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25 Cards in this Set
- Front
- Back
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Sarcolemma
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celluar membrane encloses the celluar contents of muscle
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Sarcomere
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Smallest contractile unit of muscle cell. Composed of two types of muscle protein: actin & myosin.
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Name two major principles that describe muscle contraction
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Sliding filament theory
All-or-none principle |
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Sliding Filament Theory
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Describes th events tht occur btwn actin and myosin filaments during contraction and relaxation.
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All or none principle
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Nerve impulse that applies to muscle cell regardless of its strength causes saromemre to contract maximally or not at all.
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Motor Unit
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a motor unit is a single motor neuron plus all the muscle fibers to which it connects
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Isometric\Static Contractions
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Muscle maintains constant length No change in joint position.
Isometric training produces significant improvements in muscular strength. But limited to specific joint angles. Great for use in physical rehabilitation. Has been associated with short term elevations in blood pressure. |
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*Describe Ligaments
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Fibrous connective tissues that connect bone to bone
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Explain the purpose for Tendons
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Tendons connect muscles to bones
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Explain principle of Overload
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Greater than normal physical demand is placed on the muscle.
75% to 90% of 1 repetition for improving strength. this can also b accomplished by increase resistance (more weights, more reps, more sets) |
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Fleck SJ, Kramer WJ
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Desiging Resistance Training Programs
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Name the 6 classes of Nutrients
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Fats, Carbs, Proteins, vitamins, minerals, water.
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What is metabolic rate
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the amount of energy used in a given unit of time
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What is the max protein that body can use to build tissues
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0.8 adults, 1.5 grams (for athletes) of protein per kilogram of body weight. Protein is excess of this amount will be Stored as fat or burned and energy. Neither is desired. Can cause dehydration.
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What formula for converting pounds into kgs?
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To convert your body weight into kg, simply divide your weight in lb by 2.2.
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PROTEIN is available in varying amounts in different kinds of foods. A 1 cup serving of milk is equal to 8 g of protein and an 8 oz. portion of yogurt provides 11 g of protein. 1 cup serving of dry beans or legumes is equal to 16 g of protein. One medium egg, 1/4 cup of tuna and 2 tbsp of peanut butter provide 7 g of protein.
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On average, a 3 oz. piece of meat, poultry, fish or tofu contains 21 g of protein
Grain products such as whole grain bread, cereal, pasta, nuts, seeds and even some vegetables contain approximately 2 g of protein per serving. |
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Define Calorie (kilocalories used to mean same thing)
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Amount of energy it takes to raise the temp of 1 gram of H2o 1 degree Clesius
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**Blood\sugar levels reach its peak apprx.1 hr aftr meals
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Blood\sugar drops back to befor meal level aprox 2hrs aftr. Could result in low blood sugar level
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NAME DIFFERENT TYPE CARBS AND EXPLAIN CHARACTERISTICS
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SIMPLE
COMPLEX SOME ARE SOLUBLE\SOME ARE NOT. |
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name a simple sugar (basic form of carb energy )
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glucose
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Name a complex carb that your body makes
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Glycogen
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Carbs preferred fuel\enery source for the body
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People should consume throughout the day 55%-65 of total calories carbs.
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Blood sugar reaches its peak 1 hr aftr meal. Is back to premeal levels in 2 hrs aftr.
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meal frequency every 3 hrs.
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Athletes should consume btwn 6-9 grams of carbs per kilogram of body wt.
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Fat. no more than 25-35% of total daily calories from fat.
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Fat is the carrier of vitamins A,D,E,K
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Minerals calcium, phophorus, iron,zinc, magnesium.
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