2026 ex phys exam 3 lil study guide

what is gradation of force?

controlling how much force a mm produces through motor unit recruitment and firing frequency depending on how much force is needed

what are the 2 ways the body controls force?

1. motor unit recruitment- activating more motor units produces more force

2. rate coding (frequency summation)- increasing how frequently a motor neuron sends action potentials increases mm force

picking up a pencil requires little force so…

fewer motor units are recruited

which motor units are recruited first? small or large?

small then large depending on how much force is needed

what are the characteristics of type 1 fibers?

slow oxidative

low force

slow contraction

fatigue resistant

what are the characteristics of type lla fibers?

fast oxidative glycolytic

moderate/high force

faster contraction

moderate fatigue resistance

what are the characteristics of type llx fibers?

fast glycolytic

high force

fast contraction

fatigues quickly

what is the angle of pennation?

the angle @ which the mm fibers attach to the tendon compared to the direction of the tendon

smaller angle of pennation =?

mm fibers are more parallel to the tendon

larger angle of pennation = ?

mm fibers attach @ a greater angle to the tendon

allows more fibers to fit into a given angle

in regards to the angle of pennation, parallel fibers =

greater excursion and shortening velocity

greater ROM and speed

in regards to the angle of pennation, pennate fibers =

greater force production

which mm fibers are used for long-distance running and maintaining posture?

type 1 fibers

which mm fibers are used for sprinting, jumping, and heavy lifting?

type lla and llx fibers

what happens during a concentric contraction?

mm produces force while shortening

what happens during a eccentric contraction?

mm produces force while lengthening

what happens during an isometric contraction?

no change in mm length while producing force

what is DOMS?

delayed onset mm soreness

mm soreness and stiffness that develops after unfamilar or strenuous exercise, beginning 12-24 hrs after exercise and peaking around 24-72 hrs after

why does DOMS happen?

exercise causes stress and microscopic disruption to mm tissue, this triggers an inflammatory response which contributes to soreness, tenderness, and stiffness

what is mm fatigue?

a temporary decrease in the mms ability to produce or to maintain force during repeated or prolonged activity

your mms become less able to produce the same amount of force as they get tired

what are some causes of mm fatigue?

atp depletion

metabolic accumulation

central fatigue

peripheral fatigue

what is the definition of overtraining?

occurs when an individual consistently performs more exercise than their body can recover from, resulting in prolonged fatigue + decreased performance

what is overtraining syndrome?

untreated, over reaching that produces long-term decreased performance and impaired ability to train

what are the 2 forms of overtraining?

1. sympathetic (less common)- characterized by increase sympathetic activity during rest

2. parasympathetic (more common)- characterized by predominance of vagal activity during rest + physical activity

what is specificity?

you gain adaptations from what you train

what does the said principle stand for?

specific adaptations to imposed demands

specific exercise elicits specific adaptations to promote

what is overload principle?

placing greater demands on the body than it is accustomed to so that it adapts and improves

the FITT principle stands for what?

frequency

intensity

time

type

what is over reaching?

a short-term period of increased training stress that causes temporary fatigue and decreased performance (can be intentional)

what is flexibility?

the maximum ability to move a joint through a ROM

definition of a stretch?

the process of lengthening a mm or mm tendon unit beyond its resting length w/ the goal of improving or maintaining flexibility and joint rom

what are some factors that influence flexibility?

-bone structure and ligaments of the joint

-amount of tissue bulk around a joint

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