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K409VocabEx1
| Question | Answer |
|---|---|
| Isometric contraction | Muscle contracts but its length does not shorten |
| Max force of contracting muscle occurs at | Zero velocity |
| Max velocity (m/s) occurs at | No load |
| Slow Twitch is comprised of | 50% of total fibers |
| Fast Twitch | FTa - 25% FTx - 22-24% |
| Motor Unit | Alpha motor neuron and all of the individual skeletal muscle fibers that it innervates it |
| Motor neuron size | Cross sectional area, includes nerve fiber and myelin sheath |
| Myosin ATPase | Enzyme thats in each myosin head Splits ATP into ADP + Pi and releases energy |
| Sarcoplasmic Reticulum | Structure that encases skeletal muscle fibers, which store and release calcium |
| Oxidative capacity | Capacity to produce ATP by oxidative phosphorylation (Krebs) |
| Glycogen | Storage form of glucose Linked together in large chains |
| Glycolytic Capacity | Capacity to produce ATP by glycolysis |
| Fibers differentiate between ST and FT based on | Motor neuron that stimulates them |
| Which subcategory of FT fiber is the baseline state of your FT fibers | FTx |
| With training FTx fibers can take on what fiber characteristics? | FTa |
| Once neural stimulus (threshold) is reached within a motor neuron, what fibers are stimulated? | All fibers of the motor unit are stimulated maximally |
| T/F One muscle fiber can contract instead of all | False "All of none" |
| Skeletal muscle action potential | 1. Resting membrane potential 2. Depolarization 3. Repolarization 4. Hyperpolarization |
| What happens when the resting membrane potential reaches threshold? | Membrane depolarizes |
| The number of motor units that are activated determine... | Amount of force you get contracting |
| Henneman's Size Principle | Small motor neurons are recruited first 1. ST fibers 2. FTa fibers when needed 3. FTx fibers |
| Asynchronous Pattern of motor unit firing | Different motor units fire at different times |
| Asynchronous Pattern of motor unit firing allows... | Maintaining muscle tension by firing some motor units while the other motor units recover |
| Which skeletal muscle firing pattern prolongs the amount of time one can create tension without fatiguing | Asynchronous |
| Synchronous Patters of motor unit firing | Different motor units fire at the same time |
| Synchronous Pattern of motor unit firing allows... | Max state of muscle tension for a short period of time |
| Which skeletal muscle firing pattern is used for explosive events? | Synchronous |
| What type of motor unit recruitment leads to strength gains? | Synchronous |
| What type of training can lead to synchronous recruitment? | Resistance training |
| Hypertrophy | Increase in muscle size due to a greater muscle fiber diameter |
| Most of the strength gains in the first 6 weeks of strength training are due to | Neural gains |
| Neural Mechanisms of Strength Gains | 1. Recruit more motor units 2. Recruit more units synchronously 3. Decreased autogenic inhibition 4. Decreases co-activation of muscles 5. Better coordination 6. Structural changes at NMJ |
| Agonist | Contract |
| Antagonist | Relaxes |
| Lifting light or heavy weights till failure results in an increase in muscle protein synthesis and hypertrophy? | Both light and heavy weights |
| Increasing training volume increases muscle protein synthesis but does not increase | Strength |
| What enzyme is required to activate in order for muscle protein synthesis to increase? | mTOR |
| The more mTOR is activated, the greater the | Hypertrophy/gain in muscle mass |
| What is essential to increasing protein balance after a workout? | EAA's |
| Why is there more muscle protein synthesis if protein/AA are taken after a workout? | Greater blood flow to muscles AA transporters within cell wall increase after strength training |
| Doses of ____g of protein every 3 hours post exercise causes maximal rate of protein synthesis | 20g |
| What happens if you do endurance training after strength training? | Activates SIRT1 which decreases muscle protein synthesis |
| Causes of DOMS | Micro tearing of muscle Swelling as part of the repair process |
| Strength loss of DOMS is due to | Failure of contraction coupling process Loss of muscle contractile proteins |
| How to avoid/minimize DOMS | Avoid eccentric contractions at the beginning Start at low intensity, gradually increase After acclimatization, start eccentric exercise Ice/stretching Massage |
| Ibuprofen taken prior to/right after exercise | Negative effects on kidney functions |
| If using anti-inflammatories which should you take? Acetaminophen or ibuprofen? | Acetaminophen |
| If using anti-inflammatories when should you take ibuprofen? | more than 2 hours before more than 6 hours after exercise |
| Hypertrophy can occur from | More Myofibrils Actin and Myosin Sarcoplasm Connective tissue |
Created by:
haicook