Muscular System Flashcards
3 types of muscle tissue
1) Skeletal
2) Smooth
3) Cardiac
muscle that attaches to the skeleton and, through contraction, exerts force on the bones and moves them
skeletal muscle
voluntary muscle tissue
skeletal muscle
involuntary muscle tissue
smooth and cardiac muscles
muscle that is found in the walls of hollow organs and tubes (stomach, intestines, blood vessels) and functions to regulate movement of materials through the body
smooth muscle
muscle that forms the wall of the heart and is specialized to maintain the constant pumping action of the heart
cardiac muscle
attaches muscle to bone
tendon
muscle that creates a major movement
prime mover
4 muscle types based on fiber arrangement
1) Longitudinal
2) Unipennate
3) Bipennate
4) Multipennate
weakest type of muscle fiber arrangement
longitudinal
produce less movement than longitudinal muscles but can exert greater force during contraction
unipennate and bipennate
3 reasons why slow-twitch muscle fibers are fatigue resistant
1) high concentration of myoglobin
2) large number of capillaries
3) high mitochondrial content
another name for slow-twitch muscle fibers
Type 1 muscle fibers
another name for fast-twitch muscle fibers
Type II muscle fibers
2 sub-types of fast-twitch (type II) muscle fibers
type IIx and type IIa
another name for type IIx muscle fibers
fast-glycolytic fibers
contain a relatively small amount of mitochondria, have a limited capacity for aerobic metabolism, and fatigue more easily than slow-twitch fibers
type IIx fibers
these fibers can only sustain their effort for a few seconds
type IIx fibers
the largest and fastest fiber type, capable of producing the most force but are the least efficient
type IIx fibers
another name for type IIa muscle fibers
intermediate or fast-oxidative glycolytic fibers
this fiber type can sustain effort for up to 3 minutes and are highly adaptable - with endurance training, they can increase their oxidative capacity to levels
type IIa fibers
thin sheets of connective tissue membranes that hold muscle fibers in place
fasciae (singular = fascia)
fascia that encases the entire muscle
epimysium
fibrous sheath of fascia within the epimysium that contain bundles of muscle fibers grouped together
perimysium
a fascia within the perimysium that wraps individual muscle fibers
endomysium
portion of the muscle containing thick (myosin) and thin (actin) contractile filaments; a series of sarcomeres where the repeating pattern of the contractile proteins gives the striated appearance to skeletal muscle
myofibril
thin contractile protein in a myofibril
actin
the basic functional unit of the myofibril containing the contractile proteins that generate skeletal muscle movements
sarcomere
a high-energy phosphate molecule required to provide energy for cellular function; produced both aerobically and anaerobically and stored in the body
adenosine triphosphate (ATP)
criteria used to name muscle
1) Shape
2) Action
3) Location
4) Attachments
5) Number of divisions
6) Size relationships
the most abundant protein source in the body
collagen
the material between the cells of the body that gives tissues form and strength
connective tissue
2 major physical properties of collagen
tensile strength and relative inextensibility
the main constituents of ligaments and tendons that are subject to a pulling force which limit motion and resist stretch
collagen fibers
a protein found in connective tissue that has elastic properties
elastin
T/F: Elastic fibers deteriorate with age and submit to fragmentation, fraying, and calcification.
True
common connective tissue most relevant to personal training
1) tendons
2) ligaments
3) fascia
tough, cord-like tissues that connect muscles to bones
tendons
tissue that primarily supports a joint by attaching bone to bone; greater mixture of collagenous and elastic fibers which is both flexible and strong
ligament
3 types of fascia
1) superficial
2) deep (intramuscular) fascia
3) subserous
fascia that is directly related to flexibility and range of motion
deep (intramuscular) fascia
fascia that lies directly beneath the skin and contains a collection of fat
superficial fascia
muscles at the shoulder girdle
Mnemonic: TLRPS - Thirty Lizards Run from Poisonous Spiders
Trapezius (upper, mid, lower) Levator scapulae Rhomboid (major and minor) Pectoralis minor Serratus anterior
main function of these muscles is to fixate the scapula
shoulder girdle muscles
movements of the trapezius
Upper: upward rotation and elevation of the scapula
Middle: upward rotation and adduction of the scapula
Lower: depression of the scapula
movements of the levator scapulae
elevation of the scapula
movements of the rhomboid
adduction, downward rotation, and elevation of the scapula
movements of the pectoralis minor
stabilization, depression, downward rotation, and abduction of the scapula
movements of the serratus anterior
stabilization, abduction, and upward rotation of the scapula
exercises for the trapezius
upright rows, shoulder shrugs
exercises for the levator scapulae
shoulder shrugs
exercises for the rhomboid
chin-ups, support dumbbell bent-over rows
exercises for the pectoralis minor
push-ups, incline bench press, regular bench press, chest flyes
exercises for the serratus anterior
push-ups, incline bench press, pull-overs
rotator cuff muscles
Acronym: SITS
supraspinatus, infraspinatus, teres minor, subscapularis
major muscles at the shoulder
Mnemonic: PDLRT - Police Department Likes Raiding Treehouses
Pectoralis major Deltoids (anterior, middle, posterior) Latissimus dorsi Rotator cuff Teres major
movements of the pectoralis major
flexion, extension, adduction, internal rotation, and horizontal adduction
movements of the deltoids
Entire muscle: abduction
Anterior: flexion, internal rotation, and horizontal adduction
Posterior: external rotation and horizontal abduction
movements of the latissimus dorsi
extension, adduction, horizontal abduction, and internal rotation
movements of the rotator cuff
Infraspinatus and teres minor: external rotation
Subscapularis: internal rotation
Supraspinatus: abduction
movements of the teres major
extension, adduction, and internal rotation
exercises for the pectoralis major
push-ups, pull-ups, incline and regular bench press, chest flyes, climbing rope, throwing
exercises for the deltoids
lateral “butterfly” abduction exercises
exercises for the latissimus dorsi
chin-ups, pull-ups, rope climbing, dips on parallel bars, rowing, lat pull downs
exercises for the rotator cuff
exercises that involve internal and external rotation (e.g., baseball throw)
exercises for the teres major
chin-ups, seated rows, lat pull downs, rope climbing
major muscles that act at the elbow and forearm
Mnemonic: BBBTPPS - Big Baller Brand Tries Promoting Pricey Shoes
Biceps brachii Brachialis Brachioradialis Triceps bronchi Pronator teres Pronator quadratus Supinator
movements of the biceps brachii
flexion at elbow, supination at forearm
movements of the brachialis
flexion at elbow
movements of the brachioradialis
flexion at elbow, supination at forearm
movements of the triceps brachii
extension at the elbow, arm extension (long head)
movements of the pronator teres
flexion at the elbow, pronation at forearm
movements of the pronator quadratus
pronation at forearm
movements of the supinator
supination at forearm
exercises for the biceps brachii, brachialis, and brachioradialis
arm curls, chin-ups, rock climbing, upright rows
exercises for the triceps brachii
push-ups, dips, bench press, shoulder press, arm extension exercises (e.g., triceps extension)
exercises for the pronator teres
pronation of forearm with dumbbell
exercises for the pronator quadratus
resisted pronation
exercises for the supinator
resisted supination
major muscles of the torso (trunk)
Acronym: I METER
Rectus abdominis External oblique Internal oblique Transverse abdominis Erector spinae Multifidi
movements of the rectus abdominis
flexion and lateral flexion of the trunk
movements of the external oblique
contralateral rotation, lateral flexion, and forward flexion (both sides)
movements of the internal oblique
ipsilateral rotation, lateral flexion, and forward flexion (both sides)
movements of the transverse abdominis
compresses abdomen
movements of the erector spinae
extension (both sides) and lateral flexion
movements of the multifidi
contributes to spinal stability during trunk extension, rotation, and side-bending
exercises for the rectus abdominis
crunches, bent-knee sit-ups, partial curl-ups, pelvic tilts
exercises for the external obliques
twisting bent-knee curl-ups (rotation opposite) and curl-ups
exercises for the internal obliques
twisting bent-knee curl-ups (rotation same side) and curl-ups
exercises for the transverse abdominis
prone plank and “drawing in” maneuver
exercises for the erector spinae
squat, deadlift, prone back extension exercises
exercises for the multifidi
birddog
major muscles that act at the hip joint
Iliopsoas (iliacus, psoas major, and psoas minor) Rectus femoris Gluteus maximus Gluteus medius Gluteus minimis Biceps femoris Adductor magnus Adductor brevis and longus Tensor fasciae latae Sartorius Pectineus Gracilis
movements of the iliopsoas
flexion and external rotation
movements of the rectus femoris
flexion and extension
movements of the gluteus maximus
extension, external rotation, and abduction
movements of the biceps femoris
flexion, extension, abduction, and external rotation
movements of the gluteus medius and minimus
abduction, internal rotation (anterior fibers), and external rotation (posterior fibers)
movements of the adductor magnus, brevis, and longus
adduction
movements of the tensor fasciae latae
flexion, abduction, and internal rotation
movements of the sartorius
flexion and external rotation of the hip, flexion of the knee
movements of the pectineus
flexion, adduction, and external rotation
movements of the gracilis
flexion and adduction
movements of the vastus lateralis, intermedius, and medialis
extension
exercises for the iliopsoas
straight-leg sit-ups, leg raises, hanging knee raises
exercises for the rectus femoris
running, leg press, squat, jumping rope, stair climbing, leg extensions
exercises for the gluteus maximus
cycling, plyometrics, jumping rope, squats, glute-ham raises, stair climbing
exercises for the biceps femoris
cycling, hamstring curls, glute-ham raises
exercises for the gluteus medius and minimus
side-lying leg raises, walking, running
exercises for the adductor magnus, brevis, and longus
side-lying bottom leg raises, resisted adduction
exercises for the tensor fasciae latae
hanging knee-raises, side-lying leg raises, running
exercises for the sartorius
knee lift with hip external rotation, wide stance onto bench
exercises for the pectineus
hanging knee raises, side-lying bottom leg raises, resisted external rotation of the thigh
exercises for the gracilis
side-lying bottom-leg raises, resisted adduction
exercises for the vastus lateralis, intermedius, and medialis
same as rectus femoris, resisted knee extension
