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Canfit Pro PT > Muscular Anatomy > Flashcards

Muscular Anatomy Flashcards

1
Q

Orgin

A

The attachment of the muscle tendon to the stationary bone

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2
Q

Insertion

A

The attachment of the muscle tendon to the moving bone.

The more distal bone.

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3
Q

Agonist

A
  • Prime moving muscle
  • Shortening muscle
  • Active
  • Speeds things up
  • accelerator
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4
Q

Antagonist

A
  • Opposing Muscle
  • Relaxed
  • Slows things down
  • Must lengthen
  • Helps prevent injury
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5
Q

Law of Reciprocal inhibition

A

When one muscle is working the other muscle must be off

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6
Q

Flexibility

A

The muscles ability to lengthen and shorten upon your demand/control

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7
Q

Mobility

A

Range of motion in the joint

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8
Q

Stability

A

Ability to create contractile force within the joint

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9
Q

Fascia

A

All connective tissue that wraps around and between the muscles, tendons, ligaments and joints.

Provides structure

Fascia provides viscoelasticity (stiffness/structure/stability)

provides proprioception

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10
Q

Elasticity

A

Lengthening and Shortening

  • Elastic band movement
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11
Q

Plasticity

A

More pliable, like a plastic bag

muscle’s ability to change shape in response to a continued stimulus.

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12
Q

Benefits of Resistance Training

A
  • muscular strength
  • increases core strength
  • Improves bone density
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13
Q

What is muscular strength?

A

IS the maximum amount of force that a muscle or muscle group can generate.

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14
Q

What is muscular Power?

A

The explosive aspect of strength.

Strength and speed = power

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15
Q

What is muscular endurance?

A

The ability of a muscle to exert force over time

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16
Q
A
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17
Q

What do Open Kinetic Chain Exercises refer to?

A

Develop Skills specific to sport or performance - quantitative

ex. leg extention machine - legs are free-flowing

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18
Q

Closed Kinetic Chain Exercise

A

Functional based movements, qualitative

Feet or hands have to be grounded

ex. body weight squat

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19
Q

Name 8 Biomotor Abilities

A
  1. Agility
  2. Flexibility
  3. coordination
  4. balance
  5. Strength
  6. power
  7. Endurance
  8. Speed
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20
Q

What are Active Sequences?

A

Foundational Movements that the body uses on a daily basis

ex. pushing, pulling, squatting, lunging, lifting

21
Q

Ways to progress a movement or exercise?

A
  • change plane of movement ex. move sideways
  • Change stance ex. single leg
  • Change surface ex. stability ball
  • tempo
22
Q

Where so strains happen?

A

Strains happen in the muscle tissue

23
Q

Where so Sprains happen?

A

Sprains happen in the Ligaments

24
Q

What actions are encouraged for acute injury?

A
  1. professional opinion
  2. Rest
  3. Ice
  4. Compression
  5. Elevation
25
Q

What are the two categories of Musculoskeletal Injury?

A

Acute injury: Results from the application of a single force or load creating tissue damage - immediate pain

Overuse Injury: Results from repetitive loading - gradual onset of pain

26
Q

What are the muscles of the Quadriceps?

A

Rectus Femoris, Vastus Lateralus, Vatus Medialus, Vastus Intermedius

27
Q

Antagonist of Quadriceps

A

Hamstring

28
Q

Compound Exercise for Quadriceps

A

Body Weight Squat

or walking lunges

29
Q

Isolation exercise for Quads

A

Seated leg extension

30
Q

What are the muscles of the Hamstrings?

A

Biceps Femoris, Semimembranousous, Semitendenosous

31
Q

Compound exercise for Hamstrings

A

Deadlift

or Stab. ball ham curl

32
Q

Isolation exercise for Hamstrings

A

Prone facing machine ham curl

or strict deadlift

33
Q

What are the muscles of the Glutes?

What is the antagonist muscle?

A

Medius, Maximus, minimus

Antagonist = iliopsoas

34
Q

Compound exercise for Glutes

Isolation exercise

Stabalizing

A

Compound: squat or step up

Isolation: Glute kick back

Stabilizing: glute bridge hold or glute squeeze

35
Q

What are the adductor muscles?

What is the antagonist?

A

Adductors: Longus, Magnus, Gricilis, Brevis, Pectinius

Antagonist: Abductors

36
Q

Compound exercise for Adductors: Sumo Squat

Isolation: Hip adduction or pully

Stabilizing: Sumo Squat hold

A
37
Q

What are the muscles of the calves?

Antagonist?

A

Muscles: Gastrocnemius, Soleus

Antagonist: tibialis anterior

38
Q

Compound exercise for the calves:

Isolation:

Stabilizing:

A

Compound: Box jumps or skipping

Isolation: heel raises

Stabilizing: Heel raise hold

39
Q

Muscles of the chest:

Antagonist:

A

Pectoralis Major

Pectoralis Minor

Antagonist: Romboids

40
Q

Compound exercise for the chest

Isolation

Stabilising

A

Compound: push up or dumbell chest press

isolation: chest fly
stabilizing: stability ball squeeze hold

41
Q

Muscles of the Triceps

Antagonist

A

Muscles: Triceps brachii - long, short and middle head

Antagnonist: biceps brachi

42
Q

Compound exercise for triceps

isolation

stabilizing

A

Compound: skull crusher, diamond pushup

isolation: tricep kick back
stabilizing: cable pull-down with hold

43
Q

Muscles of the Shoulders

Antagonist

A

Muscles: Deltoids - Anterior, Posterior, Medial

Antagonist: Latisimus Dorsi

44
Q

Compound exercise for shoulders: Arnold press, or seated dumbbell shoulder press

isolation: Lateral raise
stabilizing: lat raise with pause

A
45
Q

Muscles of the back

Antagonist

A

Muscles: Rhomboids, Latisimus Dorsi, Erector Spinae, Trapezius

Antagonist: Erector Spinae - rectus abdominus

46
Q

compound exercise for back:

isolation:

stabilizing :

A

Compound: Lat pull down, bent over standing row

isolation: Banded scapular retraction

stabilizing:

superman hold

47
Q

Muscles of the biceps

antagonist

A

Muscles: biceps brachii - long + short

Antagonist: triceps brachii

48
Q

Compound exercise for biceps:

isolation

stabilizing

A

Compound: Hammer curl

isolation: preacher curl
stabilizing: chin up hold

Canfit Pro PT (6 decks)

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