1The ___ is the smallest contractile unit of skeletal muscle
Sarcomere
2Myofibrils primarily consist of two types of myofilaments: ____ & _____
Actin & Myosin
3The attachment formed between actin and myosin is known as
cross-bridge
4The discharge of an action potential from a motor nerve signals the release of ___ from the sarcoplasmic reticulum into the myofibril, initiating tension development in muscle
calcium ions
5The role of the myofilament ____ is hypothesized to increase when actin-myosin forces decrease, thereby providing a mechanism preventing damage in muscles stretched actively to long lengths
titin
6During the Excitation-Contraction Coupling stage of the sliding filament theory, upon the arrival of an action potential, Ca++ binds to ______, which subsequently releases the inhibitory effect of ______, allowing the formation of cross-bridges
troponin; tropomyosin
7The three most physiologically relevant skeletal muscle "hybrid" fiber types are _____, ________, and ______
MHC I/IIa, MHC IIa/IIx, MHC I/IIa/IIx
8The three most physiologically relevant skeletal muscle "pure" fiber types are ______, _______, and _______
MHC I, MHC IIa, MHC IIx
9As a result of resistance training, there appears to be a conversion of _____ fibers to _______ fibers
hybrid ; pure
10As a result of disuse (cessation of resistance training stimulus) there appears to be a conversion of ______ fibers to ______ fibers
pure; hybrid
11The order of muscle
Whole muscle => fascicle => muscle fiber => myofibril => sarcomere
12Sarcomere
smallest functional unit of a muscle fiber
13Z-line/disc
The membrane that separates sarcomeres
14Actin
Thin filament of two intertwined strands
15Myosin
Thick filaments made of a head and tail
16Cross-bridges
attaches myosin with actin
17Regulatory proteins that control interaction between actin and myosin
Troponin & Tropomyosin
18Troponin
plays a vital role in Calcium ion (Ca++) reception
19Tropomyosin
inhibits binding of actin and myosin
20Sarcoplasmic reticulum
- Intracellular storage
- Release and uptake of Ca++
21Calcium ions
Fundamentally important in muscle contraction. Releases from sarcoplasmic reticulum into the myofibril
22Transverse tubules
Carry an action potential (electrical nerve impulse) from the surface of the sarcolemma to the interior of the muscle fiber
23Action potential
Electrical nerve impulse that kicks things off
24Sliding-Filament Theory
1. Excitation-Contraction Coupling Phase
2. Cross-Bridge Cycling
3. Relaxation Phase
25Excitation-Contraction Coupling Phase
arrival of action potential
26Cross-Bridge Cycling
-hydrolysis of ATP
- Ca++, ATP, Myosin APTase
27Relaxation Phase
action potential ends. Muscle returns to resting length
28Titin
a force regulating protein in muscle contractions, specifically eccentric
29Slow Twitch muscle fibers
- Type I
- MHC I
30Fast Twitch muscle fibers
-Type II (IIa, IIx)
- MHC IIa, MHC IIx
31Pure muscle fibers
MHC I, MHC IIa, MHC IIx
32Hybrid muscle fibers
MHC I/IIa, MHC IIa/IIx, MHC I/IIa/IIx
33_____ is the transmission of a mechanical force applied to tissue into a local cellular signal
mechanotransduction
34The AMPK/PCG-1 signaling pathway is most associated with ________ (leading to increases in aerobic capacity)
mitochondrial biogenesis
35The IGF/AKT/mTOR pathway is associated with _________ (leading to increases in muscle hypertrophy)
protein synthesis
36The combination of resistance training with endurance exercise within a single training program is known as _________ training
concurrent
37The negative influence of wsimulatneous endurance training on subsequent strength-power performance is known as what?
interference effect
38The three most physiologically relevant skeletal muscle "hybrid" fiber types are __________, ____________, and ___________
MHC I/IIa, MHC IIa/IIx, MHC I/IIa/IIx
39The three most physiologically relevant skeletal muscle "pure" fiber types are _______, __________, and ____________
MHC I, MHC IIa, MHC IIx
40As a result of resistance training, there appears to be a conversion of _______ fibers to _______ fibers
hybrid; pure
41As a result of disuse (cessation of resistance training stimulus), there appears to be a converswion of _______ fibers to ________ fibers
pure; hybrid
42Mechanotransduction
the process of converting a mechanical signal generated during contraction to a molecular event that promotes adaption in a muscle cell
43Signal Transduction Pathways
-AMPK/PCG-1alpha
-IGF-I/PI3K/AKT/mTOR
44AMPK/PGC-1alpha
mitochondrial biogenesis= > aerobic capacity
45IGF-I/PI3K/AKT/mTOR
protein syntheis => muscle hypertrophy
46Concurrent Training
when both endurance training and resistance training are performed as part of a training program
47Interference Training
the impaired strength gains with concurrent strength and endurance training
48Muscle protein synthesis (MPS)
the process of producing new muscle protein
49Muscles protein breakdown (MPB)
muscle remodeling, adaptation to training, and increasing muscle mass
50Hypertrophy
Increase in muscle size due to increase in cross-sectional area of the exisiting fibers
51Hyperplasia
increase in number of muscle fibers
52_____ is the metabolic process that describes the incorporation of amino acids into bound skeletal muscle proteins
muscle protein synthesis
53The term used to describe an increase in the size of a muscle is called
hypertrophy
54An increase in the number of muscle fibers is known as
hyperplasia
55True of False, the evidence is lacking that ingesting more than 2.2g of protein per kg bodyweight per day will result in greater amounts of muscle growth
true
56________ are dormant, inactive cells at the periphery of the muscle fiber that fuse to the muscle fiber when activated and recruited by a hormonal and immune response when muscle is damaged
satellite cells
57The cellular mechanism for muscle cell "memory" during re-training is related to the number of ________
myonuclei
58True or False, emerging research suggests that an episode of anabolic steroid use may recruit a long lasting pool of excess myonuclei, thereby allowing for an increased ability to regain muscle mass via resistance exercise, even in the absence of further steroid exposure.
true
59In terms of muscle hypertrophy, would the following variables be considered endogenous or exogenous?
- anabolic steroids
- creatine monohydrate
- whey protein supplements
- resistance training variables such as load and volume
exogenous
60In terms of muscle hypertrophy, would the following variables be coidered endogenous or exogenous?
- genomic
- epigenetic
- transcriptomic
- proteomic
endogenous
61Factors influencing muscle hypertrophy
- mechanical tension
- metabolic stress
- exercise induced muscle damage
-maximal motor unit recruitment
62Mechanical tension
Needs minimal progressive load
63Metabolic stress
increase repetition set and feel the burn, metabolic acid.
64Exercise induced muscle damage
Eccentric emphasized with goal of hypertrophy leads to greater gains
65Motor Unit Recruitment
Type 1 and Type 2 recruit muscle fibers as set gets harder and harder. Set until volatile failure.
66Blood-flow resistance training
reduce arterial inflow and restrict venous outflow into the limb
67Hypertrophic continuum
3-15+ reps build muscle. The idea that there is a "strength zone" is false
68Maximizing the hypertrophic response
maximal motor and unit recruitment and exercising until contractile failure
69Frequency
Significant hypertrophy can be achieved when training a muscle group as infrequently as 1x/week in lower-to-moderate volume protocols
70Volume
A dose of approximately 10 sets per muscle per week. Hypertrophic benefits to higher volumes.
72Intensity/Load
There may be a practical benefit to prioritizing the use of moderate loads in hypertrophy-oriented training (40-80% 1RM), more time efficient than lighter loads and less taxing on joints and neuromuscular system than very heavy loads
73Set end point
As training age increases, intensity of effort needs to increase`
74Fat-Free Mass Index
FFMI= Fat-free mass (kg) / height^2(m)
75Hormones
chemical messengers that are synthesized, stored, and released into the blood by endocrine glands
76Anabolic hormones
stimulate muscle growth in humans by increasing protein synthesis, by decreasing protein breakdown or both (insulin, testosterone)
77Catabolic hormones
act to initiate skeletal muscle protein breakdown by dramatically increasing turnover and at the same time favoring a net efflux of amino acids from muscle intracellular pools (glucocorticoids, catecholamines)
78Cateocholamines
Epinephrine, norepinephrine, dopamine. Central motor stimulators. Fight or flight response
79Glutocorticoids- Cortisol
acute changes in cortisol is necessary to divide metabolic resources for hypertrophy to occur.
80Anabolic
describes a hormone or other substance capable of enhancing tissue growth, such as skeletal muscle and bone
81Androgenic
pertaining to the development of male characteristics
82Testosterone
the primary androgen hormone that interacts with skeletal and muscle tissue
83Human growth hormone
represents a family of >100 proteins. Increases protein synthesis, formation of carilge, and skeletal growth
84Anabolic-Androgenic Steroids
the synthetic derivative of the male sex hormone, testosterone.
85________ (such as epinephrine, norepinephrine, and dopamine) are secreted by the adrenal medulla and are important for the acute expression of strength and power by increasing force production and muscle contraction rate
Catecholamines
86_________ is the primary androgenic hormone that interacts with skeletal muscle tissue, with many erogenic effects on performance such as increased size, strength and force production
testosterone
87The _______ superfamily is secreted by the anterior pituitary gland and is involved with the anabolic processes of skeletal muscle and many other tissues in the body
growth hormone
88Traditionally seen as a catabolic hormone, ________ is released in response to an exercise stressor, increasing protein degradation and decreasing muscle protein degradation and decreasing muscle prtein synthesis, playing a key role in the remodeling of muscle tissue
cortisol
89Anabolic-androgenic steroids are synthetic derviates of while male sex hormone?
testosterone
90_________ hormones stimulate muscle growth in humans by increasing protein synthesis, by decreasing protein breakdown or both
anabolic hormones
91Ergogenic Aids
any substance, mechanical aid, or training method that improves performance. Pharmacological aids
92Performance enhancing drugs (PEDs) & Performance enhancing substances (PES)
The use or manipulation of substances, synthetic or autologous, with the intention of altering sports performance
93Anabolic
possessing or selling anabolic steroids without a valid prescription is illegal and will result in both state and federal consequences.
94Stress
A real or interpreted threat to the physiological or psychiological integrity of an individual that results in physiological and/or behavioral responses
95stressor
any activity, event, or stimulus that causes stress
96Stress response 101
-amygdala sends distress signal to hypthalamus
-hypothalamus activates the sympathetic nervous system triggering fight-or-flight response
97autonomic nervous system
sympathetic activation: fight, flight, faint, freeze
parasympathetic activation: rest, digest, tend, befriend
98Hypothalamus anterior pituitary adrenal cortex
HPA Axis keeps the body revved up and on high alert
99Overreaching
an accumulation of training and/or non-training stress resulting in short-term decrement in performance capactiy with or without related physicological and psychological signs and symptoms of maladaptation in which restroation of performance capacity may take from several days to several weeks
100overtraining
an accumulation of training and/or non-training stress
resulting in long-term decrement in performance capacity
with or without related physiological and psychological signs
and symptoms of maladaptation in which restoration of
performance capacity may take several weeks or months.
101Sympathetic overtraining synrome
characterized by increased sympathetic activity at rest. Increased resting and exercise heart rates
102Parasympathetic overtraining syndrome
characterized by decreased sympathetic activity with parasympathetic activity dominating at rest and during exercise. Low resting heart rate and relatively low exercise heart rate
103Relaxation response
a physical state of deep relaxation in which your body releases chemicals that slow down breathing and heart rate