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AFAA - GFI > Ch. 2 - Foundations of Exercise Science > Flashcards

Ch. 2 - Foundations of Exercise Science Flashcards

1
Q

Kinetic Chain

A

The interrelation of the actions of the nervous, muscular and skeletal systems to create movement
—planes of motion, joint actions, muscular functions, anatomic locations

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2
Q

Kinesiology
Biomechanics

A

Kinesiology
—study of human movement

Biomechanics
—study of how forces affect a living body

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3
Q

Anatomic position
Midline

A

Anatomic position - standard reference posture where the body stands upright with the arms beside the trunk and the palms and head both face foreword
—terminology to describe human movement req. use of a consistent body position

Midline - imaginary vertical line that splits the body into equal halves

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4
Q

Anatomic locations

A

Superior - vertically going up closer to the head - toward top of body

Inferior - vertically going down closer to the feet - toward bottom of body

Lateral - further from midline of body
Medial - closer to midline of body

Contralateral - on the opposite side of body across midline - left side to right side
Ipsilateral - on the same side of the body / midline - left side and left side

Anterior - toward the front side of the body
Posterior - toward the backside of the body

Proximal = closer to the center of the body
Distal - further from the center of the body or landmark

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5
Q

The three planes of motion introduced

A

Reflect 3 basic movement patterns - common exercises occur in one plane, but human movement system should be conditioned in all three to maximize fitness levels and reduce risk of injury
—improving 3D movement decreases risk of injury

Sagittal - imaginary plane that divides the body into equal right and left halves (forward and backward movement along this line / plane)

Frontal - imaginary line that divides the body into equal front and back halves - side to side movement along line / plane

Transverse - an imaginary horizontal line that bisects the body into equal halves, producing a top and bottom half

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6
Q

Examples of sagittal plane movement

A

Movement is fwd and backward along the plane
—imagine walls to the right and left of you - can only move fwd and backward between these walls and along the plane

Examples of joint movements
—flexion
—extension

Examples of exercises
—biceps curl
—squat
—running
—walking
—cycling

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7
Q

Examples of frontal plane movement

A

Movement occurs side to side
—imagine two walls in front of and behind you

Examples of joint movements
—abduction
—adduction
—lateral flexion
—version
—inversion

Examples of exercises
—lateral arm raise
—side step
—side lunge
—jumping jacks
—side shuffle

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8
Q

Examples of transverse plane movement

A

Movement is parallel to this line
—mostly rotation work

Examples of joint movements
—pronation
—supination
—internal rotation
—external rotation
—horizontal abduction
—horizontal adduction

Examples of exercises
—trunk rotation
—bicycle crunches
—lunge with rotation
—kicks

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9
Q

Flexion

A

Bending at a joint where the relative angle btwn two bones decreases
—Ex. Knee flexion is bending the knee back (like a butt kicker position)
—Ex. Bending arm two 90 degrees in front of you
—Ex. Trunk (spinal) flexion is bending your spine forward (hunching back)

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10
Q

Extension

A

Movement at a joint in which the relative angle btwn two adjoining segments increases
—ex. Straightening the knee
—ex. Straightening arm in front of you
—ex. Trunk (spinal) extension - hinging backwards (lean back)

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11
Q

Plantar flexion

A

Posterior extension at the ankle where the top of the foot moves down toward the ground (pointing toes)

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12
Q

Dorisiflexion

A

Anterior flexion of the ankle, where the top of the foot moves up and away from the ground (like flexing your foot)

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13
Q

Abduction

A

Body segment is moving AWAY from the midline of the body
—abduction machine - outer thighs

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14
Q

Adduction

A

Body segment is moving TOWARD the midline of the body
—adduction machine - inner thighs

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15
Q

Eversion

A

Bottom of the foot rotates outward (laterally)

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16
Q

Inversion

A

Bottom of the foot rotates inwards (medially)

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17
Q

Scapular retraction

A

Movement of the shoulder blades closer to the spine

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18
Q

Scapular protraction

A

Movement of the shoulder blade forward and away from the spine

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19
Q

Internal rotation

A

Turning of a limb or body segment toward the midline of the body

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20
Q

External rotation

A

Turning of a limb or body segment away from the midline of the body

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21
Q

Pronation

A

Tri-planar movement (eversion, dorsiflexion, abduction)

22
Q

Supination

A

Tri-planar movement (plantar flexion, inversion, adduction)

23
Q

Horizontal abduction

A

Lateral-rotational movement away from the midline of the body

24
Q

Horizontal adduction

A

Medial-rotational movement toward the midline of the body

25
Q

Flexors

A

Muscles that produce flexion of a limb or joint

26
Q

Exensors

A

Muscles that produce extension of a limb or joint

27
Q

Abductors and adductors

A

Abductors - muscles that produce abduction of a limb or joint

Adductors - produce adduction

28
Q

Pronators and supinators

A

Pronators - muscles that produce pronation of a limb or body segment

Supinators - produce supination

29
Q

Static posture

A

The starting point from which an individual moves - a pose in which the body is standing in its natural, relaxed position

30
Q

Dynamic posture

A

Positioning of the body during any movement
—occurs in everyday life and workouts

31
Q

Multiplanar

A

Occurring in more than one plane of motion
—although many gym movements incorporate multiplanar joint actions, they tend to occur predominantly in one plane of motion
—when creating workouts, instructor should incorporate exercises that challenge the body through multi-joint and multiplanar training

32
Q

Knowing the various functions of muscles allows instructors to create classes…

A

—Aimed to prevent injury
—improve flexibility
—and increase endurance and strength

33
Q

The muscle action spectrum includes three major types of activation

A
  1. Concentric activation
    —muscle is producing tension as it shortens to overcome an external resistance
    —the main movement / exercise of the muscle
  2. Isometric activation
    —when a muscle is producing tension while maintaining a constant length
    —every movement has a point of isometric activation (can be seen when the exercise is being held still)
    —tension produced by a muscle is equal to the force of an external load that is being applied and does not produce joint movement
    —a hold
  3. Eccentric activation
    —muscle is producing tension while lengthening in order to resist or control an external force
    —Ex. Lowering the arm after a biceps curl, the biceps eccentrically decelerate elbow extension - the biceps become activated in order to resists the downward force of gravity - otherwise arm would just fall without control
    —the control!! Or coming out of the main exercise
34
Q

Isolated function

A

A muscle’s primary functions

35
Q

Eccentric function

A

Action of a muscle when generating an eccentric contraction
—muscle that decelerates a movement is reducing the speed in order to maintain control and avoid injury
—imp. For safety

36
Q

Origin

A

The relatively stationary attachment site where a muscle begins
—muscles must cross at least one joint in order to create joint motion
—typically a bone is origin

37
Q

Insertion

A

The relatively mobile attachment site of a muscle’s distal end

38
Q

Tendons

A

Connective tissues that attach muscle to bone and provide an anchor for muscles to produce force

39
Q

Isolated function of major muscles: Quadriceps

A

Isolated function: concentrically accelerates knee extension

Common exercise: squat (the upward phase)

40
Q

Isolated function of major muscles: hamstrings

A

Isolated function: concentrically accelerates knee flexion

Common exercise: hamstrings curl ball

41
Q

Isolated function of major muscles: gastrocnemius

A

Isolated function: concentrically accelerates plantar flexion

Common exercise: calf raise

42
Q

Isolated function of major muscles: gluteus Maximus

A

Isolated function: concentrically accelerates hip extension and external rotation

Common exercise: lunge on the upward motion

43
Q

Isolated function of major muscles: rectus abdominis

A

Isolated function: concentrically accelerates spinal flexion, lateral flexion, and rotation

Common exercise: ball crunch

44
Q

Isolated function of major muscles: pectoralis major

A

Isolated function: concentrically accelerates shoulder flexion and horizontal adduction

Common exercise: push-up

45
Q

Isolated function of major muscles: latissimus dorsi

A

Isolated function: concentrically accelerates shoulder extension, adduction and internal rotation

Common exercise: band row

46
Q

Isolated function of major muscles: biceps

A

Isolated function: concentrically accelerates elbow flexion

Common exercise: biceps curl

47
Q

Isolated function of major muscles: triceps

A

Isolated function: concentrically accelerates elbow extension

Common exercise: triceps extension

48
Q

Simply put anatomic location terminology

A

Anterior: front

Posterior: back

Superior: above

Inferior: below

Proximal: closer

Distal: further

Medial: to the middle

Lateral: to the outside

49
Q

Primary joint motions in each plane

A

Sagittal: (Fwd and back) flexion, extension, dorsiflexion and plantar flexion

Frontal: (side to side) abduction and adduction, lateral flexion at the spine, and version and inversion of the foot

Transverse: (rotation) internal and external rotation, pronation and supination, horizontal abduction and adduction, and scapular retraction and protraction

50
Q

5 common exercise movements

A
  1. Overhead press
  2. Pulling
  3. Pushing
  4. Squatting
  5. Lunging
51
Q

Which of the following refers to the down stroke of the cycle?

A

Knee extension

AFAA - GFI (15 decks)

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