KNH STUDY GUIDE EXAM 1IN-GYM DAYS- Benefits of Manual resistance o If you have an injured playero Match the strength curveo What?- 5 points of contacto Heado Shoulderso Butt?o Right footo Left foot- Base Warm Up (increases blood flow, mental fixation, and elevate core temperature)o High kneeso Butt kickso Shuffle left o Shuffle righto Power skipo Straight leg kick o High knee hugo Leg cradleo Straight leg marcho Lunges - Manual Resistanceo Chest flyo Rowo 3 way shouldero Leg curlo Leg extension o 4 way neck- Body Weight Exerciseso Dios/Bench Dipso Chins/Variationso Push-Ups and Variationso Swiss Ball Leg Curl- TRX Exercises o Double Leg Squato Single Leg Squato Lungeo Push-Upso Rowo YTW- Presseso Bencho Inclineo DB Bencho DB Inclineo Alternatingo DB Fly- Horizontal Pullso 3 Way Rowo Barbell Rowo SA DB Rowo DB Incline Rowo Floor Row- Vertical Pullso Pull-downo Pullover- Shoulderso Shoulder Presso Push Presso Jerk Presso Upright Rowo Shrugso Front Raiseo Lat Raiseo Rear DeltCHAPTER 1- Milo- Greek wrestler, carried the calf out of the pasture everyday (first theory of progressive overload) also name of her first strength coaches baby (EXTRACREDIT)- Eugrn Sandow- (1867-1925) Father of modern bodybuilding, started as a circus performer, created the Mr. Olympia Sandow Trophy- Body Building grew in popularity in the 50s-60s- Boyd Epley (first strength coach at Nebraska) was hired by Bob Devaney when he discovered injured athletes were coming back stronger than healthy athletes- NSCA (National Strength and Conditioning Association)- CSCS (Certified Strength and Conditioning Specialist)- CSCCA (Collegiate Strength and Conditioning Coaches Association)- SCCC (Strength and Conditioning Coach Certified)- USAW (United States Weight Lifting) - Design of training centero Predesign (needs analysis, feasibility, architect selection)o Design (finalize blueprints)o Construction (longest phase aka 50%)o Pre-operation (hiring staff, moving in)o Tallest equipment should be on the outside of the room- Middle school needs 1 coach to every 10 athletes, high schools need 1 coach to every 15 athletes - Fasciculi- bundles of muscle fibers- Perimysium- connective tissue surrounding fasciculi- Endomysium- connective tissue between muscle fibers- Sarcolemma- membrane surrounding muscle fibers- Neuromuscular Junction- space between nerve cell and muscle fiber- Motor unit – motor neuron + neuromuscular junction + muscle fibers- Sarcoplasm- the cytoplasm of muscle cells: contains contractile components, enzymes, mitochondria, and sarcoplasmic reticulum - Myofibrils- contain the apparatus that causes the cell to contract-primarily composed of myosin and actin- Sliding Filament Theory: o Actin filaments at the ends of the sarcomere slide inward on myosin filaments and z-lines pull towards the center of the sarcomereo Muscle fiber shortenso Rapid, repeated flexions must occur in many cross bridges through theentire muscle for movement to occuro “Ca binds triponen & causes it to change shape (take jacket off) then they connect (actin/myosin) & there is such a high affinity when they bond they pull in the sarcomeres & causes the muscle contraction”- Phases of Muscular Activationo Resting phaseo Excitation-contraction coupling phaseo Contraction phaseo Recharge phaseo Relaxation phase- All or None Principal:o All of the muscle fibers a motor neuron innervates fire fully or not at all. Stronger or weaker AP’s don’t change the amount of fibers, or the force developed (activation of the sarcolemma releases Ca and initiates the contraction process)o It is individual (high or low, one or the other)- Muscle Fiber Typeso Type 1 “Slow Twitch” slowER rates of firing (smallest aka less weight)o Type 2 “Fast Twitch” fastER rates of firingo Type 3 “”Fast Twitch” fastEST rate of firing- Motor Unit Recruitment Patternso Frequency of activation Frequently activating a motor unit causes force to summate (important for small, fine movements)o Increase in recruitment  Force is increased by activating MORE motor units- HINNEMAN’S SIZE PRINCIPLEo Motor units are recruited in order from smallest to largest (motor units (thought of recruitment) bigger are stronger and more powerful and are used only after smaller are used)o Need to use heavy weight to activate fast twitch muscle fibers- Proprioception- are specialized receptors that provide the CNS with information on muscle tone (tension) and help perform complex movementso Muscle spindles- modified muscle fibers, detect stretch in the muscle fiber, sends signal to CNS leading to contraction (in the muscles and can only contract and produce force similar to “gauge on muscle and once it gets to the “red zone” and stops”)o Golgi Tendon Organs- proprioceptors located in the tendon, activated when the tendon attracted to the muscle is stretched due to muscle contraction; leads to relaxation in the muscle (in the tendon & does the same thing)- Primary Roles of the CVD Systemo Transport nutrientso Remove wasteo Maintain homeostasis (temperature/acid/base balance, fluid levels)- Arteries/Arterioles- both carry blood away from the heart- Veins- blood vessels that return blood to the heart- Respiratory Systemo Primary function is the exchange of airo Expiration = elastic recoil of the diaphragm (relaxed=larger)o Inspiration = contraction of the diaphragm (contraction=smaller)o NosetracheabronchibronchiolesalveoliCHAPTER 2- Bioenergetics- the flow of energy in a biological system- Catabolism- the breakdown of large molecules into smaller molecules, associated with the release of energy (breaking things down/ATP etc.)- Anabolism- the synthesis of larger molecules from smaller molecules.. the building up process (ex: anabolic steroids/MAKE THINGS BIGGER/building back up ATP)- Metabolism- the total of all the catabolic and anabolic reactions in a biologicalsystem- Energy Systemso Phosphagen (anaerobic) after 10-15 seconds Short term, high intensity, activates at the start of ALL activities, relies on the hydrolysis of ATP and creatine phosphate that replaces the phosphate group that is lost when ATP splits to form ADP, and when PCr stores are depleted the ATP can no longer be synthesizedo Glycolytic (first phase: anaerobic & second phase: aerobic) 15sec-2min (ex: 800m run) Glycolysis (fast-anaerobic/slow-aerobic) End product is pyruvate in both cases (covered in lactate=fast glycolysis/taken to mitochondria for Kreb’s cycle=slow