Week 6 (no week 5)

Question 1

Skeletal Muscle Organization

Answer 1

1. Muscles
2. Muscle fibers
3. myofibrils
4. myofilaments

Question 2

Types of myofilaments

Answer 2

Myosin - thick filament
Actin - thin filament

Question 3

Type 1 muscle fibers have high

Answer 3

fatigue resistance & endurance

Question 4

Type 2 muscle fibers have high

Answer 4

• nerve conduction velocity
• contraction speed
• power output
• force production

Question 5

All or nothing principle

Answer 5

motor units either contract fully or not at all

Question 6

Size principle

Answer 6

type 1 (slow) motor units are recruited first, when more power is needed type 2 motor units are recruited

Question 7

Hypertrophy definition

Answer 7

an increase in the size of muscle fibers

Question 8

Hyperplasia definition

Answer 8

an increase in the number of muscle fibres

Question 9

principle of specificity

Answer 9

training for strength and power will target type 2x fibres and hypertrophy will occur

Question 10

Isometric contraction

Answer 10

contraction with no change in muscle length

• external force is stopping the muscle from shortening
• velocity = 0

Question 11

Isotonic contraction

Answer 11

contraction where the tension in the muscle is constant (moving a constant mass like a barbell, dumbell)

Question 12

Isokinetic Contraction

Answer 12

contraction where the muscle shortens or lengthens at constant velocity

Question 13

Concentric contractions

Answer 13

when the muscle is contracting and shortening

Question 14

Eccentric contractions

Answer 14

contraction where the muscle is trying to shorten but the external force is causing the muscle to lengthen (gravity)

Question 15

Force-Length Relationship of human skeletal muscle

Answer 15

proteins must overlap & attach to eachother to produce force

too much or too little decreases force production

Question 16

Force-Velocty relationship

Answer 16

The faster a muscle shortens the less force it is capable of generating

Question 17

Eccentric contractions can

Answer 17

produce more force than during concentric contractions

Question 18

Power-Velocity relationship

Answer 18

Power = work/time
Power = force x velocity

therefor a more powerful person can move the same weight faster than a less powerful person

Question 19

Muscular Peak Power occurs at

Answer 19

30-35% of both max isometric force and max velocity

Question 20

As muscle temperature increases so does

Answer 20

the potential for a higher force output, therefor we should have a optimal warmup

Question 21

Leverage (Muscle Joint Torque)

Answer 21

Torque = force x moment arm
furthur distance form the hinge creates a larger torque = more leverage

Question 22

antagonist muscles produce

Answer 22

the opposite torque to its agonist muscle

Question 23

Any torque produced by the antagonist muscle will

Answer 23

reduce the effective torque of the agonist

• such as biceps and triceps with elbow flexion/extension

Question 24

Agonist definition

Answer 24

a muscle that causes the main motion of the movement

Question 25

Uni-articulate definition

Answer 25

a muscle that crosses one joint

Question 26

Bi-articulate definition

Answer 26

a muscle that crosses two joints

Question 27

Synergist definition

Answer 27

a muscle that assists another muscle to accomplish a movement

Question 28

Stabalizer definition

Answer 28

a muscle that contract with no significant movement to maintain sposture or fixate a joint

Question 29

Dynamic stabilizer definition

Answer 29

a bi-articulate that shortens at one joint and lengthens at an adjacent joint

Question 30

Antagonist stabilizer definition

Answer 30

contracts to negate a unwanted movement

Question 31

Functional Fitness definition

Answer 31

physical capacity to perform activities of daily living

Question 32

SAID principle

Answer 32

specific adaptation to imposed demands - optimal exercise benefit is achieved when movements and intensities most closely match demands of the task

Question 33

Fundamental Movement Patterns

Answer 33

Squat Hip Hinge Lunge Push Pull Rotation

Question 34

coaching movement skills

Answer 34

- verbal cues referring to body parts - people also learn through association of concepts

Question 35

Creating an optimal learning environment

Answer 35

- comfortabilitu - communicate why and the benefits - understand and accept mistakes - challenge client with variations to maintain focus

Question 36

Optimizing your instructions

Answer 36

- verbal or visual - always tell the client what you want them to do, dont use the word dont - demonstrate the movement

Question 37

Giving feedback

Answer 37

- be positive and specific - praise with technical pointers - give feedback once in a while

Question 38

Lambardo's paradox (SQUAT MISCONCEPTIONS)

Answer 38

when the quads and hamstrings contract at the same time even though they are antagonistic

Question 39

Misconceptions with the squat

Answer 39

- gravity causes hip & knee flexion, not contraction - rectus femoris/hamstrings/gastroc are dynamic stabilizers - hip and knee extensors are eccentrically contracting

Question 40

Valsalva Manoeuvre

Answer 40

- forced exhalation against a closed glottis - increases intra-abdominal pressure which stabilizes the spine - increased pressure increases health risks (CVD, hernias)

Question 41

The Valsalva Manoeuvre is possible to avoid at

Answer 41

- less than 80% of 1RM - novice lifters and those with CV health concerns should avoid -

Question 42

Invoking a VM under 3 seconds is

Answer 42

safe, healthy and will improve lifting performance