Personal Training Flashcards
Flexion
movement resulting in a decrease of the joint angle, usually moving anteriorly in the sagittal plane
Extension
movement resulting in an increase of the joint angle, usually moving posteriorly in the sagittal plane
Abduction
movement away from the midline of the body usually in the frontal plane
Adduction
movement toward the midline of the body usually in the frontal plane
Horizontal adduction
movement toward the midline of the body in the transverse plane, usually used to describe horizontal humerus movement when the shoulder is flexed at 90 degrees
internal medial rotation
rotation in the transcerse plane toward the midline of the body
external lateral rotation
rotation in transverse plane away from the midline of the body
lateral flexion
movement away from the midline of the body in the frontal plane usually used to describe neck and trunk movements
rotation
right or left rotation in the transverse plane, usually used to describe neck and trunk movement
Elevation
movement of the scapula superiorly in the frontal plane
depression
movement of the scapula inferiorly in the frontal plane
retraction
movement of the scapula toward the spine in the frontal plane
protraction
movement of the scapula away from the spine on the frontal plane
upward rotation
superior and lateral movement of the inferior angle of the scapula in the frontal plane
downward rotation
inferior and medial movement of the inferior angle of the scapula in the frontal plane
circumduction
a compound circular movement involving flexion, extension, abduction, and adduction, circumscribing a cone shape
radial deviation
abduction of the wrist in the frontal plane
ulnar deviation
adduction of the wrist in the frontal plane
oppositition
diagonal movement of thumb across the palmar surface of the hand to make contact with the fifth digit
eversion
abducting the ankle
inversion
adducting the ankle
dorsiflexion
flexing the ankle so that the foot moves anteriorly in the sagittal plane
plantarflexion
extending the ankle so that the foot moves posteriorly in the sagittal plane
pronation
combined movements of abduction and eversion resulting in lowering of the medial margin of the foot
supination
combined movements of adduction and inversion resulting in raising of the medal margin of the food
Scapulothoracic
not a true joint. movements: elevation-depression, upward-downward rotation, protraction-retraction, medial-lateral rotation, anterior- posterior tilting
Glenohumeral
synovial: ball and socket, flexion-extension, abduction-adduction, internal-external rotation, horizontal abduction-adduction, curcumduction
elbow
synovial:hinge, flexion- extension
proximal radioulnar
synovial: pivot, pronation- supination
wrist
synovial: ellipsoidal, flexion-extension, abduction-adduction
metacarpophalangeal
synovial: ellipsoidal, flexion-extension, abduction-adduction
proximal and distal interphalangeal
synovial: hinge, flexion-extension
intervertebral
cartilaginous, flexion-extension, lateral flexion, rotation
hip
synovial: ball and socket, flexion-extension, abduction-adduction, internal-external rotation, circumduction
knee
synovial: bicondylar, flexion-extension, internal/external rotation
ankle: talocrural
synovial: hinge, dorsiflexion- plantarflexion
ankle: subtalar
synovial: subtalar, synovial: gliding, inversion-eversion
Scapulothoracic: Fixation
Muscles: serratus anterior, pectoralis minor, trapezius, levator scapulae, rhomboids
Exercises: push up, parallel bar dip, upright row, shoulder shrug, seated row
Scapulothoracic Upward Rotation
Trapezius
Scapulothoracic Downward rotation
Rhomboids, pectoralis minor, levator scapulae
Scapulothoracic elevation
Rhomboids, levator scapulae, trapezius
Exercise: shoulder shrug
Scapulothoracic depression
pectoralis minor, trapezius
Scapulothoracic protration
Serratus anterior, pectoralis minor
exercise: supine dumbbell serratus press, push up
Scapulothoracic retraction
Rhomboids, Trapezius
Seated Row
Glenohmeral Flexion
Anterior deltoid, pectoralis major, biceps brachii
Dumbbell front raise, incline bench press
Glenohumeral Extension
Latissimus dorsi, teres major, pectoralis major, posterior deltoid and triceps brachii
Dumbbell Pullover, chin up
Glenohumeral Abduction
Middle deltoid,supraspinatus
dumbbell lateral raise, dumbbell press
Glenohumeral Adduction
Latissimus dorse, teres major, pectoralis major
lat pull down, seated row, cable crossover, flat bench dumbbell fly
Glenohumeral Horizontal Abduction
posterior deltoid, teres major, latissimus dorsi
prone reverse dumbbell fly, reverse cable fly
Glenohumeral Horizontal Adduction
Pectoralis major, anterior deltoid
flat bench chest fly, pec dec, cable crossover
Glenohumeral internal rotation
latissimus dosi, teres major, sabscapularis, pectoralis major, anterior deltoid
lat pull down, bent over row, dumbbell row, rotator cuff exercises, dumbbell press, parallel bar dip, front raises
Glenohumeral external rotation
infraspinatus, teres minor, posterior deltoid
Elbow Flexion
Biceps brachii, brachialis, brachioradialis
Dumbbell curl, preacher curl, hammer curl
Elbow Extension
Triceps brachii, anconeus
dip, pulley triceps extension, close grip bench press, pushdown, dumbbell kickback
Radioulnar Supination
Biceps brachii, supinator
Dumbbell curl
Radioulnar Pronation
Pronator quadratus, pronator teres
Dumbbell pronation
Wrist Flexion
Flexor Carpi radialis and ulnaris, palmaris longus, flexor digitorum superficialis
Dumbbell wrist curl
Wrist Extension
Extensor carpi radialis longus, brevis and ulnaris, extensor digitorum
dumbbell reverse wrist curl
Wrist Adduction
Flexor and extensor carpi ulnaris
Wrist curl, reverse wrist curl
Wrist Abduction
Extensor carpi radialis longus and brevis, flexor carpi radialis
wrist curl, reverse wrist curl
Cervical Spine Flexion
Sternocleidomastoid, anterior scalene, longus capitis/collis
Machine Neck Flexion
Cervical Spine Extension
Suboccipitals, spenuis capitis/ cervicis, erector spinae
machine neck extension
Cervical Spine Lateral Flexion
Unilateral contraction of flexor-extensor muscles above
Machine neck lateral flexion
Cervical Spine Rotation
Unilateral contraction of flexor- extensor muscles above
Machine neck rotation
Lumbar Spine Flexion
Rectus abdominis, internal/ external oblique abdominus
crunch, leg raise, machine crunch, high pulley crunch
Lumbar Spine Extension
Erector Spinae, Multifidus
Roman chair, machine trunk extension, dead lift, squat, good morning
Lumbar Spine Lateral Flexion
Quadratus lumborum, internal/ external oblique abdominals, unilateral erector spinae
Roman chiar side bend, dumbbell side bend, hanging leg raise
Lumbar Spine Rotation
Internal/external oblique abdominals, intrinsic spinal rotators, multifidus
Broomstick twist, machine trun rotation
Hip Flexion
Iliopsoas rectus femoris, Sartorius, pectineus, tensor fascial latae
leg raise, sit up, machine crunch
Hip Extension
Gluteus maximus, hamstrings
squat, leg press, lunge, machine leg extension
Hip Abduction
tensor fasica latae, sartoris, sluteus meduis and minimus
cable or machine hop abduction
Hip Adduction
Adductor longus, brevis and magnus, gracilis, and pectineus
Power squats, cable or machine hip adduction, lunge
Knee Flexion
Hamstrings, gracilis, Sartorius, popliteus, gastrocnemius Leg Curl (stranding, seated, prone)
Knee Extension
Quadriceps femoris
lunge, squats, machine leg extension
Knee Internal Rotation
Gracilis, semimbranosus, semitendinosus
Knee External Rotation
Biceps Femoris,
