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exercise physiology > Exam ! > Flashcards

Exam ! Flashcards

1
Q

Fast Motor Units (Type IIx)

A

high force production, fast contraction speed, low fatigue resistance, has a systematic increase in tension; fast glycolytic systems used

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2
Q

Fast Fatigue-Resistant Motor Units (Type IIa)

A

moderate force production, fast contraction speed, moderate fatigue resistance, has a systematic increase in tension, uses fast oxidative systems

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3
Q

Slow Motor Units (Type I)

A

low force production, slow contraction speed, highly fatigue resistant, no systematic increase in tension, slow oxidative; “dark meat” because of myoglobin; high oxidative capacity

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4
Q

High Oxygen Consumption =

A

higher VO2, higher aerobic capacity, more slow twitch fibers

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5
Q

Low Oxygen Consumption =

A

lower VO2, lower aerobic capacity, less slow twitch fibers

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6
Q

Motor Unit

A

a single nerve and every muscle fiber it innervates; come in different ratios of muscle fibers per motor neuron depending on how fine the movement is

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7
Q

Intensity v. Motor Units Recruited

A

as intensity increases, more motor units are recruited; force generation dictates motor units; light intensity/load means more type I motor units are available; heavy intensity means type IIa and IIx are much more available; moderate load means all three types are used equally

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8
Q

Size Principle

A

frequency of motor unit utilization is directly related to the size of the motor unit; smaller motor neurons are utilized more frequently and vice versa; motor units with smaller motor neurons (type I) will be recruited first

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9
Q

All or None Law

A

if you fire a motor neurons, all of their muscle fibers have to fire as well

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10
Q

Twitch

A

the smallest contractile response of a muscle fiber or a motor unit to a single electrical stimulus

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11
Q

Summation

A

a series of three stimuli is rapid sequence, before complete relaxation from the first stimulus, can elicit an even greater increase in force or tension

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12
Q

Tetanus

A

continued stimulation at higher frequencies can cause this, which results in the peak force or tension of the muscle fiber or motor unit

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13
Q

Rate Coding

A

the process by which the tension of a given motor unit can vary from that of a twitch to that of tetanus by increasing the frequency of stimulation of that motor unit

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14
Q

Asynchronous Recruitment

A

out of rhythm recruitment; “out of synch”; the motor units take turns, while some are contracting others are recovering; allows for endurance and resistance to fatigue; looks like a smooth contraction but all taking turns; sub max

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15
Q

Synchronous Recruitment

A

when you want to exert maximal force; all motor units fire at the same time; as we get stronger we get better at doing this;

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16
Q

Absolute Maximum Force

A

golgi tendon organs and muscle spindle prevent us from reaching this; but if we train hard enough we can overcome this; we also overcome this in fight or flight situations

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17
Q

Relative Maximum Force

A

When we perceive muscle fatigue; one rep max; we’ve all done this in the gym

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18
Q

Motor Unit Categorization

A

Two types based on speed of contraction (slow twitch and fast twitch) and three types because of metabolic capabilites (glycolytic or oxidative)

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19
Q

How is Muscle Fiber Type Determined

A

muscle biopsy or histochemical staining

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20
Q

Distribution of Fiber Types (Vo2 v. muscle fiber)

A

High oxygen consumption means higher VO2, higher aerobic capacity, more slow twitch fibers

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21
Q

Summation

A

a series of three stimuli in rapid sequence, before complete relaxation from the first stimuli; can elicit an even greater increase in force or tension

22
Q

Absolute Maximal Force

A

golgi tendon organs and muscle spindle prevents us from reaching this; fight or flight response or extreme training can overcome these inhibitory forces

23
Q

Relative Maximal Force

A

we all have done this when we’re in the gym; what we perceive as our muscle’s maximal force

24
Q

Recruitment Order

A

motor units are recruited in sequential order and fired in this order; allows us to become very proficient at what we do; learned through repetitions

25
Q

Principles of Increasing Strength

A

overload and progression

26
Q

Overload

A

the load needs to be greater than we’re used to; submitting a system of the body to a load greater than what it’s used to ; as this increases, frequency can decrease

27
Q

Progression

A

we have to change and increase the load over time in order to get stronger

28
Q

Strength

A

maximal ability to exert force once

29
Q

Power

A

the maximal force in the least amount of time; to increase power we can increase strength or decrease time

30
Q

Concentric Muscle Contraction

A

a muscle’s principle action- shortening; thin filaments are pulled toward the center of the sarcomere; joint movement is produced;

31
Q

Isometric Program (advantages)

A

same length of muscle and no movement; cheap, little or no equipment needed; good to use for strengthening a specific weakness in a range of motion; used in rehabilitation as starting points;

32
Q

Isometric Programs (Disadvantages)

A

time consuming, adaptation only occurs at the specific joint angle of isomeetric contraction

33
Q

Isotonic Programs

A

same tension; could be free weights or machines (fixed v. variable resistance)

34
Q

Isotonic Programs: Variable Resistance (Advantages)

A

gives you a higher load where you can use it; near maximal throughout ROM; allows working on a specific muscle group without fatiguing stabilizers

35
Q

Isotonic Programs: Variable Resistance (Disadvantages)

A

does not work stabilizing muscles due to the sled or seat; expensive

36
Q

Isotonic Programs: Fixed Resistance (Advantages)

A

trains prime movers but also stabilizers (functional); more like what we’re going to do in every day life; relatively inexpensive

37
Q

Isotonic Programs: fixed resistance (disadvantages)

A

does not provide max resistance throughout the ROM; max resistance only at weakest point in ROM; somewhat dangerous

38
Q

Isokinetic Programs

A

same speed; closest to max loading throughout ROM; allows training at higher speed; excellent for research or rehab; air pressurized or hydraulics;

39
Q

Isokinetic Programs (Disadvantages)

A

extremely expensive; fragile under heavy use

40
Q

Strength/Endurance Continuum

A

endurance is less weight more times; strength is more weight less times

41
Q

Exercise Order

A

multiple joint movements, large muscle groups, power exercises all are first

42
Q

Recovery Periods

A

very important! Minimum amount of time to wait before another set; higher the load, the longer the recovery; more than 24 hours of rest

43
Q

Why do we get stronger?

A

hypertrophy, hyperplasia, better motor unit recruitment, an increase in excitation and a decrease in inhibition, and remodeling

44
Q

Hypertrophy

A

an increase in muscle size that leads to an increase in muscle strength; occurs due to an increase in myofibrils; this leads to an increase in fluid and more CT to protect the increase in force;

45
Q

Transient Hypertrophy

A

right after an exercise bout; due to edema formation from plasma fluid; disappears within hours

46
Q

Chronic Hypertrophy

A

long term increase in size; actual structural change in muscle; maximized by high velocity eccentric training; disrupts sarcomere Z lines; cause the most damage

47
Q

Neural Control

A

muscle plasticity allows neural adaptations to be made to increase strength; synchronous recruitment leads to strength gain; can also decrease inhibitory impulses; also may decrease coactivation of antagonists

48
Q

Protein Synthesis in Exercise

A

muscle protein content is always changing; during exercise, protein synthesis decreases and increases in protein degradation; after exercise, protein synthesis increases and decreases protein degradation

49
Q

Hyperplasia

A

increase in the number of muscle fibers; may or may not play a major role

50
Q

Short Term Increases in Muscle Strength

A

substantial increase in 1 RM due to an increase in voluntary neural activation; neural factors critical in the first 8 to 10 weeks

51
Q

Longer Term Increase in Strength

A

associated with significant fiber hypertrophy; net increase in protein synthesis; hypertrophy a major factor

52
Q

Ways Hyperplasia Occurs

A

Fiber splitting or satellite cells

exercise physiology (3 decks)

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