Unit 2 Flashcards
Biomechanics
The science concerned with the internal & external forces acting on the body and the effects produced by these forces. (Study of applying laws of mechanics & physics to determine how forces affect the human movement and to better predict performance in athletic events.)
Human Movement System
Movements represents integrated functioning of the human body: nervous system (central & peripheral), skeletal system (articular), and the muscular system.
Superior
Positioned above a reference point.
Inferior
Positioned below a point of reference.
Proximal
Positioned nearest the center of the body, or point of reference.
Distal
Positioned farthest from the center of the body, or point of reference.
Anterior (or ventral)
On the front of the body.
Posterior (or dorsal)
On the back of the body.
Medial
Positioned near the middle of the body.
Lateral
Positioned toward the outside of the body.
Contralateral
Positioned on the opposite side of the body.
Ipsilateral
Positioned on the same side of the body.
Anatomic Position
The position with the body erect with arms at the sides and the palms forward (such as anterior, posterior, medial, lateral, abduction, & adduction).
Sagittal Plane
An imaginary bisector that divides the body into left and right halves.
- walls on left and right sides
- forward and backwards motions
- flexion/extension
- walking, squatting, curling, abdominal crunching, etc.
Flexion
A bending movement in which the relative angle between two adjacent segments decreases.
Extension
A straightening movement in which the relative angle between two adjacent segments increases.
Hyperextension
Extension of a joint beyond the normal limit or range of motion (often results in injury).
Frontal Plane
An imaginary bisector that divides the body into front and back halves.
- walls in front and back
- side to side or lateral motions
- lateral raises, side lunges, side shuffles, abduction, adduction, etc.
Abduction
A movement in the frontal plane away from the midline of the body.
Adduction
A movement in the frontal plane back toward the midline of the body.
Transverse Plane
An imaginary bisector that divides the body into top and bottom halves.
- walls above, below, and all sides
- rotation motions
- spine rotation, shoulder rotation, hip rotation, horizontal abduction/adduction, etc.
Internal Rotation
Rotation of a joint toward the middle of the body.
External Rotation
Rotation of a joint away from the middle of the body.
Horizontal Abduction
Movement of the arm or thigh in the transverse plane from an anterior position to a lateral position.
Horizontal Adduction
Movement of the arm or thigh in the transverse plane from a lateral position to an anterior position.
Scapular Retraction
Adduction of scapula; shoulder blades move toward the midline.
Scapular Protraction
Abduction of scapula; shoulder blades move away from the midline.
Scapular Depression
Downward (inferior) motion of the scapula.
Scapular Elevation
Upward (superior) motion of the scapula.
iso = ? tonic = ? metric = ? kinetic = ?
iso = same/equal tonic = tension metric = length kinetic = motion
Isotonic
Force is produced, muscle tension is developed, and movement occurs through a given range of motion.
- eccentric vs concentric
Eccentric Muscle Action
Occurs when a muscle develops tension while lengthening; deceleration.
Concentric Muscle Action
When a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle; acceleration.
Isometric Muscle Action
When a muscle is exerting force equal to the force being placed on it leading to no visible change in the muscle length; pausing.
Isokinetic Muscle Action
When a muscle shortens at a constant speed over the full range of motion.
Components of a Fitness Assessment
1) Subjective Info (pre-participation health screening (PAR-Q,) general health history, medical history, and lifestyle).
2) Objective Info (physiologic assessments, body composition testing, cardiorespiratory assessments, static & dynamic postural assessments, and performance assessments).
Preparticipation Health Screening from PARQ - low, moderate, high risk
low risk - no major signs or symptoms of disease; 1 or less cardiovascular disease risk factors
moderate risk - no signs or symptoms of disease; 2 or more cardiovascular disease risk factors
high risk - one or more signs or symptoms of cardiovascular, pulmonary, or metabolic disease.
Pulse
Created by blood moving or pulsating through arteries each time the heart contracts.
- preferred measurement on the inside of the wrist
- most accurate when rising in the morning
- gentle touch taken same time each day
- normal is between 70-80 bpm
Heart Rate Range
Zone 1: 65% to 75%, builds aerobic & aids in recovery
Zone 2: 76% to 85%, increases aerobic & anaerobic endurance
Zone 3: 86% to 95%, builds high-end work capacity
Maximum HR method
Straight Percentage method:
220 - age = max HR
(220 - age) x HR range
HR Reserve (HHR) method
Karvonen formula:
THR = [(HRmax - HRrest) x desired intensity] + HRrest
Systolic BP
- top number
- pressure within the arteries after the heart contracts
- first sound of the heart beat
Diastolic BP
- bottom number
- pressure within the arteries when the heart is resting & filling with blood
- sound of the beat fading away
Normal BP Range
- normal reading is 120/80
- not common for a personal trainer to perform this BP assessment without additional training
Body Composition (4 methods)
1) skinfold measurements
2) bioelectric impedance
3) underwater weighing
4) circumference measurements
Skinfold Measurements
- prior to workout
- not accurate for obese clients
- measurements on the right side of the body
- 4 measurement sites: biceps, triceps, subscapular, & iliac crest
Bioelectric Impedance
- conducts electric current through the body to estimate body fat %
- uses scale or held in hands
Underwater Weighing
- hydrostatic weighing
- lean body mass weighs more underwater & body fat weighs less
Circumference Measurements
- measures girth of body segments (neck, chest, waist, hips, thighs, calves, & biceps)
- good method for obese clients
- can use online calculator to convert measurements to estimate body fat %
- be consistent
- waist to hip ratio (waist/hip = ratio)
Cardiorespiratory Assessments (2 ways)
1) YMCA 3-Minute Step Test
2) Rockport Walk Test
5 Kinetic Checkpoints in anterior, lateral, and posterior views
Anterior view: foot and ankle; knees
Lateral view: lumbo-pelvic-hip complex (LPHC); shoulders; head and cervical spine
Posterior view: with experience; all checkpoints
Postural Assessments: know each and the things to observe
1) Overhead Squat Assessment
2) Single-Leg Squat Assessment
3) Pushing Assessment
4) Pulling Assessment
Performance Tests
1) Push-up test (muscular endurance of upper body)
2) Shark Skill Test (assess lower extremity agility & neuromuscular control)
3) Davies Test (measures upper extremity agility & stabilization)
4) Bench Press (estimate one-rep max on overall upper body strength)
5) Squat (estimate one-rep max on overall lower body strength)
Overhead Squat (lateral view overactive muscles)
LPHC
- excessive forward lean - soleus, gastrocnemius, hip flexor complex, ab complex
- low back arches - hip flexor complex, erector spinae, latissimus dorsi
UPPER BODY
- arms fall forward - latissimus dorsi, teres major, pectoralis major/minor
Overhead Squat (anterior view overactive muscles)
FEET
- turn out - soleus, lateral gastrocnemius, biceps femoris (short head)
KNEES
- move inward - adductor complex, biceps femoris (short head), TFL, vastus lateralis
Overhead Squat (lateral view underactive muscles)
LPHC
- excessive lean forward - anterior tibialis, gluteus maximus, erector spinae
- low back arches - gluteus maximus, hamstring complex, intrinsic core stabilizers (transverse, abdominis, multifidus, transversospinalis, internal oblique pelvic floor)
UPPER BODY
- arms fall forward - mid/lower trapezius, rhomboids, rotator cuff
Overhead Squat (anterior view underactive muscles)
FEET
- turn out - medial gastrocnemius, medial hamstring complex, gracilis, sartorius, popliteus
KNEES
- move inward - gluteus medius/maximus, vastus medialis oblique (VMO)
Pushing Assessments (overactive muscles)
LPHC
- low back arches - hip flexors, erector spinae
SHOULDER COMPLEX
- shoulder elevation - upper trapezius, sternocleidomastoid, levator scapulae
HEAD
- head migrate forward - upper trapezius, sternocleidomastoid, levator scapulae
Pushing Assessment (underactive muscles)
LPHC
- low back arches - intrinsic core stabilizers
SHOULDER COMPLEX
- shoulder elevation - mid/lower trapezius
HEAD
- head migrates forward - deep cervical flexors
Pulling Assessment (overactive muscles)
LPHC
- low back arches - hip flexors, erector spinae
SHOULDER COMPLEX
- shoulder elevation - upper trapezius, sternocleidomastoid, levator scapulae
HEAD
- head protrudes forward - upper trapezius, sternocleidomastoid, levator scapulae
Pulling Assessment (underactive muscles)
LPHC
- low back arches - intrinsic core stabilizers
SHOULDER COMPLEX
- shoulder elevation - mid/lower trapezius
HEAD
- head protrudes forward - deep cervical flexors
Single-Leg Squat Assessment (overactive muscles)
KNEE
- move inward - adductor complex, biceps femoris (short head), TFL, vastus lateralis
Single-Leg Squat Assessment (underactive muscles)
KNEE
- move inward - gluteus medius/maximus, vastus medialis oblique (VMO)
Structural Efficiency
Describes the alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support.
Torque
The ability of any force to cause rotation around an axis.
