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527 Cards in this Set
- Front
- Back
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Epimysium |
Fibrous connective that covers all muscles
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Tendon
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Connective tissue that attaches muscle to bone
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Bone Periosteum
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Outer part of bone
Where muscle tendon attaches to the bone |
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Proximal
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Closer to the Trunk |
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Distal
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Farther from the Trunk
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Superior
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Closer to the head
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Inferior
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Closer to the feet
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Origin
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Proximal (towards the center) attachment of a muscle
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Insertion |
Distal (away from center) attachment of a muscle
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Muscle Fibers |
Muscle Cells
Muscle cells running the length of the entire muscle - cylindrical cells - multi nuclei |
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Fasciculi |
Muscle fiber bundles or groups |
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Perimysium
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Connective tissue surrounding fasciuli
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Endomysium
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Connective tissue surrounding each muscle fiber
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Sarcolemma
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Muscle fiber's cell membrane
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Motor Neuron
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Nerve Cell that innervates a muscle fiber
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Neuromuscular Junction
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Junction between motor neuron and muscle fiber
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Motor Unit
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A Motor Neuron and the Muscle Fibers it innervates
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Sarcoplasm
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The cytoplasm of a muscle fiber
Contains: - Contractile Components (proteins, fats, enzymes, glycogen, mitochondria, SR) |
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Myofibrils |
In sarcoplasm |
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Myofilaments
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Myosin
Actin |
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Cross Bridges (Myosin)
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Globular Heads of the myosin filaments the protrude to attach to Actin
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Actin
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The two strands with the double-helix shape
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Sarcomere
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Both myosin and actin filaments that are organized longitudinally
Smallest contractile unit in skeletal muscle |
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A-Band
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The dark filament
Corresponds to the alignment of the Myosin Fillaments |
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I-Band
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Corresponds with the areas in two adjacent sarcomeres
Contain only actin filaments |
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Z-Line
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In the middle of I-Band
Appears as a thin, dark line Runs Longitudinally |
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H-Zone
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Area in the center of a sarcomere
Only myosin present |
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Sarcoplasmic Reticulum (SR)
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Intricate tubules surrounding each myofibril
Terminates as vesicles in the vicinity of Z-lines Stores Calcium + Ions (controls muscle contraction) |
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T-Tubules
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Run perpendicular to the SR
Terminate in the vicinity of Z-lines between vesicles |
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Triad
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The pattern of T-Tubules spaced between/perpendicular to 2 SR's
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Action Potential
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An Electrical nerve impulse
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Action Potential w/ Muscle Contraction
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Action Potential from MU
> Releases Ca+ from SR to myofibril > Tension in Muscle |
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Sliding-Filament Theory
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States that the 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
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Troponin
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A protein that is situated at regular intervals along the Actin filaments
Has high affinity for Ca+ |
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Tropomyosin
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Runs along the length of actin filament
In the grooves of the double-helix |
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Cross-Bridge/Force Pro Relationship
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The number of Cross-Bridges that are attached to actin filaments dictate the Force Production of a muscle
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Resting Phase (Muscle)
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Little Ca+
Little cross-bridges |
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Excitation-Contraction Coupling Phase (Muscle)
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Action Potential
> Ca+ Release > Cross Bridging > Force Production |
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Contraction Phase (Muscle)
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Ca+ and ATP are necessary for Myosin Cross-Bridging with Actin
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Acetylcholine
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Neurotransmitter
Diffuses across NM-Junction Causes excitation of Sarcolemma |
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All-Or-Nothing Principle
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Fibers all fire or they don't despite action potential strength/weakness
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Twitch
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The short period of activation of a muscle fiber within a MU after an AP reaches it
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Tetanus
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When twitches begin to merge and eventually completely fuse
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Slow-Twitch
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MU's develop force and relax slowly
Long twitch time |
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Fast-Twitch
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MU's develop force and relaxes rapidly
Slow twitch time |
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Type I
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Slow-Twitch
More efficient Fatigue Resistant High Capacity for Aerobic E+ supply Limited potential for Rapid Force Development Low ATPase activity and Low Anaerobic power |
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Type IIa/IIb
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Fast-Twitch
Inefficient and fatigable Low Aerobic Power Rapid Force Development High Actomyosin acitivites |
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Type IIx
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Human muscle fibers
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Motor Unit Recruitment
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MU's are composed of Fibers with specific Morphological/physiological characteristics that determine their functional capacity
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Recruitment
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The number of MU's activated
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Change in Force Production
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Change in frequency of activation of individual motor units
Change in Number of Activated Motor Units |
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Preloading
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Muscle fibers that are active early in the range of motion will not be fully activated unless the muscle is Loaded Prior to Muscle Action
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Proprioceptors
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Specialized sensory receptors
Located in: - Joints - Muscles - Tendons Sensitive to: - Pressure - Tension Responsible for: - Kinesthetic Sense - Conscious Appreciation of Body Position - Muscle tone - Complex Coordinated Movements |
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Muscle Spindles
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Proprioceptors in modified muscle fibers in the sheath of connective tissues
Provide Info On: - Muscle Length - Rate of Change in Length |
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Intrafusal Fibers
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Modified Muscle Fiber with the Muscle Spindle attached to it
Run parallel to normal Fibers |
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Extrafusal Fibers
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Normal Muscle Fibers
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Golgi Tendon Organs (GTO)
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Proprioceptors located in the Tendons of muscles
Attached end-to-end with Extrafusal muscle fibers Sense tension in the Muscle - If tension is in excess, the GTO kicks in and inhibits the muscle tension |
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Sarcopenia
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Reduced muscle Size and Strength
Result of aging or inactivity |
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Heart
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muscular organ comprised of two interconnected but separate pumps; the right side of the heart pumps blood through the lungs, and the left side pumps blood through the rest of the body.
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Atrium
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Left and Right
Deliver blood into the Right/Left Ventricles |
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Ventricles
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Left and Right
Supply the main force of blood through: - Pulmonary - Peripheral Circulations |
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Chambers of the Heart
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Atria
Ventricles |
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Prevents Flow of Blood from the Ventricles back into the Atria During Systole
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Tricuspid Valve
Mitral Valve (bicuspid) Atrioventricular Valves (AV) |
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Systole
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Ventricular Contraction
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Prevents Backflow from the Aorta and Pulmonary Arteries into the Ventricles during Diastole
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Aortic Valve
Pulmonary Valve (Semilunar Valves) |
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Diastole
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Ventricular Relaxation
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Sinoartrial Node (SA)
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The intrinsic pacemaker-where rhythmic electrical impulses are initiated
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Atrioventricular Node (AV)
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Where impulses is delayed slightly before passing into ventricles
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Atroventricular Bundle (AV)
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Conducts the impulse to the Ventricles and L/R Bundle Branches
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Purkinje Fibers
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Conducts Impulses to all parts of the Ventricles
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Myocardium
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Heart Muscle
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Parasympathetic
Sympathetic Nervous Systems |
Components of the Autonomic Nervous Systems
Takes control of rhythm from Medulla of the brain and transmits to heart |
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Sympathetic Nervous System (Heart)
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Accelerates Depolarization
Causes the heart to beat faster |
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Parasympathetic Nervous System (Heart)
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Slow SA node discharge
Causes the heart to beat slower |
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Bradycardia
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Fewer than 60 bpm
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Tachycardia
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>100 bpm
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Electrocardiogram (ECG)
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Graphic Representation of electric activity of the heart recorded at the surface of the body
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P-Wave
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Generated by the Changes in Electrical Potential of Cardiac Muscle Cells that Depol that Atria and result in Atrial Contraction
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Depolarization
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The Reversal of the Membrane Electrical Potential
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QRS Complex (ECG)
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Generated by the Electrical Potential that Depols the Ventricles and results in Ventricular Contraction
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T-Wave (ECG)
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Caused by the Electrical Potential Generated as the Ventricles recover from the state of Depol
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Repolarization
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Occurs in the Ventricular muscle shortly after Depol
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Arterial System
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Carries blood away from the Heart
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Venous System
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Returns Blood toward the Heart
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Arteries
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Rapidly transport blood pumped from the Heart
Have strong muscular walls, to withstand high pressure of blood from heart |
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Arterioles
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Small Branches of Arteries
Act as control vessels through which Blood enter |
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Capillaries
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Function is to exchange:
- Fluid - Nutrients - Electrolytes - Hormones - Other Substances Between the blood and interstitial fluid in the various tissues in the body |
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Venules
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Collect blood from the capillaries and gradually converge into Veins
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Veins
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Transport blood back to the heart
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Cardiovascular System Function
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Transport nutrients and removes waste products
Helps to maintain the Environment for all the body functions Transports O2 from lungs to Tissues Transports CO2 from tissues to Lungs |
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Hemoglobin
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Part of the Blood that transports O2
Iron-Protein Molecule in RBC's Acid Base Buffer |
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Red Blood Cells
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Major component of Blood
Contain Carbonic Anhydrase (catalyzes CO2 and H2O to remove CO2) |
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Respiratory System (Function)
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Basic exchange of Oxygen and Carbon Dioxide
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Trachea
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First-Generation Respiratory Passage
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Bronchi
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Left/Right
Second Generation Respiratory Passage |
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Brochiloes
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All additional generations of Air Passage Alveoli
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Alveoli
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The location of gas exchange in Respiration
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Pleural Pressure
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Pressure in the narrow space between the Lung Pleura and Chest Wall
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Pleura
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Membranes enveloping the lungs and lining the chest walls
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Alveolar Pressure
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The pressure inside the Alveoli when the Glottis is open and no air is flowing into/out of Lungs
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Diffusion
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Random motion of molecules moving in Opposite Direction through the Alveolar Capillary Membrane
From High Concentration to Low Concentration |
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_____ are essentially a facility's rules and regulations; they reflect the goals and objectives of the program.
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Policies
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______ describe how policies are met or carried out.
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Procedures
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10 things that make up an effective mission statement:
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(1)Short and focused (2)Clear and easily understood (3)Defines why we do what we do; why the organization exists (4)Does not prescribe means (5)Is sufficiently broad (6)Provides direction for doing the right things (7)Addresses our opportunities (8)Inspires our commitment (9)Matches our competence (10) Says what in the end we want to be remembered for
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_____ _____ are the desired end products of a strength and conditioning program.
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Program goals
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_____ _____ are specific means of attaining program goals.
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Program objectives
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3 Hierarchical levels of strength and conditioning staff for a medium to large facility. In smaller ones you may have only 1–2.
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"(1) Strength and Conditioning Director – is an administrator and practitioner |
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Speed |
Skills and abilities needed to achieve high movement velocities
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Agility
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Skills and abilities needed to explosively change Movement Velocities or modes other than linear sprinting
Expression of athletes Coordinative Abilites Basis of: Acceleration, Maximum–Velocity, Multidirectional Skills |
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Speed–Endurance
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Ability to Maintain Maximal Movement Velocities
Repeatedly achieve maximal accelerations and velocities |
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Special Endurance
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Ability to repeatedly perform Maximal/near Max or efforts in Competition–Specific exercise to rest ratio
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Exercise:Relief (AKA. Work:Rest) Ratios
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Metabolic power to execute specific techniques at targeted effort level
The metabolic capacity to do so |
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Force
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Product of mass and acceleration
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Impulse
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Change in momentum resulting from a force measured as the product of Force and Time
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Power
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Rate of doing work
Product of force and velocity |
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Velocity Specificity
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The final Movement velocity targeted when a mass is being Accelerated
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Reactive Ability
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Characteristic of Explosive strength exhibited in SSC action
Improved through reactive–explosive training |
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Reaction Time
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Relatively Untrainable
Correlates poorly with movements action time/ sports performance |
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Ballistic Running
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Flight phase
Single–leg support phase |
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Run Speed Interaction
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Stride Frequency
Stride Length |
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Flight (Phases) Running
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Recovery
Ground Preparation |
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Support (Phases) Running
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Eccentric Breaking
Concentric Propulsion |
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Goal of Sprinting
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Achieve high stride frequency and optimal stride length
w/ Explosive horizontal push–off Minimal vertical impulse |
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Coordinative Abilities
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Adaptive Ability
Balance Combinatory Differentiation Orientation Reactiveness Rhythm |
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Practice Specificity
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General Agility target development of basic coordinative abilities
Special tasks unify them in skill specific manner |
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Closed Agility Skills
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Programmed assignments
Predictable/stable environments |
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Open Agility Skills
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Non–programmed assignments
Unpredictable/unstable environments |
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Continuos Skills
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No identifiable start or finish
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Discrete Skills
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Definite Start and finish
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Serial Tasks
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Discrete skill performed in sequence
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Agility Characterized by Several Criteria
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Initial speed and direction
Decrease or Increase in speed redirection of movement Final speed direction |
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Agility Needs Analysis
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Two Fronts
Change velocity and Mode of Locomotion vs. Classifying motor skills according to basic schemes |
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Sprint Resistance
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Gravity–Resisted Running or other means of achieving an overlaid effect
Provide resistance without arresting movement (>10% change detrimental) Improve explosive strength |
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Sprint Assistance
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Gravity assisted running (run down hill, high speed towing)
Achieve an Overspeed Effect Improve Stride Rate |
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Tertiary Methods of SAQ
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Mobility, Strength, Endurance
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Dynamic Correspondence
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Prioritizing strength training on rate/time force pro
Identify target activities – Mechanics – Metabolic – Coordinative |
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Tactical Metabolic Training
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Establish special endurance training criteria
According to competitive exercise–relief |
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Methods of SAQ Development
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Primary:
Execution of Sound Movement Technique in a specific task Secondary: Methods – sprint resistance and sprint assistance training Tertiary: mobility, strength, speed–endurance |
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Periodization
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Planned distribution or variation in training means and methods on a periodic or cyclic basis
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Volume Load
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Product of Work Volume and Intensity
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Sequenced Training
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Strategies based on the premise that Delayed effects of certain training stimuli can alter the response of others |
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Bioenergetics
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Flow of energy in a Biological system
Concern Primarily the conversion of MacroNutrients – CHO – PRO – FAT |
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Energy
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Ability/Capacity to perform work
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Catabolism
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The breakdown of Large molecules into Smaller molecules
Associated with the Release of Energy |
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Anabolism
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The Synthesis of Larger molecules from Smaller molecules from E+
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Exergonic Reaction
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Energy Releasing Reactions
Generally Catabolic |
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Endergonic Reaction
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Require Energy
Include Anabolic Processes Contraction of Muscles |
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Metabolism
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The total of all the Catabolic (Exergonic) and Anabolic (Endergonic) Reactions in a biological system
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Adenosine Triphosphate (ATP)
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ATP allows the transfer of Energy from Exergon to Endergon Reactions
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Hydrolysis
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The breakdown of one Molecule of ATP to yield energy
B/C it requires one Molecule of H2O |
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Adenosine Triphosphatase (ATPase)
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The enzyme that catalyzes ATP hydrolysis
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Myosin ATPase
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Specifically, the enzyme that catalyzes ATP hydrolysis for Cross–Bridge Recycling
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Calcium ATPase
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Enzyme for ATP Hydro
For Pumping Ca back into the SR |
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Sodium–Potassium ATPase
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Enzyme for ATP Hydro
For Maintaining the Sarcolemmal concentration gradient Post–Depol |
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Adenosine Diphosphate (ADP)
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Byproduct of Hydro of ATP
Only two Phosphate Groups |
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Adenosine Monophosphate (AMP)
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Byproduct of Hydro of ADP
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Anaerobic
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Processes that do not require the presence of O2
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Aerobic
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Mechanisms that depend on O2
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3 Systems of ATP Replenishment
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Phosphagen
Glycolytic Oxidative |
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Phosphagen System
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Provides ATP primarily for:
– Short–Term – High Intensity Activities Also, it's the reactive Start of ALL exercise regardless of intensity |
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Creatine Phosphate (CP) / Phosphocreatine (PCr)
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High energy phosphate molecules used for E+ reproduction in the Phosphagen system
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Creatine Kinase
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The enzyme that catalyzes the synthesis of ATP from CP and ADP
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Adenylate Kinase (aka Myokinase) Reaction
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An important Single–Enzyme reaction that can rapidly replenish ATP
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Type II Muscles and CP
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Type II muscles have higher concentrations of CP
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Law of Mass Action (aka Mass Action Effect)
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Phosphagen system control
States: – Concentrations of Reactants/Products (or both), in a solution, will Drive the Direction of the Reactions. |
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Near–Equilibrium Reactions
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Slow Steady, equal Reaction
Proceed in a direction dictated by the concentrations of the Reactants due to the Law of Mass Action |
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Glycolysis
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The breakdown of CHO
Either Glycogen stored in muscles or Glucose delivered in the Blood To Resynthesize ATP |
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Pyruvate
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The end result of Glycolysis
Can be converted to Lactate or Shuttled to Mitochondria |
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Anaerobic Glycolysis (Fast Glycolysis)
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When Pyruvate is converted to lactate
– ATP Resynthesis occurs at a faster rate – Limited duration |
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Aerobic Glycolysis (Slow Glycolysis)
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When Pyruvate is shuttled into the Mitochondria for Krebs Cycle
– ATP Resynthesis rate is slower – Occurs for Longer Duration during low intensity exercise |
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Lactate
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Pyruvate is converted into lactate to be mobilized throughout the body
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Creatine Kinase
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The enzyme that catalyzes the synthesis of ATP from CP and ADP
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Adenylate Kinase (aka Myokinase) Reaction
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An important Single–Enzyme reaction that can rapidly replenish ATP
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Type II Muscles and CP
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Type II muscles have higher concentrations of CP
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Law of Mass Action (aka Mass Action Effect)
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Phosphagen system control
States: – Concentrations of Reactants/Products (or both), in a solution, will Drive the Direction of the Reactions. |
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Near–Equilibrium Reactions
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Slow Steady, equal Reaction
Proceed in a direction dictated by the concentrations of the Reactants due to the Law of Mass Action |
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Glycolysis
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The breakdown of CHO
Either Glycogen stored in muscles or Glucose delivered in the Blood To Resynthesize ATP |
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Pyruvate
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The end result of Glycolysis
Can be converted to Lactate or Shuttled to Mitochondria |
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Anaerobic Glycolysis (Fast Glycolysis)
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When Pyruvate is converted to lactate
– ATP Resynthesis occurs at a faster rate – Limited duration |
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Aerobic Glycolysis (Slow Glycolysis)
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When Pyruvate is shuttled into the Mitochondria for Krebs Cycle
– ATP Resynthesis rate is slower – Occurs for Longer Duration during low intensity exercise |
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Lactate
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Pyruvate is converted into lactate to be mobilized throughout the body
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Metabolic Acidosis
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The process of an Exercise–Induced Decrease in pH
Inhibits the enzymatic turnover rate of cell's E+ systems |
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Wet Muscle
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Muscle that has not been Desiccated
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Cori Cycle
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Process of transporting Lactate in the blood to the liver
> Then converted to Glucose |
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Mitochondria
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Specialized cellular organelles where the reactions of aerobic metabolism occur
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Reduced
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Refers to the addition of Hydrogen
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Phosphorylation
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The process of adding an inorganic Phosphate (Pi) to another Molecule
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Oxidative Phosphorylation
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The resynthesis of ATP in the Electron Transport Chain
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Substrate–Level Phosphorylation
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The direct resynthesis of ATP from ADP during a single reaction in the Metabolic Pathways
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Allosteric Inhibition
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When an end Product Binds to the Regulation Enzyme
– Decreases turnover rate – Slows production formation |
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Allosteric Activation
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When an "Activator" binds with the enzyme and
– Increases its turnover rate |
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Rate–Limiting Step
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The slowest step of a chemical reaction
– Limits and controls rate of reaction |
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Lactate Threshold (LT)
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Intensity at which Blood Lactate
– Begins an Abrupt increase above baseline – Marker of Anaerobic Threshold |
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Onset of Blood Lactate Accumulation (OBLA)
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When the concentration of Blood Lactate reaches:
– 4 mmol/L – During very Intense exercise – Second increase of Lactate accumulation after LT |
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Oxidative System
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The primary source of ATP at:
– Rest – Low Intensity Exercise Uses Primarily: – CHO – FAT |
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Krebs Cycle
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A series of reactions that
– Continues to Oxidate the substrate from Glycolysis – Produces two ATP |
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Electron Transport Chain (ETC)
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The process of creating ATP from:
– ADP – NADH – FADH2 |
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Cytochromes
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Electron carriers in the Electron Transport Chain
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Beta Oxidation
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A series of reactions in which Free Fatty Acids are
– Broken Down – Creates Acetyl–CoA and H– |
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Total ATP Yield from Oxidation of ONE Glucose Molecule
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40
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Gluconeogenesis
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The process of converting Amino Acids into Glucose
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Branched Chain Amino Acids
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–Leucine
–Isoleucine –Valine Major amino acids that are oxidized in Skeletal Muscle |
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Total E+ Yield from Oxidation of ONE Triglyceride
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463
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Exercise Intensity
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The Level of Muscular Activity that can be quantified in terms of Power Output
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Power
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Work performed per:
– Unit of Time |
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Relationship of Energy Systems
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Inverse Relationship between:
– Energy System's max rate of ATP production – Total amount of ATP production capable |
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E+ System for 0–6 seconds
(Intensity: Extremely High) |
Phosphagen
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E+ System for 6–30 seconds
(Intensity: Very High) |
Phosphagen/Fast Glycolysis
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E+ System for 30 secs – 2 mins
(Intensity: High) |
Fast Glycolysis
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E+ System for 2–3 minutes
(Intensity: Moderate) |
Fast Glycolysis/Oxidative System
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E+ System for >3 minutes
(Intensity: Low) |
Oxidative System
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Energy Substrates
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Molecules that provide starting materials for:
– Bioenergetic Reactions – Includes Phosphagens (ATP/CrP), Glucose, Glycogen, Lactate, Free Fatty Acids, Amino Acids |
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Time for Post–Ex Phosphagen Replenishment
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3–5 mins
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Glycogenolysis
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Breakdown of Glycogen
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Oxygen Uptake (O2 Consumption)
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The measure of a person's ability to:
– Take in/Use Oxygen |
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Oxygen Deficit
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The Anaerobic Contribution to the:
– Total E+ Cost of Exercise |
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Oxygen Debt
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Post–Exercise Oxygen Uptake
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Excess Postexercise Oxygen Consumption (EPOC)
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The Oxygen Uptake:
– Above Resting Values – Used to restore the body to pre exercise conditions Factors: – ATP REsynthesis – O2 resaturation – Repair Damage – Increased body temperature |
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Metabolic Specificity of Training
|
The use of Appropriate:
– Ex. Intensities – Rest Intervals – Ex. Selection based on the specific Energy Systems used during competition |
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Interval Training
|
A method of training that emphasis:
– Bioenergetic Adaptations – For more efficient energy transfer – Within Metabolic pathway – Using Pre–Determined Intervals of Exercise and Rest Periods |
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Combination Training (Cross–Training)
|
Adding Endurance Training to Anaerobic Athletes training to:
– Enhance Recovery – Due to recovery being Aerobic *Aerobic Endurance training WILL REDUCE ANAEROBIC TRAINING* * Especially: – High Strength – High Power |
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Exercise–to–Rest Intervals
|
Phosphagen: |
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3 Principles of Resistance, Plyometrics, and Speed
|
1. Specificity
2. Overload 3. Progression |
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Specificity
|
Most basic concepts to incorporate
Method where an athlete is trained in a Specific manner To produce Specific adaptation or training outcome S.A.I.D. Specific Adaptation to Imposed Demands |
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S.A.I.D. Principle
|
Specific Adaptations to Imposed Demands
The type of demand placed on the body dictates the type of adaptation that will occur The more similar the training activity is to the actual sport movement, the greater the positive transfer |
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Overload
|
Assigning a workout or training regime of Greater intensity than the athlete is accustomed to
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Progression
|
To attain higher levels of performance
Intensity of the truing must Progressively become greater |
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Program Design
|
Complex process of designing a resistance program with recognition and manipulation of the 7 Program Design Variable
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7 Variables of Program Design
|
1. Needs Analysis
2. Exercise Selection 3. Training Frequency 4. Exercise Order 5. Training Load and Repetitions 6. Volume 7. Rest Periods |
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Needs Analysis
|
Two–Stage process
Includes evaluation of the Requirements and Characteristics of the sport Assessment of the athlete |
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Evaluation of Sport (Needs Analysis)
|
Movement Analysis
Physiological Analysis Injury Analysis |
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Movement Analysis
|
Body/Limb movement patterns and muscular involvement
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Physiological Analysis
|
Strength, Power, Hypertrophy, and Muscular Endurance priorities of a sport
|
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Injury Analysis
|
Common sites for Joint and Muscle injury and causative factors
|
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Profile (Assessment of the Athlete)
|
Profile athletes Needs and Goals
Evaluate training/injury status Conducting maximum strength testing |
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Training Status
|
An athletes current condition or level of preparedness to being new/revised program
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Training Background/ Exercise History
|
Training that occurred before he/she began a new/revised program
– type of training – length of program – level intensity – Degree of exercise technique |
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Exercise Technique Expérience
|
Knowledge and Skill to perform resistance training exercises properly
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Primary Goal of Resistance Training
|
Improve Strength, Power, Hypertrophy, muscular endurance
Pick one to focus on per season |
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Exercise Selection
|
Choosing exercises for a resistance training program
|
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Core Exercises
|
Recruit one or more large muscle areas
Involve two or more primary joints And receive priority when selecting exercises due to direct application to sport |
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Multijoint Exercises
|
Involves two ore more primary joints
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Assistance Exercises
|
Usually recruit smaller muscle areas/groups
Involve only one primary joint Less important to improving sport performance |
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Single–Joint Exercises
|
Involve only one primary joint
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Structural Exercise
|
Core exercise that emphasizes loading of the spine directly or indirectly
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Power Exercise
|
Structural exercises that are performed very quickly or explosively
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Agonist
|
Muscle/group actively causing the movement
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Antagonist
|
Sometimes passive (not concentric) muscle/group that is on the opposite side if the limb from the agonist
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Muscle Balance
|
Not always equal strength
Proper Ratio of Strength/Power/Muscle Endurance |
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Training Frequency
|
Number of training sessions completed in a given time period
|
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Split Routine
|
Different muscle groups are trained on different days
|
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Exercise Order
|
The Sequence of resistance exercises performed during one training session
|
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Resistance Training Frequency Based on Training Status
|
Beginner 2–3/week
Intermediate 3–4/week Advanced 4–7/week |
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Resistance Training Frequency Based on Sport Season (Trained)
|
Off–Season 4–6/wk
Preseason 3–4/wk In–season 1–3/wk Postseason (active rest) 0–3/wk |
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Preexhaustion
|
Reverse Exercise arrangement
– purposely fatigue single–joint prior to multijoint for greater exhaustion of larger groups |
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Circuit Training
|
Exercises performed with minimal rest periods (20–30 secs)
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Superset
|
Two sequentially performed exercise that stress two Opposing muscle/groups
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Compound Set
|
Sequentially performing two Different exercises for the Same Muscle Group
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Load
|
Amount of weight assigned to an exercise
Often most critical aspect of a resistance training program |
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Mechanical Work
|
The product of Force and Displacement (distance)
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Load–Volume (AKA. Volume–Load)
|
Reps x Weight
Highly related to mechanical work Total amount of work performed Associated Metabolic energy demands and physiological |
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Load Equations
|
Reps x Weight
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Intensity
|
Quality of Work Performed
Sets and reps |
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Repetitions
|
Number of times an exercise can be performed
|
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1–Repetition Maximum (1RM)
|
Greatest amount of weight
Lifted with proper technique For only one repetition |
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Repetition Maximum (RM)
|
Most weight lifted for a specific number of repetitions
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Goal Repetitions
|
The number of repetitions to perform in a given exercise
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2–for–2 Rule
|
Conservative Method to increase athletes training loads
If athlete can perform 2+ reps over his RM in the last set of 2 workouts weight should be added to the exercise in the next session |
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Volume
|
Total amount of weight lifted in a training session
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Set
|
Group of repetitions sequentially performed before the athlete stops to rest
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Rest Period (AKA. Interset Rest)
|
Time dedicated to recovery between sets/exercises
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Repetition Volume
|
Total Number of Reps |
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Resistance Training on Endocrine System
|
Can be manipulated naturally by Resistance Training
Can enhance/develop of Target Tissues *Improves Performance |
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Hormones
|
Chemical Messengers that are:
– Synthesized – Stored – Released in blood by Endocrine Glands |
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Endocrine Glands
|
Body Structures specialized for:
– Secretions *maybe other cells |
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Neuroendocrinology
|
The Study of the Interactions between:
– Nervous System – Endocrine System |
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|
Nucleus Receptor for Hormones are in these hormones
|
Steroid
Thyroid |
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Target Tissue
|
The tissue for which hormones are created for
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Myosin Heavy–Chain Proteins (MHC)
|
Can go through a change in their molecular structure
– From IIx to IIa |
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Anabolic Hormones
|
Hormones promoting:
– Tissue Building – Block catabolic hormones |
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Catabolic Hormones
|
Attempt to degrade cell proteins to support:
– Glucose synthesis |
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Lock–and–Key Theory
|
The Receptor = Lock
The Hormone = Key |
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Cross–Reactivity
|
A given receptor partially:
– Interacts with Hormones that not specifically designed for it |
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Allosteric Binding Sites
|
When a substance Other than Hormones can:
– Enhance/Reduce cellular response to the Primary Hormone |
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Downregulation
|
Inability of a hormone to interact with a receptor
|
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|
Hormone–Receptor Complex
(H–RC) |
A binded Hormone/Receptor
– Shifts the receptor – Activates Receptor – Opens cells Nucleus |
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Polypeptide Hormones
|
Hormones made up of Amino Acids
i.e. HGH, Insulin |
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Secondary Messengers (STAT)
|
Messengers that get polypeptide hormones messages across cellular membranes
|
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Heavy Resistance Exercise and Hormonal Increases
|
Specific Force Produced in Activated fibers:
– Stimulates: receptor and membrane Sensitivities – To anabolic factors: – Includes: hormones – Leads to muscle growth and strength training |
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Hormone link to Resistance Training
|
Hormone responses are tightly linked to:
– Characteristics of the Resistance Exercise Protocol |
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Diurnal Variations
|
Normal fluctuations in Hormone Levels throughout the day
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Large Muscle Group Training and Hormone Response
|
Large Muscle Group Exercise results in:
– Acute increased Serum Total Testosterone concentrations in men |
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Growth Hormone (Reactions)
|
– Normal development of children
– Plays a vital role to Adapting to stress of Resistance Training Secondary Effects of HGH Injections: – Change in muscle size/strength – Hypertrophy |
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|
Proteolytic Enzymes
|
Enzymes that break down proteins
|
|
|
Cortisol Hormone and Resistance Training
|
Resistance Training:
– High Volume – Large Muscle Groups – Short Rest Periods = Increased Serum Cortisol Values (if acute, maybe a sign of muscle tissue remodeling) |
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|
General Concepts (Resistance Training and Endocrine Response)
|
– More Muscle fibers recruited = more muscle remodeling
– Only muscle fibers activated by Resistance Training are Subject to Adaptation |
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|
To Increase Serum Testosterone Concentrations
|
– Large Muscle Group Exercise
– Heavy Resistance Training (85%–95% of 1RM) – Moderate–High Volume of Exercise – Short Rest Intervals (30–60 secs) |
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To Increase Growth Hormone Levels
|
– Use workouts with High Lactate Concentrations
– High Intensity (10RM/Heavy Resistance) – High Total Work (3 sets) – Short Rest Periods (1 min) – Supplement Diet with Carbohydrate and Protein Before/afterwards workout |
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|
To Optimize Responses of Adrenal Hormones
|
Use:
– High volume – Large Muscle Groups – Short Rest Periods But: – Vary training protocol/rest period length/volume Prevents: – Adrenal gland chronic catabolic response of Cortisol |
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|
Growth Hormone (Function)
|
Stimulates:
– IGF–1 – Protein Synthesis – Growth – Metabolism |
|
|
Thyroid–Stimulating Hormone (Function)
|
Stimulates:
– Thyroid Hormone Synthesis – Secretion |
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|
Luteinizing Hormone (Function)
|
Stimulates:
– Ovulation – Secretion of Sex Hormones in Ovaries/Testes |
|
|
Insulin Hormone (Function)
|
Stores:
– Glycogen Promotes: – Glucose Entry into Cells Involved In: – Protein Synthesis |
|
|
Glucocorticoids (Function) (Cortisol, Cortisone, etc)
|
Inhibits:
– Amino Acid Incorporation into Proteins Stimulates: – Conversion of Amino Acids into: CHO Maintains: – Normal Blood Sugar Levels Conserves: – Glucose Promotes: – Fat use |
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|
Insulin Like Growth Factor –1 (Function)
|
Increase Protein Synthesis in Cells
|
|
|
Epinephrine (Function)
|
Increases:
– Cardiac Output – Blood Sugar – Glycogen Breakdown – Fat Metabolism |
|
|
Norepinephrine (Function) |
Same as Epinephrine |
|
|
Testosterone (Function)
|
Stimulates: |
|
|
Anatomy
|
The Study of the components that make up the "Musculoskeletal" machine
|
|
|
Biomechanics
|
The Mechanism through which the Musculoskeletal system interact to create Movement
|
|
|
Axial Skeleton
|
Consists of:
– Skull (cranium) – Vertebral Column (C1–Coccyx) – Ribs – Sternum |
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|
Appendicular Skeleton
|
Consists of:
Shoulder Girdle – L/R Scapula – Clavicle Bones of the Arm: – Humerus – Radius – Ulna – Carpals – Metacarpals – Phalanges Pelvic Girdle: – L/R Coxal Bones Bones of Legs/Ankles/Feet – Femur – Patella –Tibia – Fibula – Tarsals – Metatarsals – Phalanges |
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|
Joints
|
Junction of Bones
|
|
|
Fibrous Joints
|
Allow Virtually no Movement
i.e. Sutures of the Skull |
|
|
Cartilaginous Joints
|
Allow Limited Movement
i.e. Intervertebral Disks |
|
|
Synovial Joints
|
Allow considerable movement
i.e. Knee and Shoulder Movement |
|
|
Hyaline Cartilage
|
The smooth cartilage on the end of Bones at the joint
|
|
|
Synovial Fluid
|
Liquid in the Joint Capsule that allows for lubrication and nutrient diffusion
|
|
|
Uniaxial Joints
|
Operates as Hinges
Rotates on One Axis i.e. Elbow |
|
|
Biaxial Joints
|
Movement around:
– Two Perpendicular Axes i.e. Ankle/Wrist |
|
|
Multiaxial Joints
|
Ball and Socket Joints
– Allow movement in all 3 Perpendicular axes i.e. Hip and Joints |
|
|
Vertebral Column
|
Made up of:
– Several Vertebral Bones – Flexible Disks |
|
|
Cervical Vertebrae
|
7
In Neck |
|
|
Thoracic Vertebrae
|
12
In middle upper back |
|
|
Lumbar Vertebrae
|
5
Make Up lower back |
|
|
Coccygeal Vertebrae
|
3–5
Inner tail of pelvis |
|
|
Origin (Muscle)
|
The muscles:
– Proximal Attachement |
|
|
Proximal
|
Toward the Center of the Body
|
|
|
Insertion (Muscle)
|
The muscles:
– Distal Attachement |
|
|
Distal
|
Away from the Center of the Body
|
|
|
Fleshy Attachment
|
Found at the Proximal End of a Muscle
Muscle Fibers: – Directly affixed to the Bone – Usually over a Wide Area for Force Distribution |
|
|
Fibrous Attachment
|
i.e. Tendons
Blend into/are: – Continuous with both Muscle Sheaths and Connective Tissue surrounding the bone |
|
|
Agonist
|
Prime Mover
The muscle most Directly Involved in Bringing about a movement |
|
|
Antagonist
|
The muscle that can slow down/stop movement
|
|
|
Synergist
|
A muscle that assists
– Indirectly in a movement |
|
|
Lever
|
A Rigid/Semirigid Body that:
– When Subjected to force (when actions does not pass through pivot point) – Exerts Force on any Object impending its Tendency to Rotate |
|
|
Fulcrum
|
The Pivot Point of a Lever
|
|
|
Moment Arm (Force Arm/Lever Arm/Torque Arm)
|
The Perpendicular Distance from the:
– Line of Actions – Infinitely Long Line passing point of application of force – Oriented in the Direction in which the Force is Exerted |
|
|
Torque (Moment)
|
The Degree to which a Force tends to:
– Rotate an object about a Specified Fulcrum |
|
|
Muscle Force
|
Force Generated by:
– Biomechanical activity – Stretching of Noncontractile Tissue Tend to draw the opposite ends of the muscle together |
|
|
Resistive Force
|
Force generate by:
– Sources External to the Body (e.g. gravity, inertia, friction) – Acts contrary to Muscle Force |
|
|
Mechanical Advantage
|
The Ratio of the Moment Arm
– Through Which an applied Force act to that – Through which the Resistive Force Acts Mechanical Advantage >1.0 allows: – Muscle force to be less that resistive force to produce an equal torque – Visa Versa On <1 |
|
|
First–Class Lever
|
A lever for which the muscle force and resistive force are on Opposite side of the Fulcrum
Force > Axis > Resistance "See–Saw" |
|
|
Second–Class Lever
|
A lever for which the Muscle Force and Resistance Force act on the:
– Same Side of the Fulcrum – Muscle force acting through the moment arm Muscle Force > Resistance > Axis of Rotation "Wheel Barrel" |
|
|
Third–Class Lever
|
A lever for which the:
– Muscle force and Resistance Force act on the same side – Muscle force works through shorter Moment Arm Axis > Muscle Force > Resistance Movement "Bicep Curl" |
|
|
Patella Function
|
Keep mechanical advantage at knee joint
– Keep Quad tendon perpendicular to knee axis |
|
|
Most Muscles Operate on what Type of Advantage
|
Disadvantage
– Cause a lot of injury because of exaggerated forces |
|
|
Anatomical Position
|
Body Erect
Arm's down at the side Palm's facing forward |
|
|
Sagittal Plane
|
Split:
– Left/Right |
|
|
Frontal Plane
|
Split:
– Front Back |
|
|
Transverse Plane
|
Split:
– Upper/Lower |
|
|
Acceleration
|
Change in Velocity Per Unit Time
|
|
|
Force =
|
Force = Mass x Acceleration
|
|
|
Strength
|
The Maximal Force that a Muscle/Muscle Group can Generate at a Specified Velocity
|
|
|
Power
|
The Time Rate of Doing Work
|
|
|
Work
|
The Product of the Force Exerted on an Object
and The Distance the Object moves in the Direction in which the Force is Exerted |
|
|
Work = (Equation)
|
W = Force x Distance
|
|
|
Power = (Equation)
|
P = Work/Time
|
|
|
Weight
|
Mass kg2 x 9.8 m/s2
|
|
|
Angular Displacement
|
The Angle through which an Object Rotates
|
|
|
Angular Velocity
|
An Objects Rotational Speed
– Measured in Radians/sec |
|
|
Rotational Work Equation
|
W = Torque x Displacement
|
|
|
Rotational/Linear Power Equation
|
Power = 19,600 J / Secs
|
|
|
Recruitment
|
Which and How Many Motor Units are involved in a Muscle Contraction
|
|
|
Rate Coding
|
Rate at which the Motor Units are Fired
|
|
|
Pennate Muscle
|
Fibers that Align:
– Obliquely w/ tendon – Featherlike arrangement |
|
|
Angle of Pennation
|
The Angle between the Muscle Fibers and an Imaginary line Between:
– the Muscles Origin – and Insertion |
|
|
Concentric Muscle Action
|
A Muscle Action in which the:
– Muscle Shortens – Muscle Force > Resistance Force |
|
|
Eccentric Muscle Action
|
A Muscle Action in which the:
– Muscle Lengthens – Muscle Force < Resistance Force |
|
|
Isometric Muscle Action
|
A Muscle Action in which the:
– Muscle Length Does Not Change – Muscle Force (=) Resistance Force |
|
|
Classic Formula
|
Loaded Lifted / BW2/3
Used to figure Relative Wieght Lifted |
|
|
Gravity Formula
|
Gravity = Mass x Local Acceleration
|
|
|
Inertial Force
|
an imaginary force which an accelerated observer postulates so that he can use the equations appropriate to an inertial observer
– To describe Inertia, in a non–intertia base |
|
|
Bracketing Technique
|
The Athletes performs the:
– Sport Movement – With Less than Normal – and Greater than Normal – Resistance Form of Acceleration Training i.e. Shot–Putter with Extra–Heavy Shot–Putt |
|
|
Force/Weight/Acceleration Relationship
|
When a Weight is Held in a
– Static Position/Constant Velocity It Exerts: – Constant Resistance – Only in the Downward Direction However: – Upward/Lateral Acceleration of the Weight – Requires Additional Forces |
|
|
Friction (Definition)
|
The Resistive Force Encountered when
– One Attempts to move an Object – Pressed against another Object |
|
|
Friction (Equation)
|
Resistance Force = Coefficient of Friction (for both objects) x Normal Force
|
|
|
Fluid Resistance
|
The Resistance Force Encountered By:
– an Object Moving through Fluid (Liquid or Gas) or Fluid Moving Past or Around – an Object – or Through an Orifice |
|
|
Suface Drag
|
Result from the Friction of a Fluid:
– Passing Along the Surface of an Object |
|
|
Form Drag
|
Results from the way in which a Fluid:
– Presses Against – the Front/Rear of an Object – Passing Through It |
|
|
Lordotic
|
Slightly Arched
– Better Advantage in Back – Avoid Back |
|
|
Kyphotic
|
Slightly Rounded
|
|
|
Ventral
|
Towards the Anterior
|
|
|
Dorsal
|
Towards the Posterior
|
|
|
Valsalva
|
Glottis Closed (prevents air escaping lungs)
Muscles of the Abdomen and Rib Cage Contract – Creates Rigid Compartments of –– Liquid in Lower Torso –– Air in the Upper Torso – Increases Rigidity of Entire Torso – Easy to Support Heavier Loads |
|
|
Specificity
|
Training is Most Effective When: |
|
|
Anaerobic Training
|
Consists of:
– High Intensity – Intermittent Bouts – of Exercise i.e.: – Weight Training – Plyometric Drills – Speed/Agility – Internal Training |
|
|
Anaerobic Training Adaptations
|
Improvements in:
– Muscular Strength – Power – Hypertrophy – Muscular Endurance – Motor Skill Performance |
|
|
Size Principle
|
Governs:
– De/recruitment of MU's in an orderly manner Relationship between: – MU Twitch Force – Recruitment Threshold MU's are recruited in Order According to their: – Thresholds – Firing Rates |
|
|
Adaptation to Resistance Training (Muscle Fibers)
|
With Heavy Resistance Training:
– All fibers grow larger Experienced Lifters: – CNS adaptations allow greater MU activation of Larger MU's first |
|
|
Selective Recruitment
|
Exception to Size Principle
Fast–Twitch MU"s may occur under Circumstances that allow the Athlete to: – Inhibit Lower–Threshold MU"s – Instead will Activate Higher MU's Thresholds to produce force |
|
|
Neuromuscular Junction (NMJ)
|
Interface between the:
– Nerve – Skeletal Muscle – Potential Site for Neuro–Adaptations All from Anaerobic Training |
|
|
Electomyography (EMG)
|
Common Research Tool
Used to examine: – Magnitude of Neural Activation following training |
|
|
Cross–Education
|
Training only One Limb
– Can Result in an Increase in Strength in the Untrained Limb! |
|
|
Bilateral Deficit
|
Untrained Individuals
The Force Produced when Both Limbs are Contracting – is Less than the Sum of – The Forces when produced Unilaterally |
|
|
Hypertrophy
|
Muscular Enlargement
– from Training – Increase in Cross–Sectional Area |
|
|
Structural Proteins
|
Titin
Nebulin Part of Hypertrophy Adaptation |
|
|
Myogenesis
|
Muscle Regeneration
|
|
|
Proteins Increased in Hypertrophy
|
Actin
Myosin Myofibrils |
|
|
Hyperplasia
|
Increase in the actual
– Number of Muscle Fibers – Via Longitudinal Fiber Splitting Response to H.I.T. (Only in Animals, not so much Humans) |
|
|
Mechanical Loading
|
Forces from Exercise that:
– Cause Deformation of Specific Regions of the Skeleton – Created by Muscular Actions – On Tendinous Insertion into Bone – Bending, Compressive, Torsional |
|
|
Osteoblast
|
Cells that:
– Manufacture – Secrete Proteins (Collagen) – Placed in–between bone cells – Increase bone strength Migrates to Bone's Surface: – Begin Bone Remodeling |
|
|
Bone Matrix
|
Space Between Bone Cells
|
|
|
Hydroxyapatite
|
Calcium Phosphate Crystals
– Mineralized Collagen |
|
|
Periosteum
|
Outer Surface of the Bone
|
|
|
Trabecular Bone
|
Spongy Bone
|
|
|
Cortical Bone
|
Compact Bone
– Dense – Compact outer shell of bone |
|
|
Minimal Essential Strain
|
The Threshold of Stimulus
– Initiates new Bone Formation – From Enhanced Mechanical Strain |
|
|
Bone Mineral Density
|
The Quantity of Mineral Deposited in a Given Area of Bone
|
|
|
Specificity of Loading
|
Using exercises that:
– Directly Load a Particular Region of the Skeleton |
|
|
Osteoporosis
|
A Disease in which:
– BMD – Bone Mass – Reduced to Critical Levels |
|
|
Osteogenic Stimuli
|
Factors that Stimulate New Bone Formation
|
|
|
Structural Exercises
|
Exercises that Involve:
– Multiple Joints – Direct Force Vectors Through – – The Spine and the Hip |
|
|
Progressive Overload
|
Progressively Placing:
– Greater than Normal Demands – On the Exercising Musculature – Training that increases Bone Mass |
|
|
Stress Fractures
|
Micro–fractures in the Bone Due to:
– Structural Fatigue |
|
|
Peak Bone Mass
|
Maximum Bone Mass Achieved during:
– Early Adulthood |
|
|
Component of Mechanical Load for Bone Growth
|
Magnitude Load
– Intensity Rate of Loading: – Speed Direction of Forces Volume of Loading – Number of Repetitions |
|
|
How Do Athletes Stimulate Bone?
|
– Exercise for Direct Load (Specificity)
– Structural Exercises – Progressively Overload – Vary Exercise Selection – Weight Bearing |
|
|
Collagen
|
The primary structural component of
– All Connective Tissue – Type I for Bone/Tendon/Ligaments – Type II for Cartilage |
|
|
Procollagen
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The Parent Protein to Collagen
Synthesized and Secreted by: – Fibroblasts 3 Protein Strands Twisted Around Each Other (Triple Helix) |
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Microfibril
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The Parallel Arrangement of Collagen Filaments
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Cross–Linking
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Strong Chemical Bonds of Collagen
Collagen True Strength Chemical Bonds Forms Between Adjacent Collagen Molecules throughout collagen bundles |
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Elastin
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Elastic Fibers in Ligaments
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Sites Where Connective Tissue Can Increase: Strength/Load Bearing
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At Junctions Between the:
– Tendon/Ligament – Bone Surface Within Body of the – Tendon/Ligament In the Network of: – Fascia within Skeletal Muscle |
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Increase of Strength in a Tendon Are From What Adaptations
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Increase in Collagen Fibril Diameter
Greater Number of Covalent Cross–Linking in Hypertrophied Fiber Increase in the Number of Collagen Fibrils Increase in the Packing Density of Collagen Fibrils |
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Tendon Stiffness
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Force Transmission:
– Per Unit of Strain (Tendon Elongation) |
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Main Function of Cartilage
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– Provide Smooth Joint Articulating Surfaces
– Act as a Shock Absorber for Forces Directed Through the Joint – Aid in the Attachment of Connective Tissue to the Skeleton |
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Hyaline Cartilage (Articular Cartilage)
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Found on the:
– Articulating Surface of Bones |
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Fibrous Cartilage
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Very Tough form of Cartilage
Found in: – Intervertebral Disks of Spine – At Junctions where Tendons Attach to Bone |
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Athletes Training for Connective Tissue Adaptations (Tendons, Ligaments, Fascia)
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High–Intensity Exercise
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Athletes Training for Connective Tissue Adaptations (Cartilage)
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Weight–Bearing Forces
Complete Movements (Full ROM) Moderate Aerobic Exercise |
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Acute Anabolic Hormonal Response to Anaerobic Exercise
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Critical for Exercise Performance/Training Adaptations
– Upregulation of Anabolic Hormone Receptors is Important for: – – Mediating the Hormonal Effects |
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Acute Anaerobic Exercise Results in:
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Increased:
– Cardiac Output – Stroke Volume – Heart Rate – Oxygen Uptake – Systolic BP – Blood Flow to active Muscles |
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Reactive Hyperemia
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When Contractions >20% max voluntary contraction
– Impedes Blood Flow BUT… – Blood Flow Increases During Rest Periods (Reactive Hyperemia) |
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Rate Pressure Product
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RPP = Resting Heart Rate x Systolic Blod Pressure
A Measure of Myocardial Work |
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Ventilation Equivalent
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The Ration of:
– Air Ventilated to – Oxygen Used by the Tissues |
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Possible Decrease of Power/Strength Output From Aerobic Training
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Adverse Neural Changes
Alterations of Muscle Proteins n Muscle Fibers |
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Overtraining
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Excessive:
– Frequency – Volume – Intensity Of Training that Results in: – Extreme Fatigue – Illness – or Injury Due to Lack of: – Sufficient Rest – Recovery – m/b Nutrient Intake |
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Overreaching
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Excessive training on a Short–Term Basis
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Overtraining Syndrome
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The Condition resulting from
– Overtraining Happens when Overreaching continues beyond a Reasonable Period of Time aka. Staleness, burnout, chronic overwork, etc. |
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Sympathetic Overtraining Syndrome
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Increased:
– Sympathetic Activity at Rest |
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Psychological Markers of Anaerobic Overtraining
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Decreased Desire to Train
Decreased Joy from Training |
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Hormonal Markers of Anaerobic Overtraining
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Acute:
– Epinephrine/Norepinephrine – Increased beyond normal Exercise–Induced Levels – aka. Sympathetic Overtraining Syndrome |
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Performance Markers of Anaerobic Overtraining
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Performance Decrements
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Detraining
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The Cessation of: |
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Primary Function of CV System During Aerobic Exercise
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Deliver O2 and Nut to muscles
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Cardiac Output
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The amount of Blood Pumped by the Hear in
– Liters/Min Q = Stroke Volume x Heart Rate |
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Stroke Volume
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Quantity of Blood Ejected with Each Beat
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Heart Rate
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Hearts Rate of Pumping
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Max Heart Rate Estimation
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220–Age
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Fick Equation
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Q (Cardiac Output) = VO2 (Oxygen Consumption) / (Ca – Cv) (Venous Return)
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Rate Pressure Product (Equation)
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HR+BP = Rate Pressure Produce = Double Product
HR + BP = the Work of the Heart |
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Oxygen Uptake (Equation)
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Figured by:
– Fick Equation Expresses Relationship Between: – Cardiac Output – Oxygen Uptake – Arteriovenous Oxygen Difference |
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Maximal Oxygen Uptake
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The Greatest Amount of Oxygen that:
– Can be used at the Cellular Level for the Entire Body – Correlation is accepted as Measurement of Cardiorespiratory Fitness |
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Diastolic Blood Pressure
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Used to estimate the:
– Pressure exerted against the arterial walls when – No Blood is being forcefully ejected through the walls – AKA Diastole |
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Systolic Blood Pressure
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Estimates the Pressure Exerted against the:
– Arterial Walls as Blood is Forcefully Ejected during the Ventricular Contraction – aka Systole |
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Mean Arterial Pressure (Definition/Equation)
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The average blood pressure throughout the Cardiac Cycle
Mean Art. BP = (SBP–DBP/3) + DBP |
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Total Peripheral Resistance
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The resistance of the Entire Systematic Circulation
ion = Increased Resistance vasodilation = Decreased resistance |
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Adaptation to Acute Aerobic Exercises
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Increased:
– Cardiac Output – Stroke Volume – HR – Vo2 – SBP – Blood Flow to active muscles – Decrease in DBP |
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Minute Ventilation
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The Volume of Air Breathed in a Minute
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Tidal Volume
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The Amount of Air Inhaled and Exhaled with each breath
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Ventilatory Equivalent
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The ratio of:
– Minute Ventilation to – Oxygen Uptake Ranges between: 20–25L of Air/liters of O2 consumed |
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Physiological Dead Space
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The Alveoli in which Poor:
– Blood Flow – Ventilation – Other problems with Alveolar Surface Impair Gas Exchange |
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Aerobic Gas Exchange Process
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Large Amounts of O2 Diffuse from:
– Capillaries to Tissues Increased levels of CO2 move from: – Blood to Alveoli Minute Ventilation Increases to Maintain Appropriate Alveolar Concentrations of these Gases |
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Diffusion
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The Movement of O2 and CO2 Across
– Cell Membrane Is a function of the Concentration of Each Gas Molecular motion is determined by Partial Pressure |
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Aerobic Training Adaptions
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Increased:
– Max Cardiac Output – Increased Stroke Volume Reduced: – Heart Rate at Rest/submax exercise |
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Vasoconstriction
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Narrowing of Blood Vessels as a result of:
– Contraction of the Muscular wall of the vessel |
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Vasodilation
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Widening of Blood Vessels as a Result of:
– Relaxation of the Muscular wall of the Vessel |
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Venous Return
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The amount of Blood Returning to the Heart
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Ventilatory Equivalent
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The Ration of:
– Minute Ventilation to – Oxygen Uptake |
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Alveoli
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The functional unit of the Pulmonary System
Where gas exchange occurs |
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Anatomical Dead Space
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During Inspiration:
– Air also Occupies Areas of Respiration: – Nose – Mouth – Trachea – Bronchi – Bronchioles Areas of no Gas Exchange |
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Arteriovenous Oxygen Difference
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The Difference in:
– Oxygen Content Between: – Arterial and Venous Blood |
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Blood Doping
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The Practice of Artificially Increasing:
– Red Blood Cell Mass |
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Bradycardia
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Fewer than 60 bpm
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Ejection Fraction
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The Fraction of the:
– End Diastolic Volume Ejected from the Heart |
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End–Diastolic Volume
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The Volume of Blood Available to be Pumped by the:
– Left Ventricle – At the the End of the Diastole (filling phase) |
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Frank–Starling Mechanism
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The Force of the Contraction is a:
– Function of the Length of the Fibers of the Muscle Wall |
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Hyperoxic Breathing
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Breathing Oxygen–Enriched Gas Mixtures
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Hyperventilation
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Increase in Pulmonary Ventilation
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Metabolic Equivalent of Tasks
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3.5 ml of O2/KG/BW
The ability of the Heart/Circulatory to Transport Oxygen, and the Body tissues t use it |
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Myoglobin
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The protein that transports Oxygen within the Cell
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Detraining
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Succeeds Aerobic Inactivity
Most sensitive detraining happens in: – The Aerobic Enzyme Activity – Revers to Normal, Untrained State |
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Overtraining (Aerobic)
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Extreme levels of:
– Frequency – Volume – Intensity – Combo of above Rest, to recover – Even longer period with Aerobic Athletes |
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Overtraining Syndrome (Aerobic)
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Performance Decrements
Low Body Weight Low Body Fat |
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Overreaching (Aerobic)
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Same as Overtraining, |
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Resistance Exercise
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Specialized Method of Conditioning that Involves:
– The Progressive use of Resistance to – Increase one's Ability to Exert Force |
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Preadolescence
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The Period of Life Before:
– The Development of Secondary Sex Characteristics |
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Adolescence
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Refers to the Period:
– Between Childhood and Adulthood |
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Growth
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Increase in Body Size or a Particular Body Part
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Development
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The Natural Progression from:
– Prenatal Life to Adulthood |
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Maturation
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The Process of Becoming:
– Mature – Fully Functional |
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Puberty
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Period of Time in Which:
– Secondary Sex Characteristics Develop and a Child is Transformed – Into a Young Adult |
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Chronological Age
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Development by Age in:
– Months or – Years |
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Biological Age
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Development of:
– Maturation – Pubertal Development Measured by: – Skeletal Age – Somatic (physique) Maturity – Sexual Maturity |
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Menarche
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The onset of Menstruation in Girls
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Training Age
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Length of Time the:
– Child has been – Resistance Training |
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Peak Height Velocity
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Pubertal Growth Spurt
– May increase the Risk of Injury in Adolescents – S&C Pro: Focus on balance and correction |
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Diaphysis
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Central Shaft of a Long Bone
– Where Bone Formation Occurs |
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Growth Cartilage
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Located at Three Sites in a Child
– Epiphyseal (Growth) Plate – Joint Surface – Apophyseal Insertions of Muscle–Tendon Units Damage to These May Impair Growth and Development in Affected Bone |
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Important Factor of Strength Expression in Children
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Most comes from the:
– Development of their Nervous System – Myelination of Nerve Fibers |
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Experts on Child Resistance Training
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Safe and Effective Method of Conditioning in Children
– Under a Qualified and Competent S&C Pro – Children aren't Miniature Adults |
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Benefits of Resistance Training in Children
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May Favorably Alter:
– Selected Anatomic/Psychosocial Parameters – Reduce Injuries in Sport/Rec – Improve Motor Skills – Improve Sports Performance |
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Osteoporosis
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Clinical Condition:
– Characterized by Low Bone Mass and – Increased Susceptibility to Fractures |
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Absolute vs. Relative Strength (Men vs. Women)
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Absolute: Women have about 2/3 the Strength of Men
Relative: Equal in Lower Body, Slightly Less in Upper Body |
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Women Risk Factors in Knee Joint (Other Joint) Injuries
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Possible that:
– Joint Laxity – Limb Alignment – Notch Dimensions – Ligament Size – Body Movement – Shoe–Surface Interaction – Skill Level – Hormonal Changes – Training Deficiencies Reason for the Difference in Knee Injuries |
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Most ACL Injuries Happen in Women at:
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Non–Contact Mechanisms:
– Deceleration – Lateral Pivoting – Landing |
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Osteopenia
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Bone Mineral Density Between:
–1 and –2.5 from normal Young Adult >–2.5 is Osteoporosis |
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Sarcopenia
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Loss of Muscle Mass from: |
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Ideal Performance State
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Ultimate Goal of an Athlete
Marked by: – Psychological – Physiological Efficiency Efficiency = Only employing the amount of: – Psychic and Physical energy required to perform a Task |
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Athlete
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Someone who Engages in a Social Comparison (Competition) involving:
– Psychomotor Skill – Physical Prowess – Or Both In an Institutionalized Setting Typically under: – Public Scrutiny – or Evaluation |
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Sport Psychology
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Subdiscipline of Exercise Science that seeks to Understand the:
– Influence of Behavioral Processes on – Skilled Movement |
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Three Major Goals of Sports Psychology
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1. Measuring Psychological Phenomena
2. Investigating the Relationships between: – Psychological Variables – Performance 3. Applying Theoretical Knowledge to: – Improve Athletic Performance |
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Anxiety (State Anxiety)
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A Subjective Experience of:
– Apprehension and Uncertainty Accompanied by: – Elevated Autonomic – Voluntary – Neural Outflow – Increased Endocrine Activity Experience |
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Trait Anxiety
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A Personality Variable or Disposition Relating to:
– The Probability that One will Perceive an Environment as Threatening Characteristic |
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Arousal
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Simply the Intensity Dimension of:
– Behavior Physiology |
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"Psyched–Up" Athlete
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Psychological Arousal
Athlete May Experience: – Tremendous Mental Activation Characterized by: – Positive Thoughts – Strong Sense of Control – i.e. Psychic Energy |
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Anxiety and Athletic Performance
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Causes doubt by:
– High Degree of Ego Involvement – Athlete May Perceive a Threat to Self–Esteem – Perceived Discrepancy between Ones: – Ability vs. Demands for Athletic Success – Fear of the: – Consequences of Failure (i.e. Loss of Approval from: teammates, coach, family, or peers) |
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Cognitive Anxiety
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Relates to
– Psychological Processes – Worrisome Thoughts |
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Somatic Anxiety
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Relates to such Physical Symptoms as:
– Tense Muscles – Tachycardia – Butterflies |
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Stress
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Considered any Disruption from:
– Homeostasis or – Mental/Physical Calm |
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Stressor
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Environmental and/or Cognitive that:
– Precipitates Stress (i.e. Stress Response) |
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Types of Stress
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Distress (Negative) = Comprises Cognitive and Somatic Anxiety
Eustress (Positive) = Comprises Psychic Energy and Physiological Arousal |
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Attention
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The Processing of Both:
– Environmental and – Internal Cues that – Come to Awareness |
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Selective Attention
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The Ability to Inhibit Awareness of some Stimuli in order to Process Others
Suppresses: – Task–Irrelvant Cues (i.e. people on sidelines) – In order to Process Task–Relevant Cues Athlete's Focus |
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Preparatory Routine
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To Deal with Anxiety and Attentional Challenge by:
– Adopting a Ritual or Mental Checklist Consciously Directs thought to: – Task–Relevant and Controllable Concerns |
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Cue Utilization
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Theory Explains the Effect of Stress or Increased Levels of Physiological Arousal on: |
