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70 Cards in this Set
- Front
- Back
Macro & Microstructure
- What is Epimysium? |
- continuous w/ tendons at end of muscles.
- Surrounds groups muscle fiber bundles called Fasciles (Fasciulus) |
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Macro & Microstructure
- What is Perimysium? |
- CT surrounding muscle fibre groups - fascicles.
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Macro & Microstructure
- Endomysium |
- surrounds each individual muscle fibre
- encircles and is continuous w/ muscle fibers membrane - Sarcolemma |
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Macro & Microstructure
- Sarcolemma |
- sheath surrounding muscle fiber.
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Macro & Microstructure
- what is a motor neuron? |
- Nerve cell
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Macro & Microstructure
- What is a Neuromuscular Junction? |
- 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 . |
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Macro & Microstructure
- What is a Motor Unit |
- Motor neuron and muscle fibers it innervates.
- all muscles fibers of a MU contract together when stim by the motor neuron. |
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Macro & Microstructure
- Sarcoplasm |
- cytoplasm of a muscle fiber
- contains contractile components (myofibrils) - stored glycogen - fat - enzymes, - organelles; mitochondria, and sarcoplasmic reticulum |
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Macro & Microstructure
- Myofibrils |
- contain contractile proteins, that contract muscle cell
- 2 types of myofilaments: Actin (thin) Myosin (thick) |
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Macro & Microstructure
- Actin, Myosin, globular head, cross-bridges, sarcomeres |
- 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. |
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Macro & Microstructure
- Action POtential |
- electrical nerve impulse,
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What are the FITTE principles
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- Frequency
- Intensity - Time - Type - Enjoyment |
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What is an Example of exercise frequency for a:
Novice? |
- 2-3x per week
- can be a split (upper/lower/full), or 3 full body, etc) - |
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What is an example of exercise frequency for an:
Intermediate exerciser |
- 3-4x per wk
- 2-3x per muscle group per wk - split routine |
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What is an example of exercise frequency for an:
Advanced Exerciser |
- 4-6 days per wk
- still 2-3x per week per muscle group - split routine |
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What is exercise Intensity?
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- the load
- and speed / velocity of performance |
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Provide an example of exercise intensity for a:
NOvice - INtermediate exerciser |
- 60-70% of 1RM for 8-12 reps
- approx 11-18 RM |
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Provide an example of exercise intensity for:
Intermediate - Advanced exerciser |
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 |
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Provide examples for intensity velocities for:
- Novice - Intermediate - Advanced |
- Novice: slow and moderate concentric velocity
- Intermediate: moderate concentric velocity - Advanced: unintentional slow (controlled pace) to fast concentric velocity |
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Provide examples of exercise velocities
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- 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 |
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What is an example of exercise Time for:
Novice |
1-3 sets per exercise
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What is an example of exercise time for:
Intermediate - Advanced |
- multiple sets w/ systematic variation of Vol & Intensity
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Provide an examples of a TYPES of exercises
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- Free weight, machine, dynamic / isometric (especially w/ trunk)
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Why is ENJOYMENT an important principle in the FITTE principles
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- important for the exerciser to stay on track w/ the workouts because they are enjoyable
- provides: variety, indoor/outdoor/games |
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What are the 5 key areas that ACSM/CSEP guidelines include
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- hypertrophy
- power - endurance - motor performance - older adults |
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Recommendations for sequencing exercises for: novice, intermediate, advanced - strength training
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- 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 |
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Recommendations for Hypertrophy Training for Novice - Intermediate
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- 70-85% 1RM for 8-12 reps for 1-3 sets per exercise
- 1-2 min rest |
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Recommendations for Advanced training for hypertrophy
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- 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 |
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Muscular Power
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- 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 |
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Principles of Progression
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- Overload, specificity, and Variation
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Progression Principle:
- Progressive Overload |
- gradual increase of stress placed upon body during exercise training
- physiological adaptations to an RT program for Novice may occur fast |
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Progression Principle
- What alterations can be done to increase demands placed on body for Progressive Overload |
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 |
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Progression Principle
Specificity |
- 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 |
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Progression Principle
- Variation or Periodization |
- 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 |
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Progression Principle
- Classical Periodization |
- classic linear model
- high training vol and low intensity - as training progresses, vol decreases, and intensity increases |
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Progression Principle
- Reverse Periodization |
- 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) |
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Progression Principle
- Undulating Periodization |
- 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) |
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Trainable Characteristics
- Muscular Strength |
- 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. |
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Modifiable Factors
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- Neural Control
> # of MU stimulated > Freq of MU firing > psychological stress - Muscle CSA (hypertrophy) - Preloading |
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Non-Modifiable Factors
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- 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 |
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Stretching: Dynamic
- Ballistic |
- bouncing (stretch reflex-muscle spindle)
- acute - Muscle tissue (neural) - Specific WU (sport specific) |
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Stretching: Dynamic
"circles" |
- RofM exercises, position not held
- acute - CT & muscle tissue - WU (general or specific or daily exercises for arthritis) |
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Stretching: Static
- Active |
- contract opposite muscle (reciprocal inhibition - muscle spindle)
- acute or chronic - muscle tissue (neural) - Specific WU or CD |
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Stretching: Static
- Passive |
- static - supported
- Chronic - CT and muscle tissue - CD (dull neural response) - not prior to 1-3 RM, plyo) |
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Stretching: Static
- PNF |
- static (autogenic-inhibition-GTO) & active (recipriocal inhibition) may be combined
- chronic - CT & muscle tissue - CD (dull neural response) |
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Plyometric Training
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- Exercises or activities enabling muscle to reach max force in shortest time possible (power)
- to activate more MU more quickly, causing better neurological adaptation. |
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All or none Principle
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- 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 |
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Muscle Fiber Types
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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) |
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Muscle Fiber Types
- Type I Fibres |
- efficient and fatigue resistant
- high capacity for aerobic E supply |
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Muscle Fiber Types
- Type II |
- inefficient and fatiguable
- low aerobic power - rapid force development - high anaerobic power - Type IIa & Type IIx differ in capacity for aerobic oxidative E supply |
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Muscle Fiber Types
- Type IIa |
- 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) |
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Preloading
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- 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. |
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Proprioception
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- 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. |
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Muscle Spindles
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- 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) |
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Golgi Tendon Organs
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- 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 |
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Sarcopenia
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- reduced muscle function in older adults
- reduced muscle size and strength as a result of aging. |
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Bioenergetics
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- flow of E in biological systems
- conversion of macronutrients into biologically usable forms of E |
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Catabolism
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- breakdown of large molecules into smaller molecules
(eg: breakdown of proteins into A.A) |
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Anabolism
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- synthesis of larger molecules from smaller molecules
(eg: formation of proteins from A.A) |
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Exergonic Reaction
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- E-releasing reactions
- generally catabolic |
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Endergonic Reactions
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- Require E and include anabolic processes and contraction of muscle
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Metabolism
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- total of all catabolic or exergonic and anabolic or endergonic reactions in a biological system.
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ATP
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- 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 |
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Phosphagen system
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- 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 |
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ATP Stores
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- about 80-100g ATP in body at any given time
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Glycolysis
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- break down of carbs - either glycogen stored in muscle or glucose delivered in blood to resynthesize ATP
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Joint Classification
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- Fibrous
- Cartilagenous - Synovial |
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Joint Classification
- Fibrous |
- Fibrous joint where bones are bound via fibrous tissue
- immovable - (eg: skull sutures) |
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Joint Classification
- Cartilagenous |
- Bones attached by fibrocartilage or hyaline cartilage
- Can be immovable (synarthrosis) - Can be slightly movable (amphiarthrosis) - eg) symphyses - slightly movable (eg) pubic symphysis |
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Joint Classification
- Synovial |
- 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 |