Resistance training Flashcards
What is Resistance
Training?
A form of physical activity designed to improve muscular fitness by exercising muscle or muscle group against external resistance.
Why is performing ADL (Activities of daily living) important?
- Prevent osteopenia/osteoporosis
- Decrease risk of heart disease
– Decrease body fat
– Decrease blood pressure
– Improve cholesterol
– Decrease load stress on heart - Improve overall quality of life
What’s in the Lever Pulley Fulcrum System?
Bones – mineral reservoir; internal
skeleton (levers)
* Joints – where two bones meet
(fulcrum or axis)
* Muscle tissue – elastic tissue with
contractile properties (pulley)
* Tendons – connective tissue;
connecting muscle to bone
* Ligaments – connective tissue;
connect bone to bone
* Cartilage – white fibrous tissue.
cushions surface and prevents
friction
What’s in the Bones and Muscular system?
Three types of muscle tissue
– Skeletal
– Cardiac
– Smooth
40% of body’s tissues are made up of skeletal muscle
– Muscles attached to bones produce movement across joints
The 4 Main characteristics of muscle tissue in bones and muscular system?
Excitability (ability to respond to stimuli
by generating electrical signal, or action
potential
– Contractility (ability to shorten and
thicken)
– Extensibility (ability to stretch)
– Elasticity (ability to return to its original
shape after stretching or contracting
What are the 2 Muscle Organizations?
hint-one is small and the other has a bunch of whaat is small
1.Sarcomere – smallest, basic
contractile unit of skeletal
muscle
– Made up of actin and myosin
2.* Myofibril made up of many
sarcomeres. When alot they turn into muscle cells
– bundles and the
intact muscle itself are
connective tissue
called fascia (help proteins stay
together)
* Stretch-shortening cycle – eccentric elongation followed by
rapid concentric shortening of
muscle
What are the Fiber Types?
Type 1 (slow twitch)
* Ex. Marathon runner
– Type 2 (fast twitch with proposed
subdivisions)
* Ex. Sprinter
– % depends on hereditary factor
What is a motor unit?
motor neuron
and muscle fibers it
stimulates
– Composed of either all Type I or
all Type II muscle fibers
fun fact– Size and number of motor units
varies within a muscle
What are the Muscle Movements that are connected to tendons & close to body core?
Muscle insertion (connected
to a tendon that spans on joint in muscle functions) and origin (closest to body core).
Levers
– Muscle action
* Concentric vs. Eccentric
* Isometric, Isotonic and Isokinetic
– Muscles cannot push, only pull
* Agonist, antagonist and
synergistic
What are Skeletal muscle relations/anatomical(pa) references?
Agonist – prime mover; muscle responsible for producing a particular joint movement
Antagonist – Opposing muscle to prime mover that passively elongates or shortens to permit motion to occur
Synergist – any muscle assisting the prime mover
Anterior – refers to the front
Posterior – refers to the back
Medial – closer to the midline
Lateral – further from the midline
What are the Joint-Action references?
Flexion – decrease in
joint angle
Extension – return from
flexion and increase in joint angle
Abduction – movement away from the mid
line
Adduction – movement toward them mid-line
Rotation – movement around an axis
Circumduction – multiplanar; moving in a 360-
degree arc combining all of the movements
above
How to describe the sagittal/median plane?
Main importance consists of flexion, extension, and hyperextension.
Circumduction is only in this plane!
Vertical plane that divides body down
middle into left and right portions (imagine a plate diving body in half from front to back)
How to describe the frontal plane?
Abduction (away from midline)
– Adduction (towards midline)
– Lateral flexion (lateral bending of head or
trunk
Circumduction is only in this plane!
Divides body into anterior (front) and
posterior(behind) halves. Imagine a plate dividing body horizontally from up and down and left to right.
How to describe Transversal/Horizontal plane?
Superior (upward or above) and inferior
(below or downward) describe position
– Rotation left and right (rotation of head,
neck or pelvis)
– Lateral (outward) and medial (inward)
rotation – rotation of thigh, upper arm, or
upper or lower extremity
– Supination and pronation – outward and
inward rotation of forearm
Spits upper body and lower body in 2 half similar to how a fraction is.
What contributes to Muscle Design?
Hint-has to do with angles
Pennation – angle between
muscle fiber orientation and
overall muscle force is directed during
contraction.
Greater angle – increases
the potential force
production of that muscle
– Angle of pennation must be
> ~30 degrees before
additional increase in force
