Exercise Science Principles Flashcards
Which muscles are weakened according to the cross syndrome in the pelvic region?
Gluteus maximus and abdominal muscles
Which muscles are weakened according to the cross syndrome in the shoulder region?
Deep neck flexors and scapular stabilizers, retractors, and depressors
Which muscles are tightened according to the cross syndrome in the pelvic region?
Iliopsoas and erector spinae muscles
Which muscles are uninhibited/overactive according to the cross syndrome in the shoulder region?
Upper trapezius, levator scapulae, and pectoral group muscles
What is the primary goal in rehab of muscle dysfunction?
Retrain control (NOT incase strength)
What is the term for the point of the exact center around which the body freely rotates and the point where all weight is equal on all sides?
Center of gravity (COG)
At approximately what vertebral level is the center of gravity?
S2 (slightly higher in men than women)
What is the term for the area of contact between the body and the supporting surface?
Base of support
The line of gravity must fall within what measurement?
Base of support
What is the imaginary line that runs through the center of gravity called?
Line of gravity
In general, how is balance maintained and stability achieved?
When COG remains over base of support
When the applied (muscle) force is less than the resistive force, is the ratio or the force moment arm to the resistive force moment arm greater or less than 1.0?
Greater
When the applied (muscle) force is greater than the resistive force, is the ratio or the force moment arm to the resistive force moment arm greater or less than 1.0?
Less
Which ratio is a mechanical disadvantage: when the ratio of the force moment arm to the resistive force moment arm is greater or less than 1.0?
Less than 1.0
How is mechanical advantage calculated in terms of force and resistance?
Force divided by resistance (greater than 1.0 = better mechanical advantage)
What term is the ability of a force to cause rotation?
Torque
Do we see more torque with a longer or shorter moment arm (lever)?
Longer
Which class lever has the fulcrum between the force and resistance arms?
1st class
Cervical extension is an example of what kind of lever?
1st class
Seesaw, scissors, prying/crowbar are all examples of what kind of lever?
1st class
What is the benefit of having the fulcrum nearer to the force?
Speed and ROM
What is the benefit of having the fulcrum nearer to the resistance?
Increased force
What is the benefit of having the fulcrum in the middle?
Balanced movement
Where does the resistance lie with a 2nd class lever?
Between the force and the fulcrum
Calf raises are an example of which class lever?
2nd
Wheelbarrow, nutcracker, and push ups are examples of which class lever?
2nd
What are the benefits of a 2nd class lever?
Mechanical advantage, move large resistance with little force (increases force)
What is the disadvantage to a 2nd class lever?
Small range of motion
Which class lever has the force between the resistance and the fulcrum?
3rd class
Elbow flexion is an example of which class lever?
3rd class
Tricep extension is an example of which class lever?
2nd class
Tongs, shoveling, baseball swing, and a catapult are all examples of which class lever?
3rd class
What is the most common lever in the body?
3rd class
What are the advantages of a 3rd class lever?
Increases speed and ROM
Is there more movement proximally or distally to the force with a 3rd class lever?
Distally
What is the term for the structure that surrounds each individual muscle fiber?
ENDOmysium
What is the term for the structure that surrounds each group of muscle fibers, also known as a fasciculus?
PERImysium
What is the term for the structure that surrounds the entire muscle?
EPImysium
Are large or small motor units used for precise movements, such as eye movements?
Small motor units
Are large or small motor units used for power producing movements like that of the leg?
Large motor units
Does a mechanical or electrochemical muscle contraction occur faster?
Electrochemical
Which type of muscle contraction produces no motion?
Isometric (high force)
Which type of muscle contraction is divided into two types: concentric and eccentric?
Isotonic
Which type of muscle contraction maintains a constant velocity?
Isokinetic
Which type of isotonic muscle contraction involves muscle lengthening? Muscle shortening?
Lengthening = eccentric Shortening = concentric
Which type of muscle contraction produces the most force?
Eccentric contraction
Does lengthening the muscle increase or decrease the force?
Increase
Would a slower or faster concentric contraction produce more force?
Slower
Would a slower or faster eccentric contraction produce more force?
Faster
Which muscle fibers are also known as fast oxidative fibers?
Type II fast twitch (specifically type IIa)
Which muscle fibers are anaerobic?
Type II
Which specific Type II muscle fiber is slightly more aerobic than the other?
Type IIa
Which are more difficult to recruit: Type IIa or Type IIb fibers?
Type IIb
What is another name for Type IIb fibers?
Fast glycolytic
Do fast or slow twitch muscle fibers have a larger motor nerve?
Type II fast twitch
What is another name for Type I muscle fibers?
Slow oxidative
Which are smaller: Type I or Type II muscle fibers?
Type I
Which have a quicker contraction: Type I or Type II muscle fibers?
Type II
Which fatigue faster: Type I or Type II muscle fibers?
Type II
Which muscle fibers are the slow twitch fibers?
Type I
What is the relationship between volume and intensity of work outs?
Inversely related
In terms of working out, what is intensity?
Percent of repetition maximum
In terms of working out, what is volume?
Total amount of weight lifted in a session
What is the SAID principle?
Specific Adaptation to Imposed Demands (the body will adapt to demands)
What is the concept of progressive overload?
Continual gains require ever increasing loads
What concept explains how to safely use progressive overload and SAID principles?
FITT Principle
What 4 things make up the FITT Principle?
Frequency, intensity, time, and type
Which muscle fibers are associated with muscle endurance?
Type I
Initial gains are predominately due to what?
Neural factors (coordination of motor units and synergistic muscles)
What is the time period of initial gains?
First 6 weeks
Power is a function of what 2 concepts?
Strength and speed
What do the muscle spindles do?
Detect stretch and produce contraction
What do the Golgi tendon organs do?
Detect tension and cause relaxation
Which is response for the decreased risk of tear: muscle spindles or GTOs?
GTO activation
Is GTO inhibition seen in the agonist or antagonist?
Agonist
Is GTO activation seen in the agonist or antagonist?
Antagonist
In what time frame are neural adaptations in muscle seen?
3-6 weeks
In what time frame are metabolic adaptations in muscle seen?
4-8 weeks
In what time frame are size adaptations in muscle seen?
6-8 weeks minimum
What type of exercise recruits one or more large muscle areas and also involves two or more primary joints?
Core
Bench press and squats are examples of what type of exercise: core or assistance?
Core
Which exercise type recruits smaller muscle areas and involve only 1 primary joint?
Assistance
Which is more important to improving sport performance: core or assistance exercises?
Core
Hammer curls and standing calf raises are examples of what type of exercise: core or assistance?
Assistance
What type of exercise emphasizing loading the spine directly or indirectly?
Structural
What type of exercise involves structural exercises being performed very quickly or explosively?
Power exercises
What is the idea exercise order for resistance training?
1 power exercises 2 non-power structural/core exercises 3 assistance
Which should be done first when alternating: upper or lower body exercise?
Upper body
What is the name of the type of training where there are minimal resting periods and is nearly continuous in hopes of slightly improving cardiorespiratory endurance?
Circuit training
Which should be done first: push or pull exercise?
Push (followed by a pull)
Why should a push exercise be performed before a pull?
Improving recovery time and decreasing overall training time
What is a superset?
Involves 2 exercises that stress 2 opposing muscles
What is a compound set?
Involves 2 different exercises that stress the same muscle group
What is the “formula” for power?
Power = Work/Time
How is power attained?
Performing heavy resistance repetitions at high speed
Which must be established first: control or power?
Control
What fiber conversion do we see with adapting endurance levels?
Type IIb conversation to Type IIa
High levels of endurance can compromise what other part of training?
Strength
What are the 3 plyometric phases?
Eccentric, amortization, concentric
What is the eccentric plyometric phase for?
Prepares the muscle (lengthening)
What is the amortization plyometric phase for?
Transitions the muscle (conversion)
What is the concentric plyometric phase for?
Power (contraction)
Is it better to have a shorter or longer amortization plyometric phase?
Shorter
What is the phase called between the eccentric and concentric phases of plyometrics?
Amortization
What is the term for an entire training period (i.e. one year)?
Macrocycle
What is the term for a training cycle lasting many weeks to months?
Mesocycle
What is the term for a training cycle lasting just 1 week?
Microcycle
How long is a typical active resting period?
1-4 weeks
What period follows the active rest period?
Preparatory period
What is the major emphasis of the preparatory period?
Conditioning
What are the divisions of the preparatory period?
Hypertrophy phase, strength phase, power phase
Which phase of the preparatory period involves equal volume and intensity?
Strength phase
Which phase of the preparatory period involves low volume and high intensity?
Power phase
Which phase of the preparatory period involves the largest volume and lowest intensity?
Hypertrophy phase
What period follows the preparatory period?
Competition period
What type of volume and intensity levels are seen in the competition period?
Very high intensity, low volume
What is the goal of the competition period?
Reach the highest level of fitness and performance for competition
What is the order of the mesocycle periods?
Active resting period, preparatory period, competition period
What are other markers of overtraining besides alteration in performance?
Loss of appetite, sleep disturbance, increase BP, resting heart rate, and/or BMR
Is detraining the same as immobilization?
NO (just is cessation of regular physical training)
How long of a time of inactivity does it take to decrease muscular endurance?
Only 2 weeks (also decreases oxidative enzyme activities, muscle glycogen storage, and blood supply)
Which is quickly lost during a period of inactivity: speed, agility, or flexibility?
Flexibility (losses in speed and agility are small)
Detraining has a significant effect on what form of endurance?
Cardiovascular (in comparison to muscle strength, power, and endurance)
