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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
Scapular Retraction
Movement of the shoulder blade closer to the spine
26
Scapular Protraction
Movement of the shoulder blade forward and away from spine
27
Transverse Plane Motions
``` Internal/External Rotation Pronation/Supination Horizontal ABduction and ADDuction Scapular Retraction and Protraction Neck and Spinal Rotation ```
28
External Rotation
Turning a limb or body segment away from the midline of the body
29
Internal Rotation
Turning a limb or body segment towards the midline of the body
30
Pronation of the ankle
Tri-planar motion: eversion, dorsiflexion, ABduction
31
Supination of the ankle
Tri-planar motion: inversion, plantar flexion, ADDuction
32
Horizontal ABduction
Lateral rotational movement away from the midline of th body
33
Horizontal ADduction
Medial rotational movement towards the midline of the body
34
Flexion
Bending a joing where the relative angle between two bones DECREASES Sagittal Plane
35
Extension
Movement at a joint in which the relative angle between two adjoining segments INCREASES Sagittal Plane
36
Rear Deltoid Fly
Horizontal ABduction | Transvere Plane
37
Chest Fly
Horizontal ADduction | Transverse Plane
38
Biceps Curl
Flexion | Sagittal Plane
39
Squat
hip, knee, ankle flexion hip, knee, ankle extension Sagittal Plane
40
Running
Flexion and Extension | Sagittal Plane
41
Lateral Arm Raise
ABduction/ADduction | Frontal Plane
42
Side Step | Side Shuffle
ABduction/ADduction | Frontal Plane
43
Side Lunge
ABduction/ADduction | Frontal Plane
44
Bicycle Crunches
Trunk rotation | Transvere Plane
45
Lunge with Rotation
Trunk rotation | Transvere Plane
46
Importatnce of knowing biomechancial terms
Allows instructor to recognize what muscle does when activated
47
Multi-joint, Single Plane Exercises
Lunge Squat Push-up Row
48
Multi-Joint and Multiplanar Exercises
Lunge with rotations Squat to rotational lift Push-up with rotation Row with truck rotation
49
Exercise Naming Conventions
``` Plane of Motion Body Position Type of Modality Used Joint Action Primary Muscle Targeted ```
50
Front/Back Lunge
Sagittal Plane
51
Side Lunge
Frontal Plane
52
Diagonally Back Lunge
Transverse Plane
53
Front, Side, Diagonal Lunge Combo
Mulit-Planar
54
Body Positions
``` Stems: Supine Prone Kneeling Half-Kneeling Standing Staggered Stance Two legs Single Leg Two Arms Alternating Arms ```
55
Resistance Modality
``` Stems: Sliding Discs Suspension Tubbing (TB) or Band Dumbbell (DB)/Hand weights Kettlebell (KB) Stability Balls ```
56
Muscular Function and Application
Knowing functions of muscles, instructors can create classes aimed to prevent injury, improve flexibility and increase endurance and strength
57
Muscle Action Spectrum
Concentric Isometric Eccentric
58
Concentric Activation
A muscle is producing tension as it shortens to overcome an external resistance
59
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
60
Eccentric Activation
A muscle is producing tension while lengthening in order to resist or control an external force
61
Isolated Function
A muscle's primary function
62
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
63
How to lead a safer class
Increased attention on correctly decelerating a movement
64
Quads
Isolated Function: concentrically accelerates knee extension | Upward phase of Squat
65
Hams
Isolated Function: concentrically accelerates knee flexion | Hamstring Curls
66
Gastroc
Isolated Movement: Concentrically accelerates plantar flexion Calf raises
67
Glute Max
Isolated Movement: Concentrically accelerates hip extension and external rotation Lunge on the upward motion
68
Rectus Abdominis
Isolated Movement: Concentrically accelerates spinal flexion, lateral flexion, and rotation Ball Crunch
69
Pec Major
Isolated Movement: Concentrically accelerates shoulder flexion and horizontal ADDuction Push-Up
70
Lats
Isolated Movment: Concentrically accelerates shoulder extension, ADDuction, Internal Rotation Band Row
71
Biceps
Isolated Function: Concentrically accelerates elbow flexion | Biceps Curl
72
Triceps
Isolated Function: Concentrically accelerates elbow extension Triceps Extension
73
Origin
the relatively stationary attchment site where a muscle begins
74
Insertion
The relatively mobile attachment site of muscles distal end
75
Tendon
Connective tissue that attach muscle to bone and provide an anchor for muscles to produce force
76
Static Posture
The starting point from which an individual moves; a pose in which the body is standing in its natural, relaxed position.
77
Dynamic Posture
Positioning of the body during any movement.

AFAA Group Fitness Instruction (2 decks)

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