WTC I Term 2 Notes/Assessments

Muscle Identification

The human body consists of many muscles and muscle groups. We will focus on a select few that are most prevalent when training. The muscular system is designed to maintain body posture, move joints and limbs, and provide protection for the internal systems. Please take a look at the diagram below to become familiar with the location of these muscles. It is important to understand where each muscle is located and which exercises will help strengthen the specific muscle or muscle group. The diagram below lists the muscle using its scientific name. Understand common terms and also the scientific name for the muscle. For example, we commonly refer to the bench press working our chest muscles, however, this is scientifically named our pectoral group. Source: http://www.tutorvista.com/biology/human-anatomy-diagram **Keep in mind that the quadriceps and hamstring muscles are classified as a group of smaller muscles. We will focus on calling them the quadriceps and hamstring group in class.

The body consists of many, many smaller muscles. As we continue learning about various concepts, these muscles may be referred to as joint action muscles – ex. wrist flexors. With the large amount of muscle names, there is no way to expect anyone to remember all of them, well, unless you are a doctor. Focus your attention of the major muscle groups – primarily the ones we tend to focus on in class. We rarely refer to an exercise working the gluteus minimum, but rather the gluteal group. More information can be found at http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html including a more in-depth look at certain muscles and locations, as well as their specific actions. I recommend exploring this site to learn more. Assessment: Muscle Group ID WKST

Movement Terminology

This section focuses on specific movements that occur at the joints in the body. A joint is the location where bones meet. The bones are connected by ligaments and tendons. The tendons connect the bone to a specific muscle which allows movement in the joint. As a muscle contracts, the joint will move in a specific pattern. We will focus solely on the terminology used to describe each specific movement at this point in time. Eventually, you will understand which muscles and muscle groups control the specific movement at each joint. Terminology: Flexion – Decrease in joint angle Extension – Increase in joint angle Abduction – Movement away from the center line of the body Adduction – Movement towards the center line of the body **Center line = imaginary line that runs from the top of the head down through the middle of the body through the ground. Horizontal Flexion – Decrease in joint angle across the front of the body Horizontal Extension – Increase in joint angle away from the front of the body Rotation – Turning about a joint’s axis **External (Lateral) Rotation, Internal (Medial) Rotation, Pronation, Supination, Circumduction Special Cases of Movement: In addition to those movements above, certain joints are capable of moving in other ways. Below are some examples: Joint Actions at the Ankle: Plantar Flexion: Pointing the toes downward or below heal Dorsiflexion: Pointing the toes upward or above heal Eversion: The sole of the foot turns outward Inversion: The sole of the foot turns inward Joint Actions at the Hip/Neck: Lateral Flexion: Bending sideways Joint Actions at the Shoulder Girdle (shoulder blades): Protraction: Moving shoulders forward Retraction: Moving shoulders backward Elevation: Moving shoulders upward Depression: Moving shoulders downward For pictures and more information check out http://www.ptdirect.com/training-design/anatomy-and-physiology/musculoskeletal-system/joints-joint-actions-planes-of-movement Assessment: Movement Terminology

Muscular Contractions and Conditioning

Muscle contraction occurs when a muscle or group of muscles change size. Muscles change size when a load is placed upon them in addition to a joint moving. The muscle contraction causes the joint to move. In other words, in order for the body to move in any way (think back to movement terminology) the muscle that crosses that joint must contract. There are 3 common forms of contractions responsible for joint actions.

1. Concentric contraction – occurs when there is tension causing the muscle to shorten.

Ex. The positive part of the exercise when the muscle pushes/pulls the action. This normally causes the extra muscle soreness associated with strength training.

2. Eccentric contraction – occurs when there is tension but the muscle lengthens.

Ex. The negative part of the exercise when the muscle controls the action. 3. Isometric contraction – occurs when there is tension in the muscle but the joint does not move.

Ex. The sticking point of an exercise OR when an exercise is held at a certain spot away from the top/bottom of the exercise.

An overall example can be found using the biceps curl:

1. The upward phase (raising load to shoulder) would be caused by a concentric contraction by the biceps/arm flexors during the positive part of the exercise.

2. The downward phase (lowering load to starting position) would be controlled by an eccentric contraction by the biceps/arm flexors during the negative part of the exercise.

3. If the load was held at a parallel level to the floor (middle of exercise), this would be an isometric contraction.

Understanding when and how each type of contraction is used will help you increase your training regimen. Combining High Intensity Training (HIT) with the idea of muscular contraction will allow for a better understanding of training principles. The concentric phase should be very fast and explosive while the eccentric phase should be slow and controlled to continue working the primary muscle group(s). As you know by now, your body consists of many muscles and muscle groups. Muscle groups work together to provide a force to allow your body to move. Training these muscle groups in specific ways makes each movement occur much easier and with more purpose. Not only can you train muscles with a specific action or motion at various joints, but you can train the muscle or muscle group itself with a specific duration. We will call this muscular conditioning. Training muscle groups consist of multiple ways of conditioning. The most common forms of muscular conditioning are training for power, muscular strength, and muscular endurance. Each form is trained using a different range of resistance and a different range of repetitions. See below for an easy reference:

Type Resistance/Load Repetitions (Reps) Repetition Speed

Muscular Power Heavy Low – 5 reps and fewer Fast

Muscular Strength Moderate – High 6 – 8 reps Moderate - Slow

Muscular Endurance Comparatively Light High – 10+ reps Moderate - Slow

Muscular power involves moving a heavy load as fast as possible a small number of times. A 1RM would be a great example of demonstrating muscular power or overall total strength at that area of the body.

Muscular strength is considered how much load your muscles can move over a short period of time.

Muscular endurance is how long your muscles are able to work. Certain muscle groups are designed to handle increased loads, therefore, can be trained using the power phase. Other muscle groups are designed to handle lower resistances but can perform for longer periods of time, meaning muscular endurance is a more suited type of training. The workouts you perform in class are designed to target each muscle group in the way it was intended to work to maximize your body’s potential. Read the following article for added material regarding muscular strength and endurance: http://www.livestrong.com/article/106346-definition-muscular-strength-endurance/ See the following article to read about the importance of conditioning your muscles: http://www.livestrong.com/article/512749-why-is-muscle-conditioning-important/ Source: Baechle, T.R., & Earle, R. W. (2012). Weight training: Steps to success (4th ed.). Champaign, IL: Human Kinetics Assessment: Muscular Contractions and Conditioning WKST

Name: Date: Period:

Muscle Identification

Directions: Label the muscle using its scientific name next to the associated number. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Name: Date: Period:

Movement Terminology

Directions: Define each joint action in your own words.

Action Definition

Flexion

Extension

Abduction

Adduction

Horizontal Flexion

Horizontal Extension

Rotation

Plantar Flexion

Dorsiflexion

Eversion

Inversion

Lateral Flexion

Protraction

Retraction

Elevation

Depression

Name: Date: Period:

Muscular Contractions and Conditioning

Directions: List the type of muscular contraction (concentric, eccentric, isometric) next to the part of the exercise being performed and decide which type of conditioning the exercise is targeting (Power, Strength, Endurance). Exercise: Upward Phase

(Contraction): Downward Phase (Contraction):

Conditioning Type:

Bench Press 1RM (Pectoral Group)

Back Squat 4x10-12 (Quadriceps, Hamstrings, Gluteal Groups)

Shoulder Press 3x4-6 (Deltoid Group)

100 Yard Dash 10-12 seconds (Hamstring and Gluteal Group)

Sit Up 1x1 Minute (Abdominal Group)

Barbell Shrug 2x12-15 (Trapezius)

High Pulls 3x2-4 (Trapezius and Deltoid Group)

Running 3 Miles (Hamstring and Gluteal Group)

RDL 3x8-10 (Hamstring Group)

Wall Sit 1x2 Minutes (Quadriceps, Hamstrings, Gluteal Groups)

Name: Date: Period:

WTC I – Term 2 Notes Quiz Directions: Review the notes associated with Term 2. Answer the questions based on those notes. You may use any resources needed.

1. Which system in the body is designed to maintain posture, move joints and limbs, and provide protection to internal organs?

a. Skeletal b. Muscular c. Integumentary

2. The muscles in our chest are referred to as the ______________ group. a. Abdominal b. Deltoid c. Pectoral

3. The muscles in our shoulders are referred to as the ____________ group. a. Pectoral b. Deltoid c. Latissimus

4. The muscles in the back of our legs below the gluteal muscles and above the knee are called ____________.

a. Quadriceps b. Calves c. Hamstrings

5. The muscles that flex the wrist can be referred to as the _______________. a. Wrist Flexors b. Arm Flexors c. Wrist Extensors

6. Increasing the angle of a joint is called _______________. a. Flexion b. Extension c. Abduction

7. Movement towards the center line of the body is called ________________. a. Adduction b. Abduction c. Rotation

8. Movement that turns about an axis is called _____________. a. Horizontal Flexion b. Extension c. Rotation

9. Plantar Flexion is movement at the ankle in which the toes point ______________. a. Downward b. Upward c. Inward

10. Movement in which the scapulae move backward is called ________________. a. Protraction b. Elevation c. Retraction

11. When a contracted muscle shortens, it is termed _____________ contraction. a. Eccentric b. Concentric c. Isometric

12. During the full range of a movement exercise, the targeted muscle will go through both the concentric and eccentric phases of contraction.

a. True b. False

13. Performing an exercise for a set of 6-8 reps would be targeting your muscular endurance conditioning system.

a. True b. False

14. An explosive type exercise performed for low reps is designed to work your power conditioning system.

a. True b. False

15. Muscular endurance exercises use lighter resistances while muscular strength exercises can use higher resistances.

a. True b. False

Weight Training/Conditioning Muscle Project

Directions: Follow the guidelines below to create an informational poster/presentation related to a specific muscle group. Your job is to inform the audience about your muscle group. Please be informative and creative as your classmates will view this information. This can be handmade or done by using any form of media. Your muscle:_____________ 1. You must find the origin and insertion (point where the muscle tendon connects to part of a bone) of your muscle and describe the joint motions your muscle is responsible for moving. The origin and insertion should be on opposite sides of a joint – the muscle should cross the joint.

Origin (The point of attachment of a muscle that remains relatively fixed during contraction) – 2 pts

Insertion (The point or mode of attachment of a skeletal muscle to the bone or other body part that it moves) – 2 pts

Joint Motion Responsibilities (List all actions that your muscle is the Prime Mover) – 4 pts

2. Muscle Location and Identification:

Draw/Include a picture of your muscle and label surrounding muscles. (Must label at least 6 other nearby muscles) – 8 pts

3. Muscular Strength and Endurance:

Name 5 weight bearing exercises you can perform to strengthen your muscle. (Must have descriptions and pictures of yourself performing each exercise safely with an

appropriate spotter) – 8 pts 4. Muscular Importance:

What are the functions of your muscle – why this muscle is used? (Name at least 3) – 8 pts

5. Miscellaneous:

Three interesting facts about your muscle. – 8 pts **You must include a reference page of at least 3 sources. Points will be deducted if this is not accurate and included. – 5 pts Please be creative and create a poster that will attract your audience. – 5 pts Project Grade: __ /50 points

Name: Date: Period:

Training Reflection Directions: Think back upon your training during the last term. Over the past 8-9 weeks, you have trained your body in multiple ways. Please write a reflection about this period of time and how you feel. Your reflection should include the following:

1. How you felt at the beginning of the term about the upcoming training. 2. Describe the various aspects of training you learned about and how you incorporated them into

your workouts. 3. Explain the gains you made in regards to the many benefits of training (muscular

endurance/strength/power, flexibility, body composition, attitude, self-esteem, etc.). 4. Discuss if you have accomplished the goals you wanted to reach over the last term. If you were

able to reach them, what helped your success? If not, what you can do in the future to be successful?

5. Explain the goals you want to accomplish as you move forward with your training. This should be an HONEST reflection. Make sure to write in a complete and thoughtful manner.