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Fitness Instructor > 2. Governing movement > Flashcards

2. Governing movement Flashcards

1
Q

What does the,

  1. Nervous system
  2. Muscular system
  3. Skeletal system

consist of?

A
  1. Brain and spinal cord (master controller)
  2. Fascia which envelops the 650 skeletal muscles (active system)
  3. 206 bones (passive system)
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2
Q

What is fasciae? and what does it do?

A

Biological fabric that holds us together.

Web/matrix that provides structure and support, but also flexibility to slide, glide and transmit forces

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3
Q

What are the 6 movement patterns - provide examples

A
  1. Squat - squat
  2. Bend/hinge - deadlift
  3. 1 leg/lunge/fair - lunge
  4. Push - press up
  5. Pull - cable row
    6: Rotate - lunge with rotation
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4
Q

How is the skeleton divided? and what is in each?

A 
1. Axial skeleton (centre)
skull
hyped and auditory ossicle
vertebral column
sternum 
ribs
2. Appendicular skeleton (appendages) 
shoulder girdles - scapulas and clavicle
upper limbs
pelvic hip girdle - ilium, ischium, pubis
lower limbs
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5
Q

How is the spinal column divided?

A 
7 cerivical vertebrae
12 thoracic
5 lumbar
5 sacral
4 coccygeal
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6
Q

Which sections of spine are separated by intervertebral disks?

A

The first 3

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7
Q

Which parts of the spine are fused?

A

Last 2

5 sacral = fused to form sacrum
4 coccygeal = fused to form coccyx

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8
Q

What’s the name for:

  1. Outward curve of the thoracic spine
  2. Inward curve of the lumbar spine
  3. Lateral deviation of the spine

and what affect might these have on someone exercising?

A
  1. Kyphosis
  2. Lordosis
  3. Scoliosis

Alter centre of gravity - effects balance, ROM and stability

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9
Q

What are the anterior and posterior spinal ligaments for?

A

Anterior: maintains stability of joints between vertebral bodies - prevent hyperextension.

Posterior: weaker and prevent hyperflexion.

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10
Q

What is a vertebra made up of?

A

Spinal canal (where chord runs)

2x facet joints on each side which connect to adjacent vertebrae and the cartilaginous discs between each pair of vertebrae.

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11
Q

What movement will increase the rounded nature of the thoracic spine (greater kyphosis)

A

Movement of the shoulder girdle

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12
Q 
What are the 
physical, 
metabolic, 
training positives and 
negatives of:
  1. Ectomorphs
  2. Endomorphs
  3. Mesomorphs
A 
1. Ectomorph
tall and thin
fast metabolism
weight loss and long distance
slow muscle gains 
2. Endomorph
strong bones and rounded
slow metabolism
quick muscle gains
hard to loose weight
3. Mesomorph 
athletic appearance
gain and loose weight easily
good response to resistance and aerobic 
successful results, but can overtrain
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13
Q

How many bones are we born with and how many do we have by adulthood?

A

270-350 which fuse to make 206

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14
Q

What are bones made up of? %

A

50-70% mineral
20-40% organic matrix
5-10% water
3% lipids

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15
Q

How many bones in the axial vs appendicular skeleton?

A

Axial - 80

Appendicular - 126

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16
Q

What 4 functions does the skeletal system have?

A
  1. Movement
  2. Production - all RBCs and platelets, 60-70% of white cells.
  3. Storage - mineral salts, store marrow
  4. Protection - protects organs
17
Q

Which part of the spine are lordotic vs kyphotic?

A

Cervical - Lordotic
Thoracic - Kyphotic
Lumbar - Lordotic
Sacral and coccygeal - Kyphotic

18
Q

How many pairs of ribs do we have and how are they attatched?

A

12 pairs

1-7 attatch to sternum.
8-10 hyaline cartilage attatched to sternum.
11-12 floating.

19
Q

What is the shoulder (pectoral) girdle made up of?

A 
Scapula (1 each side)
Clavicle (1 each side)
AC joint (clavicle and acromonion meet)
Glenohumeral joint (scapula and humours meet)
2-7 ribs
20
Q

How is the scapula held in place?

A

Not directly attatch to ribs, it is held in place by 17 stabilising muscles

21
Q

What is the forearm consist of?

A

Radius (1 each side) (thumb side)

Ulna (1 each side) (little finger side)

22
Q

What are the hands made up of?

A

1 hand:

Phalanges x14 (proximal, medial and distal rows)
Metacarpals x 5
Carpals x 8

NB: Double for total

23
Q

What is the pelvic girdle made up of?

A

Illium - Biggest with flat surface
Public - Front
Ischium - Sitting bones
Sacrum - Middle

24
Q

What does the leg consist of?

A

Femur - Head fits into hip socket
Patella - sits within quads tendon
Tibia - Weight briefing forms knee joint
Fibula - non weight bearing, not knee joint

25
Q

What are the feet made up of?

A

1 foot:
Phalanges x14
Metatarsals x 5
Tarsals x 7

NB: double for 2 feet

26
Q 
Name examples of a:
1. Long bone
2. Flat bone
3. Short bone
4. Sesamoid bone
Irregular bone
5. Sutural bone
A
  1. Upper and lower limbs.
  2. Skull, thoracic cage, pelvis.
  3. Wrist and ankle joints.
  4. Tendons of hands, knees, feet, patella.
  5. Fasciae bones and vertebrae.
  6. Cranium.
27
Q

What is the bones structure?

A

Bony tissue made up of osteocytes (bone cells)

Collagen and calcium phosphate (flexibility) in long strands/bundles.

Coretex - smooth exterior layer of bone.

28
Q

Is internal bone solid?

A

No it’s honeycomb - cancellous or trabecular bone - varies depending on location/role.

E.g Vertebra - thin cortices for compressive forces
Femurs - thick cortices for torsional forceps.

29
Q

What is the:

  1. Epiphysis
  2. Diaphysis
  3. Metaphysic
  4. Periosteum
  5. Modular cavity
  6. Endosteum
A
  1. Expanded portion at end of bone (with growth plate)
  2. Shaft of bone.
  3. Between ephipysis and diaphysis. (1+2)
  4. Fibrous fasciae sheath covering bone.
  5. Hollow cavity in centre of compact bone.
  6. Membrane that lines the cavity.
30
Q

What are joints, how many are there and what are the 3 types?

A

Junctions between bones that allow motion.

320.

Fibirous.
Cartilaginous.
Synovial.

31
Q

What are the main differences between the 3 joint types?

A

Fibrous - immovable
Cartilaginous - Slightly movable
Synovial - Freely movable

32
Q

What are the 6 types of synovial joints - with examples.

A
  1. Hinge - phalanges, ulna, humorous, femur, tibia
  2. Ball and Socket - hip and shoulder
  3. Pivot - atlas and axis (under skull) and forearm and upper arm.
  4. Gliding/plane - metacarpal and in between clavicle and scapular.
  5. Saddle - carpometacarpal joint of the thumb.
  6. Condyloid/ellipsoid - in between radius and carpus.
33
Q

What is the structure of a synovial joint?

A

Fibrous joint capsule (continuous with periosteum of bones)

Joint cavity

Synovial membrane (which secrets synovial fluid)

Joint cartilage (covered by thin layer of hyaline cartilage which lines epiphysis of bone)

34
Q

What are 3 categories of fascial web?

A
  1. Cartilage
    hyaline - covers bone ends to form joints.
    elastic - elastic and springy.
    fibro - thick and strong shock absorber.
  2. Ligaments
    connect bone to bone.
  3. Tendons
    connect muscle to bone through layers of fascia.
35
Q

What are the

short term (direct)
short term (indirect)
long term

effects of exercise on the bones?

A

Short term direct - smoothed joint articulation as synovial fluid is secreted by membrane

Short term indirect - Heightens ease of motion in other tissues.

Long term - Bone size and density improves, more mineral salts and collagenous fibres, more testosterone.

36
Q

What is:

  1. Flexion/Extension
  2. Lateral flexion/extension
  3. Dorsiflexion/plantar flexion
  4. Inversion/eversion
  5. Hyperextension
  6. Abduction/addiction
  7. Opposition
  8. Elevation/Depression
  9. . Supination/Pronation
  10. Circumspection
  11. Medial/Lateral rotation
  12. Retraction/Protraction
A
  1. Decrease angle (move away anatomical)/ Increase angle (return)
  2. Decrease angle in spine / Increase angle in spine
  3. Decrease angle between anterior surfaces of metatarsals (flexing foot) / Increase angle (pointing toes)
  4. Feet turned inward/outward.
  5. Increase angle beyond normal range.
  6. Away from midline / toward midline.
  7. Bring tip thumb across each finger.
  8. Raise a joint / pull joint down (return from elev.)
  9. Palm up / palm down
  10. Distal ends of bone move in circle.
  11. Rotate toward midline/away from midline.
  12. Move a part backward / forward (bring shoulder forward)
37
Q

What are the 3 axes joints can rotate around?

A
  1. Mediolatarel - side to side
  2. Longitudinal - up and down
  3. Anterior-Posterior - front and back
38
Q

What axese does the body rotate around on the:

  1. Sagittal
  2. Transverse
  3. Frontal

planes?

A
  1. Mediolateral (somersaults)
  2. Longitudinal (ballet pirouettes)
  3. Anterior-Posteriour (cartwheels)
39
Q

What is a

  1. Uniaxial/unianar joint
  2. Biaxial/biplanes joint
  3. Multiplanar/teiaxial joint

examples for each.

A
  1. Rotates on 1 axis, so movement on 1 plane - eg. bicep curl
  2. Rotates 2 axes allowing movement on 2 planes - single leg squat
  3. Rotates 3 axes and movement on 3 planes - swimming

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