neuromuscular system and specialist training methods

• what are the three types of muscle fibres

  type 1, type 2a and type 2x/b
• what are type 1 muscle fibres

  (slow twitch)

  they are a red colour as they as a large supply of blood as they work using oxygen

  lots of mitochondria

  smallest motor neurons

  found in the postural muscles such as neck and deep abdominal muscles
• what are type 2a muscle fibres 


  during strength training they pick up characteristics of type 2x muscle fibres

  during endurance training they pick up characteristics of type 1 muscle fibres

  they are pink as they have a moderate blood supply and some mitochondria

  they are found in the arms and quadriceps
• what are type 2x muscle fibres 


  produce strong and fast muscular contractions as they are larger and thicker

  they are white because they have a limited/no blood supply as they work anaerobically

  high stores of PC + glycogen

  largest motor neurons

  found in the muscles of the arms and quadriceps

  25% in the body
• what are the adaptations to training in type 1 muscle fibres

  increased capillary density, mitochondria density

  high resistance to fatigue

  increased myoglobin
• what are the adaptations to training in type 2a muscle fibres

  endurance training - pick up type 1 characteristics

  strength training - pick up type 2x characteristics
• what are the adaptations to training in type 2x muscle fibres

  plyometric strength increases

  speed and strength of contractions increase

  bones and tendons thicken which means muscles can produce more force

  greater stores of creatine phosphate and glycogen

  become stretchier/more pliable
• what is hyperplasia 


  muscle fibres can split and then regrow (maybe)
• what is SAQ training and its adaptations 


  (Speed, agility ans quickness) consists of changing direction quickly with the uses of hurdles, spots and ladders

  adaptations:

  • faster, stronger + larger type 2x muscle fibres
  • increased wave + spatial summation (neuromuscular link)
  • improved reaction time
  • improved tendon strength + elacisity
  • strengthens muscles
  • injury prevention
  • increased power output
• what is PNF stretching and what is its adaptations

  (proprioceptive neuromuscular facilitation)

  • take limb to a place of mild discomfort and push against your partner who is not letting the limb move (isometric contraction)
  • after 10 seconds, shake the limb and then stretch further and hold for 30 seconds
  • the golgi tendon detects the build up of tension in the muscle spindles when doing the isometric contraction
  • the gto deactivates the stretch reflex to loosen up in a process called autogenic inhibition (of complete relaxation)

  adaptations - improves flexibility
• what is plyometrics and its adaptations 


  consists of jumping, hopping and bounding

  eccentric contractions - rate and speed of lengthening is dectected by muscle spindles and if it doesnt like the speed it produces a powerful concentric contraction

  adaptations -

  - develops the strength and speed of contraction of type IIx fibres

  - develops tendon strength and elacisity

  - more effective the inensity of exercise
• what is amortisation 


  transistion between eccentric and concentric contractions
• what is altitude training and its adaptations

  2000m above sea level

  adaptations

  • improve type 1 fibres and oxygen carrying capacity
  • increases red blood cell count and heamoglobin
  • secretes more EPO (regulates RBC levels)
  • haematocrit (concentration of red blood cells)
• what can be used if people are unable to reach 2000m above sea levels

  altitude/hypoxic chambers - body responds by increaseing production of red blodd cells allowing to maintain peak finess even when injured
• what are the disadvantages of altitiude training

  de-training effect

  altitude sickness

  difficult

  expensive

  requires time and only lasts a short time
• what are the advantages of altitude training

  increased haematocrit

  increased haemoglobin concentration

  enhanced oxygen transport
• what is mucle fibre recruitment

  explains how we can bring about contractions of different strengths and how you can train people correctly in relations to thier sports
• what is the motor unit

  consists of a motor neurone and a group of muscle fibres

  muscle fibres work with the nervous system so that a contraction can occur

  each motor neuron has branches that end in the neuromuscular junction on the muscle fibre

  motor neurons transmit nerve impulses known as the action potential

  type 2x has the biggest motor unit
• what is the all or none law

  once the motor neurone stimulates the muscle fibres, either all or none of them contract

  minimum amount of stimulation is called the threshold, it starts the contraction
• what is spatial summation 


  the ability to relate the use of different motor units used to avoid fatigue and delay it (some rest while others work)
• what is multiple unit summation

  if you want a larger contraction you recuit more type 2x fibres
• what is wave summation

  where there is a repeated nerve impulse with no time to relax a smooth sustained contraction occurs rather that twitches

  impulses are sent via waves - how quickly they arrive at the motor neurone

  tetonic contraction are the biggest contraction
• what are the neuromuscular adaptations to training

  motor unit synchrony simulation

  recruitment of more motor units

  hypertrophy - individual muscle fibres grow

  hyperplasid - muscle fibres split and regrow

  conversion of type 2x to type 2a