KAAP320 Exam 1 Review

What are the domains of strength and conditioning?

• Program design

• Organization and administration

• Exercise technique

• Testing and evaluation

• Exercise science

• Nutrition

Program Design

\
* Design training programs in order to maximize physical performance 
* Appropriate exercises for individuals 
* Order of exercise to ensure the desired training effect 
* load/ resistance assignments 
* Prescribe appropriate volumes (volume= sets x repetitions) of training 
* Rest periods and training frequencies 
* Develop and/or maintain muscular balance in antagonistic muscle groups 
* Communicate with the athletic trainer and/ or medical professional 

Exercise Technique

\
* Instruct the individual in the safe and correct execution of” 
* Flexibility exercises 
* Plyometric exercises 
* Speed development exercises 
* Spotting procedures 
* Strength training exercises 
* Conditioning exercises 

Organization and Administration

\
* Day-to-day operation by developing written staff procedures 
* Basic life support and other appropriate first-aid 
* Equipment maintenance to provide a safe training environment 
* Effectively utilize the space and time 

Testing and Evaluation

\
* Select appropriate tests 
* Organize testing and procedures 
* Evaluate testing data 

Define Exercise Science

\
* Understanding of
* Muscle physiology in order to appropriately design exercise programs 
* Bioenergetics and metabolism 
* Neurological adaptations to training 
* Cardiovascular anatomy and physiology at rest and in response to various forms of exercise 
* Adaptation of bone, muscle, and connective tissues, and to apply this knowledge in program design

Define Nutrition

\
* Recognize nutritional factors affecting health and performance 
* Knowledge of weight loss and weight gain in order to prescribe training programs that bring about desired results 
* To recognize symptoms and behaviors associated with eating disorders 
* Dietary supplements 

Define Absolute Strength

maximum amount of force that can be produced in one isotonic lift

Define Intensity

amount of weight to resistance (load) lifted for each repetition

Define Strength

max force or torque a muscle(s) can generate at a specified velocity 

\
* Periodization: planned variation of load and repetitions throughout a training program consisting of three phases
* Though of as a template or general plan of exercises, sets, reps, intensity, volume, etc 
* Not something that should be followed so rigidly that outside and unforeseeable circumstances are not considered 

Define All or None Principle

the theory of muscle contraction which states-once the firing threshold of the motor unity has been reached, all of the muscle fibers innervated by the motor nerve will contract maximally. If the threshold is not reached the myofibrils will not contract at all 

Define Power

rate of performing work; the product of force and velocity

Define Progressive Overload Principle

Progressively placing greater-tham -noral demands n the body or particular system (applies to all types of training and the effect on the various systems of the body,i.e, muscular, skeletal, CV, etc)

Define Repetition Maximum

\
maximum weight that can be used or a specific number of repetitions 

Define Repetition Maximum

maximum amount go weight which can be lifted through one repetition

Define Set

group of repetitions of the same exercise and weight

Define Repetitions

number of times an exercise movement is repeated

Define volume

 total numbers sf repetitions executed in an exercise session, the product of sets and repetitions

S.A.I.D Principle

“specific adaptation to imposed demands”: type of demands placed on the body controls the type of adaptation will occur 

Stabilizer or Fixators

muscle group(s) that help maintain proper alignment during exercise movements

Prime Mover or Anatgonist

Muscle(s) performing the majority of the muscular work during exercise movements 

Define Antagonist

muscles working in opposition to the agonist/prime movers which can slow down or stop movement

\
* Used often for stabilization, coordination of movements, and control of movement speed by acting as a braking system toward the ends range of movement 

Define Core Exercises

 which is considered to be of the highest importanc within a program. These are typically multi-joint, sport/ ADL specific exercises

Define Assistance Exercise

\
* exercise which would be secondary to the core exercises and used less frequently or with less emphasis 

Define Closes Chain

\
most distal aspects of a given extremity are fixed to the earth or another solid object

Define Closed

\
* core movements promote joint stabilization and have the potentia to recruit more muscle and their associated joints 
* Examples: squat, wall slide, lunge, push up

\

True or False: Open chain refers to the distal end of an extremity moving freely in space

True

True or False: movement of the distal end of the extremity is not fixed

True

What are some examples of open chain exercises?

* seated leg extension
* leg curl bench press
* dumbbell biceps curl
* lat pull-down

What are some muscular system functions?

\
* Body movement (locomotion)
* Maintenance of posture 
* Respiration 
* Diaphragm and intercostal contractions 
* Communication (Verbal and Facial)
* Constriction of Organs and Vessels 
* peristalsis s of the intestinal tract 
* Vasoconstriction of b.v. and other structures (pupils) 
* Heartbeat 
* Production of body heat (thermogenesis) 

What is skeletal muscle made of?

* 75% of water 
* 20% of protein 
* 5% of other substances 
* Minerals and CHO 

\
* Muscles cross joints and attach to levers 
* Contraction moves levers ends closer together 
* movement/ locomotion 

What is the function of a muscle?

* to generate force
* Shape and form of organisms

List the 3 types of muscle

* skeletal
* cardiac
* smooth

What are the 5 properties of muscle?

1. Conductivity
2. Irritability
3. Contractility
4. Relaxation
5. Elasticity

Define Conductivity

muscle has ability to conduct action potential

Define Irritability

when stimulated, the muscle will react

Define contractility

muscle can shorten or produce tension between its ends

Define Relaxation

will return to resting properties after contraction

Define Elasticity

will resist elongation and return to its original position after elongation

Sliding Filament Theory

\
* Actin filaments at each end of the sarcomere slide inward on myosin, pulling Z-lines towards center of the sarcomere 
* Actin slides over myosin, H-zone and I-band shrink 
* Flexion of myosin cross-bridges responsible for movement of the actin
* Mysoin X-bridge must be attached to actin filament 
* stimulating, Sr, Ca++ is released binding to troponin 
* Binding of Ca++ and Troponin cause a shift 
* Myosin X-bridge bind to the tropomyosin 
* E for X-bridge flexion comes from the hydrolysis of ATP to ADO and phosphate 
* Reaction catalyzed by the enzyme myosin ATPase
* X-bridge to detach from the actin and re-attach another molecule of ATP must replace the ADP on the X-bridge 
* Continue or relaxation to occur
* Relaxation occurs when stimulation stops Ca++ and is pumped back in to SR 

Motor Nerve

\
* Junction between a motor neuron and the muscle fiber it innervates is neuromuscular 
* Single motor neuron can innervate many muscle fibers 
* Motor unit consists of the motor neuron and muscle fiber 
* Range from 1:100 to 1:2000

All or None Principle= Motor Response

\
* When muscle contracts, contraction occurs at the muscle fiber level within a particular motor unit
*  number of muscle fibers contracting within the muscle may vary significantly 
* From relatively few to virtually all
* Depending on the number of muscle fibers within each activated motor unit and the number of motor units activated 
* Difference between; lifting a minimal vs. maximal resistance is the number of muscle fibers recruited 
* Fine motor vs. gross motor movement 
* Ration of motor nerves to muscle fibers

Define Motor Unit Recruitment

increasing the number of motor units active

Motor Unit Recruitment

\
* Neuromuscular systems can increase the contraction force of a muscle through 2 basic mechanisms 
* Recruitment: increasing the number of motor units active 
* Occurs from small to large motor units 
* Rate coding: frequency of activation of motor unit 
* Increase in frequency of activation, force increases 
* Increasing # of active motor units 
* Order of recruitment 
* I……> II……..>IIx
* Henneman’s size principle: MU’s are recruited in order if their size, from small to large 
* Relative contributions of rate coding 
* Small muscles: all MUs recruited at approximately 50% max force, thereafter rate coding is responsible for force increase up to max 
* Large muscles: all MUs recruited approximately 80& max force 

Proprioception

\
* Sensory receptors 
* Located within joints, muscles and tendons 
* Relays information about the bodies position 
* Kinesthetic sense: finely tuned ability to make skilled movements 
* Processed at subconscious levels 

Muscle Spindle

\
* Neuromuscular spindel, composed of intrafusal muscle fibers, that lies between regular muscle fibers 
* Provides the body with sensory stimulation to trigger motor responses, the muscle spindle is sensitive to stretch and signals muscle length and the rate of change in the muscles length.
* Muscle spindles are sensitive to changes in muscle length 
* When a muscle is stretched, deformation of the muscle spindle activates the sensory neuron, which sends an impulse to the spinal cord, where it synapses with a motor neuron, causing the muscle to contract 
* Respond to the magnitude and rate of change in muscle length

Where are Golgo Tendon Organs (GTO) located?

within myotendinous junction

Proprioception

\
* Golgi tendon organs are proprioceptors located in tendons near the myotendinous junction 
* Because of their location convey information regarding muscle tension 
* As tension increases so does GTO activity 
* Threshold attained, causes agonist muscle relaxation and antagonist excitation 
* When an extremely heavy load is placed on the muscle, discharge of the GTO occurs 
* The sensory neuron of the GTO activates an inhibitory interneuron of the GTO activates an inhibitory interneuron in the spinal cord, which in turn synapses with and inhibits a motor neuron serving the same muscle 

Force Production

\
* Proportional to the # of X-bridges attached to actin 
* Greater # of active motor units the greater the force production 
* Increases frequency of stimulation results in increased force production 

Cross Sectional Area

\
* Force capability related to Xsectional area of the muscle 
* Larger X-sectional areas have larger number of sarcomeres 
* More potential for X-bridge head contact with actin

What are the 3 Muscle Fiber Arrangements?

1\.Parallel: muscle fibers run parallel to tendon

2\.Unipennate: 1 set of muscle fibers oblique tendon

3\.Bipennate: muscle fibers are aligned on either side of muscle oblique to tendon

\

Angle of Pennation

\
* Affects number of sarcomeres per X-secional area 
* Not all muscle has sarcomeres aligned aling the long axis of the muscle 
* Muscle with greater pennation in parallel and less in series 
* Greater ability to generate force 

True or False: Short Muscle has greater maximal fore

True

True or False: Long muscle’s max force is decreased

True

What is the relationship between length tension and sarcomere?

sarcomeres have optimum lengths at which max force can be produced

\
* To long, few cross bridges are formed 
* Filament to far apart 
* Can’t interact 
* To short
* Few cross bridges are formed 
* Actin filament passes into the opposite half of the sarcomere 
* Both reduce force production 
* At rest, sarcomere has the optimal number of myosin X-bridge heads aligned with actin active sites 
* Maximal force potential is the greatest 

Force Velocity Relationship

\
* The force-velocity relationship for muscle tissue: when resistance (force) is negligible, muscle contracts with maximal velocity
* The force velocity relationship for muscle tissue: as the load increases, concentric contraction velocity sows to zero at isometric maximum
* The force velocity relationship for muscle tissue: As the load increases, concentric contraction velocity slows to zero at isometric maximum

List and Define the 3 types of Muscle Contractions

\
* Concentric : tension developed is sufficient to overcome any resistance
* Eccentric : force generates is insufficient to overcome the resistance placed on the muscle and the muscle fibers lengthen as they contract
* Isometric : tension equals resistance

Muscle Fiber Types

\
* __Skeletal muscle is composed of both slow twitch and fast twitch__ fibers 
* The ratio of the two assists in determining the muscles functional capacity 
* Each muscle will have a distinct ratio and may favor one type or the other; the __gastrocnemius muscle is predominantly fast t__witch in most individuals whereas the soleus muscle is predominantly slow twitch 
* Endurance athletes display large percentages of type I fibers whereas strength/power athletes display larger percentages of type II fibers 
* Studies have shown fast twitch fibers on the vastus lateralis muscle of powerlifters, bodybuilders, and wrestlers were ^0%, 39%, and 42% respectively 
* Other reviews have shown endurance athletes to have 18%-25% of type II fibers in the same muscle 

How can I improve force production?

\
* Recruit large muscles or muscle groups during an activity 
* Increase the cross-sectional area of muscles involved in the desired activity 
* Preload a muscle just before a concentric action to enhance force production during the subsequent muscle action 
* Use preloading during training to develop strength early in the range of motion 

Muscle Adaptation

Muscle Adaptation 

* Increases muscle mass 
* Hypertrophy (enlargement of muscle fibers)
* Low proportion of fast twitch muscle fiber are limited potential to increase muscle mass with resistance training 
* Neural adaptations responsible for increased strength 

Muscle Adaptation to Endurance Training

\
* Increase in aerobic capacity of the trained muscle 
* Prolongs performance and reduces lactate ‘build-up
* Increased fat utilization 
* Slow twitch muscle higher aerobic capacity 
* Concurrent training of intense endurance and resistance training 
* Not wise to require strength/power athletes 

Sagittal Plane

divides body into equal, bilateral segments

• it bisects the body into 2 equal symmetrical halves or right and left

What movements are done in the sagittal plane?

flexion and extension movements

What are some examples that are done in the sagittal plane?

sit up, curl up, squat

Transverse Plane

divides the body into superior and inferior halves when the individual is in anatomical position

What movements can be done in the transverse plane?

spinal rotation to the left or right

Frontal Plane

divides the body into anterior and posterior halves when the individual is in anatomical position

What movements can be done in the frontal plane?

abduction, adduction, and side bending

What is an example of an exercise that can be done in the frontal plane?

jumping jacks

Define Levers

levers rotate about an axis as a result of force (effort, E) being applied to use ts movement against a resistance or weight

Define Fa

force applied to lever

Define MAF

moment arm of the applied force (force arm)

Define FR

force resisting the lever’s rotation

Define MRF

moment arm of the resistive force (resistance arm)

____________is the distance measured on the lever from the point of force application to the axis of rotation

Force Arm

_________ is the length of the lever measured from the axis of rotation to the center of weight mass resistance

Resistance Arm

Lever with ________ __________ arm than force arm (RA>FA) is said to favor speed at expense of strength

greater resistance

Lever with a ____________ ____________ arm than resistance arm (FA>RA) favors strength over speed

greater force

Define Mechanical Advantage

the ratio if the moment arm through which an applied force acts to that through which resistive force acts

• M(AF)/ M(RF)

Mechanical advantage ________________ allows the applied (muscle) force to be less than the resistive force to produce an equal amount of torque 

greater than 1.0

Mechanical advantage of __________ is a disadvantage in the common sense of the term 

less than 1.0

What are the 3 classifications of levers?

• first

• second

• third

First Class Lever

• The axis of rotation is located between the application of force and the resistance 

• When the FA is longer than the RA favors strength

• The depiction is of a first-class lever because muscle force and resistive force act on opposite sides of the fulcrum  

Second Class Lever

• Resistance ® lies between the axis (A) and the application of force 

• Always favors strength over speed of movement because the FA is always longer than the RA 

• F-muscle force 

• F= resistive force 

• MM=moment arm of the muscle force 

• MR=moment arm of the resistive fore 

• When the body is raised, the ball of the foot, the point about which the foot rotates, is the fulcrum (O). 

• Because MM is greater than MR, FM is less than FR

Third Class Lever

• When the force (f) is applied between the axis (A) and the resistance ®

• Favors speed at the expense of strength because the RA is always longer than the FA 

• Majority of bone muscle levers in the human body are third class 

• Muscle force acting through a moment arm shorted than that through which the resistive fore acts 

• Mechanical advantage is thus less than 1.0 

Define FM

muscle force

Define FR

resistive force

Define MM

moment arm of the muscle force

Define MR

moment arm of resistive force

Because MM is much _______ than MR, FM must be much greater then FR

smaller

Define Strength

ability to produce external force

Define work

Product of force and distance

• Work= f x d

Define Power

rate at which work is accomplished

• P= force x velocity or p- work/time or (f x d)/ time

  • power is arguably the most important factor in athletics

Variations in Tendon Insertion

• Variation in human anatomical structure exists 

• Inserted on the bone farther from the joint center should be able to lift heavier weights 

• Mechanical advantage gained is accompanied by a loss of maximum speed 

• Subtle individual differences in structure can results in various advantages and disadvanatges 

Fast Twitch Muscle Fiber

one that develops force and also relaxes rapidly and thus has a short twitch time

Slow Twitch Muscle Fiber

develop force and relax slowly and have a long twitch time

Muscle Spindles

proprioceptors that consist of sever modified muscle fibers enclosed in a sheath of connective tissue

Golgi Tendon Organs

proprioceptors located in tendons near the myotendinous junction and are in series that is attached end to end with extrafusal muscle fibers

When do Golgi tendon organs activate?

when the tendon attached to an active muscle is stretched

Define torque

the degree to which a force tends to rotate an object about a specified fulcrum.