Lectures 19-32 Flashcards
1
Q
Muscles generate _____ & move levers about ______
A
Torque
Fulcrums
2
Q
What is a fulcrum?
A
The point on which a lever rests or is supported
3
Q
Muscles are driven by ________, they also need ____ to contract
A
Neural impulses
Energy
4
Q
Coordinated movement requires ____ feedback. They especially need ______ feedback.
A
Sensory
Kinesthetic
5
Q
What are the chambers of the heart? (4)
A
There a four: Right Atrium Right Ventricle Left Atrium Left Ventricle
6
Q
What is the name of the vessel leaving the heart? Going to the heart?
A
Artery
Vein
7
Q
Describe the way blood goes through the heart…
A
- Blood, with no oxygen, enters into the right atrium by the superior and inferior vena cava
- Then the blood passes through the artrioventricular valves, and goes into the Right Ventricle
- The blood is the shot up through the pulmonary semi-lunar valve, through the pulmonary arteries
- Then the blood goes to the lungs, and comes back Oxygenated through the Pulmonary veins into the Left Atrium
- Then the blood passes through the atrioventricular valve, into the Left Ventricle
- The blood then passes up through the aortic semi-lunar valve and goes through the Aorta
- The blood then goes through veins into the rest of the body
8
Q
What’s it called when the Atriums contract? Ventricles?
A
Atriums = Diastole blood pressure Ventricles = Systole blood pressure
9
Q
What causes a pulse?
A
When the ventricles contract (systole)
10
Q
Is your systolic or diastolic pressure higher?
A
Systolic pressure is higher
11
Q
Which parts of the heart blood flow pathway are deoxygenated? Oxygenated?
A
Deoxygenated:
- Right atrium & ventricle, pulmonary arteries
Oxygenated:
- Pulmonary veins, left atrium & ventricle
12
Q
T or F: The heart does not need its own blood supply because it has blood constantly flowing through it
A
False; The heart also needs its own blood supply
13
Q
What is the coronary circulation?
A
The heart’s blood supply
14
Q
What is the Coronary Artery?
A
The artery that is in the Aorta but instead of giving blood to the rest of the body (like the aorta does), this artery sends oxygenated blood through this artery and gives blood to the heart
15
Q
What carries deoxygenated blood away from the coronary arteries?
A
The coronary veins
16
Q
What empties into the coronary sinus?
A
The coronary veins
17
Q
Then the coronary sinus, pumps the oxygen into where?
A
The right atrium
18
Q
What is the Sinoatrial (SA) node ? Also called what?
A
Also called your natural pacemaker
It’s an impulse-generating (pacemaker) tissue located in the right atrium of the heart
** Causes the atriums to contract*
- Determines how fast your heart will beat
19
Q
What is the Atrioventricular (AV) node? Located?
A
It follows the SA node and causes the **ventricles to contract
- Located between the Right Atria and Ventricles of the heart
20
Q
Heart: Neural control over HR is also through the ______ nervous system which is responsive to:
- _________ changes
- ______________ changes
- ___ and ____ blood levels
- etc.
A
Involuntary (Autonomic)
- emotional
- proprioceptive
- CO2 and O2
21
Q
What is the average heart rate?
A
60-85 bpm
22
Q
Why does a world class long distance runner have a HR of 30 bpm?
A
Their tissue is more efficient, therefore one beat sends more blood into the body
23
Q
Stroke volume =
A
60-80 ml/beat
24
Q
What is the cardiac output? Equation?
A
Cardiac output = the volume ejected in 1 min
Cardiac output = HR(bpm) x stroke volume(ml/beat)
25
If your heart rate is 80 bpm, what is your cardiac output?
80 bpm x 60 ml/beat = 4.8 L
80 bpm x 80 ml/beat = 6.4 L
Cardiac output is between 4.8 L and 6.4 L
26
HR during exercise ______ directly proportional to increases in exercise ______
Increases
| Intensity
27
What is Max HR? Decreases about how many beats/ year? Equation?
The highest rate achieved with all out effort.
Decreases about 1 beat/ yr after 15 years
Max HR = 220 bpm - age
28
What are the three parts to the vessel structure?
Arteries, vein, capillaries
29
Do arteries or veins have a thicker muscle layer?
Arteries
30
Oxygenated or Deoxygenated?
Pulmonary arteries to lungs (from heart)
Pulmonary veins from lungs to heart
Deoxygenated
| Oxygenated
31
```
What are parts of the arterial system?
______
_______ to head
Subclavian, _____, radial, ____ to arms
Illiac to _____
_____ to legs
______ arteries to kidneys
_______ artery to liver
```
```
Aorta
Carotids to heart
Brachial, radial, ulnar to arms
Pelvis
Femoral
Renal arteries
Hepatic artery
```
32
```
What are parts of the venous system?
from head - ______ to Superior Vena Cava
from body - Inferior/Superior ________
Arms - ____ & ____, Brachial, ______, SVC
From ______ - Renal veins
From ______ - Hepatic vein
Legs - Femoral,_____________, IVC
```
```
Jugular
Inferior Vena Cava
Radial & Ulnar, Subclavian, SVC
Kidney
Liver
Common iliac veins, IVC
```
33
The skeletal muscle pump:
- Blood flow towards the heart, and _____ the valves
- Blood flow away from the heart _____ the valves
Opens
| Closes
34
What is the Hepatic Portal System ?
System moving nutrients from stomach, small & large intestine to liver
35
Redistribution of blood:
What is vasodilation?
What is vasoconstriction?
It makes the vessel bigger (O)
| It makes the vessel smaller (o)
36
```
Vessels at rest:
___% of blood to liver & kidneys
___% of blood to muscles
Heavy endurance training:
___% of blood to muscles
```
50%
15%
80%
37
```
Blood pressure (mmHg):
120 mmHg = _______ pressure
≥ ____ at peak exercise
```
80 mmHg = _______ pressure
Changes ______ during exercise
Systolic pressure
≥ 200 mmHg
Diastolic pressure
little
38
Which blood pressure changes with exercise?
Only the systolic pressure;
| diastolic pressure never changes
39
Blood:
- ____ is 55% of blood
- Formed elements - 45% is mainly ______ (or __________)
- In 1 litre of blood, hemoglobin stores ____ml of O2
- Plasma
- Red blood cells (or erythrocytes)
- 200 ml
40
Define: Hemoglobin
A protein in red blood cells that carries oxygen
41
What is partial pressure?
Pressure exerted by a single gas in a mixture of gasses
42
The heart & exercise:
| 1) Exercise will increase HR via _______ ____ to heart center in ____, which signals heart to increase _____
Proprioceptors signal
Medulla
Rhythm
43
The heart & exercise:
2) Muscular activity increases ____ _____ (______) which increases _____ ______.
_______ thus contract more forcefully & expel more blood
Venous return (muscle pump)
Ventricular preload
Ventricles
44
The heart & exercise:
3) Increase partial pressure of __ in blood (& decrease in O2 partial pressure) is "sensed in the ______ (________).
Signal sent to __________ in ______, which sends signal to the ____ to increase _____
```
CO2
Carotid bodies (Carotid arteries)
Respiratory Center in medulla
heart
rate
```
45
```
The heart & exercise:
4) Sustained exercise causes...
a) _______ of ventricles
- which increases ________
- which allows heart to beat more _____
(endurance athletes ______ bpm)
b) Increase in number of ____________
c) Increase in _______
```
a) Hypertrophy
- Stroke volume
- Slowly
( 40-60 bpm)
b) Red blood cells
c) Capillaries (to tissues)
46
To maintain muscle energy supply:
- ______ must be delivered
- _______ must be delivered
- _______ must be removed
- Nutrients
- Oxygen
- By-products
47
```
Diaphragm/ Ribs:
Diaphragm contracts & moves down (_____)
- This causes ____ in volume of chest cavity
- This causes ____ in pressure
- Air is "sucked" into lungs
```
Flattens out
- Increase
- Decrease
48
_________________________________:
- This causes ribs to rise up (elevate)
- This causes ____ in volume of chest cavity
- This causes ____ in pressure
- Air is "sucked" into lungs
External Intercostal muscles contract
49
Large volume = _____ pressure
Ribs go up = ______ in volume
Relaxed diaphragm = chest ________
Less
Increase
Goes back down
50
Pharynx/ Trachea
- Air enters the _______
- Passes then to the ______
- Then passes through the ______ (flap), and enters the opening called ______
- And then first passes through the _____
- Before passing the _______ on the way to the lungs
- The first branches into the lungs are the ______
- Then branches into smaller _______
- The terminal chambers in the lungs are ______
- Nasal cavity
- Pharynx
- Epiglottis (flap), Glottis (opening)
- Larynx (voice box)
- Trachea
- Branchus
- Brochioles
- alveoli
51
```
Epiglottis =
Glottis =
Larynx =
Trachea =
Esophogas =
```
```
Flap
Opening
Voice box
To lungs
To stomach
```
52
Bronchioles/ Lungs:
- ____+ successive branching bronchioles
- ______ sacs with surrounding _______ plexus (blood in alveoli for .75 seconds)
- Pressure differential = __________
23
Alveolar, capillaries (blood)
Gas exchange
53
Muscle contractions need oxygen to continue beyond the ______ stage
Anaerobic
54
__% of the O2 that is transported in blood in chemically bonded with ______ in the red blood cells
99
| Hemoglobin
55
Muscle contractions produce ____ that must be eliminated
by-products
56
Contraction - Circulation - Respiration
Anaerobic:
Glycolysis (glucose) -->
ATP + Lactic Acid (C3 H6 O3)
57
- 70% of_____ to ________ --> reused by other muscles & organs (heart, kidney) to synthesize ATP
- 20% of LA is converted to _____ in the liver during recovery
- 10% of LA is converted to ________
- Lactic Acid to pyruvic
- Glucose
- Amino acids
58
Aerobic (oxidation):
CHO (glucose C6 H12 O6) -->
FAT (Palmitic acid C16 H32 O2) -->
ATP + H2O + CO2
| ATP + H2O + CO2
59
Which by-products must be eliminated?
H2O + CO2
60
H2O + CO2 H2CO3 H(+) + HCO3
Name the last two parts, and where are they located?
H2CO3
Carbonic acid (in red blood cells)
H(+) + HCO3
Bicarbonate ion (in blood plasma)
61
CO2 is transported in the blood as:
1. 70% CO2 transported as _____________
2. 20% CO2 transported attached to _____
3. 10% CO2 free in ______ (______)
1. Bicarbonate ion
2. Hemoglobin
3. Solution (plasma)
62
In the lungs: CO2 and H2O are diffuse into _____ and are exhaled
Alveoli
63
Respiratory Response:
Receptors in the ____ & in the ____ arteries are sensitive to partial pressures of ___ & ___ & also to ______ (______) of blood.
These receptors send signals to the brain (______) which sends signals to the _______ & _______ muscles
```
Aorta & in the carotid arteries
CO2 & O2 & low pH ( high acidity)
Medulla
Diaphragm
Intercostal muscles
```
64
Cardiovascular Response:
Same as respiratory response... but also,
_________ signals reach ________ in medulla to increase HR
Proprioceptive
| Cardiac center
65
In exercise, we increase the muscle need for ___ which is carried from lungs to muscle via _______ in _________
O2
Hemoglobin
Erythrocytes
66
Muscle contractions produce ________ that must be eliminated. Anaerobic produces ______, Aerobic needs ____ and gives off _____ and ______
By-products
Lactic Acid
O2
CO2 and H2O
67
When training:
- Respiration (____&_____) increases
- Heart beats _____, pumping more _______ blood to the muscles
- _____ & ______ changes little with training
- Rate & depth
- Faster, oxygenated
- Lung volume & Capacity
68
How does the blood pass through the body?
Oxygenated blood comes through the artery, and branches off smaller into arterioles. Then the blood flows to the capillaries where the oxygen transfer takes places. The deoxygenated blood then goes up to the venules and connects into the vein.
69
How much blood can flow through a capillary?
Only 1 red blood cell at a time because they are so small
70
T or F: The blood travels through the artery and capillaries, then once there is no oxygen left... it makes a u-turn and goes into the veins and back to the heart
True
71
Do veins or arteries have valves?
Veins
72
In order for muscles to contract, energy is needed in form of ____ which is dependent on the supply of _____ (____,______) to the muscle
ATP
| Nutrients (glucose, fat)
73
The muscle must grow, expand in _____, and this takes _________ derived from nutrients
Size
| Building blocks
74
What is the digestive tract? (6 passes)
- Mouth
- Pharynx
- Esophagus
- Stomach
- Small intestine (3 parts)
- Large intestine which is also called the colon (4 parts)
75
What are the four Glandular Organs?
- Salivary glands
- Liver
- Gall bladder
- Pancreas
76
What does the pancreas produce?
Produces the most of the digestive enzymes
77
What does the Gall bladder store?
Stores bile
78
What are the basic processes of the digestive system?
1. Digestion
2. Secretion
3. Absorption
4. Motility
79
Define: Peristalsis
Moving food through the gut
80
1. Digestion
| Processes that ______ & _______ food into _____ that can absorbed by the body
Dissolves & breaks down
| Molecules
81
```
2. Secretion
Includes many secretions, some are:
- Saliva by ___________
- ____________ by the stomach
- ______ by the liver
```
- Salivary glands
- Hydrochloric acid
- Bile
82
3. Absorption
- Uptake of __________ across a layer of cells lining the __________ wall
- Molecules enter the blood (__________system) or _____ to be distributed to cells
- Digested molecules
Gastrointestinal
- Hepatic Portal system
Lymph
83
Name the 3 characteristics of the lymphatic system
- White blood cells
- Parallel circulatory system
- Full of lymphocytes
84
4. Motility
- The ___________ that mix & propel contents of the digestive tract
- Mixes food with digestive ___________
- Muscular contractions
| - Secretions
85
Salivary Glands:
- Digestion begins in the ______
- The ______ breakdown of food
- _____ paired salivary glands in the head
- Mouth
- Mechanical
- Three
86
Salivary Glands:
- Saliva contains _____ that moistens & _______ food
- Saliva also contains ______, an enzyme that _______ the breakdown of _________
- Mucus, lubricates
| - Amylase, catalyzes, carbohydrates
87
Mouth and throat:
- Voluntary swallowing initiated in the ______ mouth
- The bolus of food moves to the _______
- Involuntary swallowing occurs in the ________
- ____________ is the involuntary contraction of muscles & is involved in moving food to the stomach
- Posterior
- Pharynx
- Esophagus
- Peristalsis
88
Stomach:
- Serves as a ______
- _______ & _____ digests food
- Prepares food for _____ digestion & absorption in the _____ intestine
- Glands in the stomach secrete _________
- Storage
- Dissolves & partially
- Optimal, small
- Hydrochloric acid (HCI)
89
What does Hydrochloric Acid (HCI) do?
It dissolves particulate matter in food (except fat)
| It also kills some bacteria that is ingested with food
90
Stomach:
- Enzyme '_______'
- ______ begins protein digestion
- Much/ little absorption occurs across the stomach wall
- _______ (from the salivary glands) denatured in stomach, reintroduced in ________ secretions in ______
- Pepsin
- Pepsin
- Little
- Amylase
Pancreatic
Duodenum
91
Small intestine:
- ________ of digestion
- most _______
- Approx. _____ feet long
- What are the 3 segments of the small intestine?
- Completion
- Absorption
- 20
- Duodenum
Jejunum (lots of absorption)
Ileum (sm intestine)
92
Small intestine:
- Most absorption occurs in _____ & ______
- ______ secretes into duodenum
- - _____ for all organic molecules
- - _____ ions to netutralize HCL
- _______ empties into duodenum
- - Bile for __________
- Duodenum & Jejunum
- Pancreas
- - enzymes
- - bicarbonate
- Gall bladder
- - Fat digestion
93
Digestive enzymes:
Carbohydrates turn into __________
Proteins turn into __________
Fats turn into __________
Monosaccharides
Amino Acids
Fatty acids
94
Digestive enzymes:
Carbohydrates turn into Monosaccharides using which enzyme?
Proteins turn into Amino Acids using which enzyme?
Fats turn into Fatty Acids using which enzyme?
Amylase
Pepsin
Bile
95
What is needed for muscle contractions?
- _______ _______
- Energy (ATP) via _____ & ______ or ______
- Protein to build new ____________ ,etc.
- Neural impulse
- Oxygen & Glucose or Fatty Acids
- Contractile protein
96
What is glucose stored as?
| What are fatty acids stored as?
Glycogen
| Triglycerides
97
What are proteins used for?
To build tissues, not energy
98
Nutrients are used for:
- _______ for muscle contraction, conduction of _________, etc.
- ________
- Formation of _______ & ______ repair
- Regulate __________
- _________
- Energy, nerve impulses
- Growth
- new tissue & tissue
- Metabolism
- Reproduction
99
Nutrients:
- Food has _______ measured in Calories (also KiloCalories)
- 1 Calorie is the amount of _____ required to raise the temperature of 1 kg of ____ to 1 degree celsius
- Carbohydrates, proteins, and fats have _________ to _______
- Do vitamins, minerals, and water have caloric value?
- energy potential
- heat, water
- caloric value to provide energy (ATP)
- No they do not
100
```
How many kilocalories are used for:
24 hours of laying it bed?
___ Calories/ min of rest
___ Calories/ min of vigorous activity
Walking = ___ Calories/ min
Jogging = ___ Calories/ min
Running = ___ Calories/ min
```
```
1.2
20
5
10
15+
```
101
What are the six types of nutrients?
```
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
```
102
What are simple Carbohydrates (CHO's)?
Which is concentrated? Natural?
- Fruits, vegetables, and grains
- Refined sugar
- Sugars and starches
- Natural
- Concentrated
103
Simple CHO:
| What are monosaccharides?
Glucose
Fructose
Galactose
104
Simple CHO:
| What are disaccharides?
Sucrose
Maltose
Lactose
105
Complex CHO:
| What are polysaccharides? EX?
Glycogen & starches
| - Fruits, veggies, grains
106
Complex CHO:
- Major source of ______, ________, ______
- Should have high ________ _______
- Broken down to ________
- Excess stored as ______________
- Vitamins, minerals, fiber
- Nutrient density
- Glucose
- Adipose tissue
107
```
Carbohydrates:
CHO contains ___ calories/ gram
Broken down to _______
Most/ Least efficient fuel for muscles
________ fuel
Stored as ______ & ________
CHO stores can be depleted quickly/ slowly
```
```
4
Glucose
Most
Preferred
Muscle & liver glycogen
quickly
```
108
Do these foods have high, moderate or low glycemic index?
- Pasta, whole grain, rice, oatmeal, bran
- Sugar, honey, refined cereals, white bread, baked potatoes
- Beans, lentils, fruits (apple, peach, grapefruit)
- Moderate glycemic index
- High glycemic index
- Low glycemic index
109
What do foods with a high glycemic index represent?
They digest quickly and raise blood sugar
110
Proteins:
- Protein contains ____ Calories/ gram
- Broken down to _____________
- More/ less efficient than CHO or FAT for energy
- Provide _____ basis for the majority of body tissues
4
Amino Acids
Less
Structural
111
What type of proteins are produced by body when they are not obtained in diet?
What type of proteins must be obtained in diet?
Non-essential - amino acids
| Essential - amino acids
112
How many amino acids are there? And do they all have to be present for protein production?
20 and yes
113
What are complete proteins? EX?
Contain all 20 of the essential proteins
| EX. Animal products (meat, dairy)
114
Proteins:
Essential for?
Important in?
Essential for regulating metabolism (enzymes, hormones, etc.)
Important in growth
115
```
Protein requirements :
(g /kg of body weight/ day)
General =
Endurance athletes =
Strength athletes =
Normal diet for athletes =
```
.8
1. 2 -1.4
1. 2 - 2
1. 5-2
116
Unsaturated Fats =
Double bonds between ____ atoms
Found in? NOT in?
Carbon
Hydrogen
Vegetable oils, fish, margarine
NOT tropical oils
117
Do we want lots of unsaturated fats in our diet?
No
118
Unsaturated vegetable oils that are _________ lead to production of _________ which ______ levels of Low Density Lipoproteins (LDL) as much as saturated fats, plus ____ levels of HDL (good cholesterol)
Hydrogenated
Trans Fatty Acids
Increase
Reduce
119
Hydrogenated =
LDL = Low Density Lipoproteins =
HDL = High Density Lipoproteins
= better consistency, reduced rancidity
= bad cholesterol
= good cholesterol
120
Saturated Fats = ________ atoms
- contains _____ & concentrated _______
- found in _____ products, ______ oils
- high intake = ______ cholesterol (LDL)
Hydrogen
- glycerol & concentrated fatty acids
- Animal products, coconut oils
- Elevated
121
Define Cholesterol
It is needed for synthesis of hormones & Vitamin D, it is produced by the body, and is not need in diet
122
Fast foods are usually ____% saturated fat
50%
123
After digestion, fat in blood is stored in the body as __________, which are broken down in the _____ and other _____
Tryclycerides
| Liver & other tissues
124
What are triglycerides?
3 fatty acids & glycerol
125
T or F: Regular exercise results in more fat being store in muscle tissue
True
126
T or F: Fit person derives greater % of energy from fat
True
127
Fats (lipids):
- Contains ___ calories/ gram
- Broken down to _______&________
- Helps to regulate ___________
- Forms body _________
- __________ role
- Alcohol contains ____ Calories/ gram
```
9
Glycerol & fatty acids
Metabolism
Structures
Protective
7
```
128
What has the highest amount of saturated fat? Lowest?
```
Highest = tropical oils
Lowest = Other oils (ex. canola oil)
```
129
What are the nutritional recommendation? (3)
at least 55 CHO
10-15% Protein
< 30% Fat (<10% saturated)
130
What are the four food groups? and how many servings/ day?
Grain products = 6-8
Vegetables & Fruits = 7-10
Milk & alternatives = 2
Meat & alternatives = 2-3
131
What is the amount of a nutrient that is estimated to meet the requirement of half of all health individuals in a given age and gender group?
Estimated Average Requirement (EAR)
132
What is the average daily dietary intake of a nutrient that is sufficient to meet the requirement of nearly all (97-98%) healthy persons?
* depends on EAR***
The Recommended Dietary Allowance (RDA)
133
What is based on experimental data or determined by estimating the amount of a nutrient eaten by a group of healthy people and assuming thae amounty consume is adequate to promote health?
Adequate Intake (AI)
134
What is the highest daily intake of a nutrient that is likely to pose no risks of adverse health effects for almost all individuals?
Tolerable Upper intake level (UL)
135
What is the % range of protein, fat, and carbohydrate intakes that is associated with reduced health risk of chronic disease while providing adequate intakes of essential nutrients?
Acceptable Macronutrient Distribution Range (AMDR)
136
Energy intakes should not be lower than ___ Kilocalories in order to meet RNIs
1800
137
Intake:
- No more than ___% of energy as fat and no more than ___% of energy as saturated fat
- Atleast __% of energy as carbohydrates
- Less _____
- No more than ___% of energy as alcohol or 2 drinks/day
- No more caffeine than the equivalent of __ cups of coffee/ day
```
30% 10%
55%
Sodium
5%
4 cups
```
138
Calcium, phosphorus and fluoride are important for?
Bones and teeth
139
What is having too much sodium called?
Hypertension
140
How can we improve iron intake/ absorption? (3)
- Vitamin C
- Animal products are better
- Cooking in iron pots
141
What impairs iron absorption?
Tea, and caffeine
142
Water is makes up ___% of muscle and ___% of body weight
70%
| 60%
143
Sweat is derived from? Which is part of what?
From the plasma (in the fluid portion of the blood)
144
Decrease in blood volume = ____ blood to the heart + muscles, which means less ____ for the muscles
Less
| Oxygen
145
What is the quickest water absorption?
Plain chilled water at 4.4 degrees Celsius
146
```
These are all ____ components to ______:
Strength
Power
Endurance - muscular and cardiorespiratory
Flexibility (ROM)
Body composition
```
Physical components to health
147
```
These are all ____ components to ______:
Agility
Balance
Coordination
Reaction time
Movement time
Spatial orientation (kinesthesis)
Perceptual
```
Motor components to health (psychomotor)
148
2 types of skeletal muscle fibers:
| What are type I fibers (or slow twitch fibers)?
Contract slowly, but they continue contracting for a long time without fatigue
149
2 types of skeletal muscle fibers:
| What are type II fibers (or fast twitch fibers)?
Contract quickly, but fatigue quickly
150
The body has about __% fast twitch fibers, and ___% slow twitch fibers
50%
| 50%
151
Type I (slow twitch fibers)
- ___ milliseconds to reach peak
- Fatigue ______
- Innervates approx.____ muscle fibers/ nerve
110
Resistance
100 muscle fibers
152
Type II (fast twitch fibers)
- ___ milliseconds to reach peak
- Fatigue ______
- Innervates approx.____ muscle fibers/ nerve
- Generates greater/ lesser force then slow twitch
50
Quickly
500 + muscle fibers
Greater
153
Fast/ slow twitch fiber distribution:
- Non-athletes ______% of each
- Distance athletes ____% slow twitch
- Sprinters = _____% slow twitch fibers
47-50%
70-80%
30-35%
154
Define: Strength
The maximum force a muscle can generate in a single contraction
There is no time limit
155
Define: Power
Maximum force a muscle can generate in minimum time (speed strength)
156
Define: Myogenically
Increase the amount of contractile proteins (actin & myosin) in the myofibrils
157
Strength can be increased _______
Myogenically
158
Define: Hypertrophy
Increase in the size of the cells, NOT the number
159
Hyperplasia
Increasing the number of cells
160
How do muscles adapt to stress?
By synthesizing more actin and myosin proteins... thus increasing the size of the muscle, which increased the force (strength) of the muscle
161
By increasing contractile proteins, the # of fibers (does/ does not) change, but the _______ of contractile protein in the myofibrils _______
Does not
Density
Increases
162
How can we max hypertrophy?
After 10 repetitions, the load must fatigue the muscle.
163
Strength can also be increase _________
Neurogenically
164
Neurogenically
Concentrating on high speed or high force contractions, which increases neural signals
165
Muscle can also be enhanced by increasing _________
Neural Drive
166
T or F: We can increase strength by decreasing the neural drive to the muscle
False; We can increase strength by increasing the neural drive to the muscle
167
These increase what?
1. Increase firing frequency
2. Recruit more motor units
3. Synchronize the firing of motor units
4. Reduce inhibitory firing
5. Improve inter-muscular coordination
6. Utilize stretch reflex immediately prior to movement
The neural drive
168
Soluble fiber:
_______ blood cholesterol
______ absorption of glucose
Lowers
| Slows
169
Insoluble fiber:
__________ feces elimination
Can (cause/prevent) constipation, lower intestinal tract cancer
Facilitates
| Prevent
170
All strength gains increase _____ strength, and ______ strength
Tendon
| Bone
171
All muscle mass gains (increase/ decrease) Resting Metabolic Rate
Increase
172
Do muscles always shorten when they are being contracted?
No, they can stay the same length and contract isometrically
173
What is Isometric state? EX?
When muscle force equals the load, the muscle will NOT change in length.
EX. squatting, but not moving
174
What is Concentric State? EX?
When the muscle force exceeds the load, the muscle will shorten
EX. Chin up, push up
175
What is Eccentric State?
When muscle force is less than the load, the muscle will lengthen
176
Which contraction "state produces the greatest force?
```
Eccentric = greatest force production
Isometric = 2nd greatest force production
Concentric = least force production
```
177
How can you take advantage of the states when training?
First, exhaust the muscle concentrically, then exhaust the muscle isometrically, and finally exhaust the muscle eccentrically (negatives)
178
Which contraction "state" produces the greatest hypertrophy?
Eccentric state
179
Which contraction "state" produces the greatest muscle soreness?
Eccentric
| It has the greatest delayed onset of muscle soreness (DOMS)
180
What equates to the joint angle?
Stretched vs. shortened muscles vs. optimal overlap of actin/ myosin
181
T or F: max force changes as joint angle changes
True
182
If we want max force at all angles, we must use ______ _______
Variable resistance
183
Define: Variable resistance
Allows muscle to maximally contract through Range of Motion
184
- Scientific isokinetic dynamometers match their __________________therefore, limbs moves at a __________
- Fitness _______ dynamometers try to do this with _______ or __________
- Resistance to muscle forces
Constant rate
- Isokinetic
Cams or Hydraulics
185
- Fast and powerful contraction = ____ of fibers
- The faster the contraction, the (more/less) cross bridges at any given moment
- Thus, reduced force is generated as contraction speed ________
- Lots
- Less (fewer)
- Increases
186
Plyocentric (plyometric)
Complex contractile state when the muscle is quickly stretched (eccentric) just before it is quickly shortened (concentric)
187
What type of training causes the most injuries? Isokinetic? Plyocentric?
Plyometric (plyocentric)
188
If two individuals have the same body size, females will be about ____% as strong as males
Even though the muscle tissue is not that different (except males have greater hypertrophy)
70%
189
T or F: with equal hypertrophy, there may not be a very big difference between the sexes strength
True
190
Define Absolute and Relative strength
Absolute strength = max strength you can overcome
| Relative = Body weight (size)/ your strength (what you can lift)
191
Strength
The maximum force a muscle can generate in a single contraction (no limit)
192
Power
The max force a muscle can generate in a minimal time
193
Which come first? Strength and endurance? Or power
Strength and endurance
194
Power is the integration of speed & power
OR
The integration of _________ & _________
Integration Myogenic & Neurogenic
195
Muscular Endurance
Low resistance with fairly high repetitions
196
Contraction Speed
Low resistance with fast movement speed
197
Muscular strength
To prepare the tissues for subsequent power training
198
Muscular Endurance
Ability to resist fatigue in strength performance of longer duration
- Repetition of submaximal loads
199
Does increasing strength increase muscle endurance?
Yes, by training strength your endurance increases too even tho u never trained it specifically
200
Muscular Endurance:
Repetitive contractions result in metabolic adaptions to supply a continuous supply of energy, thus....
- Increase # of _____________
- Increase stored _________ & ________
- Increased aerobic enzymes especially for ___ metabolism, thus conserving muscle ______
- Increased _________
- Mitochondria
- Glycogen & fats
- Fat, glycogen
- Capillaries
201
Cardiorespiratory Endurance
| + Equation
The ability to supply & use oxygen
| HR x StrokeVolume (ml) x Avdiff (mlO2/dL)
202
Cardiorespiratory Endurance:
| a - v O2
= Arterial - Venous difference in concentration of oxygen in blood
(less oxygen is venous blood)
203
VO2 and VO2 max are (relative/absolute) values?
Absolute
204
VO2 max excellent:
< 30 yr male = __-___ ml/kg/min
<30 yr female = __-___ ml/kg/min
34-54
| 30-50
205
```
VO2 max:
Females are ____% lower then males
- low fitness = ___ ml/kg/min
- high fitness = ___
- highest = ____
```
10-15%
20 ml/kg/min
70 ml/kg/min
94 ml/kg/min
206
VO2 (resting metabolic rate) on average = ___ ml/kg/min
| This is called 1 MET, which stands for?
3.5 ml/kg/min
| Metabolic Equivalent
207
Flexibility
Range of Motion (ROM) about a joint, or series of joints
208
Static =
| Dynamic =
```
No movement (stillness)
Movement
```
209
Type of ROM:
Passive Range
- ROM attained with _____ force
- static or dynamic?
- external
| - Statically & Dynamically
210
Type of ROM:
Active Range:
- ROM attained with _______ force
- Static or dynamic?
Internal
| Both
211
Flexibility is made up of?
50% strength and 50% stretch
212
```
What limits ROM?
1. Bony ______
2. Soft tissue
_______ tissue
_______ tissue
3. Neural reflex activity
_______ (stretch) reflex
```
1. Articulations
2. Connective tissue
Muscle tissue
3. Myostatic
213
Limits of ROM - Connective tissue (tendon, ligament, fascia)
- When you _____ (add weight to tendon), the tendons will stretch ________, therefore they will get longer and thicker.
- collagen molecular ______ increase as we age about __% per year, which thus reduces __________
```
- Creep
Hypertrophy
- crosslinking
1%
Extensibility
```
214
Soft tissue - Muscle tissue:
- Muscle cells adjust their normal length to get ______________ of actin/ myosin in the habitual _____________
- Muscle cells eliminate or add _________ to the ends of muscle fibers
- Optimal overlap
Resting rate
- Sarcomeres
215
Neural Reflex (stretch reflex)
- Fast stretching elicits ___________
- but most sport movement is __________
- Thus we must learn how to stretch ________ in a safe manner
- Solution - controlled dynamic ______
- stretch reflex
- Dynamic
- Dynamically
- Stretch
216
Is static stretching appropriate for dynamic activity?
No; do dynamic stretching for dynamic exercise
217
T or F: Continuous contractions tightens & shortens muscles, thus making them less vulnerable to injury
False; thus making them MORE vulnerable to injury
218
- Flexibility protects from common ______ injuries
| - What happens if you do not resume stretching after pain from injury is gone?
- Soft tissue
| - You will lose flexibility
219
Static Stretching:
- What is static stretching?
- How can you get tissue elongation (passive ROM) and strengthening (active ROM)?
- Easy stretching by moving slowly into the stretch & applying steady, light pressure
- By contracting agonist while stretching antagonist = stretch + strength training
220
Dynamic stretching:
- What is dynamic stretching?
- How can you get tissue elongation (passive ROM) and strengthening (active ROM)?
- Bouncing/ bobbing at the extreme ROM
| - Light bouncing stretches at the end range via agonistic muscle contractions
221
What is the type of stretching called that involves contracting the stretched muscle (which puts additional stretch on tendons)?
Proprioceptive Neuromuscular Facilitation
222
What type of ROM will you get by contracting agonists while stretching antagonists?
Active ROM
223
Define: Set
A group of consecutive repetitions that you perform without resting
224
Work interval
Time it takes to complete a set of exercises or a distance (set)
225
Rest Interval
Rest time between sets or time between work intervals
226
Work : Rest Ratio
Cardiovascular endurance training
Strength training
1: 1
1: (5 or 6)
227
What happens when you stress or 'load' your body's tissues?
There will be training adaptation if you exercise frequently at a level greater than normal habitual level
228
Tissues are depleted, then restored.
- Restoration is usually to a (lower/higher) level than before
- This is called....
- To get continued adaptations, you must ___________ your loading
- Higher
- Compensation
- Progressively increase
229
```
Loading adaptations:
________ (____________)
= speed, power, coordination
________ (______, _______)
= hypertrophy of muscle, tendon
= bone acretion (higher density)
__________ (_________,__________)
= increased glycogen stores + red blood cells
```
Functional (neural adaptations)
Morphological (size and shape)
Metabolic (anaerobic, aerobic)
230
How can we progressively overload? (3)
1. Total time of workout
2. Volume of the workout
3. Intensity of workout
231
TIME:
| What are the two ways we can progressively overload with time?
a) First do Frequency of workout session
| b) Then increase Duration of workouts
232
Increasing frequency & duration will allow for increase in _______
Volume
233
Volume of workouts include increase in _____, and increase in number of _____, _____
Distance - laps, lengths (CV endurance)
| Number of sets and repetitions (strength)
234
Intensity
Increasing Volume in a given time by doing more repetitions and sets in less time
235
SAID principle
Specific
Adaptations to
Imposed
Demands (eustress [good stress] vs distress)
236
Specificity:
If your training goal is size, and shape: then train for __________
If your training goal is function, skills, endurance: then train _______
- Hypertrophy
| - Specifically
237
Specificity:
- Speed of movement ______________
- Movement pattern (neural) ____________
- Energy system _______________
- Contractile type (Eccentric, Concentric, Isometric)
- Kinetic chain (open or closed)
- Mode of training (bike, row, run)
238
Open kinetic chain
| EX.
Limb is moving freely
| EX. Knee extension
239
Closed kinetic chain
| EX.
Moving body away
Body is grounded, feet are stabilized
EX. Kneed bent while standing, then extend
240
Adaptation occurs during _______.
| - There is no such thing as ____ training, there is only _____ recovery
Unloading
- Over training
Under recovery
241
Recovery:
| Muscle fibers will recover to ___% of capacity within ____ seconds; full recovery after __ minutes
50%
3-5 seconds
2 minutes
242
Continual stimuli = ________ adaptation (accommodation or habituation)
Variation is needed
EX.
Decrease
| Clothes are constantly on you but your body doesn't constantly realize it... it gets use to it
243
After initial _______ ______, there will be diminishing returns for the same work
Significant Increases
244
Warm up helps Autonomic Nervous System prepare body:
- _____ HR, better heart function and better __________ _______
- Vaso - ____ gut vessels (more for muscle)
- (Increase/ decrease) digestive functions
- Vaso- _____ muscle vessels (more nutrients, less waste products, quick adrenaline delivery)
- _____ warm up enhances skilled mov't
- Raise, myocardial infusion
- Vaso-Constrict
- Decrease
- Vaso-Dilate
- Neural
245
Warm up helps Physiologically prepare body:
- _____ temp in muscle which increases ________ efficiency
- _______ temp has a positive effect of ___________ extensibility
- ___________ has positive effect on muscles and connective tissue crossing it ((more/less) resistance)
- Raises, Enzymatic
- Raised, Connective tissue
- Joint mobilization, less
246
Warm up helps to Psychologically prepare body:
- _______ "mental set" (inactivity to activity)
- Allows mental prep such as __________
- Allows ____ on technique and effort needed for hard training
- ____________ of complex skills
- Transitions
- Thought blocking
- Focus
- Mental rehearsal
247
Cool down:
- Helps all systems return to (more/less) elevated state
- If accompanied by ____ exercise and movement, it can also facilitate _______
- ______ stretching can alleviate muscle soreness
- Extended stretching can increase ______
- Less
- Mild, Recovery
- Mild
- Range of Motion (ROM)
248
Station training
Goal is hypertrophy (increasing the volume)
249
Circuit training
Going quickly from station to station with no resting
250
Strength can be increased __________ and ____________
Myogenically
| Neurogenically
251
Myogenically
Stimulate the muscle to a level greater than the habitual level
252
Neurogenically
Stimulate with high speed or high force contractions = increase in neural signals
253
We can increase strength by increasing the neural drive to the muscle...
1. Increase ________
2. ______ more motor units
3. _________ the firing of motor units
4. Reduce ___________
5. Improve inter-muscular __________
6. Utilize _________ immediately prior to movement
1. firing frequency
2. Recruit
3. Synchronize
4. Inhibitory firing
5. Coordination
6. Stretch reflex
254
- All strength gains increase ____ strength and _____ strength
- All muscle mass gains increase _________
- Functionally it is better to train movement _______
- Tendon, Muscle
- Resting Metabolic Rate
- Patterns
255
If your intensity is >60% 1 RM = _______ training
If your intensity is <60% 1 RM = _________ training
Exercise _____ muscle groups first
Strength
Muscular Endurance
Large
256
```
REPS per set:
____ for strength (heavy resistance)
___ for muscle bulk (heavy resistance)
______ for general sport training (moderate)
_____ for muscular endurance (light)
```
2-6
6-10
8-12
15-25
