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UESCA - Ultrarunning > Muscular System > Flashcards

Muscular System Flashcards

1
Q

Shortening of a muscle

A

Concentric muscle contraction

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2
Q

Lengthening of a muscle

A

Eccentric muscle contraction

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3
Q

A muscle contraction occurs, but no change in muscle length results

A

Isometric muscle contraction

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4
Q

Muscle tension remains the same but the length of the muscle changes

A

Isotonic muscle contraction

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5
Q

Increase in muscle size

A

Hypertrophy

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6
Q

Decrease in muscle size

A

Atrophy

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7
Q

Muscle(s) that are primarily responsible for movement around a joint

A

Agonist

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8
Q

What is an alternate term for agonist muscles?

A

Prime movers

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9
Q

Muscle(s) that act in opposition to the agonist muscles

A

Antagonist

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10
Q

List and define the 3 types of muscle tissue

A

Cardiac muscle - located only in the heart and is solely responsible for contracting/relaxing the heart to pump blood to the lungs and the rest of the body

Smooth muscle - involuntary muscles that surround organs for the purpose of protection against outside forces

Skeletal muscle - any muscle that is neither cardiac nor smooth and provides movement of the body

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11
Q

List and define the 2 types of muscle contractions

A

Voluntary muscle contractions - are controlled by the central nervous system (CNS) and the origin of the contraction is a conscious thought by the brain

Involuntary muscle contraction - is controlled by the autonomic nervous system (ANS) and occurs without conscious thought

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12
Q

Describe hierarchy of a muscle fiber

A

Muscle fiber is made up of myofibrils

Myofibrils are made up of sarcomeres

Sarcomeres are made up of actin and myosin

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13
Q

Contractile fiber that runs along the length of a muscle fiber

A

Myofibril

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14
Q

The ability of a myofibril to contract is due to the .

A

sarcomere

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15
Q

A unit within the myofibril that is responsible for muscle contraction

A

Sarcomere

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16
Q

The functional unit of the muscle fiber

A

Sarcomere

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17
Q

List the types of proteins in a sarcomere and their associated roles

A

actin, myosin - contractile

tropomyosin, troponin - regulatory

titin, myomesin - structural

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18
Q

and produce a contraction and shorten the sarcomere

A

Actin

Myosin

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19
Q

and allow or disallow the contractile process to take place

A

Tropomyosin

Troponin

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20
Q

and keep the contractile filaments (actin and myosin) aligned

A

Titin

Myomesin

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21
Q
A
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22
Q

The shortening of the sarcomere, and therefore the muscle contraction, is caused by what is termed the .

A

sliding filament model

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23
Q

The gain and loss of myonuclei within a muscle fiber is directly related to .

A

muscle fiber hypertrophy and atrophy

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24
Q

List the 3 roles of satellite cells

A

Recovery from an injured muscle

Assist in muscle hypertrophy

Maintenance of muscle mass

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25
Q

List and define the 2 connection points of tendons to bones

A

Origin - where the tendon anchors to a non-moving bone

Insertion - where the tendon attaches to the bone that moves

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26
Q

List the primary classifications of muscle fibers

A

Fast twitch - Type II-A and II-B

Slow twitch - Type I

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27
Q

Oxidative muscle fiber

A

Type I

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28
Q

Fast oxidative glycolytic muscle fiber

A

Type II-A

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29
Q

Fast glycolytic muscle fiber

A

Type II-B

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30
Q
A
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31
Q

The degree of hypertrophy is largely determined by .

A

the type of muscle fiber

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32
Q

muscles produce more lactate than muscles.

A

Fast-twitch

slow-twitch

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33
Q

Henneman’s Size Principle

A

The hierarchy that determines which types of muscle fibers are recruited as the intensity of an exercise progress from low to high

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34
Q

When does the central nervous system recruit all three muscle types at the same time?

A

During explosive-type movements when the intensity is increased over a very short period and to a very high level

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35
Q

A muscle fiber contracts either or .

A

100%

not at all

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36
Q

What is the degree of muscle contraction based on and not based on?

A

The number of muscle fibers recruited to perform an action, not the degree of contraction per muscle fiber

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37
Q

Muscle fibers cannot change from Type I to Type II, but the of Type I fibers can increase.

A

contraction speed

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38
Q

is not a requirement for muscle rebuilding and strength increases to occur

A

Muscle damage

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39
Q

List and define the 4 primary characteristics of muscle

A

Excitability - responds to stimuli

Contractibility - shortens in length

Extensibility - stretches when pulled

Elasticity - returns to original shape and length after contraction

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40
Q

List the 3 primary functions of muscles

A

Heat production

Maintain posture

Movement

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41
Q

Of the three types of muscle tissues, only muscles have voluntary contractions

A

skeletal

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42
Q

and muscles rely upon the autonomic nervous system (ANS) to provide contractions.

A

Cardiac

smooth

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43
Q

connect muscle to bone

A

Tendons

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44
Q

connect bone to bone

A

Ligaments

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45
Q

What type of cartilage is important for movement?

A

Hyaline cartilage

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46
Q

Where is hyaline cartilage found and what does is do there?

A

It is found on the surfaces of most joints and protects the joints while acting as a barrier between bones

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47
Q

List the 5 types of connective tissue

A

tendons

ligaments

cartilage

labrum

fascia

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48
Q

Where is labrum tissue found and what is its purpose?

A

It is found around the edge of the shoulder and hip joints.

Its primary purpose is to keep the ball aspect of the humerus and femur within the shoulder and hip sockets

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49
Q

If tension on the fascia is too high, it can cause and as a result of

A

pain and postural abnormalities

restricted movement

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50
Q

The best way to think of fascia is

A

a weblike structure that permeates the whole body

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51
Q
A

A ‒ Pectoralis Minor
B ‒ Deltoid
C ‒ Serratus Anterior
D ‒ Biceps Brachii
E ‒ Brachioradialis
F ‒ Pectineus
G ‒ Adductor Longus
H ‒ Rectus Femoris
I ‒ Vastus Medialis
J ‒ Vastus Lateralis
K ‒ Gastrocnemius
L ‒ Soleus
M ‒ Pectoralis Major
N ‒ External Oblique
O ‒ Internal Oblique
P ‒ Rectus Abdominis
Q ‒ Transverse Abdominis
R ‒ Tensor Fasciae Latae
S ‒ Sartorius
T ‒ Gracilis
U ‒ Peroneals
V ‒ Tibialis Anterior

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52
Q
A

A ‒ Trapezius
B ‒ Rhomboid Minor
C ‒ Rhomboid Major
D ‒ Triceps
E ‒ Latissimus Dorsi
F ‒ External Oblique
G ‒ Semimembranosus
H ‒ Achilles Tendon
I ‒ Levator Scapulae
J ‒ Supraspinatus
K ‒ Infraspinatus
L ‒ Teres Major
M ‒ Teres Minor
N ‒ Erector Spinae
O ‒ Internal Oblique
P ‒ Gluteus Medius
Q ‒ Gluteus Maximus
R ‒ Semitendinosus
S ‒ Biceps Femoris
T ‒ Gastrocnemius
U ‒ Soleus

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53
Q

List the 5 primary inner core muscles

A

Multifidus (lumbar)

Pelvic Floor Muscles

Transverse Abdominis (TVA)

Internal Oblique

Diaphragm

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54
Q

What is the primary purpose of the core musculature?

A

Provide stability and rigidity to the area of the spine and pelvic region

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55
Q

List the 9 primary outer core muscles

A

Rectus Abdominis

External Obliques

Erector Spinae

Quadratus Lumborum

Iliopsoas (made up of Iliacus and Psoas)

Rectus Femoris

Hip Adductors

Gluteus Maximus

Hamstrings

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56
Q

The primary function of the outer unit muscles is to provide , not .

A

movement

stabilization

57
Q

What occurs when the outer core muscles become overactive?

A

They shut off the inner core muscles which reduces the amount of LPHC stabilization

58
Q

The inner core muscles are the LPHC stabilizers, and the outer core muscles are the stabilizers.

A

primary

secondary

59
Q

3 functions

A

Internal oblique

movement of diaphragm

rotation

lateral flexion

60
Q

The internal oblique lies between what 2 muscles?

A

TVA and external oblique

61
Q

1 function

A

Transverse abdominis

lumbar stability

62
Q

1 function

A

Diaphragm

increase and decrease in lung size

63
Q

What 2 cavities does the diaphragm separate?

A

thoracic and abdominal

64
Q

1 function

A

Pelvic floor muscles

stabilize spine and pelvis

65
Q

superficial - 3 functions

deep - 1 function

A

Multifidus

lumbar back extension

rotation

lateral flexion

spinal stabilization

66
Q

The co-contracts with the to provide spinal stability.

A

multifidus

TVA

67
Q

1 function

A

Rectus abdominis

lumbar flexion

68
Q

3 functions

A

External oblique

spinal flexion

rotation

lateral flexion

69
Q

2 functions

A

Erector spinae/extensor spinae

A - Spinalis

B - Longissimus

C - Iliocostalis

spinal extension

lateral flexion

70
Q

2 functions

A

Quadratus lumborum

stabilize the pelvis

lateral flexion

71
Q
A

Psoas

72
Q
A

Iliacus

73
Q

What 2 muscles make up the hip flexors?

A

Psoas

Iliacus

74
Q
A

Hip adductors

A - Adductor magnus

B - Adductor Brevis

C - Gracilis

D - Adductor longus

E - Pectineus

F - Iliacus

G - Psoas major

75
Q

2 functions

A

Hamstrings

A - Biceps femoris

B - Semitendinosus

C - Semimembranosus

flex the lower leg

extend the femur

76
Q

2 functions

A

Rectus femoris

knee extension

hip flexion

77
Q

1 function

A

Gluteus maximus

hip extension

78
Q

3 functions

A

Quadriceps

A - Rectus femoris

B - Vastus medialis

C - Vastus lateralis

D - Vastus intermedius

extend lower leg

stabilize the knee

hip flexion

79
Q

2 functions

A

Tibialis anterior

dorsiflexion

foot inversion

80
Q

2 functions

A

Tibialis posterior

plantar flexion

foot inversion

81
Q

1 function

A

Soleus

plantar flexion

82
Q

1 function

A

Gastrocnemius

plantar flexion

83
Q

2 functions

A

Peroneus longus

plantar flexion

foot eversion

84
Q

2 functions

A

Peroneus brevis

plantar flexion

foot eversion

85
Q

2 functions

A

gluteus medius

hip abduction

hip extension

86
Q

2 functions

A

gluteus minimus

hip abduction

hip extension

87
Q

2 functions

A

tensor fasciae latae

hip abduction

hip extension

88
Q

1 function

A

piriformis

abduction of femur

89
Q

Piriformis syndrome

A

When the piriformis tightens, the sciatic nerve may become compressed and induce sciatica

90
Q

1 function

A

popliteus

knee flexion

91
Q

or during running can injure the popliteus.

A

Overpronation of the foot

hyperextension of the knee

92
Q

2 functions

A

sartorius

hip flexion

hip abduction

93
Q

1 function

A

pectoralis major

humerous adduction

94
Q

1 function

A

pectoralis minor

moves scapula forward and downward

95
Q

2 functions

A

latissimus dorsi

shoulder adduction

shoulder extension

96
Q

1 function

A

trapezius

move the scapula

97
Q

1 function

A

serratus anterior

protract the scapula

98
Q

1 function

A

rhomboid major

retract the scapula

99
Q

1 function

A

rhomboid minor

retract the scapula

100
Q

1 function

A

levator scapulae

elevates the scapula

101
Q

1 function for each of the 3 muscles

A

deltoids

anterior - shoulder flexion

posterior - shoulder extension

lateral - arm abduction

102
Q

List the 4 muscles of the rotator cuff

A

supraspinatus

infraspinatus

teres minor

subscapularis

103
Q

1 function

A

Infraspinatus

external shoulder rotation

104
Q

1 function

A

teres minor

external shoulder rotation

105
Q

1 function

A

subscapularis

internal shoulder rotation

106
Q

1 function

A

supraspinatus

shoulder abduction

107
Q

1 function

A

biceps brachii

elbow flexion

108
Q

1 function

A

triceps brachii

elbow extension

109
Q

1 function

A

brachioradialis

wrist extension

110
Q

The primary purpose of a warm- up is to

A

increase one’s core temperature

111
Q

An increase in core body temperature positively affects the of a runner as well as decreases the

A

biomechanics

chance of injury such as muscle strains

112
Q

List 3 areas that a proper warm-up influences

A

Increased force capacity of a muscle

Decreased chance of injury

Increased range of motion

113
Q

What is the primary reason for stretching?

A

increase range of motion around a joint

114
Q

Stretching a muscle prior to a bout of exercise can

A

reduce the contractile force of a muscle

115
Q

An active warm-up of minutes and at an intensity of approximately percent of one’s VO2 max is most beneficial in regard to anaerobic activities

A

15

65

116
Q

The benefits gained via an increase in muscle temperature are lost approximately minutes after the warm-up period ends.

A

15

117
Q

Fatigue has been shown to alter the biomechanics of the lower extremities, specifically the and in the and planes

A

knee

hips

sagittal

transverse

118
Q

Give 2 definitions of eccentric muscle contraction

A

a muscle is lengthened while contracting at the same time

a muscle contracts to decelerate a limb that has a load applied to it

119
Q

What does DOMS primarily result from?

A

eccentric muscle contractions

120
Q

What is an analogy for an eccentrically contracting muscle?

A

a brake

121
Q

What are the 3 most common areas of DOMS for ultrarunners?

A

hamstrings

calves

quadriceps

122
Q

List 3 reasons why eccentric contractions cause muscle damage

A

muscle inflammation due to sub-cellular damage

damage to the excitation-contraction (E-C) coupling system

fewer motor units are involved than during concentric contractions which creates greater stress per muscle fiber

123
Q

What is the excitation-contraction coupling system?

A

the link between nerves and muscles

124
Q

What is one cause of muscle weakness?

A

a muscle’s inability to activate contractile structures due to the over-stretching of sarcomeres

125
Q

Passive tension

A

tension on a muscle that is not caused by a voluntary muscle contraction

126
Q

What is an alternate term for passive tension?

A

stiffness

127
Q

DOMS-related soreness begins to set in hours after the workout/exercise and peaks at around hours post-exercise

A

6-8

48

128
Q

The best course of action when dealing with DOMS is and

A

light, active rest

a light massage

129
Q

List 2 reasons why should athletes not take NSAIDs

A

they slow healing of muscles, bones, and tendons

they slow muscle growth by slowing the spread of satellite cells

130
Q

What causes muscle burn?

A

a buildup of acidity that is caused by the release of hydrogen ions during the fast turnover of ATP

131
Q

What is the scientific term for muscle burn?

A

acidosis

132
Q

What is the role of lactate in relation to acidosis?

A

lactate helps buffer and neutralize the hydrogen ions that cause muscle burn

133
Q

What causes exercise-associated muscle cramps (EAMC)?

A

muscles being overworked (i.e., fatigue)

134
Q

kinetic linking

A

the order in which muscles activate and work together to allow the body to move

135
Q

What occur when muscle synergy breaks down?

A

performance is diminished and the potential for injury increases

136
Q

What is the goal of kinetic linking?

A

gain a biomechanical advantage and optimize performance by moving the body in the correct pattern

137
Q

What is the result of a short muscle and/or long muscle?

A

force production of the muscle will diminish

138
Q

What are 3 causes of reduced muscle activation?

A

a muscle is too long or to short

fatigue

muscle co-activation

UESCA - Ultrarunning (8 decks)

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