Muscular System Flashcards
(115 cards)
1
Q
3 types of muscle tissue
A
1) Skeletal
2) Smooth
3) Cardiac
2
Q
muscle that attaches to the skeleton and, through contraction, exerts force on the bones and moves them
A
skeletal muscle
3
Q
voluntary muscle tissue
A
skeletal muscle
4
Q
involuntary muscle tissue
A
smooth and cardiac muscles
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
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
7
Q
attaches muscle to bone
A
tendon
8
Q
muscle that creates a major movement
A
prime mover
9
Q
4 muscle types based on fiber arrangement
A
1) Longitudinal
2) Unipennate
3) Bipennate
4) Multipennate
10
Q
weakest type of muscle fiber arrangement
A
longitudinal
11
Q
produce less movement than longitudinal muscles but can exert greater force during contraction
A
unipennate and bipennate
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
13
Q
another name for slow-twitch muscle fibers
A
Type 1 muscle fibers
14
Q
another name for fast-twitch muscle fibers
A
Type II muscle fibers
15
Q
2 sub-types of fast-twitch (type II) muscle fibers
A
type IIx and type IIa
16
Q
another name for type IIx muscle fibers
A
fast-glycolytic fibers
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
18
Q
these fibers can only sustain their effort for a few seconds
A
type IIx fibers
19
Q
the largest and fastest fiber type, capable of producing the most force but are the least efficient
A
type IIx fibers
20
Q
another name for type IIa muscle fibers
A
intermediate or fast-oxidative glycolytic fibers
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
22
Q
thin sheets of connective tissue membranes that hold muscle fibers in place
A
fasciae (singular = fascia)
23
Q
fascia that encases the entire muscle
A
epimysium
24
Q
fibrous sheath of fascia within the epimysium that contain bundles of muscle fibers grouped together
A
perimysium
25
a fascia within the perimysium that wraps individual muscle fibers
endomysium
26
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
27
thin contractile protein in a myofibril
actin
28
the basic functional unit of the myofibril containing the contractile proteins that generate skeletal muscle movements
sarcomere
29
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)
30
criteria used to name muscle
1) Shape
2) Action
3) Location
4) Attachments
5) Number of divisions
6) Size relationships
31
the most abundant protein source in the body
collagen
32
the material between the cells of the body that gives tissues form and strength
connective tissue
33
2 major physical properties of collagen
tensile strength and relative inextensibility
34
the main constituents of ligaments and tendons that are subject to a pulling force which limit motion and resist stretch
collagen fibers
35
a protein found in connective tissue that has elastic properties
elastin
36
T/F: Elastic fibers deteriorate with age and submit to fragmentation, fraying, and calcification.
True
37
common connective tissue most relevant to personal training
1) tendons
2) ligaments
3) fascia
38
tough, cord-like tissues that connect muscles to bones
tendons
39
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
40
3 types of fascia
1) superficial
2) deep (intramuscular) fascia
3) subserous
41
fascia that is directly related to flexibility and range of motion
deep (intramuscular) fascia
42
fascia that lies directly beneath the skin and contains a collection of fat
superficial fascia
43
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
```
44
main function of these muscles is to fixate the scapula
shoulder girdle muscles
45
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
46
movements of the levator scapulae
elevation of the scapula
47
movements of the rhomboid
adduction, downward rotation, and elevation of the scapula
48
movements of the pectoralis minor
stabilization, depression, downward rotation, and abduction of the scapula
49
movements of the serratus anterior
stabilization, abduction, and upward rotation of the scapula
50
exercises for the trapezius
upright rows, shoulder shrugs
51
exercises for the levator scapulae
shoulder shrugs
52
exercises for the rhomboid
chin-ups, support dumbbell bent-over rows
53
exercises for the pectoralis minor
push-ups, incline bench press, regular bench press, chest flyes
54
exercises for the serratus anterior
push-ups, incline bench press, pull-overs
55
rotator cuff muscles
| Acronym: SITS
supraspinatus, infraspinatus, teres minor, subscapularis
56
major muscles at the shoulder
| Mnemonic: PDLRT - Police Department Likes Raiding Treehouses
```
Pectoralis major
Deltoids (anterior, middle, posterior)
Latissimus dorsi
Rotator cuff
Teres major
```
57
movements of the pectoralis major
flexion, extension, adduction, internal rotation, and horizontal adduction
58
movements of the deltoids
Entire muscle: abduction
Anterior: flexion, internal rotation, and horizontal adduction
Posterior: external rotation and horizontal abduction
59
movements of the latissimus dorsi
extension, adduction, horizontal abduction, and internal rotation
60
movements of the rotator cuff
Infraspinatus and teres minor: external rotation
Subscapularis: internal rotation
Supraspinatus: abduction
61
movements of the teres major
extension, adduction, and internal rotation
62
exercises for the pectoralis major
push-ups, pull-ups, incline and regular bench press, chest flyes, climbing rope, throwing
63
exercises for the deltoids
lateral "butterfly" abduction exercises
64
exercises for the latissimus dorsi
chin-ups, pull-ups, rope climbing, dips on parallel bars, rowing, lat pull downs
65
exercises for the rotator cuff
exercises that involve internal and external rotation (e.g., baseball throw)
66
exercises for the teres major
chin-ups, seated rows, lat pull downs, rope climbing
67
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
```
68
movements of the biceps brachii
flexion at elbow, supination at forearm
69
movements of the brachialis
flexion at elbow
70
movements of the brachioradialis
flexion at elbow, supination at forearm
71
movements of the triceps brachii
extension at the elbow, arm extension (long head)
72
movements of the pronator teres
flexion at the elbow, pronation at forearm
73
movements of the pronator quadratus
pronation at forearm
74
movements of the supinator
supination at forearm
75
exercises for the biceps brachii, brachialis, and brachioradialis
arm curls, chin-ups, rock climbing, upright rows
76
exercises for the triceps brachii
push-ups, dips, bench press, shoulder press, arm extension exercises (e.g., triceps extension)
77
exercises for the pronator teres
pronation of forearm with dumbbell
78
exercises for the pronator quadratus
resisted pronation
79
exercises for the supinator
resisted supination
80
major muscles of the torso (trunk)
| Acronym: I METER
```
Rectus abdominis
External oblique
Internal oblique
Transverse abdominis
Erector spinae
Multifidi
```
81
movements of the rectus abdominis
flexion and lateral flexion of the trunk
82
movements of the external oblique
contralateral rotation, lateral flexion, and forward flexion (both sides)
83
movements of the internal oblique
ipsilateral rotation, lateral flexion, and forward flexion (both sides)
84
movements of the transverse abdominis
compresses abdomen
85
movements of the erector spinae
extension (both sides) and lateral flexion
86
movements of the multifidi
contributes to spinal stability during trunk extension, rotation, and side-bending
87
exercises for the rectus abdominis
crunches, bent-knee sit-ups, partial curl-ups, pelvic tilts
88
exercises for the external obliques
twisting bent-knee curl-ups (rotation opposite) and curl-ups
89
exercises for the internal obliques
twisting bent-knee curl-ups (rotation same side) and curl-ups
90
exercises for the transverse abdominis
prone plank and "drawing in" maneuver
91
exercises for the erector spinae
squat, deadlift, prone back extension exercises
92
exercises for the multifidi
birddog
93
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
```
94
movements of the iliopsoas
flexion and external rotation
95
movements of the rectus femoris
flexion and extension
96
movements of the gluteus maximus
extension, external rotation, and abduction
97
movements of the biceps femoris
flexion, extension, abduction, and external rotation
98
movements of the gluteus medius and minimus
abduction, internal rotation (anterior fibers), and external rotation (posterior fibers)
99
movements of the adductor magnus, brevis, and longus
adduction
100
movements of the tensor fasciae latae
flexion, abduction, and internal rotation
101
movements of the sartorius
flexion and external rotation of the hip, flexion of the knee
102
movements of the pectineus
flexion, adduction, and external rotation
103
movements of the gracilis
flexion and adduction
104
movements of the vastus lateralis, intermedius, and medialis
extension
105
exercises for the iliopsoas
straight-leg sit-ups, leg raises, hanging knee raises
106
exercises for the rectus femoris
running, leg press, squat, jumping rope, stair climbing, leg extensions
107
exercises for the gluteus maximus
cycling, plyometrics, jumping rope, squats, glute-ham raises, stair climbing
108
exercises for the biceps femoris
cycling, hamstring curls, glute-ham raises
109
exercises for the gluteus medius and minimus
side-lying leg raises, walking, running
110
exercises for the adductor magnus, brevis, and longus
side-lying bottom leg raises, resisted adduction
111
exercises for the tensor fasciae latae
hanging knee-raises, side-lying leg raises, running
112
exercises for the sartorius
knee lift with hip external rotation, wide stance onto bench
113
exercises for the pectineus
hanging knee raises, side-lying bottom leg raises, resisted external rotation of the thigh
114
exercises for the gracilis
side-lying bottom-leg raises, resisted adduction
115
exercises for the vastus lateralis, intermedius, and medialis
same as rectus femoris, resisted knee extension
