Personal Trainer-Module 4 Muscular System Anatomy & Exercise Science

Muscles of the Upper Body: The major movement of the Pectoralis Major.

Horizontal Adduction

Joint Movements: Scapular retraction

(Shoulder blades touching each other)

Creatine phosphate stored in the muscle provides ATP for approximately _______ seconds of strenuous exercise.

5 to 10 seconds

A range of ________ to ________ of one repetition maximum (1 RM) is recommended for optimizing strength gains.

75%; 90% Explanation: A client needs to have adequate overload [75%-90%] to see improved strength gains.

Which of the following is the definition of a motor unit?

A motor neuron and all the muscle fibers it activates

Which energy system is utilized for a 100-meter sprint?

ATP and creatine phosphate Correct Explanation: The predominant energy pathways utilized for sustained power up to 10 seconds is ATP and creatine phosphate.

A type I muscle fiber would predominately use which of the following energy system?

Aerobic Oxidation

Which energy system can provide an "unlimited" supply of ATP to the muscle?

Aerobic Oxidation

Which type of nerve fibers send information from the muscles to central nervous system?

Afferent

Which of the following is characteristic of a Type II muscle fiber?

Anaerobic

What are the muscles that flex the shoulder?

Anterior Deltoid & Pectoralis Major

Ankle dorsiflexion is performed by which of the following muscles?

Anterior Tibialis

Which nervous system controls the heart muscle?

Autonomic

The sympathic and parasympathic pathways are part of which nervous system?

Autonomic Nervous System

The term "posterior" refers to what area of the body?

Back of the body

The shoulder, the most freely moveable joint in the body, is a _______.

Ball-and-socket joint

Knee extension is performed by all of the following muscles EXCEPT the ___________.

Biceps femoris

What muscle causes flexion of the knee during a seated leg-curl?

Biceps femoris

Which of the following muscle groups are the hamstrings?

Biceps femoris, semimembranosus, semitendinosus

Which type of joint is the knee joint?

Bicondylar

The anaerobic system uses which substrate as its primary source for creating ATP?

Carbohydrates Correct Explanation: The anaerobic system uses primarily carbohydrates for fuel.

The brain and spinal cord are part of which nervous system?

Central

A muscle generates enough force to overcome an external resistance and shorten. This is known as which type of action?

Concentric Explanation: If force is sufficient to overcome the external resistance [e.g., dumbbell] and the muscle shortens [e.g., the lifting phase of a biceps curl], the muscle action is called concentric].

Which sport is performed primarily in the aerobic-oxidation system?

Cycling Correct Explanation: Exercises that require oxygen and are done over a long period of time, longer than 3 minutes, work primarily in the aerobic-oxidative system.

Another name for the Shoulder Muscle

Deltoid

When a muscle cannot generate sufficient force to overcome external resistance, the muscle lengthens. This is known as which type of action?

Eccentric Explanation: When the resistance is greater than force applied by the muscle and the muscle lengthens, it is known as eccentric muscle action [e.g., the lowering phase of the biceps curl].

What is the name of the connective tissue that surrounds the entire muscle?

Epimysium

Which of the following is NOT a muscle protein?

Fascicle

Which of the following is a descriptor associated with "anatomical position"?

Feet together and facing forward

Barbell lunge exercise works which muscles?

Glutes, Hamstrings and Quads

Which of the following muscles is a primary hip extensor?

Gluteus maximus (Squat, leg press, lunge, machine leg extension) Primary Function is to raise you up.

Which of the following muscles is responsible for hip abduction?

Gluteus mimimus

Which sport is performed primarily in the ATP (anaerobic) pathway?

Golf Correct Explanation: Exercises that require explosive, short durations such as golf are working primarily in the anaerobic system.

Muscles of the Lower body: Movement performed by the Gluteus medius and minimus

Hip Abduction

The hamstrings perform which two movements?

Hip extension and knee flexion (Hip extension ex: leg press) ( knee flexion ex: leg curl)

The rectus femoris is primarily responsible for ________.

Hip flexion (Leg raise, sit up, machine crunch)

Which of the following muscle actions controls the movement and maintains a constant speed throughout the range of motion?

Isokinetic Correct Explanation: The speed of movement is controlled, and the amount of resistance is proportional to the amount of force produced throughout the full range of motion.

Which of the following statements is NOT true regarding proprioception?

It receives information from the brain

The chin-up exercise trains what muscles?

Lats & biceps

Aerobic energy provides most of the energy for exercise of _______ duration and depends on _______ delivery to the cells.

Long (90 seconds and beyond); oxygen

Efferent nerve fibers are also know as _______ fibers.

Motor fibers

A motor neuron and all the muscle fibers it innervates is called _____.

Motor unit

Which is a description of the term "adduction"?

Movement toward the midline of the body

The most prominent adaptation seen with resistance training is:

Muscle hypertrophy. Correct Explanation: Hypertrophy is the most prominent adaptation seen with resistance training.

Which muscle protein contains cross bridges that are used for muscle attachment?

Myosin

Strength gains during early phases of resistance training are largely due to changes in the:

Nervous system Explanation: In the early stages of strength training, most strength gains come from changes in the nervous system.

Your client notices that he is able to perform several resistance exercises with more weight and a few more repetitions after the first two weeks of training. Which of the following BEST explains these training effects?

Neural adaptations Correct Explanation: Part of the strength gain resulting from strength training is attributed to changes in the nervous system. This is especially true during the early stages of strength training.

Which nervous system pathway returns the body to a resting state after exercise?

Parasympathetic

This muscle group flexes the hip and extends the knee.

Quadriceps

Which bone is consider a part of the appendicular skeleton?

Radius

The bicycle abs exercise trains which muscles?

Rectus Abdominis, External and Internal Obliques

Muscles of the Lower Body: The 4 quadriceps

Rectus Femoris, Vastus Lateralis, Medialis, and Intermedius

Which of the following muscles is a two-joint muscle?

Rectus femoris

What is the muscle that pinches the Shoulder blades together?

Rhomboids

Which plane divides the body into two equal left and right halves?

Sagittal

Which of the following muscle structure is the contractile unit?

Sarcomere

Protraction and Retraction are movements normally associated with which of the following joints?

Scaplua

Which of the following joints of the shoulder complex is not a true joint, but rather is a "functional" or "physiological" joint in that it is formed by an articulation between two structures?

Scapulothoracic joint

What muscles is primarily responsible for plantar flexion of the ankle when the knee is bent?

Soleus

Which of the following nervous system pathways control skeletal muscles?

Somatic

The portion of the peripheral nervous system which stimulates muscle activation is the _________________.

Somatic pathway

Which energy pathway would be used to perform a one-rep max squat?

Stored ATP

Exercise triggers which of the following nervous system pathways?

Sympathetic

The portion of the automonic nervous system known as the 'fight or flight" pathway is the ________________________________.

Sympathetic pathway

The portion of the autonomic nervous system which stimulates visceral activities under stressful conditions is the:

Sympathetic pathway

The most common type of joint in the human body, containing a fibrous articular capsule and inner membrane that encloses the joint cavity, is called:

Synovial joint

Regarding anatomy of the central nervous system, which of the following is TRUE?

The CNS is represented by the brain and spinal cord. Correct Explanation: The brain and spinal cord constitute the CNS.

Muscles of the Lower Body: The Hamstrings

The Semitendinosus, Semimembranosus, And Biceps Femoris

Muscles contract maximally regardless of the strength of the nerve impulse. True or False?

True

The contractile unit of a muscle is a sarcomere. True or False?

True

Marathon runners would have a higher percentage of which type of muscle fiber?

Type I

Which fiber type is selected for activities of low intensity and long duration due to its small size and low recruitment threshold?

Type I

Which muscle fiber type is capable of producing the greatest amount of force?

Type II

Which muscle fiber type fatigues the quickest?

Type IIb

The push-up exercise trains which muscles?

What are the Pectoralis Major and Triceps

This major muscle group extends the hip.

What is the Gluteus Maximus

Hip abduction exercise trains what muscles?

What is the Gluteus Medius, Gluteus Minimus, Sartorius and, TFL

The muscles that extends the shoulder.

latissimus dorsi and pectoralis major

Afferent nerve fibers carry impulses ______________ the central nervous system.

toward the central nervous system