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What is a Prime Mover?
The muscle group directly responsible for the movement of resistance in a given exercise.
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Parallel Sagittal Plane
parallel with midline, divides body laterally
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Frontal Plane
divides body into a front half and a back half (lateral raise, pull down, military press)
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Transverse Plane
divides the body superiorly and inferiorly (rotation at the waist, bench press, internal external rotation)
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Sagittal Plane
along the side of the body (front pulling down a shade, elbow bending forward, close grip bench, squat)
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Anterior
to the front - ventral
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Posterior
to the back - dorsal
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Proximal
toward the trunk (closest to)
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Distal
away from the trunk (furthest from)
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Medial
toward the middle of the body
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Lateral
away from the middle point of the body
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Bilateral
both sides of the body
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Unilateral
one side of the body
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Peripheral
toward the extremities
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Superficial
toward the outer surface
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Deep muscles
towards the inner body
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Upper Extremity
- o Shoulder girdle: scapula, clavical.
- o Arm: humerus.
- o Forearm: radius (lateral), ulna (medial).
- o Wrist: carpals.
- o Hand: metacarpals, phalanges.
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Lower Extremity
- o Thigh: femur.
- o Leg: tibia (medial), fibula (lateral).
- o Foot: calcaneus, talus,
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Axial
- o Skull.
- o Hyoid.
- o Vertebral column: cervical, thoracic, lumbar,sacrum, coccyx.
- o Ribs, sternum.
- o Pelvis: ilium, ischium, pubis.
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Spine Structure and Basic Function
- *Adult spine has 24 vertebrae
- o Cervical 7 vertebrae more extension
- o Thoracic 12 vertebrae more flexion
- o Lumbar 5 vertebrae more extension
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Hip and Pelvis Structure
- *4 bones make up the pelvic girdle.
- o Sacrum.
- o Ilium.
- o Ischium.
- o Pubic.
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Shoulder Structure
- o Scapula (shoulder blade).
- o Humeral head.
- o Clavicle.
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Joint
a joint is an interaction of bones
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“Degrees of Freedom” of a joint
planes of motion that joints can move along at one time
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Types of Joints
- o Ball and Socket Joints
- o Hinge Joints
- o Gliding Joints
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Ball and Socket Joints
(Shoulder, Hip) - the 3 degree joints (move in 3 planes at onetime)
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Hinge Joints
(Elbow, knee) - concave surface moving along the convex surface, 1 degree of freedom (move in 1 plane)
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Gliding Joints
(Wrist, foot) - bones slide past each other, 3 degrees of freedom (move in 3 planes at one time)
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Concentric contraction
- o Muscle contraction as fibers shorten.
- o Usually active, voluntary.
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Eccentric contraction
- o Muscle contraction as fibers lengthen.
- o Usually involuntary, in order to protect the joint.
- o Usually antagonistic - purpose is to decelerate the agonist (usually occurs at the end range ofthe joint).
- o Strength training more effective when including eccentric actions.
- o More muscle injuries occur during eccentric phase than concentric phase.
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Isotonic contraction
Muscle contraction with movement around the joint.
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Isometric contraction
Muscle contraction at the same position.
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Isokinetic
- o Muscle contraction at a constant velocity.
- o Pushing an object that cannot be moved.
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Agonists
Muscle performing a particular action.
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Antagonists
- o Muscles that act in opposition to the movement generated by the agonists.
- o Responsible for returning a limb to its initial position.
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Reciprocal Inhibition
(forced relaxation) - Antagonists are inhibited from contracting due to tight agonists
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Antagonistic Muscle Groups
- o Pectorals/latissimus dorsi.
- o Anterior deltoids/posterior deltoids.
- o Left and right external obliques.
- o Quadriceps/hamstrings.
- o Biceps/triceps.
- o Forearm flexors/extensors.
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Synergists
Smaller muscles providing assistance to the larger working muscle groups.
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Stabilizers
Muscles providing stability in order for the agonist to perform.
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Flexion
bending of a joint that decreases the angle
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Extension
straightening of a joint that increases the angle
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Hypoextension
less extension than normal
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Hyperextension
extension beyond normal limits
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Abduction
away from the body
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Adduction
toward the body
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Pronation
palm turning down
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Supination
palm turning up
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Circumduction
circular movement
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Protraction
forward motion, occurs at shoulder joint (abduction)
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Retraction
backward motion, occurs in the shoulder joint (adduction)
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Dorsiflexion
(ankle) pointing foot up towards body
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Plantarflexion
(ankle) pointing foot down
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Inversion
turning feet inward so the soles face each other
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Eversion
turning the soles outward
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What % of the body is muscle?
60%
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Name 3 types of smooth muscle.
- Cardiovascular tissue
- Digestive tissue
- Respiratory tissue
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What is cardiac muscle?
Heart
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What does a synergistic (secondary muscle) do?
Assist the “Prime Mover” in any given exercise.
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What are 3 of the primary functions of the Skeletal system?
- Protects vital organs
- Provides for body’s vertical shape
- Allows for motion via muscle attachments to bones
- Builds blood cells
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What does a tendon do?
Attaches muscles to bones
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What does a ligament do?
Attaches bones to bones
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Primarily, how does the perimysium and epimysium differ from the endomysium?
Endomysium surrounds the individual fiber
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Left ventrical of the heart muscle adapts to weight training by getting thicker/stronger;while adapting to aerobics by getting....
Thinner/increased volume
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What is a Motor Unit?
A bundle of like-fibers; Example: bundle of white fast twitch fibers is a “White Fast Twitch Motor Unit”
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List how blood flow differs –
- White fast twitch Least blood flow
- Red fast twitch Average blood flow
- Red slow twitch Greater blood flow
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How does strength differ –
- White fast twitch Greatest strength
- Red fast twitch Moderate strength
- Red slow twitch Least strength
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How does endurance differ –
- White fast twitch Least endurance
- Red fast twitch Moderate endurance
- Red slow twitch Greatest endurance
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What rep ranges optimize their effect on –
- White fast twitch 4-6 rep range
- Red fast twitch 12-15 rep range
- Red slow twitch 20-25 rep range
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Function of Mitochodria
Powerhouse of the cell creating ATP energy
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Function of Myofibril
Structural fibers providing for movement and strength
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Where can Ribosomes be found & what do they do?
Rough Sarcoplasmic Reticulum; the “assembly line” that produces actin & myosin in themyofibrils (performs protein synthesis)
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What is the order of motor unit recruitment in a high rep set?
- Red Slow Twitch
- Red Fast Twitch
- White Fast Twitch
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Is the pump good for size & strength training?
No; inhibits contractions causing failure prior to optimally damaging myofibrils (required for growth)
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What is one example of a hinge joint?
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What is an Eccentric contraction?
The negative part of the repetition; movement that returns levers to the starting position of the “concentric” exercise
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What is an isotonic contraction?
ANY contraction that results in the movement of a joint
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The Sartorius is part of which muscle group?
Quadriceps
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What does a muscle spindle do?
Causes a contractile response just short of tearing tissues during stretching that is too extreme.
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