Chapter 4 Flashcards

Question

Agonist/ Prime Mover

Answer 1

A muscle that contracts, and is the main muscle group responsible for the movement, is called the agonist or prime mover. Contracting.

Answer 2

The muscle that relaxes is called the antagonist.

Answer 3

Erector Spinae

Answer 4

Hamstrings

Answer 5

Triceps Brachii

Answer 6

Tibialis Anterior

Answer 7

Tibialis Anterior

Answer 8

Latimus Dorsi

Answer 9

Rectus Abdominus

Answer 10

Quadriceps

Answer 11

Biceps Brachii

Answer 12

Gastrocnemius / Soleus

Answer 13

muscle contraction cause no bodily movement

Answer 14

This is a moving contraction, also known as dynamic contraction. During this contraction, the muscle fattens, and there is movement at the joint. SAME TENSION (Weight)

Answer 15

This is when the muscle contracts and shortens against a resistance. This may be referred to as the lifting or positive phase. An example would be the lifting phase of the bicep curl.

Answer 16

This occurs when the muscle is still contracting and lengthening at the same time. This may be referred to as the lowering or negative phase

Answer 17

Slow Oxidative Fibers * Also called slow-twitch or red muscle fibers * Rely on aerobic metabolism to produce long, slow contractions * They are fatigue resistant * Not generally influenced by training (can’t become Type IIb)

Answer 18

Fast Oxidative Fibers * Also called pink muscle fibers * Faster contractions than red fibers but slower than white * Usually rely on aerobic metabolism but can function anaerobically * They fatigue more easily than red fibers but not as easily as white fibers

Answer 19

Fast Glycolytic Fibers * Also called fast-twitch or white muscle fibers * Rely on anaerobic metabolism to produce rapid, powerful contractions * They fatigue easily * Not generally influenced by training (can’t become Type I)

Answer 20

* Type IIa fibers are highly influenced by training * Aerobic (endurance) training can cause them to function similar to Type I fibers * Anaerobic (power or speed) training can cause them to function similar to Type IIb fibers

Answer 21

Each type of resistance training benefits muscles in a different way. While these types of resistance training are not new, they could be unique sources of resistance that you have not considered in your quest to add muscle to your frame. Using these forms of resistance alone, in combination with one another, or in combination with the more traditional resistance apparatus, can enable you to diversify your efforts to produce valuable and improved results.

Answer 22

As the name suggests, the most distinctive feature of dynamic constant training (DCT) is that the resistance is constant. A good example of DCT occurs when you use free weights or machines that do not alter resistance, but redirect it instead.

Answer 23

Resistance increases progressively as you continue to exercise. DPT is often used as a rehabilitative measure and offers the sort of resistance that builds gradually while remaining completely within the control of the person using it. Equipment includes rubber bands and tubing, springs, and an apparatus controlled by spring-loaded parts.

Answer 24

This form of resistance exercise takes up where dynamic constant training leaves off. Whereas DCT employs constant resistance, never varying to accommodate the body's mechanics, DVT can be adapted to the varying degrees of strength of a muscle group throughout a range of motion.

Answer 25

In isokinetic training (IKT), the muscle is contracted at a constant tempo. Speed determines the nature of this resistance training, not the resistance itself; however, the training is based on movement carried out during a condition of resistance. IKT can be performed with the body's own weight

Answer 26

Familiar to most people, isometric training (IMT) is an excellent way to build strength with little adverse effect on joints and tendons commonly associated with strength training and lifting heavy weights. Isometric training is what you see swimmers do when they press their hands against a solid wall, forcing all their bodyweight into the wall. Another common IMT exercise is pressing the hands together to strengthen the pectorals and biceps.

Answer 27

This method demands constant tension, typically with free weights. Though this approach may sound a lot like dynamic constant training, it differs because it does not necessarily redirect the resistance through a range of motion, but rather, keeps tension constant as in the negative portion of an exercise. Complete immobility of the muscle being worked is required

Answer 28

* Large muscle group exercises (i.e., squat) should be performed before smaller muscle group exercises (i.e., shoulder press). * Multiple-joint exercises should be performed before single-joint exercises. * For power training, total body exercises (from most to least complex) should be performed before basic strength exercises. * Alternating between upper and lower body exercises or opposing (agonist–antagonist relationship) exercises can allow some muscles to rest while the opposite muscle groups are trained. This sequencing strategy is beneficial for maintaining high training intensities and targeting repetition numbers. * Some exercises that target different muscle groups can be staggered between sets of other exercises to increase workout efficiency. For example, a trunk exercise can be performed between sets of the bench press. Because different muscle groups are stressed, no additional fatigue would be induced prior to performing the bench press. This is especially effective when long rest intervals are used.

Answer 29

point where the muscle is attached to a bone that moves

Answer 30

Point where the muscle is attached to a bone that remains in a fixed position

Answer 31

muscle movements that cause bodily movements

Answer 32

One movement pattern

Answer 33

a group of repetitions

Answer 34

Breaking resistance training into different training phases

Answer 35

the maximal amount a force that can produced one time

Answer 36

Muscle fibers getting bigger

Answer 37

Muscle fibers getting smaller

Answer 38

The muscle is contracted at a constant tempo, through the full Range of Motion. SAME SPEED

Answer 39

Synergists are muscles that help the agonists by: * Adding a little extra force to the same movement * Reducing undesirable or unnecessary movements that might occur as the prime movers contract, stabilizing the movement

Answer 40

* Fixators are synergists that immobilize a bone or a muscle’s origin

Answer 41

Without Air

Answer 42

Cardiac muscle contraction is similar to skeletal muscles, except: * Cardiac muscle cells are interconnected, allowing the heart to contracts as a single unit * Stimulus is continuous and intrinsic (within the heart itself) and does not come from the brain * The heart is under neural and hormonal control that can alter the strength of the heartbeat and the heart rate

Answer 43

Smooth muscle contraction is similar to skeletal muscles except: * The contractions are slower and sustained for a longer duration * The tissue contracts in response to stimuli from the brain, hormones, and being stretched

Answer 44

* Similar to cardiorespiratory endurance * Can use the same lifts/movements in the plan but with lighter weights

Answer 45

* Walking and stretching are good * Generally does not include more lifting even at lower weights

Answer 46

* Always use proper technique * Use weight belt and lifting gloves if necessary * Always use spotters for heaviest lifts or don’t do them * Never lift without collars on the bar * NEVER lift with an injured muscle/joint/bone unless medically-cleared to do so

Answer 47

Most supplements are ineffective and expensive, many dangerous. They are not regulated by the F.D.A. (but problems can be reported to them). There are almost 700 confirmed cases of supplements containing ingredients not on the label were reported in the last decade. A balanced diet should be your primary nutritional strategy.

Answer 48

Closing the joint, joint angle is small

Answer 49

Opening joint, Joint angle is large

Answer 50

Repair Muscles and builds back better

Answer 51

If we go from outside to inside, the correct muscle order would be epimysium, perimysium, fascicle, endomysium, muscle fibers, sarcolemma, myofibrils, and sarcomeres.

Answer 52

You must work each muscle group to have strength gains in that particular part of the body.

Answer 53

* Appropriate warm-up and cool down activities * A variety of exercises to work all major muscle groups through their full R.O.M. * Make sure to plan for progressive overload and refer to the 2-for-2 Rule