1
Q
types of muscles
A
1 cardiac– heart; involuntary
2 smooth– iintestines; involuntary
3 skeletal– attaches to skeleton; voluntary 30-40% of body weight & over 600 muscles in the body
2
Q
types of movement
A
1 agonist – directly causing the movement
2 antagonist– opposes the movement; slows down or braking (elbow flexing the triceps counter act it)
3
Q
muscle actions
A
1 isotonic
2 isometric
3 isokinetic
4
Q
Isotonic
A
this is dynamic – most body movements
1 concentric – M shortens creates more F than the resistance
2 eccentric–M. lengthens, create less F than the resistance
5
Q
Isometric
A
static– think of posture
** the M. length does not change the M. will stay the same length so nothing is moving
6
Q
Isokinetic
A
you see this in clinical settings
muscles shorten and joint rotates at a set speed/velocity
7
Q
Macroscopic structures
A
1muscle fiber 2endomysium 3fasciculus 4perimysium 5epimysium 6tendon
8
Q
muscle fiber
A
main structural componenet of skeletal system
- avg diameter= 10-100 mm so about the size of a hair
length up to 30 cm
9
Q
endomysium
A
connective tissue that surrounds/separates individual muscle fibers
10
Q
fasciculus
A
bundle that contains a group of muscle fibers ( up to 150)
11
Q
perimysium
A
connective tissue that surrounds/separates individual fascicles
12
Q
epimysium
A
outer fascia of connective tissue encasing the entire muscle group
13
Q
tendon
A
joins the muscle to the bone
14
Q
what structures are in the macrosopic??
A
Sarcolemma satellite cells sarcoplasm tranverse tubules sarcoplasmic reticulum
15
Q
sarcolemma
A
thin plastic membrane beneath endomysium surrounding each muscle fiber
- fused with endomysium
- conducts wave depolarization along surface of fiber
- insulates muscle fiber from one another during depolariztion
16
Q
satellite cells
A
within the sarcolemma’s basement membrane
-regulate certain cellular function like growth and repair
17
Q
sarcoplasm
A
fluid resembling gelatin within the spae of a single muscle fiber
- contains lipids, glycogen, enzyme, nuclei, mito, other organelles
- similar to cytoplasm in other cells of the body
- BUT sarcplasm contains large amounts of glycogen and myoglobin
18
Q
t tubules
A
this can be found in the sarcoplasm
- interconnected and pass throught muscle fibers
- extension of th esarcolemma that carry impulses through each fiber
- serve a transport vesicles for certain substances ( ions, o2 and glucose)
19
Q
sarcoplasmic reticulum
A
longitudinal system of tubules w/in each M. fiber
- these store Ca2 wihc is crucial for muscle contraction
20
Q
microscopic structures
A
myofibril
myofilaments
21
Q
myofibril
A
element of skeletal muscle that allow muscel to contract
- up to thousands of myofibrils per fiber
- arranged in parallel alignment
22
Q
myofilaments
A
proteins that comprise a myofibril
- main proteins actin and myosin
I-band -- only actin A-band -- contains actin and myosin H-zone-- center f A-band where only mysoin is present M-line--center of H-zone and sarcomere ** actin anchored to Z-line **myosin anchored to M-line
23
Q
sarcomere
A
smallest contractile unit of the skeletal muscle
- 2.2-2.5 mm long
- made up of 1 myosin surrouned by 6 actin
- each myofiber is made up of MANY of these
- are joined end to end at the Z-line
- the sarcomere provides stability for the Z-line
24
Q
Sliding filament theory
A
Write this out slide 2 of muscle physiology
25
muscle fiber types
Type 1 -- slow twitch/ aerobic
| Type 2-- fast twitch
26
Type1
slow twitch
- fatigue resistand
- contains larger # of mitochondria
- lower F capabilities
- slower speed of shortening
27
Type 2
fast twitch / anaerobic
- will fatigue fast
- use blook glucose and muscle glycogen as predominant fuel
- higher F capabilities
- fast speed of shortening
```
Type IIa ( fast-oxidative-glycolytic)
- intermediate fibers
```
```
Type IIx ( fast -glycolytic)
-most extensive anaerobic potential
```
28
fiber disribution
- you are born with a certain amount of muscle fibers
- most people have a balance number of both fibers
- you can change TypeIIx to TypeIIa with training
- you can lose TypeII with age (use it or lose it)
29
Hypetrophy
muscle that you have will be getting thicker more cross sectional area. you dont get more muscle fibers they just get bigger
30
Hyperplasia
this is where you will get more muscle fibers. they think that they split in half to create more... this only happens in cats and birds
31
functions of skeletal muscles
movement
posture
heat production
32
characteristics of muscles
excitability
contractility
extensibility
elasticity
33
excitability
responds to stimuli
34
contractility
ability to shorten in length
35
extensibility
stretches when pulled
36
elasticity
returns to original shape and length after contraction or extension
37
motor unit
motor nerve and the muscle fibers it innervates
38
fine motor
control/prescision
- few as 10 muscle fibers
- -eyes, fingers
39
gross motor
control/strength
| -as many as 1000-3000 muscle fibers per motor neuron
40
what type of muscle is a motor unit in control of ?
they will be in control of either ALL type 1 or ALL type 2
41
motor unit activation sequence
- AP form the motor neuron arrives at the terminal
- arrival of AP causes release of the NT ach
- ach diffuses across the neuromuscular junction causing excitation of the sarcolemma
- once a sufficient amount of ach is released and AP is generated across the scrolemma and the fiber contracts
42
All or none principle
either all the fibers w/in the motor unit fire or none of them do
43
motor unit activation sequence
1. type 1 motor units
2. type IIa motor units
3. Type IIx motor units
* * number of over all motor unit will determine the F needed
44
Proprioceptors
receptors that relay messages to the central nervous system about muscular changes in the body and limb movement
45
Muscle spindles
(proprioceptor)
- location--- interspersed among M. fiber by running //
- stimulus---↑ in M. length ( the rate in the change)
- response---
1. initiates rapid contraction of stretched M.
2. inhibits tension development in antagonist M.
- overall effect--- inhibits stretch in M. being stretched
- purpose--- protect M from extreme ranges
46
Golgi tendon organs
(proprioceptor)
- location--- w/in tendons near the muscle-tendon junciton
- stimulus--- ↑ in muscle tension
-response---
1 inhibits tension development in stretched M.
2 initiates tension development in antagonist M.
-overall--- promotes relaxatin in M. developing tension
- purpose--- to safeguard the M. form excessive tension
47
how many bones
over 200
48
three major types of joints
structural/functional
- fibrous- joined by fibrous tissue w/ limited movement (skull)
- cartilagnous- joined by cartilage with slight mobility (vertebrae)
- synovial- not directly joined permitting a variety of movement (shoulder)
49
biomechanical classifications
simple- 2 articulaiton surfaces
compound- 3 or more articulation surfaces
complex- 2 or more articulation surf. and a articular disc
menisucus - knee and elbow
50
axial skeleton
skull, vertebral, sternum and ribs
51
appendicular skeleton
shoulder girdles, arms, legs, and hips
52
types of bone
cortical bone
| trabecular bone
53
cortical bone
dense material that is situated toward the outer layer
~ 80% of skeletal mass
- structural support
54
trabecular bone
porous material that forms the lattice like arrangement
-contains branching struts called trabeculae
-spongy looking tissue that allows for marrow and fat storage
-microstructure allows for bone strength
~20% of skeletal mass
-physiologic function-- blood cell production, shock absortion
55
function of bone
```
structural
1 physcial movement
2 internal organ protection
physiological
1 red and white blood cell formation
2 storage area for ca2 and phosphate
```
56
growth and remodeling
longitudinal growth occurs at the epiphyseal/growth plate (cartilage at end of the bone)
1 genetically mediated
2 longitudinal growth usually ceases after puberty
57
types of bone cells
osteoclasts
osteoblasts
osteocytes
58
osteoclasts
bone destroying cells (resorption)
59
osteoblasts
bone forming cells (deposition)
60
osteocytes
mature osteoblasts that help regulate bone remodeling
61
connective tissue
tendon
ligaments
fascia
62
tendon
- attach muscle to bone
- transfers force created by the M. to bone that results in skeletal movement
- made up primarily of collagen that is inelastic
63
tendon 2
tendonpathies like tendinitis and tendinosis often result from overuse
64
ligaments
- attach/bind bone to bone
- made up of similar material as a tendon (collagen bundles)
- depending on bones to which they attach they may have a different shape
- --thin sheets, thick cords and band structures
65
Ligament 2
contains the proteins elastin
- -allow extensibility and ability to return to undeformed length
- -speculated by some to be contributing factor to acl injuries in females
66
fascia
```
general anatomic term of all connective tissue that does not have a specific name
three types
--superficial
--deep
--subserous
```
67
superficial fascia
lies directly beneath the skin; allows skin to move
68
deep fascia
lies below superficial fascia and is more compact and tough
| --fuses with muscles and bones and separates organs from muscle
69
suberous fascia
innermost fascia
- -has a fluid containing membrane that cover intemal viscera
- -pericardium surrounding the heart
70
three major functoins
- provides intramuscular framework that binds and protect muscle
- permits muscle forces to be transmitted securely and efficiently
- offers insulation btwn various organs and tissues of the body
- - permits proficient fx w/o inhibition to adj structures
71
remodeling
ability of bone to alter it size and shpae and structure
- -youth = net gain of bone
- -adult+ net maintenance of bone
- -older + net loss of bone
72
↑ in expression of strength over time
| >Resistance training adaptions
```
1- neuromuscular efficiency
--↑ motor unit recruitment
--↑rate coding ( firing rate)
2- ↑ in muscle cross-section dia.
-- hypertrophy
3- altered biomechanics
4-↑ motivation
```
73
acute adaptations
| >Resistance training adaptions
- neurological
- muscular
- endocrine
74
neurological
(acute adaptations )
>Resistance training adaptions
as muscle begin to fatigue, change in recruitment and firing rate occur
- - ↑ emg amplitude
- -↑ number of motot units recruited
75
muscluar
(acute adaptations )
>Resistance training adaptions
with muscle fatigue comes accumulation of metabolite
- ↑ hydrogen ions, inorganic phosphate, ammonia
- ↓ creatine phosphate, glycogen , atp
76
endocrine
(acute adaptations )
>Resistance training adaptions
- hormones
- magnitude of hormonals response to exercise
- acute hormonal response
77
endocrine acute adaptations
(hormones )
>Resistance training adaptions
blood-borne molecules produce in endocrine glands
--protein/peptide
1growth hormones-dopping
2insulin
--steroid
1testosterone- men have 60% more than women
2estrogen
78
endocrine acute adaptations
(magnitude of hormones )
>Resistance training adaptions
stronger endocrine response associated
1 ↑ volme and short rest periods
2 large amount of muscle mass used in exercise
79
endocrine acute adaptations
(acute hormonal response )
>Resistance training adaptions
-↑ in epinephrine, cortisol, testosterone, growth hormones
80
chronic adaptations
| >Resistance training adaptions
```
1 neurological
2 muscle tissue
3 skeletal tissue
4 connective tissue
5 metabolic changes
6 hormone changes
7 cardiovascular changes
8 body composition
```
81
neurological
(chronic adaptations )
>Resistance training adaptions
dominant mechanism of strength ↑ during the 1st days, weeks,and month of training
- Emg amplitued will ↑
- motor unit recruitment ↑
- ↑ motor unit firing rate
- ↓ co- contraciton
- evidence of central neurla factor in strength devel
- - unliateral strength -- the testing of both legs
82
muscle tissue
(chronic adaptations )
>Resistance training adaptions
- hyertrophy
- - primary adaptation of SM to longterm resistance train.
- -hypertropy of both type 1 & type 2
- - ↑ hpertrophy means more force and power
83
skeletal tissue
(chronic adaptations )
>Resistance training adaptions
evidence supports resistance training as a method ot ↑ bone strength -- high magnitue loading most effective
- the greater the accrual of bone mass prior to adulthood and menopause the lesser the change of dangerously low bone strength levels
84
connective tissue
(chronic adaptations )
>Resistance training adaptions
tissue stenght likely to increase
85
how to help osteoporosis
by ↓ the risk of falling- balance
| making the bones stronger- weight bearing
86
metabolic changes
(chronic adaptations )
>Resistance training adaptions
- phosphagen system:↑ enzyme con., ↑ enzy absolute levels
- glycolytic system: ↑ enzyme con., ↑ enzy absolute level
- ↑ atp con. & ↑ atp absolut leve
- ↑ creatine phosphate con.; ↑ creatine phosphate absolut lev.
- ↓ atp and creatine phosphate chage during exercie
- ↓ lactate ↑ during exercise
87
hormone changes
(chronic adaptations )
>Resistance training adaptions
long-term effect of resistance training on resting hormone concentration are less clear
- some evidence suffest elevated resting test. level
- overtraining can confound hormal interpretation
88
cardiovasuclar chagnes
(chronic adaptations )
>Resistance training adaptions
```
1 no evidence for ↑ vo2
2 aerobic performance may be enhanced
-↑ muscle strength & power
-efficiency of movement
3heart rate shouldnt be used of fitness
4mitochondrial density ↓
5left ventricular hypertro.
```
89
body composition
(chronic adaptations )
>Resistance training adaptions
-↓ in % body fat
-↑ in fat-free mass
-likely ↑ in resting/ basal metabolic rate
muscle performance: ↑ muscle strenght, ↑ muscle endurance, ↑ muscle power
90
factors that influence adaptions to resistance training
| >Resistance training adaptions
- specificity - type of trianing
- sex
- age
- genetics
- undertraining and overtraining-how much stress you put on your body
- detraining
- nutrition
91
Stroke volume ml/bt
Rest ( untrained) 50-70
rest (trained) 100-120
maximal exercise (untrained) 100-120
maximal exercise ( trained ) 160-200+
92
heart Rate bt/min
Rest ( untrained) 60-100
| rest (trained) less than 60
93
cardiac output Q l/min
Rest ( untrained) 4-6
rest (trained) 4-6
maximal exercise (untrained) 15-25
maximal exercise ( trained ) 30-40
94
arteriovenous o2 difference mlo2/ 100ml bl
rest- 4-5 (20-25%extraction)
| maximal exercise 15-20 (80-85+% extraction)
95
maximal o2 consumption ml/kg/min
```
rest- 2.5-5
maximal exercise
-- varies considerably based on numerous factors
--highes recorded
--- cyclist 97.5
--- cross country skier 96
```
96
ejection faction (EF)%
- normal 55-70
| - abnormal 40-45--> heart failure
97
arterial o2 saturation %
normal 95-100
| abnormal-88-92
98
Cardiovascular
| > chronic aerobic adaptions
```
1 stroke volume
2 heart rate
3 cardiac output
4 arterivenous oxygen different
5 maximal oxygen consumption
6 ejection fraction
7 cardiac muscle
8 capillariation
9mitochondrail density
10 blood
11 resting blood pressure
```
99
stroke volume
| Cardiovascular > chronic aerobic adaptions
the amount of blood pumped by the left ventral per beat
- ↑ sv for a given workload
- ↓ or unchanged heart
- -aerobic will ↑ sv and ↓ hr
100
Heart rate
| Cardiovascular > chronic aerobic adaptions
resting HR normal - 60-100 beats/ min
- ---tacacardia resting HR above 100
- --- bacacardia resting HR below 60
101
cardiovasuclar chagnes
(chronic adaptations )
>Resistance training adaptions
#2
```
left ventricular hypertrophy
1 resistance training= pressure overload
-hypertrphy of myocardial tissue
-unchnaged or ↓ chamber size
-known as concentric hypertrophy
2aerobic training= volume overload
-hypertrophy of myocardial tissue
-↑ chamber size
-known as eccentric hypertrophy
```
102
maximal heart rate
| Cardiovascular > chronic aerobic adaptions
- not though tot increase significantly with training
- remains unchanged or may ↓ a little
- watch high HR in some that is not fit or trained
103
exerise heart rate
| Cardiovascular > chronic aerobic adaptions
- ↓ for a fiven submaxima workload figure 8.10!!
| - recovery HR is improved
104
cardiac output Q
| Cardiovascular > chronic aerobic adaptions
maximal cardiac output ↑
105
arterivenous o2 diff.
| Cardiovascular > chronic aerobic adaptions
↑ o2 extraction figure 8.8
** amount of o2 that is taken out
106
maximal o2 consumption
| Cardiovascular > chronic aerobic adaptions
```
-fick equation
vo2=sv * HR *avo2diff
-maximal cardiac output *look at slide
-figure 8.11
-sex, training, agge, genetic all factors
```
107
vo2 consumption levels
low 0-20
average 21-59
high 60-+
** read slide bar page143
108
```
ejection fraction(EF)
(Cardiovascular > chronic aerobic adaptions )
```
the % of blood that is ejected in each beat
stolic - pushed out blood
diastolic - venticular relxation
109
cardiac muscle
| Cardiovascular > chronic aerobic adaptions
left ventricular hypertrophy
--visible on resting ecg
--tainging and overwieght big hearts are different
110
capillarization
| Cardiovascular > chronic aerobic adaptions
this is the gas exchange
- ↑ capillary density
- -↑ size?
- -↑ number ?
- -activation of previously dormant vessels
111
mitochondrial denstiy
| Cardiovascular > chronic aerobic adaptions
-increased number and or size of mitochondria
112
bloood
| Cardiovascular > chronic aerobic adaptions
- volume is increased]
| - blood dopping see page 136
113
resting BP
| Cardiovascular > chronic aerobic adaptions
- thought to ↓ with aerobic e.
- normal less than 120/80
- low nothing if not symtoms
- -arterals exert the greatest influence on BP
114
arterial o2 saturation
| > chronic aerobic adaptions
% of hyoglobin that is saturated with o2
| -heatlhy should be around 100% or 95% anything below that is unhealthy
115
metabolism
| > chronic aerobic adaptions
- shift in lipid and cabo utilization-- want to use lipids first
- fat burning zone LOOK AT
- shift in lactate threshold
116
connective tissue
| > chronic aerobic adaptions
- ligament tendon strenght thought to ↑
| - bone mineral density;↑ or does not change ---depends on the type of loading
117
body compostion
| > chronic aerobic adaptions
% body fat ↓
- ↑ caloric expenditre
- ↑ post-exercise etabolism
- increased fat-free mass
118
neural adaptations
| > chronic aerobic adaptions
- ↑ mechanical efficiency
- -less energy required for the same workload
- - is there sch thing as perfect techniqw yes and no
119
biomechanics
| read over the slides again
the application of principles of mechanics and physcis to measure / estimate the forces on the body
120
ergonomic
the study of people's efficiency in their working environment
121
strength
ability to exert force
122
power
rate of doing work
123
work
(force) (distance)
| cal. of work done during resistance training
124
work preformed
(weight)x (vertical distance)x (repetition #)
125
What is the perfect form?
everyone body type will cause different problems
126
disk of the spine
the inside is the nucleus pulposus and around that is the annulua fibrsus
* * middle portion of the spine is water loving
- as the day goes on you get shorter
127
where did training start?
- has been around for year
- health clubs started in europe in the 1800s
- -- started the YMCA
128
dudley sargent
medical doctor and physcial educator at harvard in the 1800s and early 1900 who invented several exercise machines and devies to assess strength and performance
** came up with the veritcal test
129
strong man
mid1800-1900 performed public exhibition tht were a combination of strenght technique and showmanship
130
bob hoffman
founded york barbell in 1900
| -- created exercise programs, magazines, books
131
joe weider
published empire formalized body building and turned it into a sport
132
jack lalanne
wanted people to weight train
- smith machine
- ran a show in 1950
133
physcial culture:
promotion of muscular growth, strength, and health through exercise
134
physiological hygiene
physical fitness, health
135
anabolic steroid
came around the 1920-30 adn were in sports by the 1940
136
strenght sports
Olympic weightlifting 1800
bodybuilding 1900
power lifting mid 1900
strong man 1970
137
aerobic execise
kenneth cooper made this book becasue of the huge running boom
138
strenght trianing
the body building craze
139
supplementing with weight room
was found int he 1960-70 that is was performance would improve
140
steroid era of sports
this started in 1980-1990
141
creatine
was introduced in 1993
142
supplements
started to become a big deal in the 90's
- - they are not regulate nuterial supplemnts
- -- people only get involved when some goes wrong
143
strenth training should it be for everyone?
yes!
| young, old, men and women
144
future of training ???
look at and reread the background slides
Strength and conditioning
flashcards
Decks in class (4)
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