functional anatomy and resistance training techniques Flashcards
1
Q
standard reference for the body when describing locations, positions and movements
A
anatomical position
2
Q
3 movement planes
A
sagittal, frontal, transverse
3
Q
sagittal plane
A
left and right
4
Q
sagittal plane movements and example
A
forward-backward
lunge
5
Q
frontal plane
A
front and back
6
Q
frontal plane movements and example
A
side to side
lateral raise
7
Q
transverse plane
A
top and bottom
8
Q
transverse plane movements and example
A
rotation
oblique twist
9
Q
axis with frontal plane
A
frontal (anterior-posterior)
10
Q
axis with sagittal plane
A
longitudinal
11
Q
axis with transverse plane
A
transverse
12
Q
midline
A
the median plane
13
Q
anterior axillary line
A
down the forward crease of the armpit
14
Q
midaxillary line
A
perpendicular down from the apex of armpit
15
Q
anterior
A
before, front
16
Q
posterior
A
behind, back
17
Q
proximal
A
nearest to point of attachment/origin
18
Q
distal
A
furthest from point of attachment/origin
19
Q
superior
A
above
20
Q
inferior
A
below
21
Q
medial
A
towards midline/center
22
Q
lateral
A
away from midline
23
Q
ipsilateral
A
same side
24
Q
contralateral
A
opposite side
25
superficial
shallow proximity to surface
26
deep
inward in relation to surface
27
radial deviation is towards
thumb
28
ulnar deviation is towards
pinky
29
prime mover
muscle required to perform majority of mechanical work to overcome the load
30
how many regions in the vertebral column
5
31
5 regions of the vertebral column
cervical, thoracic, lumbar, sacrum and coccyx
32
how many vertebrae in cervical
7
33
how many vertebrae in thoracic
12
34
how many vertebrae in lumbar
5
35
how many vertebrae in sacrum and coccyx
9 fused
36
neutral spine
state or proper postural position that includes 4 major curvatures
37
what promotes efficient movement
neutral spine
38
cervical and lumber regions have ___ curvature
lordotic
39
thoracic and sacral regions have ___ curvature
kyphotic
40
lordotic
concave, inward, curve
41
kyphotic
convex, outward, curve
42
lordosis
exaggerated lordotic (anterior) curve
43
kyphosis
exaggerated kyphotic curve
44
spinal joints are separated by
intervertebral discs
45
intervertebral discs ____ each segment
cushion
46
rectus abdominis movement and example
trunk flexion; curl up
47
external oblique movement and example
flex, rotate vertebral column; diagonal chop
48
internal oblique movement and example
flex, rotate vertebral column; cable torso twist
49
transverse abdominis movement and example
compress abdomen; draw in
50
erector spinae group movement and example
extend vertebral column; good morning
51
quadrates lumborum movement and example
abduct vertebral column; lateral flexion
52
a ___ pelvis should be maintained during most lifts
neutral
53
which exercise should you not have a neutral pelvis
abdominal crunches
54
anterior pelvic tilt
forward rotational movement of the iliac crests at the top of the pelvis
55
anterior pelvic tilt _____ lordotic curve
increase
56
posterior pelvic tilt
backward rotational movement of iliac crests at the top of the pelvis
57
posterior pelvic tilt ___ lordotic curve
reduces
58
which joint provides the greatest degree of movement
ball and socket
59
rotator cuff
various CT and 4 muscles
60
4 muscles of rotator cuff
supraspinatus, infraspinatus, teres minor, subscapularis
61
deltoid movement and example
horizontally abduct, flex, extend, rotate humerus
side raise
62
latissimus dorsi movement and example
adduct, medially rotate, extend humerus
pull up
63
pectorals major movement and example
horizontally adduct, flex, extend, medially rotate humerus
bench press
64
teres minor movement and example
adduct, extend, medially rotate humerus
single-arm row
65
coracobrachialis movement and example
adduct, flex humerus
front raise
66
infraspinatus movement and example
extend, external rotate humerus
external band rotation
67
subscapularis movement and example
extend, internal rotate humerus
internal band rotation
68
supraspinatus movement and example
abduct humerus
empty can raise
69
teres minor movement and example
adduct, external rotate humerus
external band rotation
70
shoulder girdle
articulations between sternum and clavicle, and clavicle and scapular
71
2 joints in shoulder girdle
sternoclavicular
acrominoclavicular
72
trapezius movement and example
elevate, depress, rotate, fixes scapula, extend cervical
shoulder shrug
73
rhomboid major movement and example
retract, rotate, fixes scapula
seated row
74
pectoralis minor movement and example
depress scapula
chest fly
75
levator scapulae movement and example
elevate, retract scapula; laterally flex cervical spine
high row
76
elbow joint type
hinge
77
elbows work with ____ joints
radioulnar
78
primary grips
pronated, supinated, neutral, alternating
79
biceps brachii movement and example
flex, supinate forearm; flex, abduct arm
bicep curl
80
triceps brachii movement and example
extend forearm; extend, abduct arm
tricep push down
81
brachioradialis movement and example
flex forearm
hammer curl
82
brachialis movement and example
flex forearm
reverse curl
83
flexor carpi radialis movement and example
flex, abduct wrist
wrist curl
84
flexor carpi unlaris movement and example
flex, adduct wrist
wrist curl
85
extensor carpi radialis movement and example
extend, abduct wrist
reverse wrist curl
86
extensor carpi ulnaris movement and example
extend, adduct wrist
reverse wrist curl
87
psoas major movement and example
flex thigh/hip
knee raise
88
iliacus movement and example
flex, medially rotate thigh
diagonal knee raise
89
glute max movement and example
extend, adduct, laterally rotate thigh
squat
90
glute med movement and example
abduct, medially rotate thigh
lateral squat
91
glute min movement and example
abduct, medially rotate thigh
lateral squat
92
tensor fascia latae movement and example
abduct, medically rotate thigh
supine led abduction
93
piriformis movement and example
laterally rotate, abduct thigh
rotational step out
94
quadrates femoris movement and example
laterally rotate, abduct thigh
rotational step out
95
tibial translation
potentilly harmful translational forces created by the tibia that are placed upon the patellar tendon and knee due to migration of the knees in front of the toes during lower-body movements
96
rectus femoris movement and example
extend leg, flex thigh
front squat
97
vastus lateralis movement and example
extend leg
lunge
98
vastus intermedius movement and example
extend leg
leg press
99
vastus medialis movement and example
extend leg
leg extension
100
sartorius movement and example
flex hip and leg; rotate leg medially and thigh laterally
lateral step up
101
biceps femoris movement and example
extend thigh; flex, laterally rotate leg
RDL
102
semitendinosus movement and example
extend thigh; flex, medially rotate leg
supine leg curl
103
semimembranosus movement and example
extend thigh; flex, medially rotate thigh
standing leg curl
104
adductor brevis movement and example
adduct, flex, laterally rotate thigh
lateral lunge
105
adductor longs movement and example
adduct, flex, laterally rotate thigh
side step up
106
adductor Magnus movement and example
adduct, extend, laterally rotate thigh
seated adduction
107
pectineus movement and example
adduct, flex thigh
cable adduction
108
gastrocnemius movement and example
plantar flex foot; flex leg
standing calf raise
109
soleus movement and example
plantar flex foot
seated calf raise
110
tibialis anterior movement and example
dorsiflex, invert foot
toe raise
111
peroneus tertius movement and example
dorsiflex and evert foot
toe raise
112
peroneus brevis movement and example
plantar flex, evert foot
calf raise
113
peroneus longus movement and example
plantar flex, evert foot
calf raise
114
flat foot
fallen arch
115
hollow foot
over-arch
116
Which of the following exercises is performed in the transverse plane?
a. Lunge
b. Military press
c. Oblique twist
d. Deadlift
c
117
Which segment of the vertebral column has 12 segments and a kyphotic curve?
a. Lumbar
b. Thoracic
c. Cervical
d. Sacral
b
118
Which of the following muscles flexes the trunk?
a. Erector spinae
b. Transverse abdominis
c. Rectus abdominis
d. Multifidus
c
119
Which of the following muscles retracts the scapula during a seated row?
a. Pectoralis minor
b. Supraspinatus
c. Deltoid
d. Rhomboids
d
120
which of the following uses a neutral grip
a. tricep push down
b. bench dip
c. hammer curl
d. barbell curl
c
121
Which of the following serves as the primary extensor of the hips?
a. Psoas major
b. Piriformis
c. Gluteus medius
d. Gluteus maximus
d
122
Which of the following muscles functions as a leg (knee) flexor?
a. Biceps femoris
b. Semimembranosus
c. Semitendinosus
d. All of the above
d
123
the ___ is the standard reference for the body when describing locations, positions and movements of limbs or other structures
anatomical position
124
the shoulders and ___ are both ball and socket joints capable of similar actions but possess different levels of mobility and stability
hip
125
___ is the term used to describe potentially harmful forces experiences at the knees when they cross over the toes during lunges
tibial translation
126
true or false: kyphosis describes and exaggerated anterior curvature of the spine that can lead to injury
false
127
True or False? The pelvis and spine are connected, so improper pelvic positioning during exercise can place excessive stress on the lower back (lumbar spine).
true
128
indicate at least three biomechanics movements that can be performed by the trunk and/or neck
flexion
extension
hyperextension
lateral flexion
rotation
129
indicate at least three biomechanics movements that can be performed by the shoulder joints
flexion
extension
abduction
adduction
horizontal adduction
horizontal abduction
internal rotation
external rotation
circumduction
130
identify the muscles of the rotator cuff
supraspinatus, infraspinatus, teres minor, subscapularis
