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What quad muscle is a hip flexor and knee extensor?
Rectus femoris
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What 3 quad muscles are involved in knee extension?
- Vastus lateralis
- Vastus intermedius
- Vastus medialis
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What plane of motion do hip extension and knee flexion occur?
Sagittal
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What exercises can strengthen the quads?
Squat, lunge, leg press, leg extension
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What are the muscles of the hamstring?
- Bicep femoris
- Semitendinosus
- Semimembranosus
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What function(s) do the hamstring muscles perform?
Kneeextension and hip flexion
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What exercises strengthen the hamstring muscles?
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Muscles of the gluteals
- Gluteus maximus
- Gluteus minimus
- Gluteus medius
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Function of the gluteals
Extension, rotation, abduction
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Stretch for gluteals
Squats, stairs, jump rope, side leg lifts, dirty dog, side plank w bent nee
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Fast twitch muscle fibers
- Contract rapidly
- Forcefully
- Fatigue quickly
- Anaerobic system
- Strength & power
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Slow twitch muscle fibers
- Contract slowly
- Less forcefully
- Fatique resistant
- Aerobic
- Endurance
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Can Muscle fibers be changed from one type to another
No
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Steps of muscle contraction
Interaction of actin & myosin > shortening of individual sarcomeres > shortening of associated muscle fibers
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What happens to body when exercise in the heat
- Stroke volume and venous return decrease
- HR increases
- Increase sweat production
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How much fluid should you drink when exercising in heat
7-10 oz every 10-20 min
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How does altitude affect the body
Increases heart rate and respiratory rate
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What should you do if exercising in the heat
Decrease exercise intensity
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When doing a bicep curl what is the action at the elbow?
Force in bicep overcomes forces of weight of arm, dumbell and gravity to produce concentric action at the elbow
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In bicep curl what muscle is the Agonist and antagonist?
Bicep is agonist and tricep is antagonist
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What is a synergist muscle?
Assist, stabilize or co-contract
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Isometric contraction
Muscle contracts but no visable movement
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Shortening of muscle & overcomes opposing force
Concentric
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Lengthening (external force>contractible)
Eccentric
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2005 dietary guidelines physical activity guidelines to manage body weight recommends
60 min mod-vig intensity most days of the week
-
Physical activity guidelines to reduce risk of disease
30 min mod-int, most days of the week
-
Physical activity to increase benefits
Increase intensity to vigorous or increase duration
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Physical activity guidelines for weight loss
60-90 min most days of the week
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1600 daily caloric daily intake is recommended for what population
Sedentary
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2200 caloric intake is recommended for what population
Active teen girls, women and sedentary men
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2800 caloric daily intake is recommended for what population
Active teen boys, men and very active women
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Carbohydrates are broken down into what
Glycogen
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What is glycogen used for
Energy source during exercise
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What are the benefits of complex carbs?
Take longer to break down and provide fiber, vitamins and minerals
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Simple carbs
- = calories
- Also fruit and milk
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The optimal speed of contraction while lifting is ______ second(s) for concentric action and ______ second(s) for eccentric contraction.
Force-velocity relationship
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What responds to muscle tension by causing the muscle to relax?
Golgi tendon organ
Sensory receptors inside muscle tendon junction
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Which of Newtons Laws says a heavier weight requires more muscle force?
Law of inertia
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Force acting on a body=body's mass x acceleration
Law of acceleration
Momentum can increase by increasing mass or velocity
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How can you reduce the impact and reaction forces while running or jumping?
Lower the impact, participate on better flooring
Law of impact and reaction forces
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What are the cardiorespiratory adaptation from regular aerobic training?
- Lower HR
- Lower relative HR
- Increase VO2max as SV increases
- Increase O2 extraction
- increase fatty acid oxidation at submax intensity
- Increase glycogen in trained muscles
- Decrease lactic acid production
- Increase tolerance to lactic acid
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Sheet or band of fibrous tissue forms attachment for muscles and organs
Fascia
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Attaches muscles to bone
Tendon
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Connect bones to bones
Ligaments
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Padding between bones at a joint
Cartilage
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Neuromuscular adaptations to regular resistance training
- Increase body mass
- Increase tissue strength
- Decrease risk of joint injury
- Increase bone mineral density
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Component of stretch reflex
Muscle spindles
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Discontinuation of a muscle contraction occurs when
- Neural impulse stops
- Muscle fibers run out of ATP
- Build up of laxtic acid
- Filanents cannot contract any further
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Protein filaments within the myofibril that generates muscle contraction by sliding past one another
Actin & myosin
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What is the functional contracting unit of muscle cells?
Sarcomere
Sever repeating sarcomeres along length of muscle make up myofibrils
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A step aerobic class is 7 METS, what is the oxygen consumption?
7 METS x 3.5= 24.5 mL/kg/min
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Typical resting metabolic rate for women and for men
- 1200 cal for women
- 1500 cal for men
-
Body's minimum daily energy requirement for normal function
Basal metabolic rate (BMR)
-
1 MET = _____ mL/kg/min
3.5
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Energy system used after 20 min of exercise
Fatty acid oxidation
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Energy system used in long duration, sub anaerobic threshold activities, longer than 3 minutes
Aerobic glycolysis
-
Which energy system 1-3 min
Anaerobic glycolysis
Increase intesity, decrease duration 1-3 min
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Which energy system is used in all out exertion for 6-10 seconds
Phosphagen
Increase intensity, short duration, <10 sec to fatigue
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Fatty acids and glucose are used to produce
ATP
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Energy source used to drive muscle contraction
ATP
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ATP is manufactured by the _____ inside the muscle fiber (cell)
Mitrochondria
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If you want to lose 5 pounds in 1 month, how many calories do you have to creTe a deficit?
5 x 3500= 17500
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If exercising at altitude, what can you expect to change?
- D.
- Take in less oxygen with each breath
-
Cardiac output is the product of what?
Stoke volume x HR
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Bicep curls occurs in what plane of motion?
- Sagittal
- (flexion and extension)
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What happens at systole?
Contracting
-
What do the alveoli do?
Location where O2 and CO2 are exchanfed between blood and air in lungs
-
Where is ATP produced
- Mitrochondria
- (aerobic oxidation)
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What is another name for a muscle cell?
Fiber
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What is the antagonist to the bicep?
Tricep
-
What happens to the tricep when the bicep is contracting?
Lengthening
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Define motor unit
Muscle fiber that innervates
-
How many vegetables in a 2000 calorie diet recommended on a daily basis?
2.5
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Daily intake of 2200 calories is recommended for what population?
Active teens, women, sedenrary men
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What happens to internal organs during exercise?
Blood is shunted away from organs like liver and kidneys to muscles that need it
-
Path of blood through the heart
Sup/inf vena cava > R atrium > tricuspid valve > R ventricles > pulmonary arteries> pulmonary veins > L atrium > bicuspid valve > L ventricle > aorta
-
When designing a program what are the 4 variables and what is the acronym?
- FITT
- Frequency
- Intensity
- Time
- Mode (type)
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Muscle spindles sense what
- Velosity of stretch
- (contrCt to save yourself)
-
Golgi tendon sense what
Tension
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Kyphotic posture
Thorasic spine rounded
-
What muscles are tight in kyphotic posture?
Pectoralis major, deltoids
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What muscles need to be strengthened in a person with kyphotic posture?
Traps , lats, post delts
-
Mordotic posture
- Excess curvature of the low back
- ( weak abs and obliques)
-
Which energy system all out exertion ATP for 6-10 sec
Phosphagen
-
Which energy system 1-2 min
Anaerobic glycholosys
-
Concentric contraction is
Shortening under tension
-
Eccentric contraction is
Lengthening
-
Isometric is
Stretching of muscle with no change in length
-
Wolf's Law
Bone is capable of adjusting to strength proportikn to amt of stress placed it
Bopne density will adjust strength proportionally to stress ( sfrength training)
-
Scholeosis
Curvature of the spine
-
Anaerobic threshold occurs when
Excess build-up of lactic acid in the blood
-
Fatty acids not immediately used for ATP production are stored as
Adiposs tissue
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Which involuntary muscle response, when stimulated, causes a suddenly stretched muscle to respond with a contraction?
Stretch reflex
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Flexion, lateral flexion and rotation of the trunk are all characteristics of which abdominal muscles?
Internal and external obliques
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Rotator cuff muscles are comprised of
- Supraspinosus
- Infraspinosus
- Tres major
- Subscapulosus
- (sits)
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A condition marked by protruding buttocks and weak abdominals is referred to
Lordosis
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Which muscle does not act concentrically during up phase of a push up
Bicep
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The 4 energy nutrients are
Carb, protein, fat, alcohol
-
Energy content for carbs, protein, fat and alcohol
4, 4, 9, 7
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Recommended range for carb intake percentage
55%
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