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Ncsf CPT > Functional Anatomy & Resistance Training Techniques > Flashcards

Functional Anatomy & Resistance Training Techniques Flashcards

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NASM ® CPT flashcards
1
Q

anatomical position

A

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

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2
Q

Sagittal plane

A

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

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3
Q

Frontal plane

A

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

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4
Q

Transverse plane

A

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

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5
Q

Prime mover

A

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

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6
Q

Midline

A

the median plane of the body

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7
Q

anterior axillary line

A

runs down the forward crease of the armpit

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8
Q

midaxillary line

A

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

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9
Q

Anterior

A

located before or in front

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10
Q

Posterior

A

located behind or toward the rear

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11
Q

Proximal

A

situated nearest to point of attachment or origin

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12
Q

Distal

A

situated farthest from point of attachment or origin

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13
Q

Superior

A

above another given structure

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14
Q

Inferior

A

below another given structure

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15
Q

Medial

A

toward the midline or center of the body

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16
Q

Lateral

A

situated or extending away from the midline of the body

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17
Q

Ipsilateral

A

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

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18
Q

contralateral

A

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

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19
Q

Superficial

A

shallow proximity in relation to a surface

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20
Q

Deep

A

extending inward in relation to a surface layer

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21
Q

Five regions of the vertebral column

A

Cervical vertebrae (7)

Thoracic vertebrae (12)

Lumbar vertebrae (5)

Sacrum and coccyx (9 fused)

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22
Q

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

A

Neutral spine

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23
Q

Cervical and lumbar regions have what curvature?

A

lordotic curvature

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24
Q

thoracic and sacral regions have what curvature?

A

kyphotic curvature

25
Q

Lordosis

A

exaggerated lordotic (anterior) curvature of the spine

26
Q

Kyphosis

A

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

27
Q

Spinal joints are separated by

A

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

28
Q

Rectus Abdominis’s movement function?

A

Trunk flexion

29
Q

External Oblique movement

A

Flexes and rotates vertebral column

30
Q

Internal oblique movement

A

Flexes and rotates vertebral column

31
Q

Transverse Abdominis

A

Compress abdomen

32
Q

Erector spinae group

A

Extends vertebral column

33
Q

Quadratus Lumborum

A

Abducts vertebral column

34
Q

Pelvic positioning facts

A

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

35
Q

Anterior pelvic tilt

A

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

36
Q

Posterior pelvic tilt

A

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

37
Q

Shoulders are what kind of joint?

A

Ball & socket

38
Q

Rotator cuff

A

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

39
Q

Supraspinatus movement

A

Abducts humerus

40
Q

Subscapularis

A

Extend and internally rotate humerus

41
Q

Teres minor

A

Adduct and externally rotate humerus

42
Q

Coracobrachialis

A

Adduct and flex humerus

43
Q

Teres major

A

Adduct, extend, and medially rotate humerus

44
Q

Pectoralis major

A

Horizontally adduct, flex, extend, and medially rotate humerus

45
Q

Latissimus dorsi

A

Adduct, medially rotate, and extend humerus

46
Q

Deltoids

A

Horizontally abduct, flex, extend, and rotate humerus

47
Q

Shoulder girdle

A

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

48
Q

Shoulder girdle muscles include:

A

Trapezius, rhomboid, major, pectoralis minor, levator scapulae

49
Q

Trapezius movement

A

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

50
Q

Rhomboid major

A

Retracts, rotates, and fixes scapula

51
Q

Pectoralis minor

A

Depresses scapula

52
Q

Levator scapulae

A

Elevates and retracts scapula;
laterally flex cervical spine

53
Q

Elbow info

A

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)

54
Q

Hips

A

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

55
Q

Knees

A

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

56
Q

Tibial translation

A

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)

57
Q

Ankles

A

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)

58
Q

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

A

Ncsf CPT (14 decks)

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