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USA Term 2 > Movement Science Unit 6 > Flashcards

Movement Science Unit 6 Flashcards

1
Q

What is Muscle Tension?

A

The force produced when a contracting muscle acts on an object
- Internal force

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2
Q

What is Load?

A

The force exerted on the muscle by the object
- External force

(Maximum amount of weight that a person can possible lift for one rep)
(The max. amount of force that can be generated in one maximal contraction)

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3
Q

What is contraction?

A

The tension-producing process of the contractile elements within the muscle
- Isotonic, Isokinetic, and Isometric

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4
Q

What is Task Specific Muscle Strength?

A

The ability of a muscle or group of muscles to produce force enough to overcome or counteract on external resistance

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5
Q

How can muscle force be generated and measured?

A

Muscle force can be generated and measured only at certain perameters:
- Muscular force exerted to move a heavy object
- Force measured by a dynamometer
- Motor task, such as throwing, lifting, jumping

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6
Q

What is Maximal Strength?

A

The maximal amount of force a muscle or muscle group can generate in a specific movement pattern

  • 1 Rep max (1RM) is the purest representation of maximum strength in context of specific task of movement pattern
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7
Q

What are some factors that affect Muscular Strength?
(3)

A
  • Motor Performance Factors
  • Biomechanical Factors
  • Psychological Factors
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8
Q

What are mechanical factors/Relationships that influence muscle contraction? (4)

A
  • Length-Tension-Angle Relationship
  • Force-Velocity Relationship
  • Elasticity-Force Relationship
  • Physical attributes of the muscle
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9
Q

Describe the Force-Velocity Relationship.

A

During Negative Velocity (Eccentric) if there is a heavy load there will be more force and faster speed. If there is a lighter load, there will be less force and slower speed.

During Positive Velocity (Concentric) if there is a heavy load there will be more force and slower speed. If there is a lighter load, there will be less force and faster speed

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10
Q

What is Muscle Architecture?

A

When the organization of muscle shape affects force generation
- Force vector parallel with tendon
- Force vector of muscle fiber
- Angle of pennation

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11
Q

What is torque?

A

Force applied by the muscles through a moment arm of a given length, at a given angle to the joint.

  • Attachment point of a tendon affects ability to generate torque
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12
Q

What is Moment Arm?

A

The perpendicular distance between the line of action of the muscle force and the joint center of rotation

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13
Q

What is the difference between Muscle size and Muscle Strength?

A
  • Muscle size is an attribute
  • Muscle size is a demonstration of performance

–Strength can be demonstrated without increase in size
–Gains in strength are disproportional to hypertrophy
–Effect of hypertrophy is greater when controlling for other factors

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14
Q

When activating muscle via the nervous system, what is the difference between Recruitment and Rate Coding?

A

Recruitment:
- The number of fiber involved in a muscle action
- Level of muscle force
- Rate of force development

Rate Coding:
- The frequency at which motor units are stimulated
- Increases with increasing muscular effort until a maximum rate is reached

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15
Q

What are factors of Movement Performance? (4)

A
  • Technique: Movement strategy
  • Motor Learning: Skill acquisition, and Practice
  • Feedback: Coaching, and Cueing
  • Experience: Environmental factors
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16
Q

What are some Physiological Factors that affect muscular strength and performance? (4)

A
  • Arousal
  • Motivation
  • Pain avoidance apprehension
  • Experience confidence
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17
Q

What are Primary Mechanism of Muscle Growth? (3)

A
  • Mechanical Tension
  • Metabolic Stress
  • Muscle Damage
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18
Q

What is Mechanotransduction?

A

The process by which the body converts mechanical loading into cellular response, this promotes structural change.

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19
Q

What is Mechanical Tension?

A

The type of force that tries to stretch a material

  • Mechanoreceptors are sensitive to both the magnitude and the duration of loading
  • The primary driving force in the hypertrophic response to resistance training
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20
Q

What is Metabolic Stress? What does it promote?

A

Metabolic stress is associated with resistive training, promotes increase in muscle protein accretion.
- Maximized during exercise that relies heavily on anaerobic glycolysis for energy production

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21
Q

What is Muscle Damage/EIMD?
Which contraction promotes damage the most?

A

Exercise Induced Muscle Damage (EIMD) occurs with resistive exercise
- Mechanical damage to muscle proteins stimulates a repair response in the body.
- Excessive damage is clearly negative for muscle growth
- Eccentric muscle contractions thought to promote damage more than any other exercise

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22
Q

What are some examples of Mechanical Tension?

A
  • Progressive overload
  • Higher load
  • Higher intensity
  • Force-Velocity curve
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23
Q

What are some examples of Muscle Damage?

A
  • Eccentrics
  • Increased ROM
  • Novel exercises or training routines
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24
Q

How long does muscle adaptation take?

A
  • Neural adaptations from resistance exercise can happen after just one bout of Resistance Exercise
    -Although changes in muscle cross-sectional area (CSA) has been reported as early as 3 weeks after resistance training, it is likely that these early changes largely affect muscle swelling due to muscle damage and inflammation.
  • More permanent changes in muscle CGA is observed >8 weeks of resistance training
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25
Q

What are some examples of Metabolic Stress? (4)

A
  • Higher repetitions
  • Shorter rest intervals
  • Going to failure/fatigue
  • BFR Training
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26
Q

How long does muscle detraining take?
(Short term, Long periods)

A
  • Short term detraining (2 weeks) results in loss of Fast Twitch fibers first
  • Longer periods of detraining (12 weeks) have been associated with a significant decrease in cross-sectional area of both fast twitch and slow twitch muscle fibers
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27
Q

Describe Type 1 Muscle Fiber?
(Metabolic name, Size of motor neuron, myoglobin content, glycogen stores, force production)

A

Metabolic name: Slow Oxidative
Size of Motor Neuron: Small
Myoglobin Content: Low
Glycogen Stores: Low
Force Production: Low

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28
Q

Describe Type 2A Muscle Fiber?
(Metabolic name, Size of motor neuron, myoglobin content, glycogen stores, force production)

A

Metabolic Name: Fast Oxidative/Glycolytic
Size of Motor Neuron: Medium
Myoglobin Content: High
Glycogen Stores: High
Force Production: Moderate

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29
Q

Describe Type 2X Muscle Fiber?
(Metabolic name, Size of motor neuron, myoglobin content, glycogen stores, force production)

A

Metabolic Name: Fast Glycolytic
Size of Motor Neuron: Large
Myoglobin Content: High
Glycogen Stores: High
Force Production: High

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30
Q

What is the equation of Force?

A

Force = Mass x Acceleration

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31
Q

What is the equation of Work?

A

Work = Force x Distance

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32
Q

What is the equation of Power?

A

Power = Work / Time

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33
Q

What is Isotonic muscle fiber/motor unit?

A

Constant force production: shortening, or lengthening

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34
Q

What is the intact muscles in humans in Isotonic muscle fiber/motor unit?

A

Dynamic Concentric: Muscle force varies as muscle shortens to accommodate change in muscle length and/or joint angles as limb moves through ROM while moving a constant external load.
OR
Dynamic Eccentric: Same as above except muscle lengthens

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35
Q

What is the external work in intact muscle in humans in Isotonic muscle fiber/motor unit?

A

Positive: External Load can be overcome
OR
Negative: External load assist lengthening

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36
Q

What is the function of contraction in Isotonic muscle fiber/motor unit?

A

Acceleration
OR
Deceleration

37
Q

What is Isokinetic muscle fiber/motor unit?

A

Constant velocity of lengthening or shortening

38
Q

What is the Intact muscle in humans in Isokinetic muscle fiber/motor unit?

A

Isokinematic (Dynamic): Rate of limb displacement or joint rotation is constant. Velocity varies with joint angle.

39
Q

What is the external work in intact muscle in humans in Isokinetic muscle fiber/motor unit?

A

Can be positive or negative; External load can be overcome or can assist lengthening

40
Q

What is the Function of contraction in Isokinetic muscle fiber/motor unit?

A

Acceleration or Deceleration

41
Q

What is Isometric muscle fiber/motor unit?

A

Constant muscle length

42
Q

What is the intact muscle in humans in Isometric muscle fiber/motor unit?

A

Static: Limb displacement of joint rotation does not occur, little muscle fiber shortening occurs

43
Q

What is the external work in intact muscle in humans in Isometric muscle fiber/motor unit?

A

Zero: External load cannot be overcome

44
Q

What is the functional contraction in Isometric muscle fiber/motor unit?

A

Fixation

45
Q

What is muscle strength?

A

The force output of a contracting muscle or muscle group

-Strength is a measure of force production

46
Q

What is Anabolic and Catabolic in terms of Protein Balance?

A

Catabolic is protein BREAKDOWN
Anabolic is protein SYNTHESIS

47
Q

What is Hypertrophy?

A
  • The increase in myofibrillar volume
  • Fibers increase in cross-sectional area
  • Fibers increase in length

Increase in muscle size

48
Q

What is Hyperplasia?

A
  • The increase in the number of muscle fibers
  • Individual muscle fibers “Split”
49
Q

What is Myofibrillar Hypertrophy?

A
  • Proportion of the fiber composed of myofibrils either stay the same or increase = Myofibrillar Hypertrophy.
  • Most common hypertrophy response to training
50
Q

What is Blood Flow Restriction (BFR) Training?

A
  • Inflation of cuff to specified pressure to occlude venous return from muscle while maintaining arterial blood inflow to activate muscles
  • Low-loads (20-50% 1RM) performed to volitional failure or fatigue
  • Can be an effective means to elicit skeletal muscle hypertrophy without a high level of mechanical stress
51
Q

What is Sarcoplasmic Hypertrophy?

A
  • Increase in non-contractile elements
  • Sarcoplasm has expanded at a greater rate that the myofibril pool = Sarcoplasmic Hypertrophy
  • Thought to occur in more trained individuals
52
Q

What is Cell Swelling?

A
  • A muscle that is dehydrated does not undergo protein synthesis
  • Acute cell swelling increases protein synthesis and suppresses proteolysis
  • React to reinforce their structure to avoid apoptosis
  • Can be bought by both muscle damage and metabolic stress
53
Q

What are Repetitions?

A

The number of times a specific movement is repeated
- Specific to task/movement
- Predetermined ROM

54
Q

What are Sets?

A
  • A predetermined number of consecutive repetitions grouped together in a single bout.
  • Each set must be distinct, i.e. the trainee stops and takes a brief rest interval before starting another set
55
Q

How do Rest Intervals impact exercise?

A
  • Rest intervals between sets is an important variable that affects both acute responses and chronic adaptations to resistance exercise
  • It takes 2-3 minutes for the phosphagen stores to fully recover from a set of intense exercise
    –Rest intervals of 2-3 minutes are most affective for achieving the desired increases in muscle strength and hypertrophy
  • May vary from exercise intensity and training goals
56
Q

What is Volume?

A
  • Training volume is a summation of the total number of repetitions performed during a training session multiplied by the resistance used
  • Reflective of the duration of which muscles are being stressed
  • Sets x Reps x Load
    Ex: 3 sets x 6 reps x 225 lbs = 4050 lbs
57
Q

What is Frequency?

A

The number of exercise sessions per period of time
- Usually sessions per week
- Also consider number of times muscle groups exercised/week

Its also dependent of other training variables:
- Intensity
- Volume
- Pt goals
- Pt response to training

58
Q

In term of Exercise Intensity, what are some reasons to not test for a Rep Max.? (4)

A
  • Safety
  • Can disrupt training
    - Dont want to go to failure
  • Lack of motor skill
  • May not reflect training status
    - Testing itself is a training stimulus
    - Amount of load does not always correlate with effort
59
Q

What are alternative ways to assess intensity of Resistance Exercise?

A
  • Observational/bandwith
    -Velocity
    -Form Breakdown
  • Perceptual
    -Rate of Perceived Exertion (RPE)
    -Repetitions In Reserve (RIR)
60
Q

What is Rate of Perceived Exertion (RPE)?

A

RPE is determined by having the individual perform an exercise or task and give a rating on the effort required, on a 0-10 scale.
- 0 being extremely easy, while 10 being extremely hard

61
Q

What is Repetitions in Reserve (RIR)?

A

RIR involves asking the patient “How many more reps do you think you could do if you kept going?”.
- This also uses a 0-10 scale.
-10 or greater meaning little to no effort, 0 meaning maximum effort

62
Q

How to use Repetitions in Reserve (RIR) to progress a novice lifter? (0-1, 2-4, 5-9, 10+ RIR)

A
  • If the individual has 0-1 Reps. in reserve, Decrease the load
  • If the individual has 2-4 Reps. in reserve, Keep the load the same
  • If the individual has 5-9 Reps. in reserve, small load increase
  • If the individual has 10+ Reps. in reserve, large load increase (but use discretion)
63
Q

What are some exercise options an individual has? (4)

A
  • Manual
  • Mechanical
    -Constant vs. Variable (Free-weight vs machine)
  • Accommodating Resistance
    -Isokinetic, velocity controlled
  • Body weight resistance
64
Q

What are types of Mechanical Resistance? (3)

A
  • Free weights
    -Barbells, dumbells, kettlebells
  • Machines
    -Selectorized, functional selectorized (for freedom of ROM), and plate loaded
  • Elastic Resistance
    -Theraband, cords, and loops/mini loops
65
Q

Should there be an Exercise Order?
What is it more important for?
What are some methods used? (4)

A

Exercise order seems to be more important for development of strength/power
-Some evidence for hypertrophic benefit suggest working lagging muscles or muscle groups first in session

Some methods used:
- Upper/Lower body split (different days)
- Muscle group split (during workout)
- Multi-joint before single-joint
- Rotation of agonist - antagonist

66
Q

According to the ACSM Guidelines, what are trainable characteristics of Muscle Performance?

A
  • Strength
  • Local Muscular Endurance
  • Power
  • Hypertrophy
67
Q

According to the ACSM, What are the Rep Ranges for Strength?
What percent of 1RM?
Sets for Novice and Experience trainees?

A
  • High % of 1RM (80-100%)
  • 3-6 reps
  • High load, low volume

Optimal volume with vary based on experience
- 1-3 sets for novice
- 3-4 sets for experienced trainees

68
Q

According to the ACSM, what are the Rep Ranges for Local Muscular Endurance?
What percent of 1RM?
Reps/Frequency for Novice/Intermediate?
Reps/Frequency for Advanced?

A
  • Low % of 1RM
  • Low load, High volume

For Novice/Intermediate individuals:
- Light loads 10-15 reps for multiple sets
- 2-3 days/week

For Advanced:
- 10-25 reps for multiple sets
- 3-4 days/weeks

69
Q

According to the ACSM, what are the Rep Ranges for Power (Increase velocity)?
What percent of 1RM?
Sets/Reps for UE?
Sets/Reps for LE?

A
  • 0-60% of 1RM

For UE
- 1-3 sets at moderate load for 3-6 reps
For LE
- 3-6 sets at 0-60% 1RM for 1-6 reps

Rest should be enough to maintain explosive velocity

70
Q

According to the ACSM, what are the Rep Ranges for Power (Increase Force Production)?
1RM?
Rest?
Frequnecy?

A
  • Heavy loading/Higher intensity
    - 85-100% 1RM
  • Rest should be at least 2-3 min
  • Frequency can be higher if volume is low
  • Up to 5 days/week for advanced
71
Q

According to the ACSM, what are the Rep Ranges for Hypertrophy?
For Novice/Intermediate: Load (1RM), reps/sets, frequency?
For Advanced: Reps, 1RM, frequency?

A

For Novice/Intermediate:
- Moderate loading
- 70-85% 1RM
- 8-12 reps
- 1-3 sets
- Train main muscles groups at least 2x a week
- Caution for overtraining

For Advanced:
- Use a wide spectrum of rep ranges and loads
- 60-100% 1RM
- As high as 30 RM per set
- Higher training frequencies superior

72
Q

What is the Overload Principle?

A
  • If muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be applied
  • The muscle must be challenged to perform at a level greater than that to which it is accustomed
73
Q

What is Progressive Overload?

A
  • Progressive loading of muscle by manipulating, variables such as intensity, or volume of exercise over time
  • The amount of resistance applied to the muscle is incrementally and progressively increased
74
Q

What is Linear Progression?

A

The level of performance of an Individual increases over time

75
Q

When creating a training program for an Untrained Beginner, no experience, how must they start the program?

A
  • They start in the Familiarization Phase
    • They learn new movement patterns
  • Goal is motor control over performance
  • Time needed can vary from one session to several weeks
76
Q

What is Simple Linear Progression?

A

One variable at a time is manipulated
- Ideal for a novice trainee

77
Q

What is Periodization?

A

A necessary progress for more advanced trainees
- The Macromanagement of the training process with respect to time
- Goals
- Timelines
- Fitness phase

  • Often broken up into 3 basic phases:
    - Macrocycle: entire training period
    - Mesocycle: weeks to months
    - Microcycle: weekly phases
78
Q

What is the SAID Principle?

A

Specific Adaptation to Imposed Demands
- Training variables can be manipulated in specific ways to influence adaptations
- Training should match needs and goals

79
Q

What is Specific Training (Specificity)?

A
  • Adaptive effects of training, such as improvement of strength, power, and endurance, are highly SPECIFIC to the training method employed
  • Consider mode (type) and velocity of exercise as well as patient or limb position (joint angle) and the movement pattern during exercise

Training should be specific to the activity/sport performed, all training adaptations are specific to the stimulus applied

80
Q

What is Transferability of training?

A
  • Improved muscle strength will improve athletic performance
  • Consider requirements of task/sport.
    (Ex. Performance of a bicyclist can be improved with squats)
  • It is possible to simultaneously improve strength, power, endurance more easily in untrained people
  • Harder in trained individuals
81
Q

What is Cross-Training Effect?

A
  • Improvement in contralateral strength of an untrained limb
  • Can occur from an exercised lim to a non-exercised limb, contralateral
82
Q

What is Delayed Onset Muscle Soreness (DOMS)?

A

Soreness that generally becomes noticeable ~8 hours post-workout and peaks 48-72 hours later, times may vary
- Related to muscle fiber damage (However the amount of damage DOES NOT correlate to amount of soreness)
- High-Intensity Eccentric exercises known to be likely to cause DOMS
- DOMS decreases when a person performs the same exercise program on a consistent basis due to repeated bout affect

83
Q

Describe Detraining.

A

Use it or Lose it
- Decrease in muscle performance can occur in 2 week, as well as atrophy
- Fast twitch fibers are lost first
- Maintenance:
- Minimal but frequent volume of resistance exercise effective in preventing atrophy

84
Q

What is Individualization?

A

Considering the individuals current condition, trainability, and sport-specific and personal goals
- Age
- Social Factors
- Medical History
- Injury History
- Overall Health
- Goals
- Motivation

85
Q

What are some strategies for progressive overload?

A
  • Increase reps at given load
  • Change type of resistance
  • Increase volume of training over time
  • Increase frequency of training
  • Increase training density (increase volume but shorten duration)
  • Increase intensity of effort (RPE, RIR)
  • Change duration of repetitions (tempo/time under tension, velocity)
  • Use more challenging exercises (ROM, stability, unilateral vs bil, more complexity)
  • Use advanced training strategies (eccentric overload, drop sets, supersets)
86
Q

How do Males and Females compare in terms of resistance training?

A
  • Sedentary males and females can attain strength gains of 25-100% in a training program
  • Both respond similar in muscle cross-sectional area
  • Males tend to achieve greater absolute gains in hypertrophy
  • Females may be able to work at a higher training load
87
Q

What are the age factors for Older Trainees?

A
  • After age 40 we lose progressively more muscle mass
  • Regular resistance training reduces loss
  • Effective training for elderly needs:
    - Higher training dose
    - Higher Protein intake
88
Q

What are the age factors for Younger Trainees?

A
  • No real consensus on training younger children
  • Fears of growth plate injuries due to resistive training are unsupported
  • Resistance training can improve other health markers in children
  • Generally considered safe for preadolescent an older to participate in appropriate supervised programs

USA Term 2 (45 decks)

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