CSCS SG

What makes up the axial skeleton?

Skull, vertebrae, ribs

What makes up a muscle?

Muscle → Fascicle → Muscle Fiber → Myofibril → Sarcomere → Actin/ Myosin

Thin layer of connective tissue surrounding different layers of muscle

Fascia

What are the layers of fascia? (outer to inner)

1. Epimysium- surrounds entire muscle
2. Perimysium- surrounds one bundle of muscle fibers
3. Endomysium- surrounds one muscle fiber

A bundle of muscle fibers

Fascicle

Motor unit

One nerve + muscle fibers it innervates

3 characteristics of sarcomeres

* Contractile unit of muscle
* Smallest unit of muscle
* Made of actin and myosin

A band

The length of myosin

NEVER CHANGES LENGTH

I band

Actin but no myosin

H zone

Myosin but no actin

(think H&M)

What shortens when a muscle contracts?

I band and H zone

What happens to z line during muscle activity?

Relax=Get farther apart

Contract=Get closer together

Sliding filament theory: How is a muscle shortened?

Myosin pulls on the actin

Action potential is sent down the nerve to the _______. This causes?

Neuromuscular junction, Release of Ach

Activating a muscle fiber

1. Create Action Potential
2. Action potential reaches NMJ via nerve
3. AcH crosses NMJ, excites sarcolemma
4. Signal goes down T tubules → release of calcium from sarcoplasmic reticulum
5. Troponin binds to tropomyosin
6. Tropomyosin moves to open up binding site
7. Myosin binds to actin forming cross bridge

Types of type 2 muscle fibers

2a= mixed

2x= Glycolytic (1-5 RM)

Muscle spindles sense a ______ causing a?

Stretch, Contraction

Golgi tendon organs sense a______ causing a?

Contraction, Stretch

Blood flow through the heart

Vena Cava → RA → Tricuspid → RV → Pulmonary A. → Lungs → Pulmonary Vein → LA → Mitral → LV → Aorta

Blood flow to the muscles

Arteries → Arterioles → Capillaries → Venules → Veins

Pacemaker of the heart

SA node

Where the impulse is delayed

AV node

AV bundle sends signals to the ventricles

AV bundle

Further divides the signal to the ventricles

Purkinje Fibers

P wave

Atria depolarize

QRS complex

Ventricles Depolarize and Atria Repolarize

T wave

Ventricle Repolarization

Levels of gas exchange

Trachea → Bronchi → Bronchioles → Alveoli

Work=

Force x Displacement

Power=

Work/Time

More pennation=

More force but less velocity

Pennation angle (can/cannot) increase with training

Can

During concentric isokinetic exercise, concentric force production ______ as joint angular velocity increases

Decreases

During eccentric isokinetic exercise, concentric force production _________ as joint angular velocity increases

Increases

Overspeed benefit? (decrease bodyweight)

Enables athlete to train at a higher speed

**Trains the neuromuscular system**

Underspeed benefit? (increase bodyweight)

Develops greater forces during acceleration

How to increase friction?

Higher load, rougher surface

(Takes more force to initiate movement than to maintain)

Best way to condition for friction?

Concentric only muscle forces

Elasticity not optimal for?

Vertical jump training

Patella function?

Increase the moment arm of the Quads

Energy System: Less than 10 sec

PCr Cycle

Energy System: 30 sec-2 min

Anaerobic Glcolysis

Energy System: 2 min- Several Hours

Aerobic Glycolysis

Energy System: Very Long duration

Fat

Phosphagen System used for?

* 90-100% of max power
* Less than 10 sec of work
* Lots of rest between sets

Anaerobic Glycolysis:

Where does it occur?

What happens?

Cytoplasm, Glucose to Lactate

Gluconeogenesis

Creating new glucose

ATP hydrolysis produces?

Hydrogen ions

What fibers are likely to result in lactate production?

Type II

Lactate is oxidized by

Type 1 fibers, heart

Typical lactate threshold?

50-60% in untrained individuals

70-80% in trained

What do catecholamines do?

Increase blood glucose

Training near LT or OBLA allow you to?

Work at higher intensity with less fatigue

Lactate threshold correlates with?

Ventilatory threshold

Oxygen uptake is directly proportional with?

HRR

Aerobic Glycolysis

Glucose → Pyruvate (gives you ATP)

Where does the kreb cycle occur? What does it require?

Mitochondria, oxygen (generates 2 ATP)

What generates the most ATP?

oxidative phosphorylation, 32 ATP

Increased performance following a period of training stance

Supercompensation

Steps to Building Muscle

1. Disruption/Damage Fibers
2. Inflammatory Response
3. Degradation of damaged proteins
4. Hormonal and other signals interactions
5. Synthesis of new proteins

Testosterone has a (greater, worse) response than growth hormone

Greater

Hormone for short rest periods 30-60 sec

Testosterone

Hormone for 1-3 min rest

GH

Types of diabetes

1= insulin is not produced

2= insulin resistance

Catecholamines=

Vasodilation

Training effect on lactate clearance, lactate threshold, aerobic power output, lactate steady state

All improved

Phosphagen System Work Rest Ratio

1:12-1:20

Fast Glycolysis Work to Rest Ratio

1:3-1:5

Oxidative Work to Rest Ratio

1:1-1:3

Hypertrophy does not?

Increase number of muscle cells

What decreases as a result of anaerobic training?

Mitochondrial density, Capillary Density

Bones take _____ to adapt

\+6 months

_______ deposit collagen in response to a strain

Osteoblasts

Type 1 collagen

bone, tendon, ligaments

Type 2 collagen

cartilage (lacks blood flow, poor healing)

Increases left ventricle size

Endurance training

Increased left ventricle wall thickness

Anaerobic/Resistance Training

Overtraining syndrome 3 characteristics

* Burnout
* Inc in sympathetic tone (increase HR at rest)
* Then parasympathetic suppression of symptoms

Strength usually maintained up to _________

4 weeks with little or no training

What happens to fibers with detraining?

More type 1s, less type 2s

Max HR _____ with training

Stays the same

Max stroke volume _____ with training

Increases

What causes stroke volume to increase?

* Increased EDV
* Increased Epinephrine and Norepinephrine

Aerobic training _____ venous return

Increases

Frank Starling Mechanism

Increased Venous Return → greater stretch → More forceful contraction

Fraction of end diastolic volume ejected from the heart

Ejection Fraction

Aerobic training Chain

Increases SV → increases CO → Increases amount of blood pumped per minute

HR is directly proportional to?

VO2 max

Karvonen Method

Resting HR (Training % x HRR)

MET=

Resting oxygen uptake

1 met=

3\.5 ml/kg/min

VO2 Max=

CO x avO2

Absolute maximal consumption

VO2 max x weight

Adaptations to altitude

Acute (0-14 days)- RR increases, SV and CO increases

Chronic- overall increased oxygen delivery to muscles

Average blood pressure throughout the cardiac cycle

MAP

MAP formula

(SBP-DBP/3) + DBP

Uses to describe the amount of oxygen consumption or work the heart has to do

RPP

Mitochondrial density response to exercise

Increased with aerobic training, decreased with resistance

4 other adaptations to aerobic exercise

* Enzyme upregulation
* Burn a higher rate of body fat and a given submaximal HR
* Running economy
* Decreased blood lactate

What does not adapt to aerobic training?

* Respiratory capacity
* Muscle hypertrophy
* Max heart