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Fitness Theory > Muscle Movement > Flashcards

Muscle Movement Flashcards

1
Q

Isometric

A

No change in joint angle or length (first clench)

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2
Q

Concentric / Isotonic

A

Muscle shortens while contracting
(ab crunch up phase) hardest phase of exercise

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3
Q

Eccentric

A

Muscle lengthens while contracting
(ab crunch down phase)
easiest phase in exercise / gravity

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4
Q

Agonist

A

Primary mover muscle working at joint (biceps during arm curl)

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5
Q

Antagonist

A

Opposite muscle to agonist of the same joint (triceps during bicep curl)
Relaxes while agonist is contracting concentrically

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6
Q

Synergist

A

Assists agonist with joint movement

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7
Q

Co-contractors

A

When agonist & antagonist contract at same time (heavy luggage/kid on arm)

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8
Q

Stabilizer muscle

A

A muscle that contracts with little movement (stabilized abs during push up)

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9
Q

Muscle Fibre Twitch/All or Nothing

A

A brief contraction of 1 muscle fibre, the contraction will twitch at 100% capacity but requires motor unit to create movement

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10
Q

Motor Unit

A

Motor neurons transmit impulses from the spinal cord to muscles and directly control muscle movement

Motor neuron (team coach) and muscle fibres (players) that innervates (excites/contracts)

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11
Q

Length Tension Relationship

A

A fully stretched or fully shortened muscle produces less force than when muscle is in mid range (bicep curl, half way) of its sarcomere length

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12
Q

Slow Twitch Oxidative

A

Type 1/ long distance or endurance
Have more mitochondria to produce ATP / have high myoglobin content

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13
Q

Intermediate Twitch /Type 2A

A

More powerful than slow twitch can be used for aerobic or anaerobic / adaptive

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14
Q

Fast Twitch /Type 2B

A

Explosive/ high intensity/ fatigues quickly / low in myoglobin

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15
Q

Henneman’s Theory of Motor Recruitment

A

motor units are recruited in order from smallest to largest depending on the intensity of the force being applied.

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16
Q

Muscular Endurance Training

A

General muscle conditioning high reps/ low weight - for people who want to tone/firm (beginners)

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17
Q

Muscular Hypertrophy Training

A

Builds muscle size, body builders (medium reps/medium weight)

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18
Q

Metabolic Condoning

A

type of workout that combines strength and cardio conditioning, as well as both anaerobic and aerobic exercises. During a metcon workout, you moderately to intensely exert yourself for a prolonged amount of time.

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19
Q

Muscular strength training

A

Strength training to improve performance (athletes) or power / squats, deadlift, bench press )

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20
Q

Optimal Training: muscle endurance

A

2-3/week
Intensity 70%
Reps 12-15
Sets: 1-3
Exercise /muscles 1-2
Rest 30 secs
Rest between w/o 48hrs
Temp 4-5 secs

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21
Q

Optimal training Hypertrophy

A

4-6/ week ( different body parts)
70-80% intensity
Reps 6-12
Sets 3-6
Exercises/muscle 2-6
Rest 30-90 secs
Rest between w/o 48-72hrs
Speed 4-10 secs

22
Q

Optimal training strength

A

3-5/ week
80% intensity
Reps 6 or less
Sets 2-6
Exercise/muscle 1-2
Rest 2-5 mins
Rest between w/o 72-96hrs
Speed 4-10 secs

23
Q

Benefits of resistance training

A

-Enhances body image
-Increased self confidence
-Increase daily caloric expenditure (burns calories)
-reduces risk of injury
-increase muscle size, tone, strength & power
-increase tendon & ligament strength
-increases joint stability

24
Q

Functional Training

A

Uses full body, trains specific movements, push ups, pull ups, squats, lunges, kettlebell swings)

25
Q

DOMS

A

Delayed onset muscle soreness / discomfort or pain in muscle 24-48hrs after workout

26
Q

Muscle glycogen storage

A

Glucose stored in muscle (300-400 grams) and liver (70-100grams)

27
Q

Balancing muscle groups /exercise

A

Push/pull exercises using agonist/antagonist muscles (leg extension /leg curl)

28
Q

3 biomechanical concepts to maintain stability

A

Base of support

29
Q

Internal/external oblique ROM

A

Spine Movements
Flexion/Rotation/Lateral Flexion

30
Q

Rectus abdominis ROM

A

Spine
Flexion Only
-stabilizes spine with erector spinae

31
Q

Erector Spinae ROM

A

Spine Extension
Stabilizes with Rectus abdominal

32
Q

Transverse abdominis / TVA

A

Spine stabilization
Stabilizes lumber and lower spine
TVA wraps around spine for protection and stability

33
Q

Gluteus Maximus ROM

A

Hip extension/ external rotation
Deadlift Down phase is hip flexion
Deadlift Up phase is hip extension

34
Q

Pectoral Major ROM

A

Shoulder:
Flexion/extension/adduction/horizontal Adduction/internal rotation

35
Q

Latissimus Dorsi ROM

A

Shoulder:
Extension/Adduction /Internal rotation

Muscle in the back attaches to spine (origin) and insertion wraps to anterior surface of the humerus

36
Q

Anterior Deltoid ROM

A

Shoulder
Flexion/Horizontal Adduction/Internal rotation

37
Q

Middle Deltoid

A

Shoulder abduction

38
Q

Posterior deltoid

A

Shoulder
Extension/
Horizontal abduction /External rotation

39
Q

Rotator Cuff ROM

A

shoulder/ SITS
Supraspimatus /abductor
Infrasoinatus/ external rotator
Teres Minor /external rotator
Subscaoularis /internal rotator

40
Q

Closed chain exercises

A

-Extremities (hands/feet) are fixed or in contact with immobile surface (ground/bench)
-better mimic daily activities
-safer on joints
-work many muscle groups at once
-squats/lunges/push ups/deadlifts

41
Q

Open chain exercises

A

-Extremities (hands/feet) are moving during exercise
-produce shear force
-chest press/ leg press/ bicep curl

42
Q

Biceps Brachii (ROM)

A

Upper arm muscle
Elbow Flexion /
Forearm Supination
Biceps curl

43
Q

Brachialis (ROM)

A

Upper arm/ below biceps
Elbow Flexion /Pronation
Arm curls with pronated grip

44
Q

Brachioradialis (ROM)

A

Forearm
Elbow Flexion /semi pronated grip
Hammer curl

45
Q

Rhomboids (ROM)

A

Upper back/beneath trapezius
Movement scapula retraction or scapula Adduction

46
Q

Serratus Anterior (ROM)

A

Chest muscle (side)
Abduction/Protraction of scapula
“boxer’s muscle,” occurs when throwing a punch
Antagonist are the rhomboids

47
Q

Gluteus Minimus ROM

A

Hip /Abduction
Acts as a hip stabilizer and abductor of the hip.

48
Q

‌Concentric Contractions

A

muscle is actively shortened and tightens when you activate it to lift something heavier than normal, which generates tension.‌

49
Q

Eccentric Contractions

A

when your muscle is actively lengthened during normal activity such as walking because your quadriceps muscles are active when your heel touches the ground and your knee is bending or straightening out in stride. ‌

Eccentric muscle contractions also happen when you lower something heavy. Your muscle has to remain tight to manage the weight, but it lengthens to shift the weight into a different position.‌‌

50
Q

Passive Stretch

A

when your muscle is passively lengthened, such as touching toes stretches hamstring muscles. There’s no additional weight that your hamstring muscle needs to hold or lift by applying force, but it still stretches from the movement.

Fitness Theory (15 decks)

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