Midterm 2 Outcomes Flashcards
Kinanthropometry: Structure of Human Body (4)
Size, Proportionality, Composition, Shape (somatotype)
Size Measurements (5)
Stature, Mass, Lengths, Girths, Widths
Proportionality: ratio/ Index
-calculate how one body segment compares to another
-express as percentage of the other
Proportionality: Stature Proportions
-sitting height relative to standing height
Proportionality: Mass
BMI= mass relative to height
Proportionality: Length
crural index: lower leg relative to upper leg
brachial index: lower arm relative to upper arm
Proportionality: Girth
hip relative to waist
Proportionality: Width
shoulders relative to hip (androgyny index)
Proportionality: Surface area relative to Volume
-children vs adults
-as height increases, surface area squares but volume cubes
Composition: Two Component Model (2)
Lean Body Mass: skeletal muscle, bone, water
-higher LBM associated with higher metabolism
-excessive leanness may impair health
Fat Body Mass: Storage and Essential
Essential Fat
-required for normal physiological functioning
-3% body weight for males
-12% body weight for females
-bone marrow, heart, lungs, liver, spleen, kidneys, etc
Storage fat
-fat that accumulates as adipose
-energy reserve, cushions/ protects organs
Male: 12% body mass
Female: 15% body mass
Fat Cells
-size and number of fat cells determines degree of fatness
Increase in number =Hyperplasia
Increase in size=Hypertrophy
-once formed, fat cells stay for life
Overweight vs Overfat
Overweight: body weight greater than deemed appropriate
-BMI 25-29.9
Overfat: Body fat greater than deemed appropriate
BMI
> 25 =increased risk of disease
_30 obese
* Underweight (< 18.5 kg/m2)
* Normal (18.5 - 24.9 kg/m2)
* Overweight (25.0 - 29.9 kg/m2)
* Obese (> 30.0 kg/m2)
– Classes I, II and III
Waist Circumference Girth
-increased measurement associated with; coronary heart disease, hypertension, type 3 diabetes
Men>102cm
Women>88cm
Waist to Hip Ratio
Gynoid (pear shape)
Android (apple shape)
Somatotypes (3)
Endomorph: round and chubby (usually females)
Mesomorph: exhibit a predominance of muscle (usually males)
Ectomorph: tall and thin
Types of Muscle: Smooth
-involuntary
-in blood vessels, organs, eye iris
-slow, uniform contractions
-fatigue resistant
Types of Muscle: Cardiac
-involuntary
-self generating impulses
-features of both smooth and skeletal muscle tissue
-very fatigue resistant
Types of Muscle: Skeletal
-voluntary
-connects to bony segments via tendons
-repeated contractions may lead to fatigue
-striated (dark to light under microscope)
Anatomy of Skeletal Muscle
-connective tissue made up mainly of collagen
-surrounds all muscle fiber bundles (muscles)
-continuous with and part of the tendons that join muscle to bone
-bundle of muscles called muscle fascicle
Anatomy of a single muscle cell (fibre)
-diameter of a thin human hair
-maximum length 12cm (4.5in)
-multinucleated cylindrical cell
Sarcolemma
cell membrane-surrounding cell
Sarcoplasm
cytoplasm- fluid
Sarcomere
functional unit- where contraction takes place
Myofibrils
contain contractile protein -contain myofilaments
Sarcoplasmic reticulum
net lie labrynth of tubules inside fibre
T-Tubules
transverse tubules- connect SR with outer membrane (sarcolemma)
Actin and Myosin
actin (thin) forms framework and slides over myosin (thick filaments in middle)
Sliding Filament Theory
myofilament actin slides across myosin
-myosin heads (cross bridges) grab actin, actin slides across myosin causing contraction of the sarcomere unit and thus muscle contraction
Muscle Contraction
-many sarcomeres shortening (actin sliding over myosin)
Myofilaments= myosin and actin (comprise the sarcomere unit)
Isometric State
Isometric: when muscle force equals the load, the muscle will not change in length
-2nd greatest force production
Concentric State
Concentric: when muscle force exceeds the load, the muscle will shorten
least force production
Eccentric State
Eccentric: when muscle force is less than the load, the muscle will lengthen
-greatest force production
Factors Influencing force of Muscle Contractions
Health, Training, Joint angle, Muscle cross-sectional area, speed of movement, muscle fibre type, age, sex
Joint Angle
-type of contraction and the force required to resist an external load change as the joint angle changes
-contraction and force required depend on whether the external force exceeds, or is less than, the internal applied force
Joint Angle length tension relationship
:Too far apart- fewer cross bridges can form= less force produced
:Optimal distance apart- maximal cross bridge formation= maximal force produced
:Too close together= cross bridges overlap =less force produced
Muscle Cross-Sectional Area
-body ass is positively correlated with strength, provided that the mass is primarily muscle tissue or lean mass
-the larger, the more force it ca generate
Speed of Movement
-increase= force a muscle can generate decreases
-cross brides compromised since cant uncouple and couple fast enough
Fast twitch- Type 2
greater the fast twitch;
-greater the force
-faster
-more fatigue
Muscular Strength
Slow Twitch- Type 1
greater the slow twitch;
-less force
-slower
-better endurance
Muscular Endurance
Age
-loss of fast twitch fibres associated with aging
-apoptosis, disuse
-sarcopenia “muscle loss”
Sex
-absolute force and power capacity of females is less than in males
-due to muscle volume
What Initiates Muscle Contraction
Nervous System
-neural impulse: electrical currents that pass along nerve fibers to the muscle
Motor Nerves (neurons)
Slow twitch: small diameter, 120ms to reach peak, fatigue resistant, innervates 100 slow twitch fibres
Fast twitch: large diameter, 50ms to reach peak, fatigue quickly, innervates 500 fast twitch fibres
Cerebral Cortex
-plans and initiates voluntary motor activity
Cerebellum
-coordinates complex motor patterns
Lower Medulla Oblongata
-respiratory reflex
Brain stem and Spinal Cord
-simple cranial and spinal reflexes
Efferent Impulses
-Muscle contraction needs a neural drive
Volitional Contraction
-starts in motor cortex of cerebrum -modified by sensory info via cerebellum
-down pyramidal spinal tract
-along spinal nerve via a motor unit to specific muscle
Afferent Impulses
-sensory component of movement
From receptors to CNS
-starts in receptor(pain, heat, stretch)
-via posterior column n spinal tract
-cross over (decussation) in medulla
-to sensory cortex -and cerebellum
If signal is sufficient magnitude, illicits spinal reflex
Components of Kinesthetic Sense (2)
Vestibular System and Proprioceptive System
Vestibular System
-tells us where our body is in space
-semi-circular canals in inner ear
-integrates with visual system to enhance sense of equilibrium and balance
(sound)
Proprioceptive System
-tells us where our body parts are, relative to our body
-in muscle, tendon, joint capsules
Proprioception Muscle Spindles
-senses stretch in muscle
-very sensitive to rate of stretch
Myotatic (stretch reflex) : stretched muscle causes reflexive contraction of muscle being stretched
-sensory impulse sent to cerebellum
Stretch Reflex Steps
- Stimulus -creates spindles
- Activation of sensory neuron
- Info processing at motor neuron
- Activation of motor neuron
- Response- contraction of muscle
Proprioception: Tendon Receptors
-golgi tendon organ
-senses muscle tension
Inverse Myotatic reflex: tension on tendon causes reflexive relaxation of muscle being contracted
-sensory impulses also sent to cerebellum
Proprioception: Joint Capsule Receptors
-senses compression in joint capsule
-sensory impulse also sent to cerebellum
Active ROM
obtained with internal force
Passive ROM
attained with external force
-shows that tissues are elongated
Limits of ROM
Bony articulations: type of joint points biggest limitation -“balln socket” vs hinge
Soft Tissue: connective tissue: tendons, ligaments, fascia
-collagen for structure and support
Neural reflex Activity: proprioreceptors
Other Factors Affecting Flexibility
Age-muscle fibers denegerate and are replaced with fibrous connective tissues
Sex- females more flexible
Injury- scar tissue causes shortening of muscle
Improper strength training/ stretching, poor posture, sedentary life
Flexibility for Fitness
3+ sessions per week
Create muscle tension (not pain)
Dynamic, Static, PNF
5-60 mins per stretching (depends on technique)
Active vs Passive Stretching
Active stretching uses a muscle force, Passiveuses external aid
Active Dynamic: Russian high kicks
Passive Dynamic: grass pickers
Active Static: on back, leg to sky
Passive Static: touching toes while sitting
Static Stretching
Passive static for tissue elongation
Active Static for tissue elongation and tissue strengthening
Dynamic Stretching
Passive Dynamic: tissue elongation -light bouncing stretch at end range
Active Dynamic: tissue elongation and tissue strengthening -repeated movement at end range via antagonist muscle contractions
Proprioceptive Neuromuscular Facilitation (PNF)
1: slowly stretch muscle to end range
2: isometrically contract stretched muscle for 7 secs
3: passively increase stretch of muscle and hold for 6secs
Advantages and Disadvantages of PNF
Advantage: isometric contraction of stretched muscle increases the subsequent passive stretch
-very effective for increasing ROM
Disadvantage: needs experienced partner and communication to avoid injury/ overstretch
Importance of Flexibility (4)
- Increase functional ROM
- Improved performance
- Injury prevention
- Rehab from injury
Increase Functional ROM
-ability to navigate through life
Improved performance
Warm up phase: should be relevant/ specific to activity -typically dynamic
Cool down phase: help fatigued muscles return to normal resting length
Injury Prevention
-enhances joint health
-declines in flexibility may cause poor posture, joint pain, backaches
Rehab from Injury
-helps realign collagen fibers
Muscular Endurance
ability to resist fatigue in strength performance of longer duration
-determines performance capacity in events that occur over longer periods of time such as rowing, swimming, etc
low resistance with fairly high reps
Muscular Strength (2)
Maximal strength: ability to perform a maximal voluntary muscular contraction in order to overcome powerful external resistances
1 Rep Max: greatest force that can be exerted during one rep for a given contraction of muscles
prepare tissues for subsequent power training
Relative Strength
performance of athletes classified by weight, or athletes who must overcome their own body mass
relative strength = maximal strength/ body mass
Power
maximum force a muscle can generate in minimum time
force x velocity
Strength
maximum force a muscle can generate in a single contraction
myogenically, neurogenically
All muscle mass gains…
increase resting metabolic rate
All strength gains…
increase tendon and bone strength
Different types of Resistance Training: Calisthenics
Bodyweight
Advantages: variety, cheap, convenient, natural movement, balance, specific
Disadvantages: no external resistance, lack of commercial programming
Different Types of Resistance Training: Free Weights
Dumbbells, Barbells
Advantages: variety, overload, less expensive than machines, natural movement
Disadvantages: time consuming, expensive, technique needed for safety, need spotter
Different Types of Resistance Training: Machines
Advantages: safe and easy, less time consuming, increase overload throughout ROM
Disadvantages: expensive, less variety, unnatural movement
Other types of Resistance Training
bands, tubing, ropes, tires
Repetition
Rep: single rendition of an exercise
1 Rep Max
1RM: resistance that can be overcome only once
Set
group of consecutive reps that you perform without resting
Work Interval
time it takes to complete a set of exercises or a distance
Rest Interval
rest time between sets or time between work intervals
Tempo
speed at which a rep is performed
Makeup of a General Training Program
-warm up and cool down
-train full ROM
exhale on exertion phase, inhale o relaxation phase
Exercise large muscle groups first
Reps per Set
2-6 for strength (very heavy resistance)
6-10+ for muscle bulk (heavy resistance)
8-12 for general sport training (moderate resistance)
15-25 for muscular endurance (light resistance)
Signs of Overtraining
-extreme muscle soreness, gradual increase in soreness, loss of appetite, loss of weight, constipation/ diarrhea, inability to complete normal workout, unexplained drop in amount of weight successfully lifted in several exercises
Training Principles: Progressive Overload
Variable of Workout:
Frequency: times/week
Duration: length
Volume: # of reps/ distance
Intensity: % load (heavy, moderate, light), % heart rate max
-increase volume, intensity, and % of maximum workload
Training Principles: Reversibility
muscle disuse= muscle protein breakdown
Training Principles: Specificity
SAID Principle: Specific Adaptation to Imposed Demands
-speed of movement, contraction type, movement pattern, kinetic chain (open, closed), energy system, mode of training
Training Principles: Recovery
adaptation occurs during recovery
Work to Rest Intervals;
1:5 for max strength/ power (anaerobic ATP-PC)
1:2 or 1:3 for strength endurance (anaerobic glycolysis)
1:1 for endurance (aerobic, oxidative)
Training Principles: Individualization
individuals respond differently; genetics, maturity, nutrition, fitness level, rest/sleep, motivation
Training Principles: Variation
-continual, familiar, stimuli =decreased adaptation
-variation is needed for continual adaptation
-introduce variation by changing the exercise, frequency,, duration, intensity
Training Principles: Diminishing Returns
-after initial “significant” increases, there will be diminishing returns for same work
-sedentary/untrained= 25% strength over year
-active/ trained= 1-2% for same amount
-sometimes called ceiling affect
