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AFAA Group Fitness Instruction > Foundations of Exercise Science > Flashcards

Foundations of Exercise Science Flashcards

1
Q

Biomechanics

A

Study of how forces affect a living body

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2
Q

Kinetic Chain

A

The interrelation of the actions of the nervous, muscular and skeletal systems to create movement

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3
Q

Kinesiology

A

Study of human movement

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4
Q

Anatomic Position

A

Body reference: upright, arms besides truck and palms and head facing forward

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5
Q

Superior/Inferior

A

Above/Below a landmark Closer to head/Closer to feet

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6
Q

Proximal/Distal

A

Closer/Further to the centerof of the body or landmark

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7
Q

Medial/Lateral

A

Toward/Away from midline of body

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8
Q

Contralateral/Ipsilateral

A

Opposite/Same side of the body

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9
Q

Sagittal

A

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

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10
Q

Frontal

A

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

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11
Q

Transverse

A

Rotation
Top Half and Bottom Half
Movements parallel to this imaginary line between top and bottom

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12
Q

Walking, Cycling, Squatting

A

Sagittal Movements

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13
Q

Jumping Jacks, Side Lunges

A

Frontal Movements

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14
Q

Lunges with roation, roundhouse kicks

A

Transverse Movements

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15
Q

Sagittal Plane Motions

A

Flexion/Extension at neck, trunk, shoulder, elbow, wrist, hip, knee, ankle

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16
Q

Dorsiflexion

A

Flexed Foot
Anterior Flexion of the foot
Dorsal/Top of of Foot moves up and away from the ground
Sagittal Plane

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17
Q

Plantar Flexion

A

Pointed Foot
Posterior Extension of the foot where top of the foo moves down toward the ground
Sagittal Plane

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18
Q

Femoral-On-Pelvic Rotation

A

Flexion at the hip to hip hinge foward

Sagittal Plane

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19
Q

Pelvic-On-Femoral Rotation

A

Staight Leg Flexion

Sagittal Plane

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20
Q

Frontal Plane Motions

A

ABduction/ADDuction
Lateral Flexion of the Neck and Spine
Eversion and Inversion of the ankle

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21
Q

ABduction

A

body part is moving away from the midline

Frontal Plane

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22
Q

ADDuction

A

body part is moving toward the midline

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23
Q

Eversion

A

bottow of foot rotates outward (laterally)

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24
Q

Inversion

A

bottom of foot rotates inwards (medially)

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25
Q

Scapular Retraction

A

Movement of the shoulder blade closer to the spine

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26
Q

Scapular Protraction

A

Movement of the shoulder blade forward and away from spine

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27
Q

Transverse Plane Motions

A 
Internal/External Rotation
Pronation/Supination 
Horizontal ABduction and ADDuction 
Scapular Retraction and Protraction 
Neck and Spinal Rotation
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28
Q

External Rotation

A

Turning a limb or body segment away from the midline of the body

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29
Q

Internal Rotation

A

Turning a limb or body segment towards the midline of the body

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30
Q

Pronation of the ankle

A

Tri-planar motion: eversion, dorsiflexion, ABduction

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31
Q

Supination of the ankle

A

Tri-planar motion: inversion, plantar flexion, ADDuction

32
Q

Horizontal ABduction

A

Lateral rotational movement away from the midline of th body

33
Q

Horizontal ADduction

A

Medial rotational movement towards the midline of the body

34
Q

Flexion

A

Bending a joing where the relative angle between two bones DECREASES
Sagittal Plane

35
Q

Extension

A

Movement at a joint in which the relative angle between two adjoining segments INCREASES
Sagittal Plane

36
Q

Rear Deltoid Fly

A

Horizontal ABduction

Transvere Plane

37
Q

Chest Fly

A

Horizontal ADduction

Transverse Plane

38
Q

Biceps Curl

A

Flexion

Sagittal Plane

39
Q

Squat

A

hip, knee, ankle flexion
hip, knee, ankle extension
Sagittal Plane

40
Q

Running

A

Flexion and Extension

Sagittal Plane

41
Q

Lateral Arm Raise

A

ABduction/ADduction

Frontal Plane

42
Q

Side Step

Side Shuffle

A

ABduction/ADduction

Frontal Plane

43
Q

Side Lunge

A

ABduction/ADduction

Frontal Plane

44
Q

Bicycle Crunches

A

Trunk rotation

Transvere Plane

45
Q

Lunge with Rotation

A

Trunk rotation

Transvere Plane

46
Q

Importatnce of knowing biomechancial terms

A

Allows instructor to recognize what muscle does when activated

47
Q

Multi-joint, Single Plane Exercises

A

Lunge
Squat
Push-up
Row

48
Q

Multi-Joint and Multiplanar Exercises

A

Lunge with rotations
Squat to rotational lift
Push-up with rotation
Row with truck rotation

49
Q

Exercise Naming Conventions

A 
Plane of Motion
Body Position
Type of Modality Used
Joint Action
Primary Muscle Targeted
50
Q

Front/Back Lunge

A

Sagittal Plane

51
Q

Side Lunge

A

Frontal Plane

52
Q

Diagonally Back Lunge

A

Transverse Plane

53
Q

Front, Side, Diagonal Lunge Combo

A

Mulit-Planar

54
Q

Body Positions

A 
Stems: 
Supine
Prone
Kneeling
Half-Kneeling
Standing 
Staggered Stance
Two legs
Single Leg
Two Arms
Alternating Arms
55
Q

Resistance Modality

A 
Stems: 
Sliding Discs
Suspension
Tubbing (TB) or Band
Dumbbell (DB)/Hand weights
Kettlebell (KB)
Stability Balls
56
Q

Muscular Function and Application

A

Knowing functions of muscles, instructors can create classes aimed to prevent injury, improve flexibility and increase endurance and strength

57
Q

Muscle Action Spectrum

A

Concentric
Isometric
Eccentric

58
Q

Concentric Activation

A

A muscle is producing tension as it shortens to overcome an external resistance

59
Q

Isometric Activation

A

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

60
Q

Eccentric Activation

A

A muscle is producing tension while lengthening in order to resist or control an external force

61
Q

Isolated Function

A

A muscle’s primary function

62
Q

Eccentric Function

A

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

63
Q

How to lead a safer class

A

Increased attention on correctly decelerating a movement

64
Q

Quads

A

Isolated Function: concentrically accelerates knee extension

Upward phase of Squat

65
Q

Hams

A

Isolated Function: concentrically accelerates knee flexion

Hamstring Curls

66
Q

Gastroc

A

Isolated Movement: Concentrically accelerates plantar flexion
Calf raises

67
Q

Glute Max

A

Isolated Movement: Concentrically accelerates hip extension and external rotation
Lunge on the upward motion

68
Q

Rectus Abdominis

A

Isolated Movement: Concentrically accelerates spinal flexion, lateral flexion, and rotation
Ball Crunch

69
Q

Pec Major

A

Isolated Movement: Concentrically accelerates shoulder flexion and horizontal ADDuction
Push-Up

70
Q

Lats

A

Isolated Movment: Concentrically accelerates shoulder extension, ADDuction, Internal Rotation
Band Row

71
Q

Biceps

A

Isolated Function: Concentrically accelerates elbow flexion

Biceps Curl

72
Q

Triceps

A

Isolated Function: Concentrically accelerates elbow extension
Triceps Extension

73
Q

Origin

A

the relatively stationary attchment site where a muscle begins

74
Q

Insertion

A

The relatively mobile attachment site of muscles distal end

75
Q

Tendon

A

Connective tissue that attach muscle to bone and provide an anchor for muscles to produce force

76
Q

Static Posture

A

The starting point from which an individual moves; a pose in which the body is standing in its natural, relaxed position.

77
Q

Dynamic Posture

A

Positioning of the body during any movement.

AFAA Group Fitness Instruction (2 decks)

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