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Introduction to Fitness Instruction > Movement Mechanics > Flashcards

Movement Mechanics Flashcards

1
Q

Anatomical Position

A

the position from which all body movements/actions can be described

  • eyes forward
  • palms forward
  • head level
  • arms by your side
  • feet close together & parallel
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2
Q

Anatomical terms

A

Used to describe the anatomical location & action of different structures of the body

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3
Q

Anterior / Posterior

A
  1. Towards the front of the body (e.g. forward lunge)

2. Towards the back of the body (e.g. reverse dumbbell fly)

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4
Q
  1. Medial

2. Lateral

A
  1. Towards the midline of the body (e.g. cable chest fly)

2. Away from the midline of the body (e.g. lateral raise)

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5
Q
  1. Proximal

2. Distal

A
  1. Towards the trunk (e.g. bicep curl)

2. Away from the trunk (e.g. tricep pushdown)

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6
Q
  1. Superior

2. Infurior

A
  1. Towards the head & upper structures (e.g. barbell shoulder press)
  2. Away from the head towards lower structures (e.g. lat pull down)
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7
Q
  1. Superficial

2. Deep

A
  1. Towards the outer surface of the body (e.g. skin is superficial to organs)
  2. Away from the outer surface of the body
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8
Q
  1. Supine

2. Prone

A
  1. Positioned with anterior portion of the body upwards (e.g. barbell press)
  2. Positioned with the anterior portion of the body downwards (e.g. supermans)
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9
Q

3 anatomical planes

A
  1. Coronal / frontal plane
  2. Sagittal / Median
  3. Transverse/Horizontal
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10
Q

Coronal/Frontal Planes

A

divides body into front (anterior) and back (posterior). (i.e. glass in-front & behind you). you can move side to side.

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11
Q

Sagittal/Median plane

A

Divides the body into left & right. (ie. glass on your left & right sides). Movements can be forwards & backwards(flexion & extension) as well as up & down.

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12
Q

Transverse/Horizontal/Axial Plane

A

divides the body into upper (superior) & lower (inferior). (ie. glass at ur waste line). Twisting & rotating movements. E.g. trunk rotational twisting or limb movements parallel to horizon

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13
Q

Joint Actions in Sagittal Plane
1 & 2
3 & 4

A
  1. Flexion: Movement that lowers the angle of the joint (AKA 2 bones coming close together).
  2. Extension: Movement that increases the angle of a joint.
  3. Plantar Flexion: point toes downwards. Eg standing calf raise
  4. Dorsi flexion: point toes upwards. Eg. seating hamstring stretch
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14
Q

Frontal/Coronal Plane Joint Actions
1/2
3
4/5

A
  1. Abduction: movement of a limb away from the midline of the body. E.g. DB lat rasies
    2: Adduction: movement of a limb towards the midline of the body e.g. lateral pulldown.
  2. Lateral flexion: “side bend” e.g. dumbbell side bends
  3. Elevation: Superior movement of scapula in the coronal plane. E.g. dumbbell shrug
  4. Depression: infurior movement of scapula in the coronal plane. E.g. tricep dip
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15
Q

Frontal/Coronal Plane Joint Actions

6/7
8/9

A
  1. Inversion: Rotation of the foot medially. E.g. heels rotated inwards
  2. Eversion: Rotation of foot laterally. E.g. pronated feet - heel pointed inwards
  3. Upwards rotation: rotation of scapula in an outward/upward motion. E.g. raise the roof
  4. Downwards rotation: rotation of the scapula back into anatomical position
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16
Q

Transverse Plane Joint Actions
1/2
3
4/5

A
  1. Lateral/External Rotation: movement around a longitudinal axis away from the midline. E.g. dumbbell external rotation
  2. Medial/Internal rotation: movement around a longitudinal axis towards the midline. E.g. Cable internal rotation
  3. Rotation: “do the twist” e.g. Russian Twist
  4. Supination: Rotation of forearm upwards. E.g. chin up
  5. Pronation: Rotation of the forearm downwards. E.g. Pull up
17
Q

Transverse Plane Joint Action
6/7
8/9

A
  1. Horizontal Adduction/Flexion: movement that decreases the angle of a joint & moves towards the midline of the body in the transverse plane. E.g. dumbbell chest fly
  2. Horizontal Abduction/Extension: movement that increases the angle of a joint & moves away from the midline of the body in the transverse plane. >e.g rear deltoid cable fly.
  3. Protraction: Anterior movement of scapula in the transverse plane. E.g. Push up
  4. Retraction: posteria movement of the scapula in the transverse plane. E.g. seated row

Introduction to Fitness Instruction (2 decks)

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