Midterm 2 Outcomes Flashcards
(102 cards)
1
Q
Kinanthropometry: Structure of Human Body (4)
A
Size, Proportionality, Composition, Shape (somatotype)
2
Q
Size Measurements (5)
A
Stature, Mass, Lengths, Girths, Widths
3
Q
Proportionality: ratio/ Index
A
-calculate how one body segment compares to another
-express as percentage of the other
4
Q
Proportionality: Stature Proportions
A
-sitting height relative to standing height
5
Q
Proportionality: Mass
A
BMI= mass relative to height
6
Q
Proportionality: Length
A
crural index: lower leg relative to upper leg
brachial index: lower arm relative to upper arm
7
Q
Proportionality: Girth
A
hip relative to waist
8
Q
Proportionality: Width
A
shoulders relative to hip (androgyny index)
9
Q
Proportionality: Surface area relative to Volume
A
-children vs adults
-as height increases, surface area squares but volume cubes
10
Q
Composition: Two Component Model (2)
A
Lean Body Mass: skeletal muscle, bone, water
-higher LBM associated with higher metabolism
-excessive leanness may impair health
Fat Body Mass: Storage and Essential
11
Q
Essential Fat
A
-required for normal physiological functioning
-3% body weight for males
-12% body weight for females
-bone marrow, heart, lungs, liver, spleen, kidneys, etc
12
Q
Storage fat
A
-fat that accumulates as adipose
-energy reserve, cushions/ protects organs
Male: 12% body mass
Female: 15% body mass
13
Q
Fat Cells
A
-size and number of fat cells determines degree of fatness
Increase in number =Hyperplasia
Increase in size=Hypertrophy
-once formed, fat cells stay for life
14
Q
Overweight vs Overfat
A
Overweight: body weight greater than deemed appropriate
-BMI 25-29.9
Overfat: Body fat greater than deemed appropriate
15
Q
BMI
A
> 25 =increased risk of disease
_30 obese
* Underweight (< 18.5 kg/m2)
* Normal (18.5 - 24.9 kg/m2)
* Overweight (25.0 - 29.9 kg/m2)
* Obese (> 30.0 kg/m2)
– Classes I, II and III
16
Q
Waist Circumference Girth
A
-increased measurement associated with; coronary heart disease, hypertension, type 3 diabetes
Men>102cm
Women>88cm
17
Q
Waist to Hip Ratio
A
Gynoid (pear shape)
Android (apple shape)
18
Q
Somatotypes (3)
A
Endomorph: round and chubby (usually females)
Mesomorph: exhibit a predominance of muscle (usually males)
Ectomorph: tall and thin
19
Q
Types of Muscle: Smooth
A
-involuntary
-in blood vessels, organs, eye iris
-slow, uniform contractions
-fatigue resistant
20
Q
Types of Muscle: Cardiac
A
-involuntary
-self generating impulses
-features of both smooth and skeletal muscle tissue
-very fatigue resistant
21
Q
Types of Muscle: Skeletal
A
-voluntary
-connects to bony segments via tendons
-repeated contractions may lead to fatigue
-striated (dark to light under microscope)
22
Q
Anatomy of Skeletal Muscle
A
-connective tissue made up mainly of collagen
-surrounds all muscle fiber bundles (muscles)
-continuous with and part of the tendons that join muscle to bone
-bundle of muscles called muscle fascicle
23
Q
Anatomy of a single muscle cell (fibre)
A
-diameter of a thin human hair
-maximum length 12cm (4.5in)
-multinucleated cylindrical cell
24
Q
Sarcolemma
A
cell membrane-surrounding cell
25
Sarcoplasm
cytoplasm- fluid
26
Sarcomere
functional unit- where contraction takes place
27
Myofibrils
contain contractile protein -contain myofilaments
28
Sarcoplasmic reticulum
net lie labrynth of tubules inside fibre
29
T-Tubules
transverse tubules- connect SR with outer membrane (sarcolemma)
30
Actin and Myosin
actin (thin) forms framework and slides over myosin (thick filaments in middle)
31
Sliding Filament Theory
myofilament actin slides across myosin
-myosin heads (cross bridges) grab actin, actin slides across myosin causing contraction of the sarcomere unit and thus muscle contraction
32
Muscle Contraction
-many sarcomeres shortening (actin sliding over myosin)
Myofilaments= myosin and actin (comprise the sarcomere unit)
33
Isometric State
Isometric: when muscle force equals the load, the muscle will not change in length
-2nd greatest force production
34
Concentric State
Concentric: when muscle force exceeds the load, the muscle will shorten
least force production
35
Eccentric State
Eccentric: when muscle force is less than the load, the muscle will lengthen
-greatest force production
36
Factors Influencing force of Muscle Contractions
Health, Training, Joint angle, Muscle cross-sectional area, speed of movement, muscle fibre type, age, sex
37
Joint Angle
-type of contraction and the force required to resist an external load change as the joint angle changes
-contraction and force required depend on whether the external force exceeds, or is less than, the internal applied force
37
Joint Angle length tension relationship
:Too far apart- fewer cross bridges can form= less force produced
:Optimal distance apart- maximal cross bridge formation= maximal force produced
:Too close together= cross bridges overlap =less force produced
38
Muscle Cross-Sectional Area
-body ass is positively correlated with strength, provided that the mass is primarily muscle tissue or lean mass
-the larger, the more force it ca generate
39
Speed of Movement
-increase= force a muscle can generate decreases
-cross brides compromised since cant uncouple and couple fast enough
40
Fast twitch- Type 2
greater the fast twitch;
-greater the force
-faster
-more fatigue
Muscular Strength
41
Slow Twitch- Type 1
greater the slow twitch;
-less force
-slower
-better endurance
Muscular Endurance
42
Age
-loss of fast twitch fibres associated with aging
-apoptosis, disuse
-sarcopenia "muscle loss"
43
Sex
-absolute force and power capacity of females is less than in males
-due to muscle volume
44
What Initiates Muscle Contraction
Nervous System
-neural impulse: electrical currents that pass along nerve fibers to the muscle
45
Motor Nerves (neurons)
Slow twitch: small diameter, 120ms to reach peak, fatigue resistant, innervates 100 slow twitch fibres
Fast twitch: large diameter, 50ms to reach peak, fatigue quickly, innervates 500 fast twitch fibres
46
Cerebral Cortex
-plans and initiates voluntary motor activity
47
Cerebellum
-coordinates complex motor patterns
48
Lower Medulla Oblongata
-respiratory reflex
49
Brain stem and Spinal Cord
-simple cranial and spinal reflexes
50
Efferent Impulses
-Muscle contraction needs a neural drive
Volitional Contraction
-starts in motor cortex of cerebrum -modified by sensory info via cerebellum
-down pyramidal spinal tract
-along spinal nerve via a motor unit to specific muscle
51
Afferent Impulses
-sensory component of movement
From receptors to CNS
-starts in receptor(pain, heat, stretch)
-via posterior column n spinal tract
-cross over (decussation) in medulla
-to sensory cortex -and cerebellum
If signal is sufficient magnitude, illicits spinal reflex
52
Components of Kinesthetic Sense (2)
Vestibular System and Proprioceptive System
53
Vestibular System
-tells us where our body is in space
-semi-circular canals in inner ear
-integrates with visual system to enhance sense of equilibrium and balance
(sound)
54
Proprioceptive System
-tells us where our body parts are, relative to our body
-in muscle, tendon, joint capsules
55
Proprioception Muscle Spindles
-senses stretch in muscle
-very sensitive to rate of stretch
Myotatic (stretch reflex) : stretched muscle causes reflexive contraction of muscle being stretched
-sensory impulse sent to cerebellum
56
Stretch Reflex Steps
1. Stimulus -creates spindles
2. Activation of sensory neuron
3. Info processing at motor neuron
4. Activation of motor neuron
5. Response- contraction of muscle
57
Proprioception: Tendon Receptors
-golgi tendon organ
-senses muscle tension
Inverse Myotatic reflex: tension on tendon causes reflexive relaxation of muscle being contracted
-sensory impulses also sent to cerebellum
58
Proprioception: Joint Capsule Receptors
-senses compression in joint capsule
-sensory impulse also sent to cerebellum
59
Active ROM
obtained with internal force
60
Passive ROM
attained with external force
-shows that tissues are elongated
61
Limits of ROM
Bony articulations: type of joint points biggest limitation -"balln socket" vs hinge
Soft Tissue: connective tissue: tendons, ligaments, fascia
-collagen for structure and support
Neural reflex Activity: proprioreceptors
62
Other Factors Affecting Flexibility
Age-muscle fibers denegerate and are replaced with fibrous connective tissues
Sex- females more flexible
Injury- scar tissue causes shortening of muscle
Improper strength training/ stretching, poor posture, sedentary life
63
Flexibility for Fitness
3+ sessions per week
Create muscle tension (not pain)
Dynamic, Static, PNF
5-60 mins per stretching (depends on technique)
64
Active vs Passive Stretching
Active stretching uses a muscle force, Passiveuses external aid
Active Dynamic: Russian high kicks
Passive Dynamic: grass pickers
Active Static: on back, leg to sky
Passive Static: touching toes while sitting
65
Static Stretching
Passive static for tissue elongation
Active Static for tissue elongation and tissue strengthening
66
Dynamic Stretching
Passive Dynamic: tissue elongation -light bouncing stretch at end range
Active Dynamic: tissue elongation and tissue strengthening -repeated movement at end range via antagonist muscle contractions
67
Proprioceptive Neuromuscular Facilitation (PNF)
1: slowly stretch muscle to end range
2: isometrically contract stretched muscle for 7 secs
3: passively increase stretch of muscle and hold for 6secs
67
Advantages and Disadvantages of PNF
Advantage: isometric contraction of stretched muscle increases the subsequent passive stretch
-very effective for increasing ROM
Disadvantage: needs experienced partner and communication to avoid injury/ overstretch
68
Importance of Flexibility (4)
1. Increase functional ROM
2. Improved performance
3. Injury prevention
4. Rehab from injury
69
Increase Functional ROM
-ability to navigate through life
70
Improved performance
Warm up phase: should be relevant/ specific to activity -typically dynamic
Cool down phase: help fatigued muscles return to normal resting length
71
Injury Prevention
-enhances joint health
-declines in flexibility may cause poor posture, joint pain, backaches
72
Rehab from Injury
-helps realign collagen fibers
73
Muscular Endurance
ability to resist fatigue in strength performance of longer duration
-determines performance capacity in events that occur over longer periods of time such as rowing, swimming, etc
*low resistance with fairly high reps*
74
Muscular Strength (2)
Maximal strength: ability to perform a maximal voluntary muscular contraction in order to overcome powerful external resistances
1 Rep Max: greatest force that can be exerted during one rep for a given contraction of muscles
*prepare tissues for subsequent power training*
75
Relative Strength
performance of athletes classified by weight, or athletes who must overcome their own body mass
relative strength = maximal strength/ body mass
76
Power
maximum force a muscle can generate in minimum time
force x velocity
77
Strength
maximum force a muscle can generate in a single contraction
*myogenically, neurogenically*
78
All muscle mass gains...
increase resting metabolic rate
79
All strength gains...
increase tendon and bone strength
80
Different types of Resistance Training: Calisthenics
Bodyweight
Advantages: variety, cheap, convenient, natural movement, balance, specific
Disadvantages: no external resistance, lack of commercial programming
81
Different Types of Resistance Training: Free Weights
Dumbbells, Barbells
Advantages: variety, overload, less expensive than machines, natural movement
Disadvantages: time consuming, expensive, technique needed for safety, need spotter
82
Different Types of Resistance Training: Machines
Advantages: safe and easy, less time consuming, increase overload throughout ROM
Disadvantages: expensive, less variety, unnatural movement
83
Other types of Resistance Training
bands, tubing, ropes, tires
84
Repetition
Rep: single rendition of an exercise
85
1 Rep Max
1RM: resistance that can be overcome only once
86
Set
group of consecutive reps that you perform without resting
87
Work Interval
time it takes to complete a set of exercises or a distance
88
Rest Interval
rest time between sets or time between work intervals
89
Tempo
speed at which a rep is performed
90
Makeup of a General Training Program
-warm up and cool down
-train full ROM
exhale on exertion phase, inhale o relaxation phase
Exercise large muscle groups first
91
Reps per Set
2-6 for strength (very heavy resistance)
6-10+ for muscle bulk (heavy resistance)
8-12 for general sport training (moderate resistance)
15-25 for muscular endurance (light resistance)
92
Signs of Overtraining
-extreme muscle soreness, gradual increase in soreness, loss of appetite, loss of weight, constipation/ diarrhea, inability to complete normal workout, unexplained drop in amount of weight successfully lifted in several exercises
93
Training Principles: Progressive Overload
Variable of Workout:
Frequency: times/week
Duration: length
Volume: # of reps/ distance
Intensity: % load (heavy, moderate, light), % heart rate max
-increase volume, intensity, and % of maximum workload
94
Training Principles: Reversibility
muscle disuse= muscle protein breakdown
95
Training Principles: Specificity
SAID Principle: Specific Adaptation to Imposed Demands
-speed of movement, contraction type, movement pattern, kinetic chain (open, closed), energy system, mode of training
96
Training Principles: Recovery
adaptation occurs during recovery
Work to Rest Intervals;
1:5 for max strength/ power (anaerobic ATP-PC)
1:2 or 1:3 for strength endurance (anaerobic glycolysis)
1:1 for endurance (aerobic, oxidative)
97
Training Principles: Individualization
individuals respond differently; genetics, maturity, nutrition, fitness level, rest/sleep, motivation
98
Training Principles: Variation
-continual, familiar, stimuli =decreased adaptation
-variation is needed for continual adaptation
-introduce variation by changing the exercise, frequency,, duration, intensity
99
Training Principles: Diminishing Returns
-after initial "significant" increases, there will be diminishing returns for same work
-sedentary/untrained= 25% strength over year
-active/ trained= 1-2% for same amount
-sometimes called ceiling affect
100
