Cscs Chapter - 4

Front 1

osteoblasts

Back 1

-bone cells
-# move to surface experiencing strain

* begin bone modeling by secreting collagen, which deposits in between bone cells, increasing strength
* form a bone matrix - added proteing become calcium phosphate crustals

Front 2

periosteum

Back 2

outer layer of bone, where new bone formation happens

Front 3

trabecular bone

Back 3

spongy
# responds more quickly to stimuli

* bones of vertebral column are 70% trabecular
* in long bones trabecular bone only found in ends marrow cavities
o new deposits happen after 8-12 weeks of loading

Front 4

cotical bone

Back 4

compact

Front 5

Minimal Essential Strain (MES)

Back 5

# - minimun stress to produce new bone
* thought to be 1/10 force to break a bone

Front 6

osteogenic stimuli

Back 6

# things that stimulate new bone growth
# choose to elicit maximal growth
# exercises should involve many muscle groups in one exercise, direct force vectors through spine and hips, and allow greater absolute loads to be used
* structural exercises
# olifts over leg extersion example

Front 7

progressive overload

Back 7

* progressively placing greater than normal demands on the exercising musculature
* stress fracture - load increses to quickly before bone has become more dense
* Young bone is more responsive to osteogenic stimuli
o should train peak bone mass at an early age

Front 8

magnitude of load

Back 8

# (intensity)

* greater the load, greater the stimulus for bone growth

Front 9

rate of loading

Back 9

# (speed) of loading

* higher rate of contraction (high power output), enhances stimulus

Front 10

Mech. Loading from Aerobic exercise

Back 10

* exercises that most increase bone density are high intensity
o rowing, runniing, stair climbing, running with weight vests
o must be more intenste than daily activities

Front 11

hypertrophy

Back 11

# - muscular enlargement that results from resistance training

* incerase in cross sectional area of existing fibers
* increase in the synthesis of contractile proteins actin and mosin
* increase in the number of myofibrils in a muscle
* new are added to external layers of myofibrils...increase in diameter

Front 12

Hyperplasia

Back 12

- longitudinal fiber splitting... increase in number of fibers

Front 13

training for strength

Back 13

* high resistance, nearl maximal muscle contractions, small number of reps, full recovery period between sets
* elicits increase in muscle cross sectional area
o primarily type II fibers faster than type I
* biochemical changes
o increase in muscle glycogen, creatine phosphate, and ATP substrate stores
o myokinase andand creatine kinase activity increases

Front 14

Training for muscle size

Back 14

* moderate loads for more reps... heavy enough to elicit concentric or eccentric contraction failure (inability of the muscle to shorter or lengthen under control) in 6-12 reps
* rest is short to moderate
* many sets that focus on same muscle groups
* larger ammount of collagen and other noncontractile CT... contribute to size increase
* lower percentage type 2 fibers than found in other anerobic athletes
o larger number and size of type I

Front 15

training for muscular endurance

Back 15

* sub max muscle contractions extended over a large number of reps with little recovery
* reduces concentration of glycolytic enzymes, can reduce overall muscle size
* selective type I fiber hypertrophy, different than in bodybuilding
* may be a conversion of type IIb fibers into type IIa (IIa having a higher oxidative capacity than IIb)
* increase in size and number of mitochondria, greater myoglobin contents

Front 16

fascia

Back 16

CT that surrounds and separates different levels of organization within skeletal muscle

Front 17

endomysium

Back 17

surrounds individual muscle fiber - anchor muscle cell to extracellular matrix proteins between muscle cells

Front 18

perimysium

Back 18

connects muscle fibers together into bundles... called fasiculi

Front 19

epimysium

Back 19

surrounds entire muslce, bids fasiculi together

Front 20

dense CT

Back 20

# consisting of cells in a firm matrix

* can withstand considerable force
* provides a smooth articulating surface at the interface of bones in a joint
* acts as a shock absorber
* aid in attachment of muscle to skeleton

# lacks own blood supply
* chondrocytes (produce cartilage cells) must depend on diffusion of oxygen and sutrients from synovial fluid

Front 21

hyaline cartilage

Back 21

# ound on articulating surfaces of bone (articular cartilage)

* fibers perpendicular to articulating surface
* ground substance - gel material in cartilage matrix
o made of glycoaminoglycans - large carbs
o and proteoglycans - carb-protein
+ act as spring

Front 22

fibrous

Back 22

tough form of cartilage found in intervertebral discs and where tendons attach to bone