Muscular Training: Foundations and Benefits Flashcards
what joints are the most common and freely moveable
synovial joints
what four actions can synovial joints do
flexion
extension
abduction
adduction
what are the three planes of the anatomical position
frontal
sagittal
transverse
the nervous system is split into
central nervous system
peripheral nervous system
the CNS is made of
the brain and spinal cord
what does the CNS do
receives sensory info from PNS and formulates a response to the input info
the PNS is made of
nerves and ganglia
the PNS is split into
autonomic and somatic nervous system
proprioception
knowing where the body is in relation to the environment
skeletal muscles
voluntary and controlled
attaches to the skeleton and moves/stabilizes the bones
smooth mucles
involuntary
walls of hollow organs like stomach, intestines, and vessels
cardiac muscle
involuntary
maintains constant pump of heart
agonist muscles
prime movers of movement
work against the force and do the majority of the work
antagonist muscles
appose against muscles
relax in times of work so that prime movers do their job
synergist muscles
help prime movers by adding force to help
stabilizing muscles
secure joints and assure that muscles work in an optimal path
slow twitch muscles
used for aerobic energy production
used in endurance activities
fast twitch muscles
anaerobic energy production
two types: IIa and IIx
sliding filament model
describes how muscles contract and make the muscles shorten
concentric actions
the muscle gets shorter and overcomes some resistance or force
ex) bicep curl; bringing weight up
eccentric action
muscles gets longer while still contracting thus losing to the force and lengthening
ex) bicep curl; weight goes down
isometric/static actions
there is no change in the length of muscle but muscle is still contracted
ex) bicep curl; holding weight at 90 degrees
muscular training: progression
increasing the number of reps or sets, or other variables
muscular training: specificity
training in a specific way to reach our goals
ex) sports; training using movements in that sport
muscular training: overload
gradually increase the volume of exercise
muscular training: reversibility
the gains you make while training will leave in double the time it took to get them
muscular training: diminishing returns
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
