Muscloskeletal

Question 1

Goals of Rx training

Answer 1

increased functional strength

increased metabolic rate

Question 2

what do the benefits of Rx training feel like

Answer 2

more energy
tasks become easier 
feel fitter 
less breathlessness 
confident in PA 
aesthic improvements

Question 3

what do the benefits of Rx look like

Answer 3

increased functional strength 
reduced risk of injury 
increased confidence in movement 
increased mobility and balance 
increased body comp 
reduced CV risk factors

Question 4

role of tendons

Answer 4

attach muscle to bones
transfer force from muscle to move skeleton
stiff
poorly vascularised

Question 5

what are tendons made of

Answer 5

type 2 collagen fibres

tightly packed - rope like

Question 6

what are golgi tendon organs

Answer 6

stretch receptors

inhibit muscle contractions

Question 7

short term benefit of stretching

Answer 7

recovery - lengthen and realign muscle fibres
reduce muscle soreness
increase lymphatic drainage and venous return
remove toxins

Question 8

long term benefits of stretching

Answer 8

reduces long term shortening
improves flexibilty
- viscoelasticity
- neural adaptaions

Question 9

what are the neural adaptaions of stretching

Answer 9

signals back to say this is too much and painfaul

holding strech and doing consistenly allows receptors to get use to/adapt to being at that length

Question 10

how often do you need to stretch for it to be noticable

Answer 10

3x 30secs 3x day

2/3 weeks

Question 11

Bone adaptions to Rx training

best type of training

Answer 11

new bone formations
bone mineral denisty

power
endurance

Question 12

connective tissue adapations to Rx training

Answer 12

increase in number an strength of connective fibres
increased cartilage viability

power
endurance

Question 13

neural adaptaions to Rx training

Answer 13

MU synchronisation
ability to recruit MU
reduce inhibtions of GT
intemuscle coordination

power and endurance

Question 14

muscular adapations to Rx training

Answer 14

hypertrophy
fibre type changes

endurance
power

Question 15

cardiovascular changes to Rx training

Answer 15

capillarsaiton
increased buffering capacity
increased mitochondira

endurance

Question 16

what is time under tension

Answer 16

is the total time in whcih a contracting muscle or group of muscles are placed under tension by an opposing force

Question 17

TUT for power

Answer 17

0-30 secs

Question 18

TUT for hypertrophy

Answer 18

30 - 60

Question 19

TUT for endurance

Answer 19

60 - 90

Question 20

whats is tempo

Answer 20

speed of the muscle contraction

Question 21

why is the tempo important

Answer 21

technique 
motor control 
proproception 
type 1 fibres 
manage CV strain

Question 22

benfeit of technique during Rx

Answer 22

accuracy
right muscle activation
imbalances
avoid injury

Question 23

benefit of breathing during Rx

Answer 23

oxygen demand
recovery
BP regulation

Question 24

overload defintion

Answer 24

an incrementally greater demand placed on the body through physical stress resulting in a biological response

Question 25

biomechanic overload

Answer 25

point athlete is unable to perfom movement holding perfect technique, tempo and breathing

Question 26

physiological overload

Answer 26

total fatigue of bodys energy system

Question 27

how can progressive overload be achieved

Answer 27

changes in - load - volume - tempo - exercise selection - rest periods

Question 28

compound movements

Answer 28

recruit large muscle groups at one time stimulate HR more metabolic rate

Question 29

name the quadriceo muscles and the movment they cause

Answer 29

Rectus Femoris - hip flexion & knee extension Vastus medialis - knee exension Vastus Lateralis - knee extension Vastus Intermedius - knee extension

Question 30

name the hamstring muscle and moevment

Answer 30

bicep femoris Semiteninosus semimembrinosis hip extension knee flexion

Question 31

Gluteals muscels

Answer 31

Glute max Gluteal medius Gluteal minimus piriformis

Question 32

where is the latisimus dorsi located and what movement does it cause

Answer 32

lumbar spine shoulder extension adduction internal rotation

Question 33

where is the rhomboid located and what movement does it cause

Answer 33

spine scapular rotation

Question 34

where is the Trapezius located and what movement does it cause

Answer 34

spine C7 T12 scapular elevation, retraction and depression

Question 35

movement casued by pectoralis major

Answer 35

shoulder flexion horizontal adduction protacrtion internal rotation

Question 36

name the core muscles

Answer 36

``` external oblique internal oblique transverse abdominis rectur abdominis quadrantus lumborum ```

Question 37

action of external and internal oblique

Answer 37

lateral flexion compresses abdomen rotates vertebral column

Question 38

action of transverse abdominis

Answer 38

compress abdomen

Question 39

action of rectus abdominis

Answer 39

flexion of spine | compresses abdomen

Question 40

action of quadrantus lumborum

Answer 40

lasterally flexes vertebral column

Question 41

action of pectineus

Answer 41

hip flexion adduction medial rotation

Question 42

location and action of sartorius

Answer 42

anterior superior iliac spine hip flexion lateral rotation abduction knee flexion

Question 43

name the rotator cuff muscles

Answer 43

supraspinatus infraspinatus teres minor subscapularis