1
Q
What is kinanthropometry?
A
Structure of the moving human body
2
Q
4 Categories of Kinanthropometry
A
- Size
- Proportionality
- Composition
- Shape
3
Q
Size 5 principles
A
- Stature
- Mass
- Lengths
- Girths
- Widths
4
Q
What is the ‘Two component’ model
A
- Most common method in body composition analysis
- Includes:
1. lean body mass
2. Fat body mass
5
Q
Lean body mass components
A
- Skeletal muscle
- Bone
- Water
6
Q
What are the two types of fat
A
- Storage Fat
- Essential Fat
7
Q
Essentially Body fat
( % of BW of male compared to female)
A
- Required for normal physiological functioning
- 3% of body weight for average male
- 12% of body weight for average female
8
Q
Storage Fat
(% of BW in males compared to females)
A
- Fat that accumulates as adipose
- 12% of body weight in males
- 15% of body weight in females
9
Q
Increase in amount of cells is?
Increase in size of cells is?
A
Hyperplasia
Hypertrophy
10
Q
Endomorphs
A
- Round appearance
- Predominance of gut
11
Q
Mesomorphs
A
- Predominance of muscle
12
Q
Ectomorphs
A
- Talk and thin
13
Q
Three types of muscle
A
- Smooth
- Cardiac
- Skeletal
14
Q
Smooth muscle
A
- Involuntary
- Slow, uniform contractions
- Fatigue resistant
15
Q
Cardiac muscle
A
- Involuntary
- feature smooth and skeletal muscle
- Very fatigue resistant
16
Q
Skeletal muscle
A
- Voluntary
- Connect bony segments
- Can be fatigued
- Striated
17
Q
Body mass index formula?
A
Weight(kg)/ height (m)^2
18
Q
BMI >____ increased risk of disease
BMI > ____ considered obese
A
25
30
19
Q
Very strong measurement of health risk?
A
Waist circumference
20
Q
Safe waist circumference for men and women
A
Men < 102cm
Woman < 88cm
21
Q
Hydrostatic weighing definition + Pros and Cons
A
Measures based on water displacement
Pro- Fat directly related to buoyancy
Con- Issues with residual air in lungs
22
Q
Dual Energy x-ray Absorptiometry definition + Pros
A
Uses an xray scan to measure body
Pro- Very accurate
23
Q
The body pod definition
A
Measures based on air displacement
24
Q
Bioelectrical Impedance definition
A
Uses electrical conductivity to differentiate between fat-free mass and fat mass
25
Skinfold Calipers definition
Measures skin fold thickness
26
Tissue comprised of the protein collagen and surrounds all muscle fiber bundles
Connective tissue
27
Muscles are connected to bones via _______?
Fascia (tendons)
28
Micro muscles anatomy order
- Muscle is comprised of many muscles fascicles
- Muscle fascicle is comprised of many muscle fibers
- Muscle fivers are comprised of many myofibrils
- Myofibrils are comprised of many myofilments
29
Net-like labyrinth of tubules inside fibre
Sarcoplasmic reticulum
30
Connect sarcoplasmic reticulum with outer membrane (sarcolemma)
T-tubules
31
A muscle fibre contains many _________ made up of the __________ _________ aka myofilments
Myofibrils
Contractile proteins
32
Thin filment that forms the framework and is on the outside
Actin
33
Thick filments that are in the middles
Myosin
34
The myofilment or contractile protein actin slides across myosin
The sliding Filment Theory
35
The functional unit of a muscle fibre
The Sarcomere
36
How does muscle contraction happen?
Many sarcomeres shortening as actin slides of myosin creating the muscle contraction
37
Do muscles always shorten when being contracted?
No
38
When the muscle force equals the load, muscle doesn’t change length
Isometric contraction
39
When muscle force exceeds the load, the muscle will shorten
Concentric contraction
40
When the muscle force is less than the load, muscle will lengthen
Eccentric contraction
41
Which contraction produces the greatest amount of force? Order 1-3
Eccentric
Isometric
Concentric
42
Factors that affect the force of muscle contractions
- Health
- Training status
- Joint angle
- Speed of movement
- Muscle fibre type
- Age
- Sex
43
Joint angle (Length tension relationship)
A. Too far apart= less cross bridges form= Less force produced
B. Too close together= cross bridges overlap= Less force produced
C. Optimal distance= max cross bridges form= Max force produced
44
Why is Body mass is positively correlated with strength?
Large muscles = Larger cross sectional area = more force generated
45
Speed of movement (Force-velocity relationship)
As speed of movement increases, the force muscles can generate decreases
46
Two types of muscle fibres
- Type l / Fast twitch
- Type ll / Slow twitch
47
Which muscle type is fatigued faster?
Fast twitch
48
How does Age affect muscle contraction?
- Loss of fast twitch muscle fibres
49
Difference between male and female for muscle contraction
Males generally have higher muscle volume
50
What initiates muscle contraction?
The nervous system
51
Electrical currents that pass along nerve fibres to the muscles
Neural impulses
52
What is a motor unit
A nerve and all the muscle fibres it innervates
53
Two types of motor nerves?
- Slow twitch motor nerves
- Fast twitch motor nerves
54
Motor nerve:
- Small in diameter
- Fatigue resistant
Slow twitch
55
Motor nerve:
- Larger in diameter
- Fatigues quickly
Fast twitch
56
Sort the neural control to muscle contraction in order from start to end
1. Muscle contracts
2. Calcium is released from SR
3. Impulse arrived at NMJ
4. Impulse travels over sarcolemma
5. Cross bridges form
3, 4, 2, 5, 1
57
Part of brain that plans and initiates voluntary motor activity?
Cerebral cortex
58
Part of brain that coordinates complex movement patterns
Cerebellum
59
Control of movement
a) Volitional contraction (______ impulse) travels via _______ tract
b) Reflexive contraction (_______ impulse) travels via _______column
a) efferent, pyramidal
b) afferent, posterior
60
Name all the primary kinesthetic senses
- Vision
- Hearing
- Smell
- Taste
- Touch
61
Two types of kinesthetic sense?
Vestibular - Body position in space
Proprioceptive- Body part position relative to body
62
Muscle Spindle vs Tendon receptor
Muscle spindle- responds to stretch and gives contraction
Tendon receptor- responds to contraction and gives stretch
63
Ability to resist fatigue in strength performance of longer duration
Endurance
64
The ability to perform maximal voluntary muscular contractions in order to overcome powerful external resistances
Maximal strength
65
The greatest force that can be exerted during one repetition
1 Rep Max
66
Issues in relationship between strength and endurance
- Training endurance can reduce strength and training strength can reduce endurance
67
The ability to overcome external resistance by developing a high rate of muscular contraction
Power
68
Strength Vs Power
- Strength is max force generated in a single contraction
- Power is a max force generated in a minimum amount of time
69
Relationship between maximum strength and power
Maximal strength training can be beneficial towards development of power as it cause hypertrophy and hyperplasia
70
Ability of a joint to move through its full range of motion
Flexibility
71
Two type of range of motion?
- Passive ROM
- Active ROM
72
ROM attained with external force
Passive ROM
73
ROM attained with internal force
- Active ROM
74
Which ROM is more important for functional movement or sport
- Active ROM
75
What limits ROM?
1. Bony articulations
2. Soft Tissue
3. Neural reflex activity
76
6 Factors affecting flexibility
- Age
- Sex
- Injury
- Poor posture
- Genetics
- Improper stretching
- Improper training
77
Flexibility for Fitness (FITT)
Frequency
Intensity
Type
Time
78
Three types of stretching
1. Static
2. Dynamic
3. PNF
79
Slow easy stretch holding for 10-30 seconds
Static
80
Repeated movement with controlled ending to movement
Dynamic
81
for tissue elongation
passive
82
for tissue elongation and strengthening
active
83
voicing to extreme end ROM
Ballistic stretching
84
Slowly stretch muscle involving an isometric contraction of muscle
PNF
85
4 importances of flexibility
1. Increase function ROM
2. Improved performance
3. Injury prevention
4. Rehabilitation from injury
86
Avoid static or passive stretch before speed sports and why?
static because it fatigues muscle spindles
87
Warm-up phase
- Relevant to activity
- Typically dynamic
88
Cool-down phase
- helps fatigued muscle return to resting length
- Shouldn’t be done immediately after strength training
89
What is the relationship with injury and flexibility?
- U shaped relationship
- Not flexible = High injury risk
- Too flexible = High injury risk
90
exercise using an opposing force
Resistance training
91
Two types of resistance training?
- Weight training
- Calisthenics
92
A single rendition on an exercise
Repetition
93
Resistance that can be overcome only once
1 Rep Max
94
A group of consecutive repetitions that you perform without resting
Set
95
Time it takes to complete a set or distance
Work Interval
96
Rest time between sets or between work intervals
Rest Interval
97
The speed at which the movement is done
Tempo
98
Do’s of resistance training
- Train agonist and antagonist balance
- Warm up and Cool down
- Train full ROM
- Breathing
99
Intensity
_____ 1 RM = Strength
_____ 1 RM = Muscular endurance
>60% for strength
<60% for muscle endurance
100
Recommended reps for each of the following
- Strentgh
- Muscle bulk
- Sport training
- Muscular endurance
Strength= 2-6 reps
Muscle bulk = 6-10 reps
Sport training = 8-12 reps
Muscular endurance = 15-25 reps
101
Signs of overtraining
- Extreme muscle soreness
- Loss of appetite
- Loss of weight
- Constipation or diarrhea
- Inability to do normal workout
- Drop in weights
102
The ability to overcome external resistance with maximal voluntary force production?
Strength
103
The rate at which one can develop muscle force is called?
Power
104
The ability to overcome resistance as quickly as possible is called?
Power
105
The ability to produce muscle force at submaximal loads over an extended period of time is called?
Endurance
106
For flexibility sarcomeres are added in ______
For strength sarcomeres are added in ______
Series (length sideways)
Parallel (width up down)
107
Principles of training
1. Progressive Overload
2. Reversibility
3. Specificity
4. Recovery
5. Individualization
6. Variation
7. Diminishing Returns
108
Progressive Overload
Progressively increasing your “loading” to get continued adaptation
109
Variables of Progressive overload
1. Frequency
2. Duration
3. Volume
4. Intensity
110
Reversibility
If you don’t use it you lose it
111
Specificity
SAID principle
- How you stress the body is how it responds to
112
Specificity training variables
- Speed of movement
- Contraction type
- Movement pattern
- Kinetic chain
- Energy system
113
Recovery
Adaptation occurs in recovery
114
How do work load and rest relate?
The higher the work load the longer the rest
115
Individualization
Everyone responds differently
116
What are some individualization factors
- Genetics
- Maturity
- Nutrition
- Fitness level
- Sleep
- Motivation
117
Variation
variety is needed for continual adaptation
118
Diminishing returns
- Newbie gains
- After initial significant increases, there will be diminishing returns for same work
Kin 121
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Decks in class (5)
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