Test 1 Flashcards
How many bones are in the body?
206
The skeletal system provides ____ and ____
Support and protection
The skeletal system is pulled by ______ to allow the body to ______ or ____ against _____ _____
Muscles
Push or pull
External objects
Axial skeleton
Middle bones
Appendicular skeleton
Appendages
Junctions of the bones
Joint
Joint which allows virtually no movement
Fibrous joint
Joints which allow limited movement
Cartilaginous joints
Example of fibrous joints
Sutures of the skull
Example of cartilaginous joints
Intervertebral joints
Joints which allow considerable movement
Synovial joints
Examples of synovial joints
Elbows and knees
Types of synovial joints
Uniaxial
Biaxial
Multiaxial
Synovial joint which operates as a hinge/rotates about 1 axis
Uniaxial
Examples of uniaxial joints
Elbows and fingers
Synovial joints which operate in two perpendicular axes
Biaxial
Examples of biaxial joints are
Ankle and wrists
Synovial joints which allow movement on 3 axes
Multiaxial
Examples of multiaxial joints
Shoulders or hips
Movement in multiaxial joints an sometimes cause issues with
Stability
The vertebral column is made up of
Vertebrae and flexible discs
What allows movement in the vertebral column
Flexible discs between the bones
Muscle to bone
Tendon
Bone to bone
Ligament
Bundle or a bundle of muscle fibers
Fasciculus
What are muscle fibers made of?
Actin and myosin
What does a motor unit consist of?
Motor neuron and the muscle fibers which it innervates
How many muscle fibers are in a single motor unit?
Typically several hundred
A muscular contraction will not happen without
Calcium
Control of a contraction depends on what?
The number of muscle fibers in the motor unit
More control of a contraction means
Fewer fibers
Once an action potential is release what will happen
A contraction
What is the all or none principle?
Either an entire unit contracts or nothing happens
Brief muscle contraction
Twitch
Would a second twitch be stronger or weaker than the first?
Stronger
A second stimulus has to occur when?
Before relaxation of the first stimulus
If there is time between stimulus the contraction may become
Shakier
If two stimulus occur close together the contractions can appear as
One strong twitch
Is a motor unit all one muscle type?
No
Why do muscle spindles exist?
To protect us from stretching, tears, strains
How can athletes improve force production?
Strength and conditioning
Improved neural stuff
Increase muscle fiber size
The joint-by-joint approach says that
Lack of mobility in one leads to lack of stability in the next and vice versa
The spine is designed to do what
Transfer energy not create it
FMS is a way of grading
Movement quality
The scoring for FMS is
3 - perfect
2 - able to perform imperfectly
1 - unable to complete a task
0 - pain
If someone scores a 0 on FMS the next step is to
Send them to an AT or PT
What are the categories of the FMS
Integrated patterns
Mobility screens
Stability
What FMS tests fall into the integrated pattern category?
Squat
Hurdle
Lunge
There is lots of joints involved
What exercises are involved in mobility screens?
Shoulder
Active straight leg raises
Some level of stability required
What FMS tests fall into the stability category?
Rotary stability
Trunk stability push-up
Why FMS testing?
Test mobility
Test possible restrictions
Why breakout tests?
Understand where issues are coming from specifically
Customize corrective exercises
Why corrective exercise?
Fix issues found in FMS and BO
Short term and high intensity workout
Anaerobic exercises
Steps of designing a resistance training program
Needs analysis Exercise selection Training frequency Exercise order Training loads and reps Volume Rest periods
What are the steps of the needs analysis during resistance training program design?
Figure where weaknesses lie Goals Exercise history Injury history Two step Evan the sport to figure out what movements need done Determine training status
What are the two steps in the two step portion of needs analysis during resistance training program design?
Evaluation of requirements and characteristics of sport or general fitness
Assessment of the athlete FMS performance testing
Any testing must be specific to the needs of an athletes _____
Sport
Sometimes an athletes need exercises that may be ____ specific
Position
Training age refers to
How long they have been training and how experienced they are
When making exercise selections for an athlete ____ and ____ demands of the sport must be considered
Movements
Demands
What are the two exercise types?
Core
Assistance exercises
Core exercises:
Recruit 1+ large muscle area
Involve 2+ primary joints
Receive priority because of their direct application to the sport
Assistance exercises:
Recruit smaller muscle areas
Involve only one primary joint
Considered less important to improving sport performance
Should you work muscles which get lots of love in a sport or those which don’t?
Don’t
Why should you train less loved muscles on an athlete?
To stop an imbalance of muscles
When an athlete is in off season how should they be training?
Mostly resistance
When a training and in season athlete they should mostly be doing
Minimal resistance training
Enough to maintain current “status”
When training a preseason athlete they should focus on:
Sports movement specific exercises
When training a postseason athlete the focus should be:
Active rest
What is the ideal amount of resistance training days per week?
3
Why should resistance training not be 7 days a week?
Allowance for rest days
What are the the muscle movements which should be trained?
Upper body horizontal push Upper body horizontal pull Upper body vertical push Upper body vertical pull Lower body push (squat) knee dominant Lower body hinge (dead lift) hip dominant
What is the ideal sequence of resistance exercises?
Power
Other core
Assistance exercises
What are examples of power exercises?
Snatch
Hang clean
Power clean
Push jerk
In reference to upper and lower body what is the ideal exercise order?
Alternating upper and lower
In reference to push and pull what is the ideal exercise order?
Alternate
How should a person work super sets and compound sets
Alternate
Quantity of work performed in resistance training
Work load
Weight units x reps
Volume load
The heavier the load the ____ number of reps
Lower
Most amount of weight moved for 1 rep
1 rep max
Amount of weight to lift
Load
Most weight for specified number of reps
Rep max
What are the two rep max testing standards
1 rep max
Figuring out based on goals
What is the rep max testing golden standard
1 rep max
When goals are strength and power what should load be?
Close to max
When goals are hypertrophy what’s should loads be?
Moderate loads and reps
When training goals are endurance what should the load and rep be?
Lower to moderate
What is the two for two rule?
If a person can perform 2 more reps than assigned they can up the assignment
