Muscle Movement Flashcards
Isometric
No change in joint angle or length (first clench)
Concentric / Isotonic
Muscle shortens while contracting
(ab crunch up phase) hardest phase of exercise
Eccentric
Muscle lengthens while contracting
(ab crunch down phase)
easiest phase in exercise / gravity
Agonist
Primary mover muscle working at joint (biceps during arm curl)
Antagonist
Opposite muscle to agonist of the same joint (triceps during bicep curl)
Relaxes while agonist is contracting concentrically
Synergist
Assists agonist with joint movement
Co-contractors
When agonist & antagonist contract at same time (heavy luggage/kid on arm)
Stabilizer muscle
A muscle that contracts with little movement (stabilized abs during push up)
Muscle Fibre Twitch/All or Nothing
A brief contraction of 1 muscle fibre, the contraction will twitch at 100% capacity but requires motor unit to create movement
Motor Unit
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)
Length Tension Relationship
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
Slow Twitch Oxidative
Type 1/ long distance or endurance
Have more mitochondria to produce ATP / have high myoglobin content
Intermediate Twitch /Type 2A
More powerful than slow twitch can be used for aerobic or anaerobic / adaptive
Fast Twitch /Type 2B
Explosive/ high intensity/ fatigues quickly / low in myoglobin
Henneman’s Theory of Motor Recruitment
motor units are recruited in order from smallest to largest depending on the intensity of the force being applied.
Muscular Endurance Training
General muscle conditioning high reps/ low weight - for people who want to tone/firm (beginners)
Muscular Hypertrophy Training
Builds muscle size, body builders (medium reps/medium weight)
Metabolic Condoning
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.
Muscular strength training
Strength training to improve performance (athletes) or power / squats, deadlift, bench press )
Optimal Training: muscle endurance
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
Optimal training Hypertrophy
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
Optimal training strength
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
Benefits of resistance training
-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
Functional Training
Uses full body, trains specific movements, push ups, pull ups, squats, lunges, kettlebell swings)
DOMS
Delayed onset muscle soreness / discomfort or pain in muscle 24-48hrs after workout
Muscle glycogen storage
Glucose stored in muscle (300-400 grams) and liver (70-100grams)
Balancing muscle groups /exercise
Push/pull exercises using agonist/antagonist muscles (leg extension /leg curl)
3 biomechanical concepts to maintain stability
Base of support
Internal/external oblique ROM
Spine Movements
Flexion/Rotation/Lateral Flexion
Rectus abdominis ROM
Spine
Flexion Only
-stabilizes spine with erector spinae
Erector Spinae ROM
Spine Extension
Stabilizes with Rectus abdominal
Transverse abdominis / TVA
Spine stabilization
Stabilizes lumber and lower spine
TVA wraps around spine for protection and stability
Gluteus Maximus ROM
Hip extension/ external rotation
Deadlift Down phase is hip flexion
Deadlift Up phase is hip extension
Pectoral Major ROM
Shoulder:
Flexion/extension/adduction/horizontal Adduction/internal rotation
Latissimus Dorsi ROM
Shoulder:
Extension/Adduction /Internal rotation
Muscle in the back attaches to spine (origin) and insertion wraps to anterior surface of the humerus
Anterior Deltoid ROM
Shoulder
Flexion/Horizontal Adduction/Internal rotation
Middle Deltoid
Shoulder abduction
Posterior deltoid
Shoulder
Extension/
Horizontal abduction /External rotation
Rotator Cuff ROM
shoulder/ SITS
Supraspimatus /abductor
Infrasoinatus/ external rotator
Teres Minor /external rotator
Subscaoularis /internal rotator
Closed chain exercises
-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
Open chain exercises
-Extremities (hands/feet) are moving during exercise
-produce shear force
-chest press/ leg press/ bicep curl
Biceps Brachii (ROM)
Upper arm muscle
Elbow Flexion /
Forearm Supination
Biceps curl
Brachialis (ROM)
Upper arm/ below biceps
Elbow Flexion /Pronation
Arm curls with pronated grip
Brachioradialis (ROM)
Forearm
Elbow Flexion /semi pronated grip
Hammer curl
Rhomboids (ROM)
Upper back/beneath trapezius
Movement scapula retraction or scapula Adduction
Serratus Anterior (ROM)
Chest muscle (side)
Abduction/Protraction of scapula
“boxer’s muscle,” occurs when throwing a punch
Antagonist are the rhomboids
Gluteus Minimus ROM
Hip /Abduction
Acts as a hip stabilizer and abductor of the hip.
Concentric Contractions
muscle is actively shortened and tightens when you activate it to lift something heavier than normal, which generates tension.
Eccentric Contractions
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.
Passive Stretch
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.
