FINAL Flashcards
SFT: 1. __ in neuron results in release of __ into synaptic cleft
Action potential(AP)
Acetylcholine (Ach)
Muscle fibers shortening/lengthening when actin and myosin slide past each other
Sliding Filament theory
SFT: 2. __ binds with receptors on motor endplate leading to __ in __
Ach
AP
muscle fiber
SFT: 3. AP in muscle fiber results in release of __ from __
Calcium (Ca+)
Sarcoplasmic Reticulum (SR)
SFT: 4. Ca+ binds to __ & __ moves away from active site on actin
Troponin
Tropomyosin
SFT: 5. Myosin head attaches to actin forming a __ pulling actin towards center of __
Crossbridge
Sarcomere
TF: ALL muscle fibers contract and produce force
True
High oxidative capacity & fatigue resistant
Type I muscle fiber (slow ox)
Moderate oxidative and anaerobic capacity with some fatigue resistance
Type IIa muscle fiber (fast oxidative glycolytic)
High anaerobic capacity and fatigue easily
Type IIx muscle fiber (fast glycolytic)
Muscle with high composition of type I fibers
Soleus
Muscle with mixture of type I and type II fibers
Quadriceps
Weight bearing exercises increase bone…
mineral density
Basic unit of the nervous system
Nueron
Conducts impulses from CNS to muscles
Motor (efferent) neurons
Carries information from periphery/muscle to CNS
Sensory (afferent) nuerons
Band containing both thin and thick filaments
A band
Band containing only actin(thin) filaments
I band
Zone middle of A-bands
H Zone
Line middle of H-zone
M-line
Oxygen transport is carried via __
Hemoglobin
Measure of the force required to maintain blood flow
Total peripheral résistance
TPR: Vessels constricting/dilating alter _ _
Blood flow
Amount of blood pumped by the heart in 1 minute
Cardiac Output
Equation for Cardiac output
SV x HR
Greater stretch of LV = more forceful contraction & greater volume of blood leaving V
Frank-Starling Principle
Conversion of food into biologically usable forms of energy
Bioenergetics
Total of all catabolic and anabolic reactions
Metabolism
Increased reliance on anaerobic mechanisms
Lactate Threshold
3 energy systems to replace energy
Phosphagen (anaerobic)
Glycolytic (anaerobic)
Oxidative (aerobic)
Energy stored in its chemical bonds is used for muscular growth and activity
Adenosine Triphosphate (ATP)
Source of ATP for short-term, high intensity activities
Phosphagen system
Enzyme broken down to replenish ATP in Phosphagen System
Creatine phosphate (CP)
Breakdown of glucose and glycogen to replenish ATP
Glycolysis
Rate limiting enzyme for Glycolytic system
Phosphofructokinase (PFK)
Source of ATP for high intensity activities >= 2 mins
Glycolytic system
Source of ATP at rest and during aerobic activities
Oxidative system
Energy substrates in Oxidative system
Carbohydrates and fats
Lactate Threshold & VO2max
Lactate threshold reflects aerobic endurance and VO2max reflects aerobic potential from O2 consumption
Application of mechanical principles to understand function of living organisms and systems
Biomechanics
Divides body into left and right
Sagittal plane
Divides body into front and back
Frontal plane
Divides body into upper and lower
Transverse plane
Sagittal plane movements (4)
Flexion (decrease)
Extension (increase)
Dorsiflexion (decrease)
Plantar flexion(increase)
Frontal plane movements (5)
Abduction (away)
Adduction (toward)
R/L Lateral flexion (decrease)
Inversion (toward)
Eversion (away)
Transverse plane movements (5)
Internal rotation
External rotation
Horizontal Abduction
Horizontal Adduction
R/L rotation
Mechanical action that can produce, change, or stop the motion of the body
Force
Rotational effect of a force about an axis (Force that causes rotation)
Torque
Perpendicular distance from the axis to line of force action
Moment Arm
Newton’s 1st Law
Object in motion stays in motion (until acted on by Force)
Newton’s 2nd Law
Acceleration of an object is directly proportional to F and mass (F=ma)
Newton’s 3rd Law
For every action, there is an equal and opposite reaction
Lever: Axis is located between the resistive and applied forces (Af,A,Rf)
1st Class Lever
Lever: Applied Force is located between Axis and Resistive Force (A,Af,Rf)
3rd Class Lever
Which class lever is seen the most in the human body?
3rd class lever
Changes that occur during and shortly after a training session
Acute responses
Lever: Resistative Force is located between Axis and Applied Force (A,Rf,Af)
2nd Class Lever
Changes that occur after repeated training sessions and persist over time
Chronic adaptations
Acute response to RT (AAD)
-Alterations in recruitment of motor units
-Accumulation of metabolites
-Depletion of CP
Chronic Adaptations to RT (check Ch.5 for full) (STF)
-Strength gains in first 1-2 months
-Tendon adaptations to RT
-Fiber subtype shift from Type IIx to IIa
Factors influencing adaptations in training area and body (4)
-Specificity
-Age
-Genetics
-Sex
What type of macro should always be included in meals?
Carbohydrates
Macronutrient to repair and build tissue with some oxidized for energy
Protein
Primary fuel for athletic performance
Carbohydrate
Amount of energy the body needs to perform functions at rest / Largest contributor to total energy requirement
Resting Metabolic Rate (RMR)
Difficult to obtain directly; involves measuring caloric intake for stable body weight
Estimated Energy Requirements (EER)
Factors that can increase RMR (GYGAH)
-Gaining lean muscle tissue
-Young age
-Growth
-Abnormal body temperature
-Hyperthyroidism
Factors that can decrease RMR (LLH)
-Low Caloric intake
-Loss of lean muscle tissue
-Hypothyroidism
3 Factors influencing energy requirements
-RMR
-Physical activity
-Thermic effect on food
To fuel for before exercise, consume ___ mL/kg water 4 hours prior
5-7
To fuel for after exercise, consume ___ oz/lb water of weight lost
20-24
After exercise, consume __-rich foods to replace lost electrolytes and enhance rehydration
Sodium
TF: Dietary supplements cannot claim to diagnose, prevent, cure, or treat disease
True
Thermic Effect of food is associated with what macronutrient?
Protein
How many ATP?
3
Lactate threshold untrained athletes %
70-80%
Lactate threshold trained athletes %
90%
The _ the exercise intensity, the _ amount of time the exercise can be performed
Higher, Lower
Increase blood flow on the onset of aerobic exercise is due to _ of sympathetic NS and _ of parasympathetic NS
Increase, Decrease
Genetic factors influence -% in difference of individuals for max aerobic capacity
20-30
_ &_ over training results in predominantly high aerobic intensity
Aerobic and volume
_ & _ decreases with aerobic training for overreaching and overtraining
RHR, max HR
Setting personal record of bench press is example of what?
Task involved goals
Winning a bodybuilding competition is an example of what?
Ego involved goal
What is correct for aspect of dynamic flexibility?
Done before workout
Shoes should be changed __ or __
300-500 miles or 6 months
Clients accustomed to running outdoors find it easier to run indoors on treadmill if it is inclined at what % gradient increase?
1%
Target HR is found by?
Training Intensity % + RHR
What is the approximate stair stepping depth when plyometrics is done?
4-8 inches? (slides say 4-12)
HRR is found by what?
Max HR - Rest HR
Castro is planning a half marathon in under 2 hours, what is an appropriate long distance workout?
Running more than half marathon
If individual aims to run a 5K race at a pace of 7.5mph, what considered a pace tempo training time?
3-5 min at 6-6.5mph resting of 30-90min intervals
Age predicted HRmax Calculation (bpm)
220-age
Castro’s favorite exercises
Burpees
Running
?
TF: I learned a lot in this class
True
Advantage of machine based training
Perform single or multijointed movements without a spotter
Which group cannot benefit on resistant machine exercises?
Trick Question
Standard weight of Olympic barbell
45lb/20kg
Grip for shoulder barbell press
Pronated/overhand
Grip for DB wrist curl exercise
Supinated/underhand
Grip for hammer curl exercise
Nuetral
Following points of contact for bench and floor
5pt body contact prone/supine
When spotting overhead chest flys, where would spotter spot?
Wrists
Rule: Explosive or Power exercises should be done when? Should they be spotted?
First, No
Following exercises have the greatest movement patterns specific for volleyball players?
Power clean
Perfect weight to modify program?
Quantity overload/increase weight lifted
Logical physical manipulation of training factors are known as what?
Periodization
Used to target muscles as many repetitions for extended period of time
Muscular endurance
Increase in muscle size
Hypertrophy
If older client wants to better get up/down stairs, tell them to focus on what type of training?
Strength
To jump higher, work on what type of training ?
Power
Training frequency expressed in # of workouts/unit of time in smallest measurement of periodization is how long?
Microcycle (1 week)
Recommended Days of week for total body RT for an intermediate?
Minimum 3 days
With a split routine, rec days of week
4 days a week minimum
Novice should have workout at least _ day between total body workouts
1
General recommendations for Advanced individuals to allow for training stimulation to increase
3-6 days
Core exercises involve _ joints to engage and improve synergistic movement
2
A structural exercises is also loading what type of the skeleton?
Axial
What is not classified as assisted exercise?
1 joint
Correct order of exercise: Power, Core, Assistance
Power Core Assistance
What constitutes a super set?
Back to back workouts no rest (same muscle group or opposite muscle groups)
Heaviest load on assistance exercises?
8 reps
If client records a set and reports a perceived exertion of 9 or 10 RPE, it will correspond to how many reps of work?
1 (hardest load)
Known ranges of reps for S, P, Hyp, ME
-Strength: 1-2 / 1-10 sets
-Power: 3-5 / Varies?
-Hypertrophy: 6-12 / 3-5 sets
-Muscular Endurance: 15+ reps / 1-4 sets
Micronutrients
Vitamins, minerals
