WEEK 2 - primary movement patterns & spotting Flashcards
TRUE OR FALSE
all movement is based on muscle contraction
TRUE
how do muscles work ?
- muscles produce force
- pulls on the tendon
- rotates bone around joint
what drives everything for a muscle ?
muscle contraction (generated by the force within the muscle)
what are the four forces acting upon a muscle ?
- agonist
- antagonist
- synergist
- fixators
what does agonist mean ?
the muscle most direct involved in bringing about a movement
what muscle terminology is known as the prime mover ?
agonist
which muscle is providing the predominant
agonist
what does synergist mean ?
muscles that work with the agonist to assist movement
what is the secondary contributors to movement
synergist
what does antagonist mean ?
muscles that work in opposition to resist th movement of the agonist
what resists movements, stabilizes joints and slows down movements ?
antagonist
what does fixator mean ?
muscles that hold joint in place and provide stability while agonist are contracting
what makes agonist movements more effective ? (stabilizes on joint during biarticular muscle contraction)
fixator
“the muscle most directly involved in bringing about movement, aka the prime mover”
agonist
“muscle that work in opposition to resists the movement of the agonist”
antagonist
“muscles that work with the agonist to assist movement”
synergist
“muscles that hold a joint in place and provide stability while agonist are contracting”
fixator
what four things work together to produce static and dynamic movement ?
agonist, antagonist, synergist, fixator
what do the agonist, antagonist, synergist and fixators work together to produce ?
static and dynamic movement
what happens to muscle length if force of muscle exceeds force on limb?
muscle shortens
what happens to muscle length if force of muscle matches force on limb ?
muscle length does not change
what happens to muscle length if force of muscle is less than force on limb ?
muscle actively lengthens
how many types of contractions are there ?
3
what are the three contraction types ?
concentric, isometric, eccentric
what is concentric contraction ?
muscle force exceeds force on limb: muscle shortening
what is isometric contraction ?
muscle force matches force on limb : muscle actively lengthens
what type of contraction is no movement ?
isometric
what type of contraction is shortening ?
concentric
what type of contraction is lengthening ?
eccentric
why do muscles contract ?
to produce force
FILL IN THE BLANK
movements generally have concentric, isometric, and eccentric phases but exercises can also be ________ or ________
eccentric-only or isometric-only
what are two exercise categories ?
compound and isolation exercises
what are compound exercises ?
- multijoint exercises
- recruit one or more large muscle areas
- involve two or more primary joints
what are isolation exercises ?
- single joint exercises
- recruit smaller muscle areas
- involve only one primary joint
what are the three types of primary movements ?
pushes, pulls and stands
what are some examples of pushes ?
- bench press (flat vs incline/decline)
- shoulder press
- lateral raise
- push raise
- dips
what are some examples of pulls ?
- rows
- cable
- bent over
- pull downs
- rear flys
what are some examples of stands ?
- squats
- deadlifts
- cleans
- leg press
what are four resistance training fundamentals ?
- grip style and widt
- range of motion
- breathing
- weight belts
what is closed grip ?
thumb covers fingers to close the circle
what is hook grip ?
thumb tucks under
what are some grip styles for resistance training ?
- closed vs open
- hook
- pronated
- supinated
- alternated
- hook
- straps
FILL IN THE BLANK
narrow grip __________ (increases or decreases) bench press weight, but ___________ (increases or decreases) activation of triceps
decreases and increases
with range of motion what are recommendations ?
are to utilize the entire range of motion
what do valsalva maneuver do ?
increases abdominal pressure
in regards to concentric and eccentric when are we inhaling and exhaling ?
exhaling = concentric
inhaling = eccentric
what provides similar effect as valsalva ?
weight belts
