Lesson 1- stretch basics, anatomical info, biomechanics Flashcards
definition of stretching
- flexibility and mobility
- ability to move freely without restriction or injury
components of health and wellness
- stretching
- cardio vascular fitness/ aerobic capacity (heart and lungs)
- strength and power
- balance and agility
- diet and nutrition
- mental and emotional stability
stretching is a long- term solution, not a quick fix
- stretching by itself won’t cure anything
- will need to create of balance of the different components of health wellness
- is similar to strength program b/c it takes time to develop and cause fatigue and DOMS
- BALANCE IS KEY
You don’t need to stretch everything
- stretching routine should be specific
- has to balance between agonist and antagonist muscles (quads and hamstrings or biceps and triceps)
- better the have agonist and antagonist muscles tight, then one loose and one tighter
- work on muscle group that is tighter rather than both agonist and antagonist, to create even level of flexibility between them
anatomical direction
- anterior/posterior- front / behind
- superior/ inferior- above/below
- medial/lateral- toward midline/inner side of body and away from midline/ outer side of body
- proximal/distal- closer to where arm/leg inserts into body/ further away from where arm/leg inserts into body. (ex. knee is proximal to ankle) (wrist is distal to elbow)
- superficial/deep= toward body surface/ farther away from body surface
- dorsum/ palmer- posterior surface/back of hand/top foot and anterior surface of hand (palm)
- plantar - sole/bottom of foot
anatomical planes
sagittal- divides body into left and right
frontal - divides body into anterior and posterior
transverse- divides body into top/bottom or superior/inferior
flexion
forward movement of the limb
extension
backward movement of the limb
abduction
movement of bone away from the midline
adduction
movement of bone towards from the midline
internal/medial rotation
turning toward midline
external/lateral rotation
turning out away from midline
circumduction
combination of flexion, abduction, extension and adduction
pronation
turn palm down to face floor
supination
turn palm up to face ceiling
dorsiflexion
point toes towards sky
plantarflexion
point toes towards ground
inversion
turn foot inward so soles face towards each other
eversion
turn foot outward so that soles face away from other
protraction
moving forward in transverse plane
retraction
moving backwards in transverse plane
elevation
moving part of body upwards along frontal plane
depression
moving elevated part of body downward to its original position
opposition
touch your thumb to tips of fingers on the same hand
Fibrous joints
- fixed joints
- immovable joints
- bones that are NOT flexible
- ex. skull bone
cartilaginous joints
- bones that are connected by cartilage
- contains symphysis and symphyses
- ex. pubic symphysis and epiphyseal plates
synovial joints
- most common joint types
- helps people perform walking, running, typing, etc..
- are flexible, movable and can slide over one another
Levers
synovial joint types
- ball and socket (hip/ shoulder joint)
- pivot joints (atlantoaxial joint and elbow (radio-ulnar joint)
- hinge joints (humero-ulnar joint, knee joint, interphalangeal (finger /toe joints), ankle joints (tibiotalar)
- saddle joints (thumb and sternoclavicular joints)
- condyloid/ellpsoid joints (wrist joint, jaw (TMJ), MCP, MTP joints (fingers/toes))
- plane/gliding joints (metacarpal bones of hand, cuneiform bones of foot)
-
