Scientific Princ.
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| 3 types of muscle tissue | -skeletal -cardiac -smooth
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| strength is: | max. force a muscle can exert in a single contraction ex)BB back squats
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| Power is: | max. rate of force a msucle can develop in a single contraction ex) olympic clean and jerk lifting
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| endurance is: | the ability to maintain or repeatedly develop force ex) curl up
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| 5 chronic training responses: | -hypertrophy -^bone density -^stored ATP -enhance ADL's -^tolerance lactic acid -enhance neural recruitment
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| 5 acute training responses: | -^BP (systolic & diastolic) -^ATP-CP stores -^neural fatigue -^levels of lactic acid -decrease stored glycogen
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| ligaments: | attach bone to bone
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| tendons: | attach muscle to bone
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| cartilage: | -hyaline cartilage -fibrocartilage
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| fascia: | muscle covering
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| joint capsule: | dense ct and membranes
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| 6 functions of bone: | -movement -protection -support -rbc production -energy storage -calcium storage
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| bones are made with: | -calcium -protein
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| deformation: | the "give" bones have to allow absorption of impact
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| characteristics of skeletal muscle: | -elasticity (stretchable & pliable) -extensibility (extends & protrudes) -excitability (neural & chemical compounds) -contractility (muscle contraction ability)
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| 1 muscle cell is made up of proteins: | actin and myosin
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| actin and myosin form blocks called: | sarcomeres
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| sarcomeres connect together to form: | long strans of mycrofibrils
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| thousands of mycrofibrils form: | 1 muscle cell
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| thousands of individual muscle cells grouped together form: | the muscle
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| sliding filament mechanism: | explains contractions ex) muscles don't actually "shorten", the myosin slides over actin proteins, creating "bulge" during contraction
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| agonist muscle: | movement produced by moving ex) in bicep curl, agonist= bicep brachii
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| antagonist muscle: | opposing movement producing muscle ex) bicep curl, antagonist= tricep brachii (reciprocal inhibition telling the tri to let the bicep work)
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| stabilizers/fixators: | supporting joint or restricting a movement muscle ex)bicep curl, wrist & should joint(must be kept neutral & stable during exercise to benefit/not get hurt) ex) isometric
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| synergists: | assisting in a similar muscle movement, muscles that produce similar motion ex)bicep curl, biceps brachii=synergist
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| agonist, antagonist, stabilizers/fixators work together as the: | synergist
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| motor unit is = to: | 1 neuron & all attached muscle fibers [1-3000 fibers (cells) for 1 nerve] ex)medial gastro. (if theres 1 000 000 fibers/cells @ approx. 3000 fibers/nerves, there are 33 motor units)
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| 1 neuron goes from the spinal cord and: | splits off up to 3000 times for muscle fibers
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| each motor unit is made up of all: | slow twitch fibers
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| "all-or-nothing" response: | someone telling you to work your "inner" or "outer" pecs is false because the pecs will contract as a whole
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| min. time component of FITTE for VO2Max =: | 20 mins. for noticed improvements
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| body controls motor unit force by: | depending on the activity, the body automatically chooses slow or fast twitch fibers
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| neural learning: | trained & untrained (nerve remembers the "phone number" of muscle fibers)
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| neural recruitment causes: | beginners to rapidly increase muscle in the first 2-4 weeks (not hypertrophy)
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| during a muscle contraction actin/myosin can do three things: | 1. move closer together (concentric contraction) 2. move farther apart (ecentric contraction) 3. stay in the same position (isometric contraction)
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| muscle expresses strength by (3 things): | 1. # of fibers or motor units recruited 2. # of fibers contracting simultaneously
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| concentric contraction: | 1. positive, against gravity (always muscle's intention) 2. eccentric: negative, with or into gravity (imposed on muscle); results in DOMS
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| DOMS: | delayed onset muscle soreness; 2 or 3 days of soreness (not from lactic acid , from good type of muscle tissue)
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| muscle for shoulder abduction: | middle deltoid
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| muscle used for elbow extension: | tricep
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| muscle used for shoulder adduction: | latissimus dorsi
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| muscle used for elbow flexion: | bicep brachii
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