Les 2: Onderlichaam: hinge & squat

Question 1

Abduction

Answer 1

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

Question 2

Adduction

Answer 2

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

Question 3

Anteflexion

Answer 3

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

Question 4

Anterior Pelvic Tilt

Answer 4

Tilting the hips forward.

Question 5

Angular Motion

Answer 5

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

Question 6

Bar Path

Answer 6

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

Question 7

Biomechanics

Answer 7

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

Question 8

Cognition

Answer 8

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

Question 9

Cognitive Bias

Answer 9

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

Question 10

Confirmation Bias

Answer 10

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

Question 11

Medial Rotation

Answer 11

Rotating inward.

Question 12

Exo-rotation

Answer 12

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

Question 13

External Forces

Answer 13

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

Question 14

Fulcrum

Answer 14

the support about which a lever pivots.

Question 15

Flexion Moment

Answer 15

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

Question 16

Flexion Arm

Answer 16

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

Question 17

Frontal Plane

Answer 17

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

Question 18

Lever

Answer 18

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.

Question 19

Heuristic

Answer 19

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

Question 20

Hindsight Bias

Answer 20

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

Question 21

Hip Dissociation

Answer 21

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.

Question 22

Hip Hinge

Answer 22

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

Question 23

Hypothesis

Answer 23

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

Question 24

Internal Forces

Answer 24

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

Question 25

Intuition

Answer 25

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

Question 26

Line of Pull/Action

Answer 26

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

Question 27

Linear Motion

Answer 27

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

Question 28

Mindmap

Answer 28

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

Question 29

Moment Arm

Answer 29

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.

Question 30

Posterior Pelvic Tilt

Answer 30

Tilting the hips backward.

Question 31

Praatje Plaatje Daadje

Answer 31

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

Question 32

Retroflexion

Answer 32

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

Question 33

Noise

Answer 33

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

Question 34

Sagittal Plane

Answer 34

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.

Question 35

Self-Fulfilling Prophecy

Answer 35

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

Question 36

Self-Serving Bias

Answer 36

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

Question 37

Torque

Answer 37

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

Question 38

Transverse Plane

Answer 38

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

Question 39

Deadlift (Hinge Movement)

Answer 39

-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.

Question 40

Hip Thrust (Hinge Movement)

Answer 40

-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.

Question 41

Back Squat (Squat Movement)

Answer 41

-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.

Question 42

Front Squat(Squat Movement)

Answer 42

-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.

Question 43

Bench Press (Push Movement)

Answer 43

-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.

Question 44

Overhead Press (Push Movement)

Answer 44

-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.

Question 45

Bent Over Row(Pull Movement)

Answer 45

-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.

Question 46

Pull-Up(Pull Movement)

Answer 46

-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.

Question 47

Gluteus Maximus

Answer 47

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

Question 48

Erector Spinae

Answer 48

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

Question 49

Gluteus Medius and Minimus

Answer 49

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

Question 50

Pectoralis Major

Answer 50

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

Question 51

Triceps Brachii

Answer 51

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

Question 52

Latissimus Dorsi (Pull Movement)

Answer 52

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

Question 53

Biceps Brachii (Pull Movement)

Answer 53

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

Question 54

Trapezius (Pull Movement)

Answer 54

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.

Question 55

Rectus Femoris

Answer 55

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

Question 56

Vastus Lateralis

Answer 56

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

Question 57

Vastus Medialis (Quadriceps Muscle)

Answer 57

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

Question 58

Vastus Intermedius (Quadriceps Muscle)

Answer 58

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

Question 59

Biceps Femoris

Answer 59

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

Question 60

Biceps Femoris (Short Head) (Hamstrings Muscle)

Answer 60

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

Question 61

Semitendinosus (Hamstrings Muscle)

Answer 61

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

Question 62

Semimembranosus (Hamstrings Muscle)

Answer 62

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

Question 63

Anterior Deltoid

Answer 63

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

Question 64

Lateral Deltoid

Answer 64

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

Question 65

Posterior Deltoid

Answer 65

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

Question 66

Bar position during squat

Answer 66

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.