functional anatomy and resistance training techniques Flashcards
standard reference for the body when describing locations, positions and movements
anatomical position
3 movement planes
sagittal, frontal, transverse
sagittal plane
left and right
sagittal plane movements and example
forward-backward
lunge
frontal plane
front and back
frontal plane movements and example
side to side
lateral raise
transverse plane
top and bottom
transverse plane movements and example
rotation
oblique twist
axis with frontal plane
frontal (anterior-posterior)
axis with sagittal plane
longitudinal
axis with transverse plane
transverse
midline
the median plane
anterior axillary line
down the forward crease of the armpit
midaxillary line
perpendicular down from the apex of armpit
anterior
before, front
posterior
behind, back
proximal
nearest to point of attachment/origin
distal
furthest from point of attachment/origin
superior
above
inferior
below
medial
towards midline/center
lateral
away from midline
ipsilateral
same side
contralateral
opposite side
superficial
shallow proximity to surface
deep
inward in relation to surface
radial deviation is towards
thumb
ulnar deviation is towards
pinky
prime mover
muscle required to perform majority of mechanical work to overcome the load
how many regions in the vertebral column
5
5 regions of the vertebral column
cervical, thoracic, lumbar, sacrum and coccyx
how many vertebrae in cervical
7
how many vertebrae in thoracic
12
how many vertebrae in lumbar
5
how many vertebrae in sacrum and coccyx
9 fused
neutral spine
state or proper postural position that includes 4 major curvatures
what promotes efficient movement
neutral spine
cervical and lumber regions have ___ curvature
lordotic
thoracic and sacral regions have ___ curvature
kyphotic
lordotic
concave, inward, curve
kyphotic
convex, outward, curve
lordosis
exaggerated lordotic (anterior) curve
kyphosis
exaggerated kyphotic curve
spinal joints are separated by
intervertebral discs
intervertebral discs ____ each segment
cushion
rectus abdominis movement and example
trunk flexion; curl up
external oblique movement and example
flex, rotate vertebral column; diagonal chop
internal oblique movement and example
flex, rotate vertebral column; cable torso twist
transverse abdominis movement and example
compress abdomen; draw in
erector spinae group movement and example
extend vertebral column; good morning
quadrates lumborum movement and example
abduct vertebral column; lateral flexion
a ___ pelvis should be maintained during most lifts
neutral
which exercise should you not have a neutral pelvis
abdominal crunches
anterior pelvic tilt
forward rotational movement of the iliac crests at the top of the pelvis
anterior pelvic tilt _____ lordotic curve
increase
posterior pelvic tilt
backward rotational movement of iliac crests at the top of the pelvis
posterior pelvic tilt ___ lordotic curve
reduces
which joint provides the greatest degree of movement
ball and socket
rotator cuff
various CT and 4 muscles
4 muscles of rotator cuff
supraspinatus, infraspinatus, teres minor, subscapularis
deltoid movement and example
horizontally abduct, flex, extend, rotate humerus
side raise
latissimus dorsi movement and example
adduct, medially rotate, extend humerus
pull up
pectorals major movement and example
horizontally adduct, flex, extend, medially rotate humerus
bench press
teres minor movement and example
adduct, extend, medially rotate humerus
single-arm row
coracobrachialis movement and example
adduct, flex humerus
front raise
infraspinatus movement and example
extend, external rotate humerus
external band rotation
subscapularis movement and example
extend, internal rotate humerus
internal band rotation
supraspinatus movement and example
abduct humerus
empty can raise
teres minor movement and example
adduct, external rotate humerus
external band rotation
shoulder girdle
articulations between sternum and clavicle, and clavicle and scapular
2 joints in shoulder girdle
sternoclavicular
acrominoclavicular
trapezius movement and example
elevate, depress, rotate, fixes scapula, extend cervical
shoulder shrug
rhomboid major movement and example
retract, rotate, fixes scapula
seated row
pectoralis minor movement and example
depress scapula
chest fly
levator scapulae movement and example
elevate, retract scapula; laterally flex cervical spine
high row
elbow joint type
hinge
elbows work with ____ joints
radioulnar
primary grips
pronated, supinated, neutral, alternating
biceps brachii movement and example
flex, supinate forearm; flex, abduct arm
bicep curl
triceps brachii movement and example
extend forearm; extend, abduct arm
tricep push down
brachioradialis movement and example
flex forearm
hammer curl
brachialis movement and example
flex forearm
reverse curl
flexor carpi radialis movement and example
flex, abduct wrist
wrist curl
flexor carpi unlaris movement and example
flex, adduct wrist
wrist curl
extensor carpi radialis movement and example
extend, abduct wrist
reverse wrist curl
extensor carpi ulnaris movement and example
extend, adduct wrist
reverse wrist curl
psoas major movement and example
flex thigh/hip
knee raise
iliacus movement and example
flex, medially rotate thigh
diagonal knee raise
glute max movement and example
extend, adduct, laterally rotate thigh
squat
glute med movement and example
abduct, medially rotate thigh
lateral squat
glute min movement and example
abduct, medially rotate thigh
lateral squat
tensor fascia latae movement and example
abduct, medically rotate thigh
supine led abduction
piriformis movement and example
laterally rotate, abduct thigh
rotational step out
quadrates femoris movement and example
laterally rotate, abduct thigh
rotational step out
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
rectus femoris movement and example
extend leg, flex thigh
front squat
vastus lateralis movement and example
extend leg
lunge
vastus intermedius movement and example
extend leg
leg press
vastus medialis movement and example
extend leg
leg extension
sartorius movement and example
flex hip and leg; rotate leg medially and thigh laterally
lateral step up
biceps femoris movement and example
extend thigh; flex, laterally rotate leg
RDL
semitendinosus movement and example
extend thigh; flex, medially rotate leg
supine leg curl
semimembranosus movement and example
extend thigh; flex, medially rotate thigh
standing leg curl
adductor brevis movement and example
adduct, flex, laterally rotate thigh
lateral lunge
adductor longs movement and example
adduct, flex, laterally rotate thigh
side step up
adductor Magnus movement and example
adduct, extend, laterally rotate thigh
seated adduction
pectineus movement and example
adduct, flex thigh
cable adduction
gastrocnemius movement and example
plantar flex foot; flex leg
standing calf raise
soleus movement and example
plantar flex foot
seated calf raise
tibialis anterior movement and example
dorsiflex, invert foot
toe raise
peroneus tertius movement and example
dorsiflex and evert foot
toe raise
peroneus brevis movement and example
plantar flex, evert foot
calf raise
peroneus longus movement and example
plantar flex, evert foot
calf raise
flat foot
fallen arch
hollow foot
over-arch
Which of the following exercises is performed in the transverse plane?
a. Lunge
b. Military press
c. Oblique twist
d. Deadlift
c
Which segment of the vertebral column has 12 segments and a kyphotic curve?
a. Lumbar
b. Thoracic
c. Cervical
d. Sacral
b
Which of the following muscles flexes the trunk?
a. Erector spinae
b. Transverse abdominis
c. Rectus abdominis
d. Multifidus
c
Which of the following muscles retracts the scapula during a seated row?
a. Pectoralis minor
b. Supraspinatus
c. Deltoid
d. Rhomboids
d
which of the following uses a neutral grip
a. tricep push down
b. bench dip
c. hammer curl
d. barbell curl
c
Which of the following serves as the primary extensor of the hips?
a. Psoas major
b. Piriformis
c. Gluteus medius
d. Gluteus maximus
d
Which of the following muscles functions as a leg (knee) flexor?
a. Biceps femoris
b. Semimembranosus
c. Semitendinosus
d. All of the above
d
the ___ is the standard reference for the body when describing locations, positions and movements of limbs or other structures
anatomical position
the shoulders and ___ are both ball and socket joints capable of similar actions but possess different levels of mobility and stability
hip
___ is the term used to describe potentially harmful forces experiences at the knees when they cross over the toes during lunges
tibial translation
true or false: kyphosis describes and exaggerated anterior curvature of the spine that can lead to injury
false
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
indicate at least three biomechanics movements that can be performed by the trunk and/or neck
flexion
extension
hyperextension
lateral flexion
rotation
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
identify the muscles of the rotator cuff
supraspinatus, infraspinatus, teres minor, subscapularis
