem with elasticity training

A

-increased resis at end of ROM
-decreased resis at begin of ROM
=opposite of muscle mechanics

61
Q

what is negative work/power traning

A

most exercises promote eccentric loads

=good for tendon health

62
Q

ways to prevent injury

9 of them

A
  • 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
Q

how long does it take to see neurological adaption to anaerobic traning

A

6-10 weeks

64
Q

what types of neuro changes do you see to anaerobic traning

7 of them

A
  • 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
Q

how long does it take to see muscular adaptions to anaerobic training

A

10-12 weeks

66
Q

what types of muscular changes do you see to anaerobic traning
6 of them

A
  • 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
Q

what changes do bones go thru during anaerbic train

A
  • increased density

- in periosteium

68
Q

changes tendons/ligs go thru during AT

A
  • responds mroe to eccentric phase

- get stronger

69
Q

changes to endocrine system during AT

A
  • increase testosterone
  • increased HGH
  • increased levels of insulin
70
Q

ACUTE changes to cardiovascular system during AT

A
  • increased HR
  • during eccentric phase = increased stroke volume and CO
  • increased BP
  • increased blood flow to working muscles
71
Q

what happens when you decrease weight and increase reps

-and when you increase weight

A
  • decrease: more blood flow
  • increase: decrease blood flow
  • reactive hyperemia: surge of blood during rest
  • LA will build up: stim muscle growth
72
Q

CHRONIC changes to cardiovas system during AT

A
  • minor decrease in rest HR
  • wall of left ventricle becomes more dense
  • very slight improve of lungs
73
Q

reasons and consequences of over traning

A
  • reasons: inadequate recovery/too high frequency, volume and intensity
  • consequences: decreased performance/increase of injuries
74
Q

concept of over reaching

-idea behind it

A
  • excessive traning on short term
  • followed by days of recovery
  • teach body to tolerate extreme amount of stress

Strength and Conditioning (3 decks)

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