Kinesiology of Exercise Flashcards
Hip Flexors
[anterior]
Iliopsoas, rectus femoris, sartorius, and tensor fasciae latae, pectineus (TFL)
Hip Extensors
[posterior]
Hamstrings, and glute maximus
–>Hamstrings prime mover in low-intensity movements, e.g. normal walking; glute max prime mover in higher-intensity activities, e.g. stair climbing, sprinting
Hip Abductors
[lateral]
Glute medius, glute minimus, and superior fibers of glute max, hamstrings, assisted by TFL
Hip External Rotators
[lateral]
Iliopsoas, sartorius, pectineus, deep six external rotators (deep to glue max)
When the hip is extended, glute max acts as external rotator
Hip Adductors
[medial]
Adductor magnus, adductor longus, and adductor brevis, pectineus, gracilis
Hip Internal Rotators
[medial]
Adductor longus, adductor brevis, glute medius, glute minimus, pectineus, and TFL
No true primary internal rotator
Knee Extensors
[anterior]
Quadriceps femoris: rectus femoris, vastus lateralis, vastus intermedius, vastus medialis
Knee Flexors
[posterior]
Hamstrings: semitendinosus, semimembraosus, biceps femoris
Secondary flexors: sartorius, popliteus, gastrocnemius, gracilis
Knee Internal Rotators
[posterior]
Semimembranosus, semitendinosus (two medial hamstrings)
Knee External Rotator
[posterior] Biceps femoris (lateral hamstring)
Ankle Dorsiflexors
[anterior]
Anterior tibialis, extensor digitorum longus, extensor hallucis longus
Ankle Plantarflexors
[superficial posterior]
Soleus and gastrocnemius
[deep posterior]
Secondary plantarflexors: posterior tibialis, flexor hallucis longus, flexor digitorum longus, plantaris, peroneus longus, peroneus brevis
Foot Evertors
[lateral]
Peroneus longus and peroneus brevis
Foot Invertors
[medial]
Anterior tibialis and posterior tibialis
Trunk Flexors
[anterior and lateral]
Trunk flexion: Rectus abdominis, external obliques, internal obliques
Lateral flexion: rectus abdominis, external obliques, internal obliques (one side independently)
Lateral rotation: external oblique with opposite internal oblique
Trunk Extensors
[posterior]
Erector spinae group: iliocostalis, longissimus, spinalis
Shoulder Joint Complex
Sternoclavicular joint, acromioclavicular joint, glenohumeral joint, scapulothoracic articulation
Scapulohumeral Rhythm
The working together of the glenohumeral joint and scapulothoracic articulation to produce coordinated flexion and extension in the saggital plane and abduction and adduction in the frontal plane
–> 2 degrees of GH motion for every 1 degree of ST motion
Anatomical Movements of the Scapulae
Elevation and depression, adduction (retraction) and abduction (protraction), and upward and downward rotation
Anterior Shoulder Girdle Muscles
Pectoralis minor: Abduction, depression, and downward rotation of scapula
Serratus anterior: Abduction and upward rotation of scapula (with upper trapezius)
Posterior Shoulder Girdle Muscles
Trapezius: elevation and upward rotation (upper), adduction (middle), depression and adduction (lower) of scapula
Rhomboids: adduction and elevate scapulae; assist with downward rotation
Levator scapulae: elevates scapulae
Glenohumeral Joint Muscles
Pectoralis major, deltoids, rotator cuff muscles, latissimus dorsi, teres major
Pectoralis Major
Adduction, internal rotation, and horizontal flexion of humerus
Deltoids
Anterior deltoid: flexes, internally rotates, and horizontally flexes the humerus
Middle deltoid: abducts humerus
Posterior deltoid: extends, externally rotates, and horizontally extends the humerus
Rotator Cuff Muscles and Functions
Subscapularis (anterior): internally rotates humerus
Supraspinatus: abducts humerus
Infraspinatus and teres minor: external rotation of humerus
Latissimus Dorsi and Teres Major
Adduction, extension, and internal rotation of humerus
Elbow Flexion
Biceps brachii, brachialis, brachioradialis, pronator teres
Forearm Supination
Biceps brachii, brachioradialis, supinator
Elbow Extension
Triceps brachii
Forearm Pronation
Pronator teres, pronator quadratus
Wrist Flexion
Flexor carpi radialis, flexor carpi ulnaris, palmaris longus
Wrist Extension
Extensor carpi radialis longus, extensor carpi ulnaris
Closed-Chain Kinetic Movements
The end of the kinetic chain farthest from the body is fixed, e.g. squats, where feet are fixed but rest of body moves
Open-Chain Kinetic Movements
The end of the kinetic chain farthest from the body is open, e.g. seated leg extension
—–>more shearing forces on joints
Bipennate Muscle
Tendon runs entire length of muscle, fibers insert onto each side of tendon (rectus femoris)
Supination and Pronation (Arm)
Supination: rotating forearm outward so palm faces forward/anterior (anatomical position)
Pronation: Rotating forearm inward so palm faces backwards/posterior
Three Main Types of Joints
Fibrous joint: Held together tightly by fibrous connective tissue; little to no movement
Cartilaginous joint: Connected by cartilage; little to no movement
Synovial joint: Freely moveable and most common joint
Multipennate Muscle
Fibers have complex arrangement that involves convergence of several tendons
Reciprocal Inhibition
The neural mechanism that allows an antagonist muscle to relax when an agonist muscle is contracted
Contribution of Soft Tissue to Resistance Encountered by Joint during Movement through its ROM
Ligaments (joint capsule) 47%
Muscle (fascia) 41%
Tendons 10%
Skin 2%
Longitudinal Muscle
Muscle fibers run parallel to the long axis of muscle, forming a long, strap-like arrangement (e.g. sartorius)
Unipennate Muscle
Tendon runs the entire length of muscle, fibers diagonally insert onto one side of tendon (anterior tibialis)
Scapular Plane
30 degrees anterior to the frontal plane
What happens when the upper trapezius is tight?
If upper trap is tight and middle and lower are weak, scapulae elevate during scapular retraction movements like seated row.
–>Upper traps keep scapulae high, pulling shoulders towards ears, and middle and lower traps are not strong enough to overcome tightness in upper traps
What muscle(s) should be primary focus in fixing scapular winging?
Serratus anterior (and rhomboids)
Weakness results in inability of muscle to hold medial border of scapula in place against ribs
Primary external rotators of humerus
Infraspinatus, Teres minor, posterior deltoid
Primary internal rotators of humerus
Subscapularis, lats, and teres major
Primary abductors of humerus
Pectoralis minor, middle deltoid
Popliteus
Muscle behind knee that originates on the lateral condyle of femur and attaches on posterior surface of tibia above soleus
Flexes and internally rotates tibia
Piriformis
Originates on posterior sacrum and inserts on superior greater trochanter of femur
Externally rotates, abducts, and extends femur
Mobility and Stability of Kinetic Chain: Joints and spine
Glenohumeral: Mobility Scapulothoraicic: Stability Thoracic Spine: Mobility Lumbar Spine: Stability Hip: Mobility Knee: Stability Ankle: Mobility Foot: Stability
Length-Tension Relationship
The relationship between the contractile proteins (e.g., actin and myosin) of a sarcomere and their force-generating capacity
Co-contraction
To help stabilize and control movement within the joint, some degree of simultaneous co-contraction of the antagonist muscle also occurs
Beth is a 28-year-old woman who is looking to improve her overall fitness. How long should she rest for in between sets on a leg press exercise?
30–90 seconds
A person exercising for the purpose of general fitness should rest for 30-90 seconds in between sets of a resistance exercise
Tim is training to increase muscular strength. What percent of his 1 repetition maximum should he be training at to accomplish this goal?
70-90% of 1RM
When training for muscular strength it is recommended to train at an intensity of between 70 and 90 percent of your 1RM, and for optimal strength development 80-90%.
During the first two weeks of an exercise program, strength gains are typically a result of what adaptation?
Motor learning
Most strength increases in the first two weeks of a training program are typically due to increased motor unit recruitment within the nervous system as opposed to an increase in muscle size, which comes later.
How many times per week should a new client be training?
A person who is not currently training or is just beginning should start out exercising between 2 and 3 times per week.
How long does it take for someone to lose strength gains?
At about one-half the rate that it was gained.
For example: if someone increased leg press strength 50% over a 10-week period, they would lose half the strength gain after 10 weeks and all of it after 20 weeks without training
