1. myofibril
2. muscle fiber (endomysium, sarcoplasm) 150->
3. fasicle (perimysium)
4. muscle (epimysium)->
5. tendon ->bone

1. on sarcomere, actin pulls in to myosin
2. rest phase
3. contraction (#myosin dictate force production)
4. recharge
5. relax

SLOW TWITCH FIBERS

1. red
2. fatigue resistance
3. endurance

FAST TWITCH FIBERS

1. white
2. quick contraction/forceful
3. power & strength

1. connected to muscle fibers (NEUROMUSCULAR JUNCT)
2. small motor->slow fibers
3. big motor->fast fibers
4. all or none principle

improvement in body to recruit motor units.

strength increas!

1. increase muscle mass/strength/endurance
2. increase motor unit function
3. improve coordination of motor
4. stronger tendons/bones/ligaments
5. increase fuel storage
6. bigger twitch fibers
7. more blood supply to muscle

1. injury prevent
2. better body composition (metabolic rate increase upto 15%)
3. better self image
4. max oxygen consumption
5. reduce BP

1. degeneration lead to hip fracture
2. muscle mass decrease (sarcopenia)
3. age 75- 25%men 75%women no lift 10 lb overhead
4. age 70- 15% motor nerve no longer connected to muscle tissue
5. osteoporosis

rate at which energy released

(force X distance/time)

increase in size and # myofibrils, increasing muscle fibers

=strength

reduce femininity

make muscle bound

1. gives person greater loads than used to

STRENGTH ASSESSMENT

1. rep max (bench/military, legpres/squat)
2. can use multiple rep (4-8RM)
3. protocol

1. good posture, consistent speed, full range motion, spotters, familiarization, proper warm-up
2. 1RM performed within 4 trials (3-5 rest inbetween)
3. start 50-70%

1. 80lb men/35lb women
2. set metronome 60 beats per min for 30 reps per min.

1. percentage of 1RM
2. or activities over prolonged time
3. crunch, max push up, pull up tests

1. muscle contraction w/out change length
2. static
3. no range of motion
4. no equipment
5. hold 5-10 sec

1. muscle contraction w/ change
2. dynamic contraction
3. weights, theraband, theratubing, plyos, speed train

CONCENTRIC

ECCENTRIC

1. both isotonic

1. shortening muscle during contraction

1. lengthening muscle during contraction

1. applies force @ constant speed against equal force
2. variable resistance
3. matches effort of patient

1. consistent weight of ROM
2. free weight
3. problem: different points of ROM with strong/weak contractions

1. load changes in order to provide a max load
2. machines
3. place more load on end ranges of motion

1. bands
2. stability/physio ball (balance)
3. bosu ball/dyna discs
4. kettle bells
5. med balls

1. Frequency: 2 nonconsec a week
2. Intensity: weights-current lvl, must fatigue muscle, 80% strength, 40-60% endurance
3. Time: 1-5 strength, 15-20 endurance. 3-5 rest sets
4. Type: 8-10 exercises

8-12 reps light

1 set

2-4 min rest between exercises

if do 2 more reps on 2 consecutive training workouts=increase

5% increase weight

possible 10-30% increase 1st 6-10 weeks

PERIODIZATION

1. planned variation
2. train particularmuscles
3. then certain days intense weights

1. 3 sec concentric 3 sec eccentric
2. lift forecfully lower slowly
3. spotters

SET

SUPER SET (muscle group, then antagonist)

SPLIT(every major muscle group)

BURN(rapid half contractions)

FORCED(more reps w/ great resistance)

PREEXHAUSTION

PYRAMID

1. height weight measurements
2. skinfold
3. waist to hip (men>.95 women>.86)

1. hydrostatic(immersed water, buyoed by counterforce equal to weight of water displaced)
2. Plethysmography(measure bod vol by air displacement) bod pod

dual energy x-ray absorptiometry

near-infared interactance

slow passage of food thru intestine to allow absorbtion of nutrients

key for diabetes 2

learned response to food

tied to cravings

regulates appetite

monitors nutrients in blood

excessive fat cells

fat cells dont increase, they grow

average 25-35 billion

obese:60-100 billion

severely obese: 200 billion

uses 60-70% of cals consumed

(heart beat, breathing, maintain body temp)

highest: preggers, infancy, puberty

total energy expenditure

BMR + EMR

1. joint:ball and socket/hinge joint
2. joint capsule-surrounds major joints (stable, limit movement)
3. hereditary and gender play roles

connective tissue

nerves responding info about muscle and skeletal system to nervous system

1. detects change
2. send signal to brain
3. signal back to move muscle

communication between muscles, brain about contractions

detect change in muscle length

detects change in muscle tension

override muscle spindles

prevent low back pain

undue stress on bones/muscles

relief muscle cramps

strength

sit and reach

goniometry

Frequency: every day

Intensity: slight tension

Time: 15-30 sec, 2 for each 30 sec-60 rest

static (hold)

ballistic (bouncing)

Dynamic (functional-ROM in specific sport)

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION

outside force helps joint thru ROM

(partner, weight)

muscle stretched by contractions of opposite muscle

85% americans experince

2nd leading ailment

CORE

balance forces transmitted thru body

NO SMOKE

MAINTAIN HEALTHY WEIGHT

GOOD POSTURE (LIFTING, PILLOWS)

WARM-UP

multiplanar directions

balance equipment

3 times week