Exam #1 - Study Guide Flashcards
Muscles receive stimulation
Muscles are capable of receiving stimulation from nerves and responding
Muscles - contractible
Muscles after receiving stimulation contract and produce force
Muscles - extensible
Muscles can be stretched during the application of force
Muscles - elasticity
Muscle can return to its original shape after contracting or lengthening
Muscles - adaptable
Muscle can be changed or altered
hypertrophy
Increase in muscle mass due to increase in muscle cell size
Atrophy
Decrease in muscle mass
Adduction
Moving of a body part toward the midline of the body
Adbuction
Moving a body part away from the body
Flexion
Bending a joint to decrease the angle of the joint - toward body?
Extension
Straightening a joint to decrease the angle of the joint, away from body?
Rotation
Moving a body part around an axis
Cardiac muscle
Involuntary
Heart
Smooth muscle
Involuntary
organs
Skeletal muscle
Voluntary
Attach to skeleton and move body parts
There are approximately how many muscles?
640
Deltoid
Shoulder
Pectorals
Chest/boobs
Lats
Large flat muscle covering middle and lower back
Abdominals
Between ribs and pelvis on front of body
Biceps
Front of upper arm and between shoulder and elbow
Tricep
upper arm, responsible for extension of elbow joint
Forearms
Area between elbow joint and wrist
Glutes
Three muscles which make up the buttocks
Quads
Located in front of the thigh
Hamstrings
In the back of the thigh
Gastrocnemius and soleus
Calf
Epimysium
Outer tissue
Fascicles
Inner bundles
Muscle fiber
Inside fascicles
Ligaments
Attach bone to bone
Tendons
Attach muscle to bone
Fascia
Attach muscle to muscle
Slow twitch
When slow twitch neurons are fired, far less muscle fibers are activated
ST fibers produce less force
Walking, jogging, biking, swimming
Fast twitch
When fast twitch neurons are fired, far more muscle fibers are activated
FT fibers produce more force
Jumping, sprinting, throwing
Agonist
Primary movers
Produce the force
Biceps
Antagonists
Opposing movers
The brakes
Triceps
Synergists
The muscles that assist the prime movers
Brachioradiallis - muscle of the forearm that flexes the forearm at the elbow
Eccentric movement
Lengthening
Isometric
Static or still
Concentric
Shortening
Muscular strength
Maximal force a muscle can generate
1-5 reps
Heavier weights with longer rests (2 minutes) between same exercise sets
Muscular power
Strength and speed are very important in athletic application
Power = (forceXdistance)/time
Explosive aspect of strength
Moderate weights with speed and 1:5 ratio rests (10sec:50sec) between exercise sets
4-8 reps
Muscular endurance
Ability to repeatedly produce and sustain force production
Spinning on a bike
12-20 reps
Lighter weights with minimal rest (1:1 ratio) between same exercise sets or ‘circuit’ format exercises
Hypertrophy.. Transient
Pumping up of a muscle during exercise
Fluid accumulation in muscles (blood)
Only lasts short time
Hypertrophy.. Chronic
Increase in muscle size that occurs from long term resistance training
Increased number of muscle fibers and size of muscle fibers
Atrophy
During the first 6 hours of inactivity protein production starts to diminish
Strength decreases 3-4% per day in the first week of inactivity
Affect ST more than FT
Sarcopenia
Loss of muscle mass and strength with poor quality of life
Risk factors: age, gender and level of physical activity
Muscle soreness (DOMS)
Starts within 12 hours and peaks around 48 hours after strenuous exercise
Can be from the accumulation of fluids in muscles during work
DOMS is more extreme and peaks 48 hours after exercise
Eccentric vs Concentric movements and related soreness
Eccentric’ movements cause DOMS so the greater the eccentric phase, the more severe DOMS seems to be! Example… flat vs downhill running
Anti-flexion
Resist flexion or bending through the lumbar spine
Anti-extension
Strengthen lower spine
Resist extending or arching the lower part of your back (lumbar spine)
Mountain climbers
Target: teaches upper body to maintain its position during rapid leg movements
Assume a push-up position with your back flat and core tight.
Continue bringing your knees to your chest in an alternating fashion and backward until it’s straight. Do not bounce up and down.
Bird dog
While maintaining a flat back, kneel on the floor with your knees under your hips and your hands under your shoulders.
Keeping your abs tight, raise your opposite arm and leg until they are straight and in line with your body. Do not arch your lower back.
Med ball slams
Stand with your feet hip-width apart holding a med ball at chest height with your arms extended.
Rise up onto your toes, lift the med ball overhead and slam it straight down, generating power through your hips and core.
Catch the ball off the bounce and set up for your next rep.
Physio-ball circles
Assume a Plank position with your elbows on a physioball.
Keeping your core tight, rotate your arms clockwise to move the physioball in a circle
Repeat, moving your arms counterclockwise.
Hanging leg raises
Hold onto a bar as if performing a Pull-Up with your arms and legs straight.
Keeping your core tight, bring your legs up until they’re parallel to the ground.
Slowly lower your legs to the starting position.
Do your best to avoid rocking back and forth.
Superset training
multiple sets of exercises done back to back (little or no rest between sets)
Agonist-Antagonist Combos
(Chest-Back… Bench Press-Pullups or Pushups-Dumbell Rows)
These use ‘non-competing’ or ‘opposing’ muscle groups.
Sets are performed with two back to back exercises, with a rest following the completion of the 2nd exercise.
The purpose is to increase training intensity and metabolic conditioning.
Same muscle group combos
Fronts Squats-Bulgarian Split Squats-Hamstring Curls)
Pair two exercises using the same muscle group, in back to back sets
Example - Front Squats with Box Jumps; Goblet squats with Lunges.
Stretch-shortening cycle
Reversible action of mucles (elastic band)
the muscle undergoes an eccentric contraction, followed by a transitional period prior to the concentric contraction
Impact of plyometric training on the stretch-shortening cycle
□ Improved storage and utilization of elastic energy
□ Increased active muscle working range of motion
□ Enhanced involuntary nervous reflexes
□ Enhanced length-tension characteristics
□ Increased muscular pre-activitation
□Enhanced motor coordination
Minimal Ground contact time - MGCT
the time period in which the foot is in contact with the ground is known as the ‘ground contact time’ (GCT).
Level 1 of plyometric progressions
(Soft landings… i.e box jumps, 2-foot long jumps… stick landing)
Level 2 of plyometric progressions
(Continuous MGCT long jumps… i.e. 2-foot explosive hops down track)
Level 3 of plyometric progressions
(Continuous box or hurdle hops… jump down/jump up with MGCT)
Level 4 of plyometric progressions
(Continuous unilateral ‘bounding’… flat surface on incline… L/R…LL/RR)
Contrast training
a form of resistance training that pairs a heavy strength exercise (3-6 reps) with a lighter explosive exercise (6-8 reps) to take advantage of a phenomenon called ‘post-activation potentiation’ (more muscle fibers firing after the heavy set).
Purpose of squats
Glute, Quad, Hamstring, and general Core development
Proper technique of squats
no strain on back (vertebrae and discs), hips, or knees!
Goblet squat (progressions)
Prisoner Squat with Bands (below knee)
Goblet Squat with Dumbell and Bands (below knee)
Goblet Squat with Dumbell and Heels Elevated
Goblet Squat with Dumbell
Front squat (progressions)
Zombie
○ Start with arms straight out to learn balance for the position/technique
Clean
○ Place finger tips under bar just outside shoulders
○ Drive elbows up, parallel to the ground
○ Arms parallel to eachother
Crossed arm holds
○ Cross arms and place hands on top of the barbell
○ Drive elbows up so parallel to the ground
Bulgarian split squats
Work is being done by front leg
• Stand in lunge or stride position with back foot on bench or box and bar on back
• Bend front knee to lower into Lunge until thigh is parallel to ground; keep front knee behind toes
• Extend hip and knee to drive up to start position; repeat for specified reps
Perform set with opposite leg
One-leg romanian deadlifts
Use dumbells… head forward… hip hinge… butt goes backward… knees slightly bent… back flat
Push ups
Starting in a plank position, Hands shoulder width apart, bend elbows as you lower to the ground, try to bend the elbows backward more so instead of out to the side. Keeping the body flat the whole time
Pull ups
Band assisted pull ups
- Attach band to machine, but band around knee with help of partner, do pull ups
Eccentric lowering
- At the top of your pull up slowly lower yourself for 5 seconds slowly
Isometric holds
- If needed help from a partner, hold your help at the top of a pull up position and hold for 5 seconds
Hang cleans
Start from the hang position –> feet hip-width apart. Holding the bar in front and bend the knees at the hips and lower until the bar is just above your knees. Back flat, head up
Jump with the bar
Keep the bar close to your body and elbows above the bar
Drive elbows forward and around the bar.
Bar should end up resting across your shoulders. Not on chest or wrists
McGill core exercises train your core to be?
strong and stable while your limbs are moving
Letting your midsection go soft when you move creates ____?
energy leaks and inefficient movements
Teaching your core to ___ while you move arms and legs means more powerful movements.
brace
What is ground force production (GFP)
This is the body’s ability to use the lower half. The goal is to tap into the body’s maximum capacity, which is accomplished through maximum efficiency.
Bilateral deficit
The bilateral deficit simply refers to when the sum of the maximum weight lifted by both limbs in a unilateral exercise, for example, the lunge, would be less than the total lifted in a bilateral exercise like the squat
