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Kin 121 > Midterm 2 Outcomes > Flashcards

Midterm 2 Outcomes Flashcards

1
Q

Kinanthropometry: Structure of Human Body (4)

A

Size, Proportionality, Composition, Shape (somatotype)

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2
Q

Size Measurements (5)

A

Stature, Mass, Lengths, Girths, Widths

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3
Q

Proportionality: ratio/ Index

A

-calculate how one body segment compares to another
-express as percentage of the other

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4
Q

Proportionality: Stature Proportions

A

-sitting height relative to standing height

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5
Q

Proportionality: Mass

A

BMI= mass relative to height

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6
Q

Proportionality: Length

A

crural index: lower leg relative to upper leg
brachial index: lower arm relative to upper arm

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7
Q

Proportionality: Girth

A

hip relative to waist

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8
Q

Proportionality: Width

A

shoulders relative to hip (androgyny index)

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9
Q

Proportionality: Surface area relative to Volume

A

-children vs adults
-as height increases, surface area squares but volume cubes

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10
Q

Composition: Two Component Model (2)

A

Lean Body Mass: skeletal muscle, bone, water
-higher LBM associated with higher metabolism
-excessive leanness may impair health
Fat Body Mass: Storage and Essential

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11
Q

Essential Fat

A

-required for normal physiological functioning
-3% body weight for males
-12% body weight for females
-bone marrow, heart, lungs, liver, spleen, kidneys, etc

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12
Q

Storage fat

A

-fat that accumulates as adipose
-energy reserve, cushions/ protects organs
Male: 12% body mass
Female: 15% body mass

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13
Q

Fat Cells

A

-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

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14
Q

Overweight vs Overfat

A

Overweight: body weight greater than deemed appropriate
-BMI 25-29.9
Overfat: Body fat greater than deemed appropriate

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15
Q

BMI

A

> 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

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16
Q

Waist Circumference Girth

A

-increased measurement associated with; coronary heart disease, hypertension, type 3 diabetes
Men>102cm
Women>88cm

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17
Q

Waist to Hip Ratio

A

Gynoid (pear shape)
Android (apple shape)

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18
Q

Somatotypes (3)

A

Endomorph: round and chubby (usually females)
Mesomorph: exhibit a predominance of muscle (usually males)
Ectomorph: tall and thin

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19
Q

Types of Muscle: Smooth

A

-involuntary
-in blood vessels, organs, eye iris
-slow, uniform contractions
-fatigue resistant

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20
Q

Types of Muscle: Cardiac

A

-involuntary
-self generating impulses
-features of both smooth and skeletal muscle tissue
-very fatigue resistant

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21
Q

Types of Muscle: Skeletal

A

-voluntary
-connects to bony segments via tendons
-repeated contractions may lead to fatigue
-striated (dark to light under microscope)

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22
Q

Anatomy of Skeletal Muscle

A

-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

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23
Q

Anatomy of a single muscle cell (fibre)

A

-diameter of a thin human hair
-maximum length 12cm (4.5in)
-multinucleated cylindrical cell

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24
Q

Sarcolemma

A

cell membrane-surrounding cell

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25
Q

Sarcoplasm

A

cytoplasm- fluid

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26
Q

Sarcomere

A

functional unit- where contraction takes place

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27
Q

Myofibrils

A

contain contractile protein -contain myofilaments

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28
Q

Sarcoplasmic reticulum

A

net lie labrynth of tubules inside fibre

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29
Q

T-Tubules

A

transverse tubules- connect SR with outer membrane (sarcolemma)

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30
Q

Actin and Myosin

A

actin (thin) forms framework and slides over myosin (thick filaments in middle)

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31
Q

Sliding Filament Theory

A

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

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32
Q

Muscle Contraction

A

-many sarcomeres shortening (actin sliding over myosin)
Myofilaments= myosin and actin (comprise the sarcomere unit)

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33
Q

Isometric State

A

Isometric: when muscle force equals the load, the muscle will not change in length
-2nd greatest force production

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34
Q

Concentric State

A

Concentric: when muscle force exceeds the load, the muscle will shorten
least force production

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35
Q

Eccentric State

A

Eccentric: when muscle force is less than the load, the muscle will lengthen
-greatest force production

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36
Q

Factors Influencing force of Muscle Contractions

A

Health, Training, Joint angle, Muscle cross-sectional area, speed of movement, muscle fibre type, age, sex

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37
Q

Joint Angle

A

-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

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37
Q

Joint Angle length tension relationship

A

: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

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38
Q

Muscle Cross-Sectional Area

A

-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

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39
Q

Speed of Movement

A

-increase= force a muscle can generate decreases
-cross brides compromised since cant uncouple and couple fast enough

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40
Q

Fast twitch- Type 2

A

greater the fast twitch;
-greater the force
-faster
-more fatigue
Muscular Strength

41
Q

Slow Twitch- Type 1

A

greater the slow twitch;
-less force
-slower
-better endurance
Muscular Endurance

42
Q

Age

A

-loss of fast twitch fibres associated with aging
-apoptosis, disuse
-sarcopenia “muscle loss”

43
Q

Sex

A

-absolute force and power capacity of females is less than in males
-due to muscle volume

44
Q

What Initiates Muscle Contraction

A

Nervous System
-neural impulse: electrical currents that pass along nerve fibers to the muscle

45
Q

Motor Nerves (neurons)

A

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

46
Q

Cerebral Cortex

A

-plans and initiates voluntary motor activity

47
Q

Cerebellum

A

-coordinates complex motor patterns

48
Q

Lower Medulla Oblongata

A

-respiratory reflex

49
Q

Brain stem and Spinal Cord

A

-simple cranial and spinal reflexes

50
Q

Efferent Impulses

A

-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

51
Q

Afferent Impulses

A

-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

52
Q

Components of Kinesthetic Sense (2)

A

Vestibular System and Proprioceptive System

53
Q

Vestibular System

A

-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)

54
Q

Proprioceptive System

A

-tells us where our body parts are, relative to our body
-in muscle, tendon, joint capsules

55
Q

Proprioception Muscle Spindles

A

-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

56
Q

Stretch Reflex Steps

A
  1. Stimulus -creates spindles
  2. Activation of sensory neuron
  3. Info processing at motor neuron
  4. Activation of motor neuron
  5. Response- contraction of muscle
57
Q

Proprioception: Tendon Receptors

A

-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

58
Q

Proprioception: Joint Capsule Receptors

A

-senses compression in joint capsule
-sensory impulse also sent to cerebellum

59
Q

Active ROM

A

obtained with internal force

60
Q

Passive ROM

A

attained with external force
-shows that tissues are elongated

61
Q

Limits of ROM

A

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

62
Q

Other Factors Affecting Flexibility

A

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

63
Q

Flexibility for Fitness

A

3+ sessions per week
Create muscle tension (not pain)
Dynamic, Static, PNF
5-60 mins per stretching (depends on technique)

64
Q

Active vs Passive Stretching

A

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

65
Q

Static Stretching

A

Passive static for tissue elongation
Active Static for tissue elongation and tissue strengthening

66
Q

Dynamic Stretching

A

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

67
Q

Proprioceptive Neuromuscular Facilitation (PNF)

A

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

67
Q

Advantages and Disadvantages of PNF

A

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

68
Q

Importance of Flexibility (4)

A
  1. Increase functional ROM
  2. Improved performance
  3. Injury prevention
  4. Rehab from injury
69
Q

Increase Functional ROM

A

-ability to navigate through life

70
Q

Improved performance

A

Warm up phase: should be relevant/ specific to activity -typically dynamic
Cool down phase: help fatigued muscles return to normal resting length

71
Q

Injury Prevention

A

-enhances joint health
-declines in flexibility may cause poor posture, joint pain, backaches

72
Q

Rehab from Injury

A

-helps realign collagen fibers

73
Q

Muscular Endurance

A

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

74
Q

Muscular Strength (2)

A

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

75
Q

Relative Strength

A

performance of athletes classified by weight, or athletes who must overcome their own body mass
relative strength = maximal strength/ body mass

76
Q

Power

A

maximum force a muscle can generate in minimum time
force x velocity

77
Q

Strength

A

maximum force a muscle can generate in a single contraction
myogenically, neurogenically

78
Q

All muscle mass gains…

A

increase resting metabolic rate

79
Q

All strength gains…

A

increase tendon and bone strength

80
Q

Different types of Resistance Training: Calisthenics

A

Bodyweight
Advantages: variety, cheap, convenient, natural movement, balance, specific
Disadvantages: no external resistance, lack of commercial programming

81
Q

Different Types of Resistance Training: Free Weights

A

Dumbbells, Barbells
Advantages: variety, overload, less expensive than machines, natural movement
Disadvantages: time consuming, expensive, technique needed for safety, need spotter

82
Q

Different Types of Resistance Training: Machines

A

Advantages: safe and easy, less time consuming, increase overload throughout ROM
Disadvantages: expensive, less variety, unnatural movement

83
Q

Other types of Resistance Training

A

bands, tubing, ropes, tires

84
Q

Repetition

A

Rep: single rendition of an exercise

85
Q

1 Rep Max

A

1RM: resistance that can be overcome only once

86
Q

Set

A

group of consecutive reps that you perform without resting

87
Q

Work Interval

A

time it takes to complete a set of exercises or a distance

88
Q

Rest Interval

A

rest time between sets or time between work intervals

89
Q

Tempo

A

speed at which a rep is performed

90
Q

Makeup of a General Training Program

A

-warm up and cool down
-train full ROM
exhale on exertion phase, inhale o relaxation phase
Exercise large muscle groups first

91
Q

Reps per Set

A

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)

92
Q

Signs of Overtraining

A

-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

93
Q

Training Principles: Progressive Overload

A

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

94
Q

Training Principles: Reversibility

A

muscle disuse= muscle protein breakdown

95
Q

Training Principles: Specificity

A

SAID Principle: Specific Adaptation to Imposed Demands
-speed of movement, contraction type, movement pattern, kinetic chain (open, closed), energy system, mode of training

96
Q

Training Principles: Recovery

A

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)

97
Q

Training Principles: Individualization

A

individuals respond differently; genetics, maturity, nutrition, fitness level, rest/sleep, motivation

98
Q

Training Principles: Variation

A

-continual, familiar, stimuli =decreased adaptation
-variation is needed for continual adaptation
-introduce variation by changing the exercise, frequency,, duration, intensity

99
Q

Training Principles: Diminishing Returns

A

-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

100
Q
A

Kin 121 (8 decks)

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