lecture 2: primary movement patterns and spotting

Question 1

muscles

Answer 1

all movement is based on muscle contraction:
- muscle produces force
- pulls on the tendon,
- rotates bone around joint

Question 2

tendon

Answer 2

attaches muscle to bones

Question 3

what works together to produce static and dynamic movement

Answer 3

1: agonists
2: antagonists
3: synergists
4: fixators

Question 4

agonist

Answer 4

the muscle most directly involved in bringing about a movement, aka the “prime mover”

Question 5

synergist

Answer 5

muscles that work with the agonist to assist movement
- secondary contributions to movement

Question 6

antagonist

Answer 6

muscles that work in opposition to resists the movement of the agonist
- resist movements, stabilize joints, slow down movements
- enables co-contractions

Question 7

fixator

Answer 7

muscles that hold a joint in place and provide stability while agonists are contracting
- makes agonist movements more effective
i.e. stablize on joint during biarticular muscle contraction
- stabilize scapula while shoulder moves

• important for muscles that cross multiple joints

Question 8

muscle contractions

Answer 8

• muscles contract to produce force
• if force of muscle exceeds force on limb, muscle shortens
• if force of muscle matches force on limb, muscle length does not change
• if force of muscle is less than force on limb, muscle actively lengthens

Question 9

types of muscle contractions

Answer 9

1: concentric contraction
2: isometric contraction
3: eccentric contraction

Question 10

concentric contraction

Answer 10

muscle force ECEEDS force on limb: muscle is shortening

Question 11

isometric contraction

Answer 11

muscle force matches force on limb: length does not change

Question 12

eccentric contraction

Answer 12

muscle force is less than force on limb: muscle actively lengthens

ie. jumping up onto a bar and then slowly letting yourself come down

Question 13

movements generally have concentric, isometric, and eccentric phases, but exercises can also be – or –

Answer 13

1: eccentric- only
2: isometric- only

ie. a wall sit or plank because you are holding the position so you are not getting any lengthening

Question 14

exercise categories

Answer 14

1: compound exercises
2: isolation exercises

Question 15

compound exercises

Answer 15

• AKA multi-joint exercises
• recruit one or more large muscles areas
• involve two or more primary joints

Question 16

examples of compound exercise

Answer 16

bench press, shoulder press, squat, deadlift

Question 17

isolation exercises

Answer 17

• single joint exercises
• recruit smaller muscle areas
• involve only one primary joint

Question 18

examples of isolated exercises

Answer 18

• biceps curl
• hamstring curl
  -tri ceps extension
• calf raise

Question 19

primary movements can be categorized into 3 types

Answer 19

1: pushes
2: pulls
3: stands

Question 20

push movements

Answer 20

• bench press (flat, incline, decline)
• shoulder press
• lateral raise
• push press
• dips

Question 21

pull movements

Answer 21

• rows (cable, bent-over, dumbbell)
• pull-downs
• rear-flys

Question 22

stand movements

Answer 22

• squats
• deadlifts
• cleans
• leg press

Question 23

resistance training fundamentals

Answer 23

• grip style and width
• range of motion
• breathing
• weight belts

Question 24

grip style

Answer 24

• closed vs open
• hook
• pronated
• supinated
• alternated

Question 25

open vs closed grip

Answer 25

closed: thumb covers fingers to “close” the circle

open: the thumb stays at the side

Question 26

pronated vs supinated

Answer 26

pronated: palms are facing ground

supinated: palms facing up

(generally: pronated is to be used when weight is over head, supinated when weight is below)

Question 27

what can an alternated or hook grip do?

Answer 27

increase grip strength

(alternated is the strongest grip)

Question 28

different grip width

Answer 28

• narrow
• intermediate
• wide

Question 29

range of motion

Answer 29

• recommendations are to utilize the entire range of motion during a life
• partial ROM is still beneficial, but full ROM leads to greater adaptation

Question 30

breathing

Answer 30

• breathing is focused around the sticking point (transition from eccentric to concentric phase of the life)
• exhaling on concentric and inhaling on eccentric phase (inhale when you are recovering and exhale when you are doing the work)
• valsalva maneuver increases lifting abdominal pressure which stabilizes spine an cane increase lifting performance

Question 31

weight belts

Answer 31

• provide similar effect as valsalva (increase abdominal pressure and provides spinal stabilization and protects the back)

Question 32

we can target specific muscles (– , –) by modifying exercise selection (including – and –, – , and –)

Answer 32

1. agonists
   2: synergists
   3: modifying grip style
   4: width
   5: range of motion
   6: breathing