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32 Cards in this Set
- Front
- Back
1)What are the functions of skeletal muscles?
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- locomotion and breathing
- postural support -Heat production during cold stress 40-50% total body weight |
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a. Epimysium
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surrounds entire muscle
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b. Perimysium
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Surrounds bundles of muscle fibers (Fascicles)
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c. Endomysium
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Surrounds individual muscle fibers
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d. Sarcolemma
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Muscle cell membrane
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3) Explain the role of satellite cells with muscle development
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Play role in muscle growth and repair
a. Increase number of nuclei |
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4) What is a sarcomere?
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a. Includes Z line, M line, H zone, A band, I band
b.s the basic unit of a muscle. Muscles are composed of tubular muscle cells (myocytes or myofibers). Muscle cells are composed of tubular myofibrils. Myofibrils are composed of repeating sections of sarcomeres, which appear under the microscope as dark and light bands. Sarcomeres are composed of long, fibrous proteins that slide past each other when the muscles contract and relax. |
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5) Describe the ‘Sliding Muscle Filament’ theory
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• muscle shortening occurs due to movement of the actin filament over the myosin
filament. • The steps in muscular contraction are: a. The nerve impulse travels down the transverse tubules and reaches the sarcoplasmic reticulum, and Ca+2 is released. b. Ca+2 binds to the protein troponin. c. Ca+2 binding to troponin causes a position change in tropomyosin away from the “active sites” on the actin molecule and permits a strong binding state between actin and myosin. d. Muscular contraction occurs by multiple cycles of cross-bridge activity. Shortening will continue as long as energy is available and Ca+2 is free to bind to troponin. |
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6) What are actin and myosin?
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Myofibrils contain two major types of contractile protein: (1) actin (part of the thin filaments) and (2) myosin (major component of the thick filaments).
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7) What are the 3 main muscle fibers?
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Type IIx fibers
a. Fast-twitch fibers b. Fast-glycolytic fibers Type IIa fibers c. Intermediate fibers d. Fast-oxidative glycolytic fibers Type I fibers e. Slow-twitch fibers f. Slow-oxidative fibers |
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8) Explain the role of aging and atrophy of muscle fibers
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Loss of muscle mass and strength
a. Due to prolonged bed rest, limb immobilization, reduced loading during space flight Initial atrophy (2 days) b. Due to decreased protein synthesis Further atrophy c. Due to reduced protein synthesis Atrophy is not permanent d. Can be reversed by resistance training e. During spaceflight, atrophy can be prevented by resistance exercise • Prolonged periods of muscle disuse (bed rest, limb immobilization, etc.) result in muscle atrophy. This inactivity-induced atrophy results in a loss of muscle protein due to a reduction in protein synthesis and an increase in the rate of muscle protein breakdown. |
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9) ***Identify and describe 3 types of muscle action
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Isometric (static)
a. Muscle exerts force without changing length b. Pulling against immovable object c. Postural muscles Ex: push brick wall for 15 seconds. Isotonic (dynamic) – Concentric • Muscle shortens during force production – Eccentric • Muscle produces force but length increases – Includes variable resistance exercise • Nautilus equipment Ex: bicep curls Isokinetic – Exertion of force at constant speed Ex: expensive monitoring force production match force device found in pt clinic-rehab athletic performance |
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10) ***What are the 3 main principles of training and describe each one
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Overload
a. Training effect occurs when a system is exercised at a level beyond which it is normally accustomed Specificity b. Training effect is specific to: i. Muscle fibers involved ii. Energy system involved (aerobic vs. anaerobic) iii. Velocity of contraction iv. Type of contraction (eccentric, concentric, isometric) Reversibility c. Gains are lost when overload is removed d. When training is stopped, the training effect is quickly lost |
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12) What are factors that improve Vo2 max physiologically
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• Genetic predisposition accounts for 40% to 60% of one’s VO2 max value. Very strenuous and/or prolonged training can increase VO2 max in normal sedentary individuals by more than 40%.
• In young sedentary subjects, approximately 50% of the increase in VO2 max due to training is related to an increase in maximal stroke volume (maximal heart rate remains the same), and 50% is due to an increase in the a-vO2 difference. • The large differences in VO2 max in the normal population (2 versus 6 liters/min) are due to differences in maximal stroke volume. • Higher VO2 max due to: – Higher maximal cardiac output, stroke volume, and lower total peripheral resistance – No difference in a-vO2 difference or maximal heart rate • Higher stroke volume linked to: – Higher blood volume and red cell volume • The increased a-vO2 difference is due to an increase in the capillary density of the trained muscles that is needed to accept the increase in maximal muscle blood flow. The greater capillary density |
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13) What happens during lactate removal, What is responsible for this?
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a. By nonworking muscle, liver, and kidneys
b. Gluconeogenesis in liver |
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14) Define muscular strength vs. muscular endurance
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Muscular strength
a. Maximal force a muscle or muscle group can generate i. 1 repetition maximum (1-RM) Muscular endurance b. Ability to make repeated contractions against a submaximal load |
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15) What is sarcopenia?
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Decline in strength after age 50
a. Loss of muscle mass (sarcopenia) i. Loss of both type I and II fibers ii. Atrophy of type II fibers iii. Loss of intramuscular fat and connective tissue b. Loss of motor units c. Reorganization of motor units |
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16) ***Explain how ‘neural factors’ are responsible for strength improvements?
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Early gains in strength
a. Initial 8–20 weeks Adaptations b. Improved ability to recruit motor units c. Learning d. Coordination |
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17) What is the difference between hypertrophy vs. hyperplasia?
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Hypertrophy
a. Enlargement of both type I and II fibers i. Low-intensity (high RM), high-volume training results in smaller type II fibers ii. Heavy resistance (low RM) results in larger type II fibers b. No increase in capillary density Hyperplasia c. Increase in muscle fiber number d. Mainly seen in long-term strength training i. Not as much evidence as muscle hypertrophy |
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18) Define the term ‘epidemiology’
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The study of the distribution and determinants of health states and the use of this information in the control of disease
Uses of epidemiology: a. Establish the cause of disease b. Trace the natural history of disease c. Describe the health status of populations d. Evaluate an intervention |
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19) What are the top 3 killers in the U.S. in correct order?
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-heart diseases
-cancer -strokes |
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21) What are 4 characteristics of Metabolic Syndrome?
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Insulin resistance
a. Reduced ability of peripheral tissues to take up glucose b. Leads to hyperinsulinemia i. Due to higher insulin secretion by pancreas c. Also increases FFA level in the blood i. Together with abdominal obesity Hyperinsulinemia associated with: d. Increased SNS activity e. Increased sodium and water retention f. Increased smooth muscle proliferation in blood vessels • Several competing hypotheses • Insulin resistance – Changes in blood vessels and water retention cause hypertension • Hypertension – Decrease in small blood vessels reduces glucose and insulin delivery to muscle, causing insulin resistance • Increased SNS activity – Increases blood pressure and blood glucose • Obesity – Adipose tissue secretions affect insulin resistance |
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22) What is a PAR-Q?
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Physical Activity Readiness Questionnaire (PAR-Q)
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23) List physiological readings taken at rest and at exercise for assessments
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Resting measures
a. Heart rate and blood pressure * b. Cholesterol c. ECG Exercise measures (GXT or field test) d. Heart rate e. Blood pressure f. ECG g. Symptoms i. Angina pectoris * ii. Dyspnea * |
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24) Differences between field tests vs. laboratory testing
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(Field test)
Use natural activities a. Walking, running, or stepping Can test large numbers of people at low cost * Physiological responses may be difficult to measure Motivation plays an important role in test results Cr-field test • Measure how far a person can run in a set time or how fast they can run a set distance – Cooper’s 12-minute run and 1.5-mile run * • For adults – AAPHERD’s 1-mile run/walk and PACER test * • For children • VO2 max estimates based on the linear relationship between running speed and oxygen cost of running* – Duration of 10–20 minutes • Running at speed demanding 90–95% VO2 max • Minimize contribution of anaerobic energy sources Progressive Aerobic Cardiovascular Endurance Run (PACER) Walk Tests aka Rockport Test Queen’s College Step Test for Determining Vo2 * (laboratory testing) graded exercise test – Treadmill – Cycle ergometer -bod pod -bike test -dexa |
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25) Recognize the difference types of field tests vs. lab tests for fitness testing
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.
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26) What is a RPE and why would one use this instead of checking heart rate?
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• Original 6–20 scale and revised scale (0–10)
• Indicator of subjective effort – Way to track progress through a GXT 1 3-15 medication – Can be used to prescribe exercise |
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27) ***Define and describe the acronym for FIT
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a. Intensity
i. %VO2 max ii. % maximal heart rate iii. Rating of perceived exertion iv. Lactate threshold b. Frequency i. Number of days per week ii. Number of times per day c. Duration i. Number of minutes of exercise ii. Total kcals expended iii. Total kcals expended per kilogram body weight |
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28) What are the general requirements for a training program?
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Training program should match the anaerobic and aerobic demands of the sport *
Overload * a. Increased capacity of a system in response to training above the level to which it is accustomed Specificity * b. Specific muscles involved c. Specific energy systems that are utilized Reversibility * d. When training is stopped, the training effect is quickly lost • Men and women respond similarly to training programs * – Exercise prescriptions should be individualized • Training improvement is always greater in individuals with lower initial fitness * – 50% increase in VO2 max in sedentary adults – 10–15% improvement in normal, active subjects – 3–5% improvement in trained athletes |
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29) What are the ACSM recommendations for prescribing cardio and strength training?
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ACSM recommendation
a. One set of 8–10 exercises (major muscle groups) b. 8–12 reps per set c. 2–3 sessions per week Multiple sets more effective for improving strength Single set sufficient when maximal strength gain is not the primary goal For maximal gains in strength d. Untrained: four sets at 60% 1-RM, three days/week e. Trained: four sets at 80% 1-RM, two days/week f. Athletes: eight sets at 85% 1-RM, two days/week |
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30) What is DOMS and what is responsible for this?
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Delayed onset muscle soreness (DOMS)
– Slowly begin a specific exercise over 5–10 training sessions to avoid DOMS Due to microscopic tears in muscle fibers or connective tissue Results in cellular degradation and inflammatory response Not due to lactic acid Eccentric exercise causes more damage than concentric exercise |
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31) What are the 2 main types of stretching techniques?
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Static stretching
a. Continuously holding a stretch position i. Hold position for 10–60 seconds ii. Repeat each stretch 3–5 times b. Preferred technique i. Less chance of injury or soreness ii. Less muscle spindle activity Dynamic stretching c. Ballistic stretching movements |