kines61 lecture 9

what are muscles made of

40+% of your body mass is muscle

what happens when we move?

muscular movement performed by sending signals through the nervous system to cause motor units within the involved muscles to contract.

motor unit

a group of muscle fibers and the nerve that stimulates them

neuromuscular efficiency

when your muscles and nerves work together more efficiently

muscular contractions

concentric: contraction while muscle is shortening, eccentric: contraction while muscle is lengthening, isometric: no change in muscle length

roles of different muscles

agonists (prime mover): muscle causing the movement, antagonist: muscle that opposes agonist, synergist: muscle that assists the agonist, fixator: muscle that stabilizes the origin of the agonist during the movement

what are the benefits of strength training

prevent/manage CVD and diabetes, positive effects on mental well-being, positive effects on brain health, longer lifespan, increased muscular strength and power, improved body composition, increased metabolic rate, improved quality of life, improved injury resistance to muscles, tendons, ligaments and bones, increased bone density, improved muscular endurance

how can we assess muscular endurance

1-rep maximum, 5-rep maximum(85% of 1RM), repetitions or time

fitt principle as it applies to muscular endurance

F: 2-4x week, I: % of 1RM, T: defined as reps and sets, T: overall approach (total body)

which muscular training outcomes can the FITT principle achieve

hypertrophy (increased muscle mass), strength (increase force production), power (increase speed of force production), endurance (build resistance to fatigue)

what are the 5 postural checkpoints

back of head, upper back, hips, knees, feet