TWU Strength Training Anatomy Exam 1 Duplanty - study guide Questions With 100% Correct Answers.

"Sticking point" - -Occurs after the transition from the eccentric phase to the concentric phase -Exhale through 1 set - -Amount of times you perform a number of movements (reps) 1.) Concentric contraction - -When tension exceeds the load and muscle shortening occurs 2.) Eccentric contraction - -When a load is greater than the tension produced and muscle lengthening occurs -We are stronger eccentrically than concentrically 4 results of strength training - -Strength: maximal force production -Power: work/time or lifting weight @ high speeds -Endurance: applying force for n extended period -Hypertrophy: increase in muscle mass Abduction - -Movement away from the midline of the body Adduction - -Movement towards the midline of the body Adductors - -Prime mover of the hip -Hip adduction -Hip flexion Agonist - -Primary mover--The muscle most directly involved in bringing about a movement Anatomical position - -Standing upright -Arms straight -Palms forward -Toes Forward -Right/left is based on the person, not your position Antagonist - -An opposing muscle that can slow down or stop a movement -Assists in joint stabilization Anterior - -The front of the body Anterior core - -Rectus abdominus, internal and external obliques -Assist in flexing and rotating the lumbar region -Assist in anti-flexion and anti-rotation of the lumbar region -Ex) plank Anterior tibialis - -Prime mover of the lower leg -Dorsiflexion Atrophy - -Reduced muscle mass Barbell bent-over row - -Slightly bent knees, torso bent over with neutral spine (no rounding of the lower back) -Works most back muscles -Upper back should be doing the work Barbell squats and deadlifts - -Two of the most essential exercises in the history of weight-lifting-Valuable tools for training strength, power, and hypertrophy -Multi-joint exercises that work many muscles at once Bench position for bench press - -Flat bench: lay flat with heels flat on ground -Arched: used for powerlifting -Less range of motion -More force capacity Body building - -Focus's on physique -Competitive and amateur Chin-up - -Underhand grip -Works the lats and biceps Crossfit - -Constantly varied functional movements performed at high intensity Deadlift - -Primary movers: glutes, hamstrings, quads, traps, lower back -Straight leg: less weight used, more hamstring and lower back -Wide stance(sumo): less back/hamstrings, more quadriceps and adductors -Bar over midfoot -Grip the bar -Glide the bar against shins and push chest forward