Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

ACE Group Fitness Exam > 3. Understanding Human Movement > Flashcards

3. Understanding Human Movement Flashcards

1
Q

How does the human body develop?

A

The human body develops in response to stresses placed on its individual systems

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is the best way to functionally prepare the body?

A

Train the way in which the body moves favouring integration over isolation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is movement?

A

Movement is the result of muscle force, where actions at one body segment affect successive body segments along the kinetic chain.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What forces affect the body?

A

External loads, gravity pulling down, reactive forces pushing upward through the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Joint stability

A

The ability to maintain control joint movement or position, achieved through muscles, ligaments and joint capsules.

Joints
Scapulothoracic
Lumbar
Knee
Foot
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Joint mobility

A

The range of uninhibited movement around a joint or body segment

Joints 
Glenohumeral/ shoulder
Thoracic
Hip
Ankle
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

How do joints demonstrate varying levels of stability and mobility?

A

Depending on their function they tend to favour one over the other.

Lumbar spine has some mobility [15° of rotation] but most stability

Thoracic spine is more mobile

Scapulothoracic joint is more stable and provide solid platform for pulling and pushing

The stability of the foot is unique because it varies during the gait cycle. Stable at push off and mobile at pronation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are the three planes of motion?

A

TFS

Transverse, frontal, sagittal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Transverse plane

A

Superior is toward the head: upper
Inferior is toward the feet: lower

Includes primarily rotational or twisting movements where the rib cage goes in one direction while the pelvis moves in the other

Yoga and Pilates twists, abdominal core exercises, bicycle crunches

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is medial?

A

The part closest to the middle of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is lateral?

A

Part closest to the outside of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Frontal plane

A

Ventral is to the front: anterior
Dorsal is to the back: posterior

Includes movement sideways: lateral
Abduction, adduction
Lateral spine flexion
Ankle inversion and eversion

Jumping jacks or lateral lunch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Sagittal plane

A

Right and left side of the body

Includes movement front and back
Flexion of elbows shoulders knees hips and spine
Extension of shoulders knees hips and spine
Plantar/ankle flexion
Dorsiflexion

Indoor cycling classes
Supine exercises
Squats and lunges

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are the five primary movement patterns?

A 
Bend and lift
Single leg e.g. walking
Upper body pushing
Upper body pulling
Rotational movements

BSUUR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is balance in group exercise?

A

Cardio, strength, flexibility, balance and agility

It includes:
Neuromuscular, training, programming

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the neuromuscular components of balanced group exercise?

A

Stand on one leg
Stand equally supportive on both feet
Quadruped balance
Neutral pelvic position and spine posture
Using unstable surfaces
Raising one knee or foot in plank position

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the training components of balanced group exercise?

A

Work both sides of the body
Bilateral training
Transitional and reversible
Repeated on both sides and In both directions
Incorporating different styles of fitness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What are the programming components of balanced group exercise?

A

Consider opposing muscles: agonist and antagonist
Considered varying planes of motion
Incorporate exercises in all three planes of movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Which food sources do our energies come from?

A

Carbohydrates
Quick energy
Easy to break down
Stored as glucose

Fats
Potential energy
Stored as triglycerides

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

How does the body create energy?

A

It breaks down the chemical bonds in the stored energy releasing adenosine triphosphate ATP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What determines the fuel sources used during exercise?

A

Intensity and duration, there is an inverse relationship between intensity and duration
The more intense the workout the less time participants are able to maintain the intensity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is used when exercising extreme intensity for just seconds?

A

A small amount of creatine phosphate via the phosphagen system

E.g. sprinting as fast as possible, only sustainable for a few seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What is used when people work at hard intensities for a few minutes?

A

They use carbohydrates stores via the glycolytic and anaerobic system which produces ATP without oxygen

E.g. high intensity intervals lasting 1 to 2 minutes with a recovery to breath oxygen and replenish the muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What is used when people work at moderate and low intensities for longer than a few minutes?

A

A combination of carbohydrates and fats are used with oxygen to produce ATP via the aerobic system.

E.g. swimming, cardio classes and step classes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
What is the three zone intensity model?
A way to gauge appropriate exertion during cardio respiratory activity. Zone one: low to moderate, can talk comfortably Zone two: moderate to vigorous, talking a challenge but still possible Zone three: Vigourous to very vigorous, talking is not comfortable
26
What does a person cross when moving from the zone one through to zone 3?
They pass through the first ventilatory threshold and onto the second ventilatory threshold
27
What are the two components of the ACE integrated fitness training model?
1. Functional movement and resistance training | 2. Cardio respiratory training
28
What are the four phases of the ACE integrated fitness training model?
Function, health, fitness, performance FHFP
29
What is phase 1 in functional movement and resistance training?
Stability and mobility training, correcting imbalances, improving joint stability and mobility
30
What is phase 2 in the functional movement and resistance training?
Movement training, training movement patterns prior to loading those movements e.g. bodyweight exercises
31
What is phase 3 in the functional movement and resistance training?
Load training: adding external resistance to various movement patterns
32
What is phase 4 of the functional movement and resistance training?
Performance training, proving performance, training for power speed agility and reactivity e.g. plyometric and drills
33
What is phase 1 in cardiorespiratory training?
Aerobic base training: building an aerobic base for cardio respiratory health
34
What is phase 2 in cardiorespiratory training?
Aerobic efficiency training: improved fitness and cardio efficiency through aerobic intervals
35
What is phase 3 in cardiorespiratory training?
Anaerobic endurance training: progressing to higher fitness levels by developing endurance
36
What is phase 4 in cardiorespiratory training?
Anaerobic Power training: improved performance by developing power
37
What is the process within functional movement and resistance training?
Stability, movement, load, performance
38
What is the progression in cardiorespiratory training?
Aerobic base, aerobic efficiency, anaerobic endurance, anaerobic power
39
What is the core challenge for group fitness instructors?
Finding a balance between instructing the entire group and helping individual class participants progress Group fitness instructors must first program for the group before offering progressions for regressions
40
What important information should an instructor know about muscles and joints?
They should know where a muscle is located and what joints it crosses Muscles in the anterior/front are used for pushing, muscles in the posterior/back are used for pulling
41
What is joint flexion?
When the angle between any two bones decreases, results from a muscle pulling on its attachments and shortening
42
What is joint extension
When the angle between joints increases, the muscle on the flexion side lengthens while the opposing muscle pulls and shortens
43
What is hyperflexion?
When a part of the body is flexed beyond its normal range of motion
44
What does neutral posture mean?
That all of the muscles work on the body's centre equally An equal amount of static, isometric tension on the anterior and posterior muscles of the core Natural relationship between the ribs and hips where there's no exaggeration in either direction
45
What is an unique aspect of the trunk of the body?
It functions as the tunnel through which all systems connect
46
What is the centre of the core?
Pelvic floor
47
Which muscles protect the core?
The transverse abdominus compresses and protects the core and stabilizes the spine
48
What is one way to describe the function of the transverse abdominis?
Think about cinching a belt around the waist drawing in the core muscles to appear slimmer through the midsection
49
What is bracing?
Contracting core and abdominal muscles as well as tightening the pelvic floor muscles
50
What is the make up of the spine?
7 cervical vertebra, 12 thoracic vertebrae, 5 lumbar vertebrae, 5 fused vertebrae in the sacrum, 4 fused vertebrae at the bottom coccyx
51
What terminology should instructors use to align the spine?
Natural, neutral, aligned, lengthened, tall, proud
52
What is Lordosis?
An exaggerated lumbar curve Tight spinal erectors and hip flexors Need to strengthen abdominal area, gluteus maximus and hamstrings
53
What is kyphosis?
Forward head position and rounded thoracic spine and shoulders with pelvis tilting backward
54
What is scoliosis?
"S" curve in the spine | Refer to medical professional
55
Cues for bilateral standing
Ankles under knees, soft knees, knees under neutral hips, navel in, shoulders back and down, eyes forward with chin down E.g. squats, plies and hinging
56
Cues for unilateral standing
Ankles under knees, soft knees, knees under neutral hips, navel in, shoulders back and down, eyes forward with chin down E.g. Single leg squats, standing quad stretch, yoga tree
57
Cues for kneeling
Knees under neutral hips, navel in, shoulders back and down, eyes forward with chin down E.g. Lunges
58
Cues for quadruped
Palm under gently flexed elbows in line with shoulders, knees under hips, neutral spine, head and hips neutral, feet pointing in the same direction, fingers pointing forward
59
Cues for the plank
Palms under gently flexed elbows under shoulders with fingers pointing forward, neutral spine, head and hips, feet aligned
60
Cues for lying prone
Neutral spine and head, usually looking in one direction, feet pointing down
61
Cues for side plank and side lying
Neutral spine and head supported on elbow, with elbow under shoulder
62
Cues for supine, lying on back
Neutral spine, neutral head and hips,
63
Cues for reverse plank
Neutral spine, short or long lever legs, palms on the floor underneath shoulders, fingers spread and pointing toward feet
64
Cues for seated position
Neutral spine, knees flexed or extended Includes cycling
65
What is pronation?
Functions to rotate the limb to the inside
66
What is supination?
Functions to rotate the limb to the outside
67
What is abduction?
Limbs move away from body
68
What is adduction?
Limbs move toward body
69
What is eversion?
When the plantar surface of the foot moves away from midline of the body
70
What is inversion?
When the plantar surface of the foot moves toward the midline of the body

ACE Group Fitness Exam (11 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions