Chapter 3 Flashcards
GFI should be prepared to respond to participants questions about nutrition while staying within their ____________.
Scope of Practice
What is the best way to functionally train the body?
To train the body the same way it moves. You can do this through favoring integration over isolation - which means training movements not solely muscles.
Provide an example of how you can train the body the same way it moves?
By favoring integration over isolation. Doing training movements instead of just moving solely muscles.
the result of muscle force where actions at one body segment affect successive body segments along the kinetic train.
Movement
the result of muscle force where actions at one body segment affect successive body segments along the __________.
Kinetic Train
The ability of an individual to move efficiently requires that their body maintains appropriate levels of ____ and__________ both of which are achieved by the structures of the joints (muscles, ligaments, and joint capsules) and the neuromuscular system.
Stability and mobility
Explain the difference between Joint Mobility and Join Stability.
Joint Mobility - The range of unahibiibted movement around a joint or body section
Joint Stability - the ability to maintain or control join movement or position
The foot is unique. Its level of stability varies during the _______.
Gait Cycle
g
______ is measured from heel-strike to heel-strike
one gait cycle
Enter Picture of Mobility + Stability of the Kinetic Chain (pg 60)
As a foot transitions from heel strike to accepting body weight (Gait Cycle), it moves into ______ and forfeits some stability in exchange for increased mobility to help absorb the impact forces.
As the foot prepares to push off, the ankle moves back it moves into ________ becoming more rigid and stable again to increase force transfer into motion.
1 - Pronation
2 - Supination
Within the Kinetic Chain Principle, exercises may be described as either _____ or ____.
open kinetic chain exercises or closed kinetic chain exercises
What happens in a Closed Chain Kinetic Exercise?
The end of the chain farthest from the body is fixed. For example, during a squat where the feet are fixed on the ground and the rest of the chain (ie: ankles, knees, and hips) moves.
Provide some examples of closed chain exercises.
1 - Squat
2 - Push Ups
3 - Pull Ups
4 - Deadlifts
5 - Lunges
6 - Powercleans
7 - Leg Presses
The following are all examples of what kind of chain exercises? (Closed or Open)
1 - Squat
2 - Push Ups
3 - Pull Ups
4 - Deadlifts
5 - Lunges
6 - Powercleans
7 - Leg Presses
Closed
What happens in a closed chain kinetic movement?
The end of the chain farthest from the body is free to move and not fixed on a surface.
Provide some examples of open chained movements
1 - Benchpress
2 - Hamstring curls
3 - Bicep Curls
4 - Shoulder Press
If you are performing an upper-body exercise during which the hands are not fixed, this is called a _______________ chain exercise.
Open
If your feet are fixed to a surface during a lower body movement, this is called a ______ chain exercise.
Closed
During closed chain exercise, a force is applied to a _________ and the body moves instead of a weight or piece of equipment.
During an open chain exercise, the part of the limb farthest from the body free to move. What happens to the weight or piece of equipment?
1- Surface
2 - It is also moving
Closed Chain exercises tend to emphasize _______________.
This helps stabilize the joints.
Open chain exercises tend to involve more ________ at the joints.
1 - Compression of Joints
2 - Shearing Forces
Forces that work in opposite direction causing slippage
Shearing Forces
Which exercises (Kinetic or Closed) leads to better neuromuscular coordination and overall stability of the joint? And why?
Closed Chain Kinetic Exercise
B/c these exercises involve more muscles and joints than open chain exercises
Human movement can be described as taking place in one of the three planes of motion. List them.
1 = Sagittal
2 = Frontal
3 - Transverse
While movements and positions can sometimes be multiplanar, why is it critical for a GFI to understand each plane individually?
Understanding each is critical to designing effective exercise classes, teaching movement, recognizing safe and effective movement patterns.
Enter Anatomical Position and Planes of Motion Image pg 61
List the 4 movements in the Sagittal Plane.
1 - Flexion - decreasing the angle between two bones
2 - Extension - increasing the angle between two bones
3 - Plantar Flexion - Moving the sole of the foot downward
4 - Dorsiflexion - moving the top of the foot toward the shin
Which ‘movement plane’ can best be described as follows:
1 - Separates the body into right and left halves
2 - Separates the body into anterior and posterior halves
3 - Separates the body into upper and lower parts
1 - Sagittal
2 - Frontal
3 - Transverse
Which ‘movement plane’ can best be described as follows:
1 - Forward and backward movements
2 - Lateral Movements
3 - Rotational or Twisting Movements
1 - Sagittal
2 - Frontal
3 - Transverse
Which movement plane can be thought of as the following…
Think of standing in a doorway and moving away from the frame forward and backwards.
Sagittal because it’s forwards and backwards movements.
Which movement plane can be thought of as the following:
Think of moving sideways between two planes of glass while not touching them.
Frontal because lateral movements
Which movement plane can be thought of as the following:
Think of rotating the rib age in one direction while the pelvis moves in the opposite direction.
Transverse because rotational or twisting movements
These exercise examples belong to which Movement Plane?
1 - Squat
2 - Lunge
3 - Crunch
4 - Bicep Curl
5 - Mambo
6 - Basic Step
7 - Front Kick
8 - Chair Pose Yoga
Sagittal Plane
These exercise examples belong to which ‘Movement Plane’
1 - Jumping Jack
2 - Lateral Lunge
3 - Lateral Raise
4 - Side Step
5 - Side Kick
6 - Over the top Step
Frontal
These exercises belong to which Movement Plane?
1 - Supine
2 - Bicycle Crunch
3 - Medicine Ball Trunk Rotation
4 - Cross Punch
Transverse
List the 7 movements in the Frontal Plane.
1 - Abduction - motion away from the midlirane of the body (or body segment)
2 - Adduction - motion toward the midline of the body (or body segment)
3 - Lateral Flexion - bending of the neck or trunk to the left or right side
4 - Elevation - moving to a superior position (Scapula)
5 - Depression - moving to an inferior position (scapula)
6 - Inversion - Lifting the medial border of the foot (subtalar joint)
7 - Eversion - lifting the lateral border of the foot (subtalar joint)
List the 5 movements in the Transverse Plane
1 - Rotation - inward or outward turning about the vertical axis of a bone
2 - Pronation (hand) - rotating the hand and wrist medially (palm down)
3 - Supination (hand) - rotating the hand and wrist laterally (palm up)
4 - Horizontal Flexion (abduction) - from a 90 degree horizontally abducted shoulder or hip position the humerus or femur, respectively is flexed (adducted) in towards th emidline of the body
5 - Horizontal Extension (abduction) - from a 90 degree (horizontally) flexed shoulder or hip position, the humerus or femur, respectively is extended (abducted) out away fro the midline of the body
Combined movements that occur in multiple planes of motion
Multiplanar
Which movement plane can be thought of as the following:
Think of combining two or more movements to create one integrated whole movement
Multiplanar
These exercises belong to which Movement Plane?
1 - Lunge with Trunk Rotation
2 - Squat with Lateral Raise
3 - Step Touch with a Front Raise
4 - Triangle Pose
Multiplanar
List the 4 movements in Muliplanar movements:
Circumduction - cone shaped movements combining flexion, extension, adduction in sequented order
Opposition- thumb movement unique to humans and primates
Pronation- combined eversions, abductions and dorsiflexion (weight on the medial border of the foot and raising the lateral edge of the foot)
Supination (foot)- combined inversion, adduction, and plantar flexion (weight on lateral border of foot and raising medical edge of foot)
In addition to understanding movement in terms of planes of motion, it is beneficial to think of exercises in terms of their application to
Activities of daily Living (ADL)
Activities of Daily Living can be broken down and described as the following 5 movements:
1 - Bend and Lift (raising and lowering movements)
2 - Single Leg Movements (walking lunging or climbing stairs)
3 - Pushing Movements (pushing open a door, putting something away on a tall bookshelf, or propping oneself up from a side lying position)
Pulling Movements (
4 - Rotational Movement - turning to throw something away behind you or reaching across the body to buckle a seatbelt
GFIS should incorporate a variety of exercises from each plane of motion into classes in order to help participants effectively train these impt movements in order to enhance how they both both _____ and _______.
inside and outside the group fitness envrionment
Enter ADL Graphic
Why is it helpful for a GFI to become familar with the names of major bones of the body?
A GFI can reference them when providing verbal anatomical and alignment cues (more in chap 8) . Using the right names makes you look more knowledgeable and also helps educate participants about their body.
During verbal instruction, GIFs should seek to use a variety of cues - not just one style. IE: Don’t just do anatomical cues.
In regards to the muscular system, what should a GFI know?
where a muscle is located and what function it serves
What is the name when the angle between any two bones decreases?
Joint Flexion
1)What is Joint Flexion?
2) When does Joint Flexion typically occur?
1 - Joint flexion is when the angle between any two bones decrease.
2 - Typically occurs as a result of a muscle pulling on its attachments and shortening
1 - What is Joint Extension?
2 - When does Joint Extension typically occur?
1 - Joint extension is when the angle between the joints increases
2 - Usually the result of the muscle on the fixed side of the joint lengthening while the opposing muscle on the other side of the joint pulls and shortens.
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What does the prefix ‘hyper; mean?
excessive.
IE: Hyperflexion occures when a limb or part of the body is flexed beyond the normal range of motion (ROM)
What does ROM stand for?
Range of Motion
_________ occurs when a limb or part of the body is flexed beyond the normal range of motion (ROM)
Hyperflexion
_________ occurs when there is movement at a joint into a position beyond the joints normal range of extension in the anatomical position.
Hyperextension
Two important concepts of Hyperextension happen commonly where?
Elbows and Knees.
1- Elbows - Indoor cycle - many participants hyperextend their elbows as they prop themselves up on the handlebars producing tension and instability throughout the core.
2 - Knees - In muscular training, many participants hyperextend their knees when they return to the top position of a squat.
The position of the body in space or the orientation of the body to the environment in reaction to the force of gravity.
A position that maintains balance with maximum stability, minimal anatomicals and minimal energy consumption
Posture
During physical activity, the body experiences movement changes that trigger a set of interactions among which 5 Systems? These 5 systems work together to control and maintain posture.
1 - Musculoskeletal system
2 - Visual System
3 - Vestibular System
4 - Integumentary System
5 - Central Nervous System
What is the role of the following 5 Systems:
1 - Musculoskeletal system
2 - Visual System
3 - Vestibular System
4 - Integumentary System
5 - Central Nervous System
protect the supporting structures of the body in a state of musculoskeletal balance.
The muscle that works in opposition to the contraction of the agonist or prime mover.
This muscle is responsible for the observed movement.
Antagonist
