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AFAA > Joint actions > Flashcards

Joint actions Flashcards

1
Q

Shoulder muscle

A

Deltoids

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2
Q

Deltoid prime movement

A

Shoulder flexion, extension, abduction, horizontal abduction

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3
Q

Deltoid single action

A

Anterior, lateral, posterior raises; rotation

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4
Q

Deltoid multi action

A

Push ups, upright rows

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5
Q

Deltoid stability

A

Planks, hovers

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6
Q

Front of upper arm muscle

A

Biceps

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7
Q

Biceps prime movement

A

Elbow flexion

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8
Q

Biceps single action

A

Curls

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9
Q

Biceps multi action

A

Pullups, rows

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10
Q

Biceps stability

A

Bent arm hangs

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11
Q

Back of upper arm muscle

A

Triceps

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12
Q

Triceps prime movement

A

Elbow extension

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13
Q

Triceps single action

A

Kickbacks

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14
Q

Triceps multi action

A

Dips, push ups, presses

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15
Q

Triceps stability

A

Planks

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16
Q

Lower arm muscle

A

Small flexors and extensors

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17
Q

Lower arm prime movements

A

Wrist and finger flexion and extension, forearm supination and pronation, wrist abduction and adduction

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18
Q

Lower arm single action

A

Wrist curls and extensions, wrist abduction and adduction

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19
Q

Lower arm multi action

A

Rotation curls

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20
Q

Lower arm stabilization

A

Weight-bearing or weight-holding with wrist in neutral

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21
Q

Chest muscle

A

Pectorals

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22
Q

Pec prime movement

A

Horizontal shoulder flexion and adduction, medial arm rotation

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23
Q

Pec single action

A

Flys

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24
Q

Pec multi action

A

Bench press, pull ups

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25
Pec stabilization
Planks, hovers
26
Upper mid back muscles
Trapezius and rhomboids
27
Traps/rhomboid prime movement
Scapular elevation, adduction, and retraction
28
Traps/rhomboid single action
Straight arm scapular retraction
29
Traps/rhomboid multi action
Row, overhead press
30
Traps/rhomboid stability
Reverse planks
31
Mid back muscles
Latissimus dorsi
32
Lats prime movement
Shoulder joint adduction and extension
33
Lats multi action
Rows and pull ups
34
Lats stability
Bent arm hangs, side planks
35
Anterior torso muscles
Rectus abdominus, obliques
36
Anterior torso prime movement
Spinal flexion, lateral flexion and rotation
37
Anterior torso multi action
Rows and pull ups
38
Anterior torso stability
V sits, supine leg press, plank, hover, exercises in unsupported hip flexion
39
Posterior torso muscles
Erector spinae
40
Posterior torso prime movement
Spinal extension
41
Posterior torso multi action
Prone//hands on knees: opposite arm and leg lifts
42
Posterior torso stability
V sits, reverse planks, exercises in unsupported hip flexion
43
Butt muscles
Glutei
44
Glutes prime movement
Hip extension, external rotation
45
Glutes single action
Rear leg lifts
46
Glutes multi action
Lunges and squats
47
Glutes stability
Standing balance work, reverse planks
48
Anterior thigh muscles
Iliopsoas, quadriceps
49
Soas/quad prime movement
Hip flexion, knee extension
50
Soas/quad single action
Knee extension, single straight leg raises
51
Soas/quad multi action
Lunges and squats
52
Soas/quad stability
Standing balance, wall sits
53
Posterior thigh muscle
Hamstrings
54
Hamstring prime movement
Knee flexion, hip extension
55
Hamstring single action
Hamstring curls, rear leg lifts
56
Hamstring multi action
Lunges and squats
57
Hamstring stability
Standing balance work, reverse planks
58
Outer thigh muscles
Gluteus medius and tensor fasciae latae
59
Outer thigh prime movement
Hip abduction
60
Outer thigh single action
Abduction side leg lifts
61
Outer thigh stabilization
Single leg squats, single leg balance work, side planks
62
Inner thigh muscles
Hip adductors
63
Inner thigh prime movement
Hip adduction
64
Inner thigh single action
Adduction leg lifts
65
Inner thigh multi action
Plie squat with drag
66
Inner thigh stability
Single leg squat, single leg balance
67
Anterior lower leg muscles
Tibialis
68
Tibialis prime movement
Dorsi flexion
69
Tibialis single action
Toe raises
70
Tibialis stability
Walking on heels
71
Posterior lower leg muscles
Gastrocnemius, soleus
72
Calf prime movement
Plantar flexion
73
Calf single action
Heel raises
74
Calf multi action
Jump
75
Calf stability
Walking/balancing on toes

AFAA (3 decks)

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