Muscular Anatomy

Question 1

Orgin

Answer 1

The attachment of the muscle tendon to the stationary bone

Question 2

Insertion

Answer 2

The attachment of the muscle tendon to the moving bone.

The more distal bone.

Question 3

Agonist

Answer 3

• Prime moving muscle
• Shortening muscle
• Active
• Speeds things up
• accelerator

Question 4

Antagonist

Answer 4

• Opposing Muscle
• Relaxed
• Slows things down
• Must lengthen
• Helps prevent injury

Question 5

Law of Reciprocal inhibition

Answer 5

When one muscle is working the other muscle must be off

Question 6

Flexibility

Answer 6

The muscles ability to lengthen and shorten upon your demand/control

Question 7

Mobility

Answer 7

Range of motion in the joint

Question 8

Stability

Answer 8

Ability to create contractile force within the joint

Question 9

Fascia

Answer 9

All connective tissue that wraps around and between the muscles, tendons, ligaments and joints.

Provides structure

Fascia provides viscoelasticity (stiffness/structure/stability)

provides proprioception

Question 10

Elasticity

Answer 10

Lengthening and Shortening

• Elastic band movement

Question 11

Plasticity

Answer 11

More pliable, like a plastic bag

muscle’s ability to change shape in response to a continued stimulus.

Question 12

Benefits of Resistance Training

Answer 12

• muscular strength
• increases core strength
• Improves bone density

Question 13

What is muscular strength?

Answer 13

IS the maximum amount of force that a muscle or muscle group can generate.

Question 14

What is muscular Power?

Answer 14

The explosive aspect of strength.

Strength and speed = power

Question 15

What is muscular endurance?

Answer 15

The ability of a muscle to exert force over time

Question 17

What do Open Kinetic Chain Exercises refer to?

Answer 17

Develop Skills specific to sport or performance - quantitative

ex. leg extention machine - legs are free-flowing

Question 18

Closed Kinetic Chain Exercise

Answer 18

Functional based movements, qualitative

Feet or hands have to be grounded

ex. body weight squat

Question 19

Name 8 Biomotor Abilities

Answer 19

1. Agility
2. Flexibility
3. coordination
4. balance
5. Strength
6. power
7. Endurance
8. Speed

Question 20

What are Active Sequences?

Answer 20

Foundational Movements that the body uses on a daily basis

ex. pushing, pulling, squatting, lunging, lifting

Question 21

Ways to progress a movement or exercise?

Answer 21

• change plane of movement ex. move sideways
• Change stance ex. single leg
• Change surface ex. stability ball
• tempo

Question 22

Where so strains happen?

Answer 22

Strains happen in the muscle tissue

Question 23

Where so Sprains happen?

Answer 23

Sprains happen in the Ligaments

Question 24

What actions are encouraged for acute injury?

Answer 24

1. professional opinion
2. Rest
3. Ice
4. Compression
5. Elevation

Question 25

What are the two categories of Musculoskeletal Injury?

Answer 25

Acute injury: Results from the application of a single force or load creating tissue damage - immediate pain Overuse Injury: Results from repetitive loading - gradual onset of pain

Question 26

What are the muscles of the Quadriceps?

Answer 26

Rectus Femoris, Vastus Lateralus, Vatus Medialus, Vastus Intermedius

Question 27

Antagonist of Quadriceps

Answer 27

Hamstring

Question 28

Compound Exercise for Quadriceps

Answer 28

Body Weight Squat or walking lunges

Question 29

Isolation exercise for Quads

Answer 29

Seated leg extension

Question 30

What are the muscles of the Hamstrings?

Answer 30

Biceps Femoris, Semimembranousous, Semitendenosous

Question 31

Compound exercise for Hamstrings

Answer 31

Deadlift or Stab. ball ham curl

Question 32

Isolation exercise for Hamstrings

Answer 32

Prone facing machine ham curl or strict deadlift

Question 33

What are the muscles of the Glutes? What is the antagonist muscle?

Answer 33

Medius, Maximus, minimus Antagonist = iliopsoas

Question 34

Compound exercise for Glutes Isolation exercise Stabalizing

Answer 34

Compound: squat or step up Isolation: Glute kick back Stabilizing: glute bridge hold or glute squeeze

Question 35

What are the adductor muscles? What is the antagonist?

Answer 35

Adductors: Longus, Magnus, Gricilis, Brevis, Pectinius Antagonist: Abductors

Question 36

Compound exercise for Adductors: Sumo Squat Isolation: Hip adduction or pully Stabilizing: Sumo Squat hold

Question 37

What are the muscles of the calves? Antagonist?

Answer 37

Muscles: Gastrocnemius, Soleus Antagonist: tibialis anterior

Question 38

Compound exercise for the calves: Isolation: Stabilizing:

Answer 38

Compound: Box jumps or skipping Isolation: heel raises Stabilizing: Heel raise hold

Question 39

Muscles of the chest: Antagonist:

Answer 39

Pectoralis Major Pectoralis Minor Antagonist: Romboids

Question 40

Compound exercise for the chest Isolation Stabilising

Answer 40

Compound: push up or dumbell chest press isolation: chest fly stabilizing: stability ball squeeze hold

Question 41

Muscles of the Triceps Antagonist

Answer 41

Muscles: Triceps brachii - long, short and middle head Antagnonist: biceps brachi

Question 42

Compound exercise for triceps isolation stabilizing

Answer 42

Compound: skull crusher, diamond pushup isolation: tricep kick back stabilizing: cable pull-down with hold

Question 43

Muscles of the Shoulders Antagonist

Answer 43

Muscles: Deltoids - Anterior, Posterior, Medial Antagonist: Latisimus Dorsi

Question 44

Compound exercise for shoulders: Arnold press, or seated dumbbell shoulder press isolation: Lateral raise stabilizing: lat raise with pause

Question 45

Muscles of the back Antagonist

Answer 45

Muscles: Rhomboids, Latisimus Dorsi, Erector Spinae, Trapezius Antagonist: Erector Spinae - rectus abdominus

Question 46

compound exercise for back: isolation: stabilizing :

Answer 46

Compound: Lat pull down, bent over standing row isolation: Banded scapular retraction stabilizing: superman hold

Question 47

Muscles of the biceps antagonist

Answer 47

Muscles: biceps brachii - long + short Antagonist: triceps brachii

Question 48

Compound exercise for biceps: isolation stabilizing

Answer 48

Compound: Hammer curl isolation: preacher curl stabilizing: chin up hold