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ACE GFI Certification > Part 1: Chp. 3 > Flashcards

Part 1: Chp. 3 Flashcards

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1
Q

kinetic chain

A

the concept that joints and segments have an effect on one another during movement

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2
Q

joint stability

A

ability to maintain or control joint movement or position, achieved by joint structure (ligaments and joint capsules) and the neuromuscular system

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3
Q

joint capsules

A

a ligamentous sac that surrounds the articular cavity of a freely movable joint

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4
Q

pronation

A

internal rotation of the forearm causing radius to cross diagonally over the ulna and palm to face posteriorly

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5
Q

example of pronation in feet

A

as foot transitions from heel strike to full body weight it pronates and forfeit some stability in exchange for mobility to absorb impact

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6
Q

supination

A

external rotation of the forearm that causes palm to face anteriorly

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7
Q

example of supination in feet

A

as foot pushes off, ankle moves back to supination to become rigid and stable again

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8
Q

Shoulder (stability or mobility and name)

A

glenohumeral for mobility

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9
Q

Shoulder Blade (stability or mobility and name)

A

scapulothoracic for stability

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10
Q

Thoracic spine (stability or mobility)

A

mobility

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11
Q

Lumbar spine (stability or mobility)

A

stability

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12
Q

Hip (stability or mobility)

A

mobility

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13
Q

Knee (stability or mobility)

A

stability

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14
Q

Ankle (stability or mobility)

A

mobility

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15
Q

Foot (stability or mobility)

A

stability

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16
Q

Planes of motion

A

describes anatomical movement in sagittal, transverse and frontal

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17
Q

Sagittal Plane

A

longitudinal plane that divides the body into right and left

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18
Q

Frontal Plane

A

longitudinal section that runs at a right angle to sagittal plane (anterior/posterior planes)

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19
Q

Transverse Plane

A

division of body into superior and inferior parts

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20
Q

Superior

A

upper

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21
Q

Inferior

A

lower

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22
Q

joint actions of sagittal plane

A

flexion, extension, plantar flexion, dorsiflexion

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23
Q

joint actions of frontal plane

A

abduction, adduction, ankle eversion and inversion

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24
Q

joint actions of transverse plane

A

rotation, horizontal shoulder adduction and abduction

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25
Q

five primary movement patterns

A

bend and lift, single leg movements, upper body pushing, upper body pulling, rotational movements

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26
Q

Principle of balancing a workout

A

Cardiorespiratory, strength, flexibility, and neuromuscular

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27
Q

agonist

A

muscle responsible for observed movement

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28
Q

antagonist

A

muscle acts in opposite to contraction

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29
Q

carbohydrates

A

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

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30
Q

proteins

A

a compound composed of 20 amino acids not used for energy

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31
Q

glucose

A

a simple, sugar, that form that all carbs are used as energy

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32
Q

triglycerides

A

three fatty acids joined to a glycerol backbone, how fat is stored

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33
Q

Adenosine Triphosphate (ATP)

A

basic substance the body used for energy
a high energy phosphate molecule required to provide energy for cellular function, produced aerobically and anaerobically

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34
Q

Creatine Phosphate

A

used for extreme intensities for a second

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35
Q

Glycotic Anaerobic System

A

used for high intensities for a few seconds, can produce ATP without oxygen

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36
Q

Aerobic system

A

energy used when moderate or low intensities are performed and use carbs and fats to produce ATP

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37
Q

Three Zone Intensity of Model

A

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

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38
Q

Functional Movement and Resistance Training IFT

A

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

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39
Q

Cardiorespiratory Training IFT

A

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

40
Q

10 Basic Training Positions

A

1: Bilateral standing
2: Unilateral standing
3: Kneeling
4: Quadruped
5: Plank
6: Prone
7: Side-Plank
8: Supine
9: Reverse Plank
10: Seated

41
Q

Axial Skeleton

A

Part of 2-part skeletal system, includes the skull, neck , ribs, and sternum, that supports the body and protects the Central Nervous System

42
Q

Appendicular Skeleton

A

Part of 2-part skeletal system, bones of upper and lower limbs, shoulder and hip girdle that connect the appendicular to the axial skeleton

43
Q

Fibrous Joints

A

A joint type that allows no movement

44
Q

Cartilaginous Joints

A

A joint type that allows little to no movement

45
Q

Synovial Joints

A

A joint type that allows free movement

46
Q

Axis of rotation

A

were each movement occurs, a line that forms right angle at which joint rotates

47
Q

medial

A

internal rotation

48
Q

lateral

A

external rotation

49
Q

supination

A

palm up

50
Q

pronation

A

palm down

51
Q

superior

A

elevate

52
Q

inferior

A

depress

53
Q

inversion

A

ankle roll out

54
Q

eversion

A

ankle roll in

55
Q

agonist

A

muscle that causes a desired action, the prime mover, the bicep in a bicep curl

56
Q

antagonist

A

muscle that opposes actions of agonist, the tricep in a bicep curl

57
Q

synergist

A

muscle that assists the agonist

58
Q

Open chain v. Closed chain

A

furthest link is free or fixed

59
Q

ankle

A

connects foot and lower leg, tibia, fibula

60
Q

knee

A

connects femur and tibia/fibula

61
Q

hip

A

connects into the pelvic girdle, rounds at top (ilium) and bottom (ischium)

62
Q

sacrum

A

the bone fused in the center of the pelvis, connects lumber vertebrae, the base of the spinal column

63
Q

spine regions

A

lumbar - 5
thoracic - 12
cervical - 7

64
Q

thorax

A

comprises of sternum, 12 pairs of ribs

65
Q

shoulder girdle

A

consists of scapula (posterior) and articulates with the clavicle via the acronium process

66
Q

upper extremity

A

humerus from shoulder to elbow and radius/ulna in forearm

67
Q

sagittal plane

A

left and right portion, responsible for flexion and extension, forward, backward, up and down, plantar flexion and dorsiflexion

68
Q

frontal plane

A

body has front and back half, moving laterally, abduction and adduction, ankle inversion and eversion

69
Q

Transverse plane

A

horizontal planes that separates the upper and lower half for twisting movements

70
Q

Types of Muscle Contractions

A

Concentric Phase - Creating motion
Eccentric Phase - Slowing motion
Isometric Phase - Preventing motion

71
Q

Anterior Tibiala

A

Lower Extremity

outside shin muscle that crosses the shin and allows dorsiflexion

72
Q

Gastrocnemius / Soleus

A

Lower Extremity

calf muscles that allow plantar flexion

73
Q

Rectus Femoris

A

Quadriceps

the top of the quad that connects to hip girdle

74
Q

Vastus Lateralis

A

Quadriceps

the outside muscle

75
Q

Vastus Intermedius

A

Quadriceps

the middle muscle

76
Q

Vastus Medialis

A

Quadriceps

inside, toward the midline muscle

77
Q

Tensor Fasciae Latae

A

Hip Flexors

small muscle on lateral portion of hip, allows flexion

78
Q

Sartorius

A

Hip Flexors

largest muscle in the body that runs medially and allows flexion

79
Q

Rectus Femoris

A

Hip Flexors

part of quad that also acts on hip

80
Q

Psoas / Iliacus

A

Hip Flexor

flexes the hip and attaches to the sacrum and lumbar spine

81
Q

Hamstring muscles

A

Opposing muscle to quads that flex the knee, includes biceps femoris, semitendinosus, semimembranosus

82
Q

Hip Extensor muscles

A

Gluteus maximus, biceps femoris, semitendinosus, semimembranosus

83
Q

Hip Abductor muscles

A

Gluteus medius, gluteus maximus, gluteus minimus, tensor fasciae latae, iliotibial band (knee stabilization)

84
Q

Hip Adductor muscles

A

Pectineus, adductor brevis, adductor longus, adductor magnus, gracilis

85
Q

Rectus Abdominus

A

Spinal Column

the 6-pack, brings body into flexion, crunches

86
Q

Internal/Extenal Obliques

A

Spinal Column

allow twist of the upper body

87
Q

Quadratus Lumborum

A

Spinal Column

lateral spine movement, the QL

88
Q

Erector spinae

A

Spinal Column

spine extension

89
Q

Trapezius

A

Shoulder Girdle

elevation and depression of shoulders

90
Q

Rhomboids

A

Shoulder Girdle

horizontal abduction and adduction of shoulder blades

91
Q

Pectoralis Major

A

Shoulder Joint

chest muscle, shoulder flexion and horizontal adduction

92
Q

Latissimus Dorsi

A

Shoulder Joint

shoulder extension, adduction, horizontal abduction

93
Q

Deltoid

A

Should Joint

three muscles around shoulder that abduct arms, flex and extend

94
Q

Upper Extremity muscles

A

Biceps Brachii - elbow flexion

Triceps Brachii - elbow extension

95
Q

Factors that impact movement

A

lever length, center of gravity, base of support, external factors (environment)

96
Q

Basic Human Movement Patterns

A 
Bend and lift
single leg
Push
Pull
Rotation

ACE GFI Certification (7 decks)

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