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KIN_121 beginning MID-term2 > Lecture 11-17 > Flashcards

Lecture 11-17 Flashcards

midterm practice

1
Q

Kinanthropometry 4 structures of human body:

A

1.Size
2.Proportionality
3.Composition
4.Shape

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2
Q

what is kinanthropometry:

A

structure of the moving human body

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3
Q

size focuses on:
(KINATHROPOMETRY)

A

1.Stature
2.mass
3.length
4.girths
5.Widths

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4
Q

what proportionality focuses on:
(KINANTHROPOMETRY)

A

1.mass
2.length
3.girth
4.width

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5
Q

what composition focuses on:
(KINANHTROPOMETRY)

A

1.Lean body mass
2.Fat body mass
3.Essiantial fat
4.Storage fat

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6
Q

what shape focuses on:
(KINANTHROPOMETRY)

A

1.SHAPE

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7
Q

What makes up a single muscle cell fibre:

A

1.Sarcolemma (cell membrane)
2.Sarcoplasm (Cytoplasm
3.Sacromere (Functional unit)
4.Myofibrils (contains contractile protein)

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8
Q

What is sliding filament theory?

A

The myofilament or contractile protein actin
slides across myosin

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9
Q

A sarcomere may shorten during muscle contraction.

A

YES

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10
Q

1.Isometric
2.eccentric
3.concentric

A

1.muscle force = load
2.muscle force is less than load
3.muscle force is greater than load

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11
Q

With classic contractions (concentric), as speed of movement increases
↑, the force a muscle can generate ________

A

Decreases

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12
Q

Why does muscle generate less force when more velocity is used

A

Cross bridges are compromised since they cannot couple and
uncouple fast enough (myosin heads attaching to the actin
filaments)

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13
Q

define endurance:

A

Ability to resist fatigue in strength performance of longer duration.

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14
Q

define strength or maximal strength:

A

The ability to perform maximal voluntary contraction to overcome powerful external resistances.

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15
Q

define power:

A

The ability to overcome external resistance by developing a high rate of muscular contraction; also known as “speed strength”. (The greatest amount you can lift in the shortest period).

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16
Q

strength can be increased by 2 things what are they?

A

Myogenically and Neurogenically

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17
Q

what are some health benefits of increased muscular strength and endurance?

A

-Prevents lower back problems
-Decreased injury to joints and muscles
-postpones decrease of strength when you age
-prevents bone loss
-increases metabolic rate

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18
Q

characteristics of fast twitch and slow twitch muscles.

A

slow twitch- fatigue resistant, 110ms to reach peak.

fast twitch- fatigue’s quickly, 50ms to reach peak, generates greater force than slow twitch.

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19
Q

Impulses cross gaps, what are these gaps called?

A

synapses

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20
Q

impulses cross gaps, what neuro-transmitter is used?

A

Acetylcholine

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21
Q

Sort the following:

  1. muscle contracts
  2. calcium is released from the SR
  3. impulse arrives at the NMJ
  4. impulse travels over sarcolemma
  5. cross bridges form
A
  1. Impulse arrives at Neuro-Muscular-Junction
    2.Impulse travels over sarcolemma
    3.Calcium is released from the sarcoplasmic reticulum
    4.Cross bridges from
    5.muscles contract
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22
Q

Factors influencing the force of muscle contractions:

A
  1. The individual’s state of health
  2. The individual’s training status
    *3. Joint angle (and coordination of movement)
    *4. Muscle cross-sectional area
    *5. Speed of movement
    *6. Muscle fibre type
    *7. Age
    *8. Sex (male/female)
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23
Q

Efferent vs Afferent impulse

A

Efferent (Volitional contraction): Motor control of movement. Starts in motor cortex (in cerebrum) to motor unit of specific muscle.

Afferent (Reflexive contraction): Sensory component of movement. (from receptors to CNS) Starts in receptor (pain, heat) and goes to sensory cortex.

24
Q

what does our Vestibular sense do?

A

-Tells us where our body is in space
-Semi circular canals in our inner ears

It integrates with our visual system to enhance a sense of equilibrium and balance.

25
Q

proprioceptive sense

A

-Tells us where our body parts are, relative to our body
-In muscle tendon and joint capsules.

26
Q

Differentiate and describe the function of the
proprioceptors:

A
  1. Muscle spindles -senses stretch in muscle, myotatic reflex
  2. Golgi tendon organ- senses muscle tension, reverse myotatic reflex
27
Q

passive vs active ROM

A

passive- attained with external force

active- attained with internal force

28
Q

What limits ROM?

A
  1. Bony articulations (ball n socket, hinge)
  2. Soft tissue (tendons, ligaments)
  3. Neural reflexes (Afferent impulses)
29
Q

the 3 stretching methods?

A
  1. Static
  2. Dynamic
  3. Proprioceptive Neural-muscular Facilitation
30
Q

describe static stretching

A

Easy stretching (move slowly into stretch, increase pressure and hold for 10-30s)

31
Q

describe dynamic stretching

A

Dynamic and repeated movement

32
Q

Describe PNF (proprioceptive neuro-muscular facilitation)

A

Phase 1 – slowly stretch muscle to its end range
Phase 2 – isometrically contract stretched muscle
for approx. 7 seconds
(puts additional tension on tendons)
Phase 3 – passively increase stretch of muscle
and hold for approx. 6 secs.

33
Q

Importance of flexibility

A
  1. Increase functional ROM
  2. Improved performance
  3. Injury prevention (Improves joint health)
  4. Rehabilitation from injury (regular stretching should begin as soon as pain
    & swelling is gone. Also Helps to realign collagen fibers)
34
Q

difference between training strength and Muscular endurance

A

> 60% 1 RM = Strength (2-8reps)
< 60% 1 RM = Muscular endurance (12+reps)

35
Q

What makes up one motor unit?

A

Motor unit = 1 motorneuron and muscle fibres it innervates

36
Q

Development of maximal strength: Through __________of myofibrils

A

Hypertrophy

37
Q

Power = maximum force a muscle can generate
in ______ _____

A

minimum time

38
Q

All principles of training

A
  1. Progressive Overload
  2. Reversibility
  3. Specificity
  4. Recovery
  5. Individualization
  6. Variation
  7. Diminishing Returns
39
Q

5 factors that affect flexibility

A

-Age
-Sex
-Injury
-Improper strength training
-Poor posture

40
Q

Fat mass can be divided into 2 types: Storage Fat percent for male and female

A

12% male
15% female

41
Q

Fat mass can be divided into 2 types: Essential fat percent for male and female

A

3% male
12% female

42
Q

Fat cell hypertrophy is:

A

an increase in size, A reversible change

43
Q

Fat cell Hyperplasia is:

A

increase in #, a irreversible change

44
Q

List some body composition assessments like BMI and ratio’s

A

-BMI
-Waist to hip ratio
-Hydrostatic (water displacement)
-DEXA
-Air displacement

45
Q

what does BMI=30 or greater mean

A

OBESE

46
Q

Type I twitch
Type II twitch

A

type I-slow twitch
type II-fast twitch

47
Q

List some Do’s of resistance training

A

-Train agonist and antagonist muscles
-Warm up and cooldown
-Train full range of motion
-Breathing
-Orders of exercise (major muscle first)

48
Q

Signs of overtraining

A

-Extreme muscle soreness
-Gradual increase of soreness
-loss of weight
-constipation or diarrhea
-Loss of apatite

49
Q

Active vs Passive range of motion

A

passive is the use of external forces to stretch

Active is the use of only internal force to stretch

50
Q

Define- Dynamic, Ballistic, PNF and static stretching

A

Dynamic- Controlled sport specific movements through ROM
Ballistic-Bouncing through extreme ROM
PNF- Involves isometric contraction
Static- Slow and controlled stretch held for 30 seconds

51
Q

Volitional contraction is what kind of impulse and where does it travel through

A

Volitional contraction is an Efferent impulse and travels through the PYRAMIDAL TRACT

52
Q

Reflexive contraction is what kind of impulse and where does it travel through

A

Reflexive contraction is an Afferent impulse travels through the POSTERIOR COLUMN

53
Q

Increased waist measurements is associated with risk of:

A

-Coronary heart disease
-Hypertension
-Type II diabetes

54
Q

What are the parts of the muscle on the microscopic level from largest to smallest

A

1.Muscle
2.Fascicle
3.muscle fiber
4.Myofibril
5.Myofilaments

55
Q

types of resistance training

A

-Medicine balls (explosive/power training)
-Bands, tubing (travel, rehabilitation)
-Ropes, tires (variety)
-Free weights (traditional)
* Dumbbells
* Barbells
-Machines (beginner, solo, + rehabilitation)
* Weight stack with cable pulley system
* Air resistance
* Guided movements

56
Q

difference between active and passive STATIC stretching

A

passive- Elongation of tissue
Active- Elongation of tissue and strengthening

57
Q

difference between active and passive DYNAMIC stretching

A

passive- tissue elongation
active-tissue elongation and strengthening

KIN_121 beginning MID-term2 (2 decks)

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