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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
Q

Pec stabilization

A

Planks, hovers

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26
Q

Upper mid back muscles

A

Trapezius and rhomboids

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27
Q

Traps/rhomboid prime movement

A

Scapular elevation, adduction, and retraction

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28
Q

Traps/rhomboid single action

A

Straight arm scapular retraction

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29
Q

Traps/rhomboid multi action

A

Row, overhead press

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30
Q

Traps/rhomboid stability

A

Reverse planks

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31
Q

Mid back muscles

A

Latissimus dorsi

32
Q

Lats prime movement

A

Shoulder joint adduction and extension

33
Q

Lats multi action

A

Rows and pull ups

34
Q

Lats stability

A

Bent arm hangs, side planks

35
Q

Anterior torso muscles

A

Rectus abdominus, obliques

36
Q

Anterior torso prime movement

A

Spinal flexion, lateral flexion and rotation

37
Q

Anterior torso multi action

A

Rows and pull ups

38
Q

Anterior torso stability

A

V sits, supine leg press, plank, hover, exercises in unsupported hip flexion

39
Q

Posterior torso muscles

A

Erector spinae

40
Q

Posterior torso prime movement

A

Spinal extension

41
Q

Posterior torso multi action

A

Prone//hands on knees: opposite arm and leg lifts

42
Q

Posterior torso stability

A

V sits, reverse planks, exercises in unsupported hip flexion

43
Q

Butt muscles

A

Glutei

44
Q

Glutes prime movement

A

Hip extension, external rotation

45
Q

Glutes single action

A

Rear leg lifts

46
Q

Glutes multi action

A

Lunges and squats

47
Q

Glutes stability

A

Standing balance work, reverse planks

48
Q

Anterior thigh muscles

A

Iliopsoas, quadriceps

49
Q

Soas/quad prime movement

A

Hip flexion, knee extension

50
Q

Soas/quad single action

A

Knee extension, single straight leg raises

51
Q

Soas/quad multi action

A

Lunges and squats

52
Q

Soas/quad stability

A

Standing balance, wall sits

53
Q

Posterior thigh muscle

A

Hamstrings

54
Q

Hamstring prime movement

A

Knee flexion, hip extension

55
Q

Hamstring single action

A

Hamstring curls, rear leg lifts

56
Q

Hamstring multi action

A

Lunges and squats

57
Q

Hamstring stability

A

Standing balance work, reverse planks

58
Q

Outer thigh muscles

A

Gluteus medius and tensor fasciae latae

59
Q

Outer thigh prime movement

A

Hip abduction

60
Q

Outer thigh single action

A

Abduction side leg lifts

61
Q

Outer thigh stabilization

A

Single leg squats, single leg balance work, side planks

62
Q

Inner thigh muscles

A

Hip adductors

63
Q

Inner thigh prime movement

A

Hip adduction

64
Q

Inner thigh single action

A

Adduction leg lifts

65
Q

Inner thigh multi action

A

Plie squat with drag

66
Q

Inner thigh stability

A

Single leg squat, single leg balance

67
Q

Anterior lower leg muscles

A

Tibialis

68
Q

Tibialis prime movement

A

Dorsi flexion

69
Q

Tibialis single action

A

Toe raises

70
Q

Tibialis stability

A

Walking on heels

71
Q

Posterior lower leg muscles

A

Gastrocnemius, soleus

72
Q

Calf prime movement

A

Plantar flexion

73
Q

Calf single action

A

Heel raises

74
Q

Calf multi action

A

Jump

75
Q

Calf stability

A

Walking/balancing on toes

AFAA (3 decks)

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