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ACE Lesson 8: Skeletal, Nervous, and Muscular Systems > Muscular System > Flashcards

Muscular System Flashcards

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1
Q

3 types of muscle tissue

A

1) Skeletal
2) Smooth
3) Cardiac

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2
Q

muscle that attaches to the skeleton and, through contraction, exerts force on the bones and moves them

A

skeletal muscle

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3
Q

voluntary muscle tissue

A

skeletal muscle

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4
Q

involuntary muscle tissue

A

smooth and cardiac muscles

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5
Q

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

A

smooth muscle

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6
Q

muscle that forms the wall of the heart and is specialized to maintain the constant pumping action of the heart

A

cardiac muscle

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7
Q

attaches muscle to bone

A

tendon

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8
Q

muscle that creates a major movement

A

prime mover

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9
Q

4 muscle types based on fiber arrangement

A

1) Longitudinal
2) Unipennate
3) Bipennate
4) Multipennate

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10
Q

weakest type of muscle fiber arrangement

A

longitudinal

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11
Q

produce less movement than longitudinal muscles but can exert greater force during contraction

A

unipennate and bipennate

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12
Q

3 reasons why slow-twitch muscle fibers are fatigue resistant

A

1) high concentration of myoglobin
2) large number of capillaries
3) high mitochondrial content

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13
Q

another name for slow-twitch muscle fibers

A

Type 1 muscle fibers

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14
Q

another name for fast-twitch muscle fibers

A

Type II muscle fibers

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15
Q

2 sub-types of fast-twitch (type II) muscle fibers

A

type IIx and type IIa

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16
Q

another name for type IIx muscle fibers

A

fast-glycolytic fibers

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17
Q

contain a relatively small amount of mitochondria, have a limited capacity for aerobic metabolism, and fatigue more easily than slow-twitch fibers

A

type IIx fibers

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18
Q

these fibers can only sustain their effort for a few seconds

A

type IIx fibers

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19
Q

the largest and fastest fiber type, capable of producing the most force but are the least efficient

A

type IIx fibers

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20
Q

another name for type IIa muscle fibers

A

intermediate or fast-oxidative glycolytic fibers

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21
Q

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

A

type IIa fibers

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22
Q

thin sheets of connective tissue membranes that hold muscle fibers in place

A

fasciae (singular = fascia)

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23
Q

fascia that encases the entire muscle

A

epimysium

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24
Q

fibrous sheath of fascia within the epimysium that contain bundles of muscle fibers grouped together

A

perimysium

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25
Q

a fascia within the perimysium that wraps individual muscle fibers

A

endomysium

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26
Q

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

A

myofibril

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27
Q

thin contractile protein in a myofibril

A

actin

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28
Q

the basic functional unit of the myofibril containing the contractile proteins that generate skeletal muscle movements

A

sarcomere

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29
Q

a high-energy phosphate molecule required to provide energy for cellular function; produced both aerobically and anaerobically and stored in the body

A

adenosine triphosphate (ATP)

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30
Q

criteria used to name muscle

A

1) Shape
2) Action
3) Location
4) Attachments
5) Number of divisions
6) Size relationships

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31
Q

the most abundant protein source in the body

A

collagen

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32
Q

the material between the cells of the body that gives tissues form and strength

A

connective tissue

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33
Q

2 major physical properties of collagen

A

tensile strength and relative inextensibility

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34
Q

the main constituents of ligaments and tendons that are subject to a pulling force which limit motion and resist stretch

A

collagen fibers

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35
Q

a protein found in connective tissue that has elastic properties

A

elastin

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36
Q

T/F: Elastic fibers deteriorate with age and submit to fragmentation, fraying, and calcification.

A

True

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37
Q

common connective tissue most relevant to personal training

A

1) tendons
2) ligaments
3) fascia

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38
Q

tough, cord-like tissues that connect muscles to bones

A

tendons

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39
Q

tissue that primarily supports a joint by attaching bone to bone; greater mixture of collagenous and elastic fibers which is both flexible and strong

A

ligament

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40
Q

3 types of fascia

A

1) superficial
2) deep (intramuscular) fascia
3) subserous

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41
Q

fascia that is directly related to flexibility and range of motion

A

deep (intramuscular) fascia

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42
Q

fascia that lies directly beneath the skin and contains a collection of fat

A

superficial fascia

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43
Q

muscles at the shoulder girdle

Mnemonic: TLRPS - Thirty Lizards Run from Poisonous Spiders

A 
Trapezius (upper, mid, lower)
Levator scapulae 
Rhomboid (major and minor)
Pectoralis minor
Serratus anterior
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44
Q

main function of these muscles is to fixate the scapula

A

shoulder girdle muscles

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45
Q

movements of the trapezius

A

Upper: upward rotation and elevation of the scapula
Middle: upward rotation and adduction of the scapula
Lower: depression of the scapula

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46
Q

movements of the levator scapulae

A

elevation of the scapula

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47
Q

movements of the rhomboid

A

adduction, downward rotation, and elevation of the scapula

48
Q

movements of the pectoralis minor

A

stabilization, depression, downward rotation, and abduction of the scapula

49
Q

movements of the serratus anterior

A

stabilization, abduction, and upward rotation of the scapula

50
Q

exercises for the trapezius

A

upright rows, shoulder shrugs

51
Q

exercises for the levator scapulae

A

shoulder shrugs

52
Q

exercises for the rhomboid

A

chin-ups, support dumbbell bent-over rows

53
Q

exercises for the pectoralis minor

A

push-ups, incline bench press, regular bench press, chest flyes

54
Q

exercises for the serratus anterior

A

push-ups, incline bench press, pull-overs

55
Q

rotator cuff muscles

Acronym: SITS

A

supraspinatus, infraspinatus, teres minor, subscapularis

56
Q

major muscles at the shoulder

Mnemonic: PDLRT - Police Department Likes Raiding Treehouses

A 
Pectoralis major
Deltoids (anterior, middle, posterior)
Latissimus dorsi
Rotator cuff
Teres major
57
Q

movements of the pectoralis major

A

flexion, extension, adduction, internal rotation, and horizontal adduction

58
Q

movements of the deltoids

A

Entire muscle: abduction
Anterior: flexion, internal rotation, and horizontal adduction
Posterior: external rotation and horizontal abduction

59
Q

movements of the latissimus dorsi

A

extension, adduction, horizontal abduction, and internal rotation

60
Q

movements of the rotator cuff

A

Infraspinatus and teres minor: external rotation
Subscapularis: internal rotation
Supraspinatus: abduction

61
Q

movements of the teres major

A

extension, adduction, and internal rotation

62
Q

exercises for the pectoralis major

A

push-ups, pull-ups, incline and regular bench press, chest flyes, climbing rope, throwing

63
Q

exercises for the deltoids

A

lateral “butterfly” abduction exercises

64
Q

exercises for the latissimus dorsi

A

chin-ups, pull-ups, rope climbing, dips on parallel bars, rowing, lat pull downs

65
Q

exercises for the rotator cuff

A

exercises that involve internal and external rotation (e.g., baseball throw)

66
Q

exercises for the teres major

A

chin-ups, seated rows, lat pull downs, rope climbing

67
Q

major muscles that act at the elbow and forearm

Mnemonic: BBBTPPS - Big Baller Brand Tries Promoting Pricey Shoes

A 
Biceps brachii
Brachialis
Brachioradialis
Triceps bronchi
Pronator teres
Pronator quadratus
Supinator
68
Q

movements of the biceps brachii

A

flexion at elbow, supination at forearm

69
Q

movements of the brachialis

A

flexion at elbow

70
Q

movements of the brachioradialis

A

flexion at elbow, supination at forearm

71
Q

movements of the triceps brachii

A

extension at the elbow, arm extension (long head)

72
Q

movements of the pronator teres

A

flexion at the elbow, pronation at forearm

73
Q

movements of the pronator quadratus

A

pronation at forearm

74
Q

movements of the supinator

A

supination at forearm

75
Q

exercises for the biceps brachii, brachialis, and brachioradialis

A

arm curls, chin-ups, rock climbing, upright rows

76
Q

exercises for the triceps brachii

A

push-ups, dips, bench press, shoulder press, arm extension exercises (e.g., triceps extension)

77
Q

exercises for the pronator teres

A

pronation of forearm with dumbbell

78
Q

exercises for the pronator quadratus

A

resisted pronation

79
Q

exercises for the supinator

A

resisted supination

80
Q

major muscles of the torso (trunk)

Acronym: I METER

A 
Rectus abdominis
External oblique
Internal oblique
Transverse abdominis
Erector spinae
Multifidi
81
Q

movements of the rectus abdominis

A

flexion and lateral flexion of the trunk

82
Q

movements of the external oblique

A

contralateral rotation, lateral flexion, and forward flexion (both sides)

83
Q

movements of the internal oblique

A

ipsilateral rotation, lateral flexion, and forward flexion (both sides)

84
Q

movements of the transverse abdominis

A

compresses abdomen

85
Q

movements of the erector spinae

A

extension (both sides) and lateral flexion

86
Q

movements of the multifidi

A

contributes to spinal stability during trunk extension, rotation, and side-bending

87
Q

exercises for the rectus abdominis

A

crunches, bent-knee sit-ups, partial curl-ups, pelvic tilts

88
Q

exercises for the external obliques

A

twisting bent-knee curl-ups (rotation opposite) and curl-ups

89
Q

exercises for the internal obliques

A

twisting bent-knee curl-ups (rotation same side) and curl-ups

90
Q

exercises for the transverse abdominis

A

prone plank and “drawing in” maneuver

91
Q

exercises for the erector spinae

A

squat, deadlift, prone back extension exercises

92
Q

exercises for the multifidi

A

birddog

93
Q

major muscles that act at the hip joint

A 
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
94
Q

movements of the iliopsoas

A

flexion and external rotation

95
Q

movements of the rectus femoris

A

flexion and extension

96
Q

movements of the gluteus maximus

A

extension, external rotation, and abduction

97
Q

movements of the biceps femoris

A

flexion, extension, abduction, and external rotation

98
Q

movements of the gluteus medius and minimus

A

abduction, internal rotation (anterior fibers), and external rotation (posterior fibers)

99
Q

movements of the adductor magnus, brevis, and longus

A

adduction

100
Q

movements of the tensor fasciae latae

A

flexion, abduction, and internal rotation

101
Q

movements of the sartorius

A

flexion and external rotation of the hip, flexion of the knee

102
Q

movements of the pectineus

A

flexion, adduction, and external rotation

103
Q

movements of the gracilis

A

flexion and adduction

104
Q

movements of the vastus lateralis, intermedius, and medialis

A

extension

105
Q

exercises for the iliopsoas

A

straight-leg sit-ups, leg raises, hanging knee raises

106
Q

exercises for the rectus femoris

A

running, leg press, squat, jumping rope, stair climbing, leg extensions

107
Q

exercises for the gluteus maximus

A

cycling, plyometrics, jumping rope, squats, glute-ham raises, stair climbing

108
Q

exercises for the biceps femoris

A

cycling, hamstring curls, glute-ham raises

109
Q

exercises for the gluteus medius and minimus

A

side-lying leg raises, walking, running

110
Q

exercises for the adductor magnus, brevis, and longus

A

side-lying bottom leg raises, resisted adduction

111
Q

exercises for the tensor fasciae latae

A

hanging knee-raises, side-lying leg raises, running

112
Q

exercises for the sartorius

A

knee lift with hip external rotation, wide stance onto bench

113
Q

exercises for the pectineus

A

hanging knee raises, side-lying bottom leg raises, resisted external rotation of the thigh

114
Q

exercises for the gracilis

A

side-lying bottom-leg raises, resisted adduction

115
Q

exercises for the vastus lateralis, intermedius, and medialis

A

same as rectus femoris, resisted knee extension

ACE Lesson 8: Skeletal, Nervous, and Muscular Systems (3 decks)

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