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Strength Training > Lecture 2: Muscle physiology & adaptations > Flashcards

Lecture 2: Muscle physiology & adaptations Flashcards

1
Q

epi

A

on

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2
Q

peri

A

around

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3
Q

endo

A

in

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4
Q

Connective tissue

A

connects all components of the body

  • why muscle does not rip off the bone
  • continuous with each other around fibres, bundles, and belly
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5
Q

Largest to Lowest

A
  1. Epimysium- continues with tendon
  2. Fasciculus- bundle of muscle fibres
  3. Perimysium-around each bundle of fibres
  4. Single muscle fiber-muscle cell
  5. Endomysium-around each fibre
  6. Myofibril- smallest unit
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6
Q

Motor unit

A

motor neuron and all its associated fibres

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7
Q

Nueromuscular Junction

A

junction between nerve cells and fibres

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8
Q

All or None Principle

A
  • either reaches threshold and fires or it doesn’t
  • if stimulus reaches threshold then we get complete contraction
  • can stimulate a few or large number of muscle fibres
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9
Q

Myofibrils

A

Actin and Myosin

  • arranged parallel with muscle fibres
  • what gives muscle its striated appearance
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10
Q

Sarcomeres

A

functional unit of contraction

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11
Q

Cross-bridges

A

hook up to actin filament (like a hand over hand action pulling a rope)

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12
Q

myosin

A

thicker and darker

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13
Q

actin

A

thinner and lighter

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14
Q

Muscle Contraction

A

-when a motor neuron stimulates muscle fibres they will contract due to the sliding filament theory

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15
Q

Sliding filament theory

A

-cross bridges on the myosin attach to the actin and pull the thin filaments closer together, resulting in a shortening of the sarcomere (Z-lines more closer together)

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16
Q

H-zone

A

thick filaments only, myosin only

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17
Q

I-band

A

actin, light filaments

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18
Q

more cross-bridges=

A

stronger contraction

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19
Q

Stretched muscle

A

draw diagram

  • has I-band, A-band, and H-zone
  • z-line is not touching A-band
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20
Q

Completely Contracted Muscle

A
  • NO I-band or H-zone

- z-line tight with a-band

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21
Q

Resting Muscle

A
  • small I-band
  • small H-zone
  • z-line not touching but close to A-band
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22
Q

What is necessary for myosin crossbridge cycling with actin filaments

A
  • Calcium and ATP
  • Ca binds with protein on actin causing the protein to move out of the way exposing the binding site to the myosin globular head
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23
Q

What dictates the force of contraction

A

-number of cross-bridges that are attached to actin filaments at any instant in time

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24
Q

Type II Fibres

A
  • fast-twitch

- higher force productions

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25
Q

Type I

A

-contraction sustained longer, force production slow, fatigue resistant, limited force production

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26
Q

Type IIx

A
  • ability to change to type IIa through training

- high power capabilities

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27
Q

Type IIa

A
  • more fatigue resistant than IIx

- less power capabilities

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28
Q

Size principle

A

lower threshold units are recruited first
-type I=lower threshold=recruited first
type II=higher threshold=high force=recruited later

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29
Q

Exception to Size principle

A

with heavy resistance training all muscle fibres get bigger because they are all recruited in consecutive order by their size to produce high levels of force,

  • in advanced lifters the CNS might adapt by allowing these athletes to recruit some motor units not in consecutive order
  • Selective Recruitment
  • ability to recruit type II fibers & inhibit lower threshold units
  • adaption
30
Q

Sports with low Type I

A

100m sprint
Olympic weight-lifting
Football wide receiver
Basketball

31
Q

Sports with high type 1

A 
800m run*
marathon 
barbell squat* 
soccer*  
field hockey*
football lineman*
distance cycling 
*=high in both
32
Q

How can the force output of a muscle be changed?

A
  • changing number of motor units activated

- changing frequency of activation of individual motor units

33
Q

Parallel (Fusiform) Muscle

A

more length
wide ROM
ex) bicep

34
Q

Convergent muscle

A

more power

wide surface area

35
Q

pennate muscle

A

give more power due to wide surface area

-bi, uni, multi (based on # of tendons)

36
Q

Sphincter

A

open and close

37
Q

Power

A

from surface area

38
Q

ROM

A

from length

39
Q

Isometric

A

muscle contraction that does not produce movement

40
Q

Isotonic

A

contraction that does produce movement

eccentric or concentric

41
Q

Concentric

A

fibers and attachments move closer together causing joint movement

42
Q

Eccentric

A

muscle fibers lengthen

  • strongest
  • gravity helps out
  • more cross bridge alignment, keeping cross bridges on the actin=no reattaching, just continuous
43
Q

Proprioceptors

A

-specialized sensory receptors that provideCNS with info needed to maintain muscle tone and perform complex coordinated movements

44
Q

Muscle spindle

A

protects

  • modified muscle fibres that provide info concerning muscle length and rate of change in length, help control activation of the muscle
  • detects shortening and helps increase contraction
45
Q

GTO

A
  • relaxes the muscle
  • located in tendon
  • attached end to end with extrafusal fibres
  • work to protect excessive tension by inhibiting muscle activation
  • senses tension it sends signal to relax muscle
  • inhibits contraction
46
Q

Phosphagen system

A

ATP-PCr

  • provides immediate ATP energy
  • fast powerful movements
  • short-duration, high intensity
  • long rest periods
  • peak= 1st few seconds
  • capacity= 20 to 30s
47
Q

Glycolytic system

A

breaks down glucose to lactic acid

  • next readily available source of ATP
  • longer, less intense exercise
  • shorter rest periods
  • peak=20-30s
  • capacity=2-3min
48
Q

Aerobic System

A

oxidative

  • role in ,maintaing power output and recovering energy stores
  • lower intensity
  • long duration
    ex) running, walking, skiing
49
Q

Aerobic endurance training

A

-does not enhance muscle strength or size
-may compromise benefits of resistance training
why?-competing adaptations
-can start breaking down protein in muscle

50
Q

when may aerobic training help increase strength?

A
  • unfit sedentary people
  • circuit training
  • cross-fit
51
Q

Does resistance training impact VO2 max?

A

no- not on aerobic power either

52
Q

Major Adaptations to Resistance vs. Aerobic Training

A

See table 5.2 and 6.1

53
Q

Overtraining

A

excessive frequency, volume, or intensity of training resulting in fatigue, illness, or injury
-can cause dramatic decrease in performance of all training levels

54
Q

Stages of Training

A

acute stimulus-> overload -> acute fatigue -> overreaching (planned) -> chronic fatigue -> overtraining

55
Q

Markers of Overtraining

A
  • acute epinephrine and norepinephrine increases beyond normal exercise-induced levels
  • psychological effects- low desire to train, low joy from training
  • altered resting HR, ^submax HR, ^muscle soreness, ^injury, altered cortisol concentration, lower VO2 max, altered BP, low muscle glycogen
56
Q

POMS

A

profile of mood states

  • good profile vs. bad profile
  • inverted profile can be an indication of overtraining/burnout (iceberg profile)
57
Q

Detraining

A
  • cessation of anaerobic training or large reduction in frequency, volume, intesnity or combination of variables
  • can cause decrements in performance and loss of physiological adaptations
  • can occur in 2 weeks with resistance+aerobic training
  • can regain quicker if previously fit
58
Q

Physiological Responses to Training and Detraining

A

-a detrained person is likely to be better at aerobic activities than resistance
FIG- 5.6

59
Q

Neural Adaptations

A
  • motor unit recruitment, firing rate, GTO inhibition take place first before increase in physical size
  • will be able to lift more due to this
60
Q

MES

A

minimal essential strain

  • bone cells stimulated and migrate to area of stress to make bone thicker
  • when forces that reach or exceed a threshold stimulus initiate new bone formation in the area experiencing mechanical strain
61
Q

Stimulating bone formation

A
  • use exercises that directly load particular regions- specificity of loading
  • use structural exercises involving multiple joints ex) squat, dead lift, power clean
  • Prgressively overload the musculoskeletal system and increase load
  • vary exercise selection
62
Q

Hypertrophy

A
  • increase in synthesis of contractile proteins
  • increase in number of myofibrils
  • increase in diameter
63
Q

Hyperplasia

A
  • theory that preexisting muscle fibres splits or satellite cells, ^# of muscle fibres
  • does not exist in humans
64
Q

Strength Adaptations

A

high load, few repetitions, full recovery period

65
Q

Muscle Size

A

moderate load
high volume
short to moderate rest periods
8-12 reps, building some muscle, more toning

66
Q

Muscular Endurance

A

low intenisty
high volume
little recovery
-12-15-20 reps

67
Q

Connective tissue adaptations

A

increased collagen metabolism

-must adapt and grow and respond with hypertrophy

68
Q

Collagen

A

building block of all types of connective tissue

69
Q

If connective tissue doesn’t grow at same rate…

A

compartment syndrome puts pain on muscle

70
Q

Specific changes within a tendon that increase in its cross-sectional and strength in response to functional overload include…

A
  • increase in collagen fibril diameter
  • ^# of covalent cross-links within a fibre of increased diameter (ability to stick together)
  • ^ in # of collagen fibres
  • ^ in packing density of collagen fibres
  • lead to stronger connective tissue
71
Q

Stimulating Connective Tissue adaptations

A
  • exercise of low to moderate intensity does not change collagen content of connective tissue
  • high intensity loading results in a net growth of involved connective tissue
  • the better the ROM the more efficient the diffusion throughout the ROM of the join
72
Q

Cartilage as a connective tissue is…

A

avascular (does not get its own blood supply)

  • meniscus injuries do not heal on their own
  • must get diffusion from surrounding tissues

Strength Training (7 decks)

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