Exam 2 Muscular Fitness Flashcards
How many muscles are in the body? What % of body weight does our muscle make up?
- 650
- 40%
What are the 3 types of muscles
Which ones are voluntary?
- Cardiac = Involuntary
- Smooth = involuntary
- Skeletal = voluntary
How are muscle fibres classified ?
- Speed
- Energy source
What is sliding filament theory?
When actin slides across the myosin and creates energy
What are the 3 types of muscle fibres?
Explain them
Slow oxidative
- slow twitch
- slow fatigue
- aerobic (oxidative)
- red
- 70-80%
***Duck
Fast glycolic
- fast twitch
- quick fatigue
- anaerobic
- white
- 70-75%
*** Chicken
Fast Oxidative glycolic
- combo of all
- In the middle
- pink
The % of each type of muscle fibres that you have are influenced by…
- Genetics
- Hormones
- Exercise habits
What are the 4 functions of muscles
- Movement
- Temp control
- Posture
- Joint stability
What is muscular strength?
Amount of force a muscle can produce in 1 effort
6 strength determining factors
- Heredity (genetics)
- Muscle size —> hyperplasia/ hypertrophy
- Leverage —> long limbs
- Body mechanics —> potential energy (bench press pause)
- Neutral factors —> muscle learning
- Fibre types
Hypertrophy vs hyperplasia
Hypertrophy = more myofibrils—> increase fibre size
Hyperplasia = more muscle fibres
What is muscular endurance
Ability to hold or repeat a muscle contraction for a long time
3 factors contributing to gender differences in muscle strength
- Hormones
- Speed of nervous control
- Absolute vs relative strength
6 benefits of strength training
- Improved performance in PA
- Injury prevention
- Improved body comp
- Enhanced body image and quality of life
- Increase bone and muscle health
- Longevity
FITT-VP principal
Frequency
Intensity
Time
Type
Volume
Progression
Static exercise
- isometric
- doesnt move
- core and torso development
Dynamic exercise
- Isotonic
- moves
Concentric vs eccentric exercise
Concentric = going up, force > resistance
Eccentric= going down, force < resistance
3 types of dynamic exercise
- Plyometrics (box jump)
- Speed loading (kettle bell swings)
- Isokinetic (physio)
What is a muscle fibre
Single muscle cell
What is a fascicle
Bundle of muscle fibres
What is a myofibril
Protein structure that makes up a muscle fibre
What is a sacromere
Made of actin and myosin (creates myofibrils)
What is a nucleus
Directs production of protein
What is a satellite cell
Enhances muscle protein synthesis and cell repair
What is atrophy
Decrease in muscle fibre size (opposite of hyperplasia)
Agonist vs antagonist muscle
Agonist —> muscle that’s contracting
Antagonist —> opposite muscle
What is an axon
Skinny long part of nerve, sends off nerve impulse
What is myelin
- fatty material that covers nerve cell
- speeds rate of conduction
- practice makes myelin
What is creatine mono hydrate
- helps maintain APA levels
- builds strength, muscle mass, helps recovery, improves exercise capacity
