ther ex 1
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type 1, 2a, 2b muscle fibers
- type 1: slow twitch, slow contraction, low force/tension production, highly resistant to fatigue
- type 2a: fast contraction, fatigue resistant
- type 2b: fast, high force production, quick to fatigue
contraindications for resistance exercise
- inflammation (resistance can increase swelling --> damage)
- pain during exercise or > 24 hours after
how long to hold isometrics?
at least 6 sec
valsalva's effect intrathoracic pressure, HR, return of blood to heart, venous pressure, cardiac work
how much rest required to return muscle to 90-95% of pre-exercise capacity?
force and O2 consumption in ec vs concentric contractions
- eccentric -- produces more force
- concentric -- consumes more O2
minute vent at rest
max minute vent
how long until you get acclimatization to heat stress/exercise
- high intensity short duration "bouncing" stretch performed by contracting the antagonist
- considered unsafe - can --> rupture, and it triggers the stretch reflex, causing increased tension in muscle being stretched
sarcomere change 2/2 stretching?
they increase -- you'll have more in a lengthened muscle and fewer in a contracted one
goglgi tendon organ does when when there's a lot of stretch?
- inhibits alpha motoneuron activity (inhibits the muscle via autogenic inhibition)
- decreases tension in muscle
- lets muscle lengthen
- works best w slow stretching
quick-stretch stims what?
alpha motoneurons, fascilitation muslce contraction via monosynaptic stretch reflex --> increased tension in the muscle you're trying to stretch
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