Week 7 - Resistance & Core Training Flashcards
Define resistance training
Working skeletal muscles vs a load over a short period of time when we repeat that at sufficient freq.
What % of growth in strength might a novice expect after resistance training
40%
What % of growth in strength might an athlete expect after resistance training
2%
Define a sarcomere
Contractile unit of muscle
Which is the thick filament
Myosin
Actin
Thin filaments
On which troponin + tropomyosin can be found
Tropomyosin
Covers actins AS = Preventing contraction.
— Each has a Ca2+ binding mol. Attached to it called troponin.
What is a tropomyosin complex made of
Troponin T
Troponin C
Troponin I
Muscular contraction
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.
Henneman’s Size Principle
Fibres are recruited in order of size.
Slow twitch / Type 1 fibres 1st.
Moving towards type 2 as demand ⬆️
On the force velocity curve, what type of contraction happens at a velocity of 0
Isometric contraction
On the force velocity curve, what does faster velocity mean
Less force. — Due to less time to form cross bridges.
On the force velocity curve, why does the muscle lengthen on the left side of the graph?
Left side of graph = When load applied is greater than the isometric strength. = Fibre begins to lengthen.
On the force velocity curve, what does it mean if load is high
Velocity will ⬆️, so does the force in terms of a lengthening contraction.
== Due to elastic comp. w/in musculature.
What is the graph called that displays length tension relationship in the muscle
Active Tension Curve
Left side of active tension curve / length tension relationship
Muscle that’s too short.
= nowhere for sliding filaments to go because Z lines have been compacted.
Right side of active tension curve / length tension relationship
Muscle that’s too long
= Not seeing myosin + actin overlap to allow cross bridges to form.
Middle of active tension curve / length tension relationship
Normal resting length of muscle (middle) = Due to having biggest ability to form cross bridges to prod. Force or tension.
Muscular adapt from resistance training
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.
What is hyperplasia
⬆️ no. of fibres
Neural adapt from resistance training
⬆️ 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.
Core strength
Ability of core muscles to generate + maintain force.
Core stability
Ability of passive + active stabilisers in the lumbopelvic region to maintain appropriate trunk + hip posture, balance + control during both static + dynamic movement.
What are the functions of the core
Locomotion (straight-line + multidirectional)
Standing
List the abdominal muscles
Rectus abdominus
External obliques
Internal oblique
Transverse abdominus
List the hip muscles
Gluteus Maximus
Gluteus Medius
Psoas
Iliac
List the spine muscles
Quadratus lumborum
Latissimus dorsi
What are the 3 groups under the erector spinea group
Longissimus
Spinalis
Iliocostalis
Ways to assess the core
Prone lumbar extension - More isometric
Straight leg lower
Abdominal control
Med ball throw - More for distance
CORE ASSESMENT
Prone Lumbar extension
Working on erector spinae group.
Lie on edge of table at 30 degrees for as long as posssible.
CORE ASSESMENT
Straight leg lower
Supine, knees in extension, hips to 90 degrees + down.
Hip angle is measured w/ goniometer.
CORE ASSESMENT
Abdominal control
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.
