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Group Fitness > Foundations of Exercise SCIENCE CHAP 2 > Flashcards

Foundations of Exercise SCIENCE CHAP 2 Flashcards

1
Q

kinetic chain

A

nervous, muscular + skeletal systems create movement.

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2
Q

kinesiology

A

study of human movement

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3
Q

biomechanics

A

study of how FORCES affect a LIVING BODY.

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4
Q

Anatomic position

A

standing up straight, arms beside trunk, palms and head face forward.

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5
Q

Anatomic Locations (10)

A

ANTErior, POSTerior, SUPerior, INferior, proximal, distal, medial, lateral, contralateral IPsilateral

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6
Q

Anterior -Anatomic Location

A

toward or on FRONT SIDE of the body

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7
Q

Posterior -Anatomic Location

A

toward or on BACK SIDE of the body

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8
Q

Superior -Anatomic Location

A

Above a landmark or CLOSER TO THE HEAD

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9
Q

inferior -Anatomic Location

A

toward the bottom part of the body or CLOSER TO TEH FEET

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10
Q

proximal -Anatomic Location

A

closer to the CENTER of the body

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11
Q

Distal -Anatomic Location

A

FARTHER from the CENTER of the body or a LANDMARK

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12
Q

Medial -Anatomic Location

A

toward the MIDLINE (imaginary VERTICAL line that splits the body in equal halves)

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13
Q

lateral -Anatomic Location

A

FARTHER from the midline (vertical line, splitting bdoy)

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14
Q

CONTRAlateral -Anatomic Location

A

on the opposite side of the body

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15
Q

IPSilateral -Anatomic Location

A

on the same side of the body

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16
Q

Sagital plane

A

DIVIDES BODY - Right And left. MOVEMENTS- forward + back (walking, cycling, squatting)

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17
Q

Frontal plane

A

DIVIDES BODY- front & back half MOVEMENT-side to side (jumping jacks, side lunges)

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18
Q

Transverse plane

A

DIVDES BODY- Top & bottom MOVEMENTS- Rotational (roundhouse kicks, lunges with rotation)

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19
Q

SAGITAL PLANE- joint movements + exercises

A

JOINt- Flexison, extention. EXERCISE- bicep curl, squat, running

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20
Q

frontal plane joint movements + exercises

A

JOINT- ABductions (outer thigh) ADDUCTION (inner thigh), Lateral flexsion (crunching sides) EVERSION (foot going out) INversion (foot going in) EXERCISES- lateral arm riase, side step, side lunge, side shuffle. REMEMBER FRONTAL PLANE IS CUTTING THE BODY FRONT TO BACK BUT MOVEMENTS ARE BASICALLY SIDE TO SIDE OR IN AND OUT.

21
Q

Transverse plane of motion joint movements and exercises

A
  • Joint Movements-Pronation (foot going in) Supination (foot going out) Internal rotation External rotation Horizontal adduction Horizontal abduction
  • Examples of Exercises- Trunk rotation Bicycle crunches Lunge with rotation
22
Q

What plane of motion is this

A

Sagital plane

23
Q

What plane of motion is this

A

Frontal

24
Q

what plane of motion is this

A

Transverse

25
Q

what is a stem

A

It means breaking down elements of a way to describe an exercise. Its a way to anem an exercise and how it is used.

26
Q

What are the common Exercise naming conventions

A

plane of motion

Body position

type of modality used

joint action

primary muscle targeted

**STEMS, then further describe these Exercise naming conventions f.

27
Q

What are the STEMS for describing Exercise as a plane of motion

A
28
Q

What are the stems and examples for Body Position as a description for exercise

A
29
Q

What are the stems for Resistance Modality describing Exercise

A
30
Q

What are the stems for joint action Exercises

A
31
Q

What are the stems for describing an exercise with Priarmy Msucles taragetred

A
32
Q

What are the 3 major types of activation on the Muscle action spectrum

A

CONcentric, ISOmetric, ECCentric

33
Q

Concentric activation

A

muscle producing TENSION as it SHORTENS to overcome external REISTANCE.

Think of “concentrate” because of “tension”, & muscles “shorten” because of outside resisstance.

34
Q

ISOmetric activation

A

Muscle producing tension white it MAINTAINS the same legnth.

Does not produce joint movement.

Tension made by the muscle is EQUAL to the force of an external load being applied.

35
Q

ECCENTRIC actiavtion

A

Muscle producing tension while LEGNTHENING in order to RESIST or CONTROL an external force.

Example

when lowering the arm after a biceps curl, the biceps eccentrically decelerate elbow extension. The biceps become activated in order to resist the downward force of gravity; otherwise, the arm would just fall straight without control.

36
Q

tendon

A

Connective tissues that attach muscle to bone & pvide an ANCHOR for muscles to produce force.

37
Q

what is ORIGIN

A

The stationary attachment site where a muscle begins, such as a bone (at thend of a body segment)

38
Q

what is INSERTION

A

The MOBILE attachement site of a muscle (at the other end of the origin, or the distal end of the origin. so the other side is connected to bone).

39
Q

What major muscles make up the Quadriceps AND what is their islated function

A

Rectus femoris, vastus lateralis, vastus medialis, vastus intermeduis.

Also, they concentrically accelerate knee extention, such as the UPWARD part of a squat.

THINK OF IT AS FRONT THIGH MUSCLES HELP YOU GET UP FROM A SQUAT.

40
Q

What are the major muslces of the Hamstrings, and what are their isolated muscle functions?

A

SemitTENDINosus, semiMEMbranosus, biceps FEMoris

They concentrically accelerate knee FLEXION.

Exercise example is a hamstring curl.

THINK OF IT HAS BACK OF THIGH MUSCLES, AND KNEE FLEXION IS WHEN THE ANGLE BETWEEN THE BOTTOM HALF AND TOP HALF OF LEG GETS SMALLER.

41
Q

What is the isolated muscle funciton of the gastrocnemius

A

concentrically accelerates plantar flexion.

THINK OF IT AS IT IS THE HIGH MUSLCES ON THE CALF THAT HELP YOU PRESS YOUR FOOT DOWN TO DO PLANTAR FLEXION.

42
Q

What is the isoalted muscle funct ion of the gluteus maximus

A

concentrically accelerate HIP EXTENTION, AND EXTERNAL ROTATION.

Exercise example- lunge on the upward motion.

THINK OF IT THIS WAY, HIP EXTENTION IS WHEN YOU ARE ALL FOURS, AND PRESS YOUR LEG OUT STRAIGTHT BEHIND YOU, STANDING WITH LEG BACK WITH A BAND.

HIP EXTERNAL ROTATION IS IF YOU ARE LAYING DOWN SIDWAYS AND PUT YOUR LEG UP IN THE AIR. AS IF YOU ARE WORKING YOUR INNER AND OUTER THIGHS.

43
Q

What is the isolated muslce function of the rectus abdominis

A

First of all, rectus abdominis is the front abs.

They concentrically accelerate SPINAL flexsion LATERAL felxion, and rotation.

example exercise, ball crunch.

44
Q

what isoalted muscle function does the pectoralis major do

A

concentrically eccerlerates shoulder FLEXION and Horizntal ADDuction.

THINK OF IT THIS WAY. PECS ARE THE FRONT CHEST MUSCLE.

shoulder FLEXION is arms next to you, and you raise them up towards your face.

Shoulder horizontal adduction, is having your arm up and out, and movign it in towards the center (like swatting a fly).

45
Q

What isolated muscle function does the Latissimus dorsi have?

A

First of all, the Latissiumus Dorsi is the muscles in the back of the body, diagonally between the shoulder and the core (like back ribs).

They concentrically accelerate shoulder extention, adduction and internal rotation.

exercise example is a band row (bands and pull)

shoulder extention is arms at your side, you swing them back behind you

shoulder adduction is arms out like a cross, and they go in towards your hips or in torwards your face

shoulder internrnal rotation.is arm half bent, retating in

46
Q

what isolated muscle function does the bicep have

A

Concentrically ACCELERATES elbow FLEXION

Exercise example is a bicep curl.

47
Q

what isolated muscle function does the triceps have

A

concentrically accelerates elblow EXTENTION.

exercise example- tricep extention.

This exsercise looks like standing up, holding a weight behind your head (elbow bent) and then straigtening your arm.

THINK OF IT AS YOUR ARE EXTENDING YOUR ARM (NOT YOUR ELBOW) THEREFORE INCREASING THE ANGLE ON THE INSIDE OF YOUR ELBOW BY MAKING YOUR ARM STRAIGHT.

48
Q

Muscle Action Spectrum tricky wording

A

actions=muscle action spectrum, defined by 3 activations:

  • Concentric ACTIVATION -Muscle producing tension as it shortens to overcome external resistance
  • Isometric ACTIVATION-A muslce producing tension while it maintains same legnth (exercise held still)
  • Eccentric ACTIVATION- Muscle producing tension w_hile legnthening_ in order to r_esist or control an external force_ (lowering arm after a bicep curl, having control against gravity.

but then theres also muscle FUCNTION.

The isolated function of each muscle.

ISOLATED FUNCTION- a muscles primary CONCENTRIC FUNCTIONS

ECCENTRIC FUNCTION-ACTION of a muscle generating ECCENTRIC ACTIVATION.

Muscle DECELERATES movement, is reducing speed to MAINTAIN CONTROL and avoid INJURY.

Group Fitness (11 decks)

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