Chapter 3: Foundations of Movement & Healthy Eating Flashcards
Closed Chain Movement
need
the end of the chain farthest away from the body is fixed
ex. squat, push up, pull up
open chain movement
need to know
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
Sagittal plane
need
- separates the body into right and left halves. Forward and backward movements
ex. squat, lunge, crunch , bicep curl
Flexion
decreasing the angle between two bones
(sagital plane)
extension
need
increasing the angle between two bones
(sagital plane)
plantar flexion
need
moving the sole of the foot downward
(sagital plane)
Dorsiflexion
need
moving the top of the foot toward the shin
(sagital plane)
frontal plane
separates the body into anterior and posterior halves, lateral movements
ex. jumping jack, lateral lunge, lateral raise
Abduction
need
Motion away from the midline of the body
(frontal plane)
Adduction
need
Motion toward the midline of the body
(frontal plane)
Lateral Flexion
need
Bending of the neck or trunk to the left or right side
(frontal plane)
Elevation
need
Moving to a superior position
(frontal plane)
Depression
Moving to an inferior position
(frontal plane)
Inversion
lifting the medial border of the foot
(frontal plane)
Eversion
need
lifting the lateral board of the foot
(frontal plane)
Transverse Plane
Divides the body into upper and lower parts, rotational or twisting movements
ex. supine bicycle crunch, cross punch
Rotation
need
Inward or outward turning about the vertical axis of a bone
(transverse plane)
Pronation
need
rotating the hand and wrist medially (palm down)
(transverse plane)
Supination
need to know
Rotating the hand and wrist laterally (palm up)
(transverse plane)
Horizontal flexion
need to know
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)
Horizontal extension
need to know
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)
Multiplanar
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
Circumduction
need
cone shaped movements combining flexion, extension, and adduction in sequential order
(multiplanar)
opposition
need
thumb movement unique to humans and primates
(multiplanar)
Pronation (multiplanar)
need
combined eversion, abduction, and dorsiflexion
(multiplanar)
supination (multiplanar)
need to know
combined inversion, adduction, and plantar flexion
(multiplanar)
Five Primary Movement Patterns:
need
bend and lift, single leg, push, pull, rotation
Pelvic Tilt: Plane of view
need to know
sagittal
Foods To Reduce: Sodium
need to know
Limit to <2,300 mg per day
Foods To Reduce: Saturated fatty acids
need to know
<10% of calories per day
Foods To Reduce: Trans Fat
need to know
as low as possible
Foods To Reduce: Added sugars
need to know
<10% of total intake
Foods To Reduce: Refined Grains
need to know
limit consumption
