Scientific Foundations: Exercise Science Flashcards
What is a structural exercise?
Exercises that involve loading of the spine directly or indirectly and typically involve multiple muscle groups across several joints.
What hormone stimulates the catabolism of amino acids to carbohydrates?
Cortisol
What are exercises that load the spine and are typically compound movements?
Structural Exercises
What is the valsalva maneuver?
A breathing technique where the athlete takes a deep breath and holds it to create intra-abdominal pressure to stabilize the core and spine.
What technique has an athlete hold their breath to stabilize their core?
Valsalva Maneuver
What are forced repetitions?
Athlete performs additional repetitions past failure with the help of a spotter.
What method has an athlete perform repetitions past failure with the help of a spotter?
Forced Repetitions.
What is Metabolic Acidosis?
A condition characterized by a decrease in blood pH due to an accumulation of acid in the body, which can occur from increased production of metabolic acids like lactate or from conditions that reduce the body’s ability to remove or buffer acids.
What is A condition characterized by a decrease in blood pH due to an accumulation of acid in the body, which can occur from increased production of metabolic acids like lactate or from conditions that reduce the body’s ability to remove or buffer acids?
Metabolic Acidosis
What is Phosphorylation? How does this process play a role in energy production.
A biomechanical PROCESS that involves the addition of a phosphate group to a molecule being phosphorylated to form ATP.
Phosphorylation is the process that occurs in order to transform ADP to ATP by adding a phosphate group to ATP.
What biomechanical process adds a phophate group to a molecule?
Phosphorylation
What is NADH?
A coenzyme that plays crucial roles in metabolic pathways like glycolysis and the Krebs cycle by carrying electrons through the electron transport chain, where they are used to produce ATP aerobically.
What is the difference between a muscles origin and insertion? (Pg. 20)
Origin is the attachment site that is most proximal or closest to the center of the body. Insertion, on the other hand, is most distal or furthest away from the center of the body.
What is the Z-line (or Z-disc) in a sarcomere?
- Marks the boundaries of a single sarcomere
- Where thin Actin filaments attach
- Do not change length, but move closer together during contracts
Within the sarcomere, what part acts as a boundary and has the thin actin filaments connect to it and as the muscle contracts, they do not change in length but get closer to one another?
Z-line or Z-disc
What is the A-band (MYOSIN) in a sarcomere?
- The dark area that contains the entire length of the myosin thick filaments
- Where the thick filaments are found and also contain the area where the myosin thick filaments overlap with the actin thin filaments
- Length does not change during muscle contraction
Within the sarcomere, what section contains the entire myosin thick filament and does not change during muscle contraction? What else does this component alternate with throughout the myofibril?
A-Band; I-Band
What is the I-band? Does it change in length during muscle contraction?
- a lighter area that contains the actin thin filaments and none of the myosin thick filaments that can be found between A-bands
- YES - Changes in length as the muscle contracts because the myosin thick filaments are overlapping the actin filaments more and more, causing less space in the I-band.
What is the H-zone? Does it change length?
- The central part of the A band where there are ONLY myosin thick filaments and no crossover of actin thin filaments.
- YES - as the myosin pulls itself further into the actin filaments, the H zone shrinks during muscle contraction.
What is the M-line?
- Centerline of the H-zone
- Where the myosin heads anchor/connect
What parts of the sarcomere run horizontally? What parts run vertically?
Horizontal: A-band; I-band; H-zone; Myosin Thick Filaments; Actin Thin Filaments
Vertical: Z-line (Z-disc) and M-line
What parts of the Sarcomere change in length during muscle contraction? What parts stay the same? Why?
Change in length:
- I-Band: (section of only actin) Shortens because the myosin is pulling itself into the actin thin filaments
- H-zone: (section of only myosin) Shortens because the thin filaments are being pulled inward toward the M-line
- Distance between Z lines draws closer together as the sarcomere shortens
- Thin filaments move, although they dont change in length, as they slide past the myosin
Stays the same:
- A-band: Represents the length of myosin, which does not change during contraction.
- Myosin
- Actin: length of actin stays the same but the do move relative to the myosin as the myosin performs the power stroke to pull the thin filaments toward the M-line
- Z-line: runs vertical to mark the boundaries of the sarcomere, so the z line itself doesnt change in length but z lines do move closer together as the sarcomeres contract
- M-line: runs horizontal and perpendicular to the motion and contraction of the sarcomere, so it does not change in length.
What idea represents the relationship between motor unit twitch force and recruitment threshold where motor units are recruited based on their size, recruiting smaller units first and progressively larger units as the force production demands increase? (pg. 91)
The Size Principle
What is the size principle? (pg. 91)
Represents the relationship between motor unit twitch force and recruitment threshold.
Motor units are recruited first in order based on their size, recruiting smaller units first and progressively larger units as the force production demands increase.
What is sarcopenia? (pg. 148-149)
The common decreases seen in strength and muscle mass due to aging. Typically due to decreased activity.
What process describes the common decreases in strength and muscle mass due to aging, which is typically a result of decreased activity? (Pg. 148-149)
Sarcopenia
What is Osteopenia?
Decreases in bone mineral density and a precursor to osteoporosis?
What term describes a decline in bone mineral density and is a precursor to osteoporosis?
Osteopenia
What is Lactate dehydrogenase (LDH)? (pg. 90)
An enzyme involved in the anaerobic conversion of pyruvate to lactate
What does the sarcoplasmic reticulum release in response to the action potential? (pg. 7-8)
Calcium Ions
What do the calcium ions do once they are released from the sarcoplasmic reticulum to assist in muscle contraction? (pg. 7-8)
They bind with troponin sites, which triggers the tropomyosin rope around the actin to move and expose the sites along the actin where the myosin heads will connect and allow for movement as the myosin pulls the actin.
Does the erector spinae act as a stabilizer, synergist, or antagonist in the RDL? (pg. 391)
Synergist (assistant)
Which energy system focuses on the breakdown of carbs to resynthesize ATP? (pg. 46)
Glycolysis
Can glycolysis be performed aerobically, anaerobically, or both?
Both aerobically and anaerobically
In response to mechanical loading, what migrates to the bone surface to begin bone modeling? (pg. 97)
osteoblasts
What are osteoblasts? What triggers them to activate? What is the result?
Specialized cells responsible for new bone formation. They synthesize and secrete bone matrix, a collagen-rich substance that eventually mineralizes into new bone tissue.
When bones are subject to mechanical stress, osteoblasts are activated and stimulated to build new bone which increases bone density and strength.
What is “bone matrix”?
The intercellular substance of bone tissue, consists of mainly collagen fibers and ground substance that eventually becomes mineralized with calcium phosphate to form the hard, dense tissue known as bone.
What is Trabecular Bone? What are other names for this bone type? Where can it be found?
- Cancellous or Spongy bone
- Characterized by porous, honeycomb structure
- found at the ends of long bones and inside the vertebrae
What is Cortical Bone?
- Compact bone
- Dense, hard outer layer of bone that provides most of the structural support and protection for the body
- makes up the shafts of long bones and outer later of other bones
What is overtraining syndrome? What are some of the side effects? (pg. 107)
- a “prolonged maladaptation” not only of the athlete, but also of several biological, neurochemical, and hormonal regulation mechanisms due to excessive training load and inadequate recovery.
- Effects: persistent fatigue, hormonal imbalances, mood changes, and continuous decline in performance
What is non-functional overreaching (NFOR)? (pg. 107)
When intensity and volume exceed the athlete’s recovery capacity over an extended period
What is “Overreaching” or “Functional Overreaching” (FOR)? (pg. 107)
When an athlete undertakes excessive training that leads to short term decrements in performance.
A strategy used in exercise programs to stimulate rapid performance enhancements, although may cause some temporary fatigue and performance declines.
What are the two types of overtraining symptom (OTS)? What are some symptoms of each? Which typically comes first and who does it tend to effect?(pg. 107-108)
1: Sympathetic Overtraining Syndrome: Includes sympathetic nervous system (fight or flight) activity at rest
side effects: restlessness, irritability, increased HR and BP, insomnia, decreased appetite and weight, reduced performance despite high motivation
2: Parasympathetic Overtraining Syndrome: increased activity of the parasympathetic nervous system (rest and digest)
side effects: chronic fatigue, depression and lack of motivation, bradycardia, reduced performance
Usually sympathetic overtraining comes first and typically effects younger athletes who train for speed and power
What planes of motion can the glenohumeral and acetabulofemoral joints move through? (pg. 25-27)
all three planes of motion: sagittal, transverse, and frontal
What is the primary muscle action of the gastronemius? (2 actions) (Pg. 27)
1: Plantarflexion (directly)
2: Knee flexion (indirectly)
What are the 3 layers of connective tissue in muscle and what parts of muscle do they cover? (pg. 3-5)
Epimysium: Outermost layer surrounding the entire skeletal muscle
Perimysium: surrounds each fascicles, which are a group or bundle of muscle fibers
Endomysium (end): the inner-most layer that surrounds individual muscle fibers or cells, which are essentially groups of myofibrils and sarcoplasm.
What two important proprioceptors should be considered during stretching and why? (pg. 323)
1: Muscle Spindles and Golgi Tendon Organs (GTO’s)
2: Muscle Spindles: These proprioceptors monitor changes in muscle length
GTO’s: a mechanoreceptor that is sensitive to muscle tension and causes muscles to relax when stimulated
What is autogenic inhibition? (pg. 323)
- A protective reflex triggered by the GTO that occurs in a muscle that is experiencing increased tension that causes relaxation of the muscle to prevent injury.
What is the ideal performance state? What are some of the signs of this state in an athlete? (Pg. 156)
Definition: Sometimes referred to as “the zone” which is the ultimate cognitive goal of every athlete during competition and is marked by psychological and physiological efficiency
Signs:
- absence of fear
- Performance not being analyzed
- Super focused on the task at hand
- Actions feel effortless
- increased sense of personal control
- Time seems to slow down
What is the lactate threshold? (pg. 51)
- the intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed.
- Threshold can increase and improve with training
- typically measured in VO2 max
What is the typical lactate threshold for 1: Untrained Individuals; 2: Moderately Trained Individuals; 3: Trained Athletes; 4: Elite Endurance Athletes? (Pg. 51)
1: Untrained Individuals - 50-60% of VO2 max (Maximal Oxygen Uptake)
2: Moderately Trained Individuals - 60-70% of VO2 Max
3: Trained Athletes - 70-80% of VO2 Max
4: Elite Endurance Athletes - 80-90% of VO2 max
What are characteristics of Type 1 muscle fibers? (pg. 9)
Efficient, Fatigue-resistant, relaxes slowly
What is the most common knee injury in resistance training and what typically causes it? (pg. 40)
tendonitis to the tissues of the patella and surrounding it. typically from too much volume and intensity without proper progression
What is the Series Elastic Component (SEC)? (pg 472-473)
part of the mechanical model that consists of mostly tendons with some muscular components and stores elastic energy as it is stored like a spring and releases energy into the concentric phase of the movement if it is performed immediately after the eccentric.
What is the Stretch Reflex? (pg. 472)
the body’s involuntary response to an external stimulus that stretches the muscles which is primarily composed of muscle spindle activity and causes a muscle to contract in response to a sudden stretch which has protective and performance implications