Unit 2 Flashcards
3 types of muscle
(1) Skeletal - voluntary (consciously aware) - bicep
(2) Smooth - involuntary - gastrointestinal peristalsis mov’t
(3) Cardiac - involuntary - heart muscle contraction
Eccentric (muscle contraction)
muscle lengthening under tension (e.g. squat down)
Increase speed = increase force (e.g. running down a hill)
concentric (muscle contraction)
Muscle shortening, under tension/load (e.g. squat up)
Increase speed = decrease force
Isometric (muscle contraction)
no change in muscle length under tension (e.g. squat hold)
Muscle Fibre: Type I
Type 1: Slow twitch = slow, low force (endurance runner)
- aerobic activities
- fatigue resistant = generates low levels of muscle tension but can sustain contraction for a long time
Factors that influence muscle tension
- body morphological shape
- age
- gender
- psychological status
- energy stores available
- influence of fatigue and recovery from exercise
Muscle Fibre: Type II
Type 2: Fast twitch = rapid, high force (sprinter)
- anaerobic activities
- fatiguable = generate a great amount of tension in a short period
Symptoms of muscle fatigue
- muscle pain
- cramp
- tremor in muscle during contraction
- active movements are jerky
- inability to complete mov’t pattern thru full ROM
- substitution movement (improper form)
- inability to continue low-intensity physical activity
Treatment of muscle fatigue
- decrease load on muscle
- switch exercises completely
- rest
Overtraining
burn out
- decline in physical performance after participating in a high-tensity, high-volume strength and endurance training
- caused by poor training, insufficient diet including poor hydration and inadequate rest
- preventable and reversible
Overwork
progressive deterioration of strength in muscles already weakened by non-progressive neuromuscular disease (e.g. postpolio syndrome)
Acute muscle soreness
- during or directly after strenuous exercise
- burning/aching
- due of lack of adequate blood flow and oxygen, temporary buildup of lactic acid and potassium
- pain subsides quickly after adequate bloody flow and oxygen are restored
DOMS (Delayed-onset muscle soreness)
- develops 12-24hr after muscular ovverexertion
- severe after high intensitive eccentric exercise
- intensifies 24-48hrs
- tenderness w/ palpation thruout involved muscle belly or tendon junction
- local edema and warmth
- decrease ROM during time-course
- decrease muscle strength prior to onset
- contraction-induced microtrauma accopanied by inflammation and edema
DOMS prevention
- gradual increase in resistance, intensity and duration of exercise
- rest
- light mov’t w/ reduced load
- good warm-up and cool down
- ice or heat if needed
