WEEK 2 - primary movement patterns & spotting

Question 1

TRUE OR FALSE

all movement is based on muscle contraction

Answer 1

TRUE

Question 2

how do muscles work ?

Answer 2

• muscles produce force
• pulls on the tendon
• rotates bone around joint

Question 3

what drives everything for a muscle ?

Answer 3

muscle contraction (generated by the force within the muscle)

Question 4

what are the four forces acting upon a muscle ?

Answer 4

• agonist
• antagonist
• synergist
• fixators

Question 5

what does agonist mean ?

Answer 5

the muscle most direct involved in bringing about a movement

Question 6

what muscle terminology is known as the prime mover ?

Answer 6

agonist

Question 7

which muscle is providing the predominant

Answer 7

agonist

Question 8

what does synergist mean ?

Answer 8

muscles that work with the agonist to assist movement

Question 9

what is the secondary contributors to movement

Answer 9

synergist

Question 10

what does antagonist mean ?

Answer 10

muscles that work in opposition to resist th movement of the agonist

Question 11

what resists movements, stabilizes joints and slows down movements ?

Answer 11

antagonist

Question 12

what does fixator mean ?

Answer 12

muscles that hold joint in place and provide stability while agonist are contracting

Question 13

what makes agonist movements more effective ? (stabilizes on joint during biarticular muscle contraction)

Answer 13

fixator

Question 14

“the muscle most directly involved in bringing about movement, aka the prime mover”

Answer 14

agonist

Question 15

“muscle that work in opposition to resists the movement of the agonist”

Answer 15

antagonist

Question 16

“muscles that work with the agonist to assist movement”

Answer 16

synergist

Question 17

“muscles that hold a joint in place and provide stability while agonist are contracting”

Answer 17

fixator

Question 18

what four things work together to produce static and dynamic movement ?

Answer 18

agonist, antagonist, synergist, fixator

Question 19

what do the agonist, antagonist, synergist and fixators work together to produce ?

Answer 19

static and dynamic movement

Question 20

what happens to muscle length if force of muscle exceeds force on limb?

Answer 20

muscle shortens

Question 21

what happens to muscle length if force of muscle matches force on limb ?

Answer 21

muscle length does not change

Question 22

what happens to muscle length if force of muscle is less than force on limb ?

Answer 22

muscle actively lengthens

Question 23

how many types of contractions are there ?

Answer 23

3

Question 24

what are the three contraction types ?

Answer 24

concentric, isometric, eccentric

Question 25

what is concentric contraction ?

Answer 25

muscle force exceeds force on limb: muscle shortening

Question 26

what is isometric contraction ?

Answer 26

muscle force matches force on limb : muscle actively lengthens

Question 27

what type of contraction is no movement ?

Answer 27

isometric

Question 28

what type of contraction is shortening ?

Answer 28

concentric

Question 29

what type of contraction is lengthening ?

Answer 29

eccentric

Question 30

why do muscles contract ?

Answer 30

to produce force

Question 31

FILL IN THE BLANK movements generally have concentric, isometric, and eccentric phases but exercises can also be ________ or ________

Answer 31

eccentric-only or isometric-only

Question 32

what are two exercise categories ?

Answer 32

compound and isolation exercises

Question 33

what are compound exercises ?

Answer 33

- multijoint exercises - recruit one or more large muscle areas - involve two or more primary joints

Question 34

what are isolation exercises ?

Answer 34

- single joint exercises - recruit smaller muscle areas - involve only one primary joint

Question 35

what are the three types of primary movements ?

Answer 35

pushes, pulls and stands

Question 36

what are some examples of pushes ?

Answer 36

- bench press (flat vs incline/decline) - shoulder press - lateral raise - push raise - dips

Question 37

what are some examples of pulls ?

Answer 37

- rows - cable - bent over - pull downs - rear flys

Question 38

what are some examples of stands ?

Answer 38

- squats - deadlifts - cleans - leg press

Question 39

what are four resistance training fundamentals ?

Answer 39

- grip style and widt - range of motion - breathing - weight belts

Question 40

what is closed grip ?

Answer 40

thumb covers fingers to close the circle

Question 41

what is hook grip ?

Answer 41

thumb tucks under

Question 42

what are some grip styles for resistance training ?

Answer 42

- closed vs open - hook - pronated - supinated - alternated - hook - straps

Question 43

FILL IN THE BLANK narrow grip __________ (increases or decreases) bench press weight, but ___________ (increases or decreases) activation of triceps

Answer 43

decreases and increases

Question 44

with range of motion what are recommendations ?

Answer 44

are to utilize the entire range of motion

Question 45

what do valsalva maneuver do ?

Answer 45

increases abdominal pressure

Question 46

in regards to concentric and eccentric when are we inhaling and exhaling ?

Answer 46

exhaling = concentric inhaling = eccentric

Question 47

what provides similar effect as valsalva ?

Answer 47

weight belts