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MIlo > Les 2: Onderlichaam: hinge & squat > Flashcards

Les 2: Onderlichaam: hinge & squat Flashcards

1
Q

Abduction

A

Moving a body part away from the body’s center (Tip: ‘b’ for ‘outward’).

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2
Q

Adduction

A

Bringing a body part closer to the body’s center (Tip: ‘add’ to bring closer).

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3
Q

Anteflexion

A

Lifting a body part in a forward direction (a type of flexion).

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4
Q

Anterior Pelvic Tilt

A

Tilting the hips forward.

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5
Q

Angular Motion

A

Body parts rotating around an axis to form a circle if completed. Also called rotational or circular motion.

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6
Q

Bar Path

A

The path a barbell takes from start to finish in a lift.

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7
Q

Biomechanics

A

Study of forces applied by and on the body and other organisms, especially during movement.

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8
Q

Cognition

A

The brain’s process of handling stimuli and making decisions, leading to action or inaction.

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9
Q

Cognitive Bias

A

An irrational or flawed thought process, leading to biased learning or judgment.

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10
Q

Confirmation Bias

A

The tendency to favor information that confirms existing beliefs or opinions.

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11
Q

Medial Rotation

A

Rotating inward.

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12
Q

Exo-rotation

A

Rotating outward (Tip: ‘exo’ for ‘external’).

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13
Q

External Forces

A

Forces like body weight and those we exert on our surroundings.

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14
Q

Fulcrum

A

the support about which a lever pivots.

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15
Q

Flexion Moment

A

a bending movement around a joint in a limb (as the knee or elbow) that decreases the angle between the bones of the limb at the joint

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16
Q

Flexion Arm

A

In a deadlift, a fixed position where the back is intentionally rounded to shorten the lever arm. Used by top powerlifters.

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17
Q

Frontal Plane

A

The plane dividing the body into front and back. Movements like arm abduction and shoulder rotation occur in this plane.

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18
Q

Lever

A

lever is a simple machine consisting of a beam or rigid rod pivoted at a fixed hinge, or fulcrum. A lever is a rigid body capable of rotating on a point on itself. On the basis of the locations of fulcrum, load and effort, the lever is divided into three types.

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19
Q

Heuristic

A

A scientific strategy for systematically solving problems and discovering things methodically.

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20
Q

Hindsight Bias

A

The tendency to believe one had predicted an event after it occurs.

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21
Q

Hip Dissociation

A

Lumbopelvic dissociation refers to the ability to move your hips (or pelvic bone), independently from your low back (lumbar spine). Research shows that low back pain may occur more frequently in individuals who have reduced lumbopelvic dissociation, and spinal body awareness. A pure hip flexion where the lumbar spine remains immobile and stiff.

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22
Q

Hip Hinge

A

Bending at the hips, similar to how a door hinge moves. Essential for movements like bending and lifting.

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23
Q

Hypothesis

A

A theory formed based on the information and context available, suggesting a likely scenario or explanation.

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24
Q

Internal Forces

A

The forces exerted by muscles to create controlled movements, both pulling and pushing on limbs and joints.

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25
Q

Intuition

A

The ability to understand or know something immediately without conscious reasoning, often referred to as a ‘gut feeling.’

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26
Q

Line of Pull/Action

A

The vertical line downwards from a center of gravity due to gravity, creating resistance or load.

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27
Q

Linear Motion

A

Movement of body parts in the same direction, either straight or with a slight curve.

28
Q

Mindmap

A

A visual overview linking various terms to form a comprehensive web of knowledge on a specific topic.

29
Q

Moment Arm

A

The distance between where a force is applied and the pivot point (fulcrum). The force’s effectiveness varies inversely with the length of the moment arm.

30
Q

Posterior Pelvic Tilt

A

Tilting the hips backward.

31
Q

Praatje Plaatje Daadje

A

A teaching model that involves explaining first (talk), showing an example (image), and then performing (action).

32
Q

Retroflexion

A

Lifting a body part in a backward direction (extension).

33
Q

Noise

A

Receiving information that may not be valid but seems important, potentially leading to confusion or misinformation.

34
Q

Sagittal Plane

A

The sagittal plane is a vertical plane which passes through the body longitudinally. It divides the body into a left section and a right section. A specific sagittal plane is the median sagittal plane – which passes down the midline of the body, separating it into equal halves.

35
Q

Self-Fulfilling Prophecy

A

A prediction that causes itself to become true due to the belief and subsequent behavior of the believer.

36
Q

Self-Serving Bias

A

The tendency to attribute personal successes to internal factors while blaming external factors for failures.

37
Q

Torque

A

The rotational force applied to an object or body part, causing movement.

38
Q

Transverse Plane

A

The plane dividing the body into upper and lower parts. Movements like trunk rotation and shoulder and hip rotations in this plane.

39
Q

Deadlift (Hinge Movement)

A

-Muscles: Glutes, hamstrings, lower back (erector spinae), core.
-Start Position: Feet hip-width apart, barbell over feet, hips back, chest up, neutral spine.
-End Position: Hips and knees fully extended, shoulders back.
-Checkpoints: Keep bar close to body, maintain neutral spine, drive through heels.

40
Q

Hip Thrust (Hinge Movement)

A

-Muscles: Glutes, hamstrings, core.
-Start Position: Upper back against bench, feet flat on floor, barbell over hips.
-End Position: Hips fully extended, squeezing glutes at the top.
-Checkpoints: Avoid hyperextending lower back, focus on glute activation.

41
Q

Back Squat (Squat Movement)

A

-Muscles: Quadriceps, glutes, hamstrings, core, lower back.
-Start Position: Barbell on upper back, feet shoulder-width, toes slightly out.
-End Position: Return to standing with hips and knees fully extended.
-Checkpoints: Keep knees in line with toes, maintain a neutral spine, chest up.

42
Q

Front Squat(Squat Movement)

A

-Muscles: Quadriceps, glutes, upper back, core.
-Start Position: Barbell resting on front shoulders, elbows up, feet shoulder-width.
-End Position: Full standing position with hips and knees extended.
-Checkpoints: Elbows high throughout, neutral spine, distribute weight evenly on feet.

43
Q

Bench Press (Push Movement)

A

-Muscles: Chest (pectorals), triceps, front shoulders (anterior deltoids).
-Start Position: Lying on bench, hands wider than shoulder-width, bar over chest.
-End Position: Arms fully extended upwards.
-Checkpoints: Keep wrists straight, don’t arch back excessively, control bar path.

44
Q

Overhead Press (Push Movement)

A

-Muscles: Shoulders (deltoids), triceps, upper back, core.
-Start Position: Barbell at shoulder height, elbows in front of bar, feet shoulder-width.
-End Position: Arms fully extended overhead.
-Checkpoints: Keep core tight, avoid leaning back excessively, press straight up.

45
Q

Bent Over Row(Pull Movement)

A

-Muscles: Upper back (latissimus dorsi), biceps, rear shoulders (posterior deltoids).
-Start Position: Hinge at hips, back straight, barbell hanging at knee level.
-End Position: Barbell pulled to lower chest or abdomen.
-Checkpoints: Keep back neutral, avoid rounding, pull elbows back and up.

46
Q

Pull-Up(Pull Movement)

A

-Muscles: Upper back (latissimus dorsi), biceps, shoulders.
-Start Position: Hang from bar with arms extended, hands slightly wider than shoulder-width.
-End Position: Chin above bar.
-Checkpoints: Avoid swinging, pull with elbows, keep core engaged.

47
Q

Gluteus Maximus

A

Function: Extends and externally rotates the hip.
Common Exercises: Deadlifts, Hip Thrusts, Romanian Deadlifts.

48
Q

Erector Spinae

A

Function: Extends the spine.
Common Exercises: Deadlifts, Back Extensions.

49
Q

Gluteus Medius and Minimus

A

Function: Hip abduction and stabilization.
Common Exercises: Squats, Lateral Leg Raises, Hip Abductions.

50
Q

Pectoralis Major

A

Function: Shoulder flexion, adduction, and horizontal adduction.
Common Exercises: Bench Press, Push-Ups, Chest Fly.

51
Q

Triceps Brachii

A

Function: Elbow extension.
Common Exercises: Bench Press, Overhead Press, Tricep Extensions.

52
Q

Latissimus Dorsi (Pull Movement)

A

Function: Shoulder adduction, extension, and internal rotation.
Common Exercises: Pull-Ups, Rows, Lat Pulldowns.

53
Q

Biceps Brachii (Pull Movement)

A

Function: Elbow flexion and forearm supination.
Common Exercises: Rows, Pull-Ups, Bicep Curls.

54
Q

Trapezius (Pull Movement)

A

Trapezius: Large muscle in the back, extending from neck to mid-spine and shoulder blade. Divided into upper, middle, and lower fibers, each with different functions. Upper fibers elevate the scapula and extend the neck. Middle fibers retract the scapula, stabilizing the back. Lower fibers depress the scapula and assist in its rotation. Important for shoulder and neck movements.

55
Q

Rectus Femoris

A

Function: Extends the knee and flexes the hip.
Common Exercises: Squats, Leg Press, Lunges, Leg Extensions.

56
Q

Vastus Lateralis

A

Function: Extends the knee.
Common Exercises: Squats, Leg Press, Leg Extensions.

57
Q

Vastus Medialis (Quadriceps Muscle)

A

Function: Extends the knee, stabilizes the patella.
Common Exercises: Squats, Leg Press, VMO Focused Leg Extensions.

58
Q

Vastus Intermedius (Quadriceps Muscle)

A

Function: Extends the knee.
Common Exercises: Squats, Leg Press, Leg Extensions.

59
Q

Biceps Femoris

A

Function: Knee flexion, hip extension, and thigh external rotation.
Common Exercises: Romanian Deadlifts, Leg Curls, Stiff-Leg Deadlifts.

60
Q

Biceps Femoris (Short Head) (Hamstrings Muscle)

A

Function: Knee flexion.
Common Exercises: Leg Curls, Stiff-Leg Deadlifts.

61
Q

Semitendinosus (Hamstrings Muscle)

A

Function: Knee flexion, hip extension, and thigh internal rotation.
Common Exercises: Romanian Deadlifts, Leg Curls.

62
Q

Semimembranosus (Hamstrings Muscle)

A

Function: Knee flexion, hip extension, and thigh internal rotation.
Common Exercises: Romanian Deadlifts, Leg Curls.

63
Q

Anterior Deltoid

A

Function: Primarily responsible for shoulder flexion, horizontal adduction, and internal rotation.
Common Exercises: Front raises, overhead press, push-ups.

64
Q

Lateral Deltoid

A

Function: Mainly involved in shoulder abduction.
Common Exercises: Lateral raises, overhead press, certain variations of upright rows.

65
Q

Posterior Deltoid

A

Function: Facilitates shoulder extension, horizontal abduction, and external rotation.
Common Exercises: Reverse flyes, face pulls, certain rows emphasizing shoulder retraction.

66
Q

Bar position during squat

A

Front Squat:
- Bar rests on front deltoids
- Upright torso, less hip hinge
- Decreased moment arm for the lower back
- More quad activation, less glute/hamstring
- Requires good thoracic mobility and wrist flexibility

Back Squat:
- Bar on trapezius (high bar) or rear deltoids (low bar)
- Greater torso lean, more hip hinge
- Increased moment arm for lower back
- More glute/hamstring activation, balanced quad engagement
- Demands good hip and ankle mobility

The bar position changes the biomechanics of the squat by altering the distribution of weight relative to the body’s center of gravity, affecting muscle recruitment and joint stress.

MIlo (10 decks)

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