Second 1/2 Flashcards
What are considered structural exercises?
Emphasize loading the spine directly or indirectly.
What are consider assistance exercises?
Assistance: recruit smaller muscles, uses one primary joint.
i.e. Abs, upper arm, neck, forearm
What is the recommended Order of resistance?
Power, core, assistance
Why would you ever reverse the order of resistance exercises?
Reversed: assistance. Core power
Power is the most fatiguing type of exercise and it can be dangerous if you do it at the end,
Which contraction type is the weakest?
Concentric contraction.
What is the most powerful contraction?
Eccentric contraction produces the most force.
How does velocity affect these contractions?
As force increases, velocity decreases.
Know the role of the muscle spindle, how do they function.
When muscle spindles are stimulated, the stretch reflex is stimulated, sending input to the spinal cord via, type Ia nerve fibers.
What two mechanical factors increase force for plyometric contraction?
- Stretch shortening cycle
2 stretch-reflex
What are the neurological factors that lead to an increase in force with resistance training and what is the role or the Golgi tendon organ?
Central adaptations: use the pathways, the better they are, adaptations of motor units. Increase frequency though training.
The Golgi tendon organ is less active, meaning less inhibition.
What is synchronization?
Motor units firing together
What is disinhibition?
Overriding inhibitory signals, more protection.
What is co-activation?
Muscles working together.
What is the time course for neurological and hypertrophic adaptations in strength with resistance training?
Neurological happen very fast, where hypertrophy occurs slower.
What is hypertrophy?
An acute response to exercise, muscle enlargement.