Biology Chapter on Muscle Types and Functions

Scientific Method Steps

• Observation
• Question
• Hypothesis
• Prediction
• Experiment
• Analysis
• Conclusion

Muscle Fiber Types

• Type I (Slow-twitch):

  • Dark red color
  • Fatigue resistant
  • Used in low-intensity, long-duration activities (e.g., marathon running, endurance cycling)

• Type IIa (Fast-twitch oxidative):

  • Red/pink color
  • Fast twitch, fatigue resistant
  • Used in medium-intensity, medium-duration activities (e.g., sprinting, swimming)

• Type IIx (Fast-twitch glycolytic):

  • White color
  • Fast twitch, fatigues quickly
  • Used in high-intensity, short-duration activities (e.g., powerlifting, weightlifting)

Muscle Types and Function

• Cardiac Muscle: Involuntary – pumps blood continuously.
• Skeletal Muscle: Voluntary – responsible for movement.
• Smooth Muscle: Involuntary – found in internal organs, controls processes like digestion.

Ligaments vs. Tendons

• Ligaments: Connect bone to bone.
• Tendons: Connect muscle to bone.

Muscle Fiber Components

• Myofibrils
• Sarcomeres
• Actin and Myosin filaments
• Sarcoplasmic Reticulum
• Transverse Tubules

Energy Balance and Weight Management

• Energy Balance: Intake vs. expenditure – a surplus leads to weight gain, a deficit to weight loss.

• BMR (Basal Metabolic Rate): Energy used for basic body functions at rest

Healthy Diet Characteristics

• Limit: Processed foods, sugary drinks, saturated and trans fats, excessive sodium, unhealthy oils and alcohol
• Include: Fruits, vegetables, whole grains, lean proteins, healthy fats (e.g., avocados, nuts, olive oil). Water.

AMDR (Acceptable Macronutrient Distribution Ranges)

• Recommended ranges of carbohydrate, protein, and fat intake for optimal health.

Food Label Monitoring

• Avoid: High sugar content, excessive sodium.
• Strive for: High fiber, lean protein, healthy fats.

Beneficial Nutrients and Vitamins

• Carbohydrates: Choose complex carbohydrates over simple ones.
• Vitamins: Essential for various bodily functions.

Pulmonary and Cellular Respiration

• Pulmonary Gas Exchange: Occurs in the alveoli of the lungs.
• Cellular Respiration: Occurs in the mitochondria of cells.

ATP Production

• Anaerobic Glycolysis: Fastest, produces a small amount of ATP from glucose without oxygen.
• Aerobic Glycolysis: Slower, produces a large amount of ATP from glucose with oxygen.
• Oxidation of FFAs (Free Fatty Acids): Slowest, produces more overall ATP than glucose.

Oxidative System Fuel Sources

• Can use carbohydrates and fats.

American Heart Association's "Life's Essential 8"

• Components meant to improve/prevent cardiovascular health and disease.

Mediterranean Diet Food Types

• Fruits, vegetables, whole grains, legumes, olive oil, fish.

Good vs. Bad Fats

• Good Fats: Unsaturated fats (monounsaturated and polyunsaturated) e.g., olive and canola oils, nuts.
• Bad Fats: Saturated and trans fats, typically from processed foods and animal products.

Muscle Performance Types

• Strength: Ability to exert max force
• Endurance: Ability to sustain force over time
• Power: Rate of exertion force in a given time.

Cardiovascular Measures

• Stroke Volume: Volume of blood pumped per beat (ml/beat).
• Cardiac Output: Amount of blood pumped per minute (liters/minute).
• Ejection Fraction: Percentage of blood pumped out per beat (%).

Heart Pacemaker and Rate

• Sinoatrial (SA) node: Natural pacemaker.
• Firing rate = 60-100 beats per minute.

Diaphragm Shape

• Inhalation: Flattened
• Exhalation: Dome-shaped

Breathing Changes During Exercise

• Tidal Volume: Increase
• Breathing Frequency: Increase

Capillaries, Arteries, and Veins

• Capillaries: Tiny blood vessels for gas and nutrient exchange. Crucial for oxygen delivery and waste removal.
• Arteries: Carry blood away from the heart.
• Veins: Carry blood back to the heart.

Exercise Guidelines

• Aerobic: 150 minutes moderate intensity or 75 minutes vigorous intensity per week.
• Resistance: 2 or more days per week.

Sustainability Definition

• Meeting needs of the present without compromising the ability of future generations to meet their own needs

Carbon and Nitrogen Footprint Risks

• Climate change, environmental damage.

Exercise in Heat Effects

• Heart Rate: Increase
• Stroke Volume: Decrease initially, then potentially increase
• Core Temperature: Increase

Exercise Intensity and Cardiovascular Benefit

• Moderate-intensity exercise benefits most.

Overtraining Syndrome (OTS) Symptoms

• Fatigue, decreased performance, mood changes, etc.

Aerobic Training Benefits

• Increased heart rate, stroke volume, and cardiac output (likely increase).

Oxygen Consumption

• Measure of oxygen used during activity.
• VO2 Max: Maximum oxygen consumption during exercise, a measure of cardiovascular fitness.

Athlete Reaching VO2 Max

• Athletes are still capable of running even faster, though not using oxygen faster.

Training Principles

• Specificity, Progressive Overload, Reversibility, Individuality, Variation

Resting and Maximal Heart Rate Changes with Training

• Resting HR: Decreased
• Maximal HR: No change or possible small decrease

Cardiovascular Health (AHA) Definition

• Comprehensive approach covering various physiological components of the heart and blood vessels

Muscular Adaptations with Endurance Training

• Increased capillary density and mitochondrial density.

VO2 Max and Speed Changes

• VO2 max improves with training. Speed improves, too, based on training intensity and other factors.

Muscle Growth, Hyperplasia, mTOR, and Satellite Cells

• Hyperplasia: Not occurring significantly in humans
• mTOR: Stimulated for protein synthesis, leading to muscle growth
• Satellite Cells: Muscle stem cells that contribute to muscle repair and growth.

High Intensity Interval Training (HIIT) Superiority

• Efficient training method – maximizing benefit in a shorter time.

This quiz covers key concepts from the biology chapter focusing on muscle types, their functions, and the differences between ligaments and tendons. Additionally, it highlights the steps of the scientific method as related to muscle physiology. Test your knowledge on both the types of muscle fibers and the processes involved in scientific exploration.