Ch 3: Understanding Human Movement Flashcards
The ability to maintain or control joint movement or position
Joint stability. This is achieved by ligaments, muscles, and joint capsules.
The range of uninhibited movement around a joint or body segment
Joint mobility. This is achieved by the structures of the joints and the neuromuscular system.
What are the (3) planes of movement?
Transverse (cuts body in superior and inferior parts), frontal (cuts body in dorsal and ventral parts), sagittal (cuts body in left and right parts)
What movements occur in the sagittal plane?
Forward/backward (ab crunches, squats, lunges)
What possible joint actions occur in the sagittal plane?
Flexion (elbows, shoulders, knees, hips, spine), extension (elbows, shoulders, knees, hips, spine), plantar flexion, dorsiflexion
What movements occur in the frontal plane?
Sideways movements (lateral lunches, jumping jacks, star pose in yoga)
What possible joint actions occur in the frontal plane?
Abduction (shoulders, hips), adduction (shoulders, hips), lateral spinal flexion, ankle eversion and inversion
What movements occur in the transverse plane?
Twisting movements (bicycle crunches, seated medicine ball trunk rotations)
What possible joint actions occur in the transverse plane?
Rotation, horizontal shoulder adduction and abduction
What are the (5) primary movement patterns and an example of each?
Bend-and-lift (squat to pick something up), single-leg (walking), upper body pushing (opening door), upper body pulling (opening car door), rotational (putting on seatbelt)
What are the (3) ways balance applies to group exercise?
Neuromuscular (being able to stand on one leg, maintaining spinal posture), training (per side and components - strength/flexibility/cardio), programming (antagonist and agonist movements equally)
What is the difference in energy supplied from carbs vs. fats?
Fat provides endless supply of stored energy, carbs provide quick energy and are easy for body to break down
When the body needs energy, it breaks down chemical bonds in stored energy (glucose from carbs and triglycerides from fats), releasing ________.
Adenosine triphosphate (ATP), the basic substance the body uses for energy
Describe the 3 Zone intensity model
Zone 1: low-moderate intensity when talking is comfortable. 1st Ventilatory Threshold (VT1) is when talking first becomes challenging. At VT2, can only talk 1-2 words at time. This is called the talk test.
Model that provides a systematic and comprehensive approach to exercise programming to facilitate behavior change while improving posture, movement, flexibility, balance, core function, cardio, muscular endurance and strength
ACE IFT: Integrated Fitness Training Model
(2) Components of Integrated Fitness Training Model (IFT)
Functional movement/resistance training and cardiorespiratory training
(4) Phases of IFT
Function, health, fitness, performance
Phases of functional movement/resistance training component of the IFT
1: Stability/mobility training (also correcting imbalances)
2. Movement training (bodyweight)
3. Load training (adding external force)
4. Performance training (through training for power, speed, agility).
Phases of cardio training component of IFT
- Building aerobic base to improve cardio health
- Improving fitness but introducing aerobic intervals
- Developing anaerobic endurance training
- Improving power by developing anaerobic power
When the angle between any two bones decreases
Joint flexion (usually the result of muscle pulling on its attachments and shortening)
When the angle between any two bones increases
Joint extension (usually the result of a muscle on flexion side lengthening while the opposing muscle pulls)
Where are the anterior tibialis, gastrocnemius and soleus, and how do they move the joint?
Calf muscles. Anterior tibialis (ankle dorsiflexion), gastrocnemius and soleus (plantar flexion)
Where are the rectus femoris, vastus lateralis, vastus intermedius, vastus medialis, and how do they move the joint?
Quad muscles (knee extension and hip flexion)
Where are the semitendinosus, semimenbranosus, biceps femoris (long and short head), and how do they move the joint?
Hamstring muscles (knee flexion and hip extension)
Where are the tensor fasciae latae, sartorius, rectus femoris, psoas major and minor, iliacus, and how do they move the joint?
Hip flexors (hip flexion)
Where are the semitentinosus, semimembranosus, biceps femoris-long head, gluteus maximus; and how do they move the joint?
Hip extensors (hip extension)
Where are the gluteus maximus, gluteus medius, tensor fasciae latae, iliotibial band, and how do they move the joint?
Hips/butt (hip abduction)
Where are the pectineus, adductor brevis, adductor longus, gracilus, adductor magnus, and how do they move the joint?
Hips/butt (hip adduction)
Where are the longissimus, spinalis, iliocostalis, and how do they move the joint?
Back (spinal extension)
Where are the rectus abdominis and how do they move the joint?
Corset muscles (spinal flexion)
Where are the external and internal obliques and how do they move the joint?
Sides of torso (rotation and lateral flexion)
Where is the quadratus lumborum and how does it move the joint?
Connects pelvic bone to rib cage in back (lateral flexion)
Where is the pectoralis major and how does it move the joint?
Chest (shoulder flexion, extension, adduction and horizontal adduction)
Where are the upper trap, lower trap, middle trap, rhomboid major and minor, and how do they move the joint?
Upper back. Rhomboids are under trap, connecting scapula to spine. Upper trap: elevation of scapula, middle trap: adduction of scapula, lower trap; depression of scapula, rhomboids (adduction of scapula)
Where are the latissimus dorsi, middle and posterior deltoids, and how do they move the joint?
Lats are under delts on back. Delts: shoulder flexion, abduction, and horizontal adduction and abduction. Lats: shoulder extension, adduction, and horizontal abduction
Where are the biceps brachii and how does it move the joint?
Upper arm (elbow flexion)
Where are the triceps brachii and how does it move tht joint?
Upper arm (elbow extension)
What are the (3) faulty spinal postures?
Lordosis (exaggerated lumbar curve), kyphosis (rounding of upper back), scoliosis (spine is S shape)
