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KNPE345 > Lectures 1-3 > Flashcards

Lectures 1-3 Flashcards

1
Q

Sliding filament theory

A
  1. Calcium released from SR
  2. Triggers tropomyosin to move and Calcium binds to troponin
  3. Crossbridge is formed
  4. Myosin filaments slide over one another, pulling on actin filaments causing a concentric contraction
  5. Myosin lets go of actin and cross-bridge is broken
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2
Q

Concentric contraction

A

Muscle shortens in length, used to generate motion

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3
Q

Essentric contraction

A

Muscle lengthens, used to resist or slow motion

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4
Q

Isometric contraction

A

No change in muscle length, yet the muscle is still contracted; used for producing shock absorption and to maintain stability (ex. plank)

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5
Q

What is the pattern of progress when you first begin strength training?

A

Significant increase in progress when you first begin training, then it plateaus over time

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6
Q

Why is there a significant increase in progression when you first begin training?

A

Neural adaptation improves progress for the first 6 weeks, then hypertrophy begins

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7
Q

Proprioceptors

A

Sensory receptors in joints, muscles and tendons that rely on info concerning dynamics to conscious and subconscious parts of CNS

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8
Q

Muscle spindles

A

Proprioceptors that provide info on muscle length and rate of change in length, assist w precise movement and protects from injury

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9
Q

Golgi tendon organs

A

Proprioceptors located in tendon, synapses w inhibitory neurons to stop excessive tension

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10
Q

Fast twitch muscle fibres

A

Moderate blood flow
Low stamina
High strength
Sprinting
Small amount of energy quickly

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11
Q

Slow twitch muscle fibres

A

Excellent blood flow
High stamina
Moderate strength
Marathon
Large amount of energy slowly

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12
Q

How can athletes improve force production?

A
  1. Recruit large muscle groups
  2. Increase cross sectional area of muscles
  3. Preload a muscle before a concentric action to enhance force production
  4. Use preloading during training to develop strength early in the range of motion
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13
Q

Preloading a muscle example

A

Holding dumbells during a vertical jump but dropping them when you squat down will increase your jump height

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14
Q

Preloading during training

A

Using bands and chains in resistance training to improve force generation as the muscle becomes more unloaded prior to contraction
ex. squatting with a band to increase resistance at the end range of motion

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15
Q

Sinoatrial node (SA)

A

Intrinsic pacemaker where electric impulses are initiated

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16
Q

Atrioventricular node (AV)

A

Where the impulse is delayed slighty before passing into the ventricles to cause contraction

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17
Q

Hemoglobin

A

Iron protein molecule that carries O2 in blood to working tissues via red blood cells

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18
Q

Sympathetic nervous system

A

Boosts alertness, stimulation results in faster HR, fight or flight

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19
Q

Parasympathetic nervous system

A

Recovery, stimulation results in lower HR, rest and digest

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20
Q

Heart rate variability

A

Measurement of the time btwn heartbeats that depends on the balance btwn your sympathetic and parasympathetic NS

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21
Q

Heart rate variability and sympathetic NS

A

More variability

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22
Q

Heart rate variability and parasympathetic NS

A

Less variability

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23
Q

High HR variability

A

Good cardiovascular health

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24
Q

Respiration

A

Involves the movement of the diaphragm up and down to generate a pressure gradient and the elevation and depression of the ribcage

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25
Q

Respiration in practice

A

Venous CO2 during warmup=faster and deeper breathing=improved gas exchange

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26
Q

How does warming up improve oxygen efficiency?

A

Hemoglobin releases more O2 at higher temps which improves gas exchange and therefore there is more ATP available due to greater O2 transport efficiency

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27
Q

Anaerobic

A

No presence of O2 necessary for energy (ATP) production

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28
Q

Aerobic

A

O2 required to produce ATP

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29
Q

Phospagen system(ATP-PC)

A

Anaerobic
Short term, high intensity exercise
Requires breakdown of PCR to catalyze ATP molecule
Fast twitch fibres

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30
Q

Fast glycolysis

A

Pyruvate converted to lactate
Occurs quickly to create energy availability but for short duration

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31
Q

Slow glycolysis

A

Pyruvate to mitochondria
Slower re-synthesis but for longer duration
Aerobic glycolysis

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32
Q

What happens when there is an accumulation of H+?

A

Metabolic acidosis which correlates with high blood lactate

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33
Q

Oxidative system

A

Uses CHO and fats
As intensity increases it shifts from fats to CHO
Produces for ATP for a longer duration

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34
Q

Prolonged activity and the oxidative system

A

Prolonged activity will shift back to fat utilization and then protein for energy BUT nutritional practices can ensure only CHO are used for energy

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35
Q

Duration and intensity of phosphogen system

A

0-6s and extremely high

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36
Q

Duration and intensity of fast glycolysis

A

30s- 2 min
High

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37
Q

Duration and intensity of oxidative system

A

Greater than 3 min
Low

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38
Q

Anabolic hormones

A

Promote tissue building
(ie. insulin, insulin-like growth hormone, testosterone, growth hormone)

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39
Q

Catabolic hormones

A

Degrade cell proteins
(ie. Cortisol and progesterone)

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40
Q

Testosterone

A

Primary androgen that interacts w skeletal muscle tissue

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41
Q

Variables to increase testosterone in men

A

Large muscle group exercises
Heavy resistance
Moderate to high volume of exercise, achieved w multiple sets or exercises
Short rest intervals
Two+ years of resistance training experience

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42
Q

Growth hormones (somatotropin)

A

Increases protein synthesis and hypertrophy of both type I and II
Highest secretion during sleep

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43
Q

Cortisol

A

Catabolic, converts amino acids to carbohydrates and inhibits protein synthesis (stress hormone)

44
Q

Catecholamines

A

Epinephrine, norepinephrine, dopamine
Acute expression of strength and power, central nervous system stimulators and vascular dilators

45
Q

Axial skeleton

A

Head and thorax

46
Q

Appendicular skeleton

A

Limbs, pelvis and everything else

47
Q

Types of joints

A
  1. Uniaxial
  2. Biaxial
  3. Multiaxial
48
Q

Vertebral column

A

7 cervical
12 thoracic
5 lumbar
5 sacral
3-5 coccygeal

49
Q

Origin

A

Proximal attachment of a muscle

50
Q

Insertion

A

Distal end of muscle attachment

51
Q

Agonist

A

Muscle most directly involved in creating a specific movement

52
Q

Antagonist

A

Assists in joint stabilization, assists in braking the movement of agonist

53
Q

Synergist

A

Assists indirectly in movement
(ie. brachioradialis)

54
Q

Tendons

A

Attach muscle to bone (ie. achilles tendon)

55
Q

Ligaments

A

Attach bone to bone (ie. ACL)

56
Q

Planes movement

A

Sagittal plane
Transverse plane
Frontal plane

57
Q

Strength

A

The maximal force output that a muscle of muscle group can generate a specific velocity

58
Q

Power

A

The time rate of doing work
P=FxV

59
Q

Work

A

The product of force exerted on an object and the distance that the object moves in the direction the force was applied (W=FxD)

60
Q

Neural control

A

How many motor units are recruited at what rate

61
Q

Muscle cross-sectional area

A

Force is related to muscle cross-sectional area

62
Q

Arrangement of muscle fibres

A

Angle of muscle fibres

63
Q

Muscle length

A

Muscle is strongest at resting length

64
Q

Joint angle

A

The amount of torque a muscle can apply varies through a joints ROM

65
Q

Muscle contraction velocity

A

Force declines as velocity of contraction increases

66
Q

Joint angular velocity

A

Concentric vs essentric vs isometric

67
Q

Strength-mass ratio

A

Strength of muscles involved must accelerate the mass

68
Q

Body size

A

Smaller athletes generally have a higher strength to mass ratio

69
Q

Biomechanics to reduce injury risk

A
  1. Perform warmup sets
  2. Perform through a full ROM
  3. Begin progressions with light weight
  4. Don’t ignore pain
  5. Avoid lifting maximally without proper technique
  6. Utilize a variety of exercise variations of the same movement pattern
  7. Build toward the intro of plyometrics
70
Q

Chronological age

A

Years lived

71
Q

Biological age

A

Age determined by biological markers such as puberty

72
Q

Training age

A

Training saturation (how long have I been training)

73
Q

Women vs mens power output relative to body weight

A

Women’s is 63% of mens

74
Q

Do women and men increase their strength at the same rate and why is this imp?

A

Yes. Imp bc it means they should train very similar

75
Q

Why are women more prone to lower body injury?

A

Women have a larger Q angle from the hip, leads to a vagus position (internal rotation of knees)

76
Q

Sarcopenia

A

Loss of muscle mass associate w aging, decrease in cross-sectional area muscle density

77
Q

Osteopenia

A

Reduction in bone density associated w aging

78
Q

LTAD (Long-term development in sport and physical activity)

A

Framework for the development of every child, youth and adult to enable optimal participation in sport and physical activity

79
Q

What does LTAD take into account?

A

Growth, maturation and development, trainability and sport system alignment

80
Q

What is the goal of LTAD?

A

Develop physical literacy

81
Q

What is physical literacy?

A

The motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities for life

82
Q

What does physical literacy involve?

A

Fundamental sport skills
Fundamental movement skills (balance, object handling, walking and skipping)
Reacting and adapting to environment

83
Q

LTAD 7 stages

A
  1. Active start
  2. FUNdamentals
  3. Learn to train
  4. Train to train
  5. Train to compete
  6. Train to win
  7. Active for life
84
Q

Active start (0-6yrs)

A

Free play, daily routine, locomotion, object manipulation and balance skills on a variety of surfaces

85
Q

FUNdamentals (Boys=6-9yrs, girls=6-8yrs)

A

Free plan, some simple rules, agility, balance, coordination and speed activities, teamwork

86
Q

Learn to train (boys=9-growth spurt, girls=8- growth spurt)

A

Sports, some training structure (bodyweight, swiss, and medicine balls etc.), intro to formal competition

87
Q

Train to train (adolescence)

A

Skill refinement, specialization, aerobic and strength development, free weights, positive training environment and assist in cultivation life skills
Formal competition and life skills

88
Q

Train to compete (post adolescent growth spurt)

A

Athletes at provincial, junior national or early national level
Specialization, competition, evidence based training, teach skills to balance work, school, family, life

89
Q

Train to win (dependent on sport progress)

A

Athletes compete at highest level (pro, olympics, Paralympic, world championships
Further development of technical, tactical, physical and psychological components, support from specialists and recovery breaks

90
Q

Active for life

A

Most people playing sports
Have build a strong foundation on active start, FUNdamentals and learn to train

91
Q

Types of active for life

A

Competitive for life
Fit for life

92
Q

Competitive for life

A

Competitive athletes still striving to improve and win

93
Q

Fit for life

A

Participation in sport for enjoyment and physical activity, may occasionally compete but include other forms of physical activity

94
Q

What are the 4 personal training certifications?

A
  1. CanFit-Pro
  2. NSCA-CPT
  3. CSEP-CPT
  4. ACE
95
Q

What is a CSEP-CPT not sanctioned to do?

A

Asess or program maximal aerobic and anaerobic exercise
Assess or program muscular strength using loads exceeding 90% of 1RM
Use an ECG
Assess or program exercises for populations w unstable medical conditions

96
Q

Strength and conditioning certifications

A
  1. NSCA-CSCS
  2. CSCCa
  3. CSEP-HPS
97
Q

NSCS-CSCS scope of practice

A
  1. Scientific foundations
  2. Practical/applied
98
Q

Scientific foundations

A

Exercises sciences
Nutrition

99
Q

Practical/applied

A

Exercise technique
Program design
Organization and administration
Testing and evaluation

100
Q

CSEP-HPS scope of practice

A

Previous restriction on aerobic and anaerobic assessment and programming lifted
Previous restrictions on musclar strength assessment or programming that exceeds 90% of 1 RM lifted

101
Q

CSEP-CES

A

Perform assessments, prescribes exercise, supervision in healthy individuals and populations with medical conditions, functional limitations or disabilities

102
Q

NSCA- CPSS

A

Certified performance and sport scientist

103
Q

Specialty fitness/coaching certifications

A

FMS
USAW
NCCP

104
Q

Emerging/custom certifications

A

Crossfit
CPPS
Poliquin

105
Q

Non-essential certifications

A

BOSU
RKC
TRX

106
Q

How do golgi tendon organs affect power production?

A

Inhibit further activity of the motor neurons innervating the muscle, inhibiting force production
Relaxation prevents damage from excess force

KNPE345 (20 decks)

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