Antagonist

pg 36

Muscle relaxes while the agonist contracts.

Ex. Quad is agonist that contracts to extend knees in forward fold. Hamstring is the antagonist.

Synergist--

pg 36

assists the agonist( prime mover)

muscle in contraction to move.

ex: Warrior II; assists the soas when flexing the hip

Insertion

pg 36

Distal (Further from trunk) attachment of muscle to bone.

Origin

pg 36

Proximal (closer to the trunk) attachment of muscle to bone

Agonist

pg36

Prime Mover

Muscle contracting to produce the move.

Muscle-

 pg 40

consists of cells called fibers found in packets called fascicles. 

3 types Muscle contractions

pg 41

• concentric
• eccentric
• isometric

concentric

pg 41

Muscle shortens and moves insertion attachment bone toward to origin attachment bone.

EX:flexing  bi-cep

eccentric

pg 41

muscles lengthens to allow the insertion attachment bone to move away from the origin attachment bone, under control.

EX: extend bi cep

Issometric

pg 41

muscle tenses, but neither the insertion, nor origin attachment bone moves.

EX: holding a pushup

4 stretching muscle strategies

pg 42

• active static
• passive static
• facilitated stretching
• dynamic stretching

Active stretching

pg 42

Uses antagonistic muscle contraction to stretch desired muscles.

EX: seated forward fold

Passive static

pg 42

Stretching using your bodies weight or an outside for to stretch desired muscles.

EX: Bridge pose

Facilitated stretching

pg 42

Using contraction of the same muscles while 

producing an active static stretch to the desired muscle.

Ex: pg 43 picture modified pidgeon

Dynamic Stretching

pg 42

Using repetitive movements to stretch the desired muscles.

EX: vinyasa flow

Open & Closed chain movements

pg.47

Open-Distal end moves freely-Ex: moving arms away in Warrior II. Involves balance & awareness of body in space.

Closed--Distal ends are fixed, no movement

Invloves strengthening of core.

Ex: soas muscle in warrior II.