Foundations of Movement and Healthy Eating Flashcards
What is the kinetic chain?
The concept that joints and segments have an effect on one another during movement.
What is joint stability?
The ability to maintain or control joint movement or position.
What is joint mobility?
The range of uninhibited movement around a joint or body segment.
Which parts of the kinetic chain tend to favor stability?
Scapulothoracic
Lumbar Spine
Knee
Foot
Which parts of the kinetic chain tend to favor mobility?
Glenohumeral
Thoracic Spine
Hip
Ankle
What is the foot transition relating to stability during the gait cycle?
From heel strike to accepting body weight moves into pronation, forfeiting some stability in exchange for mobility.
As it pushes off, moves back into supination, favoring stability.
What is a closed chain exercise?
The end of the chain farthest from the body is fixed and the rest of the chain moves.
What are some examples of closed chain exercises?
Squats (feet fixed on ground)
Push-ups
Pull-ups
What is an open-chain movement?
The end of the chain farthest from the body is free to move and not fixed on a surface.
What are some open-chain exercises?
Bench press
Hamstring curls
Biceps curls
Shoulder press
How can a determination be made about open-close chain exercises considering force applied?
Closed-chain - Force applied to surface, body moves instead of equipment.
Open-chain - Force applied moves the limb farthest from body as well as weight of equipment.
What are shearing forces in open-chain exercises?
Forces that work in opposite directions, causing slippage.
What are some advantages of closed chain over open chain exercises?
Closed chain emphasizes compression of joints, helping with stabilization.
Closed-chain involve more muscles and joints, leading to better neuromuscular coordination.
What are the three planes of motion for human movement?
Sagittal Plane
Frontal Plane
Transverse Plane
What are four movements associated with the Sagittal Plane?
Flexion
Extension
Plantar flexion
Dorsiflexion
What is the Sagittal Plane?
The longitudinal plane that divides the body into right and left portions.
What is the transverse plane?
Anatomical term for the imaginary line that divides the body, or any of its parts, into upper (superior) and lower (inferior) parts.
What is the transverse plane also known as?
The horizontal plane
What is the frontal plane?
A longitudinal section that runs at a right angle to the sagittal plane, dividing the body into anterior and posterior positions.
What movements occur along the Sagittal plane?
Forward and backward movements.
What is flexion?
Decreasing the angle between two bones.
What is Extension?
Increasing the angle between two bones.
What is plantar flexion?
Moving the sole of the foot downward
What is dorsiflexion?
Moving the top of the foot toward the shin.
What are some examples of Sagittal plane exercises?
Squat, lunge, crunch, biceps curl, basic step, front kick, chair pose.
What type of movements occur along the Frontal Plane?
Lateral Movements
What are some of the movements along the frontal plane?
Abduction
Adduction
Lateral flexion
Elevation
Depression
Inversion
Eversion
What is the abduction movement?
Motion away from the midline of the body (or body segment).
What is the adduction movement?
Motion toward the midline of the body (or body segment).
What is lateral flexion?
Bending of the neck or trunk to the left of right side.
What is the elevation movement?
Moving to a superior position (scapula), eg. when the shoulder blades or scapula moves up.
What is the depression movement?
Moving to an inferior position (scapula), the shoulder blades move down.
What is the inversion movement?
The lifting of the medial border of the foot (subtalar joint), rolling the foot outward
What is the eversion movement?
Lifting the lateral border of the foot (subtalar joint), rolling the foot inward.
What are some exercises using the frontal plane?
Jumping jack, lateral lunge, lateral raise, side step, side kick
What types of movements occur along the transvers plane?
Rotational or twisting movements.
What are some movements along the transverse plane?
Rotation
Pronation (hand)
Supination (hand)
Horizontal flexion (adduction)
Horizontal extension (abduction)
What is a rotation in the transverse plane?
Inward or outward turning about the vertical axis of a bone.
What is Pronation (hand)?
Rotating the hand and wrist medially (Palm down)
What is Supination (hand)?
Rotating the hand and wrist laterally (palm up)
What is horizontal flexion (adduction)?
From a 90 degree horizontally abducted shoulder or hip position, the humerus or femur is flexed (adducted) in to the body.
What is horizontal extension (abduction)?
From a 90-degree (horizontally flexed shoulder or hip position, humerus or femur is extended out or away from the body.
What type of exercises are in the transverse plane?
Supine bicycle crunch, medicine ball trunk rotation, cross punch.
What are multiplanar movements?
Combined movements that occur in multiple planes of motion.
What are some multiplanar movements?
Circumduction
Opposition
Pronation (foot)
Supination (foot)
What is Circumduction?
A cone shaped movement combining flexion, extension and adduction in sequential order.
What is Opposition?
Thumb movement unique to humans and primates.
What is Pronation (foot)?
Combined eversion, abduction, and dorsiflextion. Weight on the medial border of the foot and raising the lateral edge of the foot.
What is Supination (foot)
Combined inversion, adduction, and plantar flexion (weight on lateral border of foot and raising the medial edge of the foot).
What are some examples of Multiplanar exercises?
Lunge with trunk rotation, squat with a lateral raise, step touch with a front raise, triangle pose (yoga).
What are the five primary movement patterns?
Bend-and-lift
Single-leg movements
Pushing movements
Pulling movements
Rotational movements
In a muscle group, what are the antagonist and the agonist?
The antagonist is the muscle that works in opposition to the contraction of the agonist. The agonist is the prime mover.
What is the relationship between muscles in neutral posture?
There is an equal amount of static, isometric tension on the lateral, anterior, and posterior muscles of the core.
What does isometric mean?
A type of muscular contraction in which the muscle is stimulated to generate tension but little or no joint movement occurs.
What is the vestibular system?
Part of the central nervous system that coordinates reflexes of the eyes, neck, and body to maintain equilibrium in accordance with posture and movement of the head.
What is the integumentary system?
The largest system of the body forming a physical barrier between the internal and external environment. Made up of epidermis, dermis, and hypodermis.
What does anterior mean?
Towards the front.
What does posterior mean?
Towards the back.
What does hypertonic mean?
Having extreme muscle tension.
What is lordosis?
Excessive anterior curvature of the spine that typically occurs at the low back.
What does supine mean?
Laying face up on back.
What is kyphosis?
Posterior curvature of the spine, typically in the thoracic region.
What is femoral anteversion?
A congenital condition where the femur is rotated inward (medially)
What muscle imbalances are associated with Lordosis?
Shortened hip flexors and lumbar extensors
Lengthened hip extensors, external obliques, rectus abdominis.
What are distal body parts?
Body parts furthest from the midline of the body, or from the point of origin of a muscle.
What are shearing forces?
A force that causes slippage between a pair of contiguous joints or tissues in a direction that parallels the plane in which they contact.
What are the four key dietary guidelines?
- Follow a healthy dietary pattern at every life stage
- Customize and Enjoy Food and Beverage Choices to reflect personal preferences, cultural traditions and budgetary considerations.
- Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits
- Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.
What is the recommended dietary limit for sodium?
< 2300 mg per day.
What is the recommended dietary limit for saturated fatty acids?
< 10% of calories per day
What is the recommended dietary limit for added sugars?
< 10% of total caloric intake
What is the recommended dietary limit for trans fat?
As low as possible
What is the recommended dietary limit for refined grains?
Limit consumption, especially from foods that contain solid fats, added sugars, and sodium.
What is MyPlate?
An interactive only tool that simplifies the government’s nutritional messaging.
What elements of nutrition should group fitness instructors be prepared to discuss (within their scope of practice)?
Principles of healthy nutrition and food preparation
Food to be included in a balanced daily diet
Essential nutrients needed by the body
Effects of deficiencies or excesses of nutrients
How nutrient requirements vary through the lifecycle
Information about nutrients contained in food supplements
What is the Gastrocnemium?
Large powerful muscle in calf of leg responsible for plantar flexion of the foot and leg flexion at the knee.
What is the Soleus?
Muscle in back of calf of leg responsible for plantarflexion of the foot.
What is the Anterior tibialis?
A muscle in the lower leg involved in dorsiflexion and inversion of the foot.
What is the Rectus femoris?
One of the quadricep muscle that runs down the front of the thigh and crosses hip and knee joints. Knee extension and thigh flexion.
What is the Biceps femoris?
Long muscle in the back of the thigh, part of hamstring muscle group. Hip extension, abduction. Knee flexion.
What is the Gracilis?
Long muscle in thigh - part of the adductor group. Hip adduction and knee flexion.
What is the Sartorius?
Thigh muscle - Flexion and abduction of hip, flexion of knee.
What is the Semitendinosus?
Long muscle in thigh, part of hamstring group.
What is the Tensor fasciae latae?
Muscle in the upper thigh.
What is the Trapezius?
Muscle extending from neck across shoulders to the middle of the back.
What is the Rhomboid major and minor?
Muscles in the upper back.
What is the Pectoralis major and minor?
Muscles that connect the upper body to the chest wall and shoulder bones.
What is the Deltoid?
The muscle forming the rounded contour of the shoulder. Involved in should abduction and flexion.
What is the Brachialis?
An upper arm muscle that flexes the elbow.
What is the Biceps Brachii
The large, thick muscle on the front of the upper arm between the shoulder and elbow. Supination of forearm, flexion of elbow and shoulder.
What is the Brachioradialis?
The muscle in the forearm that flexes the elbow and stabilizes the forearm during the movement.
What are the main bones in the leg?
Tibia (Shin)
Fibula (Shin)
Femur (Thigh)
Patella (Knee)
Where is the Tibia located?
The shin
Where is the femur located?
The thigh.
Where is the fibula located?
Shin.
Where is the patella located?
Knee
What is the Ilium?
The upper portion of the hip bone and pelvis.
What is the Humerus?
The upper arm bone.
What is the Ulna?
A bone in the forearm.
What is the Radius?
Bone in the forearm.
What is the Clavicle?
Collarbone - connects sternum to shoulder blade.
What is the Scapula?
The shoulder blade.
What are the Phalanges?
Small bones that make up the fingers and toes.
What is the ischium?
Lower and back part of the hip bone.
What is the Sternum?
The breastbone.
What are the triceps brachii?
Large, thick muscle on the dorsal part of the upper arm. Elbow extension
