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Fundamentals > Week 1- Basics/Exercise > Flashcards

Week 1- Basics/Exercise Flashcards

1
Q

Difference between anatomical vs fundamental position?

A

Anatomical- palms forward/anterior
Fundamental- palms by side

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2
Q

What does anatomical position provide?

A

universal framework and basis of reference

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3
Q

Medial/Lateral

A

Medial- closer to midline
Lateral- further from midline

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4
Q

Anterior/Posterior

A

Anterior- towards front
Posterior- toward back

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5
Q

Distal/Proximal

A

reference to limbs
Distal- further from trunk
Proximal- Closer to trunk

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6
Q

Superior/Inferior

A

Superior- above
Inferior- below

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7
Q

Superficial/Deep

A

Superficial- closer to external of body
deep- further away from external of body

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8
Q

Supine/Prone

A

Supine- Laying on spine
Prone- Laying on stomach

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9
Q

Bilateral/Contralateral/Ipsilateral

A

Bilateral- both sides
Contralateral- opposite sides
Ipsilateral- same side

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10
Q

3 Planes of Movement

A
  1. Transverse
  2. Saggital
  3. Frontal
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11
Q

Movement in the Transverse Plane

A

-Internal/external rotation

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12
Q

Movement in the Saggital Plane

A

Extension/Flexion

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13
Q

Movement in the Frontal Plane

A

Abduction/Adduction

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14
Q

Why is planes of movement important?

A

helps to make a balanced exercise program

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15
Q

Motor Learning

A

description/explanation of changes as a result of training

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16
Q

Muscular Performance

A

reorganization of the motor control system

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17
Q

Isometric Contraction

A

Muscle is under load but is not moving
ex. holding a plank

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18
Q

Isotonic Contraction

A

Muscle is under load and is moving

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19
Q

Two types of isotonic contraction

A
  1. Concentric Contraction
  2. Eccentric Contraction
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20
Q

Concentric Contraction

A

-muscle tension while shortening
-muscle is shortening
ex. upward movement of bicep curl

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21
Q

Eccentric Contraction

A

-muscle tension while lengthening
-Muscle is lengthening
-ex. downward movement of bicep curl

22
Q

Hypertrophy

A

-muscle fibers get bigger in size

23
Q

Hyperplasia

A

Increase number of muscle fibres

24
Q

Motor unit recruitment

A

cause increase in muscle tension by the number of units recruited nd the frequency of stimulation

25
Q

Exercise Training Principles

A

FITT-VP
1. Frequency
2. Intensity
3. Time
4. Type
5. Volume
6. Progression

26
Q

Frequency

A

number of days per week

27
Q

Intensity

A

Level of exertion

28
Q

Time

A

amount of time the exercise is performed (duration)

29
Q

Type

A

mode of pysical activity

30
Q

Volume

A

quantity of exercise completed weekly

31
Q

Progression

A

overload the muscle overtime

32
Q

Exercise session is comprised of:

A
  1. Reps
  2. Sets
  3. Rest Intervals
33
Q

Reps

A

number of times an exercise is repeated in one set

34
Q

Set

A

performance of an exercise for a given number of sets

35
Q

Rest intervals

A

Period of rest between each set

36
Q

Overload

A

-body adapts to stimulus over time
-increase training load to reach a higher level of fitness

37
Q

Specificity

A

nature of training determines training effect

38
Q

Cross-training

A

improving performance in one mode of exercise by training in another

39
Q

Periodization

A

gradual cycling of specificity, intensity, and volume to achieve optimal performance

40
Q

Overtraining

A

-training loads that are too demanding for the level of fitness

41
Q

Signs of overtraining

A

-fatigue
-injury
-depression
-weight loss
-insomnia
-muscle soreness
-increased BP

42
Q

Open Chain exercise

A

-Distal segment is freely moving
-ex. forearm of bicep curl

43
Q

Closed chain exercise

A

-Distal end is not moving
-ex. Chin up/push up

44
Q

Wy is isometric exercise important?

A

-for functional activities
-postural stability/injury prevention

45
Q

Rationale for Isometric Exercise

A

-Minimize atrophy during external immobilization
-re-establish neuromuscular control
-postural/joint stability

46
Q

Types of Isometric Exercise

A
  1. Muscle-setting
  2. stabilization
  3. multiple-angle
47
Q

Muscle Setting Exercises

A

-decrease pain/spasm
-promote relaxation/circulation
ex. quad activation (does not strengthen but prevent atrophy)

48
Q

Stabilization exercises

A
  • submaximal contraction to improve posture/joint stability
    -against resistance
49
Q

Multiple Angle Exercise

A

-resistance applied at multiple joint positions with ROM
-improves strength throughout ROM when dynamic movement is not possible

50
Q

Rational for Eccentric Contraction

A

-appropriate after injury
-reduces risk of reinjury
-more control of heavy loads
-easier when pt. has muscle weakness

Fundamentals (5 decks)

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