Midterm 2 physed

Smooth muscle cells

affect blood flow

striated skeletal muscle

voluntary muscle attached to the skeleton

Hypertrophy

increase in muscle size

Hyperplasia

Increase in number of muscle fibers

fast twitch fibers

muscle fibers that contract rapidly and forcefully but fatigue quickly

fast twitch IIa

dark, fatigue resistant, contract really quick, moderate force, anaerobic actively of

Fast Twitch (IIx) Muscle Fibers

Motor units

a single motor neuron and all muscle fibers innervated by it

isometric exercise

exercise in which muscle tension occurs without a significant change in muscle length

-plank, bicep holds

isotonic exercise

movement in which muscles shorten (contract) and move

concentric contraction

Bicep curl up, muscle moves up and reduces angle of joint

Isotonic exercise

A type of dynamic exercise that uses a constant load throughout a joints full range of motion

Variable resistance exercise

Uses a changing load, providing maximum load at strongest point

Plyometric

Rapid stretching of a muscle group under eccentric stress followed by a rapid concentric contraction

7 modifiable workout variables

1. Choice

2. Order

3. Frequency

4. Progression

5. Intensity

6. Volume

7. Rest

Isometric strength and endurance programming

5 seconds per contraction, 5-10 reps, 100% Maximum voluntary contraction, 4 weeks, 5 days a week

Endurance: 60% to fatigue

Muscle strength and mass programming

60-80%, 8-12 reps, 2-4 sets 2-3 days a week with 8-10 exercises

Muscle endurance programming

<50% 1-RM, 15-25 reps, 2 sets or lessis designed to enhance a muscle's ability to sustain prolonged physical activity.

Hypertrophy training programming

70-85% 1-RM, 1-3 sets of 8-12 reps,

Different rep ranges

12-20 reps: endurance

8-12 reps, hypertrophy

1-6 reps: max strength

Complexes

Squat, bench, pull up

Giant set

3 or more exercises performed one after another with little to no rest. Normally for the same muscle group.

Pregnant woman exercise

150 minutes of moderate physical activity, 3 days per week, pelvic floor exercises, good warmup

Tendon

Connects muscle to bone

Ligament

Connects bone to bone

Pilates

a system of stretching and strengthening exercises

Spine and Vertebrae

7 cervical vertabrae

12 thoracic vertebrae

5 lumbar vertebrae

9 vertebrae at sacrum and coccyx

Sudden acute back pain

usually involves tissue injury

Ballistic stretching

a technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked

PNF stretching

A variation of static stretching that involves contracting a muscle before stretching it.

Passing stretching versus active stretching

Not using the opposing muscle group versus using the opposing muscle group

joint by joint approach

alternating series of stable segments moving on mobile joints

Collagen

white fibers that provide structure and support in connective tissue

Elastin

yellow fibers that make connective tissue flexible

Elastic elongation

temporary change in the length of muscles, tendons, and supporting connective tissues

Plastic elongation

long-term change in the length of muscles, tendons, and supporting connective tissues

Proprioceptors

a nerve that sends information about the muscular and skeletal systems to the nervous system

Static stretching doesn't really help endurance dominant sports

True

Endurance activity you should dynamic stretch

True

FITT

Frequency, Intensity, Time, Type

2-3 times a week

Slowly stretching, hold for 10-30 seconds, rest for 30-60 seconds between each stretch

Ballistic stretching

a technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked

Atherosclerosis

hardening of the arteries, damages heart muscle resulting from a failure of the coronary artery to deliver enough blood to heart with plaque

Can lead to

angina pectoris

chest pain that results when the heart does not get enough oxygen

Coronary heart disease

the clogging of the vessels that nourish the heart muscle; the leading cause of death in many developed countries

arrhythmia

Abnormal heart rhythm

Plaque breaking can cause

Blood clot, blocking flow of blood

Anoxia

lack of oxygen to brain

hemorrhage

Excessive or profuse bleeding

thrombus

blood clot

BEFAST

Balance, Eyes, Face, Arms, Speech, Time to call 911

congestive heart failure

Thickened ventricular chambers and smaller capacity and ejection of blood. Inability to pump out all blood that returns to it

Contributing factors to cardiovascular disease

High triglyceride levels, insulin resistance and metabolic syndrome

Triglycerides

an energy-rich compound made up of a single molecule of glycerol and three molecules of fatty acid.

Metabolic syndrome

A syndrome marked by the presence of usually three or more of a group of factors (as high blood pressure, abdominal obesity, high triglyceride levels, low HDL levels, and high fasting levels of blood sugar) that are linked to increased risk of cardiovascular disease and Type 2 diabetes.

Essential fat

fat incorporated in various tissues of the body that is critical for normal body functioning

subcutaneous fat

fat located under the skin, abundant type of fat

Visceral fat

fat located around major organs, white fat

White fat

Most common

Stores fat

Absorbs shocks

Slows heat loss (insulation)

Brown fat

Important for energy storage, burns fat and generates heat

Overweight body composition

25-29.9

Obesity

30 or more on BMI

Body mass index

a measure of body weight relative to height

Problems with BMI

does not account for % body fat or lean mass, body fat distribution, frame size, fitness, and genetics.

How to determine body fat

Skinfold measurement, underwater weighing

bioelectrical impedance

technique to assess body composition by running a weak electrical current through the body

How to calculate BMI

weight in kg/height in meters squared

monounsaturated fats

one double bond

Hydrogenation

The process of converting unsaturated fats to saturated fats by adding hydrogen

Saturated versus unsaturated fats

Saturated fats are the bad fats and unsaturated fats are the good fats. Unsaturated fats have at least one bond or hydrogen can be added saturated fats have all the hydrogen carbon atoms can hold

Whole grain versus refined grain

Refined doesn't have bran and germ