neuromuscular and musculoskeletal systems and exercises

Question 1

what is the functional unit of movement

Answer 1

the motor unit

Question 2

what are the steps in the stretch reflex

Answer 2

1. muscle spindle senses stretch
2. sensory neuron conducts action potential
3. sensory neuron synapse with alpha motor neuron and inter neuron
4. alpha motor neuron to quadriceps is stimuated while to hamstrings is inhibited
5. quads contract and the hamstrings relax

Question 3

what is an inverse stretch reflex

Answer 3

its a reflex relaxation of a muscle spindle in response to excess stretch or contraction of that ms

Question 4

neural pathway is divided into

Answer 4

stimulus and receptors

Question 5

types of muscle fibers

Answer 5

fast twitch and slow twitch

Question 6

what happens in resistance training

Answer 6

increases size
fiber type transitions
biomechanical improvements

Question 7

features of hypertrophy

Answer 7

muscle enlargement
increased cross sectional area
increased synthesis of actin and myosin and number of myofibrils
positive relation with strength

Question 8

in hyperplesia what is normally more in the body than the average person

Answer 8

fibers or motor units

Question 9

what is muscle atrophy and what are the types of muscle atrophy

Answer 9

this is the thining of a muscle

physiologic
pathologic
neurogenic

Question 10

what is physiologic atrophy

Answer 10

this is caused by drecraesed use of the muscle

it can be reversed with better exercise nutrition

Question 11

what type of atrophy is seen with aging, disease and starvation like cushings disease

Answer 11

pathologic atrophy

Question 12

what type of atrophy is the most severe and is as a result of nerve disease or injury that connects to the muscle and also occurs more suddenly

Answer 12

neurogenic

Question 13

factors affecting muscle strength

Answer 13

age
gender 
muscle fiber type
fiber arrangement
speed of contraction

Question 14

what is the maximal force that a muscle can generate

Answer 14

strength

Question 15

maximum force exerted as fast as possible

Answer 15

power

Question 16

what is endurance training

Answer 16

this is the ability of muscle to contract repeatedly over a sustained period of time

this applies to mostly
distance runners
ultra marathoners
rowing for long distance

Question 17

what is interval training

Answer 17

this is a type of training that involves alternating short bursts of HIIT and has a more than 85 perc heart with with slow recovery phase ,,about less than 5 min
do it not more than 1-2 sessions per week

Question 18

in interval training the anaerobic uses energy stored in…….. for,,,,,,,,

Answer 18

muscles

short bursts of activity

Question 19

what phase does the heart and lung work together to pay the oxygen debt and break down lactic acid

Answer 19

recovery phase

Question 20

what phase does the aerobic system use oxygen to convert stored carbohydrates to energy

Answer 20

recovery phase

Question 21

what happens at the physiological effects

Answer 21

@ the low end of training range

@ the high end of training range

Question 22

reasons to do interval training

Answer 22

weight loss
improve recovery HR
allows longer , harder to burn calories and fat

Question 23

how long does interval training last

Answer 23

8-10 mins

5 min cool down

Question 24

advantages of interval training

Answer 24

fitness performance increases 
improves aerobic fitness 
increases water capacity 
increases fat burn 
heart rate will be lower

Question 25

disadvantages of interval trainig

Answer 25

if performed too often it can lead to overtraining

Question 26

types of interval training

Answer 26

circuit training | cross fit

Question 27

why do we stimulate muscular adaptations through resistance training

Answer 27

for strength for muscle size for muscular endurance

Question 28

what are the short term effects on muscles

Answer 28

``` increased blood supply increased muscle temperature increased muscle pliability lactate micro tears doms ```

Question 29

long term effects of exercises on muscles

Answer 29

``` hypertrophy increased tendon and ligament stretch increase in number and size of the mitchondria increased in myoglobin stores increase in storage of glycogen increase storage of fat increased tolerance of lactate ```

Question 30

what training has been shown to promote a fast shift to slow shift in skeletal muscle fiber types

Answer 30

endurance and resistance training

Question 31

facts about exercise and muscle fatigue

Answer 31

its a decreased maximal effort production in response to contractile activity divided into central and peripheral components peripheral fatigue is produced by changes to the neuromuscular junction central fatigue originates from the cns

Question 32

exercises that improve brain health

Answer 32

aerobic enhances learning and memory stimulates neurogenesis improves brain vascular function and blood flow attenuates the mechanisms driving depression

Question 33

what diseases does exercise reduce

Answer 33

inflammation hypertension insulin resistance