HK 20100 Study Guide - Final Guide: Erector Spinae Muscles, Levator Scapulae Muscle, Adductor Magnus Muscle
29 Apr 2018
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HK 221 Final Exam Study Guide
Shoulder Joint: flex/ext., abd/add., int. rotation/ext. rotation, horizontal abd. (ext)/add. (flex)
Muscles: Delts, Supra&Infraspinatus, Teres Maj and Min, Subscap, Lats
Shoulder Girdle: depression/elevation, protraction/retraction, upward/downward rotation
Muscles: Serratus Ant, Pec. Minor, Levator Scap, Rhomboids, Traps
Hip Joint: flex/ext., abd/add., int. rotation/ext. rotation,
Muscles: glut max, adductor magnus, glut med and minimus
Knee Joint: flex/ext.
Muscles: hams, quads
Elbow Joint: flex/ext., supination/pronation – at forearm
Musles: i’s, ti’s, ahialis
Trunk: flex/ext./lateral flex, rotation
Muscles: erector spinae
Major muscles with exercises:
Squat: quads, gluteus max
Deadlifts: erector spinae, glut max, hamstrings
Lunges: glutes, quads, hams
Row: lats, delts, tris, biceps, pecs
Lat. Pull Down: lats
Pull-up/Chin-up: lats, lower traps, rhomboids, biceps
Bench Press: pec major, anterior delts, triceps
Chest Fly: pecs, anterior delts
Pull-over: pec major, triceps
Push-ups: anterior delts, pec major
Shoulder press: delts, triceps
Lateral/front raises: anterior delt, suprapinatus, traps
Shoulder Shrugs: levator scapulae, traps
Dips: triceps
Triceps kickback: triceps, lats
Bicep Curls: biceps
Agonist: contracts to create the action
Antagonist: opposes the desired action
Synergist: assists the agonist in creating the desired action
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Obesity Stats:
Obese adults: 36.5% - 1/3 + overweight = 70%
Obese children: 17% + overweight = 30%
Physical Activity Stats:
Adults doing no activity at all: 25-30%
Adults ho do’t eet aeoi PA guidelies: ~50%
Adults ho do’t eet aeoi o RT PA guidelies: > 0%
Adults that do’t eet eoeded at. of PA: >0%
Childe ho ae’t atie at all: ~ 14%
Childe ho ae’t atie o a egula asis: 50%
Levers:
exercise ex) tricep extension
exercise ex) Push-up
exercise ex) seated knee extension
*most common lever
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Work and Power:
Work = force x displacement(distance)
• Reps, sets, load
Power = force x distance / time
• Power
Acute adaptations that occur with exercise training:
- HR: increase
- Stroke Volume: increase
- Cardiac Output: increase
- BP: increase systolic/decrease diastolic
- Tidal Volume (Vt): increase
- Respiratory Rate (RR): increase with higher workloads
- Pulmonary ventilation (VE): increase
- A-VO2 difference: increase
Chronic adaptations that occur with exercise training:
- HR: decrease
- Stroke Volume: increase
- Cardiac Output: same @ submax and rest, increase at max
- BP: decrease at rest and ex BP decrease at same workload
- Tidal Volume (Vt): same at rest, increase at max
- Respiratory Rate (RR): decrease at rest and submax, increase at max
- Pulmonary ventilation (VE): decrease at rest and submax
- A-VO2 difference: same at rest, increase at max
VO2: oxygen consumption
VO2Max: maximal amt. of O2 utilized during exercise
Factors that influence VO2Max:
Genetics – 25-50% of variance seen
Gender – women have a 20-25% lower VO2Max
Age – declines with age
Training – can increase aerobic capacity by 5-30%
Other training variables:
After 6-12mo performance improvements are mostly due to:
Improved running economy
Improved efficiency
biomechanical improvements → decreased energy utilization at same workload
Anaerobic metabolism changes
Increased lactate threshold
Improved respiratory capacity
Increased mitochondrial & capillary density
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