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Kinesiology Exam 1
| Term | Definition |
|---|---|
| Kinesiology | A field that studies the science of human movement |
| Mechanics | "Classical" study of forces and their effects |
| Static (Quiet Stance) | Study of systems in constant motion (including zero motion) |
| Dynamics (Aspects of Moving Systems) | Study of systems subject to acceleration |
| Kinematics | Study of the size, sequencing, and timing of movement, without regard for the forces that cause or result from the motion. |
| Kinetics | The forces (or torques) hat act on a body (ex. friction, gravity, pressure) |
| Why study Kinesiology? | Safety: Structure movements to avoid doing harm to the body. Efficient: Achieve movement goal with the least amount of effort. Effective: Successfully meet performance goals or improve performance. |
| Anatomical Position | Considered the starting point for all body segment movements and is most widely used and accurate for all aspects of the body |
| Fundamental Position | Same as anatomical except arms are at the sides and palms facing the body |
| Anterior | In front or in the front part |
| Posterior | Behind, in back, or in the rear |
| Superior | Above in relation to another structure; higher,cephalic |
| Inferior | Below in relation to another structure; caudal |
| Contralateral | Pertaining or relating to the opposite side |
| Ipsilateral | On the same side |
| Bilateral | Relating to the right and left sides of the body or of a body structure such as the right and left extremities (two-sided) |
| Deep | Beneath or below the surface; used to describe relative depth or location of muscles or tissue |
| Superficial | Near the surface; used to describe relative depth or location of muscles or tissue |
| Distal | Situated away from the center or midline of the body, or away from the point of origin |
| Proximal | Nearest the trunk or the point of origin |
| Medial | Relating to the middle or center, nearer to the midline |
| Lateral | On or to the side; outside, farther from the midline |
| Prone | The body lying face downward; stomach lying |
| Supine | Lying on the back; face upward position of the body |
| Dorsal | Relating to the back; being or locating near, on, or toward the back, posterior part, or upper surface of |
| Ventral | Relating to the belly or abdomen, on or toward the front, anterior part |
| Abduction | Lateral movement away from the midline of trunk in lateral plane. Raising arms or legs to side horizontally. |
| Adduction | Moving medially toward midline of trunk in lateral plane. Lowering arm to side or thigh back to anatomical position. |
| Horizontal Adduction | Crossing body |
| Horizontal Abduction | Horizontally move arm lateral to the body |
| Flexion | Bending movement that results in a decrease of angle in joint by bringing bones together |
| Extension | Straightening movement that results in an increase of angle in joint by moving bones apart |
| Internal Rotation | Rotary movement around longitudinal axis of a bone toward midline of body. Inward rotation, & medial rotation. |
| External Rotation | Rotary movement around longitudinal axis of a bone away from midline body |
| Dorsiflexion | Flex foot up |
| Plantarflexion | Flex foot down |
| Radial Deviation | Wrist deviates away from the body |
| Ulnar Deviation | Wrist deviates toward the body |
| Osteokinetic Motion | Movement that you see. Referred to as joint motion. Resulting in motion of bones relative to 3 cardinal planes. |
| Active Range of Motion | Movement through arc of motion w/ muscle contraction |
| Passive Range of Motion | Movement through arc of motion by external force |
| Resisted Range of Motion | Movement through arc of motion with muscle contraction against a graded resistance |
| Inert Tissue | Does not contract. Bone, ligament, cartilage, capsule,fascia. |
| Contractile Tissue | Involved in muscle contraction. Muscle, tendon, nerve. |
| End Feel | Sensation perceived by clinician when assessing passive range of motion at the end of a joint's ROM |
| Hard End Feel | Bones come together |
| Soft End Feel | muscle/fat stops pushing and comes together |
| Firm End Feel | Soft tissue cannot stretch further |
| Empty End Feel | Nothing is stabilizing the bone. Anterior Drawer Test. |
| Arthokinematics | Involuntary motion between articular surfaces. Motion that you feel. Describes how joint surfaces move on each other. |
| Rolling | New point on each surface come into contact throughout the motion. Tire across pavement. |
| Sliding (Glide) | One point on a joint surface contacts new points on the other side. Non-rotating tire skidding across icy pavement. |
| Spinning | Same point on each surface remains in contact with each other. Toy top on one spot of floor. |
| Concave | curving in or hollow inward |
| Convex | Curving out or bulging outward |
| Concave Moving on Convex | Roll and glide are in the same direction as the measurable movement (swing). The concave articular surface moves in the same direction as the moving bone. The arthokinematic movement occurs in the same direction as the physiological movement. |
| Convex Moving on Concave | Roll and glide are in the opposite directions as the measurable movement (swing). The convex articular surface moves in the opposite direction of the moving bone. Arthokinematic movement occurs in the direction opposite to the physiological movement. |
| Examples of Concave on Convex | Tibia on femur motion: knee flexion with posterior glide |
| Examples of Convex on Concave | Humerus on scapula motion: shoulder abduction with inferior glide |
| Loose-Packed Position | A position where the ligaments and joint capsule are relaxed and joint play is maximized. Allows for articulating joint surfaces to be maximally separated. |
| Close-Packed Position | A position of maximal bony congruency within the joint, ligaments and joint capsule are tight. No joint play occurs in this position, not the position for joint mobilization. Allowing no more movement |
| Sagittal Plane | Divides the body into equal, bilateral segments. Bisects the body into 2 equal symmetrical halves or a right & left half. |
| Frontal/Coronal Plane | Divides the body into (front) anterior & (back) posterior halves |
| Transverse | Divides the body into (top) superior & (bottom) inferior halves when the individual is in anatomical position |
| Diagonal (Oblique) Planes of Motion | Virtually all of your movements will occur in a combination of planes (between parallel and perpendicular). Combination of the cardinal planes. |
| There is a ______-degree relationship between a plane of motion and its axis. | Ninety |
| Sagittal Axis (Anteroposterior) | Axis passed horizontally from front to back. Perpendicular to frontal plane. Abduction and Adduction movements. |
| Frontal (Mediolateral) | Axis passes horizontally from side to side. Perpendicular to sagittal. Flexion, extension, movements. |
| Longitudinal (Vertical) | Axis is perpendicular to the ground and transverse plane Internal and external rotation |
| Musculoskeletal System | A series of simple machines allowing for a great number of coordinated movements. Arrangement of bones, joints, and muscles. Muscles function by pulling against bones that rotate about joints and transmit force through the skin to the environment. |
| Basic Lever System | Bones represent the bars. Joints are the axes. Muscles contract to apply force. Transmits energy from one place to another. |
| First Class Lever System | Force, Axis, Resistance. Produce balanced movements when A midway between F and R(seesaw). Produce speed & ROM when A is close to F(scissors) Produces force motion when A is close to R(crowbar) Head on shoulders |
| Second Class Lever System | Axis, Force, Resistance. Produces force movements, since a large resistance can be moved by a relatively small force. Wheelbarrow, Nutcracker, Loosening a lug nut. Plantarflexion of foot to raise body on toes. Few 2nd class levers in body |
| Third Class Lever System | Produce speed & ROM movements. Requires great deal of force to move small resistance. Paddling a boat, shoveling. Biceps Brachii in elbow flexion. |
| Resistance Arm | Perpendicular distance from axis to line of action of resistance |
| Force Arm | Perpendicular distance from axis to "moving force" |
| Mechanical Advantage | Ratio between the length of the force arm and the length of the resistance arm. MA= R/F. MA= FA/RA. |
| Relationship Between Length of Two Lever Arms | Inverse relationship. Longer the force arm=less force required to move lever if the resistance and resistance arm are constant. Shorter the resistance arm= more resistance to be moved if force and force arm are constant. |
| Relationship Between Force and Resistance Components | Proportional relationship. If either of the R components increase, there must be an increase in one or both F components. Greater R or RA=Greater F or FA. Greater F or FA allows greater amount of R to be moved or longer RA to be used. |
| Skeletal System | Dynamic w/ living cells that continually remodel bone tissue. Responds to specific demands through training and conditioning. Specific protocols of loading & unloading these tissues cause unique adaptations to bones, ligaments, tendons, & cartilage. |
| Osteology | Study of bones. 206 bones. Axial Skeleton= 80 bones. Appendicular Skeleton= 126 bones. |
| Axial Skeleton | The skull, vertebral column, sacrum, coccyx, ribs, and sternum |
| Appendicular Skeleton | Appendages, pectoral girdle. and pelvic girdle |
| Bone Properties | Composed of calcium carbonate, calcium phosphate, collagen, water. 60-70% of bone weight: Calcium. 25-30% of bone weight: Water. |
| Calcium | Gives bones stiffness and compressive strength |
| Collagen | The main structural protein of the various connective tissues. Provides some flexibility & strength in resisting tension. |
| Bone Exterior | Compact, dense (cortical) bone. Cortical is stiffer & can withstand greater stress(internal force), but less strain(relative change in shape) than cancellous. |
| Bone Interior | Spongy(cancellous/trabecular) bone. Cancellous is spongier & can undergo greater strain before fracturing. |
| Epiphysis | Ends of long bones formed from cancellous(spongy) bone Pressure-region forms the joints. Traction-ligament/tendon attachments. |
| Diaphysis | Long, cylindrical shaft |
| Cortex | Hard, dense compact bone forming walls of diaphysis |
| Periosteum | Dense, fibrous membrane covering outer surface of diaphysis |
| Endosteum | Fibrous membrane that lines the inside of the cortex |
| Medullary (Marrow) Cavity | Between walls of diaphysis, containing yellow or fatty marrow |
| Dense Connective Tissue | Lacks its own blood supply & must receive nutrients from synovial fluid. Potential for degeneration, leading to osteoarthritis. Articular(hyaline) cartilage, Fibrous Cartilage(Pubic symphysis, meniscus), Elastic Cartilage (ear). |
| Epiphyseal Plate | Thin cartilage plate seperates diaphysis & epiphyses (Growth Plate). Separates shaft from the ends. Once plates close and disappear bone growth stops. |
| Osteoclasts | Cells involved in bone resorption or breakdown. Digest mineralized bone matrix via acid & lysosomal. enzymes Bone cells that reabsorb old bone |
| Osteoblasts | Cells that secrete a collagen-rich ground substance that aids in bone formation. Secreted by periosteum & endosteum. Bone cells that form new bone. |
| Bone Remodeling | Process of bone being constantly broken down & built up again |
| Osteocytes | Bone cells (both osteoclasts and osteoblasts) |
| Sarcopenia | Breakdown of muscle. Age related muscle loss. |
| Bone Growth | Bones continuously cycle through phases of breakdown and remodeling that usually peak at around age 18 for females, and age 20 for males. Once they hit peak bone density, cycle slows |
| Long Bones | Composed of a long cylindrical shaft with relatively wide, protruding ends. Shaft contains the medullary canal. Phalanges, metatarsals, metacarpals, tibia, fibula, femur, radius, ulna, & humerus. |
| Short Bones | Small, cubical shaped, solid bones that usually have a proportionally large articular surface in order to articulate with more than one bone. Carpals and tarsals. |
| Flat Bones | Usually have a curved surface & vary from thick where tendons attach to very thin. Sites for blood cell production and protect vital organs. Ilium, ribs, sternum, clavicle, & scapula. |
| Irregular Bones | Include bones throughout entire spine & ischium, pubis, & maxilla |
| Sesamoid Bones | Embedded in a tendon. Patella. |
| How do bones respond to training? | Just like muscle, bones respond to certain kinds of training by hypertrophying |
| Wolff's Law | Bone will adapt to the loads it is placed under, the bone will remodel itself over time to become stronger to resist that sort of loading. The converse is true: if loading on bone decreases, the bone will become weaker. |
| Osteoporosis | A disorder involving decreased bone mass and strength with pain and one or more fractures resulting from daily activity |
| Female Triad | Disordered eating (lack of calories) ->amenorrhea (estrogen deficiencies) -> Osteoporosis. Eating Disorder -> insufficient calcium and vitamin D -> Osteoporosis |
| Minimal Essential Strain | Minimal threshold volume & intensity needed for new bone formation (increased bone mineral density). Depends in athlete's training status & age. 1/10th of force needed to fracture bone. Dynamic, high-intensity loading to bones is paramount. |
| What promotes bone density? | The larger the forces the skeletal system sustains, the greater the osteoblast responds |
| What diminishes bone density? | Lack of weight bearing exercise. Spending time in the water (since buoyant force counteracts gravitational force). Bed Rest. |
| Arthology | Science concerned with the anatomy, function, dysfunction, and treatment of joints. Configuration of the bones, together with the reinforcing ligaments, determine and limit the movements of the joint. |
| Articulation | The place where two or more bones meet |
| Functions of Joints | Give skeleton mobility (mean of movement). Hold the skeleton together/stability. Weakest parts of the skeleton. |
| Synarthrodial | Immovable joints. Suture such as skull sutures. Gomphosis such as teeth fitting into mandible or maxilla. Gomphosis is only joint-type in which bone does not join another bone. |
| Amphiarthrodial | Slightly movable joints. Allow a slight amount of motion to occur. Syndesmosis(least movable), Symphysis, Synchondrosis. |
| Syndesmosis | Two bones joined together by a strong ligament or interosseus membrane that allows minimal movement b/w bones. Bones may or may not touch each other at joint. Most movement of FIBROUS joints(no joint cavity). Coracoclavicular joint, distal tibiofibular |
| Synchondrosis | Type of joint separated by hyaline cartilage that allows very slight movement b/w bones. Costochondral joints of the ribs with the sternum. Amphiarthrodial and Cartilagenous. |
| Symphysis | Joint separated by a fibrocartilage pad that allows very slight movements b/w bones. Symphysis Pubis, intervertebral discs. Amphiarthrodial and Cartligenous. |
| Diarthrodial Joints | Known as synovial joints. Freely movable. Composed of sleevelike joint capsule(lined by synovial membrane). Secretes synovial fluid to carry lubricate joint cavity(slippery fluid; feeds cartilage). |
| Purpose of Diarthrodial Joints | Absorbs shock & protects bone. Secretes synovial fluid during subsequent weight bearing & compression maintaining & utilizing a joint through its normal. Slowly absorbs syn fluid during joint unloading. Pad/cushion for 2 bones |
| Diarthrodial Joints with Specialized Fibrocartilage Disks | Medial and later menisci. Glenoid Labrum(shoulder). Acetabular Labrum(hip). |
| Osteoarthritis | A common, degenerative disease of articular cartilage. Symptoms: Pain, swelling, ROM restriction, & stiffness. Cause is unknown. Both too little and too much mechanical stress seem to promote development |
| Synovial Joints | Friction-reducing structures |
| Bursae | Flattened sacs lined with synovial membranes and containing synovial fluid. Common where ligaments, muscles, skin, tendons, or bones rub together. |
| Tendon Sheath | Elongated bursa that wraps completely around a tendon |
| Degrees of Freedom (DOF) | The number of movements available. Movements must occur in two directions to equal 1 DOF. Flexion and Extension in sagittal plane is 1 DOF. Motion in 1 plane=1 DOF Motion in 2 planes= 2 DOF Motion in 3 planes= 3 DOF Diarthrodial= more than one plane |
| Arthrodial Joint | 2 plane or flat bony surfaces that butt against each other. Little motion possible in any 1 joint articulation. Usually work together in series of articulation. Vertebral facets in spinal column, intercarpal &intertarsal joints Work in unison |
| Non-Axial | Allow motion within a plane, not around an axis |
| Ginglymus(Hinge) Joint | A uniaxial articulation. Articular surfaces allow motion in only one plane. Elbow, knee, talocrural. Motion occurs on one plane around one axis. Sagittal Plane. Diarthrodial & Synovial |
| Trochoid(Pivot) Joint | Uniaxial articulation. Atlantoaxial joint: odontoid which turns in a bony ring, proximal & distal radioulnar joints. Transverse Plane. Diarthrodail & Synovial. |
| Condyloid(Knuckle) Joint | Biaxial ball & socket joint. One bone with an oval concave surface received by another bone with an oval convex surface. Flexion, extension, abduction, adduction (circumduction). All movements except rotation. Motion in 2 planes D&S |
| Enarthrodial(Ball and Socket) Joint | Multiaxial or triaxial. Bony rounded head fitting into a concave articular surface. Flexion, extension, abduction, adduction, diagonal abduction&adduction, rotation, and circumduction. Most movable, all 3 planes D&S |
| Stability and Mobility of Diarthrodial Joints | The More mobile a joint, the less stable & vise versa. Heredity and developmental factors contribute to variances. |
| Davis' Law | Ligaments, muscle, and other soft tissue when placed under appropriate tension will adapt overtime by lengthening &conversely when maintained in a loose or shorted state over a period of time will gradually shorten |
| Joint Stability | Ability of a joint to resist abnormal displacement of the articulating bones |
| Joint Instability | Excessive and occasionally uncontrolled ROM resulting in joint dislocation. Small, abnormal movement in an otherwise normal range of motion, which may result in pain due to impingement at the joint. Small force necessary to move joint through ROM. |
| Factors affecting Stability and Mobility of Joints | Bones, cartilage, ligaments & connective tissue, muscles, proprioception & motor control |
| Emerson's Law | For everything that is given, something is taken Movement is gained at the expense of stability |
| Cartilage's Effect on Joint Stability & Mobility | Structure of both hyaline cartilage & specialized cartilaginous structures (knee menisci, glenoid labrum, & acetabular labrum) further assist in joint congruency & stability. Normally the same in bilateral comparisons within, but may vary b/w individuals |
| Congruency | Pieces coming together (puzzle) |
| Incongruency | Space to allow bones to move |
| Labrum | Helps hold head of humerus, sits in fossa |
| Meniscus | Stabilizes joint |
| Ligaments & Connective Tissue's Effect on Joint Stability & Mobility | Provide static stability to joints. Amount of hypo-or hyperlaxity of an individual is primarily due to proportional amount of elastin vs collagen w/i joint structures. Individuals with proportionally higher elastin to collagen ratios are "loose-jointed" |
| Static Stabilizers | Ligaments |
| Dynamic Stabilizers | Muscles that contract and move |
| Muscles' Effect on Joint Stability & Mobility | Provide dynamic stability to joints when contracting. Without active tension via a contraction muscles provide minimal static stability. Strength & endurance are significant factors in stabilizing joints. Rotator cuff hold shoulder. |
| Proprioception | Subconscious mechanism by which body is able to regulate posture & movements by responding to stimuli originating in proprioceptors imbedded in joints, tendons, muscles, and inner ear. |
| Motor Control | Process by which body actions & movements are organized and executed |
| Pressure | Negative pressure in joint capsule forms a vacuum. The suction created is an important factor in resisting dislocation of a joint Key in ball and socket joints |
| Skeletal Muscle Tissue | Voluntary muscle; controlled consciously. Over 600 throughout the body. 215 pairs of skeletal muscles usually work in cooperation with each other to perform opposite actions at the joints which they cross. |
| Cardiac Muscle Tissue | Involuntary muscle; controls itself with assistance from the nervous and endocrine systems. Only in heart. |
| Smooth Muscle Tissue | Involuntary muscle; controlled unconsciously. In the walls of blood vessels and internal organs. |
| Aggregate Muscle Action | Muscles work in groups rather than independently to achieve a given joint motion |
| Functions of Skeletal Muscles | Responsible for movement of body and all of its joints. Muscle action produces force that cause joint movement. Provide protection, posture & support, produce a major portion of total body heat. |
| Muscle Fibers (Myofiber) | A cylindrical, cell composed of numerous myofibrils that contracts when stimulated |
| Myofibril | One of the slender threads of a muscle fiber |
| Sarcomeres | The contractile unit of a myofibril. Contains many parallel actin and myosin filaments. |
| Myofilaments | One of the individual filaments of actin (thin) or myosin (thick) that make up a myofibril |
| Structural Organization of Skeletal Muscle | The sarcomere is the basic structural unit of the muscle fiber. The alternating dark and light bands give muscle its striated appearance. |
| Sliding Filament Theory | Describes a process used by muscles to contract. The actin filaments at each end of the sarcomere slide inward on myosin filaments, pulling the Z-lines toward the center of the sarcomere thus shortening the muscle fiber. Z-lines overlap=contraction. |
| All or None | Strength of response that muscle fiber has to a stimulus is independent of strength of stimulus. If stimulus exceeds threshold potential, the nerve or muscle fiber will give a complete response, otherwise there is no response. |
| Motor Unit | Single motor neuron & all muscle fibers it innervates. When muscle contracts, contraction occurs at the muscle fiber level within a particular motor unit. |
| Slow Twitch Muscle Fibers | Endurance fibers. Slower to fatigue. |
| Fast Twitch Muscle Fibers | Strength/power fibers |
| Muscle Nomentclature | Muscles are usually named according to some identifiable characteristic: visual appearance, anatomical location, function, shape(deltoid, rhomboid), size, # of divisions(biceps brachii), direct of fibers, location, pts of attachment, action |
| Shape of Muscle & Fiber Arrangement | Muscles have different shapes & fiber arrangements. Affects muscle ability to exert force and range through which it can effectively move. |
| Parallel Muscles | Fibers arranged parallel to length of muscle. Produce a greater range of movement than similar sized muscles with pennate arrangement***. ROM muscles. |
| Flat Muscles | Parallel. Thin & broad, originating from braod, fibrous, sheet-like aponeuroses(tendon). Allows them to spread their forces over a broad area. Rectus abdominus & external obliques(core muscles). |
| Fusiform Muscles | Parallel. Spindle-shaped with a central belly that tapers to tendons on each end. Brachialis, biceps brachii. |
| Strap Muscles | Parallel. More uniform in diameter with essentially all fibers arranged in a long parallel manner. Sartorius. |
| Radiate Muscles | Parallel. Described sometimes being triangular, fan-shaped or convergent. Have combined arrangement of flat & fusiform. Originate on broad aponeuroses & converge onto a tendon. Pectorialis major, trapezius. |
| Sphincter/Circular Muscles | Parallel. Technically endless strap muscles. Surround openings & function to close them upon contraction. Obicularis oris surrounding the mouth. |
| Pennate Muscles | Have shorter fibers. Arranged obliquely to their tendons in a manner similar to a feather. Arrangement increases the cross sectional area of the muscle, thereby increasing the power. Exerts great power/force. |
| Physiological Cross-Sectional Area(PCSA) | Determines the amount of force a muscle can generate by defining the # of sarcomeres which can opperate in parallel More muscle fibers can be packed in parallel w/ pennate arrangement, thus allowing the muscle to produce more force |
| Resistance Exercise | Can alter all factors in Muscle Tendon Complete. Increase in PCSA, number of sarcomeres in a series, and force production. Possible alteration of muscle fiber type. |
| Unipennate Muscles | Pennate. Fibers run obliquely from a tendon on one side only. Biceps femoris, extensor digitorum longus, tibialis posterior. |
| Bipennate Muscles | Pennate. Fibers run obliquely on both sides from a central tendon. Rectus femoris, flexor hallucis longus. |
| Multipennate Muscles | Have several tendons with fibers running diagonally between them. Deltoid. |
| Irritability or Excitability | Property of muscle being sensitive or responsive to chemical, electrical, or mechanical stimuli |
| Contractility | Ability of a muscle to shorten and develop tension or internal force against resistance |
| Extensibility | Ability of a muscle to be passively streched beyond its normal resting length |
| Elasticity | Ability of a muscle to return to its original following stretching |
| Strength | Max force a muscle or group can exert |
| Power | Strength applied over a distance for a specific amount of time |
| Endurance | Muscle's ability to perform repeated contractions against a less-than-max load for a prolonged period of time or to sustain isometric contraction. |
| Neuromuscular System | Motor neuron+Fibers innervated= Motor Unit(MU). Strength of a muscle contraction is directly related to the number of fibers involved. More MUs= stronger contraction. |
| Effect of Resistance Training on Neuromuscular System | Increases muscular efficiency (recruits more MUs). Increases firing rate (MU recruitment is faster). Results in more sychronous firing of MUs. |
| Muscle hypertrophy | Over time, skeletal muscle adapts to training primarily by increasing its size (mass) |
| Muscle Strength is Determined By... | Cross-sectional area of a muscle: the greater the cross-sectional area is, the greater the strength capability of the muscle. # of muscle fibers: greater number of muscle fibers will likely demonstrate great muscle hypertrophy. |
| Length-Tension Relationship | A muscle cannot generate max force when it is maximally lengthening or shortened. Physiologically shortened or lengthened muscles result in decreased force production capabilities and greater chance for dysfunction. |
| Active Insufficiency | Failure to produce force when slack. Disadvantage associated with muscles that cross more than one joint. |
| Passive Insufficiency | Restriction of joint range of motion when fully stretched. Disadvantage associated with muscles that cross more than one joint. |
| Osteopenia | Breakdown of bone |
| Chronological Age | Age negatively affects muscle's ability to produce force. Age 40: 85% of force production at age 25. Age 60: 65% " ". Age 85: 40% " ". Max strength gains occur at 20-25. After 25, decline= 1% a year. |
| Progressive Overload | In order to keep maintaining gains from an exercise program, you must find some way to make it more difficult. Body adapts to stimulus -> a difference or greater stimulus required for continued gains. |
| Two areas involved in Progressive Overload | The exercises that are employed in a training program and the total amount of work that is done in a training program |
| Ways to Apply Overload Principle to Strength and Conditioning Program | Increase the weight lifted. Increase the volume of work. Change the Exercises employed. Modify the order of the exercises. Alter the rest periods. |
| Specificity (SAID) | All training adaptations should be specific to the stimulus applied. It drives all the gains that one makes from a strength training program. How the athlete's body adapts to the type of training program used, and training should be similar to sport. |
| Variation | Alterations in one or more program variables over time to keep a stimulus optimal |
| Principles of Variation | Critical for subsequent adaptations to take place. Systematic variation of volume & intensity is most effective for long term progression. Periodization. |
| Periodization | The most well known method of practice variation concerns training in phases |
| Diminished Returns | At a certain point, changes in strength and performance difficult to achieve. More benefits gains=harder additional benefits are to achieve. All individuals have genetic ceiling(limits extent of improvement possible from training slows when close to it) |
| Reversibility | When training stimulus is removed or reduced, ability to maintain performance at a level is reduced. 10% of strength is lost 8 weeks after training. but 30-40% of muscular endurance is lost during the same time period. |
| Individual Differences | Every athlete is different; responds to exercise will vary. Women generally need more recovery time. Larger muscles heals slower. Fast/explosive movements require more recovery. Heavier the load lifted, the longer will take for muscle to recover. |
| Muscle Actions can be used to... | Initiate or accelerate movement of a body segment. Slow down or decelerate movement of a body segment. Prevent movement of a body segment by external forces. |
| Isometric Muscle Action | Static. Tension is developed w/i muscle but joint angles remain constant. Significant amount of tension may be developed in muscle to maintain joint angle in relatively static or stable position. No change in length |
| Isotonic Muscle Action | Involves muscle developing tension to either cause or control joint movement. To shorten or lengthen. |
| Concentric Muscle Action | Muscle develops tension as it shortens. Force developed by the muscle is greater than that of the resistance. |
| Eccentric Muscle Action | Muscle lengthens under tension. Force developed by the muscles is less than that of the resistance. Occurs when muscle gradually lessens in tension to control the descent of resistance. |
| Isokinetics | A type of dynamic exercise using concentric and/or eccentric muscle actions. Speed(Velocity) of a movement is constant*****. Muscular contraction(ideally max contraction) occurs throughout a movement. "Accommodating resistance". Cybex, Biodex. |
| The Kinetic Chain Concept | Collective effort or involvement of sequential joints to create movement |
| Kinetic Chain | A series of rigid arms linked by movable joints; a mechanical description of the body. One joint or link is going to affect another. Problems with feet or can can cause pain in back. |
| Open Kinetic Chain | The distal end of the extremity is not fixed to any surface. Allows any one joint in extremity to move or function separately w/o necessitating movement of other joints in extremity. Able to isolate muscle or muscle group. Not very functional. |
| Closed Kinetic Chain | Distal end of extremity is fixed. Movement of one joint cannot occur without cause predictable movements of other joints in extremity. Multiple joints are involved&numerous muscle groups must participate in causing&controlling multiple plane movements. |
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bposner11