Midterm 2 Flashcards
midterm practice
Kinanthropometry 4 structures of human body:
1.Size
2.Proportionality
3.Composition
4.Shape
what is kinanthropometry:
structure of the moving human body
size focuses on:
(KINATHROPOMETRY)
1.Stature
2.mass
3.length
4.girths
5.Widths
what proportionality focuses on:
(KINANTHROPOMETRY)
1.mass
2.length
3.girth
4.width
what composition focuses on:
(KINANHTROPOMETRY)
1.Lean body mass
2.Fat body mass
3.Essiantial fat
4.Storage fat
what shape focuses on:
(KINANTHROPOMETRY)
1.SHAPE
What makes up a single muscle cell fibre:
1.Sarcolemma (cell membrane)
2.Sarcoplasm (Cytoplasm
3.Sacromere (Functional unit)
4.Myofibrils (contains contractile protein)
What is sliding filament theory?
The myofilament or contractile protein actin
slides across myosin
A sarcomere may shorten during muscle contraction.
YES
1.Isometric
2.eccentric
3.concentric
1.muscle force = load
2.muscle force is less than load
3.muscle force is greater than load
With classic contractions (concentric), as speed of movement increases
↑, the force a muscle can generate ________
Decreases
Why does muscle generate less force when more velocity is used
Cross bridges are compromised since they cannot couple and
uncouple fast enough (myosin heads attaching to the actin
filaments)
define endurance:
Ability to resist fatigue in strength performance of longer duration.
define strength or maximal strength:
The ability to perform maximal voluntary contraction to overcome powerful external resistances.
define power:
The ability to overcome external resistance by developing a high rate of muscular contraction; also known as “speed strength”. (The greatest amount you can lift in the shortest period).
strength can be increased by 2 things what are they?
Myogenically and Neurogenically
what are some health benefits of increased muscular strength and endurance?
-Prevents lower back problems
-Decreased injury to joints and muscles
-postpones decrease of strength when you age
-prevents bone loss
-increases metabolic rate
characteristics of fast twitch and slow twitch muscles.
slow twitch- fatigue resistant, 110ms to reach peak.
fast twitch- fatigue’s quickly, 50ms to reach peak, generates greater force than slow twitch.
Impulses cross gaps, what are these gaps called?
synapses
impulses cross gaps, what neuro-transmitter is used?
Acetylcholine
Sort the following:
- muscle contracts
- calcium is released from the SR
- impulse arrives at the NMJ
- impulse travels over sarcolemma
- cross bridges form
- Impulse arrives at Neuro-Muscular-Junction
2.Impulse travels over sarcolemma
3.Calcium is released from the sarcoplasmic reticulum
4.Cross bridges from
5.muscles contract
Factors influencing the force of muscle contractions:
- The individual’s state of health
- The individual’s training status
*3. Joint angle (and coordination of movement)
*4. Muscle cross-sectional area
*5. Speed of movement
*6. Muscle fibre type
*7. Age
*8. Sex (male/female)
Efferent vs Afferent impulse
Efferent (Volitional contraction): Motor control of movement. Starts in motor cortex (in cerebrum) to motor unit of specific muscle.
Afferent (Reflexive contraction): Sensory component of movement. (from receptors to CNS) Starts in receptor (pain, heat) and goes to sensory cortex.
what does our Vestibular sense do?
-Tells us where our body is in space
-Semi circular canals in our inner ears
It integrates with our visual system to enhance a sense of equilibrium and balance.
proprioceptive sense
-Tells us where our body parts are, relative to our body
-In muscle tendon and joint capsules.
Differentiate and describe the function of the
proprioceptors:
- Muscle spindles -senses stretch in muscle, myotatic reflex
- Golgi tendon organ- senses muscle tension, reverse myotatic reflex
passive vs active ROM
passive- attained with external force
active- attained with internal force
What limits ROM?
- Bony articulations (ball n socket, hinge)
- Soft tissue (tendons, ligaments)
- Neural reflexes (Afferent impulses)
the 3 stretching methods?
- Static
- Dynamic
- Proprioceptive Neural-muscular Facilitation
describe static stretching
Easy stretching (move slowly into stretch, increase pressure and hold for 10-30s)
describe dynamic stretching
Dynamic and repeated movement
Describe PNF (proprioceptive neuro-muscular facilitation)
Phase 1 – slowly stretch muscle to its end range
Phase 2 – isometrically contract stretched muscle
for approx. 7 seconds
(puts additional tension on tendons)
Phase 3 – passively increase stretch of muscle
and hold for approx. 6 secs.
Importance of flexibility
- Increase functional ROM
- Improved performance
- Injury prevention (Improves joint health)
- Rehabilitation from injury (regular stretching should begin as soon as pain
& swelling is gone. Also Helps to realign collagen fibers)
difference between training strength and Muscular endurance
> 60% 1 RM = Strength (2-8reps)
< 60% 1 RM = Muscular endurance (12+reps)
What makes up one motor unit?
Motor unit = 1 motorneuron and muscle fibres it innervates
Development of maximal strength: Through __________of myofibrils
Hypertrophy
Power = maximum force a muscle can generate
in ______ _____
minimum time
All principles of training
- Progressive Overload
- Reversibility
- Specificity
- Recovery
- Individualization
- Variation
- Diminishing Returns
5 factors that affect flexibility
-Age
-Sex
-Injury
-Improper strength training
-Poor posture
Fat mass can be divided into 2 types: Storage Fat percent for male and female
12% male
15% female
Fat mass can be divided into 2 types: Essential fat percent for male and female
3% male
12% female
Fat cell hypertrophy is:
an increase in size, A reversible change
Fat cell Hyperplasia is:
increase in #, a irreversible change
List some body composition assessments like BMI and ratio’s
-BMI
-Waist to hip ratio
-Hydrostatic (water displacement)
-DEXA
-Air displacement
what does BMI=30 or greater mean
OBESE
Type I twitch
Type II twitch
type I-slow twitch
type II-fast twitch
List some Do’s of resistance training
-Train agonist and antagonist muscles
-Warm up and cooldown
-Train full range of motion
-Breathing
-Orders of exercise (major muscle first)
Signs of overtraining
-Extreme muscle soreness
-Gradual increase of soreness
-loss of weight
-constipation or diarrhea
-Loss of apatite
Active vs Passive range of motion
passive is the use of external forces to stretch
Active is the use of only internal force to stretch
Define- Dynamic, Ballistic, PNF and static stretching
Dynamic- Controlled sport specific movements through ROM
Ballistic-Bouncing through extreme ROM
PNF- Involves isometric contraction
Static- Slow and controlled stretch held for 30 seconds
Volitional contraction is what kind of impulse and where does it travel through
Volitional contraction is an Efferent impulse and travels through the PYRAMIDAL TRACT
Reflexive contraction is what kind of impulse and where does it travel through
Reflexive contraction is an Afferent impulse travels through the POSTERIOR COLUMN
Increased waist measurements is associated with risk of:
-Coronary heart disease
-Hypertension
-Type II diabetes
What are the parts of the muscle on the microscopic level from largest to smallest
1.Muscle
2.Fascicle
3.muscle fiber
4.Myofibril
5.Myofilaments
types of resistance training
-Medicine balls (explosive/power training)
-Bands, tubing (travel, rehabilitation)
-Ropes, tires (variety)
-Free weights (traditional)
* Dumbbells
* Barbells
-Machines (beginner, solo, + rehabilitation)
* Weight stack with cable pulley system
* Air resistance
* Guided movements
difference between active and passive STATIC stretching
passive- Elongation of tissue
Active- Elongation of tissue and strengthening
difference between active and passive DYNAMIC stretching
passive- tissue elongation
active-tissue elongation and strengthening
