KINE 292 Study Guide EXAM 2 (ch.4,5,6,and 7) PDF

Preview

Summary

These are notes to study for exam 2. It includes everything he talked about in class and has important figures and is highlighted....

Description

Muscles make up more than 40% of body mass • “Muscle” is made up of muscle cells. • Each muscle cell is known as “Muscle Fiber”. • Small bundles of these muscle fibers are known as “Fascicle”. • Epimysium: outermost connective tissue surrounds whole muscle • Perimysium: connective tissue surrounding Fascicle • Endomysium: connective tissue surrounding each muscle fiber • Myofibrils: Protein content of muscle (Actin, and Myosin) •

Sarcomere: Distance between one Z- Line to next Z-Line. Also considered as contractile unit/functional unit.

•

Sliding filament theory: Actin filament slides over Myosin filament during muscle contraction(shortening)

• • • •

Hypertrophy: Increased size of muscle fibers Hyperplasia: Increase in number of muscle fibers Atrophy: Decrease in size of muscle fiber Type I (Slow-twitch fibers)

•

• Red muscle fibers • slow contraction speed • Low force production • fatigue-resistant • Energy system: ? • Good for endurance activities. Type II (Fast-twitch fibers)

•

• White muscle fibers • High contraction speed • High force production. • fatigue quickly • Energy system: ? • Good for strength and power Motor unit: A single motor nerve and total muscle fibers supplied by that motor nerve.

Strength training helps prevent and manage cardiovascular disease (CVD) and diabetes: • Improving glucose metabolism • Increasing maximal oxygen consumption • Reducing blood pressure • Increasing HDL cholesterol and reducing LDL cholesterol(in some people) • Improving blood vessel health Strength: assessed by measuring the maximum amount of weight a person can lift in single effort, is k/a 1 Repetition Maximum(RM) • Common tests: Squat 1 RM test, Bench Press 1RM test

Muscular endurance is assessed by counting maximum no. of repetition or maximum duration to hold a contraction.  Common test: push up, curl up, Plank, squat endurance test. Repetition

% 1 RM

3

93

4

90

5

87

Static (isometric) exercise: Exercise involving a muscle contraction without a change in the muscle length or the angle in the joint Dynamic (isotonic) exercise: Exercise involving a muscle contraction with a change in the muscle length • Concentric muscle contraction (miometric): Dynamic contraction where muscle gets shorter as it contracts, “Causing the movements” • Eccentric muscle contraction (pliometric) Dynamic contraction where muscle lengthens as it generates force; (Controlling the movement). • Constant resistance exercise: Type of dynamic exercise that uses a constant load throughout a joint’s entire range of motion. • Leverage disadvantage. Muscle strength varies with joint angle. Variable resistance exercise: Type of dynamic exercise that uses a changing load, providing a maximum load throughout the joint’s range of motion: • Eccentric loading: Loading the muscle while it is lengthening; sometimes called “negatives” • Plyometrics: sudden eccentric loading and stretching of muscles followed by a forceful contraction- also called stretch shortening cycle.(explosive strength) • Speed loading: light weight maximum speed • Isokinetic: The application of force at a constant speed against an equal force exerted by machine (variable resistance). STATIC • Require no equipment, • useful for rehabilitating joints • Need to be performed at several joint angle to built strength throughout its entire range of motion DYNAMIC • Dynamic exercises can be performed with or without equipment • excellent for strength building and endurance through joint’s full ROM Muscle strength and endurance:

Frequency of exercise • ACSM recommends two or more non-consecutive days a week for weight training • Allow your muscle at least one day of rest between the same muscle group. Intensity of exercise • For strength: lift weights as heavy as 80% of 1RM. • For endurance: 40 to 60% of 1RM. For general fitness program (to develop both muscle strength, and endurance) use 70% of 1 RM. Time of exercise: Repetitions, and Sets • perform enough repetitions to fatigue your muscles • 1-5 reps: heavy weight, strength, fast twitch fiber • 15-20 reps: light weight, endurance, slow twitch • For general Fitness program: 8-12 reps; for older age use 10-15 reps with lighter weight Set: 1-3 set, Rest: 1-3 min. rest b/w each set (for heavier weights rest for 3-5 min). Overtraining: “doing more exercise than your body can recover from” Type or mode of exercise • All the major muscle groups, 8-10 exercises. Order of exercise: • Exercise the large-muscle groups first and then the small-muscle groups and multi joint over single joint exercise. • Order exercises to work opposing muscle groups in sequence super set/ vertical/ compound set/ push and pull • For cool-down, relax for 5 to 10 minutes after exercising • First few sessions should be for learning the movement (improving neuromuscular coordination) •

Begin training by choosing a weight you can easily move through 8 to 12 repetitions. Do only one set of each exercise.

•

Gradually add repetition and sets until you can perform 3 sets of 8 to 12 repetitions for each exercise

•

As you progress, add weight according to “two-for-two” rule (generally add 5%)

•

For greater increases in strength increase the load and number of sets and decrease the number of reps. (3-5 sets, and 4-6 rep with heavier load) • Periodization (cycle training) in which the sets, reps, and intensity of exercise changes within the workout or between the workout.

Static flexibility: Ability to hold an extended position at one end or point in a joint’s range of motion. Dynamic flexibility: • Ability to move a joint through its range of motion against little resistance. • Along with static flexibility, it also requires strength, and coordination.

Overall, Flexibility mainly depends on 3 major factors: • Joint (type and structure) • Muscle (Elasticity and Length of muscle) • Nervous system Synovial Joint Ball-and-socket joints: greater degree of freedom (multidirectional). Like hip and shoulder. Hinge joints: Limited degree of freedom E.g., elbow • Synchondrosis (bones joined by cartilage) • Syndesmosis (bones joined with ligament) • Joint capsules: Semi elastic structures, gives joint strength and stability but limit the movement of joint, surrounds major joints. • Cartilage and synovial fluid: These structures together provide smooth, frictionless movement and cushion effect. • Ligament: present inside and outside the joint capsule provide stability to the joint (bone alignment). • Collagen: White fibers that provide structure and support in connective tissue • Elastin: Yellow fibers that make connective tissue flexible • Elastic elongation: (acute effect of stretching) Temporary elongation of elastin and snap back to resting position as the stretch is released. • Plastic elongation: regular and gentle stretch causes Long-term change in the length in elastin. • Proprioceptor: sensors that sends information about the changes in the musculoskeletal systems to the nervous system. • This Nervous regulation is also the basis for Proprioceptive neuromuscular facilitation (PNF) stretching technique, and plyometric exercise-- involves both the stretching and contracting of the muscle group being targeted. Benefits of flexibility exercises Increases Strength and quality of movement. Improves impaired mobility. Improves Joint Health and Decrease injury risk Most common general flexibility test “sit-and-reach test” Frequency: 2-3 days per week Intensity: Slowly apply stretch to point of slight tension or mild discomfort Time (duration) • Hold the stretch for 10 to 30 seconds • Rest: 30 to 60 seconds • 2 to 4 repetitions Static stretching: muscle is slowly and gently stretched and then held in the stretched position. • Less reflex contraction signals from proprioceptors • safe and effective. • Recommended after the exercise Ballistic stretching: muscles are stretched suddenly in forceful bouncy movement. • • •

High reaction from proprioceptors, injury prone, reflex contractions may reverse the effect of stretching Dynamic stretching: muscles are stretched by moving joints slowly through their range of motion in a smooth, controlled manner; • Also k/a functional stretching. Like ballistic but no bouncy movements. E.g. Lunge walk. • Can be used as functional strength exercise. E.g. Yoga, Pilates: work on functional strength, and flexibility together. Proprioceptive Neuromuscular Facilitation (PNF): Uses reflexes initiated by muscle and joint nerves to achieve greater training effects. • Using PNF as stretching exercise: • Contract relax method: contract(20-75%max isometrically for 3-6 sec) –relaxstretch 10-30 sec • Contract- relax- contract method: contract(20-75% isometrically-3-6 sec) –relaxcontract antagonist(opposite) muscle- stretch 10-30 sec. Passive stretching muscles are stretched by force applied by an outside source. Active stretching: muscles are stretched by the contraction of the opposing muscles( provide nervous reinforcement in form of reflex) Spinal column has 5 segments (cervical, thoracic, lumbar, sacral and coccyx), and 4 curves (keep body weight line aligned with body’s axis) 33 total vertebrae before fusion Each vertebra consists of • Body (carry stress of body weight, and physical activity) • Vertebral arch (protects spinal cord) Several bony processes (provide mobility, site for attachments of muscle and ligament). Intervertebral disk: An elastic disk located between adjoining vertebrae. Nerve root: Base of spinal nerves that branch off the spinal cord through spaces between vertebrae. Best exercises for low-back health care are whole-body exercises. e.g. lunges, Free weights or stability ball exercises. Back pain can be caused by muscle weakness, muscle tightness, inflexible joints, poor postural habits, poor body mechanics during movement (lifting or carrying) Lumbar segment of spine is most common area of pain. Risk factor increases after 34 years old. Prevent low back pain by: • Perform low-back exercises (3 days per week) • Emphasize muscular endurance • Emphasize stabilization exercises • Don’t do full range of motion spine exercises early in morning and Be patient Back pain that lasts more than 3 months is considered as chronic The relative amount of these fat and fat free mass is known as Body composition. •

• • • • •

• •

Fat-free mass includes body’s nonfat tissues (Bone, water, muscle, connective tissue, organ tissues, and teeth) Along with its stored form, fat-mass also include fat incorporated in nerves, brain, heart, lungs, liver, and other body organs and tissues  Essential fat is required to maintain physiological functions.  Functions of stored fat include:  main source of stored energy,  body temperature regulation, and  cushions body organ. Amount of Essential Fat: men: 3-5% of body weight , women: 8-12% of body weight Adipose tissue are the cells that store fat, and mainly stored in two locations:  Subcutaneous fat: Fat located just under the skin  Visceral fat: Fat located around major organs. Also called intra-abdominal fat.  1 pound of body fat represents 3500 extra calories.  Just 100 extra calories every day will result in 10-pound weight gain in a year. factors that affect stored fat are Age, Gender, Metabolism, Activity level, and Genetics.  Overweight: ▪ Body weight that falls above the recommended range for good health; ▪ BMI: between 25 and 29.9 ▪ not necessarily overfat.  Obesity: can be defined as: ▪ Severe form of overweight, or ▪ BMI is 30 or more. ▪ % Body fat above recommended range  Most accurate way to represent body composition is Percent body fat (percentage of total body weight that is composed of fat).  68% of adult Americans are overweight Obesity doubles mortality rate, and can reduce life expectancy by 10-20 years. may cause “Metabolic syndrome”; If a person has 3 out of 5 these factors has greater risk of CVDs, Diabetes, and premature death ▪ High triglycerides, ▪ low HDL ▪ large waistline, ▪ high blood pressure, ▪ high fasting blood sugar level. ▪ Obese people are more than 3 times as likely as non-obese people to develop type 2 diabetes. (adult onset, doesn’t produce enough insulin or resists insulin) (affects how body processes blood sugar) •

▪

▪ Apple shape (android): (fat around waist or abdomen) shape. Common in males. ▪ Pear shape (Gynoid) (fat around hip, buttocks and thigh region. Mostly in females Abdominal fat is more easily mobilized and sent into bloodstream. ▪ Too little for women: less than 8 to 12% ▪ Too little for men: less than 3 to 5%

Very Low level of fat in female is associated with  Amenorrhea: Absent or infrequent menstruation.  Female athlete triad: A condition consisting of three interrelated disorders: ▪ abnormal eating patterns (and excessive exercising) ▪ lack of menstrual periods (amenorrhea) ▪ decreased bone density (premature osteoporosis)  BMI and Body Fat Percentage are more appropriate methods of estimating healthy body composition than Height-weight table.  Body mass index (BMI):  BMI= Weight in KG/ (Height in Meters)2 OR  BMI =[Weight/(Height)2]x703 ▪ weight in pound and height in inches  Classification of BMI  Underweight:...