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Epimysium
Tough connective tissue layer that covers muscle
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Perimysium
Surrounds fasciculus or bundle of muscle fibers
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Endomysium
Surrounds individual muscle fibers
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Sarcomere
Functional unit of muscle cell from z-line to z-line; shortens during muscle contraction
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Myofilaments
Actin and Myosin; do not change length during muscle contraction
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I-band
Between the z-line and end of myosin; shortens during muscle contraction
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A-band
Length of myosin; stays the same length during muscle contraction
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H-Zone
Between ends of actin; disappears during muscle contraction
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Crossbridges/ Myosin heads
On the myosin filaments; bind to actin and pull to cause muscle contraction
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Type I muscle fiber
- Slow twitch
- Slow oxidative
- Slow acting
- Longer lasting
- Don't produce much force
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Type IIa muscle fibers
- Fast twitch
- Fast oxidative-glycolytic (FOG)
- Can be anaerobic or aerobic depending on how you train
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Type IIb muscle fibers
- Fast contracting
- Will convert to IIa fibers with training
- Fast glycolytic
- Quick to fatigue
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Alveoli
Functional unit of the lungs
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Tidal Volume
- Breathing under normal resting conditions
- During exercise, it increases
- Training tends to result in an increase in all of the various lung volumes at rest, except tidal volume
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Residual volume
Amount of air still in the lungs after you completely exhale
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Sinoatrial (SA) node
Primary intrinsic pacemaker of the heart
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Sympathetic nervous system
- Increases heart rate
- "gas pedal"
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Parasympathetic nervous system
- Decreases hear rate
- "brake"
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P-wave
Depolarization of the atria
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QRS complex
Depolarization of the ventricles
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T wave
Repolarization of the ventricles
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Cardiac Output (CO)
- Amount of blood pumped by heart in one minutes
- Heart rate X Stroke Volume
- (HR X SV)
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Stroke Volume
Volume of blood ejected from heart per beat
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Cardiac response to Aerobic Exercise
SBP:
DBP:
Peripheral Resistance:
Mean BP
- SBP will increase
- DBP will stay about the same
- Peripheral resistance will decrease due to capillaries opening up
- Mean BP increases only slightly
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Cardiac response to resistance training
SBP:
DBP:
Peripheral Resistance:
Mean BP:
- SBP increases
- DBP increases but short lived
- Peripheral resistance as more muscle mass is activated because the more occlusion the more resistance
- Mean BP increases
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Fick Equation
VO2 = [(EDV-ESV) X HR] X a-VO2
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End Diastolic Volume
- EDV
- Blood in the left ventricle after filling
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End Systolic Volume
- ESV
- Blood in the left ventricle after contraction
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Arterial O2 Content
- a-VO2 difference
- Venous O2 content in ml of O2/100 ml of blood
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VO2
- Oxygen uptake rate
- in L/min
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To increase VO2
- Increase EDV, HR and a-VO2 difference
- and/or Decrease ESV
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To increase SV
- Increase EDV
- and/or Decrease ESV
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OBLA
- Onset of blood lactate accumulation
- Threshold at which lactate can no longer be buffered and accumulates
- AKA Anaerobic Threshold
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Phosphagen Energy System
- Occurs in the Sarcoplasm
- Anaerobic Energy System
- Fastest replenishment of ATP
- Smallest capacity
- Energy for 0-6s up to 20-30s
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Glycolytic Energy System
- Occurs in the Sarcoplasm
- Anaerobic Energy System
- Energy for 15-30s up to 2-3 min
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Oxidative Energy System
- Occurs in the Mitochondria
- Aerobic energy system
- Slowest replenishment of ATP
- Largest capacity
- Activity lasting longer than 3 min
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Total energy yield of oxidation of 1 glucose molecule if starting with glucose
38
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Total energy yield of oxidation of 1 glucose molecule if starting with glycogen
39
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Primary and Secondary extent to which energy systems contribute to the energy being produced
- Primary - Intensity
- Secondary - Duration
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Training Fast Glycolosis and Oxidative Energy Systems
- 30-75% max power
- Energy for 1-3 min
- 1:3 to 1:4 work to rest ratio
- "Active" recovery
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Training Phosphagen Energy System
- 90-100 % of max power
- 5-10s
- 1:12 to 1:20 work to rest ratio
- "inactive" recovery
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Training Fast Glycolosis Energy System
- 75-90 % of max power
- 15-30s
- 1:3 to 1:5 work to rest ratio
- "Active" recovery
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Training Oxidative Energy System
- 20-35% of max power
- Greater than 3 min
- 1:1 to 1:3 work to rest ratio
- "inactive" recovery
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Depletion of ____ & _____ cause fatigue
Creatine phosphate and glycogen
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First class lever
- Muscle force and resistance force act on opposite sides of fulcrum
- Elbow extension
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Second class lever
- Resistance is central
- Effort arm is always longer than resistive force
- Muscular force and resistance force act on same side of fulcrum but resistance force acts at a point closer to fulcrum than muscle force
- Toe raise
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Third class lever
- Muscular force and resistance force act on the same side of fulcrum, but the muscular force acts at a point closer than the resistance force
- Bicep curl
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Length-Tension relationship
Force varies with the amount of myosin-actin overlap
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Force-velocity relationship
Concentrically, movement velocity is inversely proportional to the force
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Force-time relationship
Strength varies based on the time and duration of muscle activation
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Biochemical changes in muscle induced by Aerobic training
- Increased myoglobin content
- Increased oxidation of glycogen
- Increased oxidation of fat
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Biochemical changes in muscle induced by Anaerobic training
- Increased capacity of the ATP-PC system
- Increased glycolytic capacity
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Cardiovascular Training Adaptations
_____ in Cardiac output
Increase, due to improved SV
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Cardiovascular Training Adaptations
_______ Injection Fraction
Greater
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Cardiovascular Training Adaptations
_____ in Capillarization in Tissue
Increase
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Cardiovascular Training Adaptations
_____ in Plasma Volume and total Hemoglobin
Increase
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Cardiovascular Training Adaptations
Maximal Heart Rate _____
- May increase or decrease
- Increase due to learning effect
- Decrease due to increased vagal tone
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Respiratory Training Adaptations
_____ in Maximal Exercise Ventilation and VO2
Increase
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Respiratory Training Adaptations
____ in Tidal Volume
Increase
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Respiratory Training Adaptations
______ in Extration of oxygen
Increase
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Respiratory Training Adaptations
Onset of Blood Lactate Accumulation (OBLA) _____
Occurs at a higher percentage of the trained person's aerobic capacity
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Testing Sequence
- Non-fatiguing tests (skin-fold, girth, etc)
- Agility
- Max power & strength (3RM PC, 1RM BP)
- Sprint tests (40 yd)
- Local muscular endurance tests (1 min sit up)
- Fatiguing capacity tests (400M, Shuttle)
- Aerobic Capacity (1.5 mile)
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Harman Equation
Measures peak power
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Lewis Equation
Measures average power
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Speed Endurance Training Workout:
Extensive Intervals
- Low to medium intensity - 60-80%
- Large Volume
- High Density
- 1:3 Work to rest ratio
- Short to medium duration
- 100-400 M
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Speed Endurance Training Workout:
Intensive Intervals
- High intensity - 80-90%
- Small Volume
- Medium density
- 1.5-3 min recovery
- Short duration - < 1 min
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Speed Endurance Training Workout:
Repetitions
- High intensity
- Low volume (3-6 reps)
- Low density
- Long rest - > 3 min recovery
- Very short duration to medium - 2-60 sec
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Speed Endurance Training Workout:
Competitive Trials
- High intensity
- Low volume
- Low density
- Race distance duration
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"Bruce" Protocol
- VO2 Max test
- Suggested for younger or active people
- Collect expired gases and measure BP and HR
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"Balke" Protocol
- Submax test
- Smaller increment time
- Appropriate for older or deconditioned individuals
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Physiological Factors Affecting VO2 Max
- Aerobic capacity
- Capillary Density
- Hemoglobin/Myoglobin
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