Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

ACE > Chapter 3: Foundations of Movement & Healthy Eating > Flashcards

Chapter 3: Foundations of Movement & Healthy Eating Flashcards

1
Q

Closed Chain Movement

A

the end of the chain farthest away from the body is fixed

ex. squat, push up, pull up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

open chain movement

A

end of the chain farthest away from the body is free to move and not fixed

ex. hamstring curl, bench press, bicep curl, shoulder press

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Sagittal plane

A
  • separates the body into right and left halves. Forward and backward movements

ex. squat, lunge, crunch , bicep curl

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Flexion

A

decreasing the angle between two bones

(sagital plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

extension

A

increasing the angle between two bones

(sagital plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

plantar flexion

A

moving the sole of the foot downward

(sagital plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Dorsiflexion

A

moving the top of the foot toward the shin

(sagital plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

frontal plane

A

separates the body into anterior and posterior halves, lateral movements

ex. jumping jack, lateral lunge, lateral raise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Abduction

A

Motion away from the midline of the body

(frontal plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Adduction

A

Motion toward the midline of the body

(frontal plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Lateral Flexion

A

Bending of the neck or trunk to the left or right side

(frontal plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Elevation

A

Moving to a superior position

(frontal plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Depression

A

Moving to an inferior position

(frontal plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Inversion

A

lifting the medial border of the foot

(frontal plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Eversion

A

lifting the lateral board of the foot

(frontal plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Transverse Plane

A

Divides the body into upper and lower parts, rotational or twisting movements

ex. supine bicycle crunch, cross punch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Rotation

A

Inward or outward turning about the vertical axis of a bone

(transverse plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Pronation

A

rotating the hand and wrist medially (palm down)

(transverse plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Supination

A

Rotating the hand and wrist laterally (palm up)

(transverse plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Horizontal flexion

A

from a 90-degree horizontally abducted shoulder or hip position, the humerus or femur, respectively is flexed in toward the midline of the body

(transverse plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Horizontal extension

A

from a 90-degree flexed shoulder or hip position, the humerus or femur, respectively, is extended out away from the midline of the body

(transverse plane)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Multiplanar

A

Combined movements that occur in multiple planes of motion. Think of combining two or more movements described above to create one, integrated whole movement

ex. lunge with trunk rotation, squat with lateral raise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Circumduction

A

cone shaped movements combining flexion, extension, and adduction in sequential order

(multiplanar)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

opposition

A

thumb movement unique to humans and primates

(multiplanar)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Pronation

A

combined eversion, abduction, and dorsiflexion

(multiplanar)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

supination

A

combined inversion, adduction, and plantar flexion

(multiplanar)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Five Primary Movement Patterns:

A

bend and lift, single leg, push, pull, rotation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Muscles that act at foot/ankle: Anterior tibialis

A

dorsiflexion at ankle, inversion at foot

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Muscles that act at foot/ankle: peroneus longus

A

plantar flexion at ankle, eversion at foot

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Muscles that act at foot/ankle: peroneus brevis

A

plantar flexion at ankle, eversion at foot

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Muscles that act at foot/ankle: gastrocnemius

A

plantar flexion at ankle, flexion at knee

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Muscles that act at foot/ankle: soleus

A

plantar flexion at ankle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Muscles that act at foot/ankle: posterior tibialis

A

plantar flexion at ankle, inversion of foot

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Muscles that act at foot/ankle: extensor hallucis longus

A

dorsiflexion and inversion of the foot, extension of the great toe

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Muscles that act at foot/ankle: extensor digitorum longus

A

dorsiflexion and eversion of foot, extension of toes 2 through 5

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Muscles that act at foot/ankle: peroneus tertius

A

dorsiflexion and eversion of the foot

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Muscles that act at foot/ankle: plantaris

A

flexion of the knee, plantar flexion of the ankle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

Muscles that act at foot/ankle: flexor hallucis longus

A

flexion of the great toe, plantar flexion of the ankle, inversion of the foot

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Muscles that act at foot/ankle: flexor digitorum longus

A

flexion of toes 2 through 5, plantar flexion of the ankle, inversion of the foot.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

Muscles that act at knee: rectus femoris

A

extension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

Muscles that act at knee: vastus lateralis, intermedius, and medialis

A

extension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

Muscles that act at knee: biceps femoris

A

flexion and external rotation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

Muscles that act at knee: semitendinosus

A

flexion and internal rotation

44
Q

Muscles that act at knee: semimembranosus

A

flexion and internal rotation

45
Q

Muscles that act at knee: gracilis

A

flexion

46
Q

Muscles that act at knee: sartorius

A

flexion and external rotation of the hip; flexion of the knee

47
Q

Muscles that act at knee: popliteus

A

knee flexion, internal rotation of the lower leg to “unlock the knee”

48
Q

Muscles that act at hip: lliopsoas: lliacus and psoas major and minor

A

flexion and external rotation

49
Q

Muscles that act at hip: rectus femoris

A

flexion

50
Q

Muscles that act at hip: gluteus maximus

A

extension and external rotation; superior fibers; abduction

51
Q

Muscles that act at hip: biceps femoris

A

extension, abduction, and slight external rotation

52
Q

Muscles that act at hip: Semitendinosus

A

extension, adduction, and slight internal rotation

53
Q

Muscles that act at hip: Semimembranosus

A

extension, adduction, and slight internal rotation

54
Q

Muscles that act at hip: gluteus medius and minimus

A

all fibers: abduction
Anterior fibers: internal rotation
posterior fibers: external rotation

55
Q

Muscles that act at hip: Adductor magnus

A

adduction

56
Q

Muscles that act at hip: adductor brevis and longus

A

adduction

57
Q

Muscles that act at hip: tensor fasciae latae

A

flexion, abduction, and internal rotation

58
Q

Muscles that act at hip: sartorius

A

flexion and external rotation of the hip, flexion of the knee

59
Q

Muscles that act at hip: Pectineus

A

flexion, abudction, and external rotation

60
Q

Muscles that act at hip: Six Deep external rotators

A

Piriformis, obturator intemus, obturator externus, superior gemellus, inferior gemellus, and guadratus femoris

external rotation

61
Q

Muscles that act at hip: Gracilis

A

adduction

62
Q

Muscles that act at spine: rectus abdominis

A

flexion and lateral flexion of the trunk

63
Q

Muscles that act at spine: external oblique

A

contralateral rotation, lateral flexion, and forward flexion

64
Q

Muscles that act at spine: internal oblique

A

ipsilateral rotation, lateral flexion, and forward flexion

65
Q

Muscles that act at spine: transverse abdominis

A

compresses abdomen

66
Q

Muscles that act at spine: erector spinae

A

extension and lateral flexion

67
Q

Muscles that act at spine: multifidi

A

contributes to spinal stability during trunk extension, rotation, and side bending

68
Q

Muscles that act at shoulder: trapezius

A

upper: upward rotation and elevation of scapula
middle: upward rotation and adduction of scapula
lower: depression of scapula

69
Q

Muscles that act at shoulder: levator scapulae

A

elevation of scapula

70
Q

Muscles that act at shoulder: rhomboid major and minor

A

adduction, downward rotation, and elevation of scapula

71
Q

Muscles that act at shoulder: pectoralis minor

A

stabilization, depression, downward rotation, and abduction of scapula

72
Q

Muscles that act at shoulder: serratus anterior

A

stabilization, abduction, and upward rotation of scapula

73
Q

Muscles that act at shoulder: pectoralis major

A

flexion, extension, adduction, internal rotation, and horizontal adduction

74
Q

Muscles that act at shoulder: deltoid

A

entire muscle: abduction
Anterior fibers: flexion, internal rotation, and horizontal adduction
Posterior fibers: external rotation and horizontal abduction

75
Q

Muscles that act at shoulder: latissimus dorsi

A

extension, adduction, horizontal abduction, and internal rotation

76
Q

Muscles that act at shoulder: rotator cuff

A

infraspinatus and teres minor: external rotation
subscapularis: interal rotation
supraspinatus: abduction
all contribute to the stability of the head

77
Q

Muscles that act at shoulder: teres major

A

extension, adduction, and internal rotation

78
Q

Muscles that act at elbow and radioulnar joints: biceps brachii

A

flexion at elbow; supination at forearm

79
Q

Muscles that act at elbow and radioulnar joints: brachialis

A

flexion at elbow

80
Q

Muscles that act at elbow and radioulnar joints: brachioradialis

A

flexion at elbow; supination at forearm

81
Q

Muscles that act at elbow and radioulnar joints: triceps brachii

A

extension at elbow; arm extension

82
Q

Muscles that act at elbow and radioulnar joints: pronator teres

A

flexion at elbow and pronationa t forearm

83
Q

Muscles that act at elbow and radioulnar joints: pronator quadratus

A

pronation at forearm

84
Q

Muscles that act at elbow and radioulnar joints: supinator

A

supination at forearm

85
Q

Muscles that act at wrist: flexor carpi radialis

A

flexion

86
Q

Muscles that act at wrist: flexor carpi ulnaris

A

flexion

87
Q

Muscles that act at wrist: extensor carpi radialis longus

A

extension

88
Q

Muscles that act at wrist: extensor carpi ulnaris

A

extension

89
Q

Muscles that act at wrist: palmaris longus

A

flexion

90
Q

Muscle Imbalances Associated with Lordosis Posture

A

Shortened: hip flexors, lumbar extensors
Lengthened: hip extensors, external obliques, rectus abdominis

91
Q

Muscle Imbalances Associated with Flat Back Posture

A

Shortened: rectus abdominis, upper back extensors, neck extensors, ankle plantar flexors
Lengthened: lliacus/psoas major, internal obliques, lumbar extensors, neck flexors

92
Q

Muscle Imbalances Associates with Kyphosis Posture

A

Shortened: anterior chest/shoulders, latissiumus dorsi, neck extensors
Lengthened: upper back extensors, scapular stabilizers, neck flexors

93
Q

Muscle Imbalances Associated with Sway-Back Posture

A

Shortened: hamstrings, upper fibers of internal obliques, lumbar extensors, neck extensors
Lengthened: lliacus/psoas major, rectus femoris, external oblique, upper back extensors, neck flexors

94
Q

Pelvic Tilt: rotation

A

Anterior tilt: ASIS tilts downward and forward
Posterior tilt: ASIS tilts upward and backward

95
Q

Pelvic Tilt: Muscles suspected to be tight

A

Anterior Tilt: hip flexors, erector spinae
Posterior Tilt: Rectus abdominis, hamstrings

96
Q

Pelvic Tilt: Muscles suspected to be lengthened

A

Anterior tilt: hamstrings, rectus abdominis
Posterior tilt: hip flexors, erector spinae

97
Q

Pelvic Tilt: Plane of view

A

sagittal

98
Q

Scoliosis: Correctible Factors

A

Repetitive movements, awkward positions and movements, side dominance, lack of joint stability, lack of joint mobility, imbalanced muscular training

99
Q

Scoliosis: non-correctable factors

A

congenital conditions, some pathologies, structural deviations, certain types of trauma

100
Q

Components of a healthy eating pattern

A

Vegetables of all types
Fruits
Grains- at least half of which are whole grains
Dairy- fat free/low fat
Protein
Oils

101
Q

Foods To Reduce: Sodium

A

Limit to <2,300 mg per day

102
Q

Foods To Reduce: Saturated fatty acids

A

<10% of calories per day

103
Q

Foods To Reduce: Trans Fat

A

as low as possible

104
Q

Foods To Reduce: Added sugars

A

<10% of total intake

105
Q

Foods To Reduce: Refined Grains

A

limit consumption

ACE (14 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions