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KNPE345 > Lectures 1-3 > Flashcards

Lectures 1-3 Flashcards

1
Q

Sliding filament theory

A
  1. Calcium released from SR
  2. Triggers tropomyosin to move and Calcium binds to troponin
  3. Crossbridge is formed
  4. Myosin filaments slide over one another, pulling on actin filaments causing a concentric contraction
  5. Myosin lets go of actin and cross-bridge is broken
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2
Q

Concentric contraction

A

Muscle shortens in length, used to generate motion

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3
Q

Essentric contraction

A

Muscle lengthens, used to resist or slow motion

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4
Q

Isometric contraction

A

No change in muscle length, yet the muscle is still contracted; used for producing shock absorption and to maintain stability (ex. plank)

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5
Q

What is the pattern of progress when you first begin strength training?

A

Significant increase in progress when you first begin training, then it plateaus over time

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6
Q

Why is there a significant increase in progression when you first begin training?

A

Neural adaptation improves progress for the first 6 weeks, then hypertrophy begins

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7
Q

Proprioceptors

A

Sensory receptors in joints, muscles and tendons that rely on info concerning dynamics to conscious and subconscious parts of CNS

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8
Q

Muscle spindles

A

Proprioceptors that provide info on muscle length and rate of change in length, assist w precise movement and protects from injury

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9
Q

Golgi tendon organs

A

Proprioceptors located in tendon, synapses w inhibitory neurons to stop excessive tension

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10
Q

Fast twitch muscle fibres

A

Moderate blood flow
Low stamina
High strength
Sprinting
Small amount of energy quickly

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11
Q

Slow twitch muscle fibres

A

Excellent blood flow
High stamina
Moderate strength
Marathon
Large amount of energy slowly

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12
Q

How can athletes improve force production?

A
  1. Recruit large muscle groups
  2. Increase cross sectional area of muscles
  3. Preload a muscle before a concentric action to enhance force production
  4. Use preloading during training to develop strength early in the range of motion
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13
Q

Preloading a muscle example

A

Holding dumbells during a vertical jump but dropping them when you squat down will increase your jump height

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14
Q

Preloading during training

A

Using bands and chains in resistance training to improve force generation as the muscle becomes more unloaded prior to contraction
ex. squatting with a band to increase resistance at the end range of motion

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15
Q

Sinoatrial node (SA)

A

Intrinsic pacemaker where electric impulses are initiated

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16
Q

Atrioventricular node (AV)

A

Where the impulse is delayed slighty before passing into the ventricles to cause contraction

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17
Q

Hemoglobin

A

Iron protein molecule that carries O2 in blood to working tissues via red blood cells

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18
Q

Sympathetic nervous system

A

Boosts alertness, stimulation results in faster HR, fight or flight

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19
Q

Parasympathetic nervous system

A

Recovery, stimulation results in lower HR, rest and digest

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20
Q

Heart rate variability

A

Measurement of the time btwn heartbeats that depends on the balance btwn your sympathetic and parasympathetic NS

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21
Q

Heart rate variability and sympathetic NS

A

More variability

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22
Q

Heart rate variability and parasympathetic NS

A

Less variability

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23
Q

High HR variability

A

Good cardiovascular health

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24
Q

Respiration

A

Involves the movement of the diaphragm up and down to generate a pressure gradient and the elevation and depression of the ribcage

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25
Respiration in practice
Venous CO2 during warmup=faster and deeper breathing=improved gas exchange
26
How does warming up improve oxygen efficiency?
Hemoglobin releases more O2 at higher temps which improves gas exchange and therefore there is more ATP available due to greater O2 transport efficiency
27
Anaerobic
No presence of O2 necessary for energy (ATP) production
28
Aerobic
O2 required to produce ATP
29
Phospagen system(ATP-PC)
Anaerobic Short term, high intensity exercise Requires breakdown of PCR to catalyze ATP molecule Fast twitch fibres
30
Fast glycolysis
Pyruvate converted to lactate Occurs quickly to create energy availability but for short duration
31
Slow glycolysis
Pyruvate to mitochondria Slower re-synthesis but for longer duration Aerobic glycolysis
32
What happens when there is an accumulation of H+?
Metabolic acidosis which correlates with high blood lactate
33
Oxidative system
Uses CHO and fats As intensity increases it shifts from fats to CHO Produces for ATP for a longer duration
34
Prolonged activity and the oxidative system
Prolonged activity will shift back to fat utilization and then protein for energy BUT nutritional practices can ensure only CHO are used for energy
35
Duration and intensity of phosphogen system
0-6s and extremely high
36
Duration and intensity of fast glycolysis
30s- 2 min High
37
Duration and intensity of oxidative system
Greater than 3 min Low
38
Anabolic hormones
Promote tissue building (ie. insulin, insulin-like growth hormone, testosterone, growth hormone)
39
Catabolic hormones
Degrade cell proteins (ie. Cortisol and progesterone)
40
Testosterone
Primary androgen that interacts w skeletal muscle tissue
41
Variables to increase testosterone in men
Large muscle group exercises Heavy resistance Moderate to high volume of exercise, achieved w multiple sets or exercises Short rest intervals Two+ years of resistance training experience
42
Growth hormones (somatotropin)
Increases protein synthesis and hypertrophy of both type I and II Highest secretion during sleep
43
Cortisol
Catabolic, converts amino acids to carbohydrates and inhibits protein synthesis (stress hormone)
44
Catecholamines
Epinephrine, norepinephrine, dopamine Acute expression of strength and power, central nervous system stimulators and vascular dilators
45
Axial skeleton
Head and thorax
46
Appendicular skeleton
Limbs, pelvis and everything else
47
Types of joints
1. Uniaxial 2. Biaxial 3. Multiaxial
48
Vertebral column
7 cervical 12 thoracic 5 lumbar 5 sacral 3-5 coccygeal
49
Origin
Proximal attachment of a muscle
50
Insertion
Distal end of muscle attachment
51
Agonist
Muscle most directly involved in creating a specific movement
52
Antagonist
Assists in joint stabilization, assists in braking the movement of agonist
53
Synergist
Assists indirectly in movement (ie. brachioradialis)
54
Tendons
Attach muscle to bone (ie. achilles tendon)
55
Ligaments
Attach bone to bone (ie. ACL)
56
Planes movement
Sagittal plane Transverse plane Frontal plane
57
Strength
The maximal force output that a muscle of muscle group can generate a specific velocity
58
Power
The time rate of doing work P=FxV
59
Work
The product of force exerted on an object and the distance that the object moves in the direction the force was applied (W=FxD)
60
Neural control
How many motor units are recruited at what rate
61
Muscle cross-sectional area
Force is related to muscle cross-sectional area
62
Arrangement of muscle fibres
Angle of muscle fibres
63
Muscle length
Muscle is strongest at resting length
64
Joint angle
The amount of torque a muscle can apply varies through a joints ROM
65
Muscle contraction velocity
Force declines as velocity of contraction increases
66
Joint angular velocity
Concentric vs essentric vs isometric
67
Strength-mass ratio
Strength of muscles involved must accelerate the mass
68
Body size
Smaller athletes generally have a higher strength to mass ratio
69
Biomechanics to reduce injury risk
1. Perform warmup sets 2. Perform through a full ROM 3. Begin progressions with light weight 4. Don't ignore pain 5. Avoid lifting maximally without proper technique 6. Utilize a variety of exercise variations of the same movement pattern 7. Build toward the intro of plyometrics
70
Chronological age
Years lived
71
Biological age
Age determined by biological markers such as puberty
72
Training age
Training saturation (how long have I been training)
73
Women vs mens power output relative to body weight
Women's is 63% of mens
74
Do women and men increase their strength at the same rate and why is this imp?
Yes. Imp bc it means they should train very similar
75
Why are women more prone to lower body injury?
Women have a larger Q angle from the hip, leads to a vagus position (internal rotation of knees)
76
Sarcopenia
Loss of muscle mass associate w aging, decrease in cross-sectional area muscle density
77
Osteopenia
Reduction in bone density associated w aging
78
LTAD (Long-term development in sport and physical activity)
Framework for the development of every child, youth and adult to enable optimal participation in sport and physical activity
79
What does LTAD take into account?
Growth, maturation and development, trainability and sport system alignment
80
What is the goal of LTAD?
Develop physical literacy
81
What is physical literacy?
The motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities for life
82
What does physical literacy involve?
Fundamental sport skills Fundamental movement skills (balance, object handling, walking and skipping) Reacting and adapting to environment
83
LTAD 7 stages
1. Active start 2. FUNdamentals 3. Learn to train 4. Train to train 5. Train to compete 6. Train to win 7. Active for life
84
Active start (0-6yrs)
Free play, daily routine, locomotion, object manipulation and balance skills on a variety of surfaces
85
FUNdamentals (Boys=6-9yrs, girls=6-8yrs)
Free plan, some simple rules, agility, balance, coordination and speed activities, teamwork
86
Learn to train (boys=9-growth spurt, girls=8- growth spurt)
Sports, some training structure (bodyweight, swiss, and medicine balls etc.), intro to formal competition
87
Train to train (adolescence)
Skill refinement, specialization, aerobic and strength development, free weights, positive training environment and assist in cultivation life skills Formal competition and life skills
88
Train to compete (post adolescent growth spurt)
Athletes at provincial, junior national or early national level Specialization, competition, evidence based training, teach skills to balance work, school, family, life
89
Train to win (dependent on sport progress)
Athletes compete at highest level (pro, olympics, Paralympic, world championships Further development of technical, tactical, physical and psychological components, support from specialists and recovery breaks
90
Active for life
Most people playing sports Have build a strong foundation on active start, FUNdamentals and learn to train
91
Types of active for life
Competitive for life Fit for life
92
Competitive for life
Competitive athletes still striving to improve and win
93
Fit for life
Participation in sport for enjoyment and physical activity, may occasionally compete but include other forms of physical activity
94
What are the 4 personal training certifications?
1. CanFit-Pro 2. NSCA-CPT 3. CSEP-CPT 4. ACE
95
What is a CSEP-CPT not sanctioned to do?
Asess or program maximal aerobic and anaerobic exercise Assess or program muscular strength using loads exceeding 90% of 1RM Use an ECG Assess or program exercises for populations w unstable medical conditions
96
Strength and conditioning certifications
1. NSCA-CSCS 2. CSCCa 3. CSEP-HPS
97
NSCS-CSCS scope of practice
1. Scientific foundations 2. Practical/applied
98
Scientific foundations
Exercises sciences Nutrition
99
Practical/applied
Exercise technique Program design Organization and administration Testing and evaluation
100
CSEP-HPS scope of practice
Previous restriction on aerobic and anaerobic assessment and programming lifted Previous restrictions on musclar strength assessment or programming that exceeds 90% of 1 RM lifted
101
CSEP-CES
Perform assessments, prescribes exercise, supervision in healthy individuals and populations with medical conditions, functional limitations or disabilities
102
NSCA- CPSS
Certified performance and sport scientist
103
Specialty fitness/coaching certifications
FMS USAW NCCP
104
Emerging/custom certifications
Crossfit CPPS Poliquin
105
Non-essential certifications
BOSU RKC TRX
106
How do golgi tendon organs affect power production?
Inhibit further activity of the motor neurons innervating the muscle, inhibiting force production Relaxation prevents damage from excess force

KNPE345 (20 decks)

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