3. Understanding Human Movement Flashcards
How does the human body develop?
The human body develops in response to stresses placed on its individual systems
What is the best way to functionally prepare the body?
Train the way in which the body moves favouring integration over isolation
What is movement?
Movement is the result of muscle force, where actions at one body segment affect successive body segments along the kinetic chain.
What forces affect the body?
External loads, gravity pulling down, reactive forces pushing upward through the body
Joint stability
The ability to maintain control joint movement or position, achieved through muscles, ligaments and joint capsules.
Joints Scapulothoracic Lumbar Knee Foot
Joint mobility
The range of uninhibited movement around a joint or body segment
Joints Glenohumeral/ shoulder Thoracic Hip Ankle
How do joints demonstrate varying levels of stability and mobility?
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
What are the three planes of motion?
TFS
Transverse, frontal, sagittal
Transverse plane
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
What is medial?
The part closest to the middle of the body
What is lateral?
Part closest to the outside of the body
Frontal plane
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
Sagittal plane
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
What are the five primary movement patterns?
Bend and lift Single leg e.g. walking Upper body pushing Upper body pulling Rotational movements
BSUUR
What is balance in group exercise?
Cardio, strength, flexibility, balance and agility
It includes:
Neuromuscular, training, programming
What are the neuromuscular components of balanced group exercise?
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
What are the training components of balanced group exercise?
Work both sides of the body
Bilateral training
Transitional and reversible
Repeated on both sides and In both directions
Incorporating different styles of fitness
What are the programming components of balanced group exercise?
Consider opposing muscles: agonist and antagonist
Considered varying planes of motion
Incorporate exercises in all three planes of movement
Which food sources do our energies come from?
Carbohydrates
Quick energy
Easy to break down
Stored as glucose
Fats
Potential energy
Stored as triglycerides
How does the body create energy?
It breaks down the chemical bonds in the stored energy releasing adenosine triphosphate ATP
What determines the fuel sources used during exercise?
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
What is used when exercising extreme intensity for just seconds?
A small amount of creatine phosphate via the phosphagen system
E.g. sprinting as fast as possible, only sustainable for a few seconds
What is used when people work at hard intensities for a few minutes?
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
What is used when people work at moderate and low intensities for longer than a few minutes?
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
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
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
What are the two components of the ACE integrated fitness training model?
- Functional movement and resistance training
2. Cardio respiratory training
What are the four phases of the ACE integrated fitness training model?
Function, health, fitness, performance
FHFP
What is phase 1 in functional movement and resistance training?
Stability and mobility training, correcting imbalances, improving joint stability and mobility
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
What is phase 3 in the functional movement and resistance training?
Load training: adding external resistance to various movement patterns
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
What is phase 1 in cardiorespiratory training?
Aerobic base training: building an aerobic base for cardio respiratory health
What is phase 2 in cardiorespiratory training?
Aerobic efficiency training: improved fitness and cardio efficiency through aerobic intervals
What is phase 3 in cardiorespiratory training?
Anaerobic endurance training: progressing to higher fitness levels by developing endurance
What is phase 4 in cardiorespiratory training?
Anaerobic Power training: improved performance by developing power
What is the process within functional movement and resistance training?
Stability, movement, load, performance
What is the progression in cardiorespiratory training?
Aerobic base, aerobic efficiency, anaerobic endurance, anaerobic power
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
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
What is joint flexion?
When the angle between any two bones decreases, results from a muscle pulling on its attachments and shortening
What is joint extension
When the angle between joints increases, the muscle on the flexion side lengthens while the opposing muscle pulls and shortens
What is hyperflexion?
When a part of the body is flexed beyond its normal range of motion
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
What is an unique aspect of the trunk of the body?
It functions as the tunnel through which all systems connect
What is the centre of the core?
Pelvic floor
Which muscles protect the core?
The transverse abdominus compresses and protects the core and stabilizes the spine
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
What is bracing?
Contracting core and abdominal muscles as well as tightening the pelvic floor muscles
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
What terminology should instructors use to align the spine?
Natural, neutral, aligned, lengthened, tall, proud
What is Lordosis?
An exaggerated lumbar curve
Tight spinal erectors and hip flexors
Need to strengthen abdominal area, gluteus maximus and hamstrings
What is kyphosis?
Forward head position and rounded thoracic spine and shoulders with pelvis tilting backward
What is scoliosis?
“S” curve in the spine
Refer to medical professional
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
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
Cues for kneeling
Knees under neutral hips, navel in, shoulders back and down, eyes forward with chin down
E.g. Lunges
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
Cues for the plank
Palms under gently flexed elbows under shoulders with fingers pointing forward, neutral spine, head and hips, feet aligned
Cues for lying prone
Neutral spine and head, usually looking in one direction, feet pointing down
Cues for side plank and side lying
Neutral spine and head supported on elbow, with elbow under shoulder
Cues for supine, lying on back
Neutral spine, neutral head and hips,
Cues for reverse plank
Neutral spine, short or long lever legs, palms on the floor underneath shoulders, fingers spread and pointing toward feet
Cues for seated position
Neutral spine, knees flexed or extended
Includes cycling
What is pronation?
Functions to rotate the limb to the inside
What is supination?
Functions to rotate the limb to the outside
What is abduction?
Limbs move away from body
What is adduction?
Limbs move toward body
What is eversion?
When the plantar surface of the foot moves away from midline of the body
What is inversion?
When the plantar surface of the foot moves toward the midline of the body
