Chapter 9: Muscular Training: Foundation and Benefits Flashcards
Tendon
A band of fibrous tissue forming the termination of a muscle and attaching the muscle to a bone.
Axial Skeleton
The bones of the head, neck, and trunk.
Central Nervous System
The brain and spinal cord.
Ligaments
A strong, fibrous tissue that connects one bone to another.
Axis of Rotation
The imaginary line or point about which an object, such as a joint, rotates.
Sagittal
The longitudinal plane that divides the body into right and left portions.
Frontal
A longitudinal section that runs at a right angle to the sagittal plane, dividing the body into anterior and posterior portions,
Transverse
Anatomical term for the imaginary line that divides the body, or any of its parts, into upper (superior) and lower (inferior) parts. Also called the horizontal plane.
Flexion
The act of moving a joint so that the two bones forming it are brought closer together.
Extension
The act of straightening or extending a joint, usually applied to the muscular movement of a limb.
Abduction
Movement away from the midline of the body.
Adduction
Movement toward the midline of the body.
Supination
External rotation of the forearm (radioulnar joint) that causes the palm to face anteriorly.
Pronation
Internal rotation of the forearm causing the radius to cross diagonally over the ulna and the palm to face posteriorly.
Peripheral Nervous System
All nervous structures located outside of the CNS.
Ganglia
nerve cell bodies associated with nerves
Proprioception
Sensation and awareness of body position and movements.
Autogenic Inhibition
An automatic reflex relaxation caused by stimulation of the Golgi tendon organ (GTO).
Reciprocal Inhibition
The reflex inhibition of the motor neurons of antagonists when the agonists are contracted.
Gait
The manner or style of walking.
Muscle Spindles
The sensory organ within a muscle that is sensitive to stretch and thus protects the muscle against too much stretch.
Golgi Tendon Organ
A sensory organ within a tendon that, when stimulated, causes an inhibition of the entire muscle group to protect against too much force.
Proprioceptive Neuromuscular Facilitation
A method of promoting the response of neuromuscular mechanisms through the stimulation of proprioceptors in an attempt to gain more stretch in a muscle; often referred to as a contract-relax method of stretching,
Vestibular System
Part of the central nervous system that coordinates reflexes of the eyes, neck, and body to maintain equilibrium in accordance with posture and movement of the head.
Agonist
The muscle directly responsible for observed movement; also called the prime mover.
Prime Mover
The muscle directly responsible for observed movement.
Antagonist
The muscle that acts in opposition to the contraction produced by an agonist (prime mover) muscle.
Fascia
Strong connective tissues that perform a number of functions, including developing and isolating the muscles of the body and providing structural support and protection.
Epimysium
The fascia encasing the entire muscle.
Perimysium
The fascia covering bundles of muscle fibers.
Endomysium
The fascia covering the individual muscle fibers.
Fast twitch muscle fiber
One of several types of muscle fibers found in skeletal muscle tissue; also called type ll fibers
and characterized as having a low oxidative capacity but a high gdcolytic capacity; recruited for rapid, powerful movements such as jumping, throwing, and sprinting.
Synergist
A muscle that helps the prime mover to be more efficient.
Stabilizer
A muscle that stabilizes a joint so a movement can be done.
Mitochondria
The “power plant” of the cells where aerobic metabolism occurs.
Actin
Thin contractile protein in a myofibril.
Myosin
Thick contractile protein in a myofibril.
Myofibrils
The portion of the muscle containing the thick (myosin) and thin (actin) contractile filaments; a series of sarcomeres where the repeating pattern of the contractile proteins gives the striated appearance to skeletal muscle.
Sarcomeres
The basic functional unit of the myofibril containing the contractile proteins that generate skeletal muscle movements.
Collagen
The main constituent of connective tissue, such as ligaments, tendons, and muscles.
Isometric
A type of muscular contraction rn which the muscle is stimulated to generate tension but little or no joint movement occurs.
Concentric
A type of isotonic muscle contraction in which the muscle develops tension and shortens when stimulated.
Eccentric
A type of isotonic muscle contraction in which the muscle lengthens against a resistance when it is stimulated sometimes called``negative work’‘or “negative reps.”
Co-contraction
The mutual coordination of antagonist muscles (such as flexors and extensors) to maintain a position.
Isokinetic
A type of muscular contraction where tension developed within the muscle changes throughout the range of motion; performed with the use of special equipment; also referred to as “variable resistance” exercise.
Isotonic
A type of muscular contraction where the muscle is stimulated to develop tension and joint movement occurs.
Atrophy
A reduction in muscle size (muscle wasting) due to inactivity or immobilization.
Anabolic
Muscle building effects.
Motor unit
A motor nerve and all of the muscle fibers it stimulates.
Delayed Onset Muscle Soreness
Soreness that occurs 24 to 48 hours after strenuous exercise, the exact cause of which is unknown.
Specificity
Exercise training principle explaining that specific exercise demands made on the body produce specific responses by the body; also called exercise specificity,
Overload
The principle that a physrological system subjected to above-normal stress will respond by increasing in strength or function accordingly.
Anaerobic Glycolysis
The metabolic pathway that uses glucose for energy production without requiring oxygen. Sometimes referred to as the lactic acid system or anaerobic glucose system, it produces lactic acid as a by-product.
Reversibility
The principle of exercise training that suggests that any improvement in physical fitness due to physical activity is entirely reversible with the discontinuation Of the training program.
Diminishing Returns
Principle stating that after a certain level of performance has been achieved, there will be a decline in the effectiveness of training at furthering a person’s performance level.
Supersets
An advanced resistance-training approach that involves performing exercises, one after the others, with very little or
no rest between exercises or sets.
Compound Sets
A resistance-training approach involving the performance of two or more exercises for the same muscle or muscle group in rapid succession.
Periodization
The systematic application of overload through the pre-planned variation of program components to optimize gains in strength (or any specific component of fitness), while preventing overuse, staleness, overtraining, and plateaus,
