Lifetime Fitness Exam II

Assistant Mover

An assistant mover usually plays a secondary role to the prime mover muscles involved

All-or-none Principle

An impulse of a certain magnitude (or strength) is required to cause the innervated fibers to contract

4 curves of the spine

Cervical, thoracic, lumbar, sacral

Types of Connective Tissue

Collagen (White fibers that provide structure and support) Elastin (Yellow fibers that are elastic and flexible)

Synovial fluid

Cushions the bones and reduces friction as the joint moves

Technical Failure

Discontinue the set once technique begins to break down

What is connective tissue?

Structurally: - Links muscle to bone (tendons) - Links bone to bone (ligaments) - Provides smooth joint articulating surface and serves as a shock absorber (cartilage) Performance: - Assists in transmission of forces - Assists in resisting of forces (stability)

Explosive Strength Deficit (ESD)

The % of an athlete's strength potential that was not used in a given attempt

Main site of back pain?

The most common site for low back pain is the lumbar spine because it bears the majority of your weight

Repeated effort method

lifting a submaximal load to failure

plastic elongation

long term lengthening

Ligaments

strengthen and reinforce the joint

elastic elongation

temporary lengthening

Motor learning

the ability to improve the body's ability to recruit motor units

What is muscular endurance?

the ability to resist fatigue while holding or repeating a muscular contraction

What is muscular strength?

the amount of force a muscle can produce with a single maximum effort

Hypertrophy

the development of large muscle fibers (increase in muscle cross-sectional area)

Sarcopenia

the loss of muscle mass, typically occurring after age 30

Atrophy

the reduction of the size of the muscle fiber due to inactivity or injury

Waving volume/intensity weekly

- Monday: Moderate - Wednesday: Low volume, high intensity - Friday: High volume, low intensity

Safe and effective stretching

- Never feel pain when you are stretching; slightly elongate but not too much - It is safest (and most effective) to stretch a muscle when it is warm - Sudden, high-stress stretching is less effective and can lead to injury

Muscles take up what percentage of the body?

40%

What percentage of Americans experience back pain by age 50?

85%

Hinge joints

- Allow only limited forward and backward movement; they lock when fully extended - Fingers and knees

Causes of Low Back Pain

- Arthritis or osteoporosis•Family history - Sedentary lifestyle - Certain jobs, depression - Poor posture or body positon - Poor muscular strength and/or endurance

Ball-and-socket joints

- Can move in many directions and provide for a greater range of motion - Hip and shoulder

Types of Muscular Contractions

- Concentric: muscles shorten and produce movement - Eccentric: the muscle lengthens - Isometric: you exhibit strength, but there is no movement of the limbs

Well-developed muscles can assist with what?

- Daily routines - Protection from injury - Enhancement of your overall well-being

Types of Equipment

- Free weights (Dumbells, barbells) - Cable/weight stack, Keiser - Resistance Bands - Exercise (stability) balls - Kettlebells• - Medicine balls - Suspension training

FITT for Flexibility

- Frequency: 2- 3 days per week (more often is better) - Intensity and time: Slight tension•; Moderate discomfort, not pain; Hold each stretch 10-30 seconds; 2-4 repetitions for each stretch - Types of stretching: Static (Passive); Dynamic (Active); PNF; Foam Rolling

FITT Principle for strength training

- Frequency: 2-3 nonconsecutive days/week, allowing 1 day of rest between workouts - Intensity: Strength requires lifting as heavy as 80% of your 1 RM, Endurance requires 40-60% of your 1 RM - Time: 1-5 reps for strength; 15-20 reps for endurance; 8-12 for a combination of both - Type: target large muscle groups *(8-10 exercises)*, including opposing muscles

Basic Dynamic Warm-up

- Front Plank: 20-30sec - Side Plank: 20-30sec each side - Bodyweight squat (pause at bottom) - Walking lunge - Hip Hinge with pause - Alternating lateral lunge - Push-up to down dog - Reverse trunk twist - Dynamic calf/ankle stretch

Dynamic Stretching

- Functional movement specific to your physical activity - Moves the joints through the full range of motion in a controlled manner

Benefits of Flexibility

- Good for the musculoskeletal system - May prevent injuries - May help with soreness - Improved physical activity - Joint health

Preventing Low Back Pain

- Good posture, stretching and proper mobility (when needed) - Mindful when lifting weights or picking up things off the ground - Keep core muscles strong - Progress strength training gradually - Maintain a healthy weight - Reduce stress - Avoid sitting in the same position for too long - Use lumbar support - Proper mattress for body size/type

Benefits of Muscular Strength and Endurance

- Improved performance of physical activities - Lower risk of injury including low-back pain - Increase fat-free mass and resting metabolic rate - Improved glucose metabolism - Enhanced self-image and quality of life - Improved muscle and bone health with aging - Metabolic health - Improve balance and decreased risk of falls in older age

Fiber Hyperplasia

- Increase in the number of muscle fibers - Fiber splitting has been show with intense strength training in several species

Dynamic Effort Method

- Lifting (or throwing) a submaximal load with the highest attainable speed - Primary purpose is to increase the rate of force development

Maximal Effort Method

- Lifting a maximal (or close to maximal) load - Sets: typically 2-5; Reps per set: typically 1-3

Motor unit

- Made up of a nerve connected to a number of muscle fibers - The number of muscle fibers varies from two to hundreds - Small motor units contain slow-twitch fibers while large motor units contain fast-twitch fibers

Function of the Spine

- Provides structural support for the body - Surrounds and protects the spinal cord - Supports most of the body's weight -Serves as an attachment for a large number of muscles, tendons, and ligaments - Allows movement of the neck and back in all directions - Intervertebral discs absorb and disperse the stresses placed on the spine

Testing Muscular Endurance

- Push-up/modified push-up (knees) test - Sit-up test - Squat endurance test

Three Types of Muscle

- Skeletal: Attached to bones; Voluntary movements/locomotion - Smooth: In the walls of hollow organs, blood vessels; Involuntary movements, controlled by endocrine and autonomic nervous systems - Cardiac: Involuntary movements, controlled by endocrine and autonomic nervous systems

Neural changes include

- Synchronization of recruitment - Increased recruitment of motor units - Increased firing rate - Reduced inhibitory mechanisms - Reduced co-activation/reciprocal inhibition - Increased area of neuromuscular junction

What is flexibility and what are the two types?

- The ability of a joint to move through its normal, full range of motion - Static Flexibility (The ability to hold an extended position at one end or point in a joints range of motion) - Dynamic flexibility (The ability to move a joint through its range of motion with little resistance)

Two types of Muscular Hypertrophy

- Transient: increased muscle size that develops during and immediately following a single exercise. This is mainly due to fluid accumulation in the interstitial and intracellular spaces (pump) - Chronic: occurs with long-term resistance training (Structural changes in the muscle)

Weight Training Safety

- Use proper lifting techniques - Use spotters and collars with free weights - Be alert for injuries (METH)

Proprioceptive Neuromuscular Facilitation (PNF)

- Uses reflexes initiated by muscle and joint nerves - Most popular PNF stretch is the contract-relax stretch method

Training Session Order

- Warm-Up: Increase range of motion and reduce muscle tension - Workout - Cool-Down

Submaximal effort method

- lifting of submaximal loads an intermediate number of times (not to failure) - Training younger athletes (Teaching and improving technique) - Improving exercise technique in more advanced athletes

The number of motor units recruited depends on what?

- the amount of strength required - Lower weight and/or speed - fewer and smaller motor units - Higher weight and/or speed - more and larger motor units

Connective tissue (5)

-Tendons - Ligaments - Cartilage - Fascia - (Bone)

Basic Methods of Strength Training (4)

1. Maximal Effort Method 2. Repeated Effort Method 3. Submaximal Effort Method 4. Dynamic Effort Method

Developing a Personal Fitness Plan Steps (7)

1. Set goals 2. Select activities (5 Fitness components) 3. Set a target frequency, intensity, and duration for each activity 4. Set up a system of mini-goals and rewards 5. Include lifestyle physical activity in your program 6. Develop tools for monitoring your progress 7. Make a commitment

Advantages of the Repeated Effort Approach vs max effort method (3)

1. There is a greater influence on muscle metabolism and consequently, muscle hypertrophy 2. It involves a greater subpopulation of trained motor units 3. Lower injury risk

Total volume ranges (typically) from ____ total reps

15-24 total reps

Prime Mover or Agonist

A muscle is called a prime mover or agonist when it is the main muscle involved in a concentric contraction

Static Stretching

A slow, stationary stretch

Connective Tissue Adaptations

Adaptations occur: - At the junctions between the tendon/ligament and bone surface - Within the body of the tendon or ligament - In the network of fascia within skeletal muscle - From weight-bearing exercise, thickness in articular cartilage

Antagonist

An antagonist muscle is one which has an action directly opposite that of the agonist

Two types of muscular strength test

Dynamic strength tests (1 RM) Isometric strength tests (Tests strength at one point of the range of motion)

What Determines Flexibility?

Heredity, Gender, Stretching habits

Cartilage

Lines the bone surface within the joint

Cross bridges Sliding Filament Theory

Muscle cells contract when the myosin molecules glide across the actin molecules in a ratchet-like movement

Muscles consist of what connected in what?

Muscles consist of individual *muscle fibers* (muscle cells) connected in *bundles* (fascicles)

How is muscular endurance assessed?

Muscular endurance is assessed by counting the maximum number of repetitions of a muscular contraction a person can perform to fatigue

How is muscular strength assessed?

Muscular strength is usually assessed by measuring the maximum amount of weight a person can lift one time (1 RM)

Myofibrils consist of what?

Myofibrils consist of a series of contractile units known as *sacromeres*, which are composed largely of the proteins *actin and myosin*

Joint capsules

Semi-elastic structures that give joints the strength and stability but limit movement

Volume

Sets x Reps

Slow-twitch fibers vs Fast-twitch fibers

Slow-twitch fibers: - Relatively fatigue resistant - Don't contract as rapidly as fast-twitch fibers - Rely primarily on the aerobic energy system Fast-twitch: - Contract rapidly and forcefully - Fatigue more quickly than slow-twitch fibers - Rely more on the anaerobic energy system

Connective tissues adapt at a faster or slower rate than muscle tissue?

Slower

SAID

Specific Adaptations to Imposed Demands

Assessment of flexibility is almost always...

Static

Static vs. Dynamic Exercises

Static exercises (Isometric) - Muscle contraction without a change in the length of the muscle or the angle in the joint - May require no equipment - Useful for rehabilitation - Strength gains are relative to the joint angle trained (+15o) - Optimal duration is 4-6 seconds Dynamic exercises(can be Isotonic; constant tension) - Muscle contraction with a change in the length of the muscle (concentric or eccentric) - Can be performed without or with equipment - Can be used to develop strength or endurance - Use full (or partial) range of motion

Stabilizer

When a muscle acts as a stabilizer it steadies or holds a limb and/or body part in place

1 Set

a group of repetitions of an exercise followed by a rest period

vertebrae

bones that make up the spinal column

Muscle fibers are made up what?

myofibrils (smaller protein structures)

First 6-8 weeks, increases in strength are primarily attributed to what?

neural adaptations

1 Repetition

one complete movement of an exercise

Strength gains can be made...

without structural changes but not without neural changes