Ch. 9 Muscular Training

Question 1

What is Wolff’s law?

Answer 1

When the skeleton is subjected to stressful forces, such as those that occur with exercise, it responds by laying down more bone tissue, thereby increasing its density. When individuals experience prolonged periods of bed rest, their bones become less dense.

Question 2

What two layers are bones composed of?

Answer 2

1) dense outer layer (cortical bone)

2) honeycomb inner structure (trabecular bone)

Question 3

What is an example of a uniplanar (hinge) joint?

Answer 3

Ankle, elbow

Question 4

What is an example of a biplanar joint?

Answer 4

Foot, knee, hand, wrist

Question 5

What is an example of a multiplanar joint?

Answer 5

Hip, thumb, shoulder

Question 6

What is proprioception?

Answer 6

The sense of knowing where the body is in relation to its various segments and the external environment

Question 7

What is the Golgi tendon organ?

Answer 7

A sensory organ within a tendon that, when stimulated, causes an inhibition of the entire muscle group to protect from too much force

Question 8

What is the muscle spindle?

Answer 8

The sensory organ within a muscle that is sensitive to stretch and thus protects the muscle against too much stretch

Question 9

What is the vestibular system?

Answer 9

the part of the central nervous system that coordinates reflexes of the eyes, neck and body to maintain equilibrium

Question 10

What are the 3 types of muscle?

Answer 10

1) skeletal - attaches to skeleton
2) smooth - walls of hollow organs
3) cardiac - walls of the heart

Question 11

What are tendons?

Answer 11

Attach muscle to bone

Question 12

What are the characteristics of fast twitch (type 2) muscle fibers?

Answer 12

Anaerobic
3-5 reps
heavy weight

Question 13

What are the characteristics of slow twitch (type 1) muscle fibers?

Answer 13

Aerobic
12-20 reps
moderate weight

Question 14

What is a sarcomere?

Answer 14

The fundamental contracting unit of skeletal muscle

Question 15

What do ligaments do?

Answer 15

Support a joint by attaching bone to bone

Question 16

What are the 3 types of fascia?

Answer 16

Superficial, deep and subserous

Question 17

Why is deep fascia directly related to flexibility?

Answer 17

It provides a framework that ensures proper alignment of muscle fibers, blood vessels and nerves and enables safe and effective transmission of forces

Question 18

Where is the COG located?

Answer 18

Where mass is considered to be equal on all sides. On most people, at the level of the second sacral vertebrae

Question 19

2 types of tissue adaptions result from muscle training. These are:

Answer 19

1. Myofibrillar hypertrophy (increase in # of myofibrils)

2. Sarcoplasmic hypertrophy (increase in muscle cell sarcoplasm)

Question 20

The relationship between muscle force and resistance force is mediated by _____

Answer 20

leverage factors

Question 21

What is the double progression protocol?

Answer 21

First increasing reps and then weight using increments of 5%

Question 22

What is the difference between the sympathetic and parasympathetic nervous systems?

Answer 22

the sympathetic nervous system is activated when there is a stressor or emergency such as severe pain, anger or fear (fight or flight). The parasympathetic nervous system aids in controlling normal functions when the body is relaxed and aids in digesting food, storing energy and promoting growth.

Question 23

What is the primary function of the anterior tibialis?

a) flexion at knee; extension at hip
b) dorsiflexion at ankle; inversion at foot
c) adduction

Answer 23

dorsiflexion at ankle; inversion at foot

Question 24

What is the primary function of the rectus femoris?

Answer 24

extension of the knee; flexion of the hip

Question 25

What is the primary function of the gluteus maximus?

a) extension and external rotation; abduction
b) flexion and extension
c) abduction and adduction

Answer 25

extension and external rotation; abduction

Question 26

What is the primary function of the biceps femoris?

a) abduction and adduction
b) dorisflexion and plantar flexion
c) flexion and external rotation at the knee; extension, abduction, and slight external rotation at the hip

Answer 26

flexion and external rotation at the knee; extension, abduction, and slight external rotation at the hip

Question 27

What is the primary function of the trapezius?

Answer 27

upper: upward rotation and elevation of scapula. middle: upward rotation and adduction of scapula. Lower: depression of scapula

Question 28

What is the primary function of the biceps brachii?

a) flexion at elbow; supination at forearm
b) flexion and extension at elbow

Answer 28

flexion at elbow; supination at forearm

Question 29

What is the primary function of the triceps brachii?

Answer 29

extension at elbow

Question 30

What actions occur in the sagittal plane and what are some examples?

Answer 30

flexion and extension, dorsiflexion and plantar flexion; forward lunges, bicep curls, sit ups, squats

Question 31

What actions occur in the frontal plane and what are some examples?

Answer 31

adduction and abduction, elevation and depression, inversion and eversion; hip abduction, side lunges

Question 32

What type of exercises would have the most benefit to a client demonstrating deficiencies in the MCGill test battery?

Answer 32

Lower back stabilization exercises

Question 33

What exercises are most appropriate for a client who’s goal is to increase muscular strength in their erector spinae muscles?

Answer 33

Squat, deadlift, prone back extension

Question 34

What exercises are most important for strengthening the rectus abdominis?

Answer 34

sit ups, curl ups, pelvic tilts

Question 35

What exercises are most important for strengthening the transverse abdominis?

Answer 35

prone plank and abdominal bracing

Question 36

What muscles externally rotate the shoulder?

Answer 36

Infraspinatus, teres minor, posterior deltoid