ACE Certification: Exercise Science 101
Biogenetics of Exercise: Fuel Use During Physical Activity: The breakdown of liver and muscle glycogen to yield blood glucose.
Glycogenolysis
Muscles of the Upper Extremity: Shoulder Girdle: If the muscles of the upper trapezius contract, as when performing a shoulder shrug, the scapula will _____________________.
If the muscles of the upper trapezius contract, as when performing a shoulder shrug, the scapula will elevate, or move in an upward motion.
Environmental Considerations: Body Temperature: The stimulation of metabolism to produce internal heat.
Non-Shivering Thermogenesis
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: Anatomical Positions: When the wrist or forearm rotates in so the palm is down.
Pronation
Muscles of the Upper Extremity: Deviations of the Spine: An excessive lateral curve of the spine.
Scoliosis
Chronic Adaptations to Exercise: SAID Principle What does the SAID Principle stand for?
Specific Adaptation to Imposed Demands
Muscular Training Adaptations and Considerations: Tendons: attached to the more distal bone, which is usually more mobile.
Tendons of Insertion
Muscles of the Upper Extremity: Shoulder Girdle (Scapulothoracic Articulation): The Glenohumeral joint is also responsible for __________________________ of the shoulder
The Glenohumeral joint is also responsible for circumduction of the shoulder.
Muscles of the Lower Extremity: Prime Movers of the Hip: The _____________________ is the longest muscle in the body. - In addition to hip flexion, it also ________________ and ________________________, while _________________________________________.
The Sartorius is the longest muscle in the body. - In addition to hip flexion, it also abducts, and externally rotates the hip, while flexing and internally rotating the knee.
Muscles of the Lower Extremity: Prime Movers of the Hip: The Tensor fasciae latae assists in _____________________ in the hip.
The Tensor fasciae latae assists in explosive flexion in the hip.
Muscles of the Upper Extremity: Elbow and Wrist: The anterior group of muscles at the wrist ____________ the wrist and _______________ the forearm.
The anterior group of muscles at the wrist flexes the wrist and pronates the forearm.
Muscles of the Upper Extremity: Elbow and Wrist: The articulation of the radius and ulna are responsible for _______________ and _________________ of the forearm.
The articulation of the radius and ulna are responsible for pronation and supination of the forearm.
Muscles of the Upper Extremity: Elbow and Wrist: The elbow can ____________ or _________________, while the forearm can ________________ or __________________.
The elbow can flex or extend, while the forearm can pronate or supinate.
Muscular Training Adaptations and Considerations: Fundamentals of Applied Kinesiology Movements Furthest link in the chain is fixed.
closed-chain
Muscular Training Adaptations and Considerations: Fundamentals of Applied Kinesiology Movements provides mobility and stability to joints
kinetic chain
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: What are the 4 movements of synovial joints?
1. Flexion 2. Extension 3. Abduction 4. Adduction
What are the four components of Physical Fitness?
1. Muscular Fitness 2. Cardiovascular Endurance 3. Flexibility 4. Body Composition
Muscular Training Adaptations and Considerations: What are the three types of muscles in the body?
1. Smooth Muscles 2. Cardiac Muscles 3. Skeletal Muscles
What are the four posterior muscles that anchor the scapula?
1. Upper trapezius 2. Levator scapulae 3. Rhomboid minor 4. Rhomboid major
Chronic Adaptations to Exercise: SAID Principle Physiological benefits can be observed in as little as ____-____ weeks.
8-12
Environmental Considerations: A considerable amount of ______________________ is produced while exercising. - The body tries to reduce this through __________________and______________.
A considerable amount of metabolic heat is produced while exercising. -The body tries to reduce this heat through vasodialation and sweating.
Neuromuscular Adaptations: The muscle that acts in opposition to the contraction produced by an agonist.
Antagonist
Cardiorespiratory Adaptations & Training Considerations: As a result of regular aerobic endurance training, the size and number of mitochondria and skeletal muscle_______________. - This enhances the muscles' ability to use ______________ and produce more___________ via _______________________. -Also increases the activity of __________________________________. ===> Allows for glycogen to be utilized ________________________ and individuals to ____________________________________.
As a result of regular aerobic endurance training, the size and number of mitochondria and skeletal muscle increase. - This enhances the muscles' ability to use oxygen and produce more ATP via oxidation. - Also increases the activity of mitochondrial oxidative enzymes. ===> Allows for glycogen to be utilized more slowly and individuals to work harder for longer.
Bioenergetics of Exercise: Phosphagen System: As exercise intensity increases, the body will use more ________________ and less _________ to produce energy.
As exercise intensity increases, the body will use more glucose and less fat to produce energy.
Review: What movement is taking place when the anterior surface of the femur turns inward from anatomical position? a. Medial rotation b. Lateral rotaation c. Supination d. Abduction
a. Medial rotation
Review: Which stretching technique involves a steady stretch of a muscle for up to 30 seconds and can be active or passive in nature? a. Proprioceptive Neuromuscular Facilitation b. Dynamic c. Ballistic d. Static
a. Proprioceptive Neuromuscular Facilitation
Review: During reciprocal inhibition, what does the stretch reflex cause the muscle being stretched and the opposing muscle that is contracting to do? a. Reciprocal inhibition causes the stretched muscle to contract and the contracting muscle to relax. b. Reciprocal inhibition causes the stretched muscle to relax and the contracting muscle into a greater contraction. c. The stretch reflex has no impact on the contracting muscle and only causes the stretched muscle group to contract. d. The stretch reflex has no impact on the stretched muscle and only causes the contracting muscle to relax.
a. Reciprocal inhibition causes the stretched muscle to contract and the contracting muscle to relax.
Review: Which of the following is an open-chain exercise? a. Pull-up b. Dumbbell chest press c.Push up d. Body weight squat
b. Dumbbell chest press
Review: Which of the following proprioceptive neuromuscular facilitation stretching techniques is the MOST effective because it utilizes both reciprocal and autogenic inhibition? a. Hold-relax b. Hold-relax with agonist contraction c. Contract-relax d. Hold-relax-hold
b. Hold-relax with agonist contraction
Review: Which of the following deviation of the spine is defined as an excessive posterior curvature that typically occurs in the thoracic region? a. Lordosis b. Kyphosis c. Sway back d. Scoliosis
b. Kyphosis
Review: During a pushup, which muscles act eccentrically to lower the body toward the ground? a. Pectoralis major, trapezius, and biceps b. Pectoralis major, serratus anterior, and triceps c. Rhomboids, biceps, and trapezius d. Serratus anterior, biceps, and pectoralis major
b. Pectoralis major, serratus anterior, and triceps
Review: Which of the following BEST describes a primary function of the Golgi tendon organ? a. Recognizes when there is not enough tension within a muscle and causes a greater contraction in the agonist muscle group known as autogenic inhibition. b. Recognizes when there is too much tension on a muscle from being overstretched or contracted too tightly and causes an inhibition of the contraction known as autogenic inhibition. c. Stretches when a muscle stretches because of its alignment with the muscle fibers and elicits a stretch reflex known as reciprocal inhibition. d. Stretches when a muscle stretches because of its alignment with the muscle fibers and elicits a stretch reflex, causing the antagonist to relax.
b. Recognizes when there is too much tension on a muscle from being overstretched or contracted too tightly and causes an inhibition of the contraction known as autogenic inhibition.
Review: Which of the following is a chronic adaptation to aerobic exercise? a. Decreased maximal oxygen consumption b. Decreased respiratory capacity c. Increased blood pressure d. Improved blood glucose and blood lipid control
d. Improved blood glucose and blood lipid control
Muscular Training Adaptations and Considerations: Muscles if the Upper Extremities The movements that occur that the scapula are ________________, _________________, __________________________, _____________________________, __________________-, and ________________________.
elevation, depression, upward rotation, downward, rotation, adduction, and abduction
Chronic Adaptations to Exercise: SAID Principle When a physiological system such as the muscular cardiovascular system is overloaded during training, the body will _____________________________________________.
progressively adapt to these demands
Bioenergetics of Exercise: Phosphagen System: High-energy phosphate compound found within muscle cells. - This and ATP are known as ______________________. - When the phosphate bond of this is broken, the energy released helps ___________________________.
Creatine Phosphate -Creatine Phosphate and ATP are known as phosphagens. - When the phosphate bond of Creatine Phosphate is broken, the energy released helps rebuild ATP.
Muscular Training Adaptations and Considerations: Muscular Systems: Each muscle contains hundreds to thousands of _______________________.
Each muscle contains hundreds to thousands of myofibrils.
Muscles of the Upper Extremity: Muscles of the Abdominal Wall: The muscles that exist along the spine. - These muscles help ______________ the trunk.
Erector Spinae - These muscles help extend the trunk.
Muscles of the Lower Extremity: The Knee Joint: when the ankle rolls inward and the outer edge of the foot lifts off the floor.
Eversion
Environmental Considerations: Exercising At Altitude: - There is (more/less) pressure, which drives oxygen into the blood. - A person exercising at altitude (will/will not) deliver as much oxygen to the exercising muscles. - Upon arriving to higher altitudes, warm ups and cool downs should be __________________ and overall exercise intensity should be ___________________.
Exercising At Altitude: - There is less pressure, which drives oxygen into the blood. - A person exercising at altitude will not deliver as much oxygen to the exercising muscles. - Upon arriving to higher altitudes, warm ups and cool downs should e extended, and overall exercise intensity should be decreased.
Environmental Considerations: Exercising in Polluted Air: - High levels of pollution may lead to _______________________. ===>Leads to a decrease of _____________________________________.
Exercising in Polluted Air: - High levels of pollution may lead to irritated airways. ===>Leads to a decrease of O2 carrying capacity of the blood.
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: Anatomical Positions: turning outward
External/Lateral
Review: In which plane of motion do abduction and adduction occur?
Frontal
Muscular Training Adaptations and Considerations: Connective Tissue: Can be classified as superficial, deep, or intramuscular, is known to be all the other connective tissue in the body; perform various functions, from developing and isolating muscles, to providing structural support. - Dictate the amount of _________________________________-
Fascia - Dictate the amount stress of load the body can handle.
Muscular Training Adaptations and Considerations: Muscular Systems: Fast Twitch Muscles: - fatigue (quickly/slowly) - (more/less) efficient (more/less) powerful
Fast Twitch Muscles: - fatigue quickly - less efficient - more powerful
Muscular Training Adaptations and Considerations: Muscular Systems: Fibers that produce a high level of force cannot sustain it for a very long time, and therefore, are used during ______________________________.
Fibers that produce a high level of force cannot sustain it for a very long time, and therefore, are used during Anaerobic Metabolism
Muscular Training Adaptations and Considerations: The Skeletal System: Joints: joints that allow no movement
Fibrous
Muscles of the Upper Extremity: Deviations of the Spine: A decrease in the normal inward curve of the low back, with a posterior curve in the pelvis.
Flat back
Components of Physical Fitness: The ability to move joints through a normal range of motion.
Flexibility
Environmental Considerations: Are these signs and symptoms of heat exhaustion, or heat stroke? - weak, rapid pulse - low blood pressure - headache - nausea - dizziness - general weakness - paleness - cold, clammy skin - profuse sweating - elevated core body temperature of 104 F or 40 C
Heat Exhaustion
Environmental Considerations: Are these signs and symptoms of heat exhaustion, or heat stroke? - hot, dry skin - bright red skin color - rapid, strong pulse - labored breathing - elevated core body temperature of less than or equal to 105 F or 41 C
Heat Stroke
Environmental Considerations: Heat exhaustion usually occurs in ____________________________ individuals and results from inadequate ____________________________________________________________.
Heat exhaustion usually occurs in non-acclimatized individuals and results from inadequate circulatory adjustments and fluid loss.
Environmental Considerations: Heat stroke represents a _____________________________________________________. - Core temperatures exceeding _____F or _____ C
Heat stroke represents a complete failure of the heat regulating mechanisms. - Core temperatures exceeding 104 F or 40 C
Muscles of the Upper Extremity: Shoulder Girdle: The Middle Trapezius run ________________ with their line of pull towards the spine; therefore, a concentric contraction will lead to the _________________ of the scapula. - This area tends to be weak in individuals with ____________________.
The Middle Trapezius run horizontally with their line of pull towards the spine; therefore, a concentric contraction will lead to the adduction of the scapula. - This area tends to be weak in individuals with rounded shoulders.
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: Anatomical Positions: turning inward
Internal/Medial
Muscles of the Lower Extremity: The Knee Joint: occurs when the medial part of the foot lifts off the floor and the ankle rolls out.
Inversion
Muscular Training Adaptations and Considerations: The Skeletal System: What is the function of the axial skeleton?
It supports the body and protects the CNS
Muscular Training Adaptations and Considerations: Connective Tissue: Support joints by attaching bones to other bones.
Ligaments
Muscular Training Adaptations and Considerations: Connective Tissue: Long-term resistance training programs will lead to chronic __________________________ (neurological adaptation)
Long-term resistance training programs will lead to chronic hypertrophy.
Muscular Training Adaptations and Considerations: Proprioception: Types of receptors important for muscle control: Located in the belly of the muscle and lies parallel to the fibers. The muscle spindle stretches when a muscle is stretched and causes a reflexive contraction, known as the stretch reflex. - This reflex causes the antagonist muscle to ___________.
Muscle Spindle -his reflex causes the antagonist muscle to relax.
Bioenergetics of Exercise: Muscle contraction occurs when ____________________.
Muscle contraction occurs when ATP is broken down.
Muscles of the Upper Extremity: Shoulder Girdle: The Pectoralis major is divided into ____ sections -These sections function to ______________________________ - A _________________ is a basic exercise that helps strengthen the Pectoralis Major.
Muscles of the Upper Extremity: Shoulder Girdle: The Pectoralis major is divided into 3 sections -These sections function to move the Glenohumeral Joint in adduction, internal rotation, and horizontal flexion. - A pushup is a basic exercise that helps strengthen the Pectoralis Major.
Components of Physical Fitness: 1. Muscular Fitness Contracting muscle against force for an extended amount of time(i.e. performing pushups for 1 minute).
Muscular Endurance
Components of Physical Fitness: 1. Muscular Fitness How much weight a person can lift at a time.
Muscular Strength
Muscular Training Adaptations and Considerations: Muscular Systems: Contractal proteins found in muscle fibers.
Myofbrils
Bioenergetics of Exercise: Protein breaks down into _________________ and primarily aids in the repair of tissue. - Those that are not used are _______________________.
Protein breaks down into Amino Acids and primarily aids in the repair of tissue. - Those that are not used are excreted as waste products.
Biogenetics of Exercise: Fuel Use During Physical Activity: _________________ are the building blocks to human and animal structure.
Proteins are the building blocks to human and animal structure.
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: the movement of a bone along a longitudinal axis and can occur internally or externally.
Rotation
Review: In which plane of motion do flexion and extension occur?
Sagittal Plane
Muscular Training Adaptations and Considerations: Muscular Systems: The point at which Actin and Myosin cross over
Sarcomere
Muscles of the Lower Extremity: The Knee Joint: Seated leg extensions can develop strength in the _______________________.
Seated leg extensions can develop strength in the knee extensors.
Environmental Considerations: Body Temperature: Involuntary contractions that increase the rate of heat production.
Shivering
Muscular Training Adaptations and Considerations: Muscular Systems: Skeletal Muscle is divided into 2 categories: 1. 2.
Skeletal Muscle s divided into 2 categories: 1. Fast Twitch 2. Slow Twitch
Muscular Training Adaptations and Considerations: Muscles that attach to the skeleton.
Skeletal Muscles
Muscular Training Adaptations and Considerations: Muscular Systems: Slow Twitch Muscles: - contract (faster/slower) - (more/less) efficient - used during ________________ metabolism (___________________________________)
Slow Twitch Muscles: - contract slower - more efficient - used during aerobic metabolism (when oxygen is readily available)
Muscular Training Adaptations and Considerations: Muscles found in the walls of hollow organs, such as the stomach.
Smooth Muscles
Muscular Training Adaptations and Considerations: Structure of a Nerve Cell (Neuron): Electrical signals are transmitted by ____________ and ___________________. - These signals are carried to one another by a ____________________.
Structure of a Nerve Cell (Neuron): Electrical signals are transmitted by Axons and Dendrites. - These signals are carried to one another by a synapse.
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: Anatomical Positions: when the wrist or forearm rotates out so the palm is up.
Supination
Muscles of the Upper Extremity: Rotator Cuff Muscles that Surround the Humerus: The four Rotator Cuff muscles that surround the humerus can be remembered with the acronym, SITS; what does this stand for?
Supraspinatus Infraspinatus Teres Minor Subscapularis
Muscles of the Upper Extremity: Deviations of the Spine: A long, outward curve of the thoracic spine, with an accentuated lumbar curve and a backward shift of the upper trunk. - often accompanied by __________________________, a ____________________, and a ___________________________.
Sway back - often accompanied by rounded shoulders, a sunken chest, and a forward tilt of the head.
Muscular Training Adaptations and Considerations: Fundamentals of Applied Kinesiology Muscles that assist the agonist - Muscles work together to _______________- our joints and keep our body's _______________________
Synergist - Muscles work together to stabilize our joints and keep our body's kinetic chain in line.
Muscular Training Adaptations and Considerations: The Skeletal System: Joints: jonts that are able to move freely
Synovial
Muscular Training Adaptations and Considerations: Connective Tissue: Tough, cord-like tissues that connect muscles to bones, thereby, producing movement.
Tendons
Muscular Training Adaptations and Considerations: Tendons: usually attached to the proximal bone of a joint, and is considered the less mobile of the bones that make up the joint.
Tendons of Origin
Muscular Training Adaptations and Considerations: The Skeletal System: The Axial Skeleton contains: - - - -
The Axial Skeleton contains: - skull - vertebral column - ribs - sternum
Muscles of the Upper Extremity: Shoulder Girdle (Scapulothoracic Articulation): The Glenohumeral joint and Scapulothoracic articulation also produce _______________________ in the ________________ plane.
The Glenohumeral joint and Scapulothoracic articulation also produce abduction and adduction in the Frontal plane.
Muscles of the Upper Extremity: Shoulder Girdle (Scapulothoracic Articulation): The Glenohumeral joint and Scapulothoracic articulation work together to produce ___________________________ in the _________________ plane.
The Glenohumeral joint and Scapulothoracic articulation work together to produce flexion and extension in the Sagittal plane.
Muscles of the Lower Extremity: Prime Movers of the Hip: The Gluteus Maximus is the prime mover of hip extension during ___________________________________________.
The Gluteus Maximus is the prime mover of hip extension during high-intensity movements, such as running or stair climbing.
Muscular Training Adaptations and Considerations: Proprioception: Types of receptors important for muscle control: The Golgi Tendon Organ and the muscle spindle play a vital role in____________________ training.
The Golgi Tendon Organ and the muscle spindle play a vital role in flexibility training.
Muscles of the Lower Extremity: Prime Movers of the Hip: The Iliopsoas, because of its origins in the low back and insertion in the femur, can put strain on the low back during _______________________ exercises.
The Iliopsoas, because of its origins in the low back and insertion in the femur, can out strain on the low back during straight leg exercises.
Muscles of the Upper Extremity: Shoulder Girdle: The Lower Trapezius muscle fibers concentrically contract to ______________ and ______________ the scapula, and are not trained as much as the Upper and Middle Trapezius.
The Lower Trapezius muscle fibers concentrically contract to depress and adduct the scapula and are not trained as much as the Upper and Middle Trapezius.
Muscles of the Lower Extremity: Prime Movers of the Hip: The Rectus Femoris works at both the ________ and ____________ joints. - It ____________________ contracts to perform hip flexion and knee extension.
The Rectus Femoris works at both the hip and knee joints. - It concentrically contracts to perform hip flexion and knee extension.
Muscles of the Upper Extremity: Shoulder Girdle: The Rhomboid Major and Rhomboid Minor work together to ________________ and __________________ the scapula. - To develop the strength in the Rhomboids, perform the ______________________________.
The Rhomboid Major and Rhomboid Minor work together to adduct and elevate the scapula. - To develop the strength in the Rhomboids, perform the bent over row.
Muscular Training Adaptations and Considerations: Muscles of the Upper Extremities The main function of the shoulder girdle is to __________________________.
The main function of the shoulder girdle is to fixate the scapula.
Muscles of the Lower Extremity: The Knee Joint: The muscles of the _____________ are responsible for movement at the knee.
The muscles of the thigh are responsible for movement at the knee.
Muscles of the Upper Extremity: The muscles of the trunk/torso help to _____________ and ______________ the spine.
The muscles of the trunk/torso help to stabilize and move the spine.
Muscular Training Adaptations and Considerations: Nervous System: The nervous system is divided into two parts: 1. 2.
The nervous system is divided into two parts: 1. Peripheral Nervous System (PNS) 2. Central Nervous System (CNS)
Muscles of the Upper Extremity: Elbow and Wrist: The posterior group of muscles at the wrist _______________ the wrist and __________________ the forearm.
The posterior group of muscles at the wrist extend the wrist and supinate the forearm.
Muscles of the Upper Extremity: Rotator Cuff Muscles that Surround the Humerus: The primary function of the 4 Rotator Cuff muscles that surround the humerus is to ____________________________________, so that it does not _______________________________.
The primary function of the 4 Rotator Cuff muscles that surround the humerus is to stabilize the humeral head, so that it does not dislocate from the glenoid fossa.
Muscles of the Lower Extremity: Prime Movers of the Hip: The prime movers during hip extension are the __________________.
The prime movers during hip extension are the Hamstrings.
Bioenergetics of Exercise: Phosphagen System: The second way ATP is re-synthesized is through __________________________.
The second way ATP is re-synthesized is through Anaerobic Glycolysis
Muscles of the Upper Extremity: Shoulder Girdle: The serratus anterior _______________ the scapula and works synergistically with the upper trapezius to produce the ______________________ of the scapula.
The serratus anterior abducts the scapula and works synergistically with the upper trapezius to produce the upward rotation of the scapula.
Muscles of the Upper Extremity: Shoulder Girdle: The shoulder joint is the most _______________ joint in the body. -Consists of the articulation of the ___________________ and the associated cartilage of the scapula.
The shoulder joint is the most mobile joint in the body. Consists of the articulation of the glenoid fossa and the associated cartilage of the scapula.
Muscles of the Upper Extremity: Shoulder Girdle: There are 2 anterior muscles of the shoulder girdle: 1. 2.
There are 2 anterior muscles of the shoulder girdle: 1. Serratus anterior 2. Pectoralis minor
Muscles of the Upper Extremity: Muscles of the Abdominal Wall: The deepest muscle of the abdominal wall.
Transverse Abdominis
Muscular Training Adaptations and Considerations: Nervous System: What are the three functions of the nervous system?
What are the three functions of the nervous system? 1. Gathers information 2. Stores information 3. Controls bodily functions
Muscles of the Upper Extremity: Muscles of the Abdominal Wall: When designing core workouts, the focus should be more on ______________ than ______________. - Endurance work promotes _____________ and can be done to help prevent __________________.
When deigning core workouts, the focus should be more on endurance than strength. - Endurance work promotes stability and can be done to help prevent back injuries.
Muscles of the Upper Extremity: Shoulder Girdle: When the pectoralis minor concentrically contracts, it results in the _____________, _________________, and _______________________ of the scapula.
When the pectoralis minor concentrically contracts, it results in the abduction, depression, and downward rotation of the scapula.
Neuromuscular Adaptations: The muscle directly responsible for observed movement.
Agonist
Cardiorespiratory Adaptations & Training Considerations: - At the submaximal load of exercise, there is a ___________________ of arterial blood pressure. - In 'normotensive' individuals, testing blood pressure typically (does/does not) change in response to exercise training. - However, in systolic and diastolic blood pressures at rest and during exercise tend to be ______________________ in borderline/moderately hypertensive individuals who regularly participate in exercise. - A regular resistance training program may help _________________ resting systolic blood pressure.
- At the submaximal load of exercise, there is a reduction of arterial blood pressure. - In 'normotensive' individuals, testing blood pressure typically does not change in response to exercise training. - However, in systolic and diastolic blood pressures at rest and during exercise tend to be lowered in borderline/moderately hypertensive individuals who regularly participate in exercise. - A regular resistance training program may help reduce resting systolic blood pressure.
Chronic Adaptations to Exercise: SAID Principle Benefits of a Consistent Exercise Program: - Increase in _____________________ as a result of aerobic exercise. -->Comes from an increase in ______________________. - Plasma reduces __________________________ and enhances _________________________________. - Heart size and volume ____________________ with the demands of exercise. --->Will, however, __________________ to pre-training levels within the weeks of stopping an exercise program.
- Increase in blood volume as a result of aerobic exercise. ---> Comes from an increase in plasma volume. - Plasma reduces blood viscosity and enhances oxygen delivery to skeletal muscle. - Heart size and volume increase with the demands of exercise. ---> Will, however, decrease to pre-training levels within weeks of stopping an exercise program.
Neuromuscular Adaptations: - Neuromuscular adaptations are more significant from __________________ training than aerobic endurance training. ===> During the first three weeks of resistance training programs, strength gains occur as a result of __________________________________.
- Neuromuscular adaptations are more significant from resistance training than aerobic endurance training. ===> During the first three weeks of resistance training programs, strength gains occur as a result of neuromuscular adaptations.
Chronic Adaptations to Exercise: SAID Principle Psychological Benefits of Exercise: - Reduction in ______________________ - Reduction in ____________________ -Improvement in ________________ Improvement in _________________
- Reduction in anxiety - Reduction in depression - Improvement in mood - Improvement in mental well-being
Muscular Training Adaptations and Considerations: The Skeletal System: The Appendicular skeleton contains: - - ===>
- upper and lower limbs -shoulder and hip girdles ===>girdles join/articulate the axial skeleton to the appendicular
Chronic Adaptations to Exercise: SAID Principle Benefits of overloading the muscular cardiovascular system during training are: -increased ________________________________ -Overall _________________________________ -Lower___________________________________ -Improved ____________________________
-Increased respiratory capacity -Overall maximum oxygen consumption -Lower blood pressure -Improved blood glucose and blood lipid control
Cardiorespiratory Adaptations & Training Considerations: - The left ventricle cavity of the heart ____________________ as a result of endurance training. --> This is a result of: ===>A(n) ________________ in plasma volume ===>A(n) ________________ in diastolic volume - _________________ of cardiac fibers (improves the _______________________, thereby, _____________________ the amount of blood pumped per beat). - A(n) ____________________ in resting heart rate and exercising heart rate at a given intensity.
-The left ventricle cavity of the heart increases as a result of endurance training. --> This is a result of: ===> An increase in plasma volume ===> An increase in diastolic volume - Stretching of cardiac fibers (improves the force of contraction, thereby, increasing the amount of blood pumped per beat). - A decrease in resting heart rate and exercising heart rate at a given intensity.
Bioenergetics of Exercise: The 2 major macronutrients that fuel metabolism are: 1. 2. - The third macronutrient, ________________, can serve as an energy source in severe situations, such as starvation, but is most commonly used to grow and repair bodily tissues.
1. Carbohydrates 2. Fat - The third macronutrient, protein, can serve as an energy source in severe situations, such as starvation, but is most commonly used to grow and repair bodily tissues.
Muscular Training Adaptations and Considerations: The Skeletal System: The skeletal system is divided into 2 parts: 1. 2.
1. Axial Skeleton 2. Appendicular Skeleton
Muscular Training Adaptations and Considerations: The Skeletal System: Joints: What are the 3 main types of joints?
1. Fibrous 2. Cartilaginous 3 .Synovial
Neuromuscular Adaptations: A motor unit can produce varying levels of force depending on the _________________________________________________________. - Rate coding may ______________ as a result of resistance training, allowing trained muscles to reach their __________________________ more quickly.
A motor unit can produce varying levels of force depending on the frequency at which it is stimulated. - Rate coding may increase as a result of resistance training, allowing trained muscles to reach their peak force production more quickly.
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: Movement away from the midline.
Abdution
Muscular Training Adaptations and Considerations: Muscular Systems: Actin and Myosin help generate muscle contraction by:
Actin and Myosin help generate muscle contraction by sliding past one another.
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: movement towards the midline
Adduction
Muscular Training Adaptations and Considerations: Fundamentals of Applied Kinesiology A muscle that causes a desired action (Prime mover)
Agonist
Neuromuscular Adaptations: The principle of muscle contraction that states that when a motor unit is activated, all of the muscle fibers will maximally contract. - With regular resistance training, more motor units may be recruited simultaneously, thereby, increasing _________________, and potentially increasing the muscles' ability to __________________.
All or None Principle - With regular resistance training, more motor units may be recruited simultaneously, thereby, increasing contraction, and potentially increasing the muscles' ability to generate force.
Bioenergetics of Exercise: Phosphagen System: The breakdown of glucose or carbohydrates without oxygen; it serves as an intermediate energy system between the phosphagen system and the aerobic production of ATP. - The process of producing energy through this process involves the breakdown of glucose into ____________________-.
Anaerobic Glycolysis - The process of producing energy through this process involves the breakdown of glucose into Pyruvate.
Muscular Training Adaptations and Considerations: Muscular Systems: The production of adenosine triphosphate (ATP) through energy pathways that do not require oxygen; the creation of energy through the combustion of carbohydrates in the absence of oxygen.
Anaerobic Metabolism
Muscular Training Adaptations and Considerations: Fundamentals of Applied Kinesiology Muscles that oppose the action of the agonist
Antagonist
Factors That Contribute to Flexibility: A relaxation response to an extreme stretch. - Mainly dependent upon the __________________. ===> Activation of these organs helps to prevent the _____________________.
Autogenic Inhibition - Mainly dependent upon the Golgi Tendon Organs. ===> Activation of these organs helps to prevent the tearing of the muscle.
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: - Each movement occurs at the ____________________.
Axis of Rotation
an imaginary line that forms a right angle with the plane of movement about which the bone rotates. - Joints can have __-__ axes of rotation.
Axis of Rotation, 1-3
Bioenergetics of Exercise: Phosphagen System: Once Glucose is broken down into Pyruvate through Anaerobic Glycolysis, 2 things occur: 1. Pyruvate can be used by the ____________________. 2. Pyruvate can be converted to __________________. - This occurs when exercise intensity is _______________ and oxygen availability is _______________. ===> Lactate is then _______________________________________.
Bioenergetics of Exercise: Phosphagen System: Once Glucose is broken down into Pyruvate through Anaerobic Glycolysis, 2 things occur: 1. Pyruvate can be used by the aerobic energy system. 2. Pyruvate can be converted to lactate. - This occurs when exercise intensity is very high and oxygen availability is limited. ===> Lactate is then shuttled out of the active cell and is used as energy in other cells.
Components of Physical Fitness: The makeup of the body in terms of relative percentage of fat free mass and body fat.
Body Composition
Muscular Training Adaptations and Considerations: Bones attach to muscles via ____________________.
Bones attach to muscles via tendons.
Bioenergetics of Exercise: Phosphagen System: _________________________ are the body's primary fuel source for ATP production.
Carbohydrates are the body's primary fuel source for ATP production.
Bioenergetics of Exercise: Carbohydrates can be used ___________________ for energy. - If not used in this timeframe, they are stored as ______________ in the muscles or liver, or where there is an excess amount, stored in __________________ tissue.
Carbohydrates can be used immediately for energy. - If not used immediately, they are stored as Glycogen in the muscles or liver, or where there is an excess amount, stored in Adipose tissue.
Muscular Training Adaptations and Considerations: Muscles that form the walls of the heart.
Cardiac Muscles
Components of physical Fitness: The ability to efficiently use the heart and lungs to pump blood to all working muscles.
Cardiovascular Endurance
Muscular Training Adaptations and Considerations: The Skeletal System: Joints: joints that allow little/no movement
Cartilaginous
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: the combination of flexion, extension, abduction, and adduction.
Circumduction
Environmental Considerations: Cold temperatures can cause __________________ of blood vessels, causing ______________________.
Cold temperatures can cause vasoconstriction of blood vessels, causing an increase in blood pressure.
Muscular Training Adaptations and Considerations: Overtraining and DOMS: DOMS Prevention: -Design __________________ programs -________ intensity - Progress ________________ for first few weeks -Keep ____________________ contractions to a minimum
DOMS Prevention: -Design periodized programs - Low intensity - Progress slowly for first few weeks - Keep eccentric contractions to a minimum
Muscular Training Adaptations and Considerations: Overtraining and DOMS What does DOMS stand for?
Delayed Onset Muscle Soreness
Muscular Training Adaptations and Considerations: Nervous System: Divisions of the Peripheral Nervous System: 1. 2.
Divisions of the Peripheral Nervous System: 1. Afferent: (Sensory) carries impulses to the CNS 2.Efferent (Motor) carries impulses from the PNS to the CNS
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: involves pulling the toes back toward the shin
Dorsiflexion
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: During flexion, there is a ________________ in the angle of the joint. (e.g. the upward phase of a bicep curl)
During flexion, there is a decrease in the angle of the joint. (e.g. the upward phase of a bicep curl)
Muscles of the Lower Extremity: The Knee Joint: During the downward phase of a squat, the quadriceps are _______________________ contracting.
During the downward phase of a squat, the quadriceps are eccentrically contracting.
Muscular Training Adaptations and Considerations: Proprioception: Types of receptors important for muscle control: Located between the muscle belly and its tendon. Its function is to recognize when there is too much tension on the muscle, whether it's being stretched too far, or contracted too tightly. - When it recognizes this, it employs __________________________-, or the relaxation of the muscle. ===> results in the contraction of ______________________________.
Golgi Tendon Organ - When it recognizes this, it employs autogenic inhibition, or the relaxation of the muscle. ===> results in the contraction of the opposite muscle group.
Muscular Training Adaptations and Considerations: Muscular Systems: How a muscle Contracts: -_____________________ is detected | -________________ is released into areas surrounding fiber | - Calcium exposes ____________________ for Myosin to attach. | - When ______ is plentiful, the sites will bind easily and form a _______________. | _ Myosin ____________________________ and _______________________ (_____________ the length of the fiber) | - Several fibers are ____________________ at the same time the muscle contracts.
How a muscle Contracts: - Acetycholine is detected | - Calcium is released into areas surrounding fiber | - Calcium exposes Actin binding sites for Myosin to attach. | - When ATP is plentiful, the sites will bind easily and form a cross-bridge. | _ Myosin pulls Actin toward the center and shortens the sarcomere (Shortens the length of the fiber) | - Several fibers are stimulated at the same time the muscle contracts.
Environmental Considerations: Humid air prevents sweat from ______________________.
Humid air prevents sweat from evaporating.
Muscular Training Adaptations and Considerations: Connective Tissue: an increase in the size of muscle fibers.
Hypertrophy
Muscular Training Adaptations and Considerations: Connective Tissue: Hypertrophy: - a result of the increase of ___________________ - a result of the increase in ____________________ - a result of an increase of _____________________ - a result of an increase in _____________________
Hypertrophy: - a result of the increase of myofibrils - a result of the increase in sarcoplasm - a result of an increase of connective tissue - a result of an increase in muscle protein synthesis
Bioenergetics of Exercise: Phosphagen System: In addition to the breakdown of glucose, the Anaerobic production of ATP can also be attained by the breakdown of ______. - This yields _____________________ amounts of ATP than the breakdown of _____________________.
In addition to the breakdown of glucose, the Anaerobic production of ATP can also be attained by the breakdown of fat. - This yields larger amounts of ATP than the breakdown of carbohydrates.
Neuromuscular Adaptations: In order for a given set of opposing muscle groups to maximize force generated by the agonist, the activation of the antagonist must be ______________________. - This is known as ____________________________. - Strength gains that happen at the beginning of resistance training program may be the result of a ________________________________________________________________________.
In order for a given set of opposing muscle groups to maximize force generated by the agonist, the activation of the antagonist must be reduced. - This is known as Diminished Co-contraction/Co-activation. - Strength gains that happen at the beginning of resistance training program may be the result of a diminished capacity of the antagonistic muscle to impede the actions of the agonist.
Muscular Training Adaptations and Considerations: Muscular Systems: Inside Myofibrils are: 1. 2.
Inside Myofibrils are: 1. Actin 2. Myosin
Muscles of the Upper Extremity: Deviations of the Spine: An excessive posterior curvature of the spine typically seen in the thoracic region. -common in _______________ adults. - caused by weakness in the __________________________ and tightness in the _____________________________. - a posture that commonly occurs in ____________________________ positions. - sometimes called a '______________________' position.
Kyphosis - common in older adults. - caused by weakness in the rhomboids and tightness in the chest muscles. - a posture that commonly occurs in seated and standing positions. - sometimes called a 'humpback' position.
Muscles of the Upper Extremity: Deviations of the Spine: An excessive anterior curve in the lumbar region. - ____________________ is often present in this condition due to the forward pull of the pelvis (aka anterior tilt). - ______________ and/or ________________ individuals may experience this due to ________________________________. - Individuals with this condition should strengthen their ________________________________ and stretch their _____________________________________.
Lordosis - low back pain is often present in this condition due to the forward pull of the pelvis (aka anterior tilt). - pregnant and/or obese individuals may experience this due to excess weight in the abdominal region. - Individuals with this condition should strengthen their abdominals and hip extensors and stretch their hip flexors and erector spinae groups.
Muscular Training Adaptations and Considerations: Nervous System: Consists of everything outside of the CNS, mainly nerves
Peripheral Nervous System (PNS)
Environmental Considerations: Body Temperature: Blood flowing away from the fingers and toes and toward the vital organs.
Peripheral Vasoconstriction
Muscular Training Adaptations and Considerations: The Skeletal System: Synovial Joints: involves pointing the toes toward the floor.
Plantar Flexion
Muscular Training Adaptations and Considerations: Overtraining and DOMS Precursors to DOMS: - - - - - - - -
Precursors to DOMS: - eccentric overload - structural damage to fibers and connective tissue - calcium collects in mitochondria -ATP production is halted - cellular/contractile proteins break down - inflammation - accumulation of histamines, potassium, prostaglandins, edema - stimulated nerve ending
Muscles of the Lower Extremity: Prime Movers of the Hip: 1. 2. 3. - These muscles form the _____________________ - These muscles act synergistically to cause _______________________.
Prime Movers of the Hip: 1. Psoas Minor 2. Psoas Major 3. Iliacus - These muscles form the Iliopsoas. - These muscles act synergistically to cause hip flexion.
Muscles of the Lower Extremity: The Knee Joint: Prone leg curls can be done to strengthen the _______________________.
Prone leg curls can be done to strengthen the knee flexors.
Muscular Training Adaptations and Considerations: a kinesthetic awareness of your body in space. -Some of these receptors are located in our skin. - Others are around joints and muscles.
Proprioception
Muscular Training Adaptations and Considerations: Proprioception: Types of receptors important for muscle control: Opposing (antagonist) muscle group relaxes.
Reciprocal Inhibition
Factors That Contribute to Flexibility: The neural mechanism that allows an antagonist to relax when an agonist muscle is contracted. - For example, when the quadriceps are contracted at less than 50% of maximal force, the antagonistic group (the hamstrings) is ____________________________________.
Reciprocal Inhibition - For example, when the quadriceps are contracted at less than 50% of maximal force, the antagonistic group (the hamstrings) is inhibited and can be more easily stretched.
Muscles of the Upper Extremity: Muscles of the Abdominal Wall: The most superficial muscle of the abdominal wall.
Rectus Abdominis
Cardiorespiratory Adaptations & Training Considerations: Regular endurance training allows bloodflow to active muscles and is enhanced through the formation of ________________________________. - Allows _____________________________________________. - Allows for _______________________ in existing capillaries. ===> This occurs because training allows them to ________________________________________. - Blood volume _____________________.
Regular endurance training allows bloodflow to active muscles and is enhanced through the formation of new capillaries. - Allows more blood to flow in muscles. -Allows for improvements in existing capillaries. ===> This occurs because training allows them to redirect bloodflow to working muscles. - Blood volume increases.
Environmental Considerations: the dialation of blood vessels, which decreases blood vessels. -Reduces ________________ and lowers _________________________. ===>As a result, heart rate _____________________ to maintain cardiac output.
Vasodialation -Reduces venous return and lowers stroke volume. ===> As a result, heart rate elevates to maintain cardiac output.
Review: Which of the following BEST describes the all-or-none principle? a. For any given set of opposing muscle groups to maximize the force generated by an agonist, the activation of the antagonist must be diminished. b. A single motor unit can produce varying levels of force depending on the frequency at which it is stimulated. c. When activated, all of the muscle fibers in a motor unit maximally contract simultaneously. d. The rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential.
c. When activated, all of the muscle fibers in a motor unit maximally contract simultaneously.
Review: What role does diminished co-contraction play in strength gains that occur at the beginning of a resistance-training program? a. Because agonists and antagonists contract with the same amount of force at the same time, all movements are possible. b. The diminished capacity of an agonist muscle decreases its ability to impede the antagonist muscle action. c. Diminished co-contraction plays no role in the initial strength gains observed at the beginning of an exercise program. d. The diminished capacity of an antagonist muscle decreases its ability to impede the agonist muscle action.
d. The diminished capacity of an antagonist muscle decreases its ability to impede the agonist muscle action.
Components of Physical Fitness: 4. Body Composition Body Composition looks at a person's _______________________ in relation to _________________________.
lean muscle mass, body fat
Muscular Training Adaptations and Considerations: Fundamentals of Applied Kinesiology Movements Furthest link in the chain is free
open-chain
Muscular Training Adaptations and Considerations: Fundamentals of Applied Kinesiology Movements - Movements are classified as either ________________ or ________________________.
open-chained, close-chained
