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NASM Essentials of Personal Fitness Training > Chapter 5 - Human Movement Science > Flashcards

Chapter 5 - Human Movement Science Flashcards

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1
Q

Movement

A

Represents the integrated functioning of the 3 main systems within the body

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2
Q

Biomechanics Definition

A

The study of applying laws of mechanics and physics to determine how forces affect human movement

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3
Q

Superior

A

Positioned above a point of reference

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4
Q

Inferior

A

Positioned below a point of reference

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5
Q

Proximal

A

Positioned nearest the center of the body, or point of reference

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6
Q

Distal

A

Positioned farthest from the center of the body, or point of reference

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7
Q

Anterior (Ventral)

A

On the front of the body

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8
Q

Posterior (Dorsal)

A

On the back of the body

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9
Q

Medial

A

Positioned near the midline of the body

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10
Q

Lateral

A

Positioned toward the outside of the body

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11
Q

Contralateral

A

Positioned on the opposite side of the body

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12
Q

Contralateral EX

A

Right foot is contralateral to left hand

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13
Q

Ipsilateral

A

Positioned on the same side of the body

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14
Q

Ipsilateral EX

A

Right foot is ipsilateral to right hand

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15
Q

3 Planes of Motion

A

Sagittal, Frontal, Transverse

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16
Q

Motions in Those Planes

A

No motion occurs strictly in one plane of motion

-Joint Motion

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17
Q

Joint Motion

A

Movement in a plane occurs on an axis running perpendicular to that plane

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18
Q

Sagittal Plane Division

A

Divides body into left and right halves

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19
Q

Sagittal Plane Motion Axis

A

Sagittal plane occurs around a coronal axis

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20
Q

Movements in Sagittal Plane

A

Flexion and Extension

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21
Q

Flexion

A

Decreasing joint angle

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22
Q

Extension

A

Increasing joint angle

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23
Q

Hyperextension

A

Extension of a joint beyond the normal limit or range of motion

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24
Q

Dorsiflexion

A

Point toe up (Flexion)

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25
Q

Plantar Flexion

A

Point toe down (Extension)

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26
Q

Knee Flexion

A

Bring heel to butt

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27
Q

Knee Extension

A

Moving heel away from butt at the knee

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28
Q

Hip Flexion

A

High Knee and bend forward at trunk as if touching toes

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29
Q

Hip Extension

A

Knee straight, push heel back

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30
Q

Spinal Flexion

A

Arch back forward

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31
Q

Spinal Extension

A

Push chest forward, lean back

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32
Q

Elbow Flexion

A

Bicep curl

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33
Q

Elbow Extension

A

Tricep pushdown

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34
Q

Shoulder Flexion

A

Raise arm up straight in front of body in sagittal plane

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35
Q

Shoulder Extension

A

Arm goes back straight behind body

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36
Q

Cervical Flexion

A

Bow head straight down

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37
Q

Cervical Extension

A

Look straight up toward sky

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38
Q

(7) EXS of Sagittal Plane Movements

A
  • Bicep Curls
  • Tricep pushdowns
  • Squat
  • Front Lunge
  • Calf Raise
  • Walking
  • Running
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39
Q

Frontal Plane Division

A

Divides body to create front and back halves

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40
Q

Frontal Plane Motion Axis

A

Frontal plane motion occurs around an anterior-posterior axis

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41
Q

Frontal Plane Movements (3)

A
  • Abduction and adduction in the limbs
  • Lateral flexion of the spine
  • Eversion and inversion of foot and ankle
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42
Q

Abduction Definition

A

A movement away from the midline of the body in the frontal plane

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43
Q

Adduction Definition

A

A movement toward the midline of the body

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44
Q

Lateral Flexion

A

The bending of the spine from side to side

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45
Q

Eversion

A

Bottom of foot points out

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46
Q

Inversion

A

Bottom of foot points in

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47
Q

Hip Abduction

A

Laterally lift leg away from body

48
Q

Hip Adduction

A

Laterally bring leg into body

49
Q

Shoulder Abduction

A

Laterally raise arm above head

50
Q

Shoulder Adduction

A

Laterally bringing arm into body

51
Q

Cervical Lateral Flexion

A

Side to side bending of head

52
Q

(3) EXS of Frontal Plane Movements

A
  • Side lateral raises
  • Side lunges
  • Side shuffling
53
Q

Transverse Plane Division

A

Divides body to create upper and lower halves

54
Q

Transverse Plane Motion Axis

A

Transverse plane motion occurs around a longitudinal or vertical axis

55
Q

Transverse Plane Movements (4)

A
  • Internal and external rotation for the limbs
  • Right and left rotation for the head and trunk
  • Horizontal abduction and adduction of the limbs
  • Radioulnar pronation and supination
56
Q

Internal Rotation

A

Rotation of a joint toward the middle of the body

57
Q

External Rotation

A

Rotation of a joint away from the middle of the body

58
Q

Horizontal Abduction

A

Movement of the arm or thigh in the transverse plan from an anterior position to lateral position

59
Q

Horizontal Adduction

A

Movement of the arm or thigh in the transverse plane from a lateral position to an anterior position

60
Q

Hip External Rotation

A

Turn toes outward (abduction)

61
Q

Hip Internal Rotation

A

Turn toes inward (adduction)

62
Q

Radioulnar Supination

A

Palms facing up/forwards

63
Q

Radioulnar Pronation

A

Palms facing down/backwards

64
Q

Shoulder External Rotation

A

90 degree angle at elbow, turn forearm out to open chest

65
Q

Shoulder Internal Rotation

A

Bring forearm into body

66
Q

Shoulder Horizontal Abduction

A

Move arms in transverse plan from an anterior position to a lateral position

67
Q

Shoulder Horizontal Adduction

A

Move arms in transverse plan from a lateral position to an anterior position

68
Q

Spinal Rotation

A

Rotate spine along transverse plane

69
Q

Cervical Rotation

A

Look left or right

70
Q

Scapular Motions

A

Motions of the shoulder blades

  • Retraction
  • Protraction
  • Elevation
  • Depression
71
Q

Scapular Retraction

A

Shoulder blades come together, move toward midline

72
Q

Scapular Protraction

A

Shoulder blades move further away from each, away from midline

73
Q

Scapular Elevation

A

Shoulder blades move up towards ears

74
Q

Scapular Depression

A

Shoulder blades move downwards

75
Q

3 Types of Muscle Actions

A
  • Isotonic (Eccentric and Concentric)
  • Isometric
  • Isokinetic
76
Q

Isotonic

A

Force is produced, muscle tension is developed, and movement occurs through a given range of motion
-concentric and eccentric

77
Q

Eccentric Muscle Action

A

Occurs when a muscle develops tension while lengthening

  • Decelerates or reduces force
  • Moves in same direction as resistant or force
  • Known as a negative
78
Q

Concentric Muscle Action

A

Occurs when a muscle is exerting force greater than the resistance force; resulting in shortening of the muscle
-Synonymous with acceleration

79
Q

Isometric Muscle Action

A

Occurs when the contractile force is equal to the resistive force, leading to no visible change in the muscle length

  • Can be observed when an individual pauses during a resistance training exercise
  • Used to dynamically stabilize the body
80
Q

Isokinetic Muscle Action

A

Occurs when a muscle shortens at a constant speed over the full range of motion
-Requires expensive and sophisticated equipment

81
Q

Force Definition

A

An influence applied by one object to another which results in acceleration or deceleration of the second object
-Characterized by magnitude (how much) and direction

82
Q

HMS and Muscular Force

A

The HMS is designed to manipulate variable forces from a multitude of directions to effectively produce movement

83
Q

Length-Tension Relationships

A

Refers to the resting length of a muscle and the tension the muscle can produce at this resting length

84
Q

Optimal Muscle Length

A

The place where actin and myosin filaments in the sarcomere have the greatest degree of overlap leading to maximal force production of that muscle

85
Q

Force-Velocity Curve

A

Refers to the relationship of muscle’s ability to produce tension at differing shortening velocities

86
Q

Concentric Contraction on the Force-Velocity Curve

A

As the velocity of a concentric muscle action increases, its ability to produce force decreases

87
Q

Eccentric Contraction on the Force-Velocity Curve

A

As the velocity of an eccentric muscle action increases, its ability to produce force increases

88
Q

Force-Couple Relationships

A

Muscle groups moving together to produce movement around a joint

89
Q

Proper HMS Movements

A

Requires proper force-couple relationships, which requires correct length-tension relationships and the joints having proper arthrokinematics

90
Q

Force and Leverage

A

The amount of force the HMS can produce is also dependent on the lever system of the joint

91
Q

Components of a Lever

A

A rigid bar that pivots around a stationary fulcrum (pivot point)

92
Q

The Human Body and Levers

A
  • Fulcrum: Joint axis
  • Bones: levers
  • Muscles: effort, create the motion
  • Resistance: body part or added weight
93
Q

3 Classifications of Levers

A

-First, second, and third-class levers

94
Q

First-Class Levers

A

Fulcrum is in middle like a seesaw

95
Q

First-Class Lever EX

A

Nodding the head, top of spinal column is fulcrum

96
Q

Second-Class Levers

A

Resistance is in the middle with fulcrum and effort on either side, like a wheelbarrow

97
Q

Second-Class Lever EX

A

Calf Raise

  • ball of foot is fulcrum
  • body weight is resistance
  • calf musculature applies the effort
98
Q

Third-Class Levers

A

Effort is placed between the resistance and the fulcrum

-Most limbs of the body

99
Q

Third-Class Lever EX

A

Forearm and bicep curl

  • Elbow is fulcrum
  • effort is biceps muscle
  • Resistance is dumbbell
100
Q

Rotary Motion

A

Movement of the bones (levers) around the joints (axis)

101
Q

Torque

A

A force that produces rotation

-Common unit is newton-meter or Nm

102
Q

Motor Behavior Definition

A

Motor response to internal and external envirnmental stimuli
-Collective study of motor control, motor learning, and motor development

103
Q

Motor Control

A

How the CNS integrates internal and external sensory info with previous experiences to produce a motor response

104
Q

Motor Learning

A

Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled movements

105
Q

Motor Development

A

The change in motor skill behavior over time throughout the lifespan

106
Q

Muscle Synergies

A

Groups of muscles that are recruited by the CNS to provide movement
-Simplifies movement by allowing muscles and joints to operate as a functional unit

107
Q

Muscle Synergies EXS

A
  • Quads, hamstrings, glutes during a squat

- Delts, rotator cuff, traps during a shoulder press

108
Q

Proprioception

A

The cumulative sensory input to the CNS from all mechanoreceptors that sense body position, limb movements, and sensation as it pertains to muscle and joint force

109
Q

Sensorimotor Integration

A

The cooperation of the nervous and muscular system in gathering and interpreting information and executing movement

110
Q

Sensorimotor Integration and Form

A

Improper form will develop improper sensory information delivered to the CNS leading to altered length tension relationships, force couple relationships, and arthrokinematics

111
Q

Motor Learning and Feedback

A

For a movement to occur repeatedly sensory information and sensorimotor integration be used

112
Q

Feedback Definition

A

The use of sensory information and sensorimotor integration to help the HMS in motor learning

113
Q

Two Types of Feedback

A

Internal and External

114
Q

Internal Feedback

A

Sensory Feedback
-The process whereby sensory info is used by the body via LT relationships, FC relationships, and arthrokinematics to reactively monitor movement and the environment

115
Q

External Feedback

A

Augmented Feedback

-Information provided by an external source such as a trainer, videotape, mirror, or heart rate monitor

116
Q

Knowledge of Results

A

Used after the completion of a movement to help inform a client about the outcome of the performance
-Increases client’s awareness and augments other forms of sensory feedback

117
Q

Knowledge of Performance

A

Provides information about the quality of the movement during exercise
-Allows for the ID of performance errors and help improve effective performance outcomes in the future

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