Ch 3: Understanding Human Movement

Question 1

The ability to maintain or control joint movement or position

Answer 1

Joint stability. This is achieved by ligaments, muscles, and joint capsules.

Question 2

The range of uninhibited movement around a joint or body segment

Answer 2

Joint mobility. This is achieved by the structures of the joints and the neuromuscular system.

Question 3

What are the (3) planes of movement?

Answer 3

Transverse (cuts body in superior and inferior parts), frontal (cuts body in dorsal and ventral parts), sagittal (cuts body in left and right parts)

Question 4

What movements occur in the sagittal plane?

Answer 4

Forward/backward (ab crunches, squats, lunges)

Question 5

What possible joint actions occur in the sagittal plane?

Answer 5

Flexion (elbows, shoulders, knees, hips, spine), extension (elbows, shoulders, knees, hips, spine), plantar flexion, dorsiflexion

Question 6

What movements occur in the frontal plane?

Answer 6

Sideways movements (lateral lunches, jumping jacks, star pose in yoga)

Question 7

What possible joint actions occur in the frontal plane?

Answer 7

Abduction (shoulders, hips), adduction (shoulders, hips), lateral spinal flexion, ankle eversion and inversion

Question 8

What movements occur in the transverse plane?

Answer 8

Twisting movements (bicycle crunches, seated medicine ball trunk rotations)

Question 9

What possible joint actions occur in the transverse plane?

Answer 9

Rotation, horizontal shoulder adduction and abduction

Question 10

What are the (5) primary movement patterns and an example of each?

Answer 10

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)

Question 11

What are the (3) ways balance applies to group exercise?

Answer 11

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)

Question 12

What is the difference in energy supplied from carbs vs. fats?

Answer 12

Fat provides endless supply of stored energy, carbs provide quick energy and are easy for body to break down

Question 13

When the body needs energy, it breaks down chemical bonds in stored energy (glucose from carbs and triglycerides from fats), releasing ________.

Answer 13

Adenosine triphosphate (ATP), the basic substance the body uses for energy

Question 14

Describe the 3 Zone intensity model

Answer 14

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.

Question 15

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

Answer 15

ACE IFT: Integrated Fitness Training Model

Question 16

(2) Components of Integrated Fitness Training Model (IFT)

Answer 16

Functional movement/resistance training and cardiorespiratory training

Question 17

(4) Phases of IFT

Answer 17

Function, health, fitness, performance

Question 18

Phases of functional movement/resistance training component of the IFT

Answer 18

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).

Question 19

Phases of cardio training component of IFT

Answer 19

1. Building aerobic base to improve cardio health
2. Improving fitness but introducing aerobic intervals
3. Developing anaerobic endurance training
4. Improving power by developing anaerobic power

Question 20

When the angle between any two bones decreases

Answer 20

Joint flexion (usually the result of muscle pulling on its attachments and shortening)

Question 21

When the angle between any two bones increases

Answer 21

Joint extension (usually the result of a muscle on flexion side lengthening while the opposing muscle pulls)

Question 22

Where are the anterior tibialis, gastrocnemius and soleus, and how do they move the joint?

Answer 22

Calf muscles. Anterior tibialis (ankle dorsiflexion), gastrocnemius and soleus (plantar flexion)

Question 23

Where are the rectus femoris, vastus lateralis, vastus intermedius, vastus medialis, and how do they move the joint?

Answer 23

Quad muscles (knee extension and hip flexion)

Question 24

Where are the semitendinosus, semimenbranosus, biceps femoris (long and short head), and how do they move the joint?

Answer 24

Hamstring muscles (knee flexion and hip extension)

Question 25

Where are the tensor fasciae latae, sartorius, rectus femoris, psoas major and minor, iliacus, and how do they move the joint?

Answer 25

Hip flexors (hip flexion)

Question 26

Where are the semitentinosus, semimembranosus, biceps femoris-long head, gluteus maximus; and how do they move the joint?

Answer 26

Hip extensors (hip extension)

Question 27

Where are the gluteus maximus, gluteus medius, tensor fasciae latae, iliotibial band, and how do they move the joint?

Answer 27

Hips/butt (hip abduction)

Question 28

Where are the pectineus, adductor brevis, adductor longus, gracilus, adductor magnus, and how do they move the joint?

Answer 28

Hips/butt (hip adduction)

Question 29

Where are the longissimus, spinalis, iliocostalis, and how do they move the joint?

Answer 29

Back (spinal extension)

Question 30

Where are the rectus abdominis and how do they move the joint?

Answer 30

Corset muscles (spinal flexion)

Question 31

Where are the external and internal obliques and how do they move the joint?

Answer 31

Sides of torso (rotation and lateral flexion)

Question 32

Where is the quadratus lumborum and how does it move the joint?

Answer 32

Connects pelvic bone to rib cage in back (lateral flexion)

Question 33

Where is the pectoralis major and how does it move the joint?

Answer 33

Chest (shoulder flexion, extension, adduction and horizontal adduction)

Question 34

Where are the upper trap, lower trap, middle trap, rhomboid major and minor, and how do they move the joint?

Answer 34

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)

Question 35

Where are the latissimus dorsi, middle and posterior deltoids, and how do they move the joint?

Answer 35

Lats are under delts on back. Delts: shoulder flexion, abduction, and horizontal adduction and abduction. Lats: shoulder extension, adduction, and horizontal abduction

Question 36

Where are the biceps brachii and how does it move the joint?

Answer 36

Upper arm (elbow flexion)

Question 37

Where are the triceps brachii and how does it move tht joint?

Answer 37

Upper arm (elbow extension)

Question 38

What are the (3) faulty spinal postures?

Answer 38

Lordosis (exaggerated lumbar curve), kyphosis (rounding of upper back), scoliosis (spine is S shape)