Muscle Conditioning Flashcards
Some benefits of muscle strength and endurance training include:
- Stronger muscle
- Increased lean muscle mass
- Stronger bones
- Reduced risk of injury
- Better posture
- Improved athletic performance
- Improved ability to perform everyday activities (functional strength)
Concentric muscle action:
The shortening action of a muscle overcoming resistance.
Eccentric muscle action:
The lengthening action of a muscle as it lowers a resistance against gravity’s pull.
How does one achieve optimal muscle conditioning?
AFAA recommends working through a full range of motion.
Isometric muscle action:
A held position in which tension is developed in a muscle, but the muscle length and joint angle do not change.
Why is it important to include core/torso stability exercises in workouts?
They help develop ability to stabilize the spine.
Many multi-joint/multi-muscle exercises are considered functional because…
They resemble activities of daily living.
What is principle of muscle balance?
When teaching an exercise for one muscle group, you should provide an exercise for the opposing muscle group.
What muscle opposes the triceps?
Biceps
What muscles opposes the Latissimus Dorsi?
The anterior and medial deltoids
What muscles opposes the Pectoralis Major?
Posterior Deltoids, Middle-Trapezius and Rhomboids
What muscle opposes the Erector Spinae?
The Rectus Abdominus
What muscle opposes the gluteus maximus?
The Illiopsoas
What muscle opposes the hip abductors?
Hip adductors
What muscle opposes the quadriceps?
The hamstrings
What muscle opposes the gastrocnemius and soleus?
The anterior tibialis.
What’s the basic strategy for treating muscle imbalances?
Strengthen loose, overstretched muscles.
Stretch short, tight muscles
What’s the way to treat lower back pain?
Strengthen the abs.
Important considerations for resistance training include:
- Always keep neutral wrists
- Keep hands relaxed as possible
- Control eccentric movement when using bands
- Check bands for damage prior to workout
All water contractions are…
Concentric. The water provides resistance both on the way up and down.
Water exercise is ideal for those:
- Recovering from injury
2. Who have arthritis or other kinds of joint pain.
Where are the deltoid muscles located?
On the top of the shoulder.
