Midterm 2

Question 1

Kinanthropometry 4 structures of human body:

Answer 1

1.Size
2.Proportionality
3.Composition
4.Shape

Question 2

what is kinanthropometry:

Answer 2

structure of the moving human body

Question 3

size focuses on:
(KINATHROPOMETRY)

Answer 3

1.Stature
2.mass
3.length
4.girths
5.Widths

Question 4

what proportionality focuses on:
(KINANTHROPOMETRY)

Answer 4

1.mass
2.length
3.girth
4.width

Question 5

what composition focuses on:
(KINANHTROPOMETRY)

Answer 5

1.Lean body mass
2.Fat body mass
3.Essiantial fat
4.Storage fat

Question 6

what shape focuses on:
(KINANTHROPOMETRY)

Answer 6

1.SHAPE

Question 7

What makes up a single muscle cell fibre:

Answer 7

1.Sarcolemma (cell membrane)
2.Sarcoplasm (Cytoplasm
3.Sacromere (Functional unit)
4.Myofibrils (contains contractile protein)

Question 8

What is sliding filament theory?

Answer 8

The myofilament or contractile protein actin
slides across myosin

Question 9

A sarcomere may shorten during muscle contraction.

Answer 9

YES

Question 10

1.Isometric
2.eccentric
3.concentric

Answer 10

1.muscle force = load
2.muscle force is less than load
3.muscle force is greater than load

Question 11

With classic contractions (concentric), as speed of movement increases
↑, the force a muscle can generate ________

Answer 11

Decreases

Question 12

Why does muscle generate less force when more velocity is used

Answer 12

Cross bridges are compromised since they cannot couple and
uncouple fast enough (myosin heads attaching to the actin
filaments)

Question 13

define endurance:

Answer 13

Ability to resist fatigue in strength performance of longer duration.

Question 14

define strength or maximal strength:

Answer 14

The ability to perform maximal voluntary contraction to overcome powerful external resistances.

Question 15

define power:

Answer 15

The ability to overcome external resistance by developing a high rate of muscular contraction; also known as “speed strength”. (The greatest amount you can lift in the shortest period).

Question 16

strength can be increased by 2 things what are they?

Answer 16

Myogenically and Neurogenically

Question 17

what are some health benefits of increased muscular strength and endurance?

Answer 17

-Prevents lower back problems
-Decreased injury to joints and muscles
-postpones decrease of strength when you age
-prevents bone loss
-increases metabolic rate

Question 18

characteristics of fast twitch and slow twitch muscles.

Answer 18

slow twitch- fatigue resistant, 110ms to reach peak.

fast twitch- fatigue’s quickly, 50ms to reach peak, generates greater force than slow twitch.

Question 19

Impulses cross gaps, what are these gaps called?

Answer 19

synapses

Question 20

impulses cross gaps, what neuro-transmitter is used?

Answer 20

Acetylcholine

Question 21

Sort the following:

1. muscle contracts
2. calcium is released from the SR
3. impulse arrives at the NMJ
4. impulse travels over sarcolemma
5. cross bridges form

Answer 21

1. Impulse arrives at Neuro-Muscular-Junction
   2.Impulse travels over sarcolemma
   3.Calcium is released from the sarcoplasmic reticulum
   4.Cross bridges from
   5.muscles contract

Question 22

Factors influencing the force of muscle contractions:

Answer 22

1. The individual’s state of health
2. The individual’s training status
   *3. Joint angle (and coordination of movement)
   *4. Muscle cross-sectional area
   *5. Speed of movement
   *6. Muscle fibre type
   *7. Age
   *8. Sex (male/female)

Question 23

Efferent vs Afferent impulse

Answer 23

Efferent (Volitional contraction): Motor control of movement. Starts in motor cortex (in cerebrum) to motor unit of specific muscle.

Afferent (Reflexive contraction): Sensory component of movement. (from receptors to CNS) Starts in receptor (pain, heat) and goes to sensory cortex.

Question 24

what does our Vestibular sense do?

Answer 24

-Tells us where our body is in space
-Semi circular canals in our inner ears

It integrates with our visual system to enhance a sense of equilibrium and balance.

Question 25

proprioceptive sense

Answer 25

-Tells us where our body parts are, relative to our body -In muscle tendon and joint capsules.

Question 26

Differentiate and describe the function of the proprioceptors:

Answer 26

1. Muscle spindles -senses stretch in muscle, myotatic reflex 2. Golgi tendon organ- senses muscle tension, reverse myotatic reflex

Question 27

passive vs active ROM

Answer 27

passive- attained with external force active- attained with internal force

Question 28

What limits ROM?

Answer 28

1. Bony articulations (ball n socket, hinge) 2. Soft tissue (tendons, ligaments) 3. Neural reflexes (Afferent impulses)

Question 29

the 3 stretching methods?

Answer 29

1. Static 2. Dynamic 3. Proprioceptive Neural-muscular Facilitation

Question 30

describe static stretching

Answer 30

Easy stretching (move slowly into stretch, increase pressure and hold for 10-30s)

Question 31

describe dynamic stretching

Answer 31

Dynamic and repeated movement

Question 32

Describe PNF (proprioceptive neuro-muscular facilitation)

Answer 32

Phase 1 – slowly stretch muscle to its end range Phase 2 – isometrically contract stretched muscle for approx. 7 seconds (puts additional tension on tendons) Phase 3 – passively increase stretch of muscle and hold for approx. 6 secs.

Question 33

Importance of flexibility

Answer 33

1. Increase functional ROM 2. Improved performance 3. Injury prevention (Improves joint health) 4. Rehabilitation from injury (regular stretching should begin as soon as pain & swelling is gone. Also Helps to realign collagen fibers)

Question 34

difference between training strength and Muscular endurance

Answer 34

> 60% 1 RM = Strength (2-8reps) < 60% 1 RM = Muscular endurance (12+reps)

Question 35

What makes up one motor unit?

Answer 35

Motor unit = 1 motorneuron and muscle fibres it innervates

Question 36

Development of maximal strength: Through __________of myofibrils

Answer 36

Hypertrophy

Question 37

Power = maximum force a muscle can generate in ______ _____

Answer 37

minimum time

Question 38

All principles of training

Answer 38

1. Progressive Overload 2. Reversibility 3. Specificity 4. Recovery 5. Individualization 6. Variation 7. Diminishing Returns

Question 39

5 factors that affect flexibility

Answer 39

-Age -Sex -Injury -Improper strength training -Poor posture

Question 40

Fat mass can be divided into 2 types: Storage Fat percent for male and female

Answer 40

12% male 15% female

Question 41

Fat mass can be divided into 2 types: Essential fat percent for male and female

Answer 41

3% male 12% female

Question 42

Fat cell hypertrophy is:

Answer 42

an increase in size, A reversible change

Question 43

Fat cell Hyperplasia is:

Answer 43

increase in #, a irreversible change

Question 44

List some body composition assessments like BMI and ratio's

Answer 44

-BMI -Waist to hip ratio -Hydrostatic (water displacement) -DEXA -Air displacement

Question 45

what does BMI=30 or greater mean

Answer 45

OBESE

Question 46

Type I twitch Type II twitch

Answer 46

type I-slow twitch type II-fast twitch

Question 47

List some Do's of resistance training

Answer 47

-Train agonist and antagonist muscles -Warm up and cooldown -Train full range of motion -Breathing -Orders of exercise (major muscle first)

Question 48

Signs of overtraining

Answer 48

-Extreme muscle soreness -Gradual increase of soreness -loss of weight -constipation or diarrhea -Loss of apatite

Question 49

Active vs Passive range of motion

Answer 49

passive is the use of external forces to stretch Active is the use of only internal force to stretch

Question 50

Define- Dynamic, Ballistic, PNF and static stretching

Answer 50

Dynamic- Controlled sport specific movements through ROM Ballistic-Bouncing through extreme ROM PNF- Involves isometric contraction Static- Slow and controlled stretch held for 30 seconds

Question 51

Volitional contraction is what kind of impulse and where does it travel through

Answer 51

Volitional contraction is an Efferent impulse and travels through the PYRAMIDAL TRACT

Question 52

Reflexive contraction is what kind of impulse and where does it travel through

Answer 52

Reflexive contraction is an Afferent impulse travels through the POSTERIOR COLUMN

Question 53

Increased waist measurements is associated with risk of:

Answer 53

-Coronary heart disease -Hypertension -Type II diabetes

Question 54

What are the parts of the muscle on the microscopic level from largest to smallest

Answer 54

1.Muscle 2.Fascicle 3.muscle fiber 4.Myofibril 5.Myofilaments

Question 55

types of resistance training

Answer 55

-Medicine balls (explosive/power training) -Bands, tubing (travel, rehabilitation) -Ropes, tires (variety) -Free weights (traditional) * Dumbbells * Barbells -Machines (beginner, solo, + rehabilitation) * Weight stack with cable pulley system * Air resistance * Guided movements

Question 56

difference between active and passive STATIC stretching

Answer 56

passive- Elongation of tissue Active- Elongation of tissue and strengthening

Question 57

difference between active and passive DYNAMIC stretching

Answer 57

passive- tissue elongation active-tissue elongation and strengthening