Week 7 - Resistance & Core Training

Question 1

Define resistance training

Answer 1

Working skeletal muscles vs a load over a short period of time when we repeat that at sufficient freq.

Question 2

What % of growth in strength might a novice expect after resistance training

Answer 2

40%

Question 3

What % of growth in strength might an athlete expect after resistance training

Answer 3

2%

Question 4

Define a sarcomere

Answer 4

Contractile unit of muscle

Question 5

Which is the thick filament

Answer 5

Myosin

Question 6

Actin

Answer 6

Thin filaments

On which troponin + tropomyosin can be found

Question 7

Tropomyosin

Answer 7

Covers actins AS = Preventing contraction.

— Each has a Ca2+ binding mol. Attached to it called troponin.

Question 8

What is a tropomyosin complex made of

Answer 8

Troponin T

Troponin C

Troponin I

Question 9

Muscular contraction

Answer 9

AP activated, Ca2+ release from SR.

Ca2+ floods into sarcoplasm where it binds to troponin complex. — Binding onto troponin C, acting on I then translocating to T.

== Allows tropomyosin protein to move + expose myosin head binding site.

Cross bridge has detached, allowing ATP to bind to myosin head where ATPase enzyme hydrolyses ATP to ADP.

== Energy released “cocks” the myosin head. 
== Pointing away from M line into an extended high energy position. BUT, ADP + Pi are still attached. 

Cocked myosin head binds to AS on actin mol. = Crossbridge.

Pi Is released = allowing bond to become stronger.

Myosin head then releases ADP which bends the myosin head. == POWER STROKE = Shortening the muscle.

Question 10

Henneman’s Size Principle

Answer 10

Fibres are recruited in order of size.

Slow twitch / Type 1 fibres 1st.
Moving towards type 2 as demand ⬆️

Question 11

On the force velocity curve, what type of contraction happens at a velocity of 0

Answer 11

Isometric contraction

Question 12

On the force velocity curve, what does faster velocity mean

Answer 12

Less force. — Due to less time to form cross bridges.

Question 13

On the force velocity curve, why does the muscle lengthen on the left side of the graph?

Answer 13

Left side of graph = When load applied is greater than the isometric strength. = Fibre begins to lengthen.

Question 14

On the force velocity curve, what does it mean if load is high

Answer 14

Velocity will ⬆️, so does the force in terms of a lengthening contraction.
== Due to elastic comp. w/in musculature.

Question 15

What is the graph called that displays length tension relationship in the muscle

Answer 15

Active Tension Curve

Question 16

Left side of active tension curve / length tension relationship

Answer 16

Muscle that’s too short.

= nowhere for sliding filaments to go because Z lines have been compacted.

Question 17

Right side of active tension curve / length tension relationship

Answer 17

Muscle that’s too long

= Not seeing myosin + actin overlap to allow cross bridges to form.

Question 18

Middle of active tension curve / length tension relationship

Answer 18

Normal resting length of muscle (middle) = Due to having biggest ability to form cross bridges to prod. Force or tension.

Question 19

Muscular adapt from resistance training

Answer 19

Hypertrophy = ⬆️ fibre size

Hyperplasia (less common in humans)

Fibre type transitions — Type 2b to Type 2a. — Due to wanting to produce more force over time rather than pure speed.

Question 20

What is hyperplasia

Answer 20

⬆️ no. of fibres

Question 21

Neural adapt from resistance training

Answer 21

⬆️ signals from brain to muscle a.k.a neural drive

Faster signals

⬆️ recruitment, firing rate + synch. Of contractile elements

Change in reflex circuity - known as muscle spindles or Golgi tendon organs.

Question 22

Core strength

Answer 22

Ability of core muscles to generate + maintain force.

Question 23

Core stability

Answer 23

Ability of passive + active stabilisers in the lumbopelvic region to maintain appropriate trunk + hip posture, balance + control during both static + dynamic movement.

Question 24

What are the functions of the core

Answer 24

Locomotion (straight-line + multidirectional)

Standing

Question 25

List the abdominal muscles

Answer 25

Rectus abdominus

External obliques

Internal oblique

Transverse abdominus

Question 26

List the hip muscles

Answer 26

Gluteus Maximus

Gluteus Medius

Psoas

Iliac

Question 27

List the spine muscles

Answer 27

Quadratus lumborum

Latissimus dorsi

Question 28

What are the 3 groups under the erector spinea group

Answer 28

Longissimus

Spinalis

Iliocostalis

Question 29

Ways to assess the core

Answer 29

Prone lumbar extension - More isometric

Straight leg lower

Abdominal control

Med ball throw - More for distance

Question 30

CORE ASSESMENT

Prone Lumbar extension

Answer 30

Working on erector spinae group.

Lie on edge of table at 30 degrees for as long as posssible.

Question 31

CORE ASSESMENT

Straight leg lower

Answer 31

Supine, knees in extension, hips to 90 degrees + down.

Hip angle is measured w/ goniometer.

Question 32

CORE ASSESMENT

Abdominal control

Answer 32

Supine w/ knees + hips in 90 degrees.

BP cuff placed under lumbar spine (L4-L5) + raised to 40mmHg.

Perform drawing in manoeuvre + lower legs until pressure decr.