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KIN 335 > Lecture 13 > Flashcards

Lecture 13 Flashcards

1
Q

Terminology associated with the sacromere:

A
  • myosin filament
  • actin filament
  • cross-bridge
  • power stroke
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2
Q

Rate of ATP hydrolysis depends on ….

A

myosin heavy chain (MHC) type

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3
Q

Type I MHC:

A

slow hydrolysis rate

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4
Q

Type IIa MHC:

A

fast hydrolysis rate

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5
Q

Type IIb MHC:

A

very fast hydrolysis rate

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6
Q

Cross-bridge cycling 4 steps:

A
  1. myosin heads split ATP and become reoriented and energized
  2. myosin heads bind to actin forming crossbridges
  3. myosin heads rotate toward centre of the sacromere (power stroke)
  4. as myosin heads bind ATP, the crossbridges detach from actin
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7
Q

MHC I –>

A

Type I

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8
Q

MHC IIa –>

A

Type IIA

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9
Q

MHC IIb –>

A

Type IIB

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10
Q

Biceps brachii is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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11
Q

Deltoid is ___% Type I and ____% Type II.

A
  • 60%

- 40%

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12
Q

Gluteus maximus is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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13
Q

Vastus Lateralis is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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14
Q

Biceps femoris is ___% Type I and ____% Type II.

A
  • 60%

- 30%

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15
Q

Gastrocnemius is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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16
Q

Soleus is ___% Type I and ____% Type II.

A
  • 90%

- 10%

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17
Q

Tibialis anterior is ___% Type I and ____% Type II.

A
  • 70%

- 30%

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18
Q

Erector spinae is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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19
Q

Type I muscle fibre: neural, metabolic, other name.

A
  • slow twitch
  • oxidative
  • slow oxidative
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20
Q

Type IIa muscle fibre: neural, metabolic, other name.

A
  • fast twitch
  • oxidative/glycolytic
  • fast oxidative glycolytic
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21
Q

Type IIb muscle fibe: neural, metabolic, other name.

A
  • fast twitch
  • glycolytic
  • fast glycolytic
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22
Q

Muscle fibre is made up of ______ in ____ and in ____.

A
  • sacromeres
  • series
  • parallel
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23
Q

Length of muscle =

A

number of sacromeres in series

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24
Q

Force generated by muscle =

A

number of sacromeres in parallel

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25
Q

Time to contract =

A

MHC type

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26
Q

Sacromere:

A

space between 2 Z discs

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27
Q

Effects of flexibility training on performance: increased:

A
  • sit and reach
  • standing long jump distance
  • vertical jump height
  • knee flexion strength
  • knee extension strength
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28
Q

Effects of flexibility training on performance: decreased:

A

20 m sprint time

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29
Q

Type I adaptations to resistance exercise:

A
  • no effect on MHC
  • minimal or small increase in sacromeres in parallel
  • increased oxidative capacity (metabolic)
  • less fatiguable
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30
Q

Type IIA adaptations to resistance exercise:

A
  • no effect on MHC
  • large increase in sacromeres in parallel
  • increase oxidative and glycolytic capacity (metabolic)
  • less fatiguable
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31
Q

Type IIB adaptations to resistance exercise:

A
  • MHC: convert to IIA with training

- type IIA fibres convert to type IIB with disuse

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32
Q

Maximum flexibility depends on…

A

number of sacromeres in series

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33
Q

Maximum strength depends on…

A

number of sacromeres in parallel

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34
Q

Maximum power depends on…

A
  • number of sacromeres in series
  • number of sacromeres in parallel
  • % MHC IIa
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35
Q

Caveat:

A

ignores neural activation of muscle

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36
Q

MU =

A

motor unit

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37
Q

Terminology associated with the motor neuron:

A
  • neuron body
  • axon
  • dendrite
  • meylin sheath
  • neuromuscular junction
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38
Q

Individuals may not maximally ______ muscle via _____ ____.

A
  • activate

- voluntary effort

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39
Q

Estimated voluntary muscle activation: ____%. Why?

A
  • 75% (range 60-100%)

- neural inhibition (eg. Golgi tendon organ)

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40
Q

Why neural inhibition?

A

prevent injury (muscle-tendon tear, avulsion fracture)

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41
Q

Size principle: Type I (SO) motor unit:

A
  • slow twitch
  • small # muscle fibres
  • low recruitment threshold
  • lower force
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42
Q

Size principle: Type II (FOG) motor unit:

A
  • fast twitch
  • large # muscle fibres
  • high recruitment threshold
  • higher force/time
43
Q

Size principle: Type II (FG) motor unit:

A
  • fast twitch
  • very large # muscle fibres
  • very high recruitment threshold
  • highest force/time
44
Q

Adductor pollicis is ___% Type I and ____% Type II.

A
  • 80%

- 20%

45
Q

Type I (SO) motor unit effect of hypertrophy:

A
  • small increase size of muscle fibres

- small increase recruitment threshold

46
Q

Type II (FOG) motor unit effect of hypertrophy:

A
  • increase size of muscle fibres

- increased recruitment threshold

47
Q

Type II (FG) motor unit effect of hypertrophy:

A
  • increase size of muscle fibres

- increased recruitment threshold

48
Q

Muscle hypertrophy:

A
  • increased muscle fibre and motor unit size

- greater resistance force is required to recruit motor units

49
Q

With muscle hypertrophy, for the same absolute resistance force…

A
  • fewer motor units are used
  • lower ATP cost
  • increased force steadiness
50
Q

Twitch:

A

motor unit activated once

51
Q

Summation of twitches:

A

motor unit activated again before relaxation

52
Q

Unfused tetanus:

A

motor unit activated repetitively at low frequency

53
Q

Fused tetanus:

A

motor unit activated repetitively at high frequency

54
Q

MU activation: non ballistic (slow and steady) step 1:

A
  • 0-40% 1RM

- incremental recruitment of type I motor units @ low firing frequency

55
Q

MU activation: non ballistic (slow and steady) step 2:

A
  • 40-90% 1RM

- incremental recruitment of type II motor units @ low firing frequency

56
Q

MU activation: non ballistic (slow and steady) step 3:

A
  • 90-100% 1RM

- increase in firing frequency of type I and type II motor units

57
Q

MVC =

A

maximal voluntary contraction

58
Q

In MU activation - ballistic, motor units are recruited according to ____ _____.

A

size principle

59
Q

In MU activation - ballistic, firing frequency of motor units is higher at the time of _____.

A

recruitment

60
Q

MU activation - ballistic means:

A

compromise max force (80-90% MVC)

61
Q

Rest in sarcolemma:

A

Na, K ATPase pump maintains ion balance across sarcolemma

62
Q

Muscle twitch in sarcolemma:

A
  • sodium enters cell

- potassium exists cell

63
Q

High frequency activation in sarcolemma:

A

Na, K ATPase pump restores ion balance to allow repeated activation of muscle

64
Q

Na, K ATPase has _____ transport of…

A
  • active
  • Na out of muscle fibre
  • K into muscle fibre
65
Q

Na, K ATPase requires ____.

A

ATP

66
Q

1 ATP =

A

3 Na & 2 K

67
Q

What increases # of Na K ATPase pumps?

A
  • high intensity training
  • resistance exercise
  • sprint interval training
68
Q

Non-ballistic has ____ muscle activation while ballistic has _____ muscle activation.

A
  • slow

- fast

69
Q

Non-ballistic has ____ rate of force development (RFD), while ballistic has _____ RFD.

A
  • low

- high

70
Q

Non-ballistic has _____ energy expenditure while ballistic has ____ EE.

A
  • lower

- higher

71
Q

Non-ballistic has _____ force steadiness while ballistic has ____ force steadiness.

A
  • greater

- lower

72
Q

Non-ballistic neuromuscular training:

A
  • muscular endurance
  • hypertrophy
  • neurologic strength
73
Q

Non-ballistic neuromuscular training: 0-40% MVC:

A
  • MU activation: recruit type I (SO) MU

- training results: type I (SO) & II (FOG) MU: inc. hypertrophy and endurance

74
Q

Non-ballistic neuromuscular training: 40-70% MVC:

A
  • MU activation: recruit type II (FOG) MU

- training results: type I (SO) & II (FOG) MU: inc. hypertrophy and endurance

75
Q

Non-ballistic neuromuscular training: 70-90% MVC:

A
  • MU activation: recruit type II (FG) MU

- training results: Type II (FOG & FG) MU: inc. hypertrophy and endurance

76
Q

Non-ballistic neuromuscular training: 90-100% MVC:

A
  • MU activation: increase firing frequency of all MU

- training results: inc. neurologic strength; minimal hypertrophy

77
Q

Ballistic neuromuscular training: 0-40% MVC:

A
  • MU activation: recruit type I (SO) MU @ max firing frequency
  • Training results: increase speed @ low resistance
78
Q

Ballistic neuromuscular training: 40-70% MVC:

A
  • MU activation: recruit type I (SO) & Type II (FOG) MU @ maximum firing frequency
  • training results: increase speed @ low-moderate resistance
79
Q

Ballistic neuromuscular training: 70-90% MVC:

A
  • MU activation: recruit type I (SO) & type II (FOG & FG) MU @ maximum firing frequency
  • training results: increase speed @ low-moderate-high resistance
80
Q

Ballistic neuromuscular training:

A
  • low load explosive training
  • moderate load explosive training
  • high load explosive training
81
Q

General resistance exercise parameters for training to improve strength: beginners:

A
  • intensity: 60-80% 1RM
  • sets: 2-4
  • training frequency: 3 days/week
82
Q

General resistance exercise parameters for training to improve strength: moderately trained:

A
  • intensity: 80% 1RM
  • sets: 4-5
  • training frequency: 2 days/week
83
Q

General resistance exercise parameters for training to improve strength: advanced:

A
  • intensity: > 85% 1RM
  • sets: 4-8
  • training frequency: 2-3 days/week
84
Q

Muscular endurance exercise parameters:

A
  • intensity: 70-80% 1RM
  • reps: 8-12
  • speed: slow
85
Q

Hypertrophy exercise parameters:

A
  • intensity: 80-90% 1RM
  • reps: 5-8
  • speed: slow
86
Q

max/neurologic strength exercise parameters:

A
  • intensity: > 90% 1RM
  • reps: 1-3
  • speed: slow
87
Q

Ballistic exercise parameters:

A
  • intensity: 30-80% 1RM (depends on type of exercise)
  • reps: 1-3
  • speed: fast
88
Q

Intensity aka

A

recruitment threshold

89
Q

Reps/sets aka

A

motor unit fatigue

90
Q

Speed aka

A

firing frequency @ recruitment

91
Q

2 methods for intensity:

A
  • % 1RM (repetition maximum)

- repetition maximum method

92
Q

% 1RM (repetition maximum):

A

intensity assigned as percentage of max. resistance lifted for one repetition

93
Q

Repetition maximum method:

A

intensity assigned as maximum resistance lifted for a number of repetitions

94
Q

Ballistic training types:

A
  • sprinting
  • implement & jump
  • weightlifting
95
Q

Method for sprinting intensity:

A

% of best sprint time

96
Q

Range for sprinting intensity:

A

70-100% best sprint time

97
Q

Method for implement & jump intensity:

A

% 1RM of similar non-ballistic exercise

98
Q

Range for implement & jump intensity:

A

30-80% 1 RM of non-ballistic exercise

99
Q

Method for weightlifting intensity:

A

% 1 RM

100
Q

Range for weightlifting intensity:

A

70-100% 1RM

101
Q

Intermuscular coordination:

A
  • coordination between muscles/muscle groups
  • improved activation of syngergists
  • decreased co-contraction of antagonists
102
Q

Intermuscular coordination is associated with _____ fitness.

A
  • neuromotor

- skill, technique

103
Q

Flexibility training protocol:

A
  • optimal protocol not identified
  • 15s = 45s = 120s
  • passive = active

KIN 335 (16 decks)

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