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ACE Exam > Kinesiology of Exercise > Flashcards

Kinesiology of Exercise Flashcards

1
Q

Hip Flexors

A

[anterior]

Iliopsoas, rectus femoris, sartorius, and tensor fasciae latae, pectineus (TFL)

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2
Q

Hip Extensors

A

[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

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3
Q

Hip Abductors

A

[lateral]

Glute medius, glute minimus, and superior fibers of glute max, hamstrings, assisted by TFL

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4
Q

Hip External Rotators

A

[lateral]
Iliopsoas, sartorius, pectineus, deep six external rotators (deep to glue max)

When the hip is extended, glute max acts as external rotator

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5
Q

Hip Adductors

A

[medial]

Adductor magnus, adductor longus, and adductor brevis, pectineus, gracilis

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6
Q

Hip Internal Rotators

A

[medial]
Adductor longus, adductor brevis, glute medius, glute minimus, pectineus, and TFL

No true primary internal rotator

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7
Q

Knee Extensors

A

[anterior]

Quadriceps femoris: rectus femoris, vastus lateralis, vastus intermedius, vastus medialis

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8
Q

Knee Flexors

A

[posterior]
Hamstrings: semitendinosus, semimembraosus, biceps femoris
Secondary flexors: sartorius, popliteus, gastrocnemius, gracilis

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9
Q

Knee Internal Rotators

A

[posterior]

Semimembranosus, semitendinosus (two medial hamstrings)

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10
Q

Knee External Rotator

A 
[posterior]
Biceps femoris (lateral hamstring)
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11
Q

Ankle Dorsiflexors

A

[anterior]

Anterior tibialis, extensor digitorum longus, extensor hallucis longus

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12
Q

Ankle Plantarflexors

A

[superficial posterior]
Soleus and gastrocnemius

[deep posterior]
Secondary plantarflexors: posterior tibialis, flexor hallucis longus, flexor digitorum longus, plantaris, peroneus longus, peroneus brevis

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13
Q

Foot Evertors

A

[lateral]

Peroneus longus and peroneus brevis

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14
Q

Foot Invertors

A

[medial]

Anterior tibialis and posterior tibialis

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15
Q

Trunk Flexors

A

[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

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16
Q

Trunk Extensors

A

[posterior]

Erector spinae group: iliocostalis, longissimus, spinalis

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17
Q

Shoulder Joint Complex

A

Sternoclavicular joint, acromioclavicular joint, glenohumeral joint, scapulothoracic articulation

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18
Q

Scapulohumeral Rhythm

A

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

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19
Q

Anatomical Movements of the Scapulae

A

Elevation and depression, adduction (retraction) and abduction (protraction), and upward and downward rotation

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20
Q

Anterior Shoulder Girdle Muscles

A

Pectoralis minor: Abduction, depression, and downward rotation of scapula

Serratus anterior: Abduction and upward rotation of scapula (with upper trapezius)

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21
Q

Posterior Shoulder Girdle Muscles

A

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

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22
Q

Glenohumeral Joint Muscles

A

Pectoralis major, deltoids, rotator cuff muscles, latissimus dorsi, teres major

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23
Q

Pectoralis Major

A

Adduction, internal rotation, and horizontal flexion of humerus

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24
Q

Deltoids

A

Anterior deltoid: flexes, internally rotates, and horizontally flexes the humerus

Middle deltoid: abducts humerus

Posterior deltoid: extends, externally rotates, and horizontally extends the humerus

25
Rotator Cuff Muscles and Functions
Subscapularis (anterior): internally rotates humerus Supraspinatus: abducts humerus Infraspinatus and teres minor: external rotation of humerus
26
Latissimus Dorsi and Teres Major
Adduction, extension, and internal rotation of humerus
27
Elbow Flexion
Biceps brachii, brachialis, brachioradialis, pronator teres
28
Forearm Supination
Biceps brachii, brachioradialis, supinator
29
Elbow Extension
Triceps brachii
30
Forearm Pronation
Pronator teres, pronator quadratus
31
Wrist Flexion
Flexor carpi radialis, flexor carpi ulnaris, palmaris longus
32
Wrist Extension
Extensor carpi radialis longus, extensor carpi ulnaris
33
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
34
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
35
Bipennate Muscle
Tendon runs entire length of muscle, fibers insert onto each side of tendon (rectus femoris)
36
Supination and Pronation (Arm)
Supination: rotating forearm outward so palm faces forward/anterior (anatomical position) Pronation: Rotating forearm inward so palm faces backwards/posterior
37
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
38
Multipennate Muscle
Fibers have complex arrangement that involves convergence of several tendons
39
Reciprocal Inhibition
The neural mechanism that allows an antagonist muscle to relax when an agonist muscle is contracted
40
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%
41
Longitudinal Muscle
Muscle fibers run parallel to the long axis of muscle, forming a long, strap-like arrangement (e.g. sartorius)
42
Unipennate Muscle
Tendon runs the entire length of muscle, fibers diagonally insert onto one side of tendon (anterior tibialis)
43
Scapular Plane
30 degrees anterior to the frontal plane
44
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
45
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
46
Primary external rotators of humerus
Infraspinatus, Teres minor, posterior deltoid
47
Primary internal rotators of humerus
Subscapularis, lats, and teres major
48
Primary abductors of humerus
Pectoralis minor, middle deltoid
49
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
50
Piriformis
Originates on posterior sacrum and inserts on superior greater trochanter of femur Externally rotates, abducts, and extends femur
51
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 ```
52
Length-Tension Relationship
The relationship between the contractile proteins (e.g., actin and myosin) of a sarcomere and their force-generating capacity
53
Co-contraction
To help stabilize and control movement within the joint, some degree of simultaneous co-contraction of the antagonist muscle also occurs
54
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
55
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%.
56
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.
57
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.
58
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

ACE Exam (6 decks)

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