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  /Title (chapter-9-5.pdf)
  /Creator (Cheatography)
  /Author (jjovann)
  /Subject (Chapter 9.5 Cheat Sheet)
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    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{Chapter 9.5 Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{jjovann} via \textcolor{DarkBackground}{\uline{cheatography.com/67730/cs/17729/}}}
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  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}jjovann \\
  \uline{cheatography.com/jjovann} \\
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  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Not Yet Published.\\
   Updated 31st October, 2018.\\
   Page {\thepage} of \pageref{LastPage}.
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  Measure your website readability!\\
  www.readability-score.com
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\begin{tabularx}{5.377cm}{X}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Metabolism}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•Skeletal muscle \newline % Row Count 1 (+ 1)
–Able to switch between low and high activity levels \newline % Row Count 3 (+ 2)
•Low activity \newline % Row Count 4 (+ 1)
–Relaxed and using a moderate amount of ATP \newline % Row Count 5 (+ 1)
•High activity \newline % Row Count 6 (+ 1)
–Contracting and using ATP at a rapid pace% Row Count 7 (+ 1)
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Metabolism: Creatine Phosphate}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•Creatine is a small, amino acid derived molecule that is synthesized in the liver, kidneys,  and pancreas \newline % Row Count 3 (+ 3)
–It is then transported to muscle fibers \newline % Row Count 4 (+ 1)
–Can also be obtained through milk, red meat, and some fish \newline % Row Count 6 (+ 2)
•When relaxed, muscle fibers produce more ATP than is needed for resting metabolism \newline % Row Count 8 (+ 2)
–The excess ATP is used to make creatine phosphate(CP) \newline % Row Count 10 (+ 2)
–Creatine kinase (CK), an enzyme,catalyzes the transfer of one of the high energy phosphates from ATP to creatine forming CP and ADP \newline % Row Count 13 (+ 3)
•It does the reverse, too – CP and ADP to Creatine and ATP% Row Count 15 (+ 2)
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Sources of Muscle Energy}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Anaerobic Pathway}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•Lactic acid \newline % Row Count 1 (+ 1)
–Diffuses through muscle transport proteins into the interstitial fluid and then bloodstream \newline % Row Count 3 (+ 2)
–Can be used as fuel by liver, kidneys, and heart \newline % Row Count 5 (+ 2)
–Can also be converted back into pyruvic acid or glucose by liver \newline % Row Count 7 (+ 2)
•Anaerobic respiration yields only 5\% as much ATP as aerobic respiration, but produces ATP 2$\frac{1}{2}$ times faster \newline % Row Count 10 (+ 3)
–Rapidly provides fuel for \textasciitilde{}30 – 40 seconds of strenuous exercise \newline % Row Count 12 (+ 2)
–Drawback - uses huge amounts of glucose for relatively small amounts of ATP produced and creates lactic acid as byproduct% Row Count 15 (+ 3)
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Aerobic Pathway}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•Produces \textasciitilde{}95\% of ATP during rest and light to moderate exercise  \newline % Row Count 2 (+ 2)
–Slower process than anaerobic \newline % Row Count 3 (+ 1)
•Series of chemical reactions that require oxygen \newline % Row Count 5 (+ 2)
•Glycolysis is first step \newline % Row Count 6 (+ 1)
–When oxygen is present in proper amounts, pyruvic acid is modified and sent to the mitochondria \newline % Row Count 8 (+ 2)
•Occurs in the mitochondria in two steps (citric acid cycle and oxidative phosphorylation) \newline % Row Count 10 (+ 2)
–Breaks pyruvate down producing CO2 ,H2O, and a large amount of ATP \newline % Row Count 12 (+ 2)
•Glycolysis breaks down the glucose into pyruvate (pyruvic acid) \newline % Row Count 14 (+ 2)
•With enough oxygen present in the cytosol, pyruvate is modified and enters the mitochondria where the breakdown of the modified pyruvate during the citric acid cycle produces molecules that are used in oxidative phosphorylation to produce a lot of ATP \newline % Row Count 20 (+ 6)
•Beta oxidation of fatty acids (lipids) and oxidative deamination, followed by transamination, of amino acids provide substrates for aerobic respiration to produce ATP as well \newline % Row Count 24 (+ 4)
•Fuels - stored glycogen, blood borne glucose, pyruvic acid from glycolysis, amino acids, and free fatty acids% Row Count 27 (+ 3)
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Energy Systems Used During Sports}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Metabolism}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•Oxygen Debt, or "Excess Post-Exercise Oxygen Consumption" (EPOC)  is the amount of O2 repayment required after exercise in skeletal muscle to: \newline % Row Count 3 (+ 3)
–Replenish ATP stores \newline % Row Count 4 (+ 1)
–Replenish creatine phosphate and myoglobin stores \newline % Row Count 6 (+ 2)
–Convert lactic acid  back into pyruvate so it can be used in the mitochondria to help replenish ATP \newline % Row Count 9 (+ 3)
–Balance hormones \newline % Row Count 10 (+ 1)
•Some studies have shown that high-intensity exercise periods, such as interval training, may increase EPOC and thus allow you to increase post exercise metabolism  \newline % Row Count 14 (+ 4)
–EPOC is commonly referred to as the "after burn" \newline % Row Count 16 (+ 2)
•The greater the EPOC, the more fat stores you may potentially use throughout the day to return muscle back to original state% Row Count 19 (+ 3)
} \tn 
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Imbalances of Homeostasis}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•Spasm \newline % Row Count 1 (+ 1)
–A sudden involuntary activation of a motor unit within whole muscle  \newline % Row Count 3 (+ 2)
– usually painless \newline % Row Count 4 (+ 1)
•Cramp \newline % Row Count 5 (+ 1)
–Involuntary and often painful tetanic muscle contractions \newline % Row Count 7 (+ 2)
–Caused by:•inadequate blood flow to muscles (such as in dehydration or blood clot) \newline % Row Count 9 (+ 2)
•nerve compression \newline % Row Count 10 (+ 1)
•overuse \newline % Row Count 11 (+ 1)
•Injury \newline % Row Count 12 (+ 1)
•abnormal blood electrolyte levels \newline % Row Count 13 (+ 1)
–calcium and magnesium levels important  \newline % Row Count 14 (+ 1)
•Intra vs extracellular Na and K also important% Row Count 15 (+ 1)
} \tn 
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Response to Exercise}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•Endurance (aerobic) training \newline % Row Count 1 (+ 1)
–Leads to increased \newline % Row Count 2 (+ 1)
•Muscle capillaries (blood flow) \newline % Row Count 3 (+ 1)
•Number of mitochondria (ATP production when oxygen present) \newline % Row Count 5 (+ 2)
•Myoglobin synthesis (more oxygen storage) \newline % Row Count 6 (+ 1)
–Results in greater endurance, strength, and resistance to fatigue \newline % Row Count 8 (+ 2)
•Greatest effect seen in SO fibers \newline % Row Count 9 (+ 1)
–May cause the gradual transformation of some FG fibers to FOG fibers \newline % Row Count 11 (+ 2)
•The transformed fibers show a slight decrease in size, but an increase in number of mitochondria (aerobic ATP capacity) and blood supply \newline % Row Count 14 (+ 3)
–Endurance training also results in cardiovascular and respiratory adaptations that increase the nutrient transport and waste removal for skeletal muscle cells \newline % Row Count 18 (+ 4)
•VO2 max and lactate threshold come into play here% Row Count 20 (+ 2)
} \tn 
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Roids... Juice}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•Length of use and doses required to produce desired results can be dangerous \newline % Row Count 2 (+ 2)
–Cause many cells in the body to grow, including cancerous cells \newline % Row Count 4 (+ 2)
•Liver damage and various types of cancer is common with oral and injected steroids \newline % Row Count 6 (+ 2)
–Kidney damage \newline % Row Count 7 (+ 1)
–Stunted growth for those still growing \newline % Row Count 8 (+ 1)
–Mood swings in long-term users from affected neurotransmitter release in the brain \newline % Row Count 10 (+ 2)
•Increased irritability and aggression... Roid Rage! \newline % Row Count 12 (+ 2)
•Depression \newline % Row Count 13 (+ 1)
–Increased blood pressure and risk of heart disease \newline % Row Count 15 (+ 2)
–Increased LDL levels... these are the bad kind \newline % Row Count 16 (+ 1)
–Increased sebaceous gland secretion \newline % Row Count 17 (+ 1)
•Pimple Party!!! \newline % Row Count 18 (+ 1)
•...Backne and trapne \newline % Row Count 19 (+ 1)
–Users often combine different types of steroid and non-steroid drugs when undergoing a cycle  \newline % Row Count 21 (+ 2)
– stacking% Row Count 22 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Response to Exercise}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Muscle cells undergo atrophy in response to lack of use \newline % Row Count 2 (+ 2)
–Decrease in size/diameter due to decrease in the things listed under hypertrophy slide \newline % Row Count 4 (+ 2)
•Muscle strength can decline around \textasciitilde{}5\% per day \newline % Row Count 5 (+ 1)
–Atrophy can occur from simply not using them (disuse atrophy) or damage to the nerves that cause them to contract (denervation atrophy) \newline % Row Count 8 (+ 3)
–If atrophy persists for extended periods, 6 months to over 2 years, muscle fibers can be irreversibly replaced by fibrous connective tissue% Row Count 11 (+ 3)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Exercise Supplements}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Claimed benefits of most supplements not well supported by quality scientific evidence \newline % Row Count 2 (+ 2)
–ACSM Discussion of vitamins and supplements \newline % Row Count 3 (+ 1)
–Wikipedia article on BB supplements \newline % Row Count 4 (+ 1)
•Some info may be incomplete or incorrect, usual Wikipedia risk \newline % Row Count 6 (+ 2)
–NIH resource on supplements \newline % Row Count 7 (+ 1)
–Consumer medical watchdog group (science-based medicine) \newline % Row Count 9 (+ 2)
•Some products may contain unlisted ingredients that may be harmful or banned by athletic organizations% Row Count 12 (+ 3)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\begin{tabularx}{5.377cm}{X}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Exercise-induced Muscle Damage}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Strenuous exercise produces stress and damage to muscle fibers \newline % Row Count 2 (+ 2)
–Torn sarcolemmas in some muscle fibers \newline % Row Count 3 (+ 1)
–Damaged myofibrils \newline % Row Count 4 (+ 1)
–Disrupted Z-discs \newline % Row Count 5 (+ 1)
•Blood analysis post exercise shows the presence of proteins that are normally confined to muscle cells \newline % Row Count 8 (+ 3)
–Myoglobin \newline % Row Count 9 (+ 1)
–Creatine Kinase% Row Count 10 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Fiber Types}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•Within a particular motor unit, all the skeletal muscle fibers are of the same type \newline % Row Count 2 (+ 2)
–The different motor units in a muscle are recruited in a specific order depending on the task being performed  \newline % Row Count 5 (+ 3)
•Weak contractions usually require SO motor units only•If more force is required, FOG motor units are recruited \newline % Row Count 8 (+ 3)
•If maximal force is required, the big FG fibers are recruited!% Row Count 10 (+ 2)
} \tn 
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\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Exercise Supplements}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Claimed benefits of most supplements not well supported by quality scientific evidence \newline % Row Count 2 (+ 2)
–ACSM Discussion of vitamins and supplements \newline % Row Count 3 (+ 1)
–Wikipedia article on BB supplements \newline % Row Count 4 (+ 1)
•Some info may be incomplete or incorrect, usual Wikipedia risk \newline % Row Count 6 (+ 2)
–NIH resource on supplements \newline % Row Count 7 (+ 1)
–Consumer medical watchdog group (science-based medicine) \newline % Row Count 9 (+ 2)
•Some products may contain unlisted ingredients that may be harmful or banned by athletic organizations% Row Count 12 (+ 3)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\begin{tabularx}{5.377cm}{X}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Exercise Supplements}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Claimed benefits of most supplements not well supported by quality scientific evidence \newline % Row Count 2 (+ 2)
–ACSM Discussion of vitamins and supplements \newline % Row Count 3 (+ 1)
–Wikipedia article on BB supplements \newline % Row Count 4 (+ 1)
•Some info may be incomplete or incorrect, usual Wikipedia risk \newline % Row Count 6 (+ 2)
–NIH resource on supplements \newline % Row Count 7 (+ 1)
–Consumer medical watchdog group (science-based medicine) \newline % Row Count 9 (+ 2)
•Some products may contain unlisted ingredients that may be harmful or banned by athletic organizations% Row Count 12 (+ 3)
} \tn 
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Fiber Types}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•By Function \newline % Row Count 1 (+ 1)
–Slow oxidative fibers (SO)(Type I) \newline % Row Count 2 (+ 1)
•Small, appear dark red, are the least powerful type.  \newline % Row Count 4 (+ 2)
•Myosin heads hydrolyze ATP slowly leading to a lower rate of contraction... hence slow \newline % Row Count 6 (+ 2)
•They are very fatigue resistant \newline % Row Count 7 (+ 1)
•Low amount of glycogen stores compared to FOG and FG \newline % Row Count 9 (+ 2)
•Highly vascularized \newline % Row Count 10 (+ 1)
•Have a lot of mitochondria \newline % Row Count 11 (+ 1)
–Generate ATP mainly through aerobic respiration, hence oxidative \newline % Row Count 13 (+ 2)
•High myoglobin \newline % Row Count 14 (+ 1)
•Used for endurance activities where big, powerful contractions are not needed \newline % Row Count 16 (+ 2)
–Ex: postural maintenance, long distance activities in running, swimming, and cycling% Row Count 18 (+ 2)
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Metabolism: Energy for Contraction}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{•ATP is the only source used directly for contractile activities \newline % Row Count 2 (+ 2)
–Move and detach cross bridges, power calcium pumps in SR and sarcolemma, and power the return of Na+ \& K+to normal levels after excitation \newline % Row Count 5 (+ 3)
–Available muscle stores of ATP depleted in 3–6 seconds from the onset of contraction \newline % Row Count 7 (+ 2)
•In order to maintain activity, the muscles must make more ATP% Row Count 9 (+ 2)
} \tn 
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Metabolism: Creatine Phosphate}}  \tn
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\mymulticolumn{1}{x{5.377cm}}{–CP is 3-6 times more plentiful than ATP in the sarcoplasm of a relaxed muscle fiber \newline % Row Count 2 (+ 2)
•When contraction begins, muscles quickly use ATP stores \newline % Row Count 4 (+ 2)
–Leads to increase in ADP in sarcoplasm \newline % Row Count 5 (+ 1)
–CK takes a phosphate back from CP and adds it to ADP forming ATP \newline % Row Count 7 (+ 2)
•CP catalyzed regeneration of ATP allow muscles to contract for roughly 15 seconds% Row Count 9 (+ 2)
} \tn 
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\begin{tabularx}{5.377cm}{X}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Metabolism: Creatine Phosphate}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•The metabolite (break down product) of creatine is creatinine \newline % Row Count 2 (+ 2)
–Creatinine is filtered by the kidneys into the urine \newline % Row Count 4 (+ 2)
–Adults require about 2 grams of creatine a day through synthesis or dietary means to replace the urinary loss. \newline % Row Count 7 (+ 3)
•Some studies have shown that creatine supplementation can increase explosive movements such as sprinting or resistance training \newline % Row Count 10 (+ 3)
•Others have shown no performance enhancement \newline % Row Count 11 (+ 1)
•Some murine (mouse) studies have shown that ingesting excess creatine can cause the body to produce less endogenous (self produced) creatine \newline % Row Count 14 (+ 3)
–The mechanisms of how this works are still not entirely understood \newline % Row Count 16 (+ 2)
–The long term effects of creatine supplementation have yet to be determined% Row Count 18 (+ 2)
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Aerobic Pathway}}  \tn
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\mymulticolumn{1}{p{5.377cm}}{\vspace{1px}\centerline{\includegraphics[width=5.1cm]{/web/www.cheatography.com/public/uploads/jjovann_1541014097_9.5 img 4.jpg}}} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
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\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Heat Production During Muscle Activity}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•\textasciitilde{}40\% of energy released in muscle activity used for work \newline % Row Count 2 (+ 2)
•Remaining energy (60\%) is converted to heat \newline % Row Count 3 (+ 1)
–Heat is a byproduct of many chemical reactions in the body  \newline % Row Count 5 (+ 2)
•Dangerous build up of heat levels prevented by radiation of heat from skin  \newline % Row Count 7 (+ 2)
–Sweating increases rate of heat removal from skin surface \newline % Row Count 9 (+ 2)
•Shivering - result of involuntary skeletal muscle contractions to increase muscle metabolism \newline % Row Count 11 (+ 2)
–Increases skeletal muscle heat production to offset a dangerous decrease in core body temperature% Row Count 13 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Fiber Types}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Skeletal muscle fibers are not all alike in appearance and function. By appearance: \newline % Row Count 2 (+ 2)
–Red muscle fibers (the dark meat) have a high myoglobin content, many mitochondria, and rich vascularization (blood supply) \newline % Row Count 5 (+ 3)
–White muscle fibers (the white meat) have high amounts of glycolytic enzymes, low myoglobin content, fewer mitochondria, and less vascularization vs. red fibers% Row Count 9 (+ 4)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Fiber Types}}  \tn
\SetRowColor{LightBackground}
\mymulticolumn{1}{p{5.377cm}}{\vspace{1px}\centerline{\includegraphics[width=5.1cm]{/web/www.cheatography.com/public/uploads/jjovann_1541015644_9.5 img 8.png}}} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
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\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Response to Exercise}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Strength training (anaerobic activity) increases the size and tension production of FG fibers \newline % Row Count 2 (+ 2)
–Increase in size and strength due to increase in number of myofilaments in muscle fiber.  \newline % Row Count 4 (+ 2)
•Overall result is hypertrophy \newline % Row Count 5 (+ 1)
–Bulging muscles \newline % Row Count 6 (+ 1)
–Increased number of mitochondria \newline % Row Count 7 (+ 1)
•Quicker ATP replenishment during rest when blood flow is restored \newline % Row Count 9 (+ 2)
–Increased glycogen stores•Increased glucose availability for glycolysis during contraction  \newline % Row Count 11 (+ 2)
–Increase in number of glycolytic enzymes \newline % Row Count 12 (+ 1)
•results in greater ATP production capacity during contraction \newline % Row Count 14 (+ 2)
–May cause the gradual transformation of some FOG fibers to FG fibers% Row Count 16 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Response to Exercise}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Ratio of FG to SO fibers in each muscle is most likely genetically determined \newline % Row Count 2 (+ 2)
–This provides a partial explanation for why some people may be better at particular activities than others \newline % Row Count 5 (+ 3)
•People with higher proportions of FG fibers may excel in activities involving short, powerful, intense activities \newline % Row Count 8 (+ 3)
–Weight lifting and sprinting \newline % Row Count 9 (+ 1)
•People with a higher percentage of SO fibers may excel in endurance activities \newline % Row Count 11 (+ 2)
–Long distance cycling, running, swimming% Row Count 12 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Exercise-induced Muscle Damage}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Delayed Onset Muscle Soreness (DOMS) \newline % Row Count 1 (+ 1)
–Muscles become sore 12-48 hours post exercise \newline % Row Count 2 (+ 1)
•Due to inflammation from damage to muscle \newline % Row Count 3 (+ 1)
•Accompanied by stiffness, tenderness, and swelling \newline % Row Count 5 (+ 2)
•Greatest effects felt 24-72 hours post activity \newline % Row Count 7 (+ 2)
–Causes of DOMS not completely understood. but studies reveal that microscopic muscle damage (microtrauma) may be a major contributing factor \newline % Row Count 10 (+ 3)
•Damage to sarcomeres (z-discs, thin, and thick filaments can tear or become dislodged), calcium homeostasis in muscle cell disrupted, ATP production may slow, possible increase in sarcomere protein breakdown by the proteases \newline % Row Count 15 (+ 5)
–Interestingly, muscle become more damaged, and sore, from eccentric contractions (the negative rep) than from concentric or isometric contractions \newline % Row Count 18 (+ 3)
•Mechanisms not entirely understood \newline % Row Count 19 (+ 1)
–Not caused by lactic acid build-up \newline % Row Count 20 (+ 1)
•Concentric contractions produce lactic acid and do not cause DOMS \newline % Row Count 22 (+ 2)
•Studies show lactic acid levels in blood return to normal within 1 hour after exercise% Row Count 24 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Imbalances of Homeostasis}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Aging \newline % Row Count 1 (+ 1)
–By age 30, loss of muscle mass (sarcopenia) begins \newline % Row Count 3 (+ 2)
•In part,due to decreased levels of physical activity \newline % Row Count 5 (+ 2)
•With aging,humans undergo a slow, progressive loss of skeletal muscle mass that is replaced largely by fibrous connective tissue and adipose tissue \newline % Row Count 9 (+ 4)
–Muscle strength at 85 is roughly 40\%of what it was at age 25 \newline % Row Count 11 (+ 2)
–Regular exercise can slow the rate of loss \newline % Row Count 12 (+ 1)
–Exercise in the elderly can still produce significant adaptation \newline % Row Count 14 (+ 2)
•Aerobic training is of particular importance due to it's cardiovascular effects \newline % Row Count 16 (+ 2)
•Strength training, even a modest amount, can partially prevent the loss of muscle tissue that occurs with aging \newline % Row Count 19 (+ 3)
–Also helps reduce bone density loss and loss of ROM in joints% Row Count 21 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Roids... Gym Candy}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Male side effects \newline % Row Count 1 (+ 1)
–Decreased endogenous testosterone production \newline % Row Count 2 (+ 1)
–Conversion of excess testosterone to estradiol \newline % Row Count 3 (+ 1)
•Causes gynecomastia – female-like breast tissue in males \newline % Row Count 5 (+ 2)
–Testicular atrophy from decreased sperm production \newline % Row Count 7 (+ 2)
–Sterility \newline % Row Count 8 (+ 1)
–Baldness  \newline % Row Count 9 (+ 1)
– increased development of androgenic alopecia for those with the affected \newline % Row Count 11 (+ 2)
•Female side effects \newline % Row Count 12 (+ 1)
–Atrophy of breasts and uterus \newline % Row Count 13 (+ 1)
–Menstrual irregularities \newline % Row Count 14 (+ 1)
–Sterility \newline % Row Count 15 (+ 1)
–Increased male-pattern growth of body and facial hair (hirsutism) \newline % Row Count 17 (+ 2)
–Permanent deepening of voice \newline % Row Count 18 (+ 1)
–Clitoral enlargement  \newline % Row Count 19 (+ 1)
•Adolescent side effects \newline % Row Count 20 (+ 1)
–stunted growth due to premature skeletal maturation and accelerated puberty changes \newline % Row Count 22 (+ 2)
–risk of not reaching expected height if steroid use precedes the typical adolescent growth spurt% Row Count 24 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Fiber Types}}  \tn
\SetRowColor{LightBackground}
\mymulticolumn{1}{p{5.377cm}}{\vspace{1px}\centerline{\includegraphics[width=5.1cm]{/web/www.cheatography.com/public/uploads/jjovann_1541015436_9.5 img 7.jpg}}} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Fiber Types}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•By function cont. \newline % Row Count 1 (+ 1)
–Fast oxidative-glycolytic fibers (FOG) (Type IIa) \newline % Row Count 3 (+ 2)
•Intermediate in size, appear red to pink \newline % Row Count 4 (+ 1)
•More myofilaments than SO  \newline % Row Count 5 (+ 1)
•As much to slightly less vascularized vs. SO \newline % Row Count 6 (+ 1)
•Moderately resistant to fatigue  \newline % Row Count 7 (+ 1)
•Myosin heads hydrolyze ATP 3-5x faster than SO which make them contract faster \newline % Row Count 9 (+ 2)
–Twitches reach peak tension faster than SO and are briefer in duration  \newline % Row Count 11 (+ 2)
– less than 100 msec \newline % Row Count 12 (+ 1)
•Have the most mitochondria of the different types \newline % Row Count 14 (+ 2)
–Generate considerable ATP through aerobic (oxidative) respiration to power the greater number of myofilaments vs. SO \newline % Row Count 17 (+ 3)
•High myoglobin \newline % Row Count 18 (+ 1)
•Have a moderate amount of intracellular glycogen and can use anaerobic pathway (fermentation) efficiently when oxygen drops \newline % Row Count 21 (+ 3)
•Contribute to exercises such as walking and sprinting% Row Count 23 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Metabolism: Energy for Contraction}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Muscle fibers regenerate ATP by: \newline % Row Count 1 (+ 1)
–Direct Phosphorylation (adding a phosphate) of ADP using creatine phosphate (CP)  \newline % Row Count 3 (+ 2)
•Especially important in muscle fibers \newline % Row Count 4 (+ 1)
–95\% of the body's creatine is found in skeletal muscle \newline % Row Count 6 (+ 2)
–Anaerobic pathway (glycolysis  lactic acid) \newline % Row Count 7 (+ 1)
•No O2  required•If Anaerobic, glycolysis is followed by fermentation   \newline % Row Count 9 (+ 2)
–Aerobic respiration \newline % Row Count 10 (+ 1)
•glycolysis O2 and modified glycolysis products into mitochondria% Row Count 12 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Sources of Muscle Energy}}  \tn
\SetRowColor{LightBackground}
\mymulticolumn{1}{p{5.377cm}}{\vspace{1px}\centerline{\includegraphics[width=5.1cm]{/web/www.cheatography.com/public/uploads/jjovann_1541011981_9.5 img 1.jpg}}} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Anaerobic Pathway}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Glycolysis  \newline % Row Count 1 (+ 1)
– does not require oxygen \newline % Row Count 2 (+ 1)
–1st step in both aerobic and anaerobic pathway \newline % Row Count 3 (+ 1)
–In the cytosol, glucose is degraded to 2 pyruvic acid molecules via enzyme catalyzed reactions \newline % Row Count 5 (+ 2)
–Produces 2 ATP per glucose molecule \newline % Row Count 6 (+ 1)
•At 70\% of maximum contractile activity \newline % Row Count 7 (+ 1)
–Bulging muscles compress blood vessels \newline % Row Count 8 (+ 1)
–oxygen delivery impaired \newline % Row Count 9 (+ 1)
–W/o oxygen, pyruvic acid converted to lactic acid in order to regenerate specific molecules needed for glycolysis to continue making ATP•Fermentation% Row Count 13 (+ 4)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Anaerobic Pathway}}  \tn
\SetRowColor{LightBackground}
\mymulticolumn{1}{p{5.377cm}}{\vspace{1px}\centerline{\includegraphics[width=5.1cm]{/web/www.cheatography.com/public/uploads/jjovann_1541013958_9.5 img 3.jpg}}} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
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\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Energy Systems Used During Sports}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Aerobic endurance \newline % Row Count 1 (+ 1)
–Length of time muscle is capable of contraction  using ATP primarily produced from aerobic pathway \newline % Row Count 4 (+ 3)
•Anaerobic threshold \newline % Row Count 5 (+ 1)
–Point at which muscle metabolism converts to primarily anaerobic ATP production% Row Count 7 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Fatigue}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Physiological inability to contract despite continued stimulation \newline % Row Count 2 (+ 2)
•Occurs when \newline % Row Count 3 (+ 1)
–Ionic imbalances (K+, Ca2+, Pi) interfere with E‑C coupling  \newline % Row Count 5 (+ 2)
–Prolonged exercise may damage SR and interfere with Ca2+regulation and release \newline % Row Count 7 (+ 2)
–Inhibition of Cross-bridge cycling \newline % Row Count 8 (+ 1)
•Build up of ADP and Pi in muscle fibers during activity may directly inhibit cross-bridge cycling \newline % Row Count 11 (+ 3)
•Lactic acid build-up not necessarily a cause \newline % Row Count 12 (+ 1)
–Elevated H+ ion concentration (acidification) in sarcoplasm may affect muscle fiber function \newline % Row Count 14 (+ 2)
•Thought to be caused by release of H+ during ATP hydrolysis by contractile proteins, not lactic acid production \newline % Row Count 17 (+ 3)
–Recent studies show that increasing acidity in muscle fibers does not directly hinder contractile proteins. \newline % Row Count 20 (+ 3)
•It does directly create dysfunction in Ca regulation and release which affects contractility and relaxation \newline % Row Count 23 (+ 3)
•Total lack of ATP rarely occurs during states of continuous contraction, and would cause contractures (continuous contractions)% Row Count 26 (+ 3)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Fiber Types}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Classified functionally according to two characteristics \newline % Row Count 2 (+ 2)
–Speed of contraction: \newline % Row Count 3 (+ 1)
•slow or fast fibers according to \newline % Row Count 4 (+ 1)
–Speed at which myosin ATPases split ATP \newline % Row Count 5 (+ 1)
–Pattern of electrical activity of motor neurons \newline % Row Count 7 (+ 2)
–Primary Metabolic pathways used for ATP synthesis while contracting \newline % Row Count 9 (+ 2)
•Oxidative fibers—use aerobic pathways \newline % Row Count 10 (+ 1)
•Glycolytic fibers—use anaerobic glycolysis% Row Count 11 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Response to Exercise}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Total number of muscle fibers typically does not increase \newline % Row Count 2 (+ 2)
–Most people have roughly the same amount of muscle cells regardless of difference in body size \newline % Row Count 4 (+ 2)
•Although, the characteristics of the fibers can change \newline % Row Count 6 (+ 2)
–Different types of activity induce changes in muscle fibers \newline % Row Count 8 (+ 2)
•Endurance vs. Strength% Row Count 9 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Response to Exercise}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Training programs should reflect the type of activity an athlete wishes to perform \newline % Row Count 2 (+ 2)
–High weight/low rep resistance training will have little effect on a marathoner's ability to run long distance \newline % Row Count 5 (+ 3)
–Endurance type activities, like half marathons and three mile swims, will not lead to the strength and size gains desired by weight lifters \newline % Row Count 8 (+ 3)
–However, most successful long-term fitness regimens include both endurance and resistance training \newline % Row Count 11 (+ 3)
•Changes in muscle in response to repeated periods of exercise occur over a period of weeks to months \newline % Row Count 14 (+ 3)
–Speed of recovery, growth, and adaptation of muscle to exercise depends on many factors•Genetics, age, hormones, nutrition, Satellite cells \newline % Row Count 17 (+ 3)
•If regular exercise ceases, the muscle revert to their unexercised state% Row Count 19 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Exercise-induced Muscle Damage}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Muscle fibers undergo repair and adaptation in response to damage \newline % Row Count 2 (+ 2)
–Muscles become more resilient to type of activity that induced damage thus decreasing damage and soreness from future activities of similar type  \newline % Row Count 5 (+ 3)
•New regions of sarcolemma are formed to replace damaged areas \newline % Row Count 7 (+ 2)
•More muscle proteins, such as myofibrils, and organelles are formed \newline % Row Count 9 (+ 2)
–Allow for greater contractile strength and support \newline % Row Count 11 (+ 2)
•Better able to resist, or buffer, the effects of the build up of metabolites such as acid% Row Count 13 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle Response to Exercise}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•The regularity of muscle use, as well as the duration and intensity of activity, affect the properties of muscle \newline % Row Count 3 (+ 3)
•Exercise can produce an increase in size as well as changes in a muscle cell's capacity for ATP production \newline % Row Count 6 (+ 3)
•Muscle cells undergo hypertrophy in response to stress \newline % Row Count 8 (+ 2)
–Increase in size/diameter, not in number \newline % Row Count 9 (+ 1)
•Enlargement of existing fibers due to increase in the number of: \newline % Row Count 11 (+ 2)
–Myofibrils \newline % Row Count 12 (+ 1)
»More contractile organelles = more tension generated \newline % Row Count 14 (+ 2)
–Mitochondria \newline % Row Count 15 (+ 1)
»Bigger muscle cells with more contractile organelles need more ATP to power them \newline % Row Count 17 (+ 2)
–Sarcoplasmic reticula \newline % Row Count 18 (+ 1)
»Need more Ca storage and release for new myofibrils \newline % Row Count 20 (+ 2)
–Other organelles and proteins necessary for increased metabolic capacity% Row Count 22 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Anabolic Steroids... Roids}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Anabolic-Androgenic Steroids \newline % Row Count 1 (+ 1)
–Mimics the effects of testosterone and DHT in the body \newline % Row Count 3 (+ 2)
–Cause an increase in muscle size and thus strength \newline % Row Count 5 (+ 2)
–Cause increase in lean muscle mass \newline % Row Count 6 (+ 1)
•With proper diet \newline % Row Count 7 (+ 1)
–Cause increased bone growth and remodeling \newline % Row Count 8 (+ 1)
–Stimulates red bone marrow•Increase in RBCs% Row Count 9 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Fiber Types}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Most whole skeletal muscles are a mixture of all three types of skeletal muscle fibers \newline % Row Count 2 (+ 2)
–About half the fibers in a "typical"skeletal muscle are slow oxidative (SO) fibers \newline % Row Count 4 (+ 2)
–Ratio of the three types in a whole muscle can vary depending on: \newline % Row Count 6 (+ 2)
•The action of the muscle \newline % Row Count 7 (+ 1)
•Training program \newline % Row Count 8 (+ 1)
•Genetic factors \newline % Row Count 9 (+ 1)
–Neck and back muscles often contain a higher proportion of SO fibers \newline % Row Count 11 (+ 2)
•Primarily used for postural support \newline % Row Count 12 (+ 1)
–Shoulder and arm muscles contain higher proportion of FG fibers \newline % Row Count 14 (+ 2)
•Not used all the time \newline % Row Count 15 (+ 1)
•Used briefly to produce large amounts of tension for activities like lifting or throwing \newline % Row Count 17 (+ 2)
–Leg and thigh muscles contain large numbers of both SO and FOG fibers \newline % Row Count 19 (+ 2)
•Used for support, walking, and running% Row Count 20 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Exercise Supplements}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•Vitamins \newline % Row Count 1 (+ 1)
–Most Americans do not require vitamin supplements \newline % Row Count 3 (+ 2)
–Much of the vitamins needed are obtained from a healthy diet \newline % Row Count 5 (+ 2)
–Vitamin supplements can be useful in those with nutritional deficiencies and professional athletes \newline % Row Count 8 (+ 3)
•Protein supplements \newline % Row Count 9 (+ 1)
–Daily protein requirement for an adult human is about 0.8 grams per 2.2 lbs of body weight \newline % Row Count 11 (+ 2)
•Can be higher in growing children, pregnant women, postsurgical patients, and athletes. \newline % Row Count 13 (+ 2)
–Excess protein intake (over 200 g/day) may lead to kidney damage over time \newline % Row Count 15 (+ 2)
–High protein diets can lead to fat gain if total caloric intake greater than expenditure \newline % Row Count 17 (+ 2)
•Pre-, during, and post workout supplements \newline % Row Count 18 (+ 1)
–Many contain high amounts of various stimulants \newline % Row Count 20 (+ 2)
•May cause increases in blood pressure \newline % Row Count 21 (+ 1)
•May cause concentration issues \newline % Row Count 22 (+ 1)
•May increase rate of dehydration during activity \newline % Row Count 24 (+ 2)
–Typically contain low amounts of advertised ingredients \newline % Row Count 26 (+ 2)
•below amounts needed for physiologically relevant levels as based on scientific studies quoted by the supplement company% Row Count 29 (+ 3)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal Muscle Fiber Types}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{•By function cont... cont \newline % Row Count 1 (+ 1)
–Fast Glycolytic fibers (FG) \newline % Row Count 2 (+ 1)
–Type IIx (or IId) in humans, or Type IIb in small mammals \newline % Row Count 4 (+ 2)
•largest, white in color, and powerful \newline % Row Count 5 (+ 1)
–Many myofibrils, very low myoglobin content \newline % Row Count 6 (+ 1)
•Low amount of mitochondria compared to types I (SO) and IIa (FOG) \newline % Row Count 8 (+ 2)
•Have a lot of glycolytic enzymes in the sarcoplasm for glycolysis \newline % Row Count 10 (+ 2)
–Primarily use anaerobic pathway in generating ATP during contraction \newline % Row Count 12 (+ 2)
–Suited to intense, powerful activity of short duration \newline % Row Count 14 (+ 2)
•Contain large amounts of glycogen \newline % Row Count 15 (+ 1)
–Blood glucose and oxygen delivery severely decreased when contracting \newline % Row Count 17 (+ 2)
–Glycolysis and fermentation use a lot of glucose to make small amounts of ATP compared to aerobic \newline % Row Count 20 (+ 3)
•Myosin heads hydrolyze ATP very quickly \newline % Row Count 21 (+ 1)
–Fast and powerful contractions•Used in short, powerful activities \newline % Row Count 23 (+ 2)
–resistance training programs  \newline % Row Count 24 (+ 1)
– lifting weights% Row Count 25 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}