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22 Cards in this Set
- Front
- Back
osteoblasts
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-bone cells
-# move to surface experiencing strain * begin bone modeling by secreting collagen, which deposits in between bone cells, increasing strength * form a bone matrix - added proteing become calcium phosphate crustals |
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periosteum
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outer layer of bone, where new bone formation happens
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trabecular bone
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spongy
# responds more quickly to stimuli * bones of vertebral column are 70% trabecular * in long bones trabecular bone only found in ends marrow cavities o new deposits happen after 8-12 weeks of loading |
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cotical bone
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compact
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Minimal Essential Strain (MES)
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# - minimun stress to produce new bone
* thought to be 1/10 force to break a bone |
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osteogenic stimuli
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# things that stimulate new bone growth
# choose to elicit maximal growth # exercises should involve many muscle groups in one exercise, direct force vectors through spine and hips, and allow greater absolute loads to be used * structural exercises # olifts over leg extersion example |
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progressive overload
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* progressively placing greater than normal demands on the exercising musculature
* stress fracture - load increses to quickly before bone has become more dense * Young bone is more responsive to osteogenic stimuli o should train peak bone mass at an early age |
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magnitude of load
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# (intensity)
* greater the load, greater the stimulus for bone growth |
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rate of loading
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# (speed) of loading
* higher rate of contraction (high power output), enhances stimulus |
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Mech. Loading from Aerobic exercise
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* exercises that most increase bone density are high intensity
o rowing, runniing, stair climbing, running with weight vests o must be more intenste than daily activities |
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hypertrophy
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# - muscular enlargement that results from resistance training
* incerase in cross sectional area of existing fibers * increase in the synthesis of contractile proteins actin and mosin * increase in the number of myofibrils in a muscle * new are added to external layers of myofibrils...increase in diameter |
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Hyperplasia
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- longitudinal fiber splitting... increase in number of fibers
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training for strength
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* high resistance, nearl maximal muscle contractions, small number of reps, full recovery period between sets
* elicits increase in muscle cross sectional area o primarily type II fibers faster than type I * biochemical changes o increase in muscle glycogen, creatine phosphate, and ATP substrate stores o myokinase andand creatine kinase activity increases |
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Training for muscle size
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* moderate loads for more reps... heavy enough to elicit concentric or eccentric contraction failure (inability of the muscle to shorter or lengthen under control) in 6-12 reps
* rest is short to moderate * many sets that focus on same muscle groups * larger ammount of collagen and other noncontractile CT... contribute to size increase * lower percentage type 2 fibers than found in other anerobic athletes o larger number and size of type I |
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training for muscular endurance
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* sub max muscle contractions extended over a large number of reps with little recovery
* reduces concentration of glycolytic enzymes, can reduce overall muscle size * selective type I fiber hypertrophy, different than in bodybuilding * may be a conversion of type IIb fibers into type IIa (IIa having a higher oxidative capacity than IIb) * increase in size and number of mitochondria, greater myoglobin contents |
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fascia
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CT that surrounds and separates different levels of organization within skeletal muscle
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endomysium
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surrounds individual muscle fiber - anchor muscle cell to extracellular matrix proteins between muscle cells
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perimysium
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connects muscle fibers together into bundles... called fasiculi
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epimysium
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surrounds entire muslce, bids fasiculi together
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dense CT
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# consisting of cells in a firm matrix
* can withstand considerable force * provides a smooth articulating surface at the interface of bones in a joint * acts as a shock absorber * aid in attachment of muscle to skeleton # lacks own blood supply * chondrocytes (produce cartilage cells) must depend on diffusion of oxygen and sutrients from synovial fluid |
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hyaline cartilage
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# ound on articulating surfaces of bone (articular cartilage)
* fibers perpendicular to articulating surface * ground substance - gel material in cartilage matrix o made of glycoaminoglycans - large carbs o and proteoglycans - carb-protein + act as spring |
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fibrous
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tough form of cartilage found in intervertebral discs and where tendons attach to bone
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