MODULE THREE Flashcards
coach training of movement
target conditioning
eg type, intensity, nutrition, frequency
clinical type of movement
diagnose movement disorders
and prescribe movement that aid recovery
skill acquisition type of movement
isolate skills to improve
progression from unskilled to skilled
to study performance type of movement
categories aid analysis
motor skill classification
an act or task requiring movement for successful completion
why do we classify skills
to help explain common features of skills like endurance etc
3 parts of timing of muscle activity
- in phase movements
- anti phase movements
- coactivation
timing of muscle activity - In-Phase movements
bilateral (both sides of the body) homologous muscles groups contract synchronously eg. breaststroke
timing of muscle activity - Anti-Phase movements
muscles contract in alternating fashion eg. gait cycle
timing of muscle activity - Co-Activation
of muscles about joint/s: multiple muscles contacting together (synergy)
eg. limit of degree freedom
groups of muscles activated together to control joints
what are the 3 types of muscle contractions
- concentric
- eccentric
- isometric
concentric muscle contraction
muscle shortens during force application (eg. bicep curl)
eccentric muscle contraction
muscle lengthens during force application
eg. tricep extension
isometric
no change in length during force application
eg. holding and object
resistance vs endurance training
classification usually based on energy system
endurance = involves sustained effort
resistance = involves moving weight (eg. body weight)
open skill. definition
performed in a changing environment. movements are continuously adapted according to the surrounding context
eg, surfing
closed skill, defintion
performed in a predictable environment. movement can be planned ahead and self paced
eg. long jump
open skill exercise - open kinetic chain
the distal segment can move freely
segments isolated
- bicep curl (the hands are free to move)
closed skill exercise - closed kinetic chain
distal and proximal segments are fixed
functional and increase muscle recruitment
eg. press up (both aren’t free to move, hips, hands legs)
speed accuracy trade off
- the faster you move the less accurately you move
- aiming movements trade off between speed and accuracy
- important for design
- trainable
movements skill normally occur on a
continuum - bit of both; open and closed skills
cognitive skill
all motor skills includes these
eg, planning, scanning etc
non-contact forces relate to
mass and magnitude of attraction
if we want to change the state of motion of an object or body, we need to
apply a force, a push or a pull
types of muscles as they get smaller
tendon - muscle - muscle fascicle - muscle fibre - myofribril - sarcomere - actin/myosin
force is generated by ….
contraction of muscle, myosin pulling on the actin
what is it that muscle can only do
produce force, providing motion
more cross bridges =
more force, therefore the magnitude of force must be related to sarcomere length.
force from a muscles depends on ….
number of activated sarcomeres in the muscle, therefore is dependent on the muscle length
‘optimal muscle length’ - length/tension relationship
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
benchpress hard spot
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
muscle redundancy
their are multiple muscles around a joint - more muscles doing the same task
but each muscle has it own optimal muscles length angle
what is the mean optimal angle for elbow torque
86 degress
shape/girth and muscle force
muscles with more muscle fibres can produce more force but it also depends on CSA
muscle and what is needed for the load
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
force applied during a push is constant or not constant
not constant
morphology of a muscle
should reflect its use and is influenced by the range in which it is trained
muscles are strongest when tested
isometrically at a joint angle and is at its resting length and optimal moment arm
2 training perks for training muscles
- 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
force formula
F=ma
we must apply a force to move an object/mass
work formula
W=Fxs
work is when we use force to displace mass
power formula
P=(Fxs)/t
power measures the rate at which we do work
Power for sprinting
for sprinting power is the ability to apply high force in the shortest amount of time
what is endurance
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
limits of human endurance
- pace slows exponentially with time
- to sustainable intensity: 2.5 x BMR
short, intense, power demands
- aerobic fitness
- anaerobic fitness
- strength
- economy of movement
- psych factors
very, prolonged, power demands
- aerobic fitness
- energy availability
- strength
- physical resilience
- equipment
- psych factors
way to measure endurance fitness
- performance itself
- a surrogate performance
3 key performance factors for endurance
- VO2 max - max rate of oxygen usage
- max sustainable threshold
- economy of movement
it is rare for someone to excel in all 3 factors
you gain validation (what you want to know) at the expense of …
reliability (reproducing the rest)
difference between aerobic power and anaerobic threshold and what determinds these
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
tolerance of heat is determined by
VO2 max
how do systems respond increasing exercise intensity
cardiovascular variables are mostly linear
respiratory variables and stress are non-linear
2 indirect ways to measure aerobic power
- submaximal effort = rockport 1 mile walk
- maximal effort = yoyo test
2 direct ways to measure aerobic power
- submaximal effort = bruce test
- maximal effort = run
what is metabolism/pathway
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
what science to do we use when we test fitness
bioenergetics - study of energy transfer in chemical reaction with living tissue
what are the energy conversions of exercise
chemical potential energy to chemical, kinetic, thermal energy
kinetic energy to thermal and gravitational potential energy
the more fitter you are the
more heat you produce
resting metabolic rate (RMR)
60-75% of total daily energy expenditure
chemical potential energy in food
- 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
work rate is limited by
the rate at which ATP can be used and if longest 2sec it is re-synthesised
what are the 3 types on biological work useable energy ATP can be used for
- mechanical work (muscle contraction)
- chemical work
- transport work
rate of energy transfer
- exercise intensity = rate of energy transfer
- max transfer also depends on factors limiting energy transfer
- this is also changeable
what are the 4 limiting factors of energy transfer
- enzymes
- amount of substrate and relative amount of end product
- temperature
- pH
what are the 3 major energy systems that can resynthesises ATP
- the immediate energy system (ATP-PCr)
- anaerobic glycolytic (lactic acid)
- aerobic system
they operate as a contimuum
times of the systems
they are all working all the time, but they have their own dominant times
- phosphagens is the fastest and last for 10s - uses ATP-PCr
- anaerobic is fast and lasts for 3ish mins and uses glycogen
- aerobic is slow uses lots of things and lasts forever
how much ATP does all 3 systems make
- 1
- 2or3
- 34+
- immediate energy (phosphagen or ATP-PCr)
- 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
- anaerobic glycolytic system
- ATP regenerated without oxygen
- last 1-60s
- fast
- wasteful of valuable CHO
- uses glucose
- either enters system 3 or make lactic acid
lactate benefits
- accepts H+ as a buffer within muscle
- valuable fuel for organs
- aerobic system
- provides most of the energy after 60secs
- occurs in the mitochondria
fuel during exercise
- 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
when does measuring energy usage tell us
- contributes to weight control
- measures movement efficiency
- know energy requirements
what is the biggest daily energy use
- BMR
then exercise
then eating processing
when does measuring energy usage NOT tell us
- major health benefits of exercise
- chronic effect on one’s ability and motivational for PA
most energy is used at ____ even for physically active people
rest, exercise is only 10-30%
what BMR and % of energy
required energy need to stay alive
60-80% of your daily energy
the most effective way to increase metabolic rate
exercise, and it increases it both acutely and chronically
standards for BMR
- awake (and well rested)
- fasted
- thermoneutral room
what is the most accurate and least accurate
most - oxygen consumption measurements
least - physical activity recall questionnaire
how many km do we need to walk brig mac combo
28km
low fitness compared to elite athletes
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
most energy is wasted as ….
heat than performing useful work
how efficient is humans at converting food energy into mechanical output
0-22%
efficiency formula
efficiency = (work rate / metabolic rate)*100
measure energy usage in exercise
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
each litre of oxygen you bring in you get how much energy in return
20kJ of energy
metabolic rate is ____ to workrate
linearly
metabolic rate formula
MR= WE*5 + RMR
but it assumes the persons efficiency of movement
what does a treadmill need to know to calc calories burnt more accurately
body mass and to assume efficiency of movement
predicting energy usage from heart rate when in a steady state
can measure MR from HR
the fit people and heart rate
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
human movement capabilities are constrained by …
our evolution as a species
movement over a lifetime (2)
- movement capability changes markedly throughout a lifespan
- quality of life for humans with disrupted movement capacity severely compromised
physical literacy
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
what is (simple) reaction time and the sprinters at the olympics
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
movement factors: postural control
- 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
movement factors: coordination and laterality
- 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
functional movement screening - children
movement assessment batteries are currently accepted as the most valid reliable tool to assess children’s movement competency
eg. movement ABC-2
what is functional screening used to identify
minimal set of movement criteria required
functional movement tests - older people
- timed up to go
- 4 stage balance test
- sit to stand
- grip strength
