what are the smallest contractile unit of a muscle
sarcomere
what is another name of a muscle cell
muscle fiber
What is the name of the connective tissues that are bundled and can stretch or recoil?
fascia
eccentric contraction followed by a rapid concentric shortening of the muscle, as in plyometrics is called?
stretch-shortening cycle
what is the sliding filament theory
myosin is stationary, cross bridges pull actin together and shortens sarcomere
what muscle fibers are used for endurance and have lower contractile force capacity
type I, slow twitch
what muscle fibers uses lots of mitrochondria
slow twitch
what muscle fibers are anaerobic
type II Fast twitch
Fiber types do not change, but will change in the direction of what?
increasing oxidative capacity
what makes up a motor unit
motor neuron and all the muscle fibers it innervates
Motor units are homogeneous - either all type I or all type II? T or F
True
how many skeletal muscles in the body
over 600
What muscles that are the primary movers?
agonist
muscles that assist the movement
synergists
What are the muscles that oppose the movement?
antagonist
site where the muscle is connected, generally closest to the core
origin
muscle conntected to a tendon that spans the joint on which the muscle functions
insertion
muscle contraction needs what kind of energy
ATP
when does muscle contraction relax?
when impulse ends
the force of contraction increases as more sarcomers are arranged (how)
parallel to each orther (wider muscles)
the angle between muscle fiber orientation and direction in which overall force is directed during contraction
pennation
greater the pennation the greater the force
senses high tension and inhibits contraction (agonist) and excites antagonist
golgi tendon
motor units are recurited from smaller to larger based on force demands on the muscle
size principle
low-threshold first (type I) recruitment is rapid
If only low resistance is used (12-15 reps), then
largest motor units will not be recruited and won't benefit
To maximize strength gains from a resistance training program what should be used to stimulate adaptation in the largest motor units
high resistance (1-5 RM)
When the motor unit reaches threshold level for activation, the motor unit is fully activated
all or none law
all muscle fibers contract maximally
-indiv. motor units w/in muscle only not whole muscles (like biceps)
Found within the muscle fibers and sense when muscle is being stretched and causes muscle to reflexively contract
muscle spindle
monitors the lengthening and prevents overstretching - but only during fast stretches
What determines the number of motor units recruited
load
with high velosity and power moves, what fibers are recruited first
type II
what principle describes the order of recruitment ensures type I (low threshold) motor units are recruited first, then higher threshold motor units are recruited to produce higher levels of force or power
size principle
what do you have to do to recruit type II fibers
heavy loading or high power output
force development is dependent on what 4 things
number
size
type of fibers
training program
what are the 2 types of isotonic work
concentric contraction and ecentric contraction
muscle force is greater than resistance, muscle shortens and produces force
concentric conraction
muscle force is less than resistance and muscle lengthen and produces force
eccentric contration
whe the force produced equals the resistance
isometric
static action (stabilizers)
the force a muscle can develop varies through the range of motion
strength curve
sticking point is the point of lowest strength development
what gives dynamic constant resistance, requires more balance and stabilization
free weights
what gives dynamic variable resistance
stack plate machines
movement pattern is fixed by the machine
the resistance is related to an ascending strength curve, greater force over the range of motion
bands
velosity of movement is constant, computer controlled and load is determined by force person produces
isokinetic
no dependency on on gravity, trains at any speed with a consistent concentric and eccentric contraction
pnematic resistance - keiser
concentric contraction only, push out and pull in, no eccentric loading, less efficient
hydaulic resistance
can do agonist and antagonist on same machine
there is an optimal length at which muscle fibers can generate maximal force; changes throughout the movement
length-tension (force) curve
velocity of movment increases, the force a muscle can produce concentrically decreases
force-velocity curve
which force is greater eccentric, concentric of isometric
eccentric force
the larger the muscle the greater its _____
strength
increase in muscle size is due to
hypertrophy
how does hypertrophy occur
resistance training and nutrition (enough stimulus)
Name 4 benefits of strength training?
increase muscle size
decrease body fat
increase bone density
increase ligament and tendon strength
improved performance
what occurs the first few weeks of strength training
increase in strength but not muscle size; motor pathways getting smarter
Energy system that is anaerobic, uses glucose, has by-product of lactic acid and lasts 6-10 seconds
anaerobic glycolosis
what energy system is found in the mitrochondria, uses oxygen, low intensity, longer duration, 3+ minutes
oxidative metabolism
hormone that helps in force production
epinephrine
hormone that stimulate protein synthesis
testosterone
hormone that stimulates protein synthesis
growth hormone
how can you maximize the effects of hormones on muscle contraction
3-4 sets
80+ % of RM
6-12 reps
shorter rest
target larger muscles
muscle damage includes: disruption of sarcomere and membranes - swelling, soreness, comes from ________ and _____ contractions
concentric and eccentric
always wanted to be muscle cells, are activated by hormones and increase in number and become part of muscle cell to increase cell nuclei
satellite cells
muscles trained will adapt and change in response to the program
specificity
stress (alarm) stage, resistance stage (adaptation), and the exhaustion stage (overtraining) are all part of what
general adaptation syndrome
specific adaptations to imposed demands, adaptation is specific to the workout
SAID principle
how do you determine your intensity or resistance
determine RM and choose a training target
What are the 5 acute training variables
choice of exercises
order performed
intensity
volume (sets x reps x weight)
rest periods
gradually increase the amount of physical stress to continually stimulate adaptations
overload
decreasing volume and increasing intensity closer to performance
periodization
gradual increases in the load or volume lifted from week to week within a microcycle
progressive overload (linear periodization)
problem with linear periodization
tendency to plateau
calls for more frequent changes to volume and intensity, leading to greater gains
nonlinear periodization
small number of training sessions in which the goal is the same, 1-2 weeks in length is called a
mesocycle
a run of mesocycles, a phase is called
microcycles
all four phases of the classic model is called
macrocycle
type of training protocol that has 8-12 stations, repeat 1-3 times, little or no rest, some cardiorespiratory benefit
circuit training
type of training protocol that has limited time commitment, 8-12 reps, 1 set to failure
one-set program or HIT (high intensity training)
Not as effective as periodization
type of training protocol that has 2-3 warm up sets of increasing resistance followed by several work sets at the same resistance is what kind of protocol
multiple-set system
type of training protocol that has 20-60 seconds per repetition, isolated joint exercises, 1-2 sets
super slow system
type of training protocol that has gradual increase in resistance and decrease in repetitions with each set to top (low reps, high resistance), then decrease in resistance and increase reps back to start, 2-3 exercises per workout
pyramid or triangle routine
type of training protocol that has alternating 2 exercises for 2 different target muscles (agonist, antagonist, different joints or body area), shorter rest
super setting
type of training protocol that has lowering phase, more weight than you can do in the concentric phase
negative resistance training
type of training protocol that has same body part exercises during asingle training session, alternate body parts on different days, 6 days a week, higher intensity
split routine system
type of training protocol that has set to exhaustion, then training partner assists you by lifting resistance to get 3-4 post fatique reps
force repetitin system
type of training protocol that has training at sticking point of joint angle, should be used in conjunction of full ROM exercises
functional isometrics
type of training protocol that has 1 RM for multiple reps with a 10-15 sec rest between reps, repeat 4-5 times
rest-pause system
type of training protocol that has train the weakest muscles first
priority system
type of training protocol that has establish goals and develop periodized scheme, then add secondary objectives to the workout
complex, concurrent, contrast or cross-training
training modality where load does not change during the course of the exercise
constant external resistance
medballs, dumbbells, barbells
training modality where there is a change in the load somewhere in the range of motion
variable resistance
machines, cable systems, tubing
training modality where isometric training is not usually functional, may be used to help in the area of a sticking point
static resistance
training modality where train speed and power, eccentric-isometric-ballistic concentric actions, bounding, leaping and med-ball activities
plyometric training
what would be the goal of a training program with
85% 1RM
low reps, long rests
split routine2-3 days a week
muscular strength
what would be the goal if train
70-85% 1RM
8-12 reps, 1-3 sets,
1-2 min rest
single & muti joint 1-3x per week
hypertrophy
what would be the goal if train
30-60% of 1RM
3-5 reps not to failure
1-2 min rest
velocity of movement important
muscular power
what would be the goal if train
lighter loads 15-25 reps
1-2 min rest for higher reps
lest rest for moderate reps
each muscle grou worked 1-3 times/week
local muscle endurance
how many kcal per pound
3500
what occurs when energy demands are adequate to support stimulus for muscle growth?
protein synthesis
what hormone is secreted by the pituitary glad due to exercise, sleep, and stress
growth hormone
how long is growth hormone elevated after exercise
30 minutes
hormone that regulates insulin metabolis, stimulates the growth of tissues and assists with anabolic effect of growth hormone
insulin-like growth factor
anabolic and androgenic hormone that feeding decreases circulating levels
testosterone
hormone responsible for fat deposition and protects against skeltal musckle damage
estrogen
hormone increased during acute bout of resistance exercise
cortisol
what percentage of the muscle is made up of water ____ and protein ____?
70% water and 11% protein
what are the building blocks of protein?
amino acids
these amino acids cannot be produced by the body and must be consumed in the form of food?
essential
what contains all the essential amino acids
complete protein (animal sources)
mostly vegetable and grain sources, don't have all the amino acids
incomplete protein
how many Kcal/gm in protein
4
4 hours after training protein synthesis is __% greater, and ___% greater in the 24 hours immediately after
50%
109%
what taken directly directly before or after training increases synthesis
amino acids and carbohydrates
for the general population, how many grams of protein per kg of body weight
.8
what is the kcal/gm for carbohydrates
4
how much of carbohydrate stores are depleted after resistance training
30-40%
how soon after working out should protein and carbs be ingested
30 minutes and every 30 minutes within first 4 hours
(1.2gms per body weight)
what are the daily carb requirements for general population
5-6 gms per lb of body weight
how many kcal/gm is fat
9 kcal/gm
saturated fats come from
animal products
trans fats come from
pre-packaged food
plant source that improve blood lipid profiles are what kind of fat
unsaturated
sunflower, corn and soybean oils come form what kind of fat?
polyunsaturated
canola, peanut and olive oils come from what source
monounsaturated
how much of the diet should be made up of fat
15-20%
(less than 10% saturated fats)
total amount of water in the body
40-70%
how much water should be consumed 1 hour before, during and after training
8-16 oz
organic substances that do not contain energy but are used in energy metabolism and tissue formation
vitamins
fat soluble vitamins are
A, D, E, K
inorganic substances from plant and animal food we eat critical to metabolic processes
minerals
suplement that is an amino acid and plays a role in ATP metabolism
creatine
supplement that maintains muscle and preserve glycogen, can decrease in reductions of strength and power in overreaching
branched-chain amino acids
(dairy, meat, whey and eggs)
name some of the things that water does for the body
detoxifies
regulates body temp
helps metabolism
protects & moisturizes joints
supplement that spares muscle glycogen, delays fatigue by reducing lactate
