Chapter 2 - Foundations of Exercise Flashcards
Biomechanics
Study of how forces affect a living body.
Kinesiology
Study of Human movement
Kinetic Chain
The coordination of actions of the nervous, muscular, and skeletal systems to create movement. Also called the Human Movement System.
Anatomic position
Reference posture where body stands upright, arms are beside the trunk, palms & head face forward.
Anatomic Locations
- Superior: closer to head or above a landmark
- Inferior: toward the bottom part of the body or closer to the feet
- Proximal: closer to center of the body
- Distal: farther from the center of the body
- Medial toward the midline of the body
- Lateral: farther from the midline of the body
- Contralateral: on the opposite side of the body
- Ipsilateral: on the same side of the body
Midline
imaginary vertical line that divides the body into 2 halves.
Saggital Plane of Motion
- Divides body into right and left halves.
- Saggital plane moves are forward and back
- cycling, walking, squatting, etc.
- flexion & extension
Frontal Plane of Motion
- Splits body into front and back halves.
- Frontal plane moves are from side to side
- jumping jacks, warrior II pose, side lunges
- abduction, adduction, lateral flexion, eversion, inversion
Transverse Plane of Motion
- Divides body into top and bottom halves
- movements are parallel to an imaginary line between top and bottom halves of body
- round house kicks, lunges w/ rotation, triangle pose in yoga, bicycle crunches
- pronation, supination, internal & external rotations, horizontal abduction & adduction
Flexion
bending at joint where the relative angle between two bones decreases.
Extension
Joint movement where the relative angle between two adjoining segments increases.
Dorsiflexion
Anterior (or towards front or top) flexion of the ankle. Top of the foot moves up & away from the ground.
Plantar Flexion
Posterior (towards the the back side) extension of the ankle.
- Top of foot moves down toward the ground
- pointing toes.
Joint Actions in the Sagittal Plane
- flexion
- extension
- dorsiflexion
- plantar flexion
- happens in both anterior (towards the top or front) and posterior (towards the back) positions
Abduction
A part of the body moves way from the midline of the body
Adduction
A part of the body moving towards the midline of the body
-think of “adding to the body”
Eversion
bottom of the foot rotates outward (laterally)
Inversion
Bottom of foot rotates inward (medially)
Frontal Plane Motions
Abduction, adduction, lateral flexion of the spine, inversion and eversion
Scapular retraction
Shoulder blades moves closer the spine
Scapular Protraction
shoulders blades move forward & away from spine
Pronation
movement happening in all three planes of motion
-examples include eversion, dorsiflexion, abduction
Supination
movement using all three planes of motion - can involve plantar flexion, inversion, adduction
Internal Rotation
turning of a limb or body part toward the midline of the body
External Rotation
Turning a limb or body part away from the midline of the body
Horizontal Abduction
medial-rotational movement away from the midline of the body
Horizontal Adduction
medial rotational movements towards the midline of the body
-think of “adding to” the body to remember “add”uction
Transverse Plan Motions of the Body
- Internal & external rotations
- pronation & supination
- horizontal abduction & adduction
- scapular retraction & protraction
Flexors
Muscles that produce flexion (or shortening the angle between bones) of a limb or joint
Extensors
muscles that produce extension (or lengthening the angle) of a limb or joint
Static Posture
- the starting point from which a person moves
- body is standing in its natural, relaxed position
Dynamic Posture
Positioning of the body during any movement
Common Exercise Movements
- Overhead Press
- Pulling
- Pushing
- Squatting
- Lunging
Multi-joint exercises (single plain) vs. multi-joint/ multi-planar exercises
- Lunge —- > lunge w/ rotation
- squat —- > squat to rotational lift
- push up —- > push up with rotation
- Row —- > row with trunk rotation
Exercise Naming Conventions
- Plane of Motion
- Body Position
- Type of Modality used (equipment)
- joint action
- primary muscle targeted
Supine
body position where one is laying on the back
Prone
body position where one is laying face down
Muscle Action Spectrum
muscles producing a variety of actions. The spectrum includes Concentric, Isometric and Eccentric muscle activations
Concentric Activation
a muscle is producing tension as it shortens in length (to overcome external resistance)
Isometric Activation
a muscles produces tension while maintaining a constant length.
Eccentric Activation
a muscle produces tension while lengthening to resist or control an external force.
Isolated Function
a muscles’s primary concentric functions (see table 2.8, pg. 29)
Eccentric Function
the action of a muscle when it’s performing an eccentric activation
Origin (muscle)
a relatively stationary point on one end of a body segment (such as bone) where a muscle begins.
Insertion (muscle)
Opposite from an origin, a relatively mobile attachment site of a muscle’s distal end.
