1
Q
What is the Best VO2 Rate for mobilizing Fat?
A
- 30%
2
Q
From External to Internal, name the tissue covering skeletal muscle
A
- Epimysium- Surrounds whole muscle
- Perimysium- Surrounds bundles of mm
- Endomysium- Surrounds individual mm fiber
3
Q
What is the A Band of a Sarcomere?
A
- The alignment of myosin filaments (some overlap with actin)
4
Q
What is the I Band of a Sarcomere?
A
- The area in two adjacent sarcomeres where only Actin is present
5
Q
What is the Z Line of a Sarcomere?
A
- In the middle the I Band
- The “wall” of the sarcomere which separates it from the adjacent sarcomere
6
Q
What is the H Zone of a Sarcomere?
A
- The area in the center of the Sarcomere where only Myosin is Present
7
Q
Describe the Excitation Contraction Coupling Phase of mm Contraction
A
- Sarcoplasmic reticulum releases calcium
- Calcium binds with Troponin (on the actin filament)
- Causes a shift in Tropomyosin
- Myosin Cross bridge head attaches to actin
8
Q
Describe Type I Muscle Fibers
A
- Efficient and Fatigue Resistant
- High Capacity for Aerobic Energy Supply
- Limited potential for rapid force development d/t low Actomyosin Myofibrillar ATPase Activity and low anaerobic power
9
Q
Describe Type II Muscle Fibers
A
- Inefficient and fatigable
- Low Aerobic Power
- Rapiid Force development d/t high Actomyosin Myofibrillar ATPase Activity and high anaerobic power
10
Q
What is the difference between type IIa and type IIx mm fibers?
A
- IIa have a higher capacity for aerobic metabolism and more capillaries surrounding them and thus show more resistance to fatigue than type IIx
11
Q
What are Muscle Spindles and What type of information do they provide?
A
- Proprioceptors that consist of several modified mm fibers enclosed in a sheath of connective tissue
- Provide information of muscle length and rate of change
- When Stimulated they stimulate mm contraction and indicate the degree to which the mm must be activated to overcome a given resistance
12
Q
What are Golgi Tendon Organs and What type of information do they provide?
A
- Proprioceptors located in tendons near the myotendinous junction in series
- Provide information on muscle tension and inhbits muscle function
13
Q
What is the SA node of the Heart?
A
- Intrinsic pacemaker
- where rhythmic electrical impulses are normally initiated
14
Q
What is the AV node of the Heart?
A
- Receive impulse from SA node and cause a delay prior to the impulse traveling to the Ventricles
15
Q
What is the AV bundle of the Heart?
A
- Conducts electrical impulse to the Ventricles
16
Q
What is the role of Left and Right Bundle Branches and Purkinje Fibers in the Heart?
A
- Bundle Branches are continuations of the AV Bundle and the further divide to Purkinje Fibers which conduct impulses to all parts of the Ventricles
17
Q
What does the P Wave of an EKG represent?
A
- Depolarization of the Atria
18
Q
What does the QRS complex of an EKG represent?
A
- Depolarization of Ventricles and Repolarization of Atria
19
Q
What does the T wave of an EKG represent?
A
- Repolarization of the Ventricles
20
Q
What is Hydrolysis?
A
- The Breakdown of one molecule of ATP to yield energy
21
Q
What are the three Biological Energy Systems?
A
- Phosphagen System
- Glycolysis
- Oxidative System
22
Q
Which Biological Energy Systems occur in the Sarcoplasm of a mm cell?
A
- Phosphagen
- First phase of Glycolysis
- are Anaerobic
23
Q
Which Biological Energy Systems occur in the Mitochondria of a mm cell?
A
- Krebs Cycle
- Electron Transport Chain
- Oxidative System
- are Aerobic (require oxygen)
24
Q
Which macronutrient can be metabolized for energy without oxygen?
A
- Carbohydrate
25
What are the main factors behind WHY each Biological Energy System is activated?
- Primarily Dependent on intensity of activity
| - Secondarily on Duration
26
Describe the Phospagen System
- Provides ATP for Short Term, High Intensity Activities
- Active at start of all exercise regardless of intensity
- relies on Hydrolysis of ATP and Breakdown of CreatinePhospate (CP)
- Serves as energy reserve for rapidly replenishing ATP
27
Which mm Fiber type contains higher amounts of CreatinePhosphate?
- Type II
28
What is Glycolysis and what is it's end product?
- The breakdown of carbodydrate, either glycogen stored in the muscle or glucose delivered in blood, in order to resynthesize ATP
- End Result is Pyruvate
29
Once Pyruvate is created, what are it's options for providing ATP?
- Converted to Lactate or Shuttled to Mitochondria
30
What is Fast Glycolysis (Anaerobic Glycolysis)?
- When pyruvate is converted to lactate in order to produce ATP
- Occurs at a fast rate but for short durations
31
What is Slow Glycolysis (Aerobic Glyocolysis)?
- When pyrvate is shuttled to mitochondria to produce ATP
| - Occurs at slower rate but for longer
32
Describe the Oxidative System
- Primary source of ATP at rest and during low intensity activities
- Uses primarily carbs and fats (70% fat, 30% carbs)
- Pyruvate enters mitochondria and goes through krebs cycle
- Net ATP Production is 38
33
What types of activities rely on Phosphagen system vs Oxidative System?
- Phosphagen - High Intensity, Short Duration, High Power Output
- Oxidative - Low Intensity, Long Duration, Low Power Output
34
Describe Power levels associated with Different Energy Systems
- 90-100% - Phosphagen
- 75-90%- Fast Glycolysis
- 30-75%- Fast Glycolysis and Oxidative
- 20-30%- Oxidative
35
Describe Duration of exercise and work/rest cycles associated with Different Energy Systems
- 5-10 sec - Phosphagen - 1:12 to 1:20
- 15-30 sec - Fast Glyocolysis - 1:3 to 1:5
- 1-3 min - Fast Glycolysis and Oxidative - 1:3 to 1:4
- >3 min - Oxidative - 1:1 to 1:3
36
Discuss Combination Training
- The addition of Aerobic endurance training to Anaerobic training
- Can reduce performance capabilities
- Can reduce gain in muscle girth, max strength, speed and power
37
What are hormone receptors on the surface of the cell and in the nucleus of the cell named?
- Surface- Peptide Hormones
| - Nucleus- Steroid Hormones or Thyroid Hormones
38
What are some ways in which receptors mediate hormonal changes?
- Lock and Key Theory- a given hormone interacts with a specific receptor
- Cross Sensitivity- a given receptor interacts with hormones that are no specifically designed for it
39
What is the role of Heavy Resistance Training in Hormonal Increases?
- Secreted during and after exercise and provide the body with information on amount of stress, metabolic demands, and need for further changes in resting metabolism
- Force produced in activated fibers eventually leads to sensitivity to anabolic factors (hormones) and muscle growth and strength changes
40
How does resistance training change hormonal patterns in blood and what does this result in?
- Multiple changes occur such as fluid volume shifts, venous pooling, and changes in binding protein in the blood
- All these changes lead to increased exposure time and efficiency of hormone interaction at the target tissue
41
What are the primary Anabolic Hormones?
- Testosterone
- Growth Hormone (GH)
- Insulin Like Growth Factor
42
What are some of the roles of Testosterone?
- Promote GH responses in pituitary, influencing protein synthesis
- Influence nervous system for increases in strength and mm size
- Interacts directly with mm tissue and promotes protein synthesis locally
43
What are some exercise variables that may increase Serum Testosterone levels?
- Large mm Group Exercises
- Heavy Resistance (85-95% 1 RM)
- Moderate to high volume exercise achieved (high sets, multiple exercises, both)
- Short rest intervals (30 sec to 1 min)
- Two years or more of resistance training
44
What are some roles of Growth Hormone?
- Primarily it enhances cellular amino acid uptake and protein synthesis resulting in Hypertrophy
- Also: Decreases need for glucose, Increases utilization of fatty acids, stimulate collagen and cartilage growth, and enhances immune cell function
45
What are advantages and disadvantages of GH use in children?
- Needed for normal development
| - Can result in hypertrophy with less force production than exercise induced hypertrophy
46
What is the Primary Adrenal Hormone?
- Cortisol
47
What are some of the roles of Cortisol?
- Converts Amino Acids into Carbohydrates
- Inhibits Protein Synthesis
- Decreases recovery and remodeling of skeletal muscle
- These factors give chronic high levels adverse catabolic effects, but acute spikes in cortisol may contribute to remodeling of muscle tissue
48
What are Catecholamines and what do they do?
- Primarily Epinephrine and Norepinephrine
- They increase force production via central mechanisms and metabolic enzyme activities
- Increase muscle contraction rate, blood pressure, energy availability, blood flow
- Change secretion rates of other hormones
49
What is a fibrous joint?
- Allow almost no movement
| - Sutures of skull
50
What is a cartilaginous joint?
- Allow limited movement
| - Intervertebral discs
51
What is a Synovial joint?
- Allow considerable movment
| - Elbow, knee, etc
52
Why is it recommended that training protocols be varied?
- Allow the adrenal gland to engage in recovery processes
| - Prevent secondary responses to Cortisol, which can have negative effects on immune system and protein structures
CSCS
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