Muscular Anatomy Flashcards
Name the 3 types of muscle tissues and explain them
Skeletal muscles are attached to bones with long cylindrical cells that are striated or banded and
arranged in parallel. These muscles are voluntary (i.e., can be consciously controlled) and
produce force along the length of the cell. We focus on these muscles with resistance training.
• Cardiac muscles are chains of cylindrical cells, arranged in parallel, that make up the walls of the
heart. These muscles are involuntary (i.e., cannot be consciously controlled) and produce force
along the length of the cell. Cardiorespiratory training strengthens these muscles.
• The cells of smooth muscles are irregularly shaped and arranged in a random pattern. Smooth
muscles make up the walls of hollow organs (e.g., stomach, intestines, bladder, and blood
vessels). The muscles are involuntary (i.e., cannot be consciously controlled) and produce force
in all directions. The structure of these muscles does not allow them to generate much force
when contracting.
What are the 3 types of muscle contractions? Explain them and give an example.
- Isotonic-concentric: movement occurs when the muscles contracts with enough force to shorten ie. when you go down during your squat
- Isotonic-Eccentric: muscles generates tension as it lengthens ie. going back up during your squat
- Isometric: static contraction of the muscle. no change in muscle length occurs: ie. wall sit
What are the two part of the nervous system
Central nervous system and peripheral nervous system
what is the role of the peripheral nervous system
it delivers information about all the body part to the brain for processing
what is the central nervous system composed of?
the brain and the spinal cord
which neurons carry information and sensation to the central nervous system?
sensory neurons
What is the motor neuros function
it carries information from the central nervous system back to the muscles to create a response or movement.
which muscles fiber-types is best suited for endurance work and why?
slow twitch muscle fiber because they have a greater ability to use oxygen and resist fatigue.
which muscle fiber has to ability to produce and use ATP, contract quickly and work mostly anaerobically?
fast twitch muscle fiber
define antagonist muscle
the muscle that performs the opposite movement of the muscle use (agonist)
define synergists
muscles that perform two functions in the context of the action of a muscle or muscles.
what are the resistance training guideline for a non-exerciser/occasional exerciser program focus frequency exercise type routine choices
program focus: learning proper technique. learning correct exercise, developing core strength, gaining muscular endurance
Frequency: 2-3/ week
Exercise type: simple movements requiring minimal challenge and involving fewer muscle groups ie. weight machines, stability ball, bodyweight exercise.
Routine choice: total body workout, balanced workout and basic circuits
what are the resistance training guideline for a recreational exerciser? program focus frequency exercise type routine choices
program focus: refining proper technique, learning new exercise, developing core strength, gaining muscular strength and muscular endurance.
Frequency: 3-4/ week
Exercise type: moderately complex movements involving some challenges ie intermediate-level exercise with weight machine, stability ball, bodyweight, free weigths, basic exercise with pulleys, kettle bells,
Routine choices: total or split body program and intermediate circuits
what are the resistance training guideline for committed and dedicate athletes program focus frequency exercise type routine choices
program focus: exercise variety, maximizing core strength, maximizing training time, gaining muscular endurance and strength, increasing muscular size
frequency: 4-6/week
exercise type: complex movement that challenges multiples components of fitness and involves multiple muscles groups ie: weight machine, free weigths, pulleys, medecine balls, speciality equipment, open kinetic chain movements etc.
routine choices: total body or split programs, advanced set performance, sport specific training, advance circuits.
What are the guideline when training for muscular endurance? intensity # of reps # of sets rest
less then 70% of 1RM
12-15 reps
1-3 sets
30sec-1min
