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63 Cards in this Set

  • Front
  • Back

What are the major muscles and muscle groups? Name at least 11.

Chest, Back, Shoulders, Triceps, Biceps, Forearms, Quads, Hams, Calves, Abs, Traps
What structures compose a sarcomere (3 major components)?
Myosin Filament (Head, tail, backbone), Actin Filament (Tropomyosin, Troponin), M-Line, Z-Line
What occurs during the sliding filament theory of muscle action?
Actin filaments at each end of the sarcomere slide inward on myosin filaments, pulling the Z-Lines toward the center of the sarcomere and thus shortening the muscle fiber
What are the 3 different types of muscle actions?
(1) Concentric-muscle shortens because the contractile force is greater than the resistive force
(2) Eccentric-muscle lengthens because the contractive force is less than the resistive force (lower of weights)
(3)Isometric-muscle length does not change because the contractile and resistive force are equal
What are the 8 factors that affect the production of force within a muscle?
Neural control, muscle cross-sectional area, muscle fiber arrangement, muscle length, joint angle, muscle contraction velocity, joint angular velocity, and body size
What are the different type of muscle fibers? Characteristics of each?
Type I - efficient, fatigue resistant, high aerobic energy supply, low force and power, low anaerobic power
Type II- inefficient, fatigable, low aerobic, rapid force, high anaerobic power. Type IIa have a greater aerobic capacity than Type IIx
What functions do muscle spindles perform and where are they located?
They indicate the degree to which the muscle must be activated in order to overcome a given resistance and they provide information on muscle length and the rate of change in length (heavy load muscle is stretched and spindles results in greater muscle activation. Located in the center of the muscle.
What functions does the Golgi tendon organs perform and where are they located?
Opposite of the spindles, they inhibit muscle activation from neural input. Located at the bottom of the muscle. the ability of the motor cortex to override this is the fundamental adaptations to heavy resistance training.
How do nerves stimulate muscle activity?
Motor neurons in your spinal cord tell your muscles to contract by utilizing the function of a specialized communication structure called the neuromuscular junction (NMJ)
How does nerve conduction velocity adapt to training?
acetylcholine released from neuromuscular junction, sends action potential down t-tubules, triggers release of Ca from SR, Ca binds to troponin which moves tropomyosin out the way, myosin binds to actin, power-stroke occurs. ATP needed to release the x-bridge (hydrolysis).
How do recruitment patterns adapt to training?
selective recruitment of fast-twitch motor units (good for power), decreased need for recruitment once hypertrophy occurs (with same weight so need to progressively overload)
Describe 3 types of levers found in the body and provide an example of each?
First-Class: Muscle force and resistive force act on opposite sides of the fulcrum. Tricep extention
Second-Class: Muscle and resistive force act on the same side of the fulcrum. Muscle force (smaller) acting thru a moment arm longer than that which the resistive force (larger) acts. Calf-raises
Third-Class: Muscle and resistive force act on the same side of the fulcrum. Muscle force (greater) shorter moment arm than the resistive force (smaller). Bicep curl
What are the characteristics of each lever type?
First-Class: Large muscle force is required to push against a relatively small external resistance.
Second-Class: Calf raise scenario
Third--Class: Mechanical advantage (dis) of less than 1.0.

most skeletal muscles operate at considerable mechanical disadvantage (<1 when (MExMD/RExRD). Thus F in muscles and tendons are higher than those exerted by hands/feet or ext objects or ground
How do kinetic measures (torque, power, work, force, center of gravity) change with different types of training programs and sport activities?
acceleration= change in v/t
Force = Mass x acceleration
Power=work/time
Work = Force x Distance
Weight = 9.8 m/s2 x 100kg = 980 Newton
Rotational Work= Torque x angular displacement
Gravity = Fg = m x ag
Describe the 3 primary anatomical planes of movements. Provide exercise and sport movement examples of each.
Sagittal (M-L): flexion/extension, back flip, deadlift
Frontal (A-P): adduction/abduction, lat pulldown, spring board diving
Transverse (longitudinal): external/internal rotation, b-ball pivot movement, abduction machine
What is joint angle specificity and how does it affect exercise selection?
Training produces gains that are greatest at the joint angle trained. Select exercises that work around joints specific to the sport.
What are the characteristics of different types of movements (isometric, isotonic, isokinetic)?
isometric: force = effort (no movement)
isokinetic: speed and tension remain constant through ROM (special machines)
isotonic: tension constant - speed differs (most weights ex are isotonic)
How does the force-velocity curve impact exercise?
strongest eccentrically then isometric then concentric. At faster concentric lifting speeds you can lift less force than slower speeds.
What is an agonist muscle and when is it active during a given exercise or sport movement?
The muscle most directly involved in bringing about a movement (prime mover) e.g. throwing - triceps=agonist (extended elbow to throw ball)
What is an antagonist muscle and when is it active during a given sport or exercise movement?
A muscle that slows down or stops the movement e.g. throwing - biceps=antagonist (slow down extension and bring it to a stop)
What are synergist muscles and what is their function during a given exercise or sport movement?
A muscle that assists indirectly in a movement. E.g. muscles that stabilize scapula during upper arm movements. Also control body motion when agonist crosses two joints
What are neutralizer muscles and what is their function during a given sport or exercise movement?
The neutralizing muscle cancels out undesirable movements by contracting
What is a stabilizer muscle and when is it active during a given exercise or sport movement?
The muscles of the body that act to stabilize one joint so a desired movement can be performed in another joint. These muscles usually aren't directly involved in a movement, but work to keep you steady so that the primary muscles can do their job. For example, if you were doing a chest press on an exercise ball, the primary muscles working include the chest and arms, but the abs, back and legs work isometrically to stabilize your body.
What 2 structures comprise the bone?
trabecular (spongy bone) and cortical (compact) bone. Osteoblasts come to bone and formulate more bone when stressed (i.e. weight training)
What structures and substances comprise muscle tissue?
epimysium, fasciculi, perimysium, endomysium, sarcolemma, sarcoplasm, myofibrils, myofilament: myosin & actin....see pages 4-6
What structures and substances comprise connective tissue?
Tendons, ligaments, Fascia: exercise of low-mod intensity does not change collagen content of connective tissue vs. high intensity loading = net growth of involved connective tissues
Cartilage: weight bearing F and complete move. through ROM are essential, mod is adequate for increasing cartilage thickness
What adaptations do muscles make to different forms of training?
RESISTANCE: increases in muscle girth, fiber size, short term endurance, and strength and power. Decreases in capillary density, % body fat, aerobic enzymes, and mitochondrial density. AEROBIC: decreased muscle girth and size, strength and power, %body fat. increased capillary density, mitochodrial density, max O2 uptake and aerobic enzymes
What is hypertrophy and hyperplasia?
hypertrophy: increase size of muscle fiber
hyperplasia: increase # of muscle fibers
What is bone mineral density (BMD) and what types of training increase it?
quantity of mineral density in a given area of the bone.
Anaerobic training increases BMD. Need exercises that directly load particular regions of the skeleton, involving many muscle groups i.e. squats, progressive overload and vary exercise selection. Muscle strength and mass increase BMD
What is the ATP-PC energy system and when is it active during different forms of training?
Uses ATP and Creatine Phosphate, activated during the first 0-10 seconds of any exercise. Used for high intensity activities with high power output. 90-100% needs 3-5 mins and 8 mins to recover fully. 1:12 ratio - 1:20 ratio
What is the glycolytic energy system and when is it active during different forms of training?
Breakdown of carbs to resynthesize ATP. FAST: 15-30 seconds at 75-90% intensity, needs 1:3-1:5 ratio to recover. SLOW: 1-3 mins at 30-75% intensity 1:3-1:4 ratio
What is the aerobic energy system and when is it active during different forms of training?
Primary source of ATP at rest and during low intensity activities, uses primarily carbs and fats.
>3mins at 20-30% intensity 1:1-1:3 ratio
How is exercise intensity adjusted to target the ATP-PC system? Glycolytic energy system? Aerobic energy system?
ATP-PC: 90-100%; Glycoytic: 30-90%, aerobic: 20-30%
How does testosterone function in the body?
Testosterone is a steroid hormone from the androgen group. Enhance muscle development, strength, or endurance. They do so directly by increasing the muscles' protein synthesis. Muscle fibers become larger and repair faster.
How does growth hormone function in the body?
Conversion of body fat to muscle mass
Growth of all tissues
Energy level
Tissue repair
Whole body healing
Cell replacement
Bone strength
Brain function
Sexual function
Organ health and integrity
Enzyme production
Integrity of hair, nails, skin and vital organs
What are the other primary hormones and how do they function in the body?
HCG, Insulin, HGH, erythoprotein, prohormones, polypeptides
How do the levels of testosterone, GH, and other primary hormones change as the body adapts to different forms of training (i.e. resistance, aerobic)
Exercise reduces cortisol, increases testosterone, GH.
What are the major structures of the heart and vascular system?
Atrium and ventricles. SA node (pacemaker -sends signal), AV node, AV bundles, Punkjie bundles, Semilunar valve (tricuspic and biscuspid AV) and plumonary valves: (aortic and pulmonary)
What are the 4 major structures of the lungs and respiratory system?
1. Trachea, 2. Bonchles, 3. Bronchioles, 4. Alveoli
How does the cardiopulmonary system respond to aerobic endurance training?
Increases in capillary density, mitochondrial density, creatine phosphokinase and myokinase activity, stored ATP CP glycogen and triglycerides, ligament strength, tendon strength, collagen content, bone density, aerobic power
How does the cardiopulmonary system respond to interval training?
...
Combo of anaerobic and aerobic
How does the cardiopulmonary system respond to aerobic training?
...
Increase hearts rate of pump blood per contraction, bradycardia, increase max cardiac output, improved stroke volume, lower heart rate
How does the cardiopulmonary system adapt to acute and chronic anaerobic exercise?
...
Increase heart rate, blood pressure and double product caused by resistance training. O2 extraction is not generally improved
How does the neural system adapt to acute and chronic anaerobic exercise?
Selective recruitment of fast-twitch motor units is primary adaptation
How does the neural system adapt to acute and chronic aerobic exercise?
Improved aerobic performance may result in a rotation of neural activity among synergists and among motor units within a muscle. Produces more efficient locomotion during the activity with lower energy expenditure
How does the musculoskeletal system adapt to acute and chronic anaerobic exercise?
Muscle increases in size, facilitating fiber type transitions, enhancing biochemical and ultra-structural components. Increased muscle strength, power, and endurance
How does the musculoskeletal system adapt to acute and chronic aerobic exercise?
Increase in size and number of mitochondria and myoglobin content
What is overtraining?
Excessive frequency, volume, or intensity of training that results in extreme fatigue, illness, or injury.
What is overreaching?
Excessive training on a short term basis
What is detraining?
The cessation of anaerobic training or a substantial reduction in frequency, volume, intensity, or any combo of those 3 variables that results in decrements in performance and loss of some of the physiological adaptations associated with resistance training.
What indicates when an athlete is overtraining?
Decrease desire to train and joy from training, acute epinephrine and norepinephrine increase beyond normal exercise-induced levels, performance decrements (although these occur to late to be a good indicator)
What differentiates overtraining from overreaching?
Overreaching is a planned phase of training and has been shown that short-term overreaching followed by a tapering period can result in substantial strength and power. Overtraining does not.
What happens to the body following a period of detraining?
May occur as soon as two weeks. Strength loss depends on the length of detraining and the training status of the individual. Muscle strength retained is rarely lower than pertaining values.
What anatomical and physiological differences between males and females result in differences in performance? How do absolute and relative strength differ?
Females on average of 2/3 strength of men however lower body strength is closer to males than upper body. Relatively speaking differences in strength are greatly reduced. These go the same for power as well. Exercise prescription should be the same for both sexes. However men have more absolute strength
How do muscular and neuromuscular systems adapt to resistance training in prepubescent athletes?
More difficulty increasing their muscle mass thru a resistance program due to inadequate levels of testosterone. Relative gains are comparable to adults, however absolute gains are low. But strength gains can be significant but can be impermanent when detraining.
How does bone mineral density, force production and aerobic endurance change with increasing age?
Loss of muscle mass and BMD. Type II fibers also start to deteroiate with increasing age. Power also recedes faster than strength with age along with aerobic endurance.
What adaptations account for the initial strength gains after beginning a resistance training program?
Development of the nervous system. Gains in muscle hypertrophy. Increase in motor unit coordination, recruitment, and firing. See page 118
How does exercise volume and intensity change as an athlete's training status changes (untrained to train)?
Loads and intensity increases as the athlete becomes better trained. Beginner 2-3 session a week, intermediate 3-4, advanced 4-7.
What are the effects of rewards on performance?
Increases task-relevant focus rather than worry focus which may increase reaction time and decision making.
Explain the concepts of negative and positive reinforcement?
Negative-increases the probability of occurrence by removing an act, object, or event that is typically aversive (no wind sprints because of a good practice)
Positive-increases the probability of occurrence by following it with an act, object, or event (decals on helmet)
What are the roles and outcomes of visualization and imagery techniques?
Can provide the subconscious mind with positive memories that may increase the athlete's sense of confidence and preparedness for the sport. Can use it to experience success and competition repeatedly fostering a sense of preparedness and familiarity
Apply the "whole vs part" approach to teaching resistance training exercise technique.
Breaking a exercise down by its parts and having that part worked on
Explain the concepts of positive and negative feedback
Positive aid focus on task-relevant cues while negative floods attentional capacity with a predominance of task-irrelevant cues.