1. Differentiate between Flexion and extension :

Flexion - Decreasing the angle between two or more bones. Bending of a limb at a joint example Biceps curl.

Extension - An increase in the angle of the joint. Example - Triceps extension or leg extension.

2. Example of Pronation:

Rotation of a limb. Example : Turning the palm downward or flattening the arch of the foot.

3. Adduction :

Movement of a limb toward the midline of the body.
Exercise from cable cross. Machine High cross pulls.
(Body action - Arm Horizontal Adduction)).

4. The most overworked muscle in the human body :
Trapezius is probably the most overworked muscle in the body.

5. SITS Muscles :

a) Supraspinatus (top)
b) Infraspinatus (rare)
c) Teres minor (rare)
d) Subscapularies (rare)

6. Retraction of the scapula (squeezing the shoulder blades together) will relieve tension and tenderness in the pactroalis major and pactroalis minor.

7. Exercise that will help develop the serratus anterior :
Pullover exercise will develop this musculature.

8. Muscle that crosses both the hip and knee joints :
The Rectus femoris (in quadriceps) in only the muscle that crosses both the hip and knee joints.

9. 3 Muscle of Hamstring group :

a) Biceps femoris
b) Semimembranosus
c) Semitendinosus

10. Composition of skeletal muscle :
Skeletal muscle is composed mainly of water (75%) The remainder consists of about 20% protein and about 5% enzymes, fats, carbohydrates, pigments and inorganic salt.

11. The three different classifications of muscle tissues :
Skeletal muscles are formed of numerous components that work together to produce movement. Connective tissues divide muscles into their smaller, working divisions. Each division is wrapped in supportive connective tissue called fascia.

The relative thick, outer layer of protective fascia that surrounds each muscle organ is called the EPIMYSIUM.

The connective tissue sheath the penetrates the muscle and encloses the fascicle is called the PERIMYSIUM.

Surrounding and binding together each single muscle fiber in a relatively thin layer of connective tissue known as the ENDOMYSIUM. These levels of fascia are continuous within the muscle, extend beyond the muscle and join to form the tendons.

12. Myofibirls And Myofilaments

Muscle fibers are made up of small thread-like strands known as myofibrils, Depending on their size, muscle fibers may contain hundreds or thousands of myofibrils. Myofibrils run lengthwise through the muscle fibers, the parallel to each other, and can range in size from very short to very long. These are formed of even smaller structures called myofilaments. These consist primarily of two contractile protein: thick filaments, known as myosin and thin filaments known as Actin. The myfilaments do not extend for the entire length of the muscle, but form-repeating units called sarcomeres, the contractile units of the muscle.

13. What happens with respect to the myofilaments when a muscle contracts :

During muscle contraction, the "Z" lines ( a protein material to which the thin filaments attach) moves closer together and the sarcomeres shorten.

Specifically, when a muscle is stimulated to contract, the cross-bridge on the myosin filaments attach to sites in the Actin filaments this acts to pull the Actin filaments closer together the Cross-bridges bond to several successive sites along the Actin as the two filaments slide over each other. AND appearance of the sarcomere changes during contraction. The "H" Zone (The section in the middle of an uncontracted muscle) disappears completely and the "I" (this band is composed only of thin filaments) becomes smaller in size, but the size of the "A" bond (is the mixture of thick and thin myofilaments) remains the same.

14. Characteristics of slow twitch muscle fibers :

Muscle fibers termed slow-twitch have slower shortening speeds and are used in performance of activities requiring aerobic or oxidative metabolism of energy.

1) Slow twitch fibers contains more and larger mitochondria and related enzymes, as well as more blood capillaries and intercellular fat.

2) Slow twitch fibers are resistant to fatigue, that is they are able to produce low-force contractions for a relatively long period of time.

3) Slow twitch muscle fibers are high in myoglobin are red in colour.

Characteristics of fast twitch muscle fibers :

Fast twitch fiber have faster shortening speeds and are used in performance of maximal force muscle contractions.

1) They produce greater Myosin AT Pase activity the process by which ATP is broken down for muscle contraction.

2) Produce high force contractions for relatively short period of time.

3) These are low in myoglobin and are white in colour.

15. Difference :
           Muscle Hypertrophy       &         Muscle Hyperplasic
 

Muscle fiber hyperplasia + Muscle fiber hypertrophy =Many big muscle fibers.

16. Prime Movers , Antagonist And Stabilizer :

PRIME MOVER (Agonist)

The muscle with primary responsibility for the given body movement. In this example the Biceps Brachii is the prime mover responsible for flexing the arm at the elbow.

ANTAGONIST :

The muscle primarily in opposition to the prime mover muscle. For example the Triceps oppose the action of arm flexion.

STABILIZER :

The muscles that contract biometrically to eliminate multiple joint actions during performance of the desired movement. For example lattssimm dorsi and Pectorals major perform isometric contractions for purpose of securing the shoulder joint, when only elbow flexion is desired.


17. As a professional it is important to take into account inherited characteristics when designing a successful training program because of individual's physiologic response to the various components of an exercise program is determined to a large degree by genetic attributes such as age/physical fitness and skill level. Often genetic traits explain the variance in response between individuals to the same training program.

Physical characteristics largely determined by genetics include muscle fiber type and distributions, anaerobic threshold, joint flexibility body type, muscle length and even the tendency toward being underweight or overweight. An individual's predetermined genetic make up ultimately dictates athletic potential.

18. Leading factors causing muscular fatigue :

>Intensity                                                                              >Duration
>Biomechanics                                                                         >Genetic factors
>Equipments                                                                            >Environment
>Competition                                                                           >Training
>Underlying medical conditions

19. Types Of Muscular Contraction:

a) Concentric Contraction : muscle contracts as its fibers shorten.
b) Isometric contraction : muscle contracts maintaining a constant length.
c) Eccentric contraction : muscle contracts as its fiber long then.
d) Plyometric contraction : muscle contracts following a quick pre-sketch.
 

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