Muscular Anatomy Flashcards
Orgin
The attachment of the muscle tendon to the stationary bone
Insertion
The attachment of the muscle tendon to the moving bone.
The more distal bone.
Agonist
- Prime moving muscle
- Shortening muscle
- Active
- Speeds things up
- accelerator
Antagonist
- Opposing Muscle
- Relaxed
- Slows things down
- Must lengthen
- Helps prevent injury
Law of Reciprocal inhibition
When one muscle is working the other muscle must be off
Flexibility
The muscles ability to lengthen and shorten upon your demand/control
Mobility
Range of motion in the joint
Stability
Ability to create contractile force within the joint
Fascia
All connective tissue that wraps around and between the muscles, tendons, ligaments and joints.
Provides structure
Fascia provides viscoelasticity (stiffness/structure/stability)
provides proprioception
Elasticity
Lengthening and Shortening
- Elastic band movement
Plasticity
More pliable, like a plastic bag
muscle’s ability to change shape in response to a continued stimulus.
Benefits of Resistance Training
- muscular strength
- increases core strength
- Improves bone density
What is muscular strength?
IS the maximum amount of force that a muscle or muscle group can generate.
What is muscular Power?
The explosive aspect of strength.
Strength and speed = power
What is muscular endurance?
The ability of a muscle to exert force over time
What do Open Kinetic Chain Exercises refer to?
Develop Skills specific to sport or performance - quantitative
ex. leg extention machine - legs are free-flowing
Closed Kinetic Chain Exercise
Functional based movements, qualitative
Feet or hands have to be grounded
ex. body weight squat
Name 8 Biomotor Abilities
- Agility
- Flexibility
- coordination
- balance
- Strength
- power
- Endurance
- Speed
What are Active Sequences?
Foundational Movements that the body uses on a daily basis
ex. pushing, pulling, squatting, lunging, lifting
Ways to progress a movement or exercise?
- change plane of movement ex. move sideways
- Change stance ex. single leg
- Change surface ex. stability ball
- tempo
Where so strains happen?
Strains happen in the muscle tissue
Where so Sprains happen?
Sprains happen in the Ligaments
What actions are encouraged for acute injury?
- professional opinion
- Rest
- Ice
- Compression
- Elevation
What are the two categories of Musculoskeletal Injury?
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
What are the muscles of the Quadriceps?
Rectus Femoris, Vastus Lateralus, Vatus Medialus, Vastus Intermedius
Antagonist of Quadriceps
Hamstring
Compound Exercise for Quadriceps
Body Weight Squat
or walking lunges
Isolation exercise for Quads
Seated leg extension
What are the muscles of the Hamstrings?
Biceps Femoris, Semimembranousous, Semitendenosous
Compound exercise for Hamstrings
Deadlift
or Stab. ball ham curl
Isolation exercise for Hamstrings
Prone facing machine ham curl
or strict deadlift
What are the muscles of the Glutes?
What is the antagonist muscle?
Medius, Maximus, minimus
Antagonist = iliopsoas
Compound exercise for Glutes
Isolation exercise
Stabalizing
Compound: squat or step up
Isolation: Glute kick back
Stabilizing: glute bridge hold or glute squeeze
What are the adductor muscles?
What is the antagonist?
Adductors: Longus, Magnus, Gricilis, Brevis, Pectinius
Antagonist: Abductors
Compound exercise for Adductors: Sumo Squat
Isolation: Hip adduction or pully
Stabilizing: Sumo Squat hold
What are the muscles of the calves?
Antagonist?
Muscles: Gastrocnemius, Soleus
Antagonist: tibialis anterior
Compound exercise for the calves:
Isolation:
Stabilizing:
Compound: Box jumps or skipping
Isolation: heel raises
Stabilizing: Heel raise hold
Muscles of the chest:
Antagonist:
Pectoralis Major
Pectoralis Minor
Antagonist: Romboids
Compound exercise for the chest
Isolation
Stabilising
Compound: push up or dumbell chest press
isolation: chest fly
stabilizing: stability ball squeeze hold
Muscles of the Triceps
Antagonist
Muscles: Triceps brachii - long, short and middle head
Antagnonist: biceps brachi
Compound exercise for triceps
isolation
stabilizing
Compound: skull crusher, diamond pushup
isolation: tricep kick back
stabilizing: cable pull-down with hold
Muscles of the Shoulders
Antagonist
Muscles: Deltoids - Anterior, Posterior, Medial
Antagonist: Latisimus Dorsi
Compound exercise for shoulders: Arnold press, or seated dumbbell shoulder press
isolation: Lateral raise
stabilizing: lat raise with pause
Muscles of the back
Antagonist
Muscles: Rhomboids, Latisimus Dorsi, Erector Spinae, Trapezius
Antagonist: Erector Spinae - rectus abdominus
compound exercise for back:
isolation:
stabilizing :
Compound: Lat pull down, bent over standing row
isolation: Banded scapular retraction
stabilizing:
superman hold
Muscles of the biceps
antagonist
Muscles: biceps brachii - long + short
Antagonist: triceps brachii
Compound exercise for biceps:
isolation
stabilizing
Compound: Hammer curl
isolation: preacher curl
stabilizing: chin up hold
