Muscular System Flashcards
Why are warm ups important? What is the optimal temperature of a muscle in order for maximum performance, and how do we achieve it?
Warm ups provides the body to prepare to change from a state of rest to a state of activity, it is designed to improve peformance and reduce the chances of injury by preparing the individual both physically and mentally. The optimal temperature for muscles is 39 celcius. The recommended and most common methods include a form of light calisthenics including walking, jogging or stationary cycling. Warmups should cause some sweat but not fatigue.
How do you design an effective exercise for a specific muscle?
Look for the point of insertion and origin for the specific muscle, when the muscle contracts, these two points will come closer together. And when muscle contracts, they are developing.
Why are cool downs important? What are the objectives and what is recommended after cooling down?
It allows the body to change from the state of exercise to rest. Its objectives include muscular relaxation, removal of muscular waste products through blood, reduction of soreness, and allowing the cardiovascular system to adjust to lowered demands. It is recommended to include stretching during a cool down as this is when the muscles are still warm and not stiffened, this helps to reduce the buildup of lactic acid in the muscles that leads to muscle cramps and stiffness.
What is the circadian variation? How does it affect flexibility?
It states that our body functions including blood pressure, body temperature, heart rate, hormone levels, alertness, and responsiveness fluctuate throughout the day. These things related to flexibility include joint stiffness as well as height. There are 3 implications that arise due to the circadian variation and that includes, increased stiffness in the spine during lumbar flexion during waking, lumbar disks and ligaments being at greater risk of injury during early morning, and range of motion increasing later in the day.
What are the muscles that fixate the scapula in place? Once the scapula is fixed in place, what does it act as?
Posterior muscles include the trapezius, Rhomboid Major, Rhomboid Minor, Levator Scapulae
Anterior muscles include: Pectoralis minor and Serratus anterior
Once the scapula is fixed in place, it will act as a point of origin for muscles that move the humerus.
What are the functions and name an exercise for each of the muscles involved in the shoulder girdle.
Trapezius: Upper(Upward rotation and elevation of scapula), Middle(Upward rotation and adduction), Lower(Depression of scapula). Upright rows/ Shoulder Shrugs
Levator Scapulae: (Elevation of Scapula) Shoulder shrugs
Rhomboid major/minor: (Adduction, downward rotation, and elevation) Pull-ups
Pectoralis Minor: (Stabilisation, depression, downward rotation, abduction) Push-ups
Serratus Anterior: (Stabilisation, abduction, upward rotation) Pull overs
How are the anterior muscles of the shoulder girdle activated?
The pectoralis minor and serratus anterior are activated through pushing movements of the hands which abducts the scapula
What are the muscles that cross the shoulder joint and insert on the humerus? Which ones are the rotator cuff muscles?
Supraspinatus, Coracobrachialis, Infraspinatus, teres minor and major, subscapularis, deltoids. The supraspinatus, infraspinatus, teres minor and subscapularis comprises the rotator cuff muscle.
What is the main function of the rotator cuff muscles?
To hold the humerus in the glenoid fossa, due to lack of bone supporting shoulder joint.
