Lesson 1- stretch basics, anatomical info, biomechanics

Question 1

definition of stretching

Answer 1

• flexibility and mobility
• ability to move freely without restriction or injury

Question 2

components of health and wellness

Answer 2

• stretching
• cardio vascular fitness/ aerobic capacity (heart and lungs)
• strength and power
• balance and agility
• diet and nutrition
• mental and emotional stability

Question 3

stretching is a long- term solution, not a quick fix

Answer 3

• 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

Question 4

You don’t need to stretch everything

Answer 4

• 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

Question 5

anatomical direction

Answer 5

• 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

Question 6

anatomical planes

Answer 6

sagittal- divides body into left and right

frontal - divides body into anterior and posterior

transverse- divides body into top/bottom or superior/inferior

Question 7

flexion

Answer 7

forward movement of the limb

Question 8

extension

Answer 8

backward movement of the limb

Question 9

abduction

Answer 9

movement of bone away from the midline

Question 10

adduction

Answer 10

movement of bone towards from the midline

Question 11

internal/medial rotation

Answer 11

turning toward midline

Question 11

external/lateral rotation

Answer 11

turning out away from midline

Question 12

circumduction

Answer 12

combination of flexion, abduction, extension and adduction

Question 13

pronation

Answer 13

turn palm down to face floor

Question 14

supination

Answer 14

turn palm up to face ceiling

Question 15

dorsiflexion

Answer 15

point toes towards sky

Question 16

plantarflexion

Answer 16

point toes towards ground

Question 17

inversion

Answer 17

turn foot inward so soles face towards each other

Question 18

eversion

Answer 18

turn foot outward so that soles face away from other

Question 19

protraction

Answer 19

moving forward in transverse plane

Question 20

retraction

Answer 20

moving backwards in transverse plane

Question 21

elevation

Answer 21

moving part of body upwards along frontal plane

Question 22

depression

Answer 22

moving elevated part of body downward to its original position

Question 23

opposition

Answer 23

touch your thumb to tips of fingers on the same hand

Question 24

Fibrous joints

Answer 24

• fixed joints
• immovable joints
• bones that are NOT flexible
• ex. skull bone

Question 25

cartilaginous joints

Answer 25

• bones that are connected by cartilage
• contains symphysis and symphyses
• ex. pubic symphysis and epiphyseal plates

Question 26

synovial joints

Answer 26

• most common joint types
• helps people perform walking, running, typing, etc..
• are flexible, movable and can slide over one another

Question 26

Levers

Question 26

synovial joint types

Answer 26

• 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)

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