Muscle Movement

Question 1

Isometric

Answer 1

No change in joint angle or length (first clench)

Question 2

Concentric / Isotonic

Answer 2

Muscle shortens while contracting
(ab crunch up phase) hardest phase of exercise

Question 3

Eccentric

Answer 3

Muscle lengthens while contracting
(ab crunch down phase)
easiest phase in exercise / gravity

Question 4

Agonist

Answer 4

Primary mover muscle working at joint (biceps during arm curl)

Question 5

Antagonist

Answer 5

Opposite muscle to agonist of the same joint (triceps during bicep curl)
Relaxes while agonist is contracting concentrically

Question 6

Synergist

Answer 6

Assists agonist with joint movement

Question 7

Co-contractors

Answer 7

When agonist & antagonist contract at same time (heavy luggage/kid on arm)

Question 8

Stabilizer muscle

Answer 8

A muscle that contracts with little movement (stabilized abs during push up)

Question 9

Muscle Fibre Twitch/All or Nothing

Answer 9

A brief contraction of 1 muscle fibre, the contraction will twitch at 100% capacity but requires motor unit to create movement

Question 10

Motor Unit

Answer 10

Motor neurons transmit impulses from the spinal cord to muscles and directly control muscle movement

Motor neuron (team coach) and muscle fibres (players) that innervates (excites/contracts)

Question 11

Length Tension Relationship

Answer 11

A fully stretched or fully shortened muscle produces less force than when muscle is in mid range (bicep curl, half way) of its sarcomere length

Question 12

Slow Twitch Oxidative

Answer 12

Type 1/ long distance or endurance
Have more mitochondria to produce ATP / have high myoglobin content

Question 13

Intermediate Twitch /Type 2A

Answer 13

More powerful than slow twitch can be used for aerobic or anaerobic / adaptive

Question 14

Fast Twitch /Type 2B

Answer 14

Explosive/ high intensity/ fatigues quickly / low in myoglobin

Question 15

Henneman’s Theory of Motor Recruitment

Answer 15

motor units are recruited in order from smallest to largest depending on the intensity of the force being applied.

Question 16

Muscular Endurance Training

Answer 16

General muscle conditioning high reps/ low weight - for people who want to tone/firm (beginners)

Question 17

Muscular Hypertrophy Training

Answer 17

Builds muscle size, body builders (medium reps/medium weight)

Question 18

Metabolic Condoning

Answer 18

type of workout that combines strength and cardio conditioning, as well as both anaerobic and aerobic exercises. During a metcon workout, you moderately to intensely exert yourself for a prolonged amount of time.

Question 19

Muscular strength training

Answer 19

Strength training to improve performance (athletes) or power / squats, deadlift, bench press )

Question 20

Optimal Training: muscle endurance

Answer 20

2-3/week
Intensity 70%
Reps 12-15
Sets: 1-3
Exercise /muscles 1-2
Rest 30 secs
Rest between w/o 48hrs
Temp 4-5 secs

Question 21

Optimal training Hypertrophy

Answer 21

4-6/ week ( different body parts)
70-80% intensity
Reps 6-12
Sets 3-6
Exercises/muscle 2-6
Rest 30-90 secs
Rest between w/o 48-72hrs
Speed 4-10 secs

Question 22

Optimal training strength

Answer 22

3-5/ week
80% intensity
Reps 6 or less
Sets 2-6
Exercise/muscle 1-2
Rest 2-5 mins
Rest between w/o 72-96hrs
Speed 4-10 secs

Question 23

Benefits of resistance training

Answer 23

-Enhances body image
-Increased self confidence
-Increase daily caloric expenditure (burns calories)
-reduces risk of injury
-increase muscle size, tone, strength & power
-increase tendon & ligament strength
-increases joint stability

Question 24

Functional Training

Answer 24

Uses full body, trains specific movements, push ups, pull ups, squats, lunges, kettlebell swings)

Question 25

DOMS

Answer 25

Delayed onset muscle soreness / discomfort or pain in muscle 24-48hrs after workout

Question 26

Muscle glycogen storage

Answer 26

Glucose stored in muscle (300-400 grams) and liver (70-100grams)

Question 27

Balancing muscle groups /exercise

Answer 27

Push/pull exercises using agonist/antagonist muscles (leg extension /leg curl)

Question 28

3 biomechanical concepts to maintain stability

Answer 28

Base of support

Question 29

Internal/external oblique ROM

Answer 29

Spine Movements Flexion/Rotation/Lateral Flexion

Question 30

Rectus abdominis ROM

Answer 30

Spine Flexion Only -stabilizes spine with erector spinae

Question 31

Erector Spinae ROM

Answer 31

Spine Extension Stabilizes with Rectus abdominal

Question 32

Transverse abdominis / TVA

Answer 32

Spine stabilization Stabilizes lumber and lower spine TVA wraps around spine for protection and stability

Question 33

Gluteus Maximus ROM

Answer 33

Hip extension/ external rotation Deadlift Down phase is hip flexion Deadlift Up phase is hip extension

Question 34

Pectoral Major ROM

Answer 34

Shoulder: Flexion/extension/adduction/horizontal Adduction/internal rotation

Question 35

Latissimus Dorsi ROM

Answer 35

Shoulder: Extension/Adduction /Internal rotation Muscle in the back attaches to spine (origin) and insertion wraps to anterior surface of the humerus

Question 36

Anterior Deltoid ROM

Answer 36

Shoulder Flexion/Horizontal Adduction/Internal rotation

Question 37

Middle Deltoid

Answer 37

Shoulder abduction

Question 38

Posterior deltoid

Answer 38

Shoulder Extension/ Horizontal abduction /External rotation

Question 39

Rotator Cuff ROM

Answer 39

shoulder/ SITS Supraspimatus /abductor Infrasoinatus/ external rotator Teres Minor /external rotator Subscaoularis /internal rotator

Question 40

Closed chain exercises

Answer 40

-Extremities (hands/feet) are fixed or in contact with immobile surface (ground/bench) -better mimic daily activities -safer on joints -work many muscle groups at once -squats/lunges/push ups/deadlifts

Question 41

Open chain exercises

Answer 41

-Extremities (hands/feet) are moving during exercise -produce shear force -chest press/ leg press/ bicep curl

Question 42

Biceps Brachii (ROM)

Answer 42

Upper arm muscle Elbow Flexion / Forearm Supination Biceps curl

Question 43

Brachialis (ROM)

Answer 43

Upper arm/ below biceps Elbow Flexion /Pronation Arm curls with pronated grip

Question 44

Brachioradialis (ROM)

Answer 44

Forearm Elbow Flexion /semi pronated grip Hammer curl

Question 45

Rhomboids (ROM)

Answer 45

Upper back/beneath trapezius Movement scapula retraction or scapula Adduction

Question 46

Serratus Anterior (ROM)

Answer 46

Chest muscle (side) Abduction/Protraction of scapula “boxer's muscle,” occurs when throwing a punch Antagonist are the rhomboids

Question 47

Gluteus Minimus ROM

Answer 47

Hip /Abduction Acts as a hip stabilizer and abductor of the hip.

Question 48

‌Concentric Contractions

Answer 48

muscle is actively shortened and tightens when you activate it to lift something heavier than normal, which generates tension.‌

Question 49

Eccentric Contractions

Answer 49

when your muscle is actively lengthened during normal activity such as walking because your quadriceps muscles are active when your heel touches the ground and your knee is bending or straightening out in stride. ‌ Eccentric muscle contractions also happen when you lower something heavy. Your muscle has to remain tight to manage the weight, but it lengthens to shift the weight into a different position.‌‌

Question 50

Passive Stretch

Answer 50

when your muscle is passively lengthened, such as touching toes stretches hamstring muscles. There’s no additional weight that your hamstring muscle needs to hold or lift by applying force, but it still stretches from the movement.