Functional Anatomy & Resistance Training Techniques Flashcards
anatomical position
the standard reference for the body when describing locations, positions, and movements of limbs or other anatomical structures
Sagittal plane
splits the body into left and right halves; includes exercises that require forward-backward movement (e.g., lunge)
Frontal plane
splits the body into front and back halves; includes exercises that require side-to-side movement (e.g., lateral raises)
Transverse plane
splits the body into top and bottom halves; includes exercises that require rotation (e.g., oblique twists)
Prime mover
muscle required to perform the majority of mechanical work to overcome the load during a given exercise
Midline
the median plane of the body
anterior axillary line
runs down the forward crease of the armpit
midaxillary line
– perpendicular line drawn downward from the apex of the axilla (armpit)
Anterior
located before or in front
Posterior
located behind or toward the rear
Proximal
situated nearest to point of attachment or origin
Distal
situated farthest from point of attachment or origin
Superior
above another given structure
Inferior
below another given structure
Medial
toward the midline or center of the body
Lateral
situated or extending away from the midline of the body
Ipsilateral
on, or relating to, the same side of the body
contralateral
on, or relating to, the opposite side of the body
Superficial
shallow proximity in relation to a surface
Deep
extending inward in relation to a surface layer
Five regions of the vertebral column
Cervical vertebrae (7)
Thoracic vertebrae (12)
Lumbar vertebrae (5)
Sacrum and coccyx (9 fused)
state of proper postural position that includes four major curvatures (promotes efficient movement)
Neutral spine
Cervical and lumbar regions have what curvature?
lordotic curvature
thoracic and sacral regions have what curvature?
kyphotic curvature
Lordosis
exaggerated lordotic (anterior) curvature of the spine
Kyphosis
exaggerated kyphotic (posterior) curvature of the spine – can both lead to postural issues and injury
Spinal joints are separated by
intervertebral discs that serve to cushion each segment during movement and exercise
Rectus Abdominis’s movement function?
Trunk flexion
External Oblique movement
Flexes and rotates vertebral column
Internal oblique movement
Flexes and rotates vertebral column
Transverse Abdominis
Compress abdomen
Erector spinae group
Extends vertebral column
Quadratus Lumborum
Abducts vertebral column
Pelvic positioning facts
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
Anterior pelvic tilt
forward rotational movement of the iliac crests at the top of the pelvis; increases the lordotic curve of the lumbar spine
Posterior pelvic tilt
backward rotational movement of the iliac crests at the top of the pelvis; reduces the lordotic curve of the lumbar spine
Shoulders are what kind of joint?
Ball & socket
Rotator cuff
various connective tissues and four muscles including the supraspinatus, infraspinatus, teres minor, and subscapularis which counteract lack of stability in the shoulder joints
Supraspinatus movement
Abducts humerus
Subscapularis
Extend and internally rotate humerus
Teres minor
Adduct and externally rotate humerus
Coracobrachialis
Adduct and flex humerus
Teres major
Adduct, extend, and medially rotate humerus
Pectoralis major
Horizontally adduct, flex, extend, and medially rotate humerus
Latissimus dorsi
Adduct, medially rotate, and extend humerus
Deltoids
Horizontally abduct, flex, extend, and rotate humerus
Shoulder girdle
joint complex that includes articulations between the sternum and clavicle (sternoclavicular joint) and the clavicle and scapula (acromioclavicular joint)
Shoulder girdle muscles include:
Trapezius, rhomboid, major, pectoralis minor, levator scapulae
Trapezius movement
Elevates, depresses, rotates, and fixes scapula; extends cervical spine
Rhomboid major
Retracts, rotates, and fixes scapula
Pectoralis minor
Depresses scapula
Levator scapulae
Elevates and retracts scapula;
laterally flex cervical spine
Elbow info
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)
Hips
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
Knees
Hinge joints at an increased risk for injury compared to the elbows
Tibial translation
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)
Ankles
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)
Please review all upper-body, lower-body and trunk exercises in your digital textbook (and video library) and make sure to understand the following:
