PATHFIT 2 Flashcards
It is a muscle contraction without motion
Isometric contraction
used to stabilize a joint, such as when a weight is held at waist level neither raising nor lowering it.
Isometric contraction
Also referred to as resistance exercise or strength training
Isometric contraction
Benefits of Isometric contraction
- activating many muscle fibers at once.
- require less practice
- suitable for people with an injury or medical condition that restricts movement.
- effective way to lower blood pressure.
- improve muscle stability and the ability to hold weight over longer periods.
- help with pain relief for lower back pain, knee osteoarthritis, and neck pain.
Examples of Isometric contraction
Plank
Wall sit
Glute bridge
Dead hang
Isometric squat
classically defined as the movement of a load at constant resistance through an arc of motion.
Isotonic contraction
occur when the muscle changes length, producing limb motion.
Isotonic contraction
also referred to as aerobic, dynamic, or endurance exercise
Isotonic exercise
involves high-repetition movements against low resistance and includes such activities as walking, running, swimming, and cycling
Isotonic exercise
produces limb movement without a change in muscle tension
Isotonic muscle contraction
produces muscle tension without a change in limb movement.
Isometric muscle contraction
muscle lengthening as the muscle produces tension and the insertion moves away from the origin.
Eccentric contractions
require less energy
Eccentric contractions
thought to be responsible for some aspect of postexercise muscle soreness.
Eccentric contractions
is muscle shortening as the muscle produces tension while the insertion moves toward the origin.
Concentric contractions
Movement occurs in the same direction as the tension and joint motion because the contractile force is greater than the resistive force.
Concentric contractions
Require more energy
Concentric contractions
Benefits of isotonic contractions
Stronger muscles
Increased muscle mass
Stronger bones
Better cardiovascular health
Functional strength and ability
Weight loss
Risk of isotonic contractions exercise
Muscle strain
Joint injury
Cardiac events
Dehydration
Overtraining
Examples of isotonic contractions
Push ups
Pull ups
Alternator lunges
Squat thrust
Military press
Bicep curls
Tone of muscle
Isotonic contractions
Used in rehab, meter or length
Isometric contractions
commonly used in strength and conditioning and bodybuilding.
Time-under-tension or TUT
A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed.
Time-Under-Tension or TUT
refers to the amount of time a muscle is held under tension or strain during an exercise set.
Time-Under-Tension or TUT
is a weightlifting term that refers to the total amount of time a muscle or muscle group is under activation during a set.
Time-Under-Tension
Types of muscles
Skeletal
Cardiac
Smooth
Type of muscle, regulation of blood
Smooth muscle
Type of muscle, movement of heart
Cardiac muscle
It is involuntary, movement of skeleton
Skeletal muscle
TUT 3 phase
Lowering
Lifting
Pausing
FITT Principles
how often
how hard
how long
what kind
Hierarchy of muscles
Molecular level
Microscopic level
Cell level
Tissue level
Organ level
Characteristic of muscle
excitability
contractility
extensibility
elasticity
Levels of muscles
Muscle
Fascicle
Muscle cell or fiber
Myofibril
Sarcomeres
Filaments
This type of breathing is a type of deep, even breathing that engages your diaphragm, allowing your lungs to expand and creating negative pressure that drives air in through the nose and mouth, filling your lungs.
Diaphragmatic Breathing
This type of breathing comes from the chest and involves short, rapid breaths.
Thoracic breathing
are a form of breath regulation, also known as pranayama.
Breathing techniques
involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern.
Alternate-nostril breathing
also known as abdominal breathing or diaphragmatic breathing, each day can reduce stress and anxiety.
Belly Breathing
Also known as four-square breathing, box breathing is very simple to learn and practice.
Box breathing
also called the relaxing breath, acts as a natural tranquilizer for the nervous system.
4-7-8 breathing
or simhasana in Sanskrit, during which you stick out your tongue and roar like a lion, is another helpful deep breathing practice.
Lion’s breath
involves focusing on your breathing and bringing your attention to the present without allowing your mind to drift to the past or future.
Mindfulness breathing
is a simple breathing technique that will help make deep breaths slower and more intentional.
Pursed-lip breathing
It is also known as coherent breathing
Resonance breathing
You can perform this as often as needed
Simple breathing exercise
called thoracic or chest breathing, causes an upset in the body’s oxygen and carbon dioxide levels, resulting in increased heart rate, dizziness, muscle tension, and other physical sensations.
Shallow breathing
is the process of quickly activating all of your core muscles and sucking in your stomach. (Abdominal core)
Abdominal bracing
Benefits of breathing techniques
Detoxify the body
Improve digestion
Increase spine stability
Decrease spine pain
Sharpen balance
Enhance digestion
Boost your ability to completely fill your lungs
Benefits of bracing techniques
Improve athletic performance
Reduce strain on your neck and lower back
Protect these injury-prone areas from straining
Improve posture
is the process of moving air into and out of the lungs to exchange gases with the internal environment.
Breathing
is a form of voluntary core activation that involves actively pressurizing the abdominal cavity.
Bracing
Proper breathing and bracing can help you:
Lift objects safely & efficiently
Engages more ab muscles
Improve running form & gait
Good prep for contact sports
Can be used during most activities
are form of breath work used to improve well-being by reading your stress, anxiety, develop cardiovascular
Breathing
is a mathematical formula that helps you determine your target heart rate (HR) training zone.
Karvonen formula
Used to calculate target heart rate during exercise
Karvonen formula
Variables of karvonen formula
heart rate
-age
-intensity
one multijoint movements that work several muscles or muscle groups at once.
Compound exercises
List compound exercises
Squats
Bench press
Pull ups
Lunges
Benefits of compound exercises
Efficiency
Functional strength
Muscle engagement
Calorie burn
Hormonic response
Joint health
Improve coordination
Overall toned of the body
uses several muscle groups collaboratively to perform a movement
Compound exercises
are sometimes beneficial in physical therapy to strengthen certain muscles or rehabilitate them after injury.
Isolation exercises
