Skeletal Muscular System & Strengthening Exercises

Flashcards covering key concepts about the skeletal muscular system and strengthening exercises.

The spine is surrounded by many _____ and __ which give it great strength.

muscles

ligaments

Bone building years are up till age __.

30

One injury can hurt __ of the back.

all

Types of training include….

Static Strength: ability to hold position

Dynamic Strength: Exert muscle force repeatedly (athletes)

Isokinetic Excersizes: Physical therapy & movements at constant speed

______ involves muscle fibers lengthening by generating a force.

Eccentric contraction

Muscle soreness can be classified into Acute Muscle Soreness and _________

Delayed onset Muscle Soreness (DOMS).

The _____ states that a greater demand on the body will lead to adaptations.

principle of Overload

Muscular strength is usually associated with __ reps.

less than 5

The principle of __ refers to how genetics affect individual responses to training.

Individuality

Stressors can be physical, social, environmental, and __.

psychological

The __ speeds the body up to experience fight or flight.

sympathetic nervous system

____ refers to positive stress, like excersize

Eustress

Muscle fibers are classified into _____

Type I endurance

Type II fibers. - athlete type

Pectoralis Major is located in the __ region of the body.

chest

The __ Muscle helps in shoulder abduction.

Deltoid

• ______ can straighten and heal, but unfortunately can limit movement and cause stress and strain on other parts of the body

• Sometimes cannot be avoided

Spinal Fusions

Mattresses should be

Not too firm or too soft

When sitting at a desk

Change position every 15-20 minutesto prevent stiffness and improve circulation.

Big bellies

Cause back pain and especially for women

How to stop back hurting from backpack

• Wear backpack on both shoulders

• Switch shoulders

• Or put strap across the body to have the weight on the back

Don’t do these excersizes

Also do not do these workouts either

Human Body has ____ muscles and____ muscle fibers, cell of muscle

660 muscles & 6 billion

Skeletal muscles: Three main functions

• Movement, Fixed position, Emit heat

Skeletal muscles contract, ____ is actually used for movement… _____ is given off as heat

• 40% & 60%

Muscle contraction occuers here

______Contracting muscles but no movement, wall sit & planks (Isometric), limited benefits

Static Strength

______ Forced on glottis, exhaling while straining helps to stabilize the body,

• increases blood pressure and can break blood vessels (Straining)

Valsalva Maneuvar

Dynamic Strength: Movement

Freeweights & isotonic excersize

_______ work better to cause you use many muscles while lifting

Freeweights

______ Dumbbell lifting, weight machines

Isotonic Exersizes (resistance Training)

_______ Can only move it at a specific speed

• Usually found at ____ & _______…. Very expensive

 

Isokinetic Exercises:

• rehab or research….

 

_______ Maximum amount of resistance you can move at once time

Repitition Maximum

_____ Dumbbells, machines, straps, bodyweight

Resistance

______ Type of overload that you do is going to cause specific adaptations to the body

Principle of specificity

_____ How large a muscle will get, 8-12 muscle size

Hypertrophy

Type 1 & type 2 Fiber Distribution

70% percent of the population

We use type ____ motor units first, they don't fatigue on us then Recruit _____ fibers then _____

Type 1 Fiber: Extreme endurance, hard to fatigue

Type 2a: Balance of strength & endurance

Type 2b: Short explosive bursts of power, strength

____ Muscle fibers are shortening while generating a force

1. Concentric

_______ Muscles generating force but with no movement, same length

1. Isometric

______ Muscle fibers lengthen by generating a force

Eccentric

Time rest between sets

30 sec to 1.5 minutes (hyper trophy)

Number of training days per week

2-3

_____Muscles are tight during or after workout

1. Why is this a pump?

1. Acute Muscle Soreness

Close down on veins and trapping blood in there, AKA a pump, usually lasts an hour

1. ______Use it or lose it with your muscles

   1. Takes a lot of energy to maintain it so they need to throw the muscle out

Which go first??

Principle of Reversibility

Type 2 fibers atrophy fiber go first ( strength fibers)

______What kind of ginetics you have, nutrition

Principle of Individuality

Lattimus Dorsi

Under shoulder blade (lats)

triceps

Back of biceps

Stress is _____ & occurs all the time throughout our life

inenvitable

______ tries to help us with the stress our body experiences

Hypothalamus

______: speed body up to experience fight or flight

• Heart rate

• Blood Pressure

• Blood Glucose

Sympathetic nervous system:

Hypothamus Stimulates the ______ which affects the ______ and releases the same type of catecholamines, epinephrine, norepinephrine

pituitary gland

adrenal gland

Stress process

Alarm

stress reaction leads to resistance

exhaustion

then recovery

Get back to _____

homeostratis