Part 1: Chp. 3 Flashcards
kinetic chain
the concept that joints and segments have an effect on one another during movement
joint stability
ability to maintain or control joint movement or position, achieved by joint structure (ligaments and joint capsules) and the neuromuscular system
joint capsules
a ligamentous sac that surrounds the articular cavity of a freely movable joint
pronation
internal rotation of the forearm causing radius to cross diagonally over the ulna and palm to face posteriorly
example of pronation in feet
as foot transitions from heel strike to full body weight it pronates and forfeit some stability in exchange for mobility to absorb impact
supination
external rotation of the forearm that causes palm to face anteriorly
example of supination in feet
as foot pushes off, ankle moves back to supination to become rigid and stable again
Shoulder (stability or mobility and name)
glenohumeral for mobility
Shoulder Blade (stability or mobility and name)
scapulothoracic for stability
Thoracic spine (stability or mobility)
mobility
Lumbar spine (stability or mobility)
stability
Hip (stability or mobility)
mobility
Knee (stability or mobility)
stability
Ankle (stability or mobility)
mobility
Foot (stability or mobility)
stability
Planes of motion
describes anatomical movement in sagittal, transverse and frontal
Sagittal Plane
longitudinal plane that divides the body into right and left
Frontal Plane
longitudinal section that runs at a right angle to sagittal plane (anterior/posterior planes)
Transverse Plane
division of body into superior and inferior parts
Superior
upper
Inferior
lower
joint actions of sagittal plane
flexion, extension, plantar flexion, dorsiflexion
joint actions of frontal plane
abduction, adduction, ankle eversion and inversion
joint actions of transverse plane
rotation, horizontal shoulder adduction and abduction
five primary movement patterns
bend and lift, single leg movements, upper body pushing, upper body pulling, rotational movements
Principle of balancing a workout
Cardiorespiratory, strength, flexibility, and neuromuscular
agonist
muscle responsible for observed movement
antagonist
muscle acts in opposite to contraction
carbohydrates
the body’s preferred energy source from simple sugars, grains, rice, potatoes, beans
stored of glycogen in muscles and liver that is transported to the blood as glucose which is easy for the body to break down and provide quick energy
proteins
a compound composed of 20 amino acids not used for energy
glucose
a simple, sugar, that form that all carbs are used as energy
triglycerides
three fatty acids joined to a glycerol backbone, how fat is stored
Adenosine Triphosphate (ATP)
basic substance the body used for energy
a high energy phosphate molecule required to provide energy for cellular function, produced aerobically and anaerobically
Creatine Phosphate
used for extreme intensities for a second
Glycotic Anaerobic System
used for high intensities for a few seconds, can produce ATP without oxygen
Aerobic system
energy used when moderate or low intensities are performed and use carbs and fats to produce ATP
Three Zone Intensity of Model
Zone 1: easily talk
Zone 2: talking is challenging
Zone 3: Cannot talk
Each zone is separated by the First Ventilatory Threshold and the Second Ventilatory Threshold
Functional Movement and Resistance Training IFT
1: Stability and Mobility - correct imbalances
2: Movement Training - movement with body weight
3: Load Training - external resistance
4: Performance Training - improve power and speed
Cardiorespiratory Training IFT
1: Aerobic Base training - improve cardio health
2: Aerobic Efficiency - introduce aerobic interval
3: Anaerobic Endurance - high levels of anaerobic training
4: Anaerobic Power - improve performance
10 Basic Training Positions
1: Bilateral standing
2: Unilateral standing
3: Kneeling
4: Quadruped
5: Plank
6: Prone
7: Side-Plank
8: Supine
9: Reverse Plank
10: Seated
Axial Skeleton
Part of 2-part skeletal system, includes the skull, neck , ribs, and sternum, that supports the body and protects the Central Nervous System
Appendicular Skeleton
Part of 2-part skeletal system, bones of upper and lower limbs, shoulder and hip girdle that connect the appendicular to the axial skeleton
Fibrous Joints
A joint type that allows no movement
Cartilaginous Joints
A joint type that allows little to no movement
Synovial Joints
A joint type that allows free movement
Axis of rotation
were each movement occurs, a line that forms right angle at which joint rotates
medial
internal rotation
lateral
external rotation
supination
palm up
pronation
palm down
superior
elevate
inferior
depress
inversion
ankle roll out
eversion
ankle roll in
agonist
muscle that causes a desired action, the prime mover, the bicep in a bicep curl
antagonist
muscle that opposes actions of agonist, the tricep in a bicep curl
synergist
muscle that assists the agonist
Open chain v. Closed chain
furthest link is free or fixed
ankle
connects foot and lower leg, tibia, fibula
knee
connects femur and tibia/fibula
hip
connects into the pelvic girdle, rounds at top (ilium) and bottom (ischium)
sacrum
the bone fused in the center of the pelvis, connects lumber vertebrae, the base of the spinal column
spine regions
lumbar - 5
thoracic - 12
cervical - 7
thorax
comprises of sternum, 12 pairs of ribs
shoulder girdle
consists of scapula (posterior) and articulates with the clavicle via the acronium process
upper extremity
humerus from shoulder to elbow and radius/ulna in forearm
sagittal plane
left and right portion, responsible for flexion and extension, forward, backward, up and down, plantar flexion and dorsiflexion
frontal plane
body has front and back half, moving laterally, abduction and adduction, ankle inversion and eversion
Transverse plane
horizontal planes that separates the upper and lower half for twisting movements
Types of Muscle Contractions
Concentric Phase - Creating motion
Eccentric Phase - Slowing motion
Isometric Phase - Preventing motion
Anterior Tibiala
Lower Extremity
outside shin muscle that crosses the shin and allows dorsiflexion
Gastrocnemius / Soleus
Lower Extremity
calf muscles that allow plantar flexion
Rectus Femoris
Quadriceps
the top of the quad that connects to hip girdle
Vastus Lateralis
Quadriceps
the outside muscle
Vastus Intermedius
Quadriceps
the middle muscle
Vastus Medialis
Quadriceps
inside, toward the midline muscle
Tensor Fasciae Latae
Hip Flexors
small muscle on lateral portion of hip, allows flexion
Sartorius
Hip Flexors
largest muscle in the body that runs medially and allows flexion
Rectus Femoris
Hip Flexors
part of quad that also acts on hip
Psoas / Iliacus
Hip Flexor
flexes the hip and attaches to the sacrum and lumbar spine
Hamstring muscles
Opposing muscle to quads that flex the knee, includes biceps femoris, semitendinosus, semimembranosus
Hip Extensor muscles
Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Hip Abductor muscles
Gluteus medius, gluteus maximus, gluteus minimus, tensor fasciae latae, iliotibial band (knee stabilization)
Hip Adductor muscles
Pectineus, adductor brevis, adductor longus, adductor magnus, gracilis
Rectus Abdominus
Spinal Column
the 6-pack, brings body into flexion, crunches
Internal/Extenal Obliques
Spinal Column
allow twist of the upper body
Quadratus Lumborum
Spinal Column
lateral spine movement, the QL
Erector spinae
Spinal Column
spine extension
Trapezius
Shoulder Girdle
elevation and depression of shoulders
Rhomboids
Shoulder Girdle
horizontal abduction and adduction of shoulder blades
Pectoralis Major
Shoulder Joint
chest muscle, shoulder flexion and horizontal adduction
Latissimus Dorsi
Shoulder Joint
shoulder extension, adduction, horizontal abduction
Deltoid
Should Joint
three muscles around shoulder that abduct arms, flex and extend
Upper Extremity muscles
Biceps Brachii - elbow flexion
Triceps Brachii - elbow extension
Factors that impact movement
lever length, center of gravity, base of support, external factors (environment)
Basic Human Movement Patterns
Bend and lift single leg Push Pull Rotation
