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Skeletal Muscle

Voluntary muscle that attaches to bones, enabling movement.

Smooth Muscle

Involuntary muscle found in organs and blood vessels, responsible for involuntary actions such as digestion.

Cardiac Muscle

Involuntary muscle that makes up the heart, characterized by its unique structure and function to pump blood.

Muscle Fascicle

A bundle of muscle fibers, surrounded by perimysium.

Muscle Fiber

The individual muscle cell, encased in endomysium.

Sarcomere

The smallest contractile unit of muscle, composed of actin (thin filament) and myosin (thick filament).

Epimysium

The outer layer that encases the entire muscle, providing structure and support.

Sliding Filament Theory

Describes how myosin pulls on actin filaments to shorten the muscle during contraction.

Motor Unit

Comprises a motor neuron and all the muscle fibers it innervates, crucial for muscle contraction.

Neuromuscular Junction

The site where the motor neuron communicates with muscle fibers, initiating contraction through the release of acetylcholine (ACh).

Type I Fibers

Slow-twitch, fatigue-resistant, smaller size, high mitochondrial density, suited for endurance activities.

Type IIA Fibers

Fast-twitch, larger size, primarily engaged during resistance training, capable of both aerobic and anaerobic metabolism.

Type IIX Fibers

Fast-twitch, most powerful and explosive, utilized in high-intensity, short-duration activities.

Recruitment Order of Muscle Fibers

Follows the order: Type I → Type IIA → Type IIX, optimizing energy use and performance.

ATP-PC System

Provides immediate energy for short bursts (3-15 seconds) of high-intensity activity, utilizing phosphocreatine.

Glycolytic System

Engages for 15 seconds to 2 minutes, breaking down glucose for ATP production, with hydrogen ions as a byproduct.

Oxidative System

Utilizes oxygen for ATP production during prolonged, low-intensity activities (2 minutes and beyond).

VO2 Max

The maximum amount of oxygen the body can utilize, a key indicator of cardiovascular fitness.

Basal Metabolic Rate (BMR)

The number of calories burned at rest, influenced by factors such as height, weight, muscle mass, and activity level.

Delayed Onset Muscle Soreness (DOMS)

Occurs 24-48 hours post-exercise, often due to microtrauma in muscle fibers.

Systolic Pressure

The pressure in blood vessels during heartbeats.

Diastolic Pressure

The pressure during heart relaxation, crucial for assessing cardiovascular health.

Body Mass Index (BMI)

A simple calculation of height and weight to categorize individuals.

Body Fat Percentage

Indicates the proportion of fat in the body, with various assessment methods available.

Individuality

Recognizes that each person responds differently to training due to genetic factors.

Progressive Overload

Essential for continuous adaptation, requiring gradual increases in training intensity.

Macrocycle

The overarching training plan, typically spanning a year.

Mesocycle

Monthly training plans that break down the macrocycle into manageable segments.

Microcycle

Daily routines that focus on specific training goals.

Steroid Hormones

Lipid-soluble hormones that can directly influence cell metabolism.

Nonsteroid Hormones

Hormones that require secondary messengers to effect changes in cell metabolism.

Common Misconception

Lactic Acid does not exist in cells as a byproduct of glycolysis.

Glycolytic Energy System

Primarily uses carbohydrates as a fuel source, not fat.