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Strength and conditioning > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

types of muscles

A

1 cardiac– heart; involuntary
2 smooth– iintestines; involuntary
3 skeletal– attaches to skeleton; voluntary 30-40% of body weight & over 600 muscles in the body

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2
Q

types of movement

A

1 agonist – directly causing the movement

2 antagonist– opposes the movement; slows down or braking (elbow flexing the triceps counter act it)

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3
Q

muscle actions

A

1 isotonic
2 isometric
3 isokinetic

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4
Q

Isotonic

A

this is dynamic – most body movements
1 concentric – M shortens creates more F than the resistance
2 eccentric–M. lengthens, create less F than the resistance

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5
Q

Isometric

A

static– think of posture

** the M. length does not change the M. will stay the same length so nothing is moving

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6
Q

Isokinetic

A

you see this in clinical settings

muscles shorten and joint rotates at a set speed/velocity

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7
Q

Macroscopic structures

A 
1muscle fiber
2endomysium
3fasciculus
4perimysium
5epimysium
6tendon
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8
Q

muscle fiber

A

main structural componenet of skeletal system
- avg diameter= 10-100 mm so about the size of a hair
length up to 30 cm

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9
Q

endomysium

A

connective tissue that surrounds/separates individual muscle fibers

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10
Q

fasciculus

A

bundle that contains a group of muscle fibers ( up to 150)

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11
Q

perimysium

A

connective tissue that surrounds/separates individual fascicles

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12
Q

epimysium

A

outer fascia of connective tissue encasing the entire muscle group

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13
Q

tendon

A

joins the muscle to the bone

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14
Q

what structures are in the macrosopic??

A 
Sarcolemma
satellite cells
sarcoplasm
tranverse tubules
sarcoplasmic reticulum
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15
Q

sarcolemma

A

thin plastic membrane beneath endomysium surrounding each muscle fiber

  • fused with endomysium
  • conducts wave depolarization along surface of fiber
  • insulates muscle fiber from one another during depolariztion
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16
Q

satellite cells

A

within the sarcolemma’s basement membrane

-regulate certain cellular function like growth and repair

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17
Q

sarcoplasm

A

fluid resembling gelatin within the spae of a single muscle fiber

  • contains lipids, glycogen, enzyme, nuclei, mito, other organelles
  • similar to cytoplasm in other cells of the body
  • BUT sarcplasm contains large amounts of glycogen and myoglobin
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18
Q

t tubules

A

this can be found in the sarcoplasm

  • interconnected and pass throught muscle fibers
  • extension of th esarcolemma that carry impulses through each fiber
  • serve a transport vesicles for certain substances ( ions, o2 and glucose)
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19
Q

sarcoplasmic reticulum

A

longitudinal system of tubules w/in each M. fiber

- these store Ca2 wihc is crucial for muscle contraction

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20
Q

microscopic structures

A

myofibril

myofilaments

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21
Q

myofibril

A

element of skeletal muscle that allow muscel to contract

  • up to thousands of myofibrils per fiber
  • arranged in parallel alignment
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22
Q

myofilaments

A

proteins that comprise a myofibril
- main proteins actin and myosin

I-band -- only actin
A-band -- contains actin and myosin
H-zone-- center f A-band where only mysoin is present 
M-line--center of H-zone and sarcomere
** actin anchored to Z-line 
**myosin anchored to M-line
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23
Q

sarcomere

A

smallest contractile unit of the skeletal muscle

  • 2.2-2.5 mm long
  • made up of 1 myosin surrouned by 6 actin
  • each myofiber is made up of MANY of these
  • are joined end to end at the Z-line
  • the sarcomere provides stability for the Z-line
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24
Q

Sliding filament theory

A

Write this out slide 2 of muscle physiology

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25
Q

muscle fiber types

A

Type 1 – slow twitch/ aerobic

Type 2– fast twitch

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26
Q

Type1

A

slow twitch

  • fatigue resistand
  • contains larger # of mitochondria
  • lower F capabilities
  • slower speed of shortening
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27
Q

Type 2

A

fast twitch / anaerobic

  • will fatigue fast
  • use blook glucose and muscle glycogen as predominant fuel
  • higher F capabilities
  • fast speed of shortening
Type IIa ( fast-oxidative-glycolytic)
- intermediate fibers 
Type IIx ( fast -glycolytic)
-most extensive anaerobic potential
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28
Q

fiber disribution

A
  • you are born with a certain amount of muscle fibers
  • most people have a balance number of both fibers
  • you can change TypeIIx to TypeIIa with training
  • you can lose TypeII with age (use it or lose it)
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29
Q

Hypetrophy

A

muscle that you have will be getting thicker more cross sectional area. you dont get more muscle fibers they just get bigger

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30
Q

Hyperplasia

A

this is where you will get more muscle fibers. they think that they split in half to create more… this only happens in cats and birds

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31
Q

functions of skeletal muscles

A

movement
posture
heat production

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32
Q

characteristics of muscles

A

excitability
contractility
extensibility
elasticity

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33
Q

excitability

A

responds to stimuli

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34
Q

contractility

A

ability to shorten in length

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35
Q

extensibility

A

stretches when pulled

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36
Q

elasticity

A

returns to original shape and length after contraction or extension

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37
Q

motor unit

A

motor nerve and the muscle fibers it innervates

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38
Q

fine motor

A

control/prescision

  • few as 10 muscle fibers
  • -eyes, fingers
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39
Q

gross motor

A

control/strength

-as many as 1000-3000 muscle fibers per motor neuron

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40
Q

what type of muscle is a motor unit in control of ?

A

they will be in control of either ALL type 1 or ALL type 2

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41
Q

motor unit activation sequence

A
  • AP form the motor neuron arrives at the terminal
  • arrival of AP causes release of the NT ach
  • ach diffuses across the neuromuscular junction causing excitation of the sarcolemma
  • once a sufficient amount of ach is released and AP is generated across the scrolemma and the fiber contracts
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42
Q

All or none principle

A

either all the fibers w/in the motor unit fire or none of them do

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43
Q

motor unit activation sequence

A
  1. type 1 motor units
  2. type IIa motor units
  3. Type IIx motor units
    * * number of over all motor unit will determine the F needed
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44
Q

Proprioceptors

A

receptors that relay messages to the central nervous system about muscular changes in the body and limb movement

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45
Q

Muscle spindles

A

(proprioceptor)

  • location— interspersed among M. fiber by running //
  • stimulus—↑ in M. length ( the rate in the change)
  • response—
    1. initiates rapid contraction of stretched M.
    2. inhibits tension development in antagonist M.
  • overall effect— inhibits stretch in M. being stretched
  • purpose— protect M from extreme ranges
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46
Q

Golgi tendon organs

A

(proprioceptor)
- location— w/in tendons near the muscle-tendon junciton
- stimulus— ↑ in muscle tension
-response—
1 inhibits tension development in stretched M.
2 initiates tension development in antagonist M.
-overall— promotes relaxatin in M. developing tension
- purpose— to safeguard the M. form excessive tension

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47
Q

how many bones

A

over 200

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48
Q

three major types of joints

A

structural/functional

  • fibrous- joined by fibrous tissue w/ limited movement (skull)
  • cartilagnous- joined by cartilage with slight mobility (vertebrae)
  • synovial- not directly joined permitting a variety of movement (shoulder)
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49
Q

biomechanical classifications

A

simple- 2 articulaiton surfaces
compound- 3 or more articulation surfaces
complex- 2 or more articulation surf. and a articular disc
menisucus - knee and elbow

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50
Q

axial skeleton

A

skull, vertebral, sternum and ribs

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51
Q

appendicular skeleton

A

shoulder girdles, arms, legs, and hips

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52
Q

types of bone

A

cortical bone

trabecular bone

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53
Q

cortical bone

A

dense material that is situated toward the outer layer
~ 80% of skeletal mass
- structural support

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54
Q

trabecular bone

A

porous material that forms the lattice like arrangement
-contains branching struts called trabeculae
-spongy looking tissue that allows for marrow and fat storage
-microstructure allows for bone strength
~20% of skeletal mass
-physiologic function– blood cell production, shock absortion

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55
Q

function of bone

A 
structural
 1 physcial movement
 2 internal organ protection
physiological 
 1 red and white blood cell formation 
 2 storage area for ca2 and phosphate
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56
Q

growth and remodeling

A

longitudinal growth occurs at the epiphyseal/growth plate (cartilage at end of the bone)
1 genetically mediated
2 longitudinal growth usually ceases after puberty

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57
Q

types of bone cells

A

osteoclasts
osteoblasts
osteocytes

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58
Q

osteoclasts

A

bone destroying cells (resorption)

59
Q

osteoblasts

A

bone forming cells (deposition)

60
Q

osteocytes

A

mature osteoblasts that help regulate bone remodeling

61
Q

connective tissue

A

tendon
ligaments
fascia

62
Q

tendon

A
  • attach muscle to bone
  • transfers force created by the M. to bone that results in skeletal movement
  • made up primarily of collagen that is inelastic
63
Q

tendon 2

A

tendonpathies like tendinitis and tendinosis often result from overuse

64
Q

ligaments

A
  • attach/bind bone to bone
  • made up of similar material as a tendon (collagen bundles)
  • depending on bones to which they attach they may have a different shape
  • –thin sheets, thick cords and band structures
65
Q

Ligament 2

A

contains the proteins elastin

  • -allow extensibility and ability to return to undeformed length
  • -speculated by some to be contributing factor to acl injuries in females
66
Q

fascia

A 
general anatomic term of all connective tissue that does not have a specific name
three types 
--superficial 
--deep
--subserous
67
Q

superficial fascia

A

lies directly beneath the skin; allows skin to move

68
Q

deep fascia

A

lies below superficial fascia and is more compact and tough

–fuses with muscles and bones and separates organs from muscle

69
Q

suberous fascia

A

innermost fascia

  • -has a fluid containing membrane that cover intemal viscera
  • -pericardium surrounding the heart
70
Q

three major functoins

A
  • provides intramuscular framework that binds and protect muscle
  • permits muscle forces to be transmitted securely and efficiently
  • offers insulation btwn various organs and tissues of the body
    • permits proficient fx w/o inhibition to adj structures
71
Q

remodeling

A

ability of bone to alter it size and shpae and structure

  • -youth = net gain of bone
  • -adult+ net maintenance of bone
  • -older + net loss of bone
72
Q

↑ in expression of strength over time

>Resistance training adaptions

A 
1- neuromuscular efficiency 
--↑ motor unit  recruitment 
--↑rate coding ( firing rate)
2- ↑ in muscle cross-section dia.
-- hypertrophy
3- altered biomechanics 
4-↑ motivation
73
Q

acute adaptations

>Resistance training adaptions

A
  • neurological
  • muscular
  • endocrine
74
Q

neurological
(acute adaptations )
>Resistance training adaptions

A

as muscle begin to fatigue, change in recruitment and firing rate occur

    • ↑ emg amplitude
  • -↑ number of motot units recruited
75
Q

muscluar
(acute adaptations )
>Resistance training adaptions

A

with muscle fatigue comes accumulation of metabolite

  • ↑ hydrogen ions, inorganic phosphate, ammonia
  • ↓ creatine phosphate, glycogen , atp
76
Q

endocrine
(acute adaptations )
>Resistance training adaptions

A
  • hormones
  • magnitude of hormonals response to exercise
  • acute hormonal response
77
Q

endocrine acute adaptations
(hormones )
>Resistance training adaptions

A

blood-borne molecules produce in endocrine glands
–protein/peptide
1growth hormones-dopping
2insulin
–steroid
1testosterone- men have 60% more than women
2estrogen

78
Q

endocrine acute adaptations
(magnitude of hormones )
>Resistance training adaptions

A

stronger endocrine response associated
1 ↑ volme and short rest periods
2 large amount of muscle mass used in exercise

79
Q

endocrine acute adaptations
(acute hormonal response )
>Resistance training adaptions

A

-↑ in epinephrine, cortisol, testosterone, growth hormones

80
Q

chronic adaptations

>Resistance training adaptions

A 
1 neurological
2 muscle tissue 
3 skeletal tissue 
4 connective tissue 
5 metabolic changes
6 hormone changes
7 cardiovascular changes 
8 body composition
81
Q

neurological
(chronic adaptations )
>Resistance training adaptions

A

dominant mechanism of strength ↑ during the 1st days, weeks,and month of training

  • Emg amplitued will ↑
  • motor unit recruitment ↑
  • ↑ motor unit firing rate
  • ↓ co- contraciton
  • evidence of central neurla factor in strength devel
    • unliateral strength – the testing of both legs
82
Q

muscle tissue
(chronic adaptations )
>Resistance training adaptions

A
  • hyertrophy
    • primary adaptation of SM to longterm resistance train.
  • -hypertropy of both type 1 & type 2
    • ↑ hpertrophy means more force and power
83
Q

skeletal tissue
(chronic adaptations )
>Resistance training adaptions

A

evidence supports resistance training as a method ot ↑ bone strength – high magnitue loading most effective
- the greater the accrual of bone mass prior to adulthood and menopause the lesser the change of dangerously low bone strength levels

84
Q

connective tissue
(chronic adaptations )
>Resistance training adaptions

A

tissue stenght likely to increase

85
Q

how to help osteoporosis

A

by ↓ the risk of falling- balance

making the bones stronger- weight bearing

86
Q

metabolic changes
(chronic adaptations )
>Resistance training adaptions

A
  • phosphagen system:↑ enzyme con., ↑ enzy absolute levels
  • glycolytic system: ↑ enzyme con., ↑ enzy absolute level
  • ↑ atp con. & ↑ atp absolut leve
  • ↑ creatine phosphate con.; ↑ creatine phosphate absolut lev.
  • ↓ atp and creatine phosphate chage during exercie
  • ↓ lactate ↑ during exercise
87
Q

hormone changes
(chronic adaptations )
>Resistance training adaptions

A

long-term effect of resistance training on resting hormone concentration are less clear

  • some evidence suffest elevated resting test. level
  • overtraining can confound hormal interpretation
88
Q

cardiovasuclar chagnes
(chronic adaptations )
>Resistance training adaptions

A 
1 no evidence for ↑ vo2
2 aerobic performance may be enhanced 
-↑ muscle strength & power
-efficiency of movement
3heart rate shouldnt be used of fitness
4mitochondrial density ↓
5left ventricular hypertro.
89
Q

body composition
(chronic adaptations )
>Resistance training adaptions

A

-↓ in % body fat
-↑ in fat-free mass
-likely ↑ in resting/ basal metabolic rate
muscle performance: ↑ muscle strenght, ↑ muscle endurance, ↑ muscle power

90
Q

factors that influence adaptions to resistance training

>Resistance training adaptions

A
  • specificity - type of trianing
  • sex
  • age
  • genetics
  • undertraining and overtraining-how much stress you put on your body
  • detraining
  • nutrition
91
Q

Stroke volume ml/bt

A

Rest ( untrained) 50-70
rest (trained) 100-120
maximal exercise (untrained) 100-120
maximal exercise ( trained ) 160-200+

92
Q

heart Rate bt/min

A

Rest ( untrained) 60-100

rest (trained) less than 60

93
Q

cardiac output Q l/min

A

Rest ( untrained) 4-6
rest (trained) 4-6
maximal exercise (untrained) 15-25
maximal exercise ( trained ) 30-40

94
Q

arteriovenous o2 difference mlo2/ 100ml bl

A

rest- 4-5 (20-25%extraction)

maximal exercise 15-20 (80-85+% extraction)

95
Q

maximal o2 consumption ml/kg/min

A 
rest- 2.5-5
maximal exercise
-- varies considerably based on numerous factors
--highes recorded 
--- cyclist 97.5
--- cross country skier 96
96
Q

ejection faction (EF)%

A
  • normal 55-70

- abnormal 40-45–> heart failure

97
Q

arterial o2 saturation %

A

normal 95-100

abnormal-88-92

98
Q

Cardiovascular

> chronic aerobic adaptions

A 
1 stroke volume
2 heart rate
3 cardiac output 
4 arterivenous oxygen different 
5 maximal oxygen consumption
6 ejection fraction 
7 cardiac muscle 
8 capillariation
9mitochondrail density 
10 blood
11 resting blood pressure
99
Q

stroke volume

Cardiovascular > chronic aerobic adaptions

A

the amount of blood pumped by the left ventral per beat

  • ↑ sv for a given workload
  • ↓ or unchanged heart
  • -aerobic will ↑ sv and ↓ hr
100
Q

Heart rate

Cardiovascular > chronic aerobic adaptions

A

resting HR normal - 60-100 beats/ min

  • —tacacardia resting HR above 100
  • — bacacardia resting HR below 60
101
Q

cardiovasuclar chagnes
(chronic adaptations )
>Resistance training adaptions
#2

A 
left ventricular hypertrophy 
1 resistance training= pressure overload
-hypertrphy of myocardial tissue
-unchnaged or ↓ chamber size
-known as concentric hypertrophy
2aerobic training= volume overload
-hypertrophy of myocardial tissue
-↑ chamber size
-known as eccentric hypertrophy
102
Q

maximal heart rate

Cardiovascular > chronic aerobic adaptions

A
  • not though tot increase significantly with training
  • remains unchanged or may ↓ a little
  • watch high HR in some that is not fit or trained
103
Q

exerise heart rate

Cardiovascular > chronic aerobic adaptions

A
  • ↓ for a fiven submaxima workload figure 8.10!!

- recovery HR is improved

104
Q

cardiac output Q

Cardiovascular > chronic aerobic adaptions

A

maximal cardiac output ↑

105
Q

arterivenous o2 diff.

Cardiovascular > chronic aerobic adaptions

A

↑ o2 extraction figure 8.8

** amount of o2 that is taken out

106
Q

maximal o2 consumption

Cardiovascular > chronic aerobic adaptions

A 
-fick equation 
vo2=sv * HR *avo2diff
-maximal cardiac output *look at slide
-figure 8.11
-sex, training, agge, genetic all factors
107
Q

vo2 consumption levels

A

low 0-20
average 21-59
high 60-+

** read slide bar page143

108
Q 
ejection fraction(EF)
(Cardiovascular > chronic aerobic adaptions )
A

the % of blood that is ejected in each beat

stolic - pushed out blood
diastolic - venticular relxation

109
Q

cardiac muscle

Cardiovascular > chronic aerobic adaptions

A

left ventricular hypertrophy
–visible on resting ecg

–tainging and overwieght big hearts are different

110
Q

capillarization

Cardiovascular > chronic aerobic adaptions

A

this is the gas exchange

  • ↑ capillary density
  • -↑ size?
  • -↑ number ?
  • -activation of previously dormant vessels
111
Q

mitochondrial denstiy

Cardiovascular > chronic aerobic adaptions

A

-increased number and or size of mitochondria

112
Q

bloood

Cardiovascular > chronic aerobic adaptions

A
  • volume is increased]

- blood dopping see page 136

113
Q

resting BP

Cardiovascular > chronic aerobic adaptions

A
  • thought to ↓ with aerobic e.
  • normal less than 120/80
  • low nothing if not symtoms
  • -arterals exert the greatest influence on BP
114
Q

arterial o2 saturation

> chronic aerobic adaptions

A

% of hyoglobin that is saturated with o2

-heatlhy should be around 100% or 95% anything below that is unhealthy

115
Q

metabolism

> chronic aerobic adaptions

A
  • shift in lipid and cabo utilization– want to use lipids first
  • fat burning zone LOOK AT
  • shift in lactate threshold
116
Q

connective tissue

> chronic aerobic adaptions

A
  • ligament tendon strenght thought to ↑

- bone mineral density;↑ or does not change —depends on the type of loading

117
Q

body compostion

> chronic aerobic adaptions

A

% body fat ↓

  • ↑ caloric expenditre
  • ↑ post-exercise etabolism
  • increased fat-free mass
118
Q

neural adaptations

> chronic aerobic adaptions

A
  • ↑ mechanical efficiency
  • -less energy required for the same workload
    • is there sch thing as perfect techniqw yes and no
119
Q

biomechanics

read over the slides again

A

the application of principles of mechanics and physcis to measure / estimate the forces on the body

120
Q

ergonomic

A

the study of people’s efficiency in their working environment

121
Q

strength

A

ability to exert force

122
Q

power

A

rate of doing work

123
Q

work

A

(force) (distance)

cal. of work done during resistance training

124
Q

work preformed

A

(weight)x (vertical distance)x (repetition #)

125
Q

What is the perfect form?

A

everyone body type will cause different problems

126
Q

disk of the spine

A

the inside is the nucleus pulposus and around that is the annulua fibrsus

    • middle portion of the spine is water loving
  • as the day goes on you get shorter
127
Q

where did training start?

A
  • has been around for year
  • health clubs started in europe in the 1800s
  • – started the YMCA
128
Q

dudley sargent

A

medical doctor and physcial educator at harvard in the 1800s and early 1900 who invented several exercise machines and devies to assess strength and performance
** came up with the veritcal test

129
Q

strong man

A

mid1800-1900 performed public exhibition tht were a combination of strenght technique and showmanship

130
Q

bob hoffman

A

founded york barbell in 1900

– created exercise programs, magazines, books

131
Q

joe weider

A

published empire formalized body building and turned it into a sport

132
Q

jack lalanne

A

wanted people to weight train

  • smith machine
  • ran a show in 1950
133
Q

physcial culture:

A

promotion of muscular growth, strength, and health through exercise

134
Q

physiological hygiene

A

physical fitness, health

135
Q

anabolic steroid

A

came around the 1920-30 adn were in sports by the 1940

136
Q

strenght sports

A

Olympic weightlifting 1800
bodybuilding 1900
power lifting mid 1900
strong man 1970

137
Q

aerobic execise

A

kenneth cooper made this book becasue of the huge running boom

138
Q

strenght trianing

A

the body building craze

139
Q

supplementing with weight room

A

was found int he 1960-70 that is was performance would improve

140
Q

steroid era of sports

A

this started in 1980-1990

141
Q

creatine

A

was introduced in 1993

142
Q

supplements

A

started to become a big deal in the 90’s

    • they are not regulate nuterial supplemnts
  • – people only get involved when some goes wrong
143
Q

strenth training should it be for everyone?

A

yes!

young, old, men and women

144
Q

future of training ???

A

look at and reread the background slides

Strength and conditioning (4 decks)

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