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Anatomy > Fitness > Flashcards

Fitness Flashcards

1
Q

List the properties of Physical Activity

A
  • bodily movement produced by skeletal muscles
  • requires energy expenditure
  • required for growth and development
  • produces progressive health benefits
  • typically requires low to moderate intensity of effort
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2
Q

List the properties of Exercise

A
  • is a type of PA
  • requires planned, structured and repetitive bodily movement
  • maintains one or more component of physical fitness
  • usually requires higher intensity effort
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3
Q

List a few of the current trends for PA

A
  • overall decline in PA due to modern technology
  • -> PA is considered optional and physical exertion is no longer part of our daily lives (ie. elevators and cars)
  • -> This results in Sedentary Death Syndrome
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4
Q

What are some health related components of Physical Fitness?

A
  • Muscular strength & endurance
  • Cardiorespiratory (aerobic) health
  • Muscular flexibility
  • Body Compisition
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5
Q

What are some skill related components of Physical Fitness?

A
  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction Time
  • Speed
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6
Q

How does PA help you in terms of stress?

A

Since we experience similar physical symptoms when we are physically active and stressed our bodies build a better tolerance and respond better to physically/mentally stressful situations.

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7
Q

Explain adaptive significance and list an example.

A

Adaptive significance questions how a certain function/ability helps us survive. For example: we store fat so well due to our bodies pre-anticipating starvation.

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8
Q

What is the goal of adaptation?

A

Homeostasis & lessening the effects of stress on the system.
ie. keeping internal environment constant.

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9
Q

Why is stimulus response needed for survival of any living organism?

A

Without stimulus response homeostasis cannot be maintained.

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10
Q

What are the 3 levels of response?

A
  1. Acute (short term)
  2. Chronic (long term - ie. training)
  3. Evolution (at level of species. However, death before reproductive success=no adaptation)
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11
Q

What types of performances are humans efficient and not so efficient at?

A

Humans are efficient at building endurance but we have difficulty enhancing strength and speed.

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12
Q

List the 5 basic training principles and what they entail.

A

(DIRPS)

  • Disuse: include program to maintain fitness.
  • Individuality: consider the specific needs and abilities of individual.
  • Rest: where adaptation (restructuring of organism) can occur.
  • Progressive Overload: increase training stimulus as body adapts.
  • Specificity: training adaptations are highly specific to type of activity, volume & intensity of training.
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13
Q

What time limitations are implicated with adaptation?

A
  • some structures don’t change after a certain amount of time (ie. bones).
  • time itself (ie. can only improve fitness until 85 yrs old).
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14
Q

What are some of the rules of training?

A
  • always apply for optimal results.
  • don’t neglect rules ( doing so will result in less improvement than would be expected).
  • variance (since if we do the same thing everyday the body will adapt and not improve).
  • also the body doesn’t want to expend more energy than needed because the body is always afraid of starvation.
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15
Q

What does energy enable?

Why is sleep so important?

A
  • Performance - which is necessary to distribute energy.
  • Repair damage - replace lost nutrients in a cell, fixing muscle and tissue cells.
  • Build new tissue/enzymes
    Sleep is important since it’s when damage repair and tissue/enzyme building occur.
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16
Q

Explain what ATP does and the disadvantage of it’s weight.

A

ATP stores energy (used to power cellular functions). Since ATP is heavy it cannot store a lot of energy all at once.

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17
Q

How is ATP generated?

A

ATP is generated from the break down of food (CHO, Fat, Protein)–> is limited within a cell.

Since there is often not enough energy to do everything the body prioritizes more important tasks and there is therefore no more energy for other functions.
*ie. stressed out uni student

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18
Q

What is energetic theory?

A

There is a limited amount of ATP available at any time. Therefore since exercise and movement require ATP there is no addition ATP to help repair cells afterwards. Thus only catabolism is occurring in this case. However, with enough rest the tissue should be repaired.

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19
Q

What is the energetic theory of hypertrophy?

A

When more protein is catabolized (broken down) and less new protein is synthesized this results in a decrease of muscle protein following exercise.
…Yet once again rest swoops in to save the day! Rest allows synthesis to occur (AKA. anabolic process). May also result in additional tissue being placed down so more is available during exercise.

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20
Q

How does sleep affect hormones?

A
  • secretes (a lot) of Growth Hormone
  • decreases cortisol
  • changes in hormones associated with appetite (therefore, more sleep=less hunger)
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21
Q

Explain Growth Hormone (somatotropin) and it’s role in the body?

A
  • It’s release is controlled by pituitary gland.
  • In short term exercise it stimulates a sharp rise in amount of hormone released during a pulse.
    Role:
  • Increases protein repair
  • Changes fuel mixture during exercise
  • End result=more glucose of nervous system
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22
Q

What is testosterone and what does it do?

A

Testosterone is an anabolic (build up) hormone that causes muscle cell growth. It also increases release of GH and increases size of neuromuscular junction=increased force production. Testosterone is elevated for about an hour following exercise, however training gradually lowers it’s response.
*In women as testosterone increases so does progestin and estrogen. The effects of this hormone are significantly reduced in comparison to men.

23
Q

What is periodization?

A

-Periodization is a form or resistance training that may be defined as strategic implementation of specific training phases. These training phases are based upon increasing and decreasing both volume (which is reps times sets) and intensity (which is the load or percentage of 1RM) when designing a training program. Periodization programs have been shown to be most effective in improving muscular strength, motor performance, fat free mass and percent body fat. A most important aspect of periodization training is the planning of the recovery. The use of repetition zones are most useful in this design as the different loads may challenge different muscle fiber types. The key aspects of periodization include creativity, strategic planning, and exploitation of the recovery.

24
Q

What is regeneration?

A
  • A period of rest where reorganization of structures can occur (there can be no disturbance in homeostasis during this period of time)
25
Q

What happens when you have insufficient rest?

A
  • no time to recover=lack of adaptation
26
Q

Explain Macrocycles.

A
  • this is the base step of developing an athlete. It usually consists of aerobic & strength work
  • diff types of stress=affect diff systems
  • also diff types of training=diff adaptations
27
Q

Explain Mesocycles.

A

-this cycle should induce supercompensation (lowest level to see changes in performance.
- “regeneration cycle”
less volume & intensity= less physiological demand

28
Q

Explain Microcycles.

A
  • weekly training programme
  • Ozolin states:
  • -> early in cycle - speed and technique (while nervous system is at best state)
  • -> middle of cycle - anaerobic endurance
  • -> late in cycle - aerobic & muscular endurance
  • -> last day - regeneration/day off
29
Q

Why are muscles important?

A

Muscle is important tissue for bioenergetics homeostasis, it’s a site for conversion of energy from chemical to mechanical and is also a site for energy storage.

30
Q

List the 8 functions of muscles.

A
  • Produce movement
  • Maintain postures and positions
  • Stabilize joints (usually for other muscle activity)
  • Support and protect viscera
  • Control cavity pressures
  • Produce heat to maintain body temperature
  • Control entrance and exits to body (ie. Swallowing, defecation, urination)
  • Energy storage
31
Q

What are the components of muscle fibre?

A

image

32
Q

What is one of the most important factors in muscle fibre dimensions? Why?

A

The radius of a given muscle fibre since the larger the radius the more distance oxygen & fuel substrates (ie. glucose) has to pass to the mitochondria. This conflicts with performance in strength training and endurance performance.

33
Q

know the whole process of actin binding to myosin

A

-

34
Q

What determines fibre type?

A
  • genetics (determines type of motor neurons innervate muscle fibres
  • type of neuron that stimulates them
  • endurance/strength training & muscular inactivity (may change % of ST & FT fibres)
  • endurance training (dec % of FT(b) & inc & of FT(a) fibres)
  • aging (changes % of FT & ST fibres)
35
Q

Explain the all-or-none-response.

A

In order for a motor unit to be recruited into activity the motor nerve impulse must meet/exceed threshold.

  • ->Threshold is met = all muscle fibres in motor unit act maximally (the opposite occurs when threshold isn’t met)
  • -> more force is produced by activating motor units.
36
Q

Explain the principle of motor unit recruitment.

A

Frequency of motor unit use is related to size and ease of triggering an action potential in the soma.
-small soma=slow=easy to recruit, then larger & faster units follow.

37
Q

Why are recruitment patterns efficient?

A
  • smaller & more efficient units come into play first
  • more accurate matching b/t workload & power output by cell
  • ST use more oxygen=more efficient at releasing energy from food.
38
Q

What is functional training?

A

training movements rather than training energy systems.

39
Q

Explain corridor theory.

A

? 1Rep vs. 1RM

40
Q

What is max strength training? And what are it’s limitations?

A
  • 1-3 rep max
    -↓CNS inhibition & ↑ muscle activation
  • more reps for postural muscles
    Limits:
    -not for beginners (risk of injury)
    -learn technique first and strengthen core muscles
    -little hypertrophic effect
    -high burnout potential=high motivation
41
Q

List the pros and cons of Repeated Effort Method.

A

Pros:

  • greater influence on muscle metabolism (good for body composition, health/fitness)
  • influence on hypertrophy
  • more effected motor units
  • lower risk of injury (if done properly)
  • Technical breakdown=fatigue=stop

Cons:

  • final lifts are when muscles are tired (quality is sacrificed)
  • large training volume (not good for elites since strength/speed is important)
42
Q

List the two kinds of hypertrophy.

A
  1. Protein - greater CSA=greater force

2. Cytoplasmic (Sarcoplasmic)

43
Q

Explain Progressive Stretch Overload.

A
  • add more weight every few days to inc. adaptation.

- hypertrophy occurs b/f hyperplasia

44
Q

What are the 2 ways of looking at speed? How do they differ from one another?

A
  • Acceleration- to have high speed you need high Force to achieve max acceleration, however F dec. as V inc.
  • High Velocity- requires force production at high V (F is low at high movement speeds)
45
Q

Explain reflex arcs and the 2 major types of CNS structures that receive signals from it.

A

Reflex arcs are dependant on proprioceptors (which relay info about muscle dynamics and limb movements to unconscious and conscious portions of CNS.
Mainly relay to muscle spindles and Golgi tendon organs

46
Q

What is the role of muscle spindles?

A

-provide info about change in muscle length (respond to stretch of muscle through reflex response & initiate contraction to reduce stretch.
More are located in areas that do complex movements

47
Q

What is the stretch reflex?

A

When the intrafusal fibre detects a length change in the muscle and responds to control the length change.

48
Q

What are the 3 components of the reflex arc?

A
  • muscle spindles
  • afferent nerve fibres (carries sensory info from spindle to spinal cord)
  • efferent nerve fibres/a-neurons (activates stretch fibres)
49
Q

Explain the knee jerk reflex.

Explain the advantages.

A
  • monosynaptic (only 1 connection to SC)
  • spindles stretch=muscle fibres (extrafusal) stretch
  • spindle fibres fire when fibres stretch and impulse goes to SC and directly activates ant. a-motoneuron.
    -this activitates synergistic muscles and inhibits antagonists
    Advantages:
    1. faster processing
    2. automatic reaction
    3. doesn’t occupy brain
50
Q

Explain Golgi tendon Organs.

A
  • detect diffs generated by active muscle (rather than muscle length)
  • works as feedback monitor under 2 conditions:
    1. in response to tension when muscle stretches passively
    2. tension when muscle is shortened
  • when under excessive tension they conduct inhibition of muscles to a-motoneuron to protect muscles/tendons from excessive strain.
51
Q

Explain Pacinian Corpuscles.

A

-bodies located near golgi tendon organs that are sensitive to quick movement and deep pressure. They are fast adapting mechanical sensors that only discharge impulses at beg and end of movement (so notifies brain of changes).

52
Q

What are the 2 ways of increasing explosive force output?

What are the changes that occur?

A
  1. Increase max force –> best for untrained/limited training & if other muscles strengthen
  2. increase explosive strength

Changes include:
improved time to peak tension
- better syncronization
- imporoved frequency of nervous system
-reduced inhibition of antagonist muscles
^all of these changes occur w/i CNS (not cellular level!)

53
Q

What does training look like?

A

Similar to strength but:

  • load is lighter for faster movement speed
  • useful movement speed for trainingis as close to individual’s max speed
54
Q

*only Slides 32-end

A

left!

Anatomy (5 decks)

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