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SPEX 102 > MODULE THREE > Flashcards

MODULE THREE Flashcards

1
Q

coach training of movement

A

target conditioning

eg type, intensity, nutrition, frequency

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2
Q

clinical type of movement

A

diagnose movement disorders

and prescribe movement that aid recovery

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3
Q

skill acquisition type of movement

A

isolate skills to improve

progression from unskilled to skilled

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4
Q

to study performance type of movement

A

categories aid analysis

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5
Q

motor skill classification

A

an act or task requiring movement for successful completion

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6
Q

why do we classify skills

A

to help explain common features of skills like endurance etc

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7
Q

3 parts of timing of muscle activity

A
  • in phase movements
  • anti phase movements
  • coactivation
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8
Q

timing of muscle activity - In-Phase movements

A

bilateral (both sides of the body) homologous muscles groups contract synchronously eg. breaststroke

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9
Q

timing of muscle activity - Anti-Phase movements

A

muscles contract in alternating fashion eg. gait cycle

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10
Q

timing of muscle activity - Co-Activation

A

of muscles about joint/s: multiple muscles contacting together (synergy)
eg. limit of degree freedom

groups of muscles activated together to control joints

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11
Q

what are the 3 types of muscle contractions

A
  • concentric
  • eccentric
  • isometric
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12
Q

concentric muscle contraction

A

muscle shortens during force application (eg. bicep curl)

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13
Q

eccentric muscle contraction

A

muscle lengthens during force application

eg. tricep extension

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14
Q

isometric

A

no change in length during force application

eg. holding and object

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15
Q

resistance vs endurance training

A

classification usually based on energy system

endurance = involves sustained effort

resistance = involves moving weight (eg. body weight)

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16
Q

open skill. definition

A

performed in a changing environment. movements are continuously adapted according to the surrounding context

eg, surfing

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17
Q

closed skill, defintion

A

performed in a predictable environment. movement can be planned ahead and self paced

eg. long jump

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18
Q

open skill exercise - open kinetic chain

A

the distal segment can move freely

segments isolated
- bicep curl (the hands are free to move)

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19
Q

closed skill exercise - closed kinetic chain

A

distal and proximal segments are fixed

functional and increase muscle recruitment

eg. press up (both aren’t free to move, hips, hands legs)

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20
Q

speed accuracy trade off

A
  • the faster you move the less accurately you move
  • aiming movements trade off between speed and accuracy
  • important for design
  • trainable
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21
Q

movements skill normally occur on a

A

continuum - bit of both; open and closed skills

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22
Q

cognitive skill

A

all motor skills includes these

eg, planning, scanning etc

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22
Q

non-contact forces relate to

A

mass and magnitude of attraction

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23
Q

if we want to change the state of motion of an object or body, we need to

A

apply a force, a push or a pull

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23
Q

types of muscles as they get smaller

A

tendon - muscle - muscle fascicle - muscle fibre - myofribril - sarcomere - actin/myosin

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23
Q

force is generated by ….

A

contraction of muscle, myosin pulling on the actin

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23
Q

what is it that muscle can only do

A

produce force, providing motion

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24
Q

more cross bridges =

A

more force, therefore the magnitude of force must be related to sarcomere length.

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25
Q

force from a muscles depends on ….

A

number of activated sarcomeres in the muscle, therefore is dependent on the muscle length

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26
Q

‘optimal muscle length’ - length/tension relationship

A

each muscle has an optimal length at which it can create the most force at, as they can generate the most pull/push on the actin/myosin

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27
Q

benchpress hard spot

A

at that one point on a bench press the load is outweighing the tension because the biceps are to short and the pectorals are too long, so their are not many binding sites, but once you get past this point their is again

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28
Q

muscle redundancy

A

their are multiple muscles around a joint - more muscles doing the same task

but each muscle has it own optimal muscles length angle

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29
Q

what is the mean optimal angle for elbow torque

A

86 degress

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30
Q

shape/girth and muscle force

A

muscles with more muscle fibres can produce more force but it also depends on CSA

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31
Q

muscle and what is needed for the load

A

force is actively generated by a muscle is related to the external loading of the muscle

if force increases the speed decreases and vice veras

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32
Q

force applied during a push is constant or not constant

A

not constant

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33
Q

morphology of a muscle

A

should reflect its use and is influenced by the range in which it is trained

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34
Q

muscles are strongest when tested

A

isometrically at a joint angle and is at its resting length and optimal moment arm

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35
Q

2 training perks for training muscles

A
  • the greater the range of motion of the exercise the more muscles you will engage
  • use high weight low velocity exercise to engage many muscle fibres and increase muscle strength
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36
Q

force formula

A

F=ma

we must apply a force to move an object/mass

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37
Q

work formula

A

W=Fxs

work is when we use force to displace mass

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38
Q

power formula

A

P=(Fxs)/t

power measures the rate at which we do work

39
Q

Power for sprinting

A

for sprinting power is the ability to apply high force in the shortest amount of time

40
Q

what is endurance

A

it is the ability to sustain power

  • power x time
    typically defined as efforts lasting 2+ efforts (using aerobic)

so it also has a work capacity
- volume
- volume at a fixed pace
- max sustained power or speed over fixed speed

41
Q

limits of human endurance

A
  • pace slows exponentially with time
  • to sustainable intensity: 2.5 x BMR
42
Q

short, intense, power demands

A
  • aerobic fitness
  • anaerobic fitness
  • strength
  • economy of movement
  • psych factors
43
Q

very, prolonged, power demands

A
  • aerobic fitness
  • energy availability
  • strength
  • physical resilience
  • equipment
  • psych factors
44
Q

way to measure endurance fitness

A
  • performance itself
  • a surrogate performance
45
Q

3 key performance factors for endurance

A
  1. VO2 max - max rate of oxygen usage
  2. max sustainable threshold
  3. economy of movement

it is rare for someone to excel in all 3 factors

46
Q

you gain validation (what you want to know) at the expense of …

A

reliability (reproducing the rest)

47
Q

difference between aerobic power and anaerobic threshold and what determinds these

A

aerobic power is the capability to deliver oxygen to muscles

anaerobic threshold is the capability to use oxygen and energy in muscle

  • Cardiac output
  • oxygen content of blood
  • muscles
48
Q

tolerance of heat is determined by

A

VO2 max

49
Q

how do systems respond increasing exercise intensity

A

cardiovascular variables are mostly linear

respiratory variables and stress are non-linear

50
Q

2 indirect ways to measure aerobic power

A
  1. submaximal effort = rockport 1 mile walk
  2. maximal effort = yoyo test
51
Q

2 direct ways to measure aerobic power

A
  1. submaximal effort = bruce test
  2. maximal effort = run
52
Q

what is metabolism/pathway

A

total of chemical reactions occurring in body

anabolic = synthesis of molecules
catabolic - breakdown of molecules

these = metabolic pathway which is a series of reactions forming an end product

53
Q

what science to do we use when we test fitness

A

bioenergetics - study of energy transfer in chemical reaction with living tissue

54
Q

what are the energy conversions of exercise

A

chemical potential energy to chemical, kinetic, thermal energy

kinetic energy to thermal and gravitational potential energy

55
Q

the more fitter you are the

A

more heat you produce

56
Q

resting metabolic rate (RMR)

A

60-75% of total daily energy expenditure

57
Q

chemical potential energy in food

A
  • is used to make high-energy bonds within ATP
  • the phosphate splits off which releases energy
  • ATP is heavy and only stored in small quantities in muscle
58
Q

work rate is limited by

A

the rate at which ATP can be used and if longest 2sec it is re-synthesised

59
Q

what are the 3 types on biological work useable energy ATP can be used for

A
  • mechanical work (muscle contraction)
  • chemical work
  • transport work
60
Q

rate of energy transfer

A
  • exercise intensity = rate of energy transfer
  • max transfer also depends on factors limiting energy transfer
  • this is also changeable
61
Q

what are the 4 limiting factors of energy transfer

A
  • enzymes
  • amount of substrate and relative amount of end product
  • temperature
  • pH
62
Q

what are the 3 major energy systems that can resynthesises ATP

A
  1. the immediate energy system (ATP-PCr)
  2. anaerobic glycolytic (lactic acid)
  3. aerobic system

they operate as a contimuum

63
Q

times of the systems

A

they are all working all the time, but they have their own dominant times

  1. phosphagens is the fastest and last for 10s - uses ATP-PCr
  2. anaerobic is fast and lasts for 3ish mins and uses glycogen
  3. aerobic is slow uses lots of things and lasts forever
64
Q

how much ATP does all 3 systems make

A
  1. 1
  2. 2or3
  3. 34+
65
Q
  1. immediate energy (phosphagen or ATP-PCr)
A
  • provides energy from high energy phosphate bonds
  • is stored in the muscles
  • fast and immediate
  • only has tiny storage in muscles
  • takes a while to remake: 2-3mins
66
Q
  1. anaerobic glycolytic system
A
  • ATP regenerated without oxygen
  • last 1-60s
  • fast
  • wasteful of valuable CHO
  • uses glucose
  • either enters system 3 or make lactic acid
67
Q

lactate benefits

A
  • accepts H+ as a buffer within muscle
  • valuable fuel for organs
68
Q
  1. aerobic system
A
  • provides most of the energy after 60secs
  • occurs in the mitochondria
69
Q

fuel during exercise

A
  • relative contribution of each nutrient to ATP depends on exercise
  • fats and CHO contribute extent at rest and low intensity ex.
  • protein usually provides the smallest energy contribution for exercise
70
Q

when does measuring energy usage tell us

A
  • contributes to weight control
  • measures movement efficiency
  • know energy requirements
71
Q

what is the biggest daily energy use

A
  • BMR
    then exercise
    then eating processing
72
Q

when does measuring energy usage NOT tell us

A
  • major health benefits of exercise
  • chronic effect on one’s ability and motivational for PA
73
Q

most energy is used at ____ even for physically active people

A

rest, exercise is only 10-30%

74
Q

what BMR and % of energy

A

required energy need to stay alive
60-80% of your daily energy

75
Q

the most effective way to increase metabolic rate

A

exercise, and it increases it both acutely and chronically

76
Q

standards for BMR

A
  • awake (and well rested)
  • fasted
  • thermoneutral room
77
Q

what is the most accurate and least accurate

A

most - oxygen consumption measurements

least - physical activity recall questionnaire

78
Q

how many km do we need to walk brig mac combo

A

28km

79
Q

low fitness compared to elite athletes

A

low fitness would have to do so much exercise to burn of big mac combo whereas elite athletes will need to eats 8-9 combos

80
Q

most energy is wasted as ….

A

heat than performing useful work

81
Q

how efficient is humans at converting food energy into mechanical output

A

0-22%

82
Q

efficiency formula

A

efficiency = (work rate / metabolic rate)*100

83
Q

measure energy usage in exercise

A

the anaerobic and aerobic make up the metabolic rate but you can’t measure the anaerobic so use aerobic if we are in a stable state

84
Q

each litre of oxygen you bring in you get how much energy in return

A

20kJ of energy

84
Q

metabolic rate is ____ to workrate

A

linearly

85
Q

metabolic rate formula

A

MR= WE*5 + RMR

but it assumes the persons efficiency of movement

86
Q

what does a treadmill need to know to calc calories burnt more accurately

A

body mass and to assume efficiency of movement

87
Q

predicting energy usage from heart rate when in a steady state

A

can measure MR from HR

88
Q

the fit people and heart rate

A

the fitter you are the more slowly your heart rate will increase more slowly when exercising, meaning you can do less work at all watts

89
Q

human movement capabilities are constrained by …

A

our evolution as a species

90
Q

movement over a lifetime (2)

A
  • movement capability changes markedly throughout a lifespan
  • quality of life for humans with disrupted movement capacity severely compromised
91
Q

physical literacy

A

a combination of a persons motivation, confidence and competence to be active along with their knowledge and understanding of how being active contributes to their life

  • being active throughout their whole lifespan
92
Q

what is (simple) reaction time and the sprinters at the olympics

A

the time between an anticipated signal and first anticipated movement

av RT - 100-250ms

as the sprinters progress through the rounds to the final their reaction time gets faster

93
Q

movement factors: postural control

A
  • the CNS uses multiple sensory inputs to monitor and coordinate our position/movement
  • maintaining centre of mass within the base of support with minimal sway
  • anticipatory postural adjustments (APA’s) multiple muscle groups activated before movement to brace internal force
94
Q

movement factors: coordination and laterality

A
  • movement coordination is the patterning of body and limb motions, relative to the patterning of environmental events and objects
  • humans can throw exceptionally well but it is a learnt skill
95
Q

functional movement screening - children

A

movement assessment batteries are currently accepted as the most valid reliable tool to assess children’s movement competency

eg. movement ABC-2

96
Q

what is functional screening used to identify

A

minimal set of movement criteria required

97
Q

functional movement tests - older people

A
  • timed up to go
  • 4 stage balance test
  • sit to stand
  • grip strength
98
Q
A

SPEX 102 (4 decks)

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