Functional Anatomy & Resistance Training Techniques

Question 1

anatomical position

Answer 1

the standard reference for the body when describing locations, positions, and movements of limbs or other anatomical structures

Question 2

Sagittal plane

Answer 2

splits the body into left and right halves; includes exercises that require forward-backward movement (e.g., lunge)

Question 3

Frontal plane

Answer 3

splits the body into front and back halves; includes exercises that require side-to-side movement (e.g., lateral raises)

Question 4

Transverse plane

Answer 4

splits the body into top and bottom halves; includes exercises that require rotation (e.g., oblique twists)

Question 5

Prime mover

Answer 5

muscle required to perform the majority of mechanical work to overcome the load during a given exercise

Question 6

Midline

Answer 6

the median plane of the body

Question 7

anterior axillary line

Answer 7

runs down the forward crease of the armpit

Question 8

midaxillary line

Answer 8

– perpendicular line drawn downward from the apex of the axilla (armpit)

Question 9

Anterior

Answer 9

located before or in front

Question 10

Posterior

Answer 10

located behind or toward the rear

Question 11

Proximal

Answer 11

situated nearest to point of attachment or origin

Question 12

Distal

Answer 12

situated farthest from point of attachment or origin

Question 13

Superior

Answer 13

above another given structure

Question 14

Inferior

Answer 14

below another given structure

Question 15

Medial

Answer 15

toward the midline or center of the body

Question 16

Lateral

Answer 16

situated or extending away from the midline of the body

Question 17

Ipsilateral

Answer 17

on, or relating to, the same side of the body

Question 18

contralateral

Answer 18

on, or relating to, the opposite side of the body

Question 19

Superficial

Answer 19

shallow proximity in relation to a surface

Question 20

Deep

Answer 20

extending inward in relation to a surface layer

Question 21

Five regions of the vertebral column

Answer 21

Cervical vertebrae (7)

Thoracic vertebrae (12)

Lumbar vertebrae (5)

Sacrum and coccyx (9 fused)

Question 22

state of proper postural position that includes four major curvatures (promotes efficient movement)

Answer 22

Neutral spine

Question 23

Cervical and lumbar regions have what curvature?

Answer 23

lordotic curvature

Question 24

thoracic and sacral regions have what curvature?

Answer 24

kyphotic curvature

Question 25

Lordosis

Answer 25

exaggerated lordotic (anterior) curvature of the spine

Question 26

Kyphosis

Answer 26

exaggerated kyphotic (posterior) curvature of the spine – can both lead to postural issues and injury

Question 27

Spinal joints are separated by

Answer 27

intervertebral discs that serve to cushion each segment during movement and exercise

Question 28

Rectus Abdominis’s movement function?

Answer 28

Trunk flexion

Question 29

External Oblique movement

Answer 29

Flexes and rotates vertebral column

Question 30

Internal oblique movement

Answer 30

Flexes and rotates vertebral column

Question 31

Transverse Abdominis

Answer 31

Compress abdomen

Question 32

Erector spinae group

Answer 32

Extends vertebral column

Question 33

Quadratus Lumborum

Answer 33

Abducts vertebral column

Question 34

Pelvic positioning facts

Answer 34

As the pelvis and spine are connected, pelvic positioning during exercise must be correct to protect the spine (lower back) from excessive stress A neutral pelvis should be maintained during most lifts except for abdominal crunches which require a posterior tilt for proper muscle activation

Question 35

Anterior pelvic tilt

Answer 35

forward rotational movement of the iliac crests at the top of the pelvis; increases the lordotic curve of the lumbar spine

Question 36

Posterior pelvic tilt

Answer 36

backward rotational movement of the iliac crests at the top of the pelvis; reduces the lordotic curve of the lumbar spine

Question 37

Shoulders are what kind of joint?

Answer 37

Ball & socket

Question 38

Rotator cuff

Answer 38

various connective tissues and four muscles including the supraspinatus, infraspinatus, teres minor, and subscapularis which counteract lack of stability in the shoulder joints

Question 39

Supraspinatus movement

Answer 39

Abducts humerus

Question 40

Subscapularis

Answer 40

Extend and internally rotate humerus

Question 41

Teres minor

Answer 41

Adduct and externally rotate humerus

Question 42

Coracobrachialis

Answer 42

Adduct and flex humerus

Question 43

Teres major

Answer 43

Adduct, extend, and medially rotate humerus

Question 44

Pectoralis major

Answer 44

Horizontally adduct, flex, extend, and medially rotate humerus

Question 45

Latissimus dorsi

Answer 45

Adduct, medially rotate, and extend humerus

Question 46

Deltoids

Answer 46

Horizontally abduct, flex, extend, and rotate humerus

Question 47

Shoulder girdle

Answer 47

joint complex that includes articulations between the sternum and clavicle (sternoclavicular joint) and the clavicle and scapula (acromioclavicular joint)

Question 48

Shoulder girdle muscles include:

Answer 48

Trapezius, rhomboid, major, pectoralis minor, levator scapulae

Question 49

Trapezius movement

Answer 49

Elevates, depresses, rotates, and fixes scapula; extends cervical spine

Question 50

Rhomboid major

Answer 50

Retracts, rotates, and fixes scapula

Question 51

Pectoralis minor

Answer 51

Depresses scapula

Question 52

Levator scapulae

Answer 52

Elevates and retracts scapula; laterally flex cervical spine

Question 53

Elbow info

Answer 53

The elbows are hinge joints; they work with the radioulnar joints which allow the wrists to rotate for use of various grips during lifting (radius can rotate over the ulna in the forearm) Primary grips include – pronated, supinated, neutral, and alternating Changing the grip can alter muscle activation patterns (e.g., supinated will increase biceps activation during pulls)

Question 54

Hips

Answer 54

Ball-and-socket joint similar to the shoulder; possesses much greater stability at the expense of lower movement range (due to deeper socket and connective structures

Question 55

Knees

Answer 55

Hinge joints at an increased risk for injury compared to the elbows

Question 56

Tibial translation

Answer 56

describes potentially 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 (e.g., lunging)

Question 57

Ankles

Answer 57

The ankle is a specialized hinge joint which is involved in two tri-planar movements: Supination – combines dorsiflexion, abduction, and eversion Pronation – combines inversion, adduction, and plantarflexion Due to its specialized movement abilities, the feet can become deformed to have a very high arch (supination) or no arch at all (pronation)

Question 58

Please review all upper-body, lower-body and trunk exercises in your digital textbook (and video library) and make sure to understand the following: