Muscular Training: Foundations and Benefits

Question 1

what joints are the most common and freely moveable

Answer 1

synovial joints

Question 2

what four actions can synovial joints do

Answer 2

flexion
extension
abduction
adduction

Question 3

what are the three planes of the anatomical position

Answer 3

frontal
sagittal
transverse

Question 4

the nervous system is split into

Answer 4

central nervous system

peripheral nervous system

Question 5

the CNS is made of

Answer 5

the brain and spinal cord

Question 6

what does the CNS do

Answer 6

receives sensory info from PNS and formulates a response to the input info

Question 7

the PNS is made of

Answer 7

nerves and ganglia

Question 8

the PNS is split into

Answer 8

autonomic and somatic nervous system

Question 9

proprioception

Answer 9

knowing where the body is in relation to the environment

Question 10

skeletal muscles

Answer 10

voluntary and controlled

attaches to the skeleton and moves/stabilizes the bones

Question 11

smooth mucles

Answer 11

involuntary

walls of hollow organs like stomach, intestines, and vessels

Question 12

cardiac muscle

Answer 12

involuntary

maintains constant pump of heart

Question 13

agonist muscles

Answer 13

prime movers of movement

work against the force and do the majority of the work

Question 14

antagonist muscles

Answer 14

appose against muscles

relax in times of work so that prime movers do their job

Question 15

synergist muscles

Answer 15

help prime movers by adding force to help

Question 16

stabilizing muscles

Answer 16

secure joints and assure that muscles work in an optimal path

Question 17

slow twitch muscles

Answer 17

used for aerobic energy production

used in endurance activities

Question 18

fast twitch muscles

Answer 18

anaerobic energy production

two types: IIa and IIx

Question 19

sliding filament model

Answer 19

describes how muscles contract and make the muscles shorten

Question 20

concentric actions

Answer 20

the muscle gets shorter and overcomes some resistance or force
ex) bicep curl; bringing weight up

Question 21

eccentric action

Answer 21

muscles gets longer while still contracting thus losing to the force and lengthening
ex) bicep curl; weight goes down

Question 22

isometric/static actions

Answer 22

there is no change in the length of muscle but muscle is still contracted
ex) bicep curl; holding weight at 90 degrees

Question 23

muscular training: progression

Answer 23

increasing the number of reps or sets, or other variables

Question 24

muscular training: specificity

Answer 24

training in a specific way to reach our goals

ex) sports; training using movements in that sport

Question 25

muscular training: overload

Answer 25

gradually increase the volume of exercise

Question 26

muscular training: reversibility

Answer 26

the gains you make while training will leave in double the time it took to get them

Question 27

muscular training: diminishing returns

Answer 27

as we progress and get stronger, the number of results we see will go down and there’s a natural limit to our ability to exercise