Muscles and Their Actions

Question 1

state, and explain, what it is meant by the key term - muscle origin

Answer 1

1. the muscular attachment nearest to the midline of the body (proximal)
2. the attachment point of a muscle that remains relatively fixed during muscular contraction

Question 2

state, and explain, what it is meant by the key term - muscle insertion

Answer 2

1. muscular attachment furthest from the midline of the body (distal)
2. the attachment point of a muscle that moves during muscular contraction

Question 3

state the 2 ‘golden rules’

Answer 3

1. muscles can only ever pull

2. insertion moves towards the origin (I –> O)

Question 4

state the 9 anterior muscles you need to know about for this course

Answer 4

1. anterior deltoid
2. pectorals major
3. bicep brachii
4. obliques
5. illiopsoas
6. upper trapezius
7. quadriceps
8. hip adductors
9. tibialis anterior

Question 5

state the 11 posterior you need to know about for this course

Answer 5

1. mid trapezius
2. lower trapezius
3. erector spinae
4. latissimus dorsi
5. hip adductors
6. soleus
7. gastrocnemius
8. posterior deltoid
9. triceps brachii
10. gluteus maximus
11. ham strings

Question 6

state the role in movement played by the - agonist/prime mover

Answer 6

initiates the movement

Question 7

state the role in movement played by the - synergists

Answer 7

a muscle that contracts to assist or modify the movement of the agonist/prime mover

Question 8

state the role in movement played by the - fixators

Answer 8

a muscle that contracts to stabilise/’fix’ part of the body during a movement

Question 9

state the role in movement played by the - antagonists

Answer 9

an opposing muscle that relaxes to allow the movement to occur

Question 10

state and explain the 3 types of muscle contractions

Answer 10

1. concentric - muscle shortens under tension
2. eccentric - muscle lengthens under tension
3. isometric - no change in muscle length under tension

Question 11

state the L2 approved exercises for training - chest

Answer 11

1. DB/BB bench press
2. DB fly
3. RM chest press
4. RM pec dec
5. BW press ups

Question 12

state the L2 approved exercises for training - trapezius

Answer 12

1. DB prone fly

Question 13

state the L2 approved exercises for training - latissimus dorsi

Answer 13

1. FW DB pullover
2. RM seated row
3. RM cable row
4. RM pulldowns
5. BW chin ups

Question 14

state the L2 approved exercises for training - deltoids

Answer 14

1. RM shoulder press
2. FW DB shoulder press
3. FW DB front raises
4. FW DB side raises

Question 15

state the L2 approved exercises for training - biceps brachii

Answer 15

1. FW BB/DB curls
2. RM cable curls
3. RM bicep curls

Question 16

state the L2 approved exercises for training - triceps brachii

Answer 16

1. FB DB single arm tricep press
2. FW BB supine tricep press
3. RM cable tricep pushdowns

Question 17

state the L2 approved exercises for training - rectus abdominis

Answer 17

1. BW ab curl

Question 18

state the L2 approved exercises for training - erector spinae

Answer 18

1. BW back extensions

Question 19

state the L2 approved exercises for training - gluteus maximus

Answer 19

1. FB BB/DB squat, deadlift of lunge
2. RM leg press
3. BW squat, lunge

Question 20

state the L2 approved exercises for training - ham strings

Answer 20

1. FB BB/DB squat, deadlift of lunge
2. RM leg press, leg curls
3. BW squat, lunge

Question 21

state the L2 approved exercises for training - quadriceps

Answer 21

1. FB BB/DB squat, deadlift of lunge
2. RM leg press, leg extensions
3. BW squat, lunge

Question 22

state the L2 approved exercises for training - hip adductors

Answer 22

hip adductor machine

Question 23

state the L2 approved exercises for training - hip abductors

Answer 23

hip abductor machine