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FITNESS THEORY 3
Muscular System & Movement Mechanics
100
Fitness
Not Applicable
07/13/2013

Additional Fitness Flashcards

 


 

Cards

Term

The 3 types of muscle (____, ____, ____) account for about 50% of body mass.

 

Which 2 muscles are striated?

Definition

The 3 types of muscle (SKELETAL, CARDIAC, SMOOTH) account for about 50% of body mass.

 

Which 2 muscles are striated?

Skeletal and cardiac

Term

The entire muscle is surrounded by the ___mysium.

 

Individual muscle fibers in the fasciculi are surrounded by the ___mysium.

 

The ___mysium separates skeletal muscles into bundles called fasciculi.

Definition

The entire muscle is surrounded by the EPIMYSIUM.

 

Individual muscle fibers in the fasciculi are surrounded by the ENDOMYSIUM.

 

The PERIMYSEUM separates skeletal muscles into bundles called fasciculi.

Term

The 5 types of skeletal muscle are:

 

f____

p____

co____

p____

ci____

 

 

 

 

Definition

 

FUSIFORM

PARALLEL

CONVERGENT

PENNATE

CIRCULAR

Term
Biceps brachii and gastrocnemius are 2 examples of the ____ muscle.
Definition

Biceps brachii and gastrocnemius are 2 examples of the FUSIFORM muscle.

 

(Bulging middle and tapering ends)

Term

Parallel muscles (are capable/incapable) of lots of shortening.

 

They are (stronger/weaker) than fusiform muscles.

 

Example of a parallel muscle:

Definition

Parallel muscles CAPABLE of lots of shortening.

 

They are WEAKER than fusiform muscles.

 

Example of a parallel muscle:

RECTUS ABDOMINUS

Term

Convergent muscles have a wide (insertion/origin) and a narrow (insertion/origin).

 

 

Example of a convergent muscle:

 

Definition

Convergent muscles have a wide ORIGIN and a narrow INSERTION.

(Very strong because of concentrated insertion point)

 

Example of a convergent muscle:

PECTORALIS MAJOR

Term

Pennate muscles are feather-shaped muscles running at an oblique angle.

Considered to be very strong in force production.

 

Can be __pennate or __pennate.

 

Example:

Definition

Pennate muscles are feather-shaped muscles running at an oblique angle.

Considered to be very strong in force production.

 

Can be UNIPENNATE or BIPENNATE.

 

Example: Extensor digitorum (unipennate) and deltoid (bipennate)

Term

Circular muscles circle around op___ of the body.

 

Examples:

Definition

Circular muscles circle around OPENINGS of the body.

 

Examples:

 

Orbicularis Oris and Orbicularis Oculi

Term

Prime mover = a____

 

A muscle/group of muscles primarily responsible for movement

 

(e.g, the ____ is the primer mover during leg extension)

Definition

Prime mover = AGONIST

 

A muscle/group of muscles primarily responsible for movement

 

(e.g, the QUADRICEPS is the primer mover during leg extension)

Term

____ are muscles that oppose the action of the prime mover

 

(E.g, the ____ is the antagonist to the quadriceps during leg extensions)

Definition

ANTAGONISTS are muscles that oppose the action of the prime mover

 

(E.g, the HAMSTRINGS is the antagonist to the quadriceps during leg extensions)

Term

A ____ assists the primer mover in contracting or stabilizing the point of origin to make movement more efficient.

 

E.g, in biceps curl, synergistic muscles are:

Definition

A SYNGERGIST assists the primer mover in contracting or stabilizing the point of origin to make movement more efficient.

 

E.g, in biceps curl, synergistic muscles are: PEC MAJOR, DELTOID

Term
If a synergist muscle is primarily anchoring or stabilizing a body part, it is called a ____ or ____
Definition
If a synergist muscle is primarily anchoring or stabilizing a body part, it is called a FIXATOR or STABILIZER
Term

Shortening of muscle = ____ contraction

 

Lengthening of muscle = ____ contraction

 

Isokinetic contraction is an ____ contraction where force is developed and the muscle shortening takes place at a ____ rate

Definition

Shortening of muscle = CONCENTRIC contraction

 

Lengthening of muscle = ECCENTRIC contraction

 

Isokinetic contraction is an ISOTONIC contraction where force is developed and the muscle shortening takes place at a CONSTANT rate

Term

Concentric and eccentric muscle contractions are types of ____ contractions.

 

____ contractions are where muscles develop tension but doesn't change length (sarcomeres unable to slide, but form cross-bridge and produce force)

Definition

Concentric and eccentric muscle contractions are types of ISOTONIC contractions

 

ISOMETRIC contractions are where muscles develop tension but doesn't change length (sarcomeres unable to slide, but form cross-bridge and produce force)

Term

A plank is an example of a ____ contraction because the working muscle doesn't change ____.

 

Prime movers of a plank:

Definition

A plank is an example of a ISOMETRIC contraction because the working muscle doesn't change LENGTH.

 

Prime movers of a plank:

Rectus and transverse abdominus, internal/external obliques, erector spinae

Term

The f___ and e___ capability of skeletal muscles depend of the TYPE of fiber within the muscle.

 

Most common way to classify fibers is s___ of contraction and meth___ used by the muscle to produce ___

Definition

The FORCE and ENDURANCE capability of skeletal muscles depend of the TYPE of fiber within the muscle.

 

Most common way to classify fibers is SPEED of contraction and METHOD used by the muscle to produce ATP

Term

Fast-twitch (fast-glycolytic) fibers respond very quickly to stimulus.

 

(High/low) endurance, fatigues (quickly/slowly), lactic acid level increases (quickly/slowly)

Definition

Fast-twitch (fast-glycolytic) fibers respond very quickly to stimulus.

 

LOW endurance, fatigues QUICKLY, lactic acid level increases QUICKLY

Term

Fast-twitch (fast-glycolytic fibers) are coloured ____.

 

They have a (high/low) force of contraction, has a (high/low) capacity for hypertrophy.

 

Fuel source is:

Definition

Fast-twitch (fast-glycolytic fibers) are coloured WHITE.

 

They have a HIGH force of contraction, has a HIGH capacity for hypertrophy.

 

Fuel source is: ATP/CP (readily available in muscles, good for explosive events)

Term

Intermediate muscle fibers (fast-oxidative glycolytic) are coloured ____.

 

Moderate speed of contraction, endurance capabilities, stores of energy.

 

Greater cap___ density than fast-twitch fibers

Definition

Intermediate muscle fibers (fast-oxidative glycolytic) are coloured RED/PINK.

 

Moderate speed of contraction, endurance capabilities, stores of energy.

 

Greater CAPILLARY density than fast-twitch fibers

Term

Intermediate muscle fibers (fast-oxidative glycolytic) have medium force of contraction.

 

Fuel source:

Definition

Intermediate muscle fibers (fast-oxidative glycolytic) have medium force of contraction.

 

Fuel source: AEROBIC AND ANAEROBIC methods of ATP production.

 

Good for events relying on mixes of power and endurance

Term

Slow twitch (slow-oxidative) have a (fast/slow) contraction rate, (high/low) endurance, and (resists/doesn't resist) fatigue due to a large number of ____.

 

Fuel source: 

Definition

Slow twitch (slow-oxidative) have a SLOW contraction rate, HIGH endurance, and RESISTS fatigue due to a large number of CAPILLARIES.

 

Fuel source: AEROBIC production of ATP. Needs continual supply of oxygen for low-moderate intensity as in continuous events.

Term
Training can cause increase/decrease in the response of a fiber, and it (can/can't) convert one type to another type
Definition
Training can cause increase/decrease in the response of a fiber, and it CAN'T convert one type to another type
Term

We can alter the force produced within a whole muscle by:

 

Varying the...

Increase the...

Synchronize...

Definition

We can alter the force produced within a whole muscle by:

 

Varying the NUMBER OF FIBERS RECRUITED

 

Increase the RATE OF STIMULATION

 

Synchronize FIBER CONTRACTIONS

Term

As intensive exercise begins, a small amount of ___ and ____ stored in muscles is rapidly depleted.

 

__ is a molecule found inside the muscle cells that is used to make ATP directly

Definition

As intensive exercise begins, a small amount of ATP and CP stored in muscles is rapidly depleted.

 

CP is a molecule found inside the muscle cells that is used to make ATP directly

Term

The anaerobic glycolysis/Lactic Acid System breaks down ____ without the use of oxygen and produces lactic acid as a by-product

 

ATP production is limited compared to aerobic system, but this is most efficient for intense exercise

Definition

The anaerobic glycolysis/Lactic Acid System breaks down GLUCOSE without the use of oxygen and produces lactic acid as a by-product

 

ATP production is limited compared to aerobic system, but this is most efficient for intense exercise

Term

In low and moderate intensity exercises, most ATP is supplied by the ____ system.

 

Requires oxygen and can use carbs, fats, and proteins (if necessary) to supply raw materials for ATP.

 

Byproduct is ____

Definition

In low and moderate intensity exercises, most ATP is supplied by the AEROBIC system.

 

Requires oxygen and can use carbs, fats, and proteins (if necessary) to supply raw materials for ATP.

 

Byproduct is WATER

Term

Endurance training can show the following:

 

Increased number of cap___

 

More efficient ___ production

 

Increased muscle durance capacity (takes longer to ____)

 

Increased skeletal system strength (bone density __creases)

Definition

Endurance training can show the following:

 

Increased number of CAPILLARIES

 

More efficient ATP production

 

Increased muscle durance capacity (takes longer to FATIGUE)

 

Increased skeletal system strength (bone density INCREASES)

Term

Muscles challenged with resistance training (weight training) can show:

 

Increased size (__trophy) and strength

 

Increased c___ tissue between muscle cells, ligaments, and tendons

 

Increased bone density

Definition

Muscles challenged with resistance training (weight training) can show:

 

Increased size (HYPERTROPHY) and strength

 

Increased CONNECTIVE tissue between muscle cells, ligaments, and tendons

 

Increased bone density

Term
Orbicularis Oculi function
Definition

Closes eyes, blink and wink

 

[image]

Term
Orbicularis Oris function
Definition

Closes mouth (kissing)

 

[image]

Term
Buccinator function
Definition

Flattens cheek (whistling), also a chewing muscle

 

[image]

Term
Zygomaticus function
Definition

Raises corner of mouth (smiling)

 

[image]

Term
Masseter function
Definition

Assists in chewing by closing lower jawbone

 

[image]

Term
Temporalis function
Definition

Assists in chewing by closing mandible

 

[image]

Term
Sternocleidomastoid function
Definition

Both contract: HEAD FLEXION

 

One contracts: LATERAL HEAD FLEXION

 

[image]

Term

Trunk muscles are responsible for:

 

- Spinal column movement and ____-bearing

 

- Movement of r___, h___, and a___

 

- Spinal support

Definition

Trunk muscles are responsible for:

 

- Spinal column movement and WEIGHT-bearing

 

- Movement of RIBS, HEAD, and ARMS

 

- Spinal support

Term

Function of external intercostals and interchondral part of internal intercostals

 

 

Definition

Raises ribs during inhalation

 

[image]

Term
Function of internal intercostals (except interchondral part)
Definition

Depresses ribs during exhalation

 

[image]

Term

Diaphragm separates the ____ from the ____ cavity.

 

Function?

Definition

Diaphragm separates the THORACIC from the ABDOMINAL cavity.

 

It contracts and flattens to increase volume of thoracic cavity during inhalation.

 

[image]

Term

Abdominal muscles work together in s___ movement and t___ spinal.

 

They consist of the:

r___ a___

e___ o___

i___ o___

t___ a____

Definition

Abdominal muscles work together in s___ movement and t___ spinal.

 

They consist of the:

 

RECTUS ABDOMINUS

EXTERNAL OBLIQUES

INTERNAL OBLIQUES

TRANSVERSE ABDOMINUS

Term

External oblique function 

Internal oblique function

Definition

When one contracts:


TRUNK ROTATION (prime mover)

LATERAL FLEXION (synergist)


When both contract:

 

SPINAL FLEXION

ABDOMINAL COMPRESSION

 

Term
Rectus abdominus function
Definition

PRIME MOVER for TRUNK FLEXION


 

Term
Transverse Abdominus function
Definition
ABDOMINAL COMPRESSION
Term
List the 3 muscles that make up the erector spinae
Definition

SPINALIS (most medial)

 

LONGISSIMUS

 

ILIOCOSTALIS (most lateral)

Term
Function of the erector spinae?
Definition

PRIME MOVERS FOR:

 

SPINE EXTENSION

 

LATERAL SPINE FLEXION

Term

Quadratus laborum function

 

[image]

Definition

By itself:

 

Lateral spine flexion

 

Together:

 

Lumbar spine extension

(maintains erect posture)

Term

Latissimus Dorsi function

 

[image]

Definition

PRIME MOVER OF

 

SHOULDER JOINT ADDUCTION

HUMERUS EXTENION

  (arm is going down and backwards)

Term

Trapezius function

 

[image]

Definition

ANTERIOR FIBERS:

PRIME MOVER FOR SHOULDER/SCAPULA ELEVATION

 

MIDDLE FIBERS: 

PRIME MOVER FOR SCAPULA RETRACTION

 

LOWER FIBERS:

PRIME MOVER FOR SHOULDER/SCAPULA DEPRESSION

Term

Function of Levator Scapula?

 

[image]

Definition
Elevates scapula
Term

Function of rhomboids?

 

[image]

Definition

Major and minor rhomboids work with MIDDLE trapezius to RETRACT scapula



Term

Serratus Anterior function?

 

[image]

Definition

PRIME MOVER of

SCAPULA PROTRACTION


Also UPWARDLY ROTATES SCAPULA

Term
Pectoralis minor function
Definition

Depresses and protracts scapula when ribs are fixed

 

Elevates ribs when scapula is fixed

Term
Pectoralis major function
Definition

HORINZONTAL ADDUCTION

 

MEDIAL ROTATION (2ndary prime mover)

 

HUMERUS FLEXION

Term

Deltoid function (all fibers)

 

 

Definition

All fibers:

PRIME MOVERS OF ABDUCTION


 

Term
Deltoid function (anterior and posterior fibers)
Definition

Anterior fibers:

PRIME MOVERS OF:

1) HUMERUS FLEXION

2) HORIZONTAL ADDUCTION


**Assists in medial rotation**


Posterior fibers:

PRIME MOVERS OF:

1) HUMERUS EXTENSION

2) HORIZONTAL ABDUCTION


**Assists in lateral rotation**

Term

Teres Major function

 

[image]

Definition

Assists pecs and lats in adduction


Assists subscapularis in medial rotation

 

Assists posterior delts and lats in humerus extension

Term

Coracobrachailis function

 

[image]

Definition

Assists lats and pecs in ADDUCTION


Assists delts and pecs in 

HUMERUS FLEXION

Term

Supraspinatus function

 

[image]

Definition
Stabilizes shoulder joint to prevent downward dislocation of humerus when carrying heavy objects
Term

Infraspinatus function

 

[image]

Definition

PRIME MOVER of

LATERAL ROTATION of the humerus

Term

Teres minor function

 

[image]

Definition

Assists infraspinatus in 

lateral rotation of humerus

Term

Subscapularis function

 

[image]

Definition

PRIME MOVER of

MEDIAL ROTATION of humerus

 

(works with pectoralis major)

Term
Biceps brachii and triceps brachii function
Definition

Biceps brachii:

 

PRIME MOVER IN ELBOW JOINT FLEXION


Triceps brachii:

 

PRIME MOVER IN ELBOW JOINT EXTENSION

Term

Biceps brachii has 2 heads: ___ and ___

 

Triceps brachii has 3 heads: ___, ___, and ___

Definition

BICEPS BRACHII: 

 

Long and short head

 

TRICEPS BRACHII:

Long, lateral, and medial head

Term

Brachialis function

 

[image]

Definition
Asissts biceps brachii as a prime mover in elbow flexion
Term

Anconeus function

 

[image]

Definition
Assits triceps in elbow extension
Term

Brachioradialis function

 

[image]

Definition
Assists the prime movers (biceps brachii and brachialis) in elbow flexion
Term

Pronator teres and pronator quadratus function

 

Which one is distal?

Which one is proximal?

Definition

Pronation of the forearm

 

Pronator quadratus is more distal, pronator teres is more proximal

 

[image]

Term
Flexor carpi radialis function
Definition

PRIME MOVER OF

WRIST FLEXION


Assists in WRIST ABDUCTION

Term
Flexor carpi ulnaris function
Definition

PRIME MOVER IN 

WRIST FLEXION


Assists in WRIST ADDUCTION

Term
Extensor carpi radialis longus function
Definition

Assists the extensor digitorum in WRIST EXTENSION 

 

Also performs WRIST ABDUCTION

 

Term
Extensor carpi radialis ulnaris function
Definition

Assists the extensor digitorum in WRIST EXTENSION 

 

Also performs WRIST ADDUCTION

Term

Supinator function

 

[image]

Definition

Works with biceps brachii in strong supination of forearm

 

When working alone, can also supinate forearm but only if speed is slow

Term
Gluteus maximus function
Definition

PRIME MOVER OF THIGH EXTENSION


 

Assists gluteus medius in leg abduction

 

Assists in medial rotation of thigh

Term
Gluteus medius function
Definition

PRIME MOVER of THIGH ABDUCTION



Assists in medial rotation of thigh

Term
Gluteus minimus function
Definition

Assists gluetus medius in THIGH ABDUCTION



Assists in medial rotation of thigh

Term
Tensor Fasciae Latae function
Definition

Assists iliopsoas in flexion


Assists in abduction and

medial rotation


Term
Iliacus and Psoas Major (iliopsoas) function
Definition
PRIME MOVER of HIP FLEXION
Term

Hamstrings (biceps femoris) has 2 heads: ____ and ____

 

Function?

Definition

LONG and SHORT head

 

PRIME MOVER of THIGH EXTENSION and KNEE FLEXION 

 

 

Also laterally rotates leg

Term
Semimembranosus and semitendinosus function
Definition

PRIME MOVERS of KNEE FLEXION


Assists biceps femoris and gluteus maximus during thigh extension

 

Assists in medial rotation of thighs

Term
Sartorius function
Definition

(THINK CROSS-LEGGED!)

 

HIP:

 

FLEXION

ABDUCTION

EXTERNAL ROTATION

 

KNEE: FLEXION

Term
Adductor magnus function
Definition

Assists gluteus maximus and biceps femoris during THIGH EXTENSION

 

Also assists in adduction and medial rotation of thigh

Term
Adductor longus and adductor brevis function
Definition

Assists the iliopsoas during THIGH FLEXION

 

Also assists in adduction and medial rotation of thigh

Term
Gracilis function
Definition

Assits in ADDUCTION and MEDIAL ROTATION of thighs 

 

Also FLEXES knee

Term
Rectus femoris function
Definition

PRIME MOVER DURING

KNEE EXTENSION


Assists iliopsoas during thigh flexion

Term
Vastus lateralis, vastus medialis, vastus intermedius function
Definition
Like rectus femoris, PRIME MOVER during KNEE EXTENSION
Term
Tibialis anterior function
Definition

PRIME MOVER in DORSIFLEXION of ankle

 

Also assists in inversion

Term
Gastrocnemius function
Definition
PRIME MOVER of PLANTARFLEXION of ankle
Term
Soleus function
Definition
Assists gastrocnemius as prime mover in PLANTARFLEXION of ankle
Term
Peroneus function
Definition

Assists gastrocnemius in plantarflexion 

 

Assists in eversion of foot

Term
Tibialis posterior function
Definition

PRIME MOVER in INVERSION of ankle

 

Assists gastrocnemius and soleus in plantarflexion of ankle

 

 

Term

When muscles age, they decrease in size (__trophy) and the fibers become (more/less) fibrous. 

 

Definition

When muscles age, they decrease in size (ATROPHY) and the fibers become MORE fibrous. 

 

This means decreased muscle flexibility and blood flow to the muscle, taking longer to recover from exercise and injuries, and fatigue faster.

Term
Prime mover of Humerus flexion?
Definition
Pectoralis major AND anterior deltoid
Term
Prime mover of humerus extension?
Definition
Latissimus dorsi and posterior deltoid
Term

Prime mover in medial rotation?

 

Prime mover in lateral rotation?

Definition

MEDIAL ROTATION:

 

Subscapularis

 

LATERAL ROTATION: 

 

Infraspinatus and Teres minor

Term

Prime mover of elbow flexion?

 

Prime mover of elbow extension?

Definition

ELBOW FLEXION: 

 

Biceps brachii

 

ELBOW EXTENSION: 

 

Triceps brachii

Term

Prime mover of hip flexion?

 

Prime mover of hip extension?

Definition

HIP FLEXION:

 

Iliapsoas (Iliacus and Psoas Major)

 

HIP EXTENSION:

 

Gluteus maximus

Term

Prime mover of knee extension?

 

Prime mover of knee flexion?

Definition

KNEE EXTENSION:

 

Rectus femoris, vastus lateralis/medialis/intermedius (the quads)

 

KNEE FLEXION:

 

Biceps femoris, semimembranosus, semitendinosus (the hamstrings)

Term

Prime mover of leg abduction?

 

Prime mover of leg adduction?

Definition

LEG ABDUCTION:

 

Gluteus medius

 

LEG ADDUCTION:

 

Adductor magnus, longus, brevis

Term

Prime mover of ankle dorsiflexion?

 

Prime mover of ankle plantarflexion?

Definition

DORSIFLEXION:

 

Tibialis anterior

 

PLANTARFLEXION:

 

Gastrocnemius and Soleus

Term
Prime mover of inversion?
Definition
Tibialis posterior
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