Kin 310 Exam 2
-active contraction of opposing muscle groups and movement through full range of motion
-apply two seconds of over pressure at the end of range
repeat 10 times - ANS-active isolated
-acute: pain during and immediately following an exercise
-directly linked to eccentric muscular contractions
-may be caused by tearing of tissue, spasms, or damage to connective tissue - ANS-muscular
soreness
-arteries/veins parallel to muscle fibers
-lots of branches and networks in the endomysium to supply blood and remove waste -
ANS-blood supply
-blend of fast and slow capability
-contract faster and produce more force than slow twitch
-more fatigue resistant than fast twitch but less than slow twitch (soccer or basketball athlete)
moderate oxidative+moderate/high glycolytic= fast oxidative glycolytic - ANS-intermediate fibers
(type IIa)
-breathing, where to initiate contraction, contracts abs not gluteals, keeps hands arms face and
neck relaxed, inhale and exhale without losing height in spine - ANS-focus on stability with
mobility
-choose movements that involve major, multi-planar joints (hips, shoulders, trunk)
- train joints in all available planes
-choose movements that involve multiple joints
-use functional actions that require balance and stability
-increase complexity of movement over time
-incorporate isolation work after complex patterns are mastered
-use a variety of training methods - ANS-planar approach
-connective tissue around the muscle fiber thickens and strengthens the connective tissue
harness
-protects muscles and joints from injury
-increases bone density in younger individuals and maintenance in older - ANS-connective
tissue and bone adaptations
-decrease risk of type 2 diabetes
-reduction in resting bp
-improved physical image,self-esteem
, enhanced physical activity experiences
-improved structural and functional integrity of joints
-decreased risk for osteoporosis
-increased bone mineral content
-protection from joint and muscle injury
-improved posture - ANS-benefits of strength training
-elongation in which the tissue deformation remains even after the force is removed
-affects the resting length in the long term
-tendons and ligaments have both plastics and elastic properties
-plastic changes are determined by the force and duration of the stretch
-greatest change: low force, long duration - ANS-plastic stretch
-epimysium (outer)- around the entire muscle
-perimysium (middle) surrounds individual bundles
-endomysium (inner) tissue between indiv bundle fibers - ANS-3 layers of fascia
-form of fascia
-connects muscles to bone
-less stretchy fascia
-intramuscular connective tissue merges with dense connective tissue at each end of the
muscle to attach it to the bone
-stronger than muscle
-small tendon can withstand tension developed by larger muscles - ANS-tendons
-gradually increase ROM and acceleration/decceleration
-increase movement speed in all 3 planes
-include crossover patterns and directional changes - ANS-upcoming movement/cardiovascular
workout
-have a lower recruitment threshold
-slowest speed of conduction
-most fatigue resistant
high oxidative+low glycolytic = slow oxidative - ANS-slow twitch fibers (type I)
-high intensity muscular work causes microtrauma and soreness
-recovery period allows for healing and re-synthesis
-allow a minimum of 24 hrs; ideally at least 48 hrs or more between high intensity session -
ANS-princpile of recuperation
-higher recruitment threshold
-fastest speed of conduction
-fatigue most rapidly
low oxidative+high glycolytic= fast glycolytic - ANS-fast twitch fibers (type IIa)
-active contraction of opposing muscle groups and movement through full range of motion
-apply two seconds of over pressure at the end of range
repeat 10 times - ANS-active isolated
-acute: pain during and immediately following an exercise
-directly linked to eccentric muscular contractions
-may be caused by tearing of tissue, spasms, or damage to connective tissue - ANS-muscular
soreness
-arteries/veins parallel to muscle fibers
-lots of branches and networks in the endomysium to supply blood and remove waste -
ANS-blood supply
-blend of fast and slow capability
-contract faster and produce more force than slow twitch
-more fatigue resistant than fast twitch but less than slow twitch (soccer or basketball athlete)
moderate oxidative+moderate/high glycolytic= fast oxidative glycolytic - ANS-intermediate fibers
(type IIa)
-breathing, where to initiate contraction, contracts abs not gluteals, keeps hands arms face and
neck relaxed, inhale and exhale without losing height in spine - ANS-focus on stability with
mobility
-choose movements that involve major, multi-planar joints (hips, shoulders, trunk)
- train joints in all available planes
-choose movements that involve multiple joints
-use functional actions that require balance and stability
-increase complexity of movement over time
-incorporate isolation work after complex patterns are mastered
-use a variety of training methods - ANS-planar approach
-connective tissue around the muscle fiber thickens and strengthens the connective tissue
harness
-protects muscles and joints from injury
-increases bone density in younger individuals and maintenance in older - ANS-connective
tissue and bone adaptations
-decrease risk of type 2 diabetes
-reduction in resting bp
-improved physical image,self-esteem
, enhanced physical activity experiences
-improved structural and functional integrity of joints
-decreased risk for osteoporosis
-increased bone mineral content
-protection from joint and muscle injury
-improved posture - ANS-benefits of strength training
-elongation in which the tissue deformation remains even after the force is removed
-affects the resting length in the long term
-tendons and ligaments have both plastics and elastic properties
-plastic changes are determined by the force and duration of the stretch
-greatest change: low force, long duration - ANS-plastic stretch
-epimysium (outer)- around the entire muscle
-perimysium (middle) surrounds individual bundles
-endomysium (inner) tissue between indiv bundle fibers - ANS-3 layers of fascia
-form of fascia
-connects muscles to bone
-less stretchy fascia
-intramuscular connective tissue merges with dense connective tissue at each end of the
muscle to attach it to the bone
-stronger than muscle
-small tendon can withstand tension developed by larger muscles - ANS-tendons
-gradually increase ROM and acceleration/decceleration
-increase movement speed in all 3 planes
-include crossover patterns and directional changes - ANS-upcoming movement/cardiovascular
workout
-have a lower recruitment threshold
-slowest speed of conduction
-most fatigue resistant
high oxidative+low glycolytic = slow oxidative - ANS-slow twitch fibers (type I)
-high intensity muscular work causes microtrauma and soreness
-recovery period allows for healing and re-synthesis
-allow a minimum of 24 hrs; ideally at least 48 hrs or more between high intensity session -
ANS-princpile of recuperation
-higher recruitment threshold
-fastest speed of conduction
-fatigue most rapidly
low oxidative+high glycolytic= fast glycolytic - ANS-fast twitch fibers (type IIa)
