Canfitpro Fis Exam - Chapter 5: Muscular & Flexibility Concepts

Front 1

Muscles are attached to bone by:

Back 1

Tendons.

Front 2

All muscles communicate with the (x) and (y), via (z).

Back 2

Spinal cord and brain via nerves.

Front 3

What are the (3) types of muscle?

Back 3

1. Cardiac

2. Smooth

3. Skeletal

Front 4

Define cardiac muscle.

Back 4

1. Involuntary.

2. Found only in the heart.

3. Responsible for contracting blood throughout the body.

Front 5

Define smooth muscle.

Back 5

1. Surrounds or is part of internal organs

2. Responsible for all other internal involuntary functions required to sustain life.

Front 6

Define skeletal muscle.

Back 6

1. Responsible for all body movements.

2. Most abundant tissue in the body, making up 23% of a woman's body weight and 40% of a man's body weight.

Front 7

What is fascia?

Back 7

1. Surrounds each muscle.

2. Provides muscle attachment.

3. Protects muscle.

4. Prevents friction between muscles.

Front 8

Skeletal muscles are made up of..

Back 8

Muscle fibres.

Front 9

Muscle fibres are made up of thinner fibres called

Back 9

myofibrils.

Front 10

Myofibrils are comprised of even smaller cells called

Back 10

myofilaments

Front 11

What are the two types of myofilaments?

Back 11

1. Actin (thin filament)

2. Myosin (thick filament)

Front 12

Proteins actin and myosin represent the (x) of muscle. They make up the basic unit of muscle contraction, the (y).

Back 12

1. Smallest cellular level

2. Sarcomere

Front 13

Describe sliding filament theory.

Back 13

When a muscle cell is stimulated to shorten by a nerve impulse, the myofilaments slide over each other until the thin actin and thick myosin filaments completely overlap.

Front 14

What are the three types of muscle contraction?

Back 14

1. Isotonic - concentric

2. Isotonic - eccentric

3. Isometric

Front 15

Define isotonic - concentric muscle contraction.

Back 15

Movement occurs when the muscle contracts with enough force to shorten.

Ex. lifting phase of a bicep curl.

Front 16

Define isotonic - eccentric muscle contraction.

Back 16

The muscle generates tension, but as it exerts force, it lengthens.

Ex. lowering phase of a bicep curl.

Front 17

Define an isometric muscle contraction.

Back 17

In this static contraction, the muscle exerts force to counteract an opposing force, no change in muscle length occurs.

Ex. holding the arm at a fixed angle of 90 degrees with a resistance in one's hand.

Front 18

The nervous system is divided into what two parts?

Back 18

1. Central.

2. Peripheral.

Front 19

The central nervous system is composed of

Back 19

1. The brain & spinal cord. Enclosed by the skull and spinal column.

Front 20

The peripheral nervous system is composed of

Back 20

Peripheral nerves in the extremities. Responsible for transporting signals to and from the central nervous system.

Front 21

What is a motor unit?

Back 21

The nerve and muscle fibres that it commands.

Front 22

What are the two kinds of neurons?

Back 22

1. Sensory

2. Motor

Front 23

Define a sensory neuron.

Back 23

Carries information from the extremities to the central nervous system.

Front 24

Define a motor neuron.

Back 24

Carries information from the central nervous system back to the extremities.

Front 25

What are the two types of skeletal muscle fibres?

Back 25

1. Slow twitch

2. Fast twitch

Front 26

Define the (5) characteristics of slow twitch fibre.

Back 26

1. Best suited for endurance work

2. Resistant to fatigue

3. Lots of mitochondria & capillaries for oxygen delivery

4. Contract slowly & produce smaller amount of force

5. Work aerobically.

Front 27

Define the (5) characteristics of fast twitch fibre.

Back 27

1. Utilized for intense, quick activity.

2. Fatigue quickly because they rely on energy stored within the cell.

3. ATP is produced at its fastest rate

4. Contract quickly & produce great deal of force

5. Work anaerobically.

Front 28

Increase in muscle strength is due to what (5) things?

Back 28

1. muscle fibre size

2. muscle contractile strength

3. coordination among muscle groups

4. tendon and ligament contractile strength

5. bone strength

Front 29

What are some benefits of muscular conditioning?

Back 29

1. Helps prevent osteoporosis

2. Improves strength for cardiovascular exercise

3. Improves sport performance

4. Reduces loss of muscle mass due to inactivity and aging

5. Reduces the incidence of joint and muscle overuse injury

6. Complements the maintenance of a healthy body weight

7. Makes everyday activities easier

8. Improves core strength and posture.

Front 30

The Physical Activity Guide to Healthy Active Living recommends how many strength workouts per week?

Back 30

2-4

Front 31

What is intensity based on in muscular conditioning and how do you provide options?

Back 31

1. Reps/sets/weight

2. Shorten levers, lessen weight, skip reps

Front 32

How do you determine time a participant should spend on muscular conditioning?

Back 32

Based on personal goals and experience. Anywhere from 15 minutes to 60 minutes or longer.

Front 33

How do you determine the proper type of muscular conditioning for a participant?

Back 33

Selected based on what participants enjoy and what fitness goals are.

Incorporate different types of contractions. Isometric (plank), concentric (pushups), eccentric (squats)

Front 34

What are the (4) benefits of flexibility training?

Back 34

1. Reduces stress in the exercising muscles & releases tension.

2. Assists with posture.

3. Reduces the risk of injury because muscles are more pliable.

4. Improves performance of everyday activities.

Front 35

What does the Physical Activity Guide to Healthy Active Living recommend for frequency of flexibility training?

Back 35

4-7 days per week.

Front 36

What intensity should flexibility training be performed at?

Back 36

Never painful. Bring the muscle to the point of slight tension. Breathe.

Front 37

How much time should be spent on flexibility training?

Back 37

At least 5-10 minutes. Hold 20 seconds.

Front 38

What type of flexibility techniques can be used?

Back 38

Static

Dynamic

Front 39

Define the (3) characteristics of static stretching.

Back 39

1. taking a specific joint or set of joints through a ROM to a comfortable end point.

2. Hold at least 20 seconds, rest approx. 20 seconds.

3. Goal of static stretching is to overcome the stretch reflex, coax a joint into a wider ROM. Relaxes after 20 seconds.

Front 40

What is the stretch reflex?

Back 40

Automatic tightening of a muscle when stretched. Relaxes after 20 seconds.

Front 41

Define the (3) characteristics of dynamic stretching.

Back 41

1. Uses dynamic movements through the full ROM of a joint.

2. Develops active ROM through the process of reciprocal inhibition, where the agonist muscle contracts while the antagonist or opposite muscle lengthens.

3. Warms up joints, maintains flexibility, reduces muscle tension.

Front 42

What are some guidelines for flexibility training?

Back 42

1. Cue that the stretch should feel comfortable.

2. Breathe comfortably. Exhale as the muscle lengthens

3. Perform exercises for each muscle group.

4. Stretch warm muscles because they lengthen more easily and with less discomfort.

5. Modify.

Front 43

A muscle that assumes the major responsibility for producing a movement is called the prime mover or (x)

Back 43

Agonist.

Front 44

The muscle that opposes or reverses a particular movement by a prime mover is called the (x)

Back 44

Antagonist.

Front 45

The location of muscle attachment is called either the (x) or (y) depending on which bone is moving and which bone is distal to the other.

Back 45

Origin or insertion.

Front 46

The bone that remains stationary is the attachment site for the muscle's (x)

Back 46

Origin.

Front 47

The moving bone indicates the muscle's (x)

Back 47

Insertion.

Front 48

When a muscle contracts, the (x) is pulled toward the (y)

Back 48

Insertion, origin

Front 49

What are the movements of the shoulder?

Back 49

1. Flexion

2. Extension

3. Abduction

4. Adduction

5. Medial Rotation

6. Lateral Rotation

7. Horizontal abduction

8. Horizontal adduction

Front 50

What are the movements of the elbow?

Back 50

1. Flexion

2. Extension

3. Supination

4. Pronation

Front 51

What are the movements of the wrist?

Back 51

1. Flexion

2. Extension

3. Hyperextension

4. Radial and ulnar deviation

Front 52

What are the movements of the torso?

Back 52

1. Posterior tilt

2. Anterior tilt

3. Flexion

4. Extension

5. Lateral flexion

Front 53

What are the movements of the hip?

Back 53

1. Flexion

2. Extension

3. Hyperextension

4. Abduction

5. Adduction

6. Lateral rotation

7. Medial rotation

Front 54

What are the movements of the knee?

Back 54

1. Flexion

2. Extension

Front 55

What are the movements of the ankle?

Back 55

1. Dorsi-flexion

2. Plantar flexion

3. Eversion

4. Inversion

Front 56

Origin, insertion, primary function and 2 exercises to develop:

BICEP

Back 56

O: Scapula

I: Radius

Elbow flexion, supination of forearm

1. Bicep curl

2. Chin up

Front 57

Origin, insertion, Primary function and 2 exercises to develop: DELTOIDS

Back 57

O: Clavicle, scapula (spine of scapula)

I: Upper humerus

Shoulder abduction, lateral rotation, flexion, extension, horizontal abduction

1. Seated dumbell press

2. Seated lateral raises

Front 58

Origin, Insertion, Primary function and 2 exercises to develop: PECTORALIS MAJOR

Back 58

O: Clavicle, sternum, upper 6 ribs I: Humerus

Shoulder flexion, adduction, medial rotation

horizontal adduction

1. Cable crossover

2. Chest press

Front 59

Origin, Insertion, Primary function and 2 exercises to develop: RECTUS ABDOMINUS

Back 59

O: Pubis I: Ribs 5-7, Sternum

Spinal flexion, posterior pelvic tilt.

1. Cable crunches

2. Sit up

Front 60

Origin, Insertion, Primary function and 2 exercises to develop: LATISSIMUS DORSI

Back 60

O: Vertebrae T6 - S5 I: Upper humerus

Extension, adduction, medial rotation of the arm

1. Lat pulldown

2. Chin up

Front 61

Origin, insertion, Primary function and 2 exercises to develop: ERECTOR SPINAE

Back 61

O: Lower thoracic vertebrae, lumbar spine

I: Cervical and thoracic vertebrae, ribs, base of skull

Function: spinal extension

1. Good mornings

2. Back extensions

Front 62

ORIGIN, INSERTION & FUNCTION: Gluteus medius

Back 62

O: Pelvis

I: Upper femur

Function: Hip extension, abduction

Front 63

Origin, Insertion, Primary function and 2 exercises to develop: GLUTEUS MAXIMUS

Back 63

O: Pelvis I: Upper femur

Function: Hip extension

1. Barbell Glute Bridge

2. Hip extension with bands

Front 64

Origin, insertion, Primary function and 2 exercises to develop: HAMSTRINGS

-Biceps femoris

-Semitendinosus

-Semimembranosus

Back 64

O: Pelvis I: Upper tibia, fibula

Function: Knee flexion, Hip extension.

1. Leg curl.

2. Deadlifts.

Front 65

Origin, Insertion, Primary function and 2 exercises to develop: QUADRICEPS

-Rectus femoris

-Vastus lateralis

-Vastus medialis

-Vastus intermedius

Back 65

O: Pelvis (rectus femoris only), Upper femur (all others) I: Patella and patellar tendon (to tibia)

Function: Knee extension. Hip extension.

1. Lunges

2. Wide legged Squats

Front 66

Origin, Insertion, Primary function and 2 exercises to develop: GASTROCNEMIUS

Back 66

O: Base of femur I: Heel (achilles tendon)

Function: knee flexion, plantar flexion.

1. Calf raises

2. Balance board

Front 67

Origin, Insertion, Primary function and 2 exercises to develop: TIBIALIS ANTERIOR

Back 67

O: Top 2/3 of tibia I: 1st metatarsal bone

Function: dorsiflexion, inversion

1. Calf raise

2. Seated reverse calf raise.

Front 68

ORIGIN, INSERTION & FUNCTION: Trapezius

(1 & 2 upper fibres, 3 middle fibres, 4 lower fibres)

Back 68

O: Base of skull, vertebrae C1-T12

I: Clavicle, scapula

Function: 1 & 2 : Elevation

3: Adduction or retraction

4: Depression and upward rotation and stability of scapula

Front 69

ORIGIN, INSERTION & FUNCTION: Rhomboids

Back 69

O: Vertebrae, C7-T5

I: Scapula

Function: Adduction or retraction of scapula

Front 70

ORIGIN, INSERTION & FUNCTION: Serratus Anterior

Back 70

O: Ribs 1-8

I: Scapula

Function: Abduction and upward rotation of scapula

Front 71

ORIGIN, INSERTION & FUNCTION: Rotator Cuff

Back 71

O: Scapula

I: Upper humerus

Function: rotation and stabilization of the shoulder joint

Front 72

ORIGIN, INSERTION & FUNCTION: Brachialis

Back 72

O: Humerus

I: Ulna

Function: Flexion

Front 73

ORIGIN, INSERTION & FUNCTION: Pronator Teres

Back 73

O: Humerus

I: Radius

Function: Pronation (weak flexion)

Front 74

ORIGIN, INSERTION & FUNCTION: Brachioradialis

Back 74

O: Humerus

I: Radius

Function: Flexion

Front 75

ORIGIN, INSERTION & FUNCTION: Triceps Brachii

Back 75

O: Upper humerus, scapula

I: Ulna

Function: Flexion of elbow

Front 76

ORIGIN, INSERTION & FUNCTION: Anconeus

Back 76

O: Humerus

I: Ulna

Function: Extension of elbow

Front 77

ORIGIN, INSERTION & FUNCTION: Internal Oblique

Back 77

O: Pelvis

I: Lower ribs

Function: spinal rotation, lateral flexion, posterior pelvic tilt

Front 78

ORIGIN, INSERTION & FUNCTION: External oblique

Back 78

O: Lower 8 ribs

I: Pelvis

Function: Spinal rotation, lateral flexion, posterior pelvic tilt

Front 79

ORIGIN, INSERTION & FUNCTION: Transverse abdominus (deep muscle)

Back 79

O: Lateral torso, ribs posterior

I: Anterior: Linea alba, pelvis

Function: internal stability

Front 80

ORIGIN, INSERTION & FUNCTION: Quadratus lumborum

Back 80

O: Pelvis, posterior

I: Posterior Rib 12, lumbar vertebrae

Function: Lateral flexion

Front 81

ORIGIN, INSERTION & FUNCTION: Psoas major

Back 81

O: Thoracic (11th and 12th) and lumbar vertebrae

I: (top of) Femur

Function: Hip flexion

Front 82

ORIGIN, INSERTION & FUNCTION: Iliacus

Back 82

O: Pelvis

I: Femur

Function: Hip flexion

Front 83

ORIGIN, INSERTION & FUNCTION: Adductor group

-longus

-magnus

-brevis

-Gracilis

-Pectineus

Back 83

O: Base of pelvis

I: Length of femur

Function: adduction

Front 84

ORIGIN, INSERTION & FUNCTION: Tensor fascia lata

Back 84

O: Pelvis

I: Lateral femur

Function: Hip flexion, abduction, medial rotation

Front 85

ORIGIN, INSERTION & FUNCTION: Sartorius

Back 85

O: Pelvis

I: Tibia (medial edge)

Function: Hip flexion, lateral rotation

Front 86

ORIGIN, INSERTION & FUNCTION: Plantaris

Back 86

O: Lower femur

I: Heel

Function: knee flexion

Front 87

ORIGIN, INSERTION & FUNCTION: Popliteus

Back 87

O: Lower femur

I: Medial tibia

Function: Knee flexion

Front 88

ORIGIN, INSERTION & FUNCTION: Extensor digitorum longus

Back 88

O: Anterior tibia, fibula

I: Top of 2nd - 5th toes

Function: dorsiflexion, eversion

Front 89

ORIGIN, INSERTION & FUNCTION: Extensor hallucis longus

Back 89

O: Anterior fibula

I: Big toe

Function: dorsiflexion, inversion

Front 90

ORIGIN, INSERTION & FUNCTION: Soleus

Back 90

O: Top of tibia, fibula

I: Heel (achilles tendon)

function: Plantar flexion

Front 91

ORIGIN, INSERTION & FUNCTION: Tibialis Posterior

Back 91

O: Posterior tibia, fibula

I: Bones in foot, 2nd - 4th toes

function: plantar flexion, inversion

Front 92

ORIGIN, INSERTION & FUNCTION: Flexor digitorum longus

Back 92

O: Posterior tibia

I: Bottom of 2nd - 5th toes

function: plantar flexion, inversion

Front 93

ORIGIN, INSERTION & FUNCTION: Flexor hallucis longus

Back 93

O: Lower posterior fibula

I: Bottom of big toe

Function: Plantar flexion, eversion

Front 94

ORIGIN, INSERTION & FUNCTION: Peroneus

-Longus

-Brevis

Back 94

O: Lateral fibula

I: Side of foot and 5th toe

Function : Plantar flexion