Foundations of Exercise Science Flashcards
Biomechanics
Study of how forces affect a living body
Kinetic Chain
The interrelation of the actions of the nervous, muscular and skeletal systems to create movement
Kinesiology
Study of human movement
Anatomic Position
Body reference: upright, arms besides truck and palms and head facing forward
Superior/Inferior
Above/Below a landmark Closer to head/Closer to feet
Proximal/Distal
Closer/Further to the centerof of the body or landmark
Medial/Lateral
Toward/Away from midline of body
Contralateral/Ipsilateral
Opposite/Same side of the body
Sagittal
Forward and Backward Motions
Right and Left Sides
Walls parallel to the left and right side of person: only movement between these imaginary walls can occur
Frontal
Lateral(side to side) Motions
Front Half and Back Half
Walls parallel to the front of body and behind the body: person restricted by those walls and can only move side to side
Transverse
Rotation
Top Half and Bottom Half
Movements parallel to this imaginary line between top and bottom
Walking, Cycling, Squatting
Sagittal Movements
Jumping Jacks, Side Lunges
Frontal Movements
Lunges with roation, roundhouse kicks
Transverse Movements
Sagittal Plane Motions
Flexion/Extension at neck, trunk, shoulder, elbow, wrist, hip, knee, ankle
Dorsiflexion
Flexed Foot
Anterior Flexion of the foot
Dorsal/Top of of Foot moves up and away from the ground
Sagittal Plane
Plantar Flexion
Pointed Foot
Posterior Extension of the foot where top of the foo moves down toward the ground
Sagittal Plane
Femoral-On-Pelvic Rotation
Flexion at the hip to hip hinge foward
Sagittal Plane
Pelvic-On-Femoral Rotation
Staight Leg Flexion
Sagittal Plane
Frontal Plane Motions
ABduction/ADDuction
Lateral Flexion of the Neck and Spine
Eversion and Inversion of the ankle
ABduction
body part is moving away from the midline
Frontal Plane
ADDuction
body part is moving toward the midline
Eversion
bottow of foot rotates outward (laterally)
Inversion
bottom of foot rotates inwards (medially)
Scapular Retraction
Movement of the shoulder blade closer to the spine
Scapular Protraction
Movement of the shoulder blade forward and away from spine
Transverse Plane Motions
Internal/External Rotation Pronation/Supination Horizontal ABduction and ADDuction Scapular Retraction and Protraction Neck and Spinal Rotation
External Rotation
Turning a limb or body segment away from the midline of the body
Internal Rotation
Turning a limb or body segment towards the midline of the body
Pronation of the ankle
Tri-planar motion: eversion, dorsiflexion, ABduction
Supination of the ankle
Tri-planar motion: inversion, plantar flexion, ADDuction
Horizontal ABduction
Lateral rotational movement away from the midline of th body
Horizontal ADduction
Medial rotational movement towards the midline of the body
Flexion
Bending a joing where the relative angle between two bones DECREASES
Sagittal Plane
Extension
Movement at a joint in which the relative angle between two adjoining segments INCREASES
Sagittal Plane
Rear Deltoid Fly
Horizontal ABduction
Transvere Plane
Chest Fly
Horizontal ADduction
Transverse Plane
Biceps Curl
Flexion
Sagittal Plane
Squat
hip, knee, ankle flexion
hip, knee, ankle extension
Sagittal Plane
Running
Flexion and Extension
Sagittal Plane
Lateral Arm Raise
ABduction/ADduction
Frontal Plane
Side Step
Side Shuffle
ABduction/ADduction
Frontal Plane
Side Lunge
ABduction/ADduction
Frontal Plane
Bicycle Crunches
Trunk rotation
Transvere Plane
Lunge with Rotation
Trunk rotation
Transvere Plane
Importatnce of knowing biomechancial terms
Allows instructor to recognize what muscle does when activated
Multi-joint, Single Plane Exercises
Lunge
Squat
Push-up
Row
Multi-Joint and Multiplanar Exercises
Lunge with rotations
Squat to rotational lift
Push-up with rotation
Row with truck rotation
Exercise Naming Conventions
Plane of Motion Body Position Type of Modality Used Joint Action Primary Muscle Targeted
Front/Back Lunge
Sagittal Plane
Side Lunge
Frontal Plane
Diagonally Back Lunge
Transverse Plane
Front, Side, Diagonal Lunge Combo
Mulit-Planar
Body Positions
Stems: Supine Prone Kneeling Half-Kneeling Standing Staggered Stance Two legs Single Leg Two Arms Alternating Arms
Resistance Modality
Stems: Sliding Discs Suspension Tubbing (TB) or Band Dumbbell (DB)/Hand weights Kettlebell (KB) Stability Balls
Muscular Function and Application
Knowing functions of muscles, instructors can create classes aimed to prevent injury, improve flexibility and increase endurance and strength
Muscle Action Spectrum
Concentric
Isometric
Eccentric
Concentric Activation
A muscle is producing tension as it shortens to overcome an external resistance
Isometric Activation
A muscle is producing tension while it remins the same length
when the exercise is being held still
the tension produced by a muscle is equal to the force of an external load that is being applied and does not produce joint movement
Eccentric Activation
A muscle is producing tension while lengthening in order to resist or control an external force
Isolated Function
A muscle’s primary function
Eccentric Function
the action of a muscle when it is generating an eccentric activation
a muscle that decelrates a movement if reducing the speed in order to maintain control and avoid injury
How to lead a safer class
Increased attention on correctly decelerating a movement
Quads
Isolated Function: concentrically accelerates knee extension
Upward phase of Squat
Hams
Isolated Function: concentrically accelerates knee flexion
Hamstring Curls
Gastroc
Isolated Movement: Concentrically accelerates plantar flexion
Calf raises
Glute Max
Isolated Movement: Concentrically accelerates hip extension and external rotation
Lunge on the upward motion
Rectus Abdominis
Isolated Movement: Concentrically accelerates spinal flexion, lateral flexion, and rotation
Ball Crunch
Pec Major
Isolated Movement: Concentrically accelerates shoulder flexion and horizontal ADDuction
Push-Up
Lats
Isolated Movment: Concentrically accelerates shoulder extension, ADDuction, Internal Rotation
Band Row
Biceps
Isolated Function: Concentrically accelerates elbow flexion
Biceps Curl
Triceps
Isolated Function: Concentrically accelerates elbow extension
Triceps Extension
Origin
the relatively stationary attchment site where a muscle begins
Insertion
The relatively mobile attachment site of muscles distal end
Tendon
Connective tissue that attach muscle to bone and provide an anchor for muscles to produce force
Static Posture
The starting point from which an individual moves; a pose in which the body is standing in its natural, relaxed position.
Dynamic Posture
Positioning of the body during any movement.