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KINS 1103 > Musculoskeletal > Flashcards

Musculoskeletal Flashcards

1
Q

what is mobility?

A

ability to move without restriction

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2
Q

what are joint capsules?

A

semi-elastic structures that give joints strength and stability but limit movement

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3
Q

what is collagen?

A

white fibres that provide structure and support

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4
Q

what is elastin?

A

yellow fibres that are elastic and flexible

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5
Q

what is titin?

A

muscle filaments with elastic properties

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6
Q

what are 5 factors that affect flexibility?

A
  1. age
  2. gender
  3. activity level
  4. temperature
  5. muscle bulk
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7
Q

what is the connective tissue structure when our muscles are relaxed?

A

connective tissue has a wavelike structure

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8
Q

what is the connective tissue structure when our muscles are stretched?

A

wave-like structure of connective tissue during resting state straightens when stretched

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9
Q

what is the connective tissue structure when our muscles are stretched for a long period of time?

A

connective tissue lengthens after being stretched straight

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10
Q

what is optimal length?

A
  • when the maximum number of cross-bridges form
  • zone of overlap goes from H zone to end of thick filament
  • when maximal tension can be produced
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11
Q

what are 3 factors that regulate muscle force, varying from contraction to contraction?

A
  1. length (length-tension relationship)
  2. stimulation frequency
  3. # muscle fibres recruited
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12
Q

what are 2 factors that regulate muscle force?

A
  1. metabolic properties

2. fatigability

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13
Q

what is muscle fatigue?

A

the inability to maintain force of contraction after prolonged activity

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14
Q

what 4 things causes muscle fatigue?

A
  1. inadequate release of calcium for SR
  2. depletion of creatine phosphate, oxygen, and nutrients
  3. build up of lactic acid and ADP
  4. insufficient release of ACh and neuromuscular junction
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15
Q

what is the function of stretch receptors?

A
  • controls muscle length

- if muscle is stretched, receptors send message to spinal cord, which sends signal to muscle to contract

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16
Q

what is the amortization phase?

A

primary 1a afferent nerves synapse with alpha motor neuron

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17
Q

what is the difference between golgi tendon organs and spindles?

A

golgi tendon organs are more sensitive to tension generated by muscle contraction

  • spindles are length and velocity sensors
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18
Q

what are 6 benefits of flexibility and stretching exercises?

A
  1. temporary relief of aches, pains and muscle cramps
  2. improved body position and strength for sports
  3. relaxation
  4. enhance postural stability and balance
  5. may improve and maintain joint health
  6. may help prevent low back pain and injuries
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19
Q

how can you apply the FITT program to develop flexibility?

A

Frequency: how often to stretch

Intensity: how far to stretch

Time: how long to stretch

Type: which stretching exercises to perform

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20
Q

how long should you hold a stretch for? how long should you rest in between stretches? how many reps should you do?

A

HOLD

  • 10 to 30 seconds
  • 30 to 60 seconds in the elderly

REST
- 30 to 60 seconds

REPS
- at least 4 reps of each exercise

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21
Q

what is passive stretching?

A

muscles are stretched by force applied by an outside source

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22
Q

what is active stretching?

A

muscles are stretched by a contraction of opposing muscles

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23
Q

what is isometric stretching?

A

contracting without movement, against resistance

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24
Q

what is static stretching?

A

slowly stretching a muscle and holding the stretched position

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25
Q

what is ballistic stretching or bouncing?

A

suddenly stretching muscle through bouncing or swinging, using momentum

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26
Q

what is proprioceptive neuromuscular facilitation (PNF)?

A

technique of combining passive and isometric stretching in order to achieve maximum static flexibility

27
Q

how can you apply the FITT program to static stretch training?

A

FREQUENCY

  • 5 to 7 days/week
  • 2 to 3 days minimum

INTENSITY
- point of mild discomfort, mild tension

TIME

  • 2 to 4 reps
  • hold for 10 to 30 seconds

TYPE
- joint/muscle specific

28
Q

how can you apply the FITT program to dynamic stretch training?

A

TIME

  • 5 to 7 days/week
  • 2 to 3 days minimum

INTENSITY
- mild tension

TIME

  • 8 to 12 reps
  • 1 to 2 sets
  • 1 minute

TYPE
- joint/muscle specific

29
Q

what are the 6 steps of proprioceptive neuromuscular facilitation (technique 1)?

A

hold - relax = contract - relax

  1. muscle group is passively stretched
  2. muscle contracts isometrically against resistance while in stretched position for 7 to 15 seconds
  3. muscle is relaxed for 2 to 3 seconds
  4. muscle group is passively stretched again for 10 to 15 seconds, increasing ROM
  5. relax muscle for 20 seconds before performing another PNF technique
  6. repeat 3 to 4 times
30
Q

what are the 5 steps of proprioceptive neuromuscular facilitation (technique 2)?

A

contract-relax-antagonist contract (CRAC)

  1. muscle group is passively stretched
  2. stretched muscle is isometrically contracted (at 20-75% max voluntary contraction) for 7 to 15 seconds
  3. muscle is relaxed while antagonist immediately performs isometric contraction for 7 to 15 seconds
  4. muscles are relaxed for 20 seconds before performing another PNF technique
  5. repeat 2 to 3 times
31
Q

what is autogenic inhibition?

A

when agonist contracts, antagonist is forced to flex and stretch further

32
Q

what are muscles made of?

A

muscle fibres (cells) connected in bundles

33
Q

what are muscle fibres made of?

A

many myofibrils

34
Q

what is hypertrophy?

A

an increase in size of muscle fibres

35
Q

what is the function of strength training?

A

to increase number of myofibrils and zine of muscle fibres

36
Q

what are 6 characteristics of aerobic muscles?

A
  1. type I fibres
  2. slow twitch, slow oxidative
  3. low demand for ATP
  4. slow ATP production
  5. slow contraction
  6. endurance sports (marathon)
37
Q

what are 6 characteristics of glycolytic muscles?

A
  1. type IIa fibres
  2. fast oxidative glycolytic
  3. demand for ATP
  4. fast ATP production
  5. fast contraction
  6. endurance and power sports (basketball)
38
Q

what are 6 characteristics of alactic muscles?

A
  1. type IIb fibres
  2. fast twitch, fast glycolytic
  3. high demand for ATP
  4. fast ATP production
  5. very fast contractions
  6. power sports (weight lifting)
39
Q

if strength is your goal: what should your load, repetition, and rest time be?

A

LOAD: > 85%

REPS: < 6

REST: 2 to 5 minutes

40
Q

if power single effort is your goal: what should your load, repetition, and rest be?

A

LOAD: 80 to 90%

REPS: 1 to 2 reps

REST: 2 to 5 minutes

41
Q

if power multiple effort is your goal: what should your load, repetition, and rest be?

A

LOAD: 75 to 85%

REPS: 3 to 5 reps

REST: 2 to 5 minutes

42
Q

if hypertrophy is your goal: what should your load, repetition, and rest be?

A

LOAD: 67 to 85%

REPS: 6 to 12

REST: 30 seconds to 1.5 minutes

43
Q

if muscular endurance is your goal: what should your load, repetition, and rest be?

A

LOAD: < 67%

REPS: > 12

REST: < 30 seconds

44
Q

what are 5 physiological effects of strength training?

A
  1. increased muscle mass and size of muscle fibres
  2. increased utilization and coordination of motor units
  3. increased strength of tendons, ligaments, and bones
  4. increased storage of fuel in blood supply to muscles
  5. improvements in blood-fat levels and biochemical processes
45
Q

how is muscular strength assessed?

A

determining repetition maximum (1 RM)

46
Q

what is your 1 repetition maximum (RM)?

A

the maximum resistance that can be lifted once

47
Q

how is muscular endurance assessed?

A

counting max number of repetitions or maximum amount of time a person can hold a muscular contraction

48
Q

what are the numerical protocols for testing 1RM?

A
  • 3 reps at 405, 50% and 60%
  • 2 reps at 70% and 80%
  • 1 rep at 85%, 90% and 95%
49
Q

what is the protocol for testing beginners 1 RM?

A

only go up to 1 rep at 90% with rest for 3 minutes

50
Q

what are the NSCA guidelines prior to plyometric training?

A

LOWER BODY:

  • squat 1.5x body weight
  • be < 220 lbs

UPPER BODY:

  • bench press body weight
  • perform 5 clap push ups in a row
51
Q

what is static (isometric) exercise?

A

muscle contraction without change in length of muscle

52
Q

what is dynamic (isotonic) exercise?

A

muscle contraction with change in length of muscle

53
Q

what is concentric contraction?

A
  • shortening, lifting
  • muscle applies force as it shortens
  • stimulates increased HGH secretion
54
Q

what is eccentric contraction?

A
  • lengthening, lowering
  • muscle applies force as it lengthens
  • increased muscular trauma
55
Q

what is constant resistance?

A

constant load throughout joint’s ROM

56
Q

what is variable resistance?

A

changing load to provide maximal resistance throughout joint’s ROM

57
Q

what is eccentric loading?

A

placing load on muscle as it lengthens

58
Q

what is plyometrics?

A

sudden eccentric loading and stretching followed by concentric contraction

59
Q

what is speed loading?

A

moving a load as rapidly as possible

60
Q

what is isokinetic exercise?

A

exerting force at constant speed against equal force

61
Q

what is the difference between using exercise machines versus free weights?

A

EXERCISE MACHINES:

  • safer
  • more convenient
  • easy to use
  • more motor units fired = greater strength gains?

FREE WEIGHTS:

  • requires more care, balance, and coordination
  • strength transfers to daily activities
  • less motor units recruited
62
Q

how do you apply the FITT principle to a weight training program?

A

Frequency: days per week

Intensity: amount of resistance (tempo)

Time: number of reps, set, and rest

Type: strength training exercises for all major muscle groups

63
Q

what is the function of the valsalva maneuver?

A
  • to maximize intra-abdominal pressure during strength training
  • provides optimal support for spine, makes you stronger structurally
64
Q

what is the valsalva maneuver?

A
  • breathe deeply (70% of max) and hold breathe throughout rep
  • exhale only when you complete rep

KINS 1103 (8 decks)

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