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CSCS Shit > Chapter 2 Shit > Flashcards

Chapter 2 Shit Flashcards

1
Q

What are the two main attachment categories for muscles to bone?

A

Fleshy attachments and Fibrous attachments

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2
Q

Define a fleshy attachment of muscle to bone

A

muscles fibers affixed directly to bone, usually attached over a wide area to distribute force and is found on the proximal end of the muscle most of the time

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3
Q

Define a Fibrous attachment of muscle to bone

A

contiguous with muscle sheaths and connective tissues around the bone with additional fibers extending into the bone itself. These are very strong. Ex. tendons

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4
Q

What is an agonist muscle in a movement?

A

Main mover

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5
Q

What is an antagonist muscle in a movement?

A

brake for main mover, assists in stabilization and protecting the joint structure

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6
Q

What is a synergist muscle in a movement?

A

muscle that indirectly assists a movement (glutes in a squat)

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7
Q

What is a lever?

A

Rigid or semirigid body that can transmit force tangential to its arc of rotation around a fulcrum

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8
Q

What is a moment arm?

A

Perpendicular distance from the force’s line of action to the fulcrum on the lever

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9
Q

What is torque?

A

-magnitude of force x length of moment arm
-Applied force must always equal torque generated by resisting force

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10
Q

What is a mechanical advantage?

A

Applied force divided by resistive force. If over 1 there is a mechanical advantage. If under 1 there is a mechanical disadvantage

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11
Q

What is a first class lever?

A

Muscle force and resistive force on opposite sides of a fulcrum. Can be mechanical advantage or disadvantage. Ex. forearms during tricep extension

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12
Q

What is a second class lever?

A

Resistive force acts on the same side of fulcrum as muscle force. Muscle force acting through a longer moment arm than the resistive force makes it a mechanical advantage. Ex. foot when calf muscles raise the body onto the balls of the feet

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13
Q

What is a third class lever?

A

Resistive force and muscle force act on same side of fulcrum. Muscle force acts through a shorter moment arm than the resistive force. Mechanically disadvantageous. Ex. Forearm during bicep curl

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14
Q

What kind of mechanical advantage do most muscles operate on?

A

Most muscles operate on a mechanical disadvantage.

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15
Q

What do attachments refer to in the s+c space

A

Where a muscle attaches to a join

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16
Q

Where do you want attachments for greater mechanical advantage?

A

You want them further from the joint for a better mechanical advantage. However the movement will be slower

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17
Q

Where do you want attachments for greatest speed

A

Closest to the joint but you will not have as great a mechanical advantage for strength

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18
Q

What is the anatomical position?

A

Body erect
Arms at side
Palms forward

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19
Q

What is the sagittal plane?

A

Cuts body into left and right halves
Flexion and extension are primary movements (hinge or knee extension during squat)

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20
Q

What is the frontal plane?

A

Slices body into front and back
Abduction and adduction are primary movements (Shoulder abduction during lateral raise)

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21
Q

What is the transverse plane?

A

Slices body into upper and lower sections
Internal and external rotation are primary movements (trunk rotation while swinging a baseball bat)

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22
Q

Define strength?

A

-Ability to exert force
-Disagreement as to best way to measure
-Maximum weight one quantitative measure of strength
-Isometric and isokinetic testing used as well

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23
Q

Define power?

A

-Time rate of doing work
-work=force x displacement
-power= work/time

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24
Q

What unit is used to measure force?

A

Newtons (N)

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25
Q

What unit is used to measure displacement?

A

Distance in meters (d)
Must factor in gravity when objects are vertically displaced to accurately account for force

26
Q

What unit do you use when you measure angles between force vector and displacement vector?

A

radians (weird 0 with horizontal line maybe called theta?)

27
Q

What unit do you use to calculate work?

A

Joules (J)

28
Q

What unit do you use to calculate power?

A

Watts (W)

29
Q

Remember to practice rando problems with these

A

you fuck

30
Q

What unit do you use to measure angular displacement?

A

Radians

31
Q

What unit do you use to measure angular velocity?

A

Radians per second

32
Q

How do you measure torque? Formula and unit

A

force x moment arm expressed as newton-meters

33
Q

How do you measure rotational work? Formula and unit

A

Torque x angular displacement expressed as joules

34
Q

How do you measure rotational power? Formula and unit

A

Rotational work/time expressed as watts

35
Q

What are the 2 ways to improve power?

A

Increase strength or reduce the time needed to perform work (max effort and dynamic effort)

36
Q

Define neural control

A

Ability of the nervous system to recruit more motor units and increase speed of recruitment

37
Q

What are the two biological ways neural control improves (specifically what happens to the muscles)?

A

Will either increase the motor units involved (greater recruitment) or faster rate coding (muscle contracts faster)

38
Q

What does muscle cross-sectional area refer to?

A

the area of the cross section of a muscle perpendicular to its fibers, generally at its largest point

39
Q

Define angle of pennation?

A

-Angle between muscle fibers and the imaginary line between the origin and insertion of a muscle
-Angle of pennation varies muscle to muscle and changes during contraction

40
Q

What are the 8 contributing factors for human strength and power?

A

-Neural control
-Muscle cross section
-Muscle length (resting, stretched or contracted)
-Joint Angle
-Muscle contraction velocity (slower contraction allows greater force over longer time)
-Joint angular velocity
-Strength to mass ratio
-Height and weight of the athlete

41
Q

What is the best way to improve strength potential once you have maxed out your neural control?

A

Improve hypertrophy, a bigger muscle can be a stronger muscle.

42
Q

What is the classic formula for strength to weight ratio?

A

Load lifted divided by bodyweight to the 2/3 power

43
Q

What is Concentric muscle action?

A

-Contractive force is greater than resistive force
-Muscle shortens
-Moves objects
-Torque capability decreases as joint angular velocity increases

44
Q

What is Eccentric muscle action?

A

-Contractive force less than resistive force
-Muscle lengthens
-Slows weight during descent (quads during lowering of a squat)
-Torque capability increases as joint angular velocity increases until around 90 radians/second

45
Q

What is Isometric muscle action?

A

-Contractile force equals resistive force
-Muscle length does not change
-Occurs in static holds and stabilization
-Joint angular velocity = zero during isometric exercise

46
Q

What is the difference between a greater angle of pennation and lesser angle in regards to muscle action?

A

-Greater angle of pennation
More sarcomeres in parallel and fewer sarcomeres in series
Muscles better able to generate force
Lower maximal shortening velocity than non-pennate muscles
-Lesser angle of pennation
Better at producing high velocities
Cannot generate as much maximum force
Each muscle and each athlete has variation in the pennation

47
Q

What is going on in a muscle when it is at resting length?

A

Actin and myosin filaments lay next to each other
Max number of potential crossbridge sites
Maximum force capability

48
Q

What is going on in a muscle when it is at Stretched length?

A

Fewer actin and myosin filaments next to each other
Fewer potential crossbridge sites
Reduced force production capabilities

49
Q

What is going on in a muscle when it is at Contracted length?

A

Actin filaments overlap
Fewer potential crossbridge sites
Reduced force production capabilities

50
Q

What length does a muscle generate its greatest force from?

A

Resting length

51
Q

What does increased contraction velocity do?

A

Decreased force production capability
Steepest decline during the lower range of movement speeds

52
Q

What does decreased contraction velocity do?

A

Increased force production capability
Force exerted over a longer time period

53
Q

What are the 5 forms of resistance?

A

Gravity
Inertia
Friction
Fluid Resistance
Elasticity

54
Q

Define Gravity in the frame of S+C

A

-Downward force on an object due to gravitational pull
-Manifests as an object’s weight
-Mass x local acceleration of gravity = weight
-Source of barbell resistance

55
Q

Define Inertia in the frame of S+C

A

-Tendency of a moving object to stay in motion and vice-versa
-Very relevant to acceleration training
-Olympic lifts use both inertia and gravity as source of resistance

56
Q

Define Friction in the frame of S+C

A

-Resistive force between two objects when pressed against one another
-Sled-pushing uses friction as primary source

57
Q

Define Fluid Resistance in the frame of S+C

A

-Resistance encountered when moving through fluid
-Surface drag - friction from the fluid passing along the object’s surface
-Form drag - resistance from fluid pressing on the front of rear of a moving object
-Fluid resistance increases as velocity increases
-Significant in running, swimming, and rowing

58
Q

Define Elasticity in the frame of S+C

A

-Resistance from elastic components such as springs and rubber bands
-Resistance varies based on the degree the elastic is stretched
-According to these fucks least useful for athletic training

59
Q

What are the benefits of weight stacks over free weights?

A

-Safer
-Easier to use and select weights
-Can provide resistance that is difficult with free weight (lat pulldown)

60
Q

What are the benefits of free weights over weight stacks?

A

-Whole body training - more muscles engaged, spinal loading is better for bones
-Stimulation of real life activities - natural coordination needed to execute lifts, more transfer to real life activities

61
Q

What do weightlifting belts do?

A

Improve intra-abdominal pressure during lifting

62
Q

What should you consider when thinking about using a belt?

A

-Should only be used on heaviest sets
-Only be used on exercises that effect the low back
-Risk of underdeveloped core muscles
-Excessive reliance can lead to injury if an athlete stops using it.

CSCS Shit (24 decks)

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