Exam #1 - Study Guide Flashcards

Question

Quads

Answer 1

Located in front of the thigh

Answer 2

In the back of the thigh

Answer 3

Outer tissue

Answer 4

Inner bundles

Answer 5

Inside fascicles

Answer 6

Attach bone to bone

Answer 7

Attach muscle to bone

Answer 8

Attach muscle to muscle

Answer 9

When slow twitch neurons are fired, far less muscle fibers are activated ST fibers produce less force Walking, jogging, biking, swimming

Answer 10

When fast twitch neurons are fired, far more muscle fibers are activated FT fibers produce more force Jumping, sprinting, throwing

Answer 11

Primary movers Produce the force Biceps

Answer 12

Opposing movers The brakes Triceps

Answer 13

The muscles that assist the prime movers | Brachioradiallis - muscle of the forearm that flexes the forearm at the elbow

Answer 14

Lengthening

Answer 15

Static or still

Answer 16

Shortening

Answer 17

Maximal force a muscle can generate 1-5 reps Heavier weights with longer rests (2 minutes) between same exercise sets

Answer 18

Strength and speed are very important in athletic application Power = (forceXdistance)/time Explosive aspect of strength Moderate weights with speed and 1:5 ratio rests (10sec:50sec) between exercise sets 4-8 reps

Answer 19

Ability to repeatedly produce and sustain force production Spinning on a bike 12-20 reps Lighter weights with minimal rest (1:1 ratio) between same exercise sets or ‘circuit’ format exercises

Answer 20

Pumping up of a muscle during exercise Fluid accumulation in muscles (blood) Only lasts short time

Answer 21

Increase in muscle size that occurs from long term resistance training Increased number of muscle fibers and size of muscle fibers

Answer 22

During the first 6 hours of inactivity protein production starts to diminish Strength decreases 3-4% per day in the first week of inactivity Affect ST more than FT

Answer 23

Loss of muscle mass and strength with poor quality of life Risk factors: age, gender and level of physical activity

Answer 24

Starts within 12 hours and peaks around 48 hours after strenuous exercise Can be from the accumulation of fluids in muscles during work DOMS is more extreme and peaks 48 hours after exercise

Answer 25

Eccentric’ movements cause DOMS so the greater the eccentric phase, the more severe DOMS seems to be! Example… flat vs downhill running

Answer 26

Resist flexion or bending through the lumbar spine

Answer 27

Strengthen lower spine Resist extending or arching the lower part of your back (lumbar spine)

Answer 28

Target: teaches upper body to maintain its position during rapid leg movements Assume a push-up position with your back flat and core tight. Continue bringing your knees to your chest in an alternating fashion and backward until it's straight. Do not bounce up and down.

Answer 29

While maintaining a flat back, kneel on the floor with your knees under your hips and your hands under your shoulders. Keeping your abs tight, raise your opposite arm and leg until they are straight and in line with your body. Do not arch your lower back.

Answer 30

Stand with your feet hip-width apart holding a med ball at chest height with your arms extended. Rise up onto your toes, lift the med ball overhead and slam it straight down, generating power through your hips and core. Catch the ball off the bounce and set up for your next rep.

Answer 31

Assume a Plank position with your elbows on a physioball. Keeping your core tight, rotate your arms clockwise to move the physioball in a circle Repeat, moving your arms counterclockwise.

Answer 32

Hold onto a bar as if performing a Pull-Up with your arms and legs straight. Keeping your core tight, bring your legs up until they're parallel to the ground. Slowly lower your legs to the starting position. Do your best to avoid rocking back and forth.

Answer 33

multiple sets of exercises done back to back (little or no rest between sets)

Answer 34

(Chest-Back… Bench Press-Pullups or Pushups-Dumbell Rows) These use ‘non-competing’ or ‘opposing’ muscle groups. Sets are performed with two back to back exercises, with a rest following the completion of the 2nd exercise. The purpose is to increase training intensity and metabolic conditioning.

Answer 35

Fronts Squats-Bulgarian Split Squats-Hamstring Curls) Pair two exercises using the same muscle group, in back to back sets Example - Front Squats with Box Jumps; Goblet squats with Lunges.

Answer 36

Reversible action of mucles (elastic band) the muscle undergoes an eccentric contraction, followed by a transitional period prior to the concentric contraction

Answer 37

□ Improved storage and utilization of elastic energy □ Increased active muscle working range of motion □ Enhanced involuntary nervous reflexes □ Enhanced length-tension characteristics □ Increased muscular pre-activitation □Enhanced motor coordination

Answer 38

the time period in which the foot is in contact with the ground is known as the ‘ground contact time’ (GCT).

Answer 39

(Soft landings… i.e box jumps, 2-foot long jumps… stick landing)

Answer 40

(Continuous MGCT long jumps… i.e. 2-foot explosive hops down track)

Answer 41

(Continuous box or hurdle hops… jump down/jump up with MGCT)

Answer 42

(Continuous unilateral ‘bounding’… flat surface on incline… L/R…LL/RR)

Answer 43

a form of resistance training that pairs a heavy strength exercise (3-6 reps) with a lighter explosive exercise (6-8 reps) to take advantage of a phenomenon called ‘post-activation potentiation’ (more muscle fibers firing after the heavy set).

Answer 44

Glute, Quad, Hamstring, and general Core development

Answer 45

no strain on back (vertebrae and discs), hips, or knees!

Answer 46

Prisoner Squat with Bands (below knee) Goblet Squat with Dumbell and Bands (below knee) Goblet Squat with Dumbell and Heels Elevated Goblet Squat with Dumbell

Answer 47

Zombie ○ Start with arms straight out to learn balance for the position/technique Clean ○ Place finger tips under bar just outside shoulders ○ Drive elbows up, parallel to the ground ○ Arms parallel to eachother Crossed arm holds ○ Cross arms and place hands on top of the barbell ○ Drive elbows up so parallel to the ground

Answer 48

Work is being done by front leg • Stand in lunge or stride position with back foot on bench or box and bar on back • Bend front knee to lower into Lunge until thigh is parallel to ground; keep front knee behind toes • Extend hip and knee to drive up to start position; repeat for specified reps Perform set with opposite leg

Answer 49

Use dumbells… head forward… hip hinge… butt goes backward… knees slightly bent… back flat

Answer 50

Starting in a plank position, Hands shoulder width apart, bend elbows as you lower to the ground, try to bend the elbows backward more so instead of out to the side. Keeping the body flat the whole time

Answer 51

Band assisted pull ups - Attach band to machine, but band around knee with help of partner, do pull ups Eccentric lowering - At the top of your pull up slowly lower yourself for 5 seconds slowly Isometric holds - If needed help from a partner, hold your help at the top of a pull up position and hold for 5 seconds

Answer 52

Start from the hang position --> feet hip-width apart. Holding the bar in front and bend the knees at the hips and lower until the bar is just above your knees. Back flat, head up Jump with the bar Keep the bar close to your body and elbows above the bar Drive elbows forward and around the bar. Bar should end up resting across your shoulders. Not on chest or wrists

Answer 53

strong and stable while your limbs are moving

Answer 54

energy leaks and inefficient movements

Answer 55

This is the body’s ability to use the lower half. The goal is to tap into the body’s maximum capacity, which is accomplished through maximum efficiency.

Answer 56

The bilateral deficit simply refers to when the sum of the maximum weight lifted by both limbs in a unilateral exercise, for example, the lunge, would be less than the total lifted in a bilateral exercise like the squat

Exam #1 - Study Guide Flashcards

(82 cards)