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

3. Understanding Human Movement Flashcards

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1
Q

How does the human body develop?

A

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

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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

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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.

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4
Q

What forces affect the body?

A

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

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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
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6
Q

Joint mobility

A

The range of uninhibited movement around a joint or body segment

Joints 
Glenohumeral/ shoulder
Thoracic
Hip
Ankle
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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

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8
Q

What are the three planes of motion?

A

TFS

Transverse, frontal, sagittal

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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

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10
Q

What is medial?

A

The part closest to the middle of the body

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11
Q

What is lateral?

A

Part closest to the outside of the body

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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

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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

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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

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15
Q

What is balance in group exercise?

A

Cardio, strength, flexibility, balance and agility

It includes:
Neuromuscular, training, programming

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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

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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

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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

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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

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20
Q

How does the body create energy?

A

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

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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

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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

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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

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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

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25
Q

What is the three zone intensity model?

A

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

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26
Q

What does a person cross when moving from the zone one through to zone 3?

A

They pass through the first ventilatory threshold and onto the second ventilatory threshold

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27
Q

What are the two components of the ACE integrated fitness training model?

A
  1. Functional movement and resistance training

2. Cardio respiratory training

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28
Q

What are the four phases of the ACE integrated fitness training model?

A

Function, health, fitness, performance

FHFP

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29
Q

What is phase 1 in functional movement and resistance training?

A

Stability and mobility training, correcting imbalances, improving joint stability and mobility

30
Q

What is phase 2 in the functional movement and resistance training?

A

Movement training, training movement patterns prior to loading those movements e.g. bodyweight exercises

31
Q

What is phase 3 in the functional movement and resistance training?

A

Load training: adding external resistance to various movement patterns

32
Q

What is phase 4 of the functional movement and resistance training?

A

Performance training, proving performance, training for power speed agility and reactivity e.g. plyometric and drills

33
Q

What is phase 1 in cardiorespiratory training?

A

Aerobic base training: building an aerobic base for cardio respiratory health

34
Q

What is phase 2 in cardiorespiratory training?

A

Aerobic efficiency training: improved fitness and cardio efficiency through aerobic intervals

35
Q

What is phase 3 in cardiorespiratory training?

A

Anaerobic endurance training: progressing to higher fitness levels by developing endurance

36
Q

What is phase 4 in cardiorespiratory training?

A

Anaerobic Power training: improved performance by developing power

37
Q

What is the process within functional movement and resistance training?

A

Stability, movement, load, performance

38
Q

What is the progression in cardiorespiratory training?

A

Aerobic base, aerobic efficiency, anaerobic endurance, anaerobic power

39
Q

What is the core challenge for group fitness instructors?

A

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
Q

What important information should an instructor know about muscles and joints?

A

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
Q

What is joint flexion?

A

When the angle between any two bones decreases, results from a muscle pulling on its attachments and shortening

42
Q

What is joint extension

A

When the angle between joints increases, the muscle on the flexion side lengthens while the opposing muscle pulls and shortens

43
Q

What is hyperflexion?

A

When a part of the body is flexed beyond its normal range of motion

44
Q

What does neutral posture mean?

A

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
Q

What is an unique aspect of the trunk of the body?

A

It functions as the tunnel through which all systems connect

46
Q

What is the centre of the core?

A

Pelvic floor

47
Q

Which muscles protect the core?

A

The transverse abdominus compresses and protects the core and stabilizes the spine

48
Q

What is one way to describe the function of the transverse abdominis?

A

Think about cinching a belt around the waist drawing in the core muscles to appear slimmer through the midsection

49
Q

What is bracing?

A

Contracting core and abdominal muscles as well as tightening the pelvic floor muscles

50
Q

What is the make up of the spine?

A

7 cervical vertebra, 12 thoracic vertebrae, 5 lumbar vertebrae, 5 fused vertebrae in the sacrum, 4 fused vertebrae at the bottom coccyx

51
Q

What terminology should instructors use to align the spine?

A

Natural, neutral, aligned, lengthened, tall, proud

52
Q

What is Lordosis?

A

An exaggerated lumbar curve

Tight spinal erectors and hip flexors

Need to strengthen abdominal area, gluteus maximus and hamstrings

53
Q

What is kyphosis?

A

Forward head position and rounded thoracic spine and shoulders with pelvis tilting backward

54
Q

What is scoliosis?

A

“S” curve in the spine

Refer to medical professional

55
Q

Cues for bilateral standing

A

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
Q

Cues for unilateral standing

A

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
Q

Cues for kneeling

A

Knees under neutral hips, navel in, shoulders back and down, eyes forward with chin down

E.g. Lunges

58
Q

Cues for quadruped

A

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
Q

Cues for the plank

A

Palms under gently flexed elbows under shoulders with fingers pointing forward, neutral spine, head and hips, feet aligned

60
Q

Cues for lying prone

A

Neutral spine and head, usually looking in one direction, feet pointing down

61
Q

Cues for side plank and side lying

A

Neutral spine and head supported on elbow, with elbow under shoulder

62
Q

Cues for supine, lying on back

A

Neutral spine, neutral head and hips,

63
Q

Cues for reverse plank

A

Neutral spine, short or long lever legs, palms on the floor underneath shoulders, fingers spread and pointing toward feet

64
Q

Cues for seated position

A

Neutral spine, knees flexed or extended

Includes cycling

65
Q

What is pronation?

A

Functions to rotate the limb to the inside

66
Q

What is supination?

A

Functions to rotate the limb to the outside

67
Q

What is abduction?

A

Limbs move away from body

68
Q

What is adduction?

A

Limbs move toward body

69
Q

What is eversion?

A

When the plantar surface of the foot moves away from midline of the body

70
Q

What is inversion?

A

When the plantar surface of the foot moves toward the midline of the body

ACE Group Fitness Exam (11 decks)

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