Lectures 1-3 Flashcards
Sliding filament theory
- Calcium released from SR
- Triggers tropomyosin to move and Calcium binds to troponin
- Crossbridge is formed
- Myosin filaments slide over one another, pulling on actin filaments causing a concentric contraction
- Myosin lets go of actin and cross-bridge is broken
Concentric contraction
Muscle shortens in length, used to generate motion
Essentric contraction
Muscle lengthens, used to resist or slow motion
Isometric contraction
No change in muscle length, yet the muscle is still contracted; used for producing shock absorption and to maintain stability (ex. plank)
What is the pattern of progress when you first begin strength training?
Significant increase in progress when you first begin training, then it plateaus over time
Why is there a significant increase in progression when you first begin training?
Neural adaptation improves progress for the first 6 weeks, then hypertrophy begins
Proprioceptors
Sensory receptors in joints, muscles and tendons that rely on info concerning dynamics to conscious and subconscious parts of CNS
Muscle spindles
Proprioceptors that provide info on muscle length and rate of change in length, assist w precise movement and protects from injury
Golgi tendon organs
Proprioceptors located in tendon, synapses w inhibitory neurons to stop excessive tension
Fast twitch muscle fibres
Moderate blood flow
Low stamina
High strength
Sprinting
Small amount of energy quickly
Slow twitch muscle fibres
Excellent blood flow
High stamina
Moderate strength
Marathon
Large amount of energy slowly
How can athletes improve force production?
- Recruit large muscle groups
- Increase cross sectional area of muscles
- Preload a muscle before a concentric action to enhance force production
- Use preloading during training to develop strength early in the range of motion
Preloading a muscle example
Holding dumbells during a vertical jump but dropping them when you squat down will increase your jump height
Preloading during training
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
Sinoatrial node (SA)
Intrinsic pacemaker where electric impulses are initiated
Atrioventricular node (AV)
Where the impulse is delayed slighty before passing into the ventricles to cause contraction
Hemoglobin
Iron protein molecule that carries O2 in blood to working tissues via red blood cells
Sympathetic nervous system
Boosts alertness, stimulation results in faster HR, fight or flight
Parasympathetic nervous system
Recovery, stimulation results in lower HR, rest and digest
Heart rate variability
Measurement of the time btwn heartbeats that depends on the balance btwn your sympathetic and parasympathetic NS
Heart rate variability and sympathetic NS
More variability
Heart rate variability and parasympathetic NS
Less variability
High HR variability
Good cardiovascular health
Respiration
Involves the movement of the diaphragm up and down to generate a pressure gradient and the elevation and depression of the ribcage
Respiration in practice
Venous CO2 during warmup=faster and deeper breathing=improved gas exchange
How does warming up improve oxygen efficiency?
Hemoglobin releases more O2 at higher temps which improves gas exchange and therefore there is more ATP available due to greater O2 transport efficiency
Anaerobic
No presence of O2 necessary for energy (ATP) production
Aerobic
O2 required to produce ATP
Phospagen system(ATP-PC)
Anaerobic
Short term, high intensity exercise
Requires breakdown of PCR to catalyze ATP molecule
Fast twitch fibres
Fast glycolysis
Pyruvate converted to lactate
Occurs quickly to create energy availability but for short duration
Slow glycolysis
Pyruvate to mitochondria
Slower re-synthesis but for longer duration
Aerobic glycolysis
What happens when there is an accumulation of H+?
Metabolic acidosis which correlates with high blood lactate
Oxidative system
Uses CHO and fats
As intensity increases it shifts from fats to CHO
Produces for ATP for a longer duration
Prolonged activity and the oxidative system
Prolonged activity will shift back to fat utilization and then protein for energy BUT nutritional practices can ensure only CHO are used for energy
Duration and intensity of phosphogen system
0-6s and extremely high
Duration and intensity of fast glycolysis
30s- 2 min
High
Duration and intensity of oxidative system
Greater than 3 min
Low
Anabolic hormones
Promote tissue building
(ie. insulin, insulin-like growth hormone, testosterone, growth hormone)
Catabolic hormones
Degrade cell proteins
(ie. Cortisol and progesterone)
Testosterone
Primary androgen that interacts w skeletal muscle tissue
Variables to increase testosterone in men
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
Growth hormones (somatotropin)
Increases protein synthesis and hypertrophy of both type I and II
Highest secretion during sleep
Cortisol
Catabolic, converts amino acids to carbohydrates and inhibits protein synthesis (stress hormone)
Catecholamines
Epinephrine, norepinephrine, dopamine
Acute expression of strength and power, central nervous system stimulators and vascular dilators
Axial skeleton
Head and thorax
Appendicular skeleton
Limbs, pelvis and everything else
Types of joints
- Uniaxial
- Biaxial
- Multiaxial
Vertebral column
7 cervical
12 thoracic
5 lumbar
5 sacral
3-5 coccygeal
Origin
Proximal attachment of a muscle
Insertion
Distal end of muscle attachment
Agonist
Muscle most directly involved in creating a specific movement
Antagonist
Assists in joint stabilization, assists in braking the movement of agonist
Synergist
Assists indirectly in movement
(ie. brachioradialis)
Tendons
Attach muscle to bone (ie. achilles tendon)
Ligaments
Attach bone to bone (ie. ACL)
Planes movement
Sagittal plane
Transverse plane
Frontal plane
Strength
The maximal force output that a muscle of muscle group can generate a specific velocity
Power
The time rate of doing work
P=FxV
Work
The product of force exerted on an object and the distance that the object moves in the direction the force was applied (W=FxD)
Neural control
How many motor units are recruited at what rate
Muscle cross-sectional area
Force is related to muscle cross-sectional area
Arrangement of muscle fibres
Angle of muscle fibres
Muscle length
Muscle is strongest at resting length
Joint angle
The amount of torque a muscle can apply varies through a joints ROM
Muscle contraction velocity
Force declines as velocity of contraction increases
Joint angular velocity
Concentric vs essentric vs isometric
Strength-mass ratio
Strength of muscles involved must accelerate the mass
Body size
Smaller athletes generally have a higher strength to mass ratio
Biomechanics to reduce injury risk
- Perform warmup sets
- Perform through a full ROM
- Begin progressions with light weight
- Don’t ignore pain
- Avoid lifting maximally without proper technique
- Utilize a variety of exercise variations of the same movement pattern
- Build toward the intro of plyometrics
Chronological age
Years lived
Biological age
Age determined by biological markers such as puberty
Training age
Training saturation (how long have I been training)
Women vs mens power output relative to body weight
Women’s is 63% of mens
Do women and men increase their strength at the same rate and why is this imp?
Yes. Imp bc it means they should train very similar
Why are women more prone to lower body injury?
Women have a larger Q angle from the hip, leads to a vagus position (internal rotation of knees)
Sarcopenia
Loss of muscle mass associate w aging, decrease in cross-sectional area muscle density
Osteopenia
Reduction in bone density associated w aging
LTAD (Long-term development in sport and physical activity)
Framework for the development of every child, youth and adult to enable optimal participation in sport and physical activity
What does LTAD take into account?
Growth, maturation and development, trainability and sport system alignment
What is the goal of LTAD?
Develop physical literacy
What is physical literacy?
The motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities for life
What does physical literacy involve?
Fundamental sport skills
Fundamental movement skills (balance, object handling, walking and skipping)
Reacting and adapting to environment
LTAD 7 stages
- Active start
- FUNdamentals
- Learn to train
- Train to train
- Train to compete
- Train to win
- Active for life
Active start (0-6yrs)
Free play, daily routine, locomotion, object manipulation and balance skills on a variety of surfaces
FUNdamentals (Boys=6-9yrs, girls=6-8yrs)
Free plan, some simple rules, agility, balance, coordination and speed activities, teamwork
Learn to train (boys=9-growth spurt, girls=8- growth spurt)
Sports, some training structure (bodyweight, swiss, and medicine balls etc.), intro to formal competition
Train to train (adolescence)
Skill refinement, specialization, aerobic and strength development, free weights, positive training environment and assist in cultivation life skills
Formal competition and life skills
Train to compete (post adolescent growth spurt)
Athletes at provincial, junior national or early national level
Specialization, competition, evidence based training, teach skills to balance work, school, family, life
Train to win (dependent on sport progress)
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
Active for life
Most people playing sports
Have build a strong foundation on active start, FUNdamentals and learn to train
Types of active for life
Competitive for life
Fit for life
Competitive for life
Competitive athletes still striving to improve and win
Fit for life
Participation in sport for enjoyment and physical activity, may occasionally compete but include other forms of physical activity
What are the 4 personal training certifications?
- CanFit-Pro
- NSCA-CPT
- CSEP-CPT
- ACE
What is a CSEP-CPT not sanctioned to do?
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
Strength and conditioning certifications
- NSCA-CSCS
- CSCCa
- CSEP-HPS
NSCS-CSCS scope of practice
- Scientific foundations
- Practical/applied
Scientific foundations
Exercises sciences
Nutrition
Practical/applied
Exercise technique
Program design
Organization and administration
Testing and evaluation
CSEP-HPS scope of practice
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
CSEP-CES
Perform assessments, prescribes exercise, supervision in healthy individuals and populations with medical conditions, functional limitations or disabilities
NSCA- CPSS
Certified performance and sport scientist
Specialty fitness/coaching certifications
FMS
USAW
NCCP
Emerging/custom certifications
Crossfit
CPPS
Poliquin
Non-essential certifications
BOSU
RKC
TRX
How do golgi tendon organs affect power production?
Inhibit further activity of the motor neurons innervating the muscle, inhibiting force production
Relaxation prevents damage from excess force
