Agonist, Sgnergist, Plane, joint action of Wide Grip Pulldowns ------ LatsTeres Major, Frontal, Shoulder Adduction
Flat BB Chest Press ------ pec major, anterior Delts, Transverse, Adduction
Elbows Tracking Close BB Row ------ Lats, Teres Major/Posterior Delts, Saggital, Extension
Elbows tracking High BB Row ------ Posterior Delt, Lats, Transverse, Hornizontal Abduction
Close Grip Pulldown ------ Lats, Teres Major, Saggital, Extension
Front Raise ------ Anterior Delts, Medial Delt/ Pect Major, Saggital, Flexion
Rear Fly ------ Posterior Delts, Lats, Transverse, Hornizontal Abduction
Lateral Raise ------ Median Delts, ANterior Delts, Frontal, Abduction
Vertical Press ------ Anterior Delt, Median Delts, Frontal, Abduction
Pectoralis Major ------ flexion, adduction, internal rotation at the shoulderExercises: push-ups, pull-ups, incline bench press, regular bench press, climbing arope, all types of throwing, tennis serve
delts ------ Primary Function: abduction (entire deltoid), flexion/internal rotation (anterior),extension/external rotation (posterior)Exercises: lateral “butterfly” (abduction) exercises with dumbbellsNote: anterior deltoid has similar functions to pectoralis major
lats ------ Primary Function: extension, adduction, internal rotationExercises: chin-ups, rope-climbing, dips on parallel bars, rowing, “lat” pull-downs
teres major ------ Primary Function: shoulder extension, internal rotation, and shoulder adduction
saggital ------ divides the body into right & left parts; most flexion & extension occurin this plane
frontal ------ divides the body into front & back parts; most abduction & adductionoccur in this plane
transverse ------ divides the body into top & bottom parts; most rotation occurs inthis plane
flexion ------ angle decrease/shortening
Extension ------ angle increase/lengthening
Abduction ------ movement toward midline
Adduction ------ movement away frommidline
occurs in the sagittal plane, and an example would be lifting the lower armsduring a front biceps curl at the elbow joint ------ flexion
an example would be lifting the arms to theside during a lateral dumbbell raise ------ abduction
an example would be turning theright leg along the axis of the femur toward the left leg ------ Internal rotation occurs in the transverse plane,
example would be rotating the handand wrist from the elbow to the palm down position (elbow flexed ------ Pronation occurs in the transverse plane,
an example would be shrugging the shouldersas you say, “I don’t know.” ------ Elevation occurs in the frontal plane,
an example would be lowering the arms atthe elbow joint during a front biceps curl. ------ Extension occurs in the sagittal plane,
Adduction occurs in the frontal plane, ------ an example would be bringing the legs andarms toward the midline of the body during a jumping jack
What are the 6 joints of the spula? ------ elevation, depression, protraction, retraction, upward rotation, downward rotation
On a barbell row for a concentric phase (elbow closer to the trunk) whats happens on the spula, elbow, and shoulder? ------ Spulcla - retractionElbow- flexionShoulder - extension
For hypertrophy what will give a cliemt increased lean body madd and whats is going on? ------ 6-12 reps3-6 sets30-90 secs rest
during hypertrophy what is happeneing? ------ increased sacroplasma, increased actin and myosin, more glycogen, and parrellel/stacked sacromeres
what are the strenght assisgnments to get stronger? ------ 1-6 reps2-6 sets2-5 mins rest
what is happening when you get stronger? ------ 1 surface area on the axial terminal is increasing, the gogli tendon organ becomes desensitived, and leads to more motor units flying at once
explain the fitt principle? ------ F- Frengeuency 2-5 times a weekI- Intensity 50-85 % or PlusT Time (20-60 Mins)T Type (Circuit, Fartlike, LSD's, and Pace Tempo)
What is the Agonist, synergist, and antogoist ------ Prime moversecondary mover that help the agonistdecelerates the agonist
on the verterbral column, how many bones are in each? ------ cerival - 7thoracic - 12lumbar- 5sacral - 5coccyx- 3-4
What is the importance of post exercise meal? ------ Insulin insensitiy and is easier to absorb the carbs
What is the importance of post exercise meal? ------ breaking down of muscle which leads to the change from a CATOBLIC STAGE TO A ANABOLIC STAGE, when you take in food this changes the stages in the body and build muscle while stopping the breakdown of muscle
what is Glugunenogenesis? ------ when a non-carb source is converted to make glcouse( Amino acids converted to glucose in the liver
whats happens in the body in glyogenerogensis? ------ insulin levels decreases and glucose levels increase which helps balance glucose levels.
What are the influences during force production in the muscle buillding process? ------ 1 moment arm length, 2 muscle length, 3 preloading, 4 speed
Name what is happening during a push up Agonist, Synergist, Joint Action, and Plane ------ Pec major, Ant Delt, Hor. Adduction, and Transver
Barbell row (closer to the body) ------ Lats, Post Delt, Extension, Saggital
Pulldown (Elbow out) ------ Lats, Teres major, Adduction, Frontal
Front Raise ------ ANt Delt, Med Delt, Flexion, Saggital
WHat are caparilies? ------ specialized in muscle cells and is used for the exchange of gases
what is stroke volume? ------ amount of blood leaving the left ventricle
What happens to blood pressure during high intensity ------ blood pressure goes up and blood flow drecreases
Name some single joint exercises? ------ preacher curls, leg curl, and any rasises
Describe fast twitch muscle fibers ------ power, anerobic, type 2, hard to recuirt, and doenst last long
why we can digest fiber in the body? ------ because we dont have the eneymes to convert the fiber
what are the main function of carbs and convert them ------ energy, and 4KCAL per gram
what plane separates the body into superior and inferior parts? ------ transverse
Front/Back ------ Front
Left/Right ------ Saggital
What bone is the most superior? ------ Clavicle
superior part of the spine? ------ cerival
WHat is true about nerve, red, and brain cells? ------ they are not insulin dependent,
name some saggital place exercises? ------ front raise, barbell cells, rows, close grip pulldowns
name come frontal ------ lateral raise, wide grip pulldowns
transverse ------ flys, push ups, and reverse flys
during a 1-3 rep max exercise what muscle fibers are recurited? ------ type 1 and 2
a increase in mitchdria density is importance for what? ------ aerobic, red blood cells, caparriles increase and increased stroke volume.
how does the moment arm change the force? ------ the longer the moment arm the more force required
what happens when a sendentary client sees results? ------ neuronomigical reasons
how do muscle spinder fibers work? ------ they activate muscles and create muscle shortenging
what does the gogli tendon organ do? ------ help to relax the mosucle and more force as a stimulate
to improve posture what would you use? ------ type 1 and time and retention
name the process of the nueron? ------ axial terminal - release acechollinline- depolaries to create action potential - go to the T-tubers (Transverse) - carry thru muscle cells to release calicum- sacrpes )netial ) - active site- and then cross-bridge connection
what are the 3 connective tissure inside muscle when muscle becomes tendon ------ epimysyim , perimysium (bundles)Endoysiumm (connective tissue)
Name the connection between Cross Bridge ------ Mysoin
active sitre ------ actin
cross bridge connection ------ cauase ATP to be broken down
What is the Karvonen Formula? ------ 200 - Age - RHR X Intensity + RHR = THRdd
MOtor unit ------ Acetylchloine, Depolization, Action Potentiall, T-tubuls, Calium, Active site, Croess bridge conenection, Actin/Myosin, and ATP broken down
what happens during hyertrphy? ------ increase size and amount of actin/Myosin, increase in Glycogen (energy0, and increase Sarcoplasm (fluid) Stregnth, and Increased Sarcomere
how is action potential creaeted? ------ depolarization of sacroplasm
gluoneoneesis ------ take the non carb and liver converts to gluocen
For the front raise name the agonist and synergists ------ ant deltpec major, bicep (Short Head)
For a row flexed shoulder position what is the A and S? ------ latsteres major/minor, Infrasupranites, Post Delt, Long head of the Triceps, Pec Major
what are the 3 external rotators of the shoulder? ------ post delt, infrasupinitis, teres minor
Internal Rotators? ------ Lats, Pec major, Ant delt, teres major, subspalaris
Barbell row close to the trunk whats are the Joint action, A, S, ------ extensionLatsTeres major, post delt, pec major,infrasupinitis, teres minor, triceps
Ball pushing hands into a ball ------ depression for the pec minor and lower traps
dips? ------ spcula depression, downward rotation, leavtor scupla, rhomboids, pec minor
shrug? ------ scupla elevation, upper traps, levator scupla
what are the 4 rotator cuffs? ------ Supraspinatus, infraspinatus, teres minor, subcapinatus
lateral raise ------ abductionmedian deltsuperianistis/ant delt
front raise ------ flexionant deltmed delt/ pec major/ bicep
elbows tracking out what is the scupla doing? ------ scupla downward rotation and depression of the pec minor and lower trapalso downward roatation of the rhomboids/ pec major/ levtar scuplar
describe the oxidative eneregy system ------ fatty acids, glucose/ glycogen (slow glycolysis) less than 70% vo2 max to stay aerobic 20-60 mins
EPOC ------ exercise posterecise oxygen consumption, how hard your body will work after the workout
Fast Glycolysis? ------ anaerobic, 95%, glucose/glyogen (fuel Source)H+ ion2-3 mins Cori Cycle- Example of Glucosenegensis takes latic acid and changes to glucoseintervals for 20 mins, Hyertrphy protcol dominat in sports
Phosphagen ------ anaerobic, ATP and creatine limited bc we dont store enough ATP2-5 mins rest period clients' best effort, strength training 0-14 secs. Limited stores,100% intensity
EXAM 2 What are the 4 rotator cuffs? ------ infrasinisitissuprainisitsteres minorsubcarplaris
Whaat are joint action of the traps? ------ upper rotation, elevation, retratcion, depresssion
what do the mid and low traps do? ------ retractiom elevatiom retraction and depression
If your client had anterior instability what 2 rotator cuffs should you focus on? ------ infraspiniistis, teres minor
mobility for certain excerise ofr a client who has anterior instability? what and how? ------ Horiaontanal abduction, do not wnat to pass when the elobws are in line with the shoulder and do not pass it, example would be bench press on the floor.
For fat lass why is a hyerptrohy protocol better? ------ the EPOCH from the hyertrophy will be higher than the ones in a slow and long distance protcol
external roatators of the humerus? ------ teres minor, post delt, infrasupinitis
what are the sygernitst to the lats with the agonist being the lats in a barbell row ------ post delt, infraspuintis, teres major, teres minor, triceps long head
Hypertrphy is good for fat loss becasuse of the psychiloligcal effects afterwards what is it called?o ------ oxygen debt after the workout
what is the cori cycle ------ latic acid converted to glucose
what casuses large latic acid production? ------ fast glycolosis, aneraobice, breakdown of glucose and golyogen
what is the system fo rth eglycolysis owith oxygen? ------ oxidative, in the mitochondira
what is thr preferred source of fuel in the oxidative system? ------ fatty acids
what mucle does btoh depression and downward rotation? ------ pec minor
What 2 muscles depress? ------ pec minor, lower trap
what are the upper roatator of the scuplua ------ upper lower traps and serratus anterior
what 3 exercises increase testortane production? ------ squats, pullups, bench press multi joint, big muscle groups exercises
for a testoratane kick what protocol would you use? ------ 1 - 6 reps , 2-6 sets, 2 -5 mins
protocol for growth hormone release? ------ 3-6 sets, 6-12 reps, 30-90 secs hypertrophuy
energy system recurited no matter what intensity ------ phogenhsgen system
what is the cori cycle? ------ latic acide to glucose example would be gluenneogenesis
A shoulder exercise that is safe because it puts least amount of ant/post stress because of how the humerus is algined? ------ scuplar raise aligned with the spula, right between front and lateral raise
how long does fast glycosis last? ------ 30 - 1 mins
person becomes more fit, what is happening to make marconurtients being supplied ------ going oxidative the fuel source from carbs to fatty acids making them more anaerobic
fuel factor of fat ------ 9
brokden down in glycoysis and what is thr true end? ------ glucose and glyogen
factor and primary use for energy ------ intensity
whhy not perform a upright row? ------ median rotation create less acromromial space
who uses fast glycogisis? ------ team sports
what is the limiting factor that PH becomes a limiting factor? ------ boot camp, intervals, circuitshigh intensity and limited rest
higer in males ------ testortane
higher in females ------ growth horomone
what causes a fight or flight response? ------ dynamic warmup
benefits of growth response? ------ increase bone density, lean body mass lilpaste and breaks down fat faster
why do you not want to eat a big meal before bed? ------ higher insulin secreation and supress growth horomone
when hormones and cell interact with each other ------ lock and key
what is cortisal? ------ stress hormone, breaks down fat, physical mental stress
anabolic does increase testortone and causes what esle? ------ increase in neural drive
pec major had joint actions i how many planes? ------ 3
2 rotator cuffs that work closests with the post delt ------ ters minor, infrasupintis
what lats do what joint actions? ------ shoulder extension med rotation and adduction
ball and socket of the shoulder? ------ glenmerenous joint
what is the limit factor of the phosgen system? ------ limited stores
what is the cori cycle? ------ converts lactate to glucose
hormones responsibile for avability of glucose ------ glycogen, cortisol, epinephrine, noreephinephrine
if client is doing everything right when does test peak? ------ test peak at 20 mins, 60-70 mins falls off and at 40 mins cortisol peaks
how can you supress cortisol ------ eating carbs
when client is working in a high intensity for 30 secs to 1 min what system is being used? ------ fast glycolysis
when client is becoming fit, what is chnaing in their body? ------ going from fast glycolysis to oxidagtive, fuel source goes from carbs to fat as htey become more aerobic
what does insulin do? ------ decrease glucose levels and maintain a level of glucose in body
if client has scapula protraction what do you do to imrove it? ------ strengthen rhomboids, mid traps, teres minor, post delt, infra,
end product of glycolysis ------ pyruvate
what running protocls would raise lactic acid ------ intervals
client has elvated scupla on one side ------ depress the high side bu working lower traps and pec minor in dression and other side that is depressed you want to elevate the leavtor scapula and upper traps
What is the limiting factor of fast glycosis ------ hydrogen ion concentration, interfer with cross bridge
During trunk flexion in the satiggal plane what is the synergist to the rectus abs ------ external/internal olbiques
what are the 3 flexors of sagital plane of the trunk? ------ external/internal olbiques, rectus abs
what is blood pressure response to aerobic training? ------ blood pressure regarding systolic increases and dytaolic decreases or stays the same.blood blow increases
What is the blood pressure response for heavy resistance training? ------ sys/dis increaseblood flow decreases or slows down
what are 2 examples of glucoseneogenesises and what energy system is it in? ------ cori cycle (latic convert to glucose)amino acidsfast glycosis
what are 2 posture changes in prenancy? and how to correct them? ------ FInal
what is the key signal for cortisal response to be released besdies stress? ------ low glocyen stores
client has lower cross syndrome what muscle to strecth and strengthen? ------ stretch hip flexors (Pectitnus, illocic soass, rectus femoris)
what are the 3 lateral/exteral roatators of the humerus? ------ post delt, teres minor, infrasupinitis
looking to imporve strength what is more important? ------ you want to do 3 reps at 85% and not 1-6 at 67%, the percentage is more iportant
Marconurtients for fast glycocis? ------ carbs
what kind of carbs are stratch glyocogen, fiber? ------ polysaccaride (complex)
Glucose ------ mono
surcose ------ dissaccriade
vitamin associated with toxic ------ vitamin A
3 muscles on the biceperous groove? ------ lats, teres major, pec major
functions of growth horomone? ------ increases collegen, bone density, lean body mass, strengthen tendons/ligaments make you more of a fat user and decrease glucoen ultizilations bc you become a fat burner
Relative streath is most important? ------ boxing, wrestling
protcol for relatvie strength ------ hy[ertrophy
each gram of fat has 9 kcalsThe upper lower traps is imporant in a exercise in a scuplar action ------ upper rotation
what is mostly involvef in a seated row ------ lower trap
What are the fitt to aerobic training? ------ 2-5/week60-85 % of Hr reverse,vo220-60 minsfartlek, LSD, pace tempo, intervals
tissue breakdwon ------ catoblic
muscles in a hypertrophy protocol? ------ increases sacromere, myosin, actin (filaments)
where to spot on dumbell press? ------ on the forearms
strongest hip flexors? ------ solass, illoctis
stroke volume determine by the number of blood ------ leaving the left ventricle
what are the 5 flexors of the knee ------ hamstrings, biceps femorious, semimennous, satroius, gastormedius.
what is the amount of o2 at rest? ------ 3.5 milliliters per kilogram
what kind of training of training for improving latic acid tolerance ------ intervals, pace tempo, fartlekk
what you do for resistance training? ------ preexhaust and compund sets imcomplete rest and heavy loads
guidelines for hypertrophy ------ 6-12 reps3-6 sets30-90 secs rest
strength and endurance ------ 2-3 sets 12 and up30-60 secs
strength ------ 1-6 reps 2-6 sets2-5 mins
what are the joint actions of the lats? ------ median rotation, extension and adduction
what neruronlogical reasons are happening to a client who is seeing results? ------ increased golgi tendon axial biiger, surface area, and increasaed motor units
what are 3 exercises in the saggital plane? ------ barbell row, curls, triceps extension
frontal ------ lateral raise, wide pulldown, shoulder press
transverse ------ reverse fly, bench press, pushup
what muscles imprigement shoulder? ------ supranitits, long head of tricep
client has been able to run faster what is happening ------ decrese resting heart rate b/c of increase stroke volume and cardiac output at rest stays the same
what are 2 evertors of the ankle? ------ bretherus, longus
muscle fiber recuirtment primary determines by? ------ intensity
endo goes around? ------ muscle cell
perisepip ------ muscle fibers muscle belly
insulin's function? ------ reduce sugar
describe the phosogen system? ------ always working, short, limited supply, used in beginning of each movement, fast rate of energy
what is the diff between the front nad back squat? ------ front more guad dominat and back squat more extended(hamstrings)
purpose of a crunch with unfixed foot with flexed hip/kneetaking ------ taking pectitus out of it (hip flexors)
5 exercises to improve sprint acellerations? ------ low profile lunges, step ups, split squats, pullups, mountain climbers
mckenzikize protocol what exercises sued? ------ planks, birddog, prone cobra, supermans, reverse hypersput extension forces on the spine
client best effort in 1min run ------ anaerobic system, fast glycosis, breakdown of carbs
stabilty factors of glenhumerous joint? ------ muscles, ligaments, vacumm pressure
4 factors influence of reps in a protocol ------ intensity, training age, tempo, client's goals
what muscles most synergist to the post delt? ------ infras, teres minor
ACL repair coming off what is the progression ------ supine reaches - step up - squat- declerations - lunge- split squats most safe first
humerus at 90 degress of shoulder what is the scupla, G J, and elbow doing? ------ upper rotationabductionextension
what is true about plyometrics? ------ power, reduce time between concentric and ecentric phases
name some esstential fats ------ omega 3 and 6
how do you know if someone is strong enough to plyometrics? ------ squat and bench press 1 and 1/2 times your body weight speed assessment and land soft and stable during a ox jump
2 horn. adductors ------ pec major, ant delt (push Up0
ball and socket of the shoulder ------ glenhumerous joint
superset and benefots? ------ biceps curl to pull down working anatoist and anagongonistt time efficient and muscle balance
for a client with hypertension what to avoid? ------ avoid isometric holds, heavy resistance training, no overhead exercise, client brethes
2 joint actions contractinicated? ------ median rotation with abduction abduction with 90 degrees
muscles in lower cross 2 joints ------ gastrogtnemous
resistance training will hinder aerobic training false ------ too much aerobic can hinder resistance
list 4 extensors of the humerous ------ lats, post delt, teres minor, long head of the tricep
upper cross syndrome? ------ rotators short and strengthen retractors
short term effect of overtraininng? ------ overpridction of epen/ enepehdrine
long term effect ------ endrocine gland burned out
client losses 4 pounds of water ------ needs to repelenish it back 16 times 4 64 ounces of water
4 rules of exercises order? ------ large 1st, multi joint, unstable, power before strength, full range of motion , skilled before unskilled
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