ACE Personal Trainer Chapter 8
Prime mover muscles - ✔✔Muscles that are principally responsible for a given joint
movement
Antagonist muscles - ✔✔Muscles that produce the opposite joint movement
Stabilizer muscles - ✔✔Muscles that stabilize the joint so the desired movement can happen
Two fiber types - ✔✔Fast twitch and slow twist
Slow twitch fibers - ✔✔Smaller, better suited for aerobic energy utilization. Long lasting low
levels of force
Fast Twitch fibers - ✔✔Larger, better suited for anaerobic energy utilization. Short term
large levels of froce
Motor Unit - ✔✔Consists of a single motor nerve and all of the muscle fibers to which it
attatches
Motor Unit Action - ✔✔"All-or-nothing". All of the fibers in the unit contract together
Motor learning effect - ✔✔responsible for much of the improvement during the initial
beginning training time
Factors of muscle fatigue - ✔✔lactic acid accumulation, increased tissue acidity, nerve
impulse interference, chemical energy depletion
, DOMS - ✔✔Delayed Onset Muscle Soreness. 24-48 hours after exercise. Tiny miscroscopic
tears in the muscle or connective tissue
Factors that affect our strength performance - ✔✔Gender, age, limb length, muscle length,
tendon insertion, and muscle fiber type
Testosterone - ✔✔Male sex hormone that influences muscle size
Men and women strength ratio - ✔✔Pound for pound basis they are about the same
How old are you before you can stop increasing muscle size and strength? - ✔✔No age limit,
you always can
How bones are attached to muscles - ✔✔tendons
People with relatively long muscles have... - ✔✔greater potential for developing size and
strength than people with shorter muscles
Tendon insertion and example - ✔✔Influences strength. Person's biceps tendon attaches
further from elbow point than person #2, so person #1 is a little stronger.
Slow twitch and fast twitch fiber inheritance - ✔✔Usually about 50/50. Some people inherit
differently so they have an advantage in different sports
Which fibers have greater increase in size and strength - ✔✔Fast twitch
Hypertrophy - ✔✔Increase in muscle size and strength
Prime mover muscles - ✔✔Muscles that are principally responsible for a given joint
movement
Antagonist muscles - ✔✔Muscles that produce the opposite joint movement
Stabilizer muscles - ✔✔Muscles that stabilize the joint so the desired movement can happen
Two fiber types - ✔✔Fast twitch and slow twist
Slow twitch fibers - ✔✔Smaller, better suited for aerobic energy utilization. Long lasting low
levels of force
Fast Twitch fibers - ✔✔Larger, better suited for anaerobic energy utilization. Short term
large levels of froce
Motor Unit - ✔✔Consists of a single motor nerve and all of the muscle fibers to which it
attatches
Motor Unit Action - ✔✔"All-or-nothing". All of the fibers in the unit contract together
Motor learning effect - ✔✔responsible for much of the improvement during the initial
beginning training time
Factors of muscle fatigue - ✔✔lactic acid accumulation, increased tissue acidity, nerve
impulse interference, chemical energy depletion
, DOMS - ✔✔Delayed Onset Muscle Soreness. 24-48 hours after exercise. Tiny miscroscopic
tears in the muscle or connective tissue
Factors that affect our strength performance - ✔✔Gender, age, limb length, muscle length,
tendon insertion, and muscle fiber type
Testosterone - ✔✔Male sex hormone that influences muscle size
Men and women strength ratio - ✔✔Pound for pound basis they are about the same
How old are you before you can stop increasing muscle size and strength? - ✔✔No age limit,
you always can
How bones are attached to muscles - ✔✔tendons
People with relatively long muscles have... - ✔✔greater potential for developing size and
strength than people with shorter muscles
Tendon insertion and example - ✔✔Influences strength. Person's biceps tendon attaches
further from elbow point than person #2, so person #1 is a little stronger.
Slow twitch and fast twitch fiber inheritance - ✔✔Usually about 50/50. Some people inherit
differently so they have an advantage in different sports
Which fibers have greater increase in size and strength - ✔✔Fast twitch
Hypertrophy - ✔✔Increase in muscle size and strength
