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KPAC 321 > Exam #1 - Study Guide > Flashcards

Exam #1 - Study Guide Flashcards

1
Q

Muscles receive stimulation

A

Muscles are capable of receiving stimulation from nerves and responding

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2
Q

Muscles - contractible

A

Muscles after receiving stimulation contract and produce force

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3
Q

Muscles - extensible

A

Muscles can be stretched during the application of force

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4
Q

Muscles - elasticity

A

Muscle can return to its original shape after contracting or lengthening

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5
Q

Muscles - adaptable

A

Muscle can be changed or altered

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6
Q

hypertrophy

A

Increase in muscle mass due to increase in muscle cell size

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7
Q

Atrophy

A

Decrease in muscle mass

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8
Q

Adduction

A

Moving of a body part toward the midline of the body

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9
Q

Adbuction

A

Moving a body part away from the body

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10
Q

Flexion

A

Bending a joint to decrease the angle of the joint - toward body?

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11
Q

Extension

A

Straightening a joint to decrease the angle of the joint, away from body?

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12
Q

Rotation

A

Moving a body part around an axis

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13
Q

Cardiac muscle

A

Involuntary

Heart

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14
Q

Smooth muscle

A

Involuntary

organs

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15
Q

Skeletal muscle

A

Voluntary

Attach to skeleton and move body parts

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16
Q

There are approximately how many muscles?

A

640

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17
Q

Deltoid

A

Shoulder

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18
Q

Pectorals

A

Chest/boobs

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19
Q

Lats

A

Large flat muscle covering middle and lower back

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20
Q

Abdominals

A

Between ribs and pelvis on front of body

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21
Q

Biceps

A

Front of upper arm and between shoulder and elbow

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22
Q

Tricep

A

upper arm, responsible for extension of elbow joint

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23
Q

Forearms

A

Area between elbow joint and wrist

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24
Q

Glutes

A

Three muscles which make up the buttocks

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25
Q

Quads

A

Located in front of the thigh

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26
Q

Hamstrings

A

In the back of the thigh

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27
Q

Gastrocnemius and soleus

A

Calf

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28
Q

Epimysium

A

Outer tissue

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29
Q

Fascicles

A

Inner bundles

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30
Q

Muscle fiber

A

Inside fascicles

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31
Q

Ligaments

A

Attach bone to bone

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32
Q

Tendons

A

Attach muscle to bone

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33
Q

Fascia

A

Attach muscle to muscle

34
Q

Slow twitch

A

When slow twitch neurons are fired, far less muscle fibers are activated

ST fibers produce less force

Walking, jogging, biking, swimming

35
Q

Fast twitch

A

When fast twitch neurons are fired, far more muscle fibers are activated

FT fibers produce more force

Jumping, sprinting, throwing

36
Q

Agonist

A

Primary movers
Produce the force
Biceps

37
Q

Antagonists

A

Opposing movers
The brakes
Triceps

38
Q

Synergists

A

The muscles that assist the prime movers

Brachioradiallis - muscle of the forearm that flexes the forearm at the elbow

39
Q

Eccentric movement

A

Lengthening

40
Q

Isometric

A

Static or still

41
Q

Concentric

A

Shortening

42
Q

Muscular strength

A

Maximal force a muscle can generate
1-5 reps
Heavier weights with longer rests (2 minutes) between same exercise sets

43
Q

Muscular power

A

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

44
Q

Muscular endurance

A

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

45
Q

Hypertrophy.. Transient

A

Pumping up of a muscle during exercise

Fluid accumulation in muscles (blood)

Only lasts short time

46
Q

Hypertrophy.. Chronic

A

Increase in muscle size that occurs from long term resistance training

Increased number of muscle fibers and size of muscle fibers

47
Q

Atrophy

A

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

48
Q

Sarcopenia

A

Loss of muscle mass and strength with poor quality of life

Risk factors: age, gender and level of physical activity

49
Q

Muscle soreness (DOMS)

A

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

50
Q

Eccentric vs Concentric movements and related soreness

A

Eccentric’ movements cause DOMS so the greater the eccentric phase, the more severe DOMS seems to be! Example… flat vs downhill running

51
Q

Anti-flexion

A

Resist flexion or bending through the lumbar spine

52
Q

Anti-extension

A

Strengthen lower spine

Resist extending or arching the lower part of your back (lumbar spine)

53
Q

Mountain climbers

A

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.

54
Q

Bird dog

A

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.

55
Q

Med ball slams

A

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.

56
Q

Physio-ball circles

A

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.

57
Q

Hanging leg raises

A

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.

58
Q

Superset training

A

multiple sets of exercises done back to back (little or no rest between sets)

59
Q

Agonist-Antagonist Combos

A

(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.

60
Q

Same muscle group combos

A

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.

61
Q

Stretch-shortening cycle

A

Reversible action of mucles (elastic band)

the muscle undergoes an eccentric contraction, followed by a transitional period prior to the concentric contraction

62
Q

Impact of plyometric training on the stretch-shortening cycle

A

□ 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

63
Q

Minimal Ground contact time - MGCT

A

the time period in which the foot is in contact with the ground is known as the ‘ground contact time’ (GCT).

64
Q

Level 1 of plyometric progressions

A

(Soft landings… i.e box jumps, 2-foot long jumps… stick landing)

65
Q

Level 2 of plyometric progressions

A

(Continuous MGCT long jumps… i.e. 2-foot explosive hops down track)

66
Q

Level 3 of plyometric progressions

A

(Continuous box or hurdle hops… jump down/jump up with MGCT)

67
Q

Level 4 of plyometric progressions

A

(Continuous unilateral ‘bounding’… flat surface on incline… L/R…LL/RR)

68
Q

Contrast training

A

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).

69
Q

Purpose of squats

A

Glute, Quad, Hamstring, and general Core development

70
Q

Proper technique of squats

A

no strain on back (vertebrae and discs), hips, or knees!

71
Q

Goblet squat (progressions)

A

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

72
Q

Front squat (progressions)

A

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

73
Q

Bulgarian split squats

A

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

74
Q

One-leg romanian deadlifts

A

Use dumbells… head forward… hip hinge… butt goes backward… knees slightly bent… back flat

75
Q

Push ups

A

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

76
Q

Pull ups

A

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

77
Q

Hang cleans

A

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

78
Q

McGill core exercises train your core to be?

A

strong and stable while your limbs are moving

79
Q

Letting your midsection go soft when you move creates ____?

A

energy leaks and inefficient movements

80
Q

Teaching your core to ___ while you move arms and legs means more powerful movements.

A

brace

81
Q

What is ground force production (GFP)

A

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.

82
Q

Bilateral deficit

A

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

KPAC 321 (2 decks)

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