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KIN 335 > Lecture 13 > Flashcards

Lecture 13 Flashcards

1
Q

Terminology associated with the sacromere:

A
  • myosin filament
  • actin filament
  • cross-bridge
  • power stroke
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2
Q

Rate of ATP hydrolysis depends on ….

A

myosin heavy chain (MHC) type

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3
Q

Type I MHC:

A

slow hydrolysis rate

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4
Q

Type IIa MHC:

A

fast hydrolysis rate

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5
Q

Type IIb MHC:

A

very fast hydrolysis rate

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6
Q

Cross-bridge cycling 4 steps:

A
  1. myosin heads split ATP and become reoriented and energized
  2. myosin heads bind to actin forming crossbridges
  3. myosin heads rotate toward centre of the sacromere (power stroke)
  4. as myosin heads bind ATP, the crossbridges detach from actin
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7
Q

MHC I –>

A

Type I

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8
Q

MHC IIa –>

A

Type IIA

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9
Q

MHC IIb –>

A

Type IIB

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10
Q

Biceps brachii is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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11
Q

Deltoid is ___% Type I and ____% Type II.

A
  • 60%

- 40%

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12
Q

Gluteus maximus is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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13
Q

Vastus Lateralis is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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14
Q

Biceps femoris is ___% Type I and ____% Type II.

A
  • 60%

- 30%

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15
Q

Gastrocnemius is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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16
Q

Soleus is ___% Type I and ____% Type II.

A
  • 90%

- 10%

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17
Q

Tibialis anterior is ___% Type I and ____% Type II.

A
  • 70%

- 30%

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18
Q

Erector spinae is ___% Type I and ____% Type II.

A
  • 50%

- 50%

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19
Q

Type I muscle fibre: neural, metabolic, other name.

A
  • slow twitch
  • oxidative
  • slow oxidative
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20
Q

Type IIa muscle fibre: neural, metabolic, other name.

A
  • fast twitch
  • oxidative/glycolytic
  • fast oxidative glycolytic
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21
Q

Type IIb muscle fibe: neural, metabolic, other name.

A
  • fast twitch
  • glycolytic
  • fast glycolytic
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22
Q

Muscle fibre is made up of ______ in ____ and in ____.

A
  • sacromeres
  • series
  • parallel
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23
Q

Length of muscle =

A

number of sacromeres in series

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24
Q

Force generated by muscle =

A

number of sacromeres in parallel

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25
Time to contract =
MHC type
26
Sacromere:
space between 2 Z discs
27
Effects of flexibility training on performance: increased:
- sit and reach - standing long jump distance - vertical jump height - knee flexion strength - knee extension strength
28
Effects of flexibility training on performance: decreased:
20 m sprint time
29
Type I adaptations to resistance exercise:
- no effect on MHC - minimal or small increase in sacromeres in parallel - increased oxidative capacity (metabolic) - less fatiguable
30
Type IIA adaptations to resistance exercise:
- no effect on MHC - large increase in sacromeres in parallel - increase oxidative and glycolytic capacity (metabolic) - less fatiguable
31
Type IIB adaptations to resistance exercise:
- MHC: convert to IIA with training | - type IIA fibres convert to type IIB with disuse
32
Maximum flexibility depends on...
number of sacromeres in series
33
Maximum strength depends on...
number of sacromeres in parallel
34
Maximum power depends on...
- number of sacromeres in series - number of sacromeres in parallel - % MHC IIa
35
Caveat:
ignores neural activation of muscle
36
MU =
motor unit
37
Terminology associated with the motor neuron:
- neuron body - axon - dendrite - meylin sheath - neuromuscular junction
38
Individuals may not maximally ______ muscle via _____ ____.
- activate | - voluntary effort
39
Estimated voluntary muscle activation: ____%. Why?
- 75% (range 60-100%) | - neural inhibition (eg. Golgi tendon organ)
40
Why neural inhibition?
prevent injury (muscle-tendon tear, avulsion fracture)
41
Size principle: Type I (SO) motor unit:
- slow twitch - small # muscle fibres - low recruitment threshold - lower force
42
Size principle: Type II (FOG) motor unit:
- fast twitch - large # muscle fibres - high recruitment threshold - higher force/time
43
Size principle: Type II (FG) motor unit:
- fast twitch - very large # muscle fibres - very high recruitment threshold - highest force/time
44
Adductor pollicis is ___% Type I and ____% Type II.
- 80% | - 20%
45
Type I (SO) motor unit effect of hypertrophy:
- small increase size of muscle fibres | - small increase recruitment threshold
46
Type II (FOG) motor unit effect of hypertrophy:
- increase size of muscle fibres | - increased recruitment threshold
47
Type II (FG) motor unit effect of hypertrophy:
- increase size of muscle fibres | - increased recruitment threshold
48
Muscle hypertrophy:
- increased muscle fibre and motor unit size | - greater resistance force is required to recruit motor units
49
With muscle hypertrophy, for the same absolute resistance force...
- fewer motor units are used - lower ATP cost - increased force steadiness
50
Twitch:
motor unit activated once
51
Summation of twitches:
motor unit activated again before relaxation
52
Unfused tetanus:
motor unit activated repetitively at low frequency
53
Fused tetanus:
motor unit activated repetitively at high frequency
54
MU activation: non ballistic (slow and steady) step 1:
- 0-40% 1RM | - incremental recruitment of type I motor units @ low firing frequency
55
MU activation: non ballistic (slow and steady) step 2:
- 40-90% 1RM | - incremental recruitment of type II motor units @ low firing frequency
56
MU activation: non ballistic (slow and steady) step 3:
- 90-100% 1RM | - increase in firing frequency of type I and type II motor units
57
MVC =
maximal voluntary contraction
58
In MU activation - ballistic, motor units are recruited according to ____ _____.
size principle
59
In MU activation - ballistic, firing frequency of motor units is higher at the time of _____.
recruitment
60
MU activation - ballistic means:
compromise max force (80-90% MVC)
61
Rest in sarcolemma:
Na, K ATPase pump maintains ion balance across sarcolemma
62
Muscle twitch in sarcolemma:
- sodium enters cell | - potassium exists cell
63
High frequency activation in sarcolemma:
Na, K ATPase pump restores ion balance to allow repeated activation of muscle
64
Na, K ATPase has _____ transport of...
- active - Na out of muscle fibre - K into muscle fibre
65
Na, K ATPase requires ____.
ATP
66
1 ATP =
3 Na & 2 K
67
What increases # of Na K ATPase pumps?
- high intensity training - resistance exercise - sprint interval training
68
Non-ballistic has ____ muscle activation while ballistic has _____ muscle activation.
- slow | - fast
69
Non-ballistic has ____ rate of force development (RFD), while ballistic has _____ RFD.
- low | - high
70
Non-ballistic has _____ energy expenditure while ballistic has ____ EE.
- lower | - higher
71
Non-ballistic has _____ force steadiness while ballistic has ____ force steadiness.
- greater | - lower
72
Non-ballistic neuromuscular training:
- muscular endurance - hypertrophy - neurologic strength
73
Non-ballistic neuromuscular training: 0-40% MVC:
- MU activation: recruit type I (SO) MU | - training results: type I (SO) & II (FOG) MU: inc. hypertrophy and endurance
74
Non-ballistic neuromuscular training: 40-70% MVC:
- MU activation: recruit type II (FOG) MU | - training results: type I (SO) & II (FOG) MU: inc. hypertrophy and endurance
75
Non-ballistic neuromuscular training: 70-90% MVC:
- MU activation: recruit type II (FG) MU | - training results: Type II (FOG & FG) MU: inc. hypertrophy and endurance
76
Non-ballistic neuromuscular training: 90-100% MVC:
- MU activation: increase firing frequency of all MU | - training results: inc. neurologic strength; minimal hypertrophy
77
Ballistic neuromuscular training: 0-40% MVC:
- MU activation: recruit type I (SO) MU @ max firing frequency - Training results: increase speed @ low resistance
78
Ballistic neuromuscular training: 40-70% MVC:
- MU activation: recruit type I (SO) & Type II (FOG) MU @ maximum firing frequency - training results: increase speed @ low-moderate resistance
79
Ballistic neuromuscular training: 70-90% MVC:
- MU activation: recruit type I (SO) & type II (FOG & FG) MU @ maximum firing frequency - training results: increase speed @ low-moderate-high resistance
80
Ballistic neuromuscular training:
- low load explosive training - moderate load explosive training - high load explosive training
81
General resistance exercise parameters for training to improve strength: beginners:
- intensity: 60-80% 1RM - sets: 2-4 - training frequency: 3 days/week
82
General resistance exercise parameters for training to improve strength: moderately trained:
- intensity: 80% 1RM - sets: 4-5 - training frequency: 2 days/week
83
General resistance exercise parameters for training to improve strength: advanced:
- intensity: > 85% 1RM - sets: 4-8 - training frequency: 2-3 days/week
84
Muscular endurance exercise parameters:
- intensity: 70-80% 1RM - reps: 8-12 - speed: slow
85
Hypertrophy exercise parameters:
- intensity: 80-90% 1RM - reps: 5-8 - speed: slow
86
max/neurologic strength exercise parameters:
- intensity: > 90% 1RM - reps: 1-3 - speed: slow
87
Ballistic exercise parameters:
- intensity: 30-80% 1RM (depends on type of exercise) - reps: 1-3 - speed: fast
88
Intensity aka
recruitment threshold
89
Reps/sets aka
motor unit fatigue
90
Speed aka
firing frequency @ recruitment
91
2 methods for intensity:
- % 1RM (repetition maximum) | - repetition maximum method
92
% 1RM (repetition maximum):
intensity assigned as percentage of max. resistance lifted for one repetition
93
Repetition maximum method:
intensity assigned as maximum resistance lifted for a number of repetitions
94
Ballistic training types:
- sprinting - implement & jump - weightlifting
95
Method for sprinting intensity:
% of best sprint time
96
Range for sprinting intensity:
70-100% best sprint time
97
Method for implement & jump intensity:
% 1RM of similar non-ballistic exercise
98
Range for implement & jump intensity:
30-80% 1 RM of non-ballistic exercise
99
Method for weightlifting intensity:
% 1 RM
100
Range for weightlifting intensity:
70-100% 1RM
101
Intermuscular coordination:
- coordination between muscles/muscle groups - improved activation of syngergists - decreased co-contraction of antagonists
102
Intermuscular coordination is associated with _____ fitness.
- neuromotor | - skill, technique
103
Flexibility training protocol:
- optimal protocol not identified - 15s = 45s = 120s - passive = active

KIN 335 (16 decks)

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