Muscle Fitness and Flexibility Lecture Notes

Flashcards for muscle fitness and flexibility

Fibula Longus and Brevis

Side of the leg, connects to ankle

Rotator Cuff SITS

S - Supraspinatus, I - Infraspinatus, T - Teres minor, S - Subscapularis

Posterior Deltoid

In the deltoid muscle group, worked with bent over deltoid exercises

Triceps brachii

Posterior location

Gluteus Medius

Smaller muscle in the posterior legs

Gluteus Maximus

Larger muscle in the posterior legs

Hamstring group

Biceps femoris, Semitendinosus, Semimembranosus

Gastrocnemius

Consists of lateral and medial head

Soleus

Muscle in the middle of the calf in front of the Achilles tendon

Adductor Gracilis

Largest in the adductor group

Sartorius

Hip to knee

Trapezius

In the back connecting to shoulders, exercised with shrugs

Hypertrophy

Increase in muscle size

Absolute Strength

How much weight you can lift regardless of how much you weigh

Relative Strength

Strength adjusted for body size (pound for pound)

Reps/Sets

Number of reps in a set

Calisthenics

Using body weight as resistance

Strength

Amount of force a muscle can exert

Muscular Endurance

Using muscles for a long period of time and resistant to fatigue

Power

Ability to use strength quickly

Overload

Muscles must contract harder than normal

Progression

Gradually increase load or volume over time

PRE

Progressive resistance exercises

Isotonic

Length of the muscle shortens or lengthens producing movement

Isometric

Muscle tightens but does NOT produce movement

Concentric muscle contraction

Shortening phase of a movement during muscle contraction

Eccentric contraction

Lengthening phase of movement during muscle contraction

Rest and recovery

Day of rest if doing full body, lift daily if you do different body parts

Specificity

Training specifically for your goals

Core Muscles

Muscles that make up your back, hips and pelvis, and abdominal area

Flexion

Decreases the angle between bones

Extension

Increases the angle between bones

Hyperextension

Extending a part beyond its anatomical position

Plantar Flexion

Pointing the foot downward or standing on your tip toes

Dorsiflexion

Flexion of the foot toward your shin

Abduction

Movement that moves a part away from midline of the body

Adduction

Movement that moves a part toward the midline of the body

Rotation

Pivoting bone on its own axis

Supination

Rotates forearm outward as in anatomical position

Pronation

Rotates the forearm inward (back of the hand forward)

Flexibility

Ability to move joints through a full range of motion (ROM)

Benefits of flexibility

Improved function and reduce risk of injury; Improved health and wellness; Rehab related to injuries, surgeries, medical problems

Factors that influence flexibility

Heredity, body build, gender and age

Heredity

Born with tighter or looser joints

Hypermobility

Prone to injuries but score well on flexibility tests

Static stretching

Reaching and hold 10-30 seconds

PNF stretching

Contraction, then relaxation/stretching

Ballistic/Dynamic stretching

Usually specific to sports