Mfc Certification Study Cards

Front 1

Macro & Microstructure

- What is Epimysium?

Back 1

- continuous w/ tendons at end of muscles.
- Surrounds groups muscle fiber bundles called Fasciles (Fasciulus)

Front 2

Macro & Microstructure

- What is Perimysium?

Back 2

- CT surrounding muscle fibre groups - fascicles.

Front 3

Macro & Microstructure

- Endomysium

Back 3

- surrounds each individual muscle fibre
- encircles and is continuous w/ muscle fibers membrane - Sarcolemma

Front 4

Macro & Microstructure

- Sarcolemma

Back 4

- sheath surrounding muscle fiber.

Front 5

Macro & Microstructure

- what is a motor neuron?

Back 5

- Nerve cell

Front 6

Macro & Microstructure

- What is a Neuromuscular Junction?

Back 6

- junction between Motor Neuron (nerve cell) and muscle fibers it innervates
- aka: motor end plate
- place of connection

Motor Neuron + Inn. Muscle Fibers = NMJ

- each muscle cell has only 1 NMJ
- although 1 motor neuron innervates many Muscle Fibres .

Front 7

Macro & Microstructure

- What is a Motor Unit

Back 7

- Motor neuron and muscle fibers it innervates.
- all muscles fibers of a MU contract together when stim by the motor neuron.

Front 8

Macro & Microstructure

- Sarcoplasm

Back 8

- cytoplasm of a muscle fiber
- contains contractile components (myofibrils)
- stored glycogen
- fat
- enzymes,
- organelles; mitochondria, and sarcoplasmic reticulum

Front 9

Macro & Microstructure

- Myofibrils

Back 9

- contain contractile proteins, that contract muscle cell
- 2 types of myofilaments: Actin (thin) Myosin (thick)

Front 10

Macro & Microstructure

- Actin, Myosin, globular head, cross-bridges, sarcomeres

Back 10

- Myosin filaments are thick filaments inside the sarcomere there have globular heads.
- Globular heads called cross-bridges protrude from myosin and pull on actin filaments
- Actin filaments are thin filaments (2 strand - dbl helix)
- when muscle contraction occurs, myosin globular head pull on actin, pulling actin closer together causing muscle contraction.

Front 11

Macro & Microstructure

- Action POtential

Back 11

- electrical nerve impulse,

Front 12

What are the FITTE principles

Back 12

- Frequency
- Intensity
- Time
- Type
- Enjoyment

Front 13

What is an Example of exercise frequency for a:

Novice?

Back 13

- 2-3x per week
- can be a split (upper/lower/full), or 3 full body, etc)
-

Front 14

What is an example of exercise frequency for an:

Intermediate exerciser

Back 14

- 3-4x per wk
- 2-3x per muscle group per wk - split routine

Front 15

What is an example of exercise frequency for an:

Advanced Exerciser

Back 15

- 4-6 days per wk
- still 2-3x per week per muscle group - split routine

Front 16

What is exercise Intensity?

Back 16

- the load
- and speed / velocity of performance

Front 17

Provide an example of exercise intensity for a:

NOvice - INtermediate exerciser

Back 17

- 60-70% of 1RM for 8-12 reps
- approx 11-18 RM

Front 18

Provide an example of exercise intensity for:

Intermediate - Advanced exerciser

Back 18

80-100% 1RM
- eg) 1-8 RM

- increase load by 2-10% when individual can perform current workload for 1-2 reps over desired number on 2 consecutive training sessions

Front 19

Provide examples for intensity velocities for:

- Novice
- Intermediate
- Advanced

Back 19

- Novice: slow and moderate concentric velocity

- Intermediate: moderate concentric velocity

- Advanced: unintentional slow (controlled pace) to fast concentric velocity

Front 20

Provide examples of exercise velocities

Back 20

- Slow velocity: 2s CON - 4s ECC (2:4) - Novice
- Super Slow: 10:10s

- Moderate Velocity: 1-2s:1-2s - intermed/advanced
- Fast velocity: <1s:1s - advanced

Front 21

What is an example of exercise Time for:

Novice

Back 21

1-3 sets per exercise

Front 22

What is an example of exercise time for:

Intermediate - Advanced

Back 22

- multiple sets w/ systematic variation of Vol & Intensity

Front 23

Provide an examples of a TYPES of exercises

Back 23

- Free weight, machine, dynamic / isometric (especially w/ trunk)

Front 24

Why is ENJOYMENT an important principle in the FITTE principles

Back 24

- important for the exerciser to stay on track w/ the workouts because they are enjoyable
- provides: variety, indoor/outdoor/games

Front 25

What are the 5 key areas that ACSM/CSEP guidelines include

Back 25

- hypertrophy
- power
- endurance
- motor performance
- older adults

Front 26

Recommendations for sequencing exercises for: novice, intermediate, advanced - strength training

Back 26

- large muscle groups before small groups
- multi-joint exercises before single joint
- high-intensity exercises before lower-intensity
- rotation of upper and lower body or opposing exercises

Front 27

Recommendations for Hypertrophy Training for Novice - Intermediate

Back 27

- 70-85% 1RM for 8-12 reps for 1-3 sets per exercise
- 1-2 min rest

Front 28

Recommendations for Advanced training for hypertrophy

Back 28

- 70-100% 1RM be used for 1-12 reps per set for 3-6 sets per exercise in a periodized manner
- usually 6-12 RM
- Rest time should correspond w/ goals of exercise. (eg) 2-3 min rest for intense loading

Front 29

Muscular Power

Back 29

- predominantly multi-jt exercises
- 1-3 sets per exercise
- light to moderate loading
- 30-60% 1RM for Upper body
- 0-60% 1RM for lower body
- 3-6 reps, not til failure
- performed in explosive velocity for increasing fast force production

Front 30

Principles of Progression

Back 30

- Overload, specificity, and Variation

Front 31

Progression Principle:

- Progressive Overload

Back 31

- gradual increase of stress placed upon body during exercise training
- physiological adaptations to an RT program for Novice may occur fast

Front 32

Progression Principle

- What alterations can be done to increase demands placed on body for Progressive Overload

Back 32

1) Exercise intensity: absolute or relative resistance/load for exercise may be increase
2) Total reps: performed at current intensity may be increased
3) Repetition speed/tempo: w/ submax loads may be altered
4) Rest periods: shortened for endurance improvements, or lengthened for strength and power training
5) Training volume: total work

Front 33

Progression Principle

Specificity

Back 33

- all training adaptations are specific to stimulus applied
- specific physiological adaptations to RT are determined by:

1) muscle actions involved
2) speed of movement
3) range of motion
4) muscle groups trained
5) Energy systems involved
6) intensity and volume of training

- some carryover of training effects

Front 34

Progression Principle

- Variation or Periodization

Back 34

- systematic process of altering one of more program variable(s) to allow training stim to remain challenging and effective
- Systematic variation of volume and intensity is most effective for long term progression.
- 2 common variables are volume and intensity

Front 35

Progression Principle

- Classical Periodization

Back 35

- classic linear model
- high training vol and low intensity
- as training progresses, vol decreases, and intensity increases

Front 36

Progression Principle

- Reverse Periodization

Back 36

- reverse linear periodization model
- inverse of classical model
- Intensity is high, volume low at first
- then intensity lowers, and volume increases
- used for individuals targeting LME (local muscular endurance)

Front 37

Progression Principle

- Undulating Periodization

Back 37

- nonlinear model of periodization enables variation in intensity and volume w/in a cycle by rotating diff protocols to train components of neuromuscular performance (eg: strength, power, LME)
- (eg: 3-5RM, 8-10RM, 12-15RM loads may be used in rotation)

Front 38

Trainable Characteristics

- Muscular Strength

Back 38

- Muscle fiber CSA (cross-sectional area) is positively related to maximal force production
- arrangement of fibers according to: angle of pennation, muscle length, joint angle, contraction velocity can alter expression of muscular strength
- Force generation is dependent upon MU activation
- MU recruited according to their recruitment threshold - activation of slower (low force producing) MU before faster (high force-producing) MU.

Front 39

Modifiable Factors

Back 39

- Neural Control
> # of MU stimulated
> Freq of MU firing
> psychological stress
- Muscle CSA (hypertrophy)
- Preloading

Front 40

Non-Modifiable Factors

Back 40

- Variation in tendon insertion
- muscle fiber type
- arrangement of muscle fibers (pennated vs. non-pennated)
- muscle belly length (short vs long)
- body size / limb length

Front 41

Stretching: Dynamic

- Ballistic

Back 41

- bouncing (stretch reflex-muscle spindle)
- acute
- Muscle tissue (neural)
- Specific WU (sport specific)

Front 42

Stretching: Dynamic

"circles"

Back 42

- RofM exercises, position not held
- acute
- CT & muscle tissue
- WU (general or specific or daily exercises for arthritis)

Front 43

Stretching: Static

- Active

Back 43

- contract opposite muscle (reciprocal inhibition - muscle spindle)
- acute or chronic
- muscle tissue (neural)
- Specific WU or CD

Front 44

Stretching: Static

- Passive

Back 44

- static - supported
- Chronic
- CT and muscle tissue
- CD (dull neural response)
- not prior to 1-3 RM, plyo)

Front 45

Stretching: Static

- PNF

Back 45

- static (autogenic-inhibition-GTO) & active (recipriocal inhibition) may be combined
- chronic
- CT & muscle tissue
- CD (dull neural response)

Front 46

Plyometric Training

Back 46

- Exercises or activities enabling muscle to reach max force in shortest time possible (power)
- to activate more MU more quickly, causing better neurological adaptation.

Front 47

All or none Principle

Back 47

- Action potential (electric current) flows along a motor neuron excites muscle fibers by chemical transmission
- Arrival of Action Potential at nerve terminal, causes release of NT, acetylcholine > diffuses across NMJ
- causes excitation of sarcolemma
- Sufficient enough ACH is released, AP is generated across sarcolemma and fiber contracts
- All fibers in MU contract and develop force at same time
- Motor neuron can't turn on only specific muscle fibers
- Strong AP, can't produce stronger contraction

Front 48

Muscle Fiber Types

Back 48

Way to classify fibers is according to their twitch time
- ST & FT
- Type I: Slow Twitch
- Type IIa (fast twitch)
- Type IIb or Type IIx (fast twitch)

Front 49

Muscle Fiber Types

- Type I Fibres

Back 49

- efficient and fatigue resistant
- high capacity for aerobic E supply

Front 50

Muscle Fiber Types

- Type II

Back 50

- inefficient and fatiguable
- low aerobic power
- rapid force development
- high anaerobic power
- Type IIa & Type IIx differ in capacity for aerobic oxidative E supply

Front 51

Muscle Fiber Types

- Type IIa

Back 51

- great capacity for Aerobic Metabolism
- more capillaries surround them than Type IIx
- greater resistance to fatigue
- slight combination of Type I & Type IIx (in between)

Front 52

Preloading

Back 52

- max force production doesn't occur early in ROM if muscle is unloaded
- Some muscle fibers that are active early in ROM will not be fully activated unless muscle is loaded prior to muscle action.
- preloading occurs since sufficient muscle force must be developed to overcome inertia.

Front 53

Proprioception

Back 53

- specialized sensory receptors located in: joints, muscles, and tendons
- sensitive to pressure, can relay info about muscle dynamics to conscious and subconscious pars of CNS.

Front 54

Muscle Spindles

Back 54

- are proprioceptors that consist of several modified muscle fibers enclosed in sheath of CT
- provide info about muscle length and rate of change in length
- muscle lengthens, spindles stretch
- greater the stretch, engagement of muscle spindles results in greater activation of the muscle spindles
(eg: knee jerk)

Front 55

Golgi Tendon Organs

Back 55

- are proprioceptors located in tendons
- activated when tendon attached to active muscle is stretched
- Tension in muscle increase, discharge of GTO increases
- feedback from spinal cord, inhibits muscle activation, allows relaxation of muscles

Front 56

Sarcopenia

Back 56

- reduced muscle function in older adults
- reduced muscle size and strength as a result of aging.

Front 57

Bioenergetics

Back 57

- flow of E in biological systems
- conversion of macronutrients into biologically usable forms of E

Front 58

Catabolism

Back 58

- breakdown of large molecules into smaller molecules
(eg: breakdown of proteins into A.A)

Front 59

Anabolism

Back 59

- synthesis of larger molecules from smaller molecules
(eg: formation of proteins from A.A)

Front 60

Exergonic Reaction

Back 60

- E-releasing reactions
- generally catabolic

Front 61

Endergonic Reactions

Back 61

- Require E and include anabolic processes and contraction of muscle

Front 62

Metabolism

Back 62

- total of all catabolic or exergonic and anabolic or endergonic reactions in a biological system.

Front 63

ATP

Back 63

- Adenosine Triphosiphate
- composed of adenosine and 3 phosphate groups
- allows the transfer of E from exergonic to endergonic reactions
- allows for muscular activity
- metabolic processes use ATP

Front 64

Phosphagen system

Back 64

- provides ATP primarily for short-term, high-intensity activities (sprinting, RT)
- active at start of all exercises regardless of intensity
- E system relies on hydolysis of ATP and breakdown of Creatine Phosphate (CP) [high E molecule]
- Creatine Kinase is the enzyme that catalyzes the synthesis of ATP from CP and ADP
- CP supplies a phosphate group that combines w/ ADP to replenish ATP
- CP is stored in small amts, can't be primary supplier of E for long duration

Front 65

ATP Stores

Back 65

- about 80-100g ATP in body at any given time

Front 66

Glycolysis

Back 66

- break down of carbs - either glycogen stored in muscle or glucose delivered in blood to resynthesize ATP

Front 67

Joint Classification

Back 67

- Fibrous
- Cartilagenous
- Synovial

Front 68

Joint Classification

- Fibrous

Back 68

- Fibrous joint where bones are bound via fibrous tissue
- immovable
- (eg: skull sutures)

Front 69

Joint Classification

- Cartilagenous

Back 69

- Bones attached by fibrocartilage or hyaline cartilage
- Can be immovable (synarthrosis)
- Can be slightly movable (amphiarthrosis)
- eg) symphyses - slightly movable (eg) pubic symphysis

Front 70

Joint Classification

- Synovial

Back 70

- joint filled w/ synovial fluid
- fully movable
- known as Diarthroses
eg) hinge: ,
- saddle: flex/ext - elbow jt
- plane: sliding/gliding - acromioclavicular jt
- pivot: atlanto-axial jt
- condyloid (metacarpophalangeal jt
- ball & socket: glenohumeral jt