cormac studying

Strength

100

What are long-term strength gains associated with?

significant fiber hypertrophy and increased net protein synthesis

200

What are the 3 types of Hypertrohy 

Transient, Chronic, and Faber (explain)

300

When do strength gains typically occur?

3 to 6 months of constsitance resitance training 

400

What are intial gains more often attibuted to...than?

More to neural adaptiations rather than muscle hyperthrophy 

500

______ expierence greater absoltue stengthj gains compared to ______,______, and ________. DUE TO A DIFFERENCE IN _______>

young men, olrder men, women, and childen (DUE TAO AMUSCLE PLASTINCITY

Terms

100

Define Muscular fitness

A broad term encompassing various aspects of muscle performance, including strength, endurance, and power.

200

define msucular power

 The ability to exert force quickly, combining strength and speed, essential for explosive movements in sports.

300

muscular endurance vs muscular srength 

• Muscular Strength: The maximum amount of force a muscle can produce in a single effort, crucial for overall fitness and health.
• Muscular Endurance: The ability of a muscle to sustain repeated contractions over time, important for athletic performance and daily activities.

400

Motor Unit Recruitment explanation?

• Muscle fibers are recruited in an all-or-none response; when an action potential occurs, all fibers in a motor unit contract.
• The principle of orderly recruitment dictates that smaller motor units (Type I) are recruited first, followed by larger units (Type IIa and Type IIx) as force requirements increase.

500

Define Statis contraction vs. Dyanmic contraction

• Static (Isometric) Contraction: Muscle generates force without changing length, maintaining joint angle.
• Dynamic Contraction: Muscle changes length while producing force, resulting in joint movement, which can be further classified into concentric (shortening) and eccentric (lengthening) contractions.

Muscle Fibers

100

three main types of muscle fibers?

type 1, type IIa, type IIx

200

Type i Fibers are....

Slow oxidative fibers that contract slowly, have low force production, and are highly resistant to fatigue, making them ideal for endurance activities.

300

type IIa fibers are?

Fast oxidative/glycolytic fibers that contract faster than Type I, providing a balance of endurance and power, suitable for high-intensity endurance activities.

400

Type IIx fibers are?

Fast glycolytic fibers that contract the fastest and generate the most force, but fatigue quickly, ideal for explosive movements.

500

Whrn are each of the fibers used during physical activities. 

• Type I fibers are predominantly used during low-intensity aerobic activities, allowing for prolonged exercise without fatigue.
• Type IIa fibers are engaged during moderate to high-intensity activities, such as a 1,600 m run, where both endurance and power are required.
• Type IIx fibers are primarily recruited for short, explosive sprints, such as the 100 m dash, where maximum force is needed in a brief period.

Traning Effects

100

What does resitance taining at high intensities cause in fibers?

types IIx to IIa, enhancing endurance and strength 

200

High volume endurance shifts what 

types II to Type I, enhancing aerobic capacity 

300

Sprinign and high intensity does what?

type I to type IIa imrpoving explsoive powers

400

Sliding Filament Theory 

• The sliding filament theory explains how muscle contraction occurs through the sliding of actin over myosin filaments.
• In a relaxed state, tropomyosin blocks the binding sites on actin; calcium binding to troponin moves tropomyosin, exposing these sites.
• Myosin heads bind to actin, forming cross-bridges, and pull actin filaments toward the center of the sarcomere, resulting in contraction.

500

ATP in Muscle Contraction 

• ATP is essential for muscle contraction, providing the energy required for the power stroke of myosin heads.
• The hydrolysis of ATP to ADP and inorganic phosphate (Pi) releases energy, enabling myosin to pull actin during contraction.
• Muscle contraction continues as long as ATP is available and calcium remains bound to troponin.

Muscle Types

100

three types of tissue 

cardiac, smooth, skeletal 

200

cardiac muscle is.... 

involuntary and found only in the heart, responsible for pumping blood.

300

smooth muscle is ...

 involuntary and lines hollow organs, aiding in processes like digestion and blood vessel regulation.

400

skeletal msucle is 

is voluntary, allowing for conscious movement, and is the most abundant muscle type in the body.

500

Characteristics of skeltal muscle 

• Skeletal muscle comprises over 600 muscles in the human body, accounting for approximately 40-50% of total body weight (TBW).
• It plays a crucial role in force production for movement, breathing, and maintaining posture.
• Skeletal muscles generate heat during cold stress, contributing to thermoregulation.