Chapter 7- part one, exercise science

Question 1

agonist or prime mover

Answer 1

a muscle that causes a desired motion, the main muscle

Question 2

antagonists

Answer 2

muscles that have the potential to oppose the action of the agonist

Question 3

synergist

Answer 3

muscles that assist the agonist in causing desired action, may act as joint stabilizer or neutralize rotation, or be activated as agonist fatigues

Question 4

co-contraction

Answer 4

when agonist and antagonist contract together and a joint must be stabilized

Question 5

Static (isometric)

Answer 5

no visible movement occurs, and the resistance matches the muscular tension

Question 6

concentric muscle action

Answer 6

muscle shortens and overcomes resistive force- up phase of a bicep curl

Question 7

eccentric muscle action

Answer 7

the muscle is producing force and is lengthening, or returning to resting length from a shortened position

Question 8

closed-chain movement

Answer 8

the end of a chain(joint) further from the body is fixed- such as the feet in a squat, closed-chain exercises tend to emphasize compression of joints. They involve more muscles and joints than open chain exercises, which leads to better neuromuscular coordination and overall stability at the joints`

Question 9

open-chain movement

Answer 9

the end of the chain farther from the body is free, such as a seated leg extension. open chain exercises tend to involve more shearing force at the joints

Question 10

joint mobility

Answer 10

the range of inhibited movement around a joint or body segment

Question 11

joint stability

Answer 11

the ability to maintain or control joint movement or position

Question 12

Center of gravity (COG)

Answer 12

the bodys COG is the point at which it is balanced on either side in all planes, in an avg person, this is generally located at the level of the second sacral vertebra, but it changes from person to person, depending on build. It also changes based on wheres the body is in space, and if there is external weight

Question 13

Line of gravity

Answer 13

the straight line of gravitation pull that acts on the COG., to maintain balance without moving, a persons Line of gravity must fall within their base of support

Question 14

Base of Support

Answer 14

the area beneath the body that is encompassed when one continuous line connects all points of the body that are in contact with the ground, the space between your feet when standing. Spreading the feet makes the base wider and more stable, and vise versa. To improve balance, narrow the base of support

Question 15

proprioceptive neuromuscular facilitation(pnf)

Answer 15

stretching techniques that take advantages of the principles of autogenic inhibition.
1. hold-relax
2.contract-relax
3.hold-relax with agonist contraction.
For each of the 3 techniques, a partner provides a passive pre-stretch for 10 seconds as the initial step. The actions that follow are different for each technique

Question 16

Autogenic inhibiton

Answer 16

a principle stating that activation of a GTO inhibits a muscle spindle response

Question 17

Hold-relax

Answer 17

After 10 second passive pre-stretch, individuals hold and resist the force provided by the fitness professional so that isometric muscle contraction occurs for 6 seconds in the targeted muscle, then the individual relaxes the muscle group and allows a passive stretch force from the trainer

Question 18

contract-relax

Answer 18

after 10 second passive pre-stretch, individual pushes against the force of trainer so concentric muscle contraction occurs throughout the full range of motion. Then individual relaxes and allows passive stretch

Question 19

hold-relax with agonist contraction

Answer 19

same as hold-relax but a concentric action of the opposing muscle group us added during the final passive stretch, with this technique the final stretch should be of greater magnitude, mainly due to reciprocal inhibition. This pnf technique is considered the most effective because is used both reciprocal and autogenic inhibition.

Question 20

dynamic stretching

Answer 20

mimics a movement pattern to be used in the upcoming workout or sporting event

Question 21

ballistic stretching

Answer 21

incorporates bouncing type movements

Question 22

Active isolated stretching (AIS)

Answer 22

originally used during rehabilitation, stretches never held for more than 2 seconds, stretch is relasted and returned to starting position. Usually preformed for sets and reps, increasing stretch a few degrees each time. (Shin exercise with band)