Ch. 2 - Foundations of Exercise Science

Question 1

Kinetic Chain

Answer 1

The interrelation of the actions of the nervous, muscular and skeletal systems to create movement
—planes of motion, joint actions, muscular functions, anatomic locations

Question 2

Kinesiology
Biomechanics

Answer 2

Kinesiology
—study of human movement

Biomechanics
—study of how forces affect a living body

Question 3

Anatomic position
Midline

Answer 3

Anatomic position - standard reference posture where the body stands upright with the arms beside the trunk and the palms and head both face foreword
—terminology to describe human movement req. use of a consistent body position

Midline - imaginary vertical line that splits the body into equal halves

Question 4

Anatomic locations

Answer 4

Superior - vertically going up closer to the head - toward top of body

Inferior - vertically going down closer to the feet - toward bottom of body

Lateral - further from midline of body
Medial - closer to midline of body

Contralateral - on the opposite side of body across midline - left side to right side
Ipsilateral - on the same side of the body / midline - left side and left side

Anterior - toward the front side of the body
Posterior - toward the backside of the body

Proximal = closer to the center of the body
Distal - further from the center of the body or landmark

Question 5

The three planes of motion introduced

Answer 5

Reflect 3 basic movement patterns - common exercises occur in one plane, but human movement system should be conditioned in all three to maximize fitness levels and reduce risk of injury
—improving 3D movement decreases risk of injury

Sagittal - imaginary plane that divides the body into equal right and left halves (forward and backward movement along this line / plane)

Frontal - imaginary line that divides the body into equal front and back halves - side to side movement along line / plane

Transverse - an imaginary horizontal line that bisects the body into equal halves, producing a top and bottom half

Question 6

Examples of sagittal plane movement

Answer 6

Movement is fwd and backward along the plane
—imagine walls to the right and left of you - can only move fwd and backward between these walls and along the plane

Examples of joint movements
—flexion
—extension

Examples of exercises
—biceps curl
—squat
—running
—walking
—cycling

Question 7

Examples of frontal plane movement

Answer 7

Movement occurs side to side
—imagine two walls in front of and behind you

Examples of joint movements
—abduction
—adduction
—lateral flexion
—version
—inversion

Examples of exercises
—lateral arm raise
—side step
—side lunge
—jumping jacks
—side shuffle

Question 8

Examples of transverse plane movement

Answer 8

Movement is parallel to this line
—mostly rotation work

Examples of joint movements
—pronation
—supination
—internal rotation
—external rotation
—horizontal abduction
—horizontal adduction

Examples of exercises
—trunk rotation
—bicycle crunches
—lunge with rotation
—kicks

Question 9

Flexion

Answer 9

Bending at a joint where the relative angle btwn two bones decreases
—Ex. Knee flexion is bending the knee back (like a butt kicker position)
—Ex. Bending arm two 90 degrees in front of you
—Ex. Trunk (spinal) flexion is bending your spine forward (hunching back)

Question 10

Extension

Answer 10

Movement at a joint in which the relative angle btwn two adjoining segments increases
—ex. Straightening the knee
—ex. Straightening arm in front of you
—ex. Trunk (spinal) extension - hinging backwards (lean back)

Question 11

Plantar flexion

Answer 11

Posterior extension at the ankle where the top of the foot moves down toward the ground (pointing toes)

Question 12

Dorisiflexion

Answer 12

Anterior flexion of the ankle, where the top of the foot moves up and away from the ground (like flexing your foot)

Question 13

Abduction

Answer 13

Body segment is moving AWAY from the midline of the body
—abduction machine - outer thighs

Question 14

Adduction

Answer 14

Body segment is moving TOWARD the midline of the body
—adduction machine - inner thighs

Question 15

Eversion

Answer 15

Bottom of the foot rotates outward (laterally)

Question 16

Inversion

Answer 16

Bottom of the foot rotates inwards (medially)

Question 17

Scapular retraction

Answer 17

Movement of the shoulder blades closer to the spine

Question 18

Scapular protraction

Answer 18

Movement of the shoulder blade forward and away from the spine

Question 19

Internal rotation

Answer 19

Turning of a limb or body segment toward the midline of the body

Question 20

External rotation

Answer 20

Turning of a limb or body segment away from the midline of the body

Question 21

Pronation

Answer 21

Tri-planar movement (eversion, dorsiflexion, abduction)

Question 22

Supination

Answer 22

Tri-planar movement (plantar flexion, inversion, adduction)

Question 23

Horizontal abduction

Answer 23

Lateral-rotational movement away from the midline of the body

Question 24

Horizontal adduction

Answer 24

Medial-rotational movement toward the midline of the body

Question 25

Flexors

Answer 25

Muscles that produce flexion of a limb or joint

Question 26

Exensors

Answer 26

Muscles that produce extension of a limb or joint

Question 27

Abductors and adductors

Answer 27

Abductors - muscles that produce abduction of a limb or joint Adductors - produce adduction

Question 28

Pronators and supinators

Answer 28

Pronators - muscles that produce pronation of a limb or body segment Supinators - produce supination

Question 29

Static posture

Answer 29

The starting point from which an individual moves - a pose in which the body is standing in its natural, relaxed position

Question 30

Dynamic posture

Answer 30

Positioning of the body during any movement —occurs in everyday life and workouts

Question 31

Multiplanar

Answer 31

Occurring in more than one plane of motion —although many gym movements incorporate multiplanar joint actions, they tend to occur predominantly in one plane of motion —when creating workouts, instructor should incorporate exercises that challenge the body through multi-joint and multiplanar training

Question 32

Knowing the various functions of muscles allows instructors to create classes…

Answer 32

—Aimed to prevent injury —improve flexibility —and increase endurance and strength

Question 33

The muscle action spectrum includes three major types of activation

Answer 33

1. Concentric activation —muscle is producing tension as it shortens to overcome an external resistance —the main movement / exercise of the muscle 2. Isometric activation —when a muscle is producing tension while maintaining a constant length —every movement has a point of isometric activation (can be seen when the exercise is being held still) —tension produced by a muscle is equal to the force of an external load that is being applied and does not produce joint movement —a hold 3. Eccentric activation —muscle is producing tension while lengthening in order to resist or control an external force —Ex. Lowering the arm after a biceps curl, the biceps eccentrically decelerate elbow extension - the biceps become activated in order to resists the downward force of gravity - otherwise arm would just fall without control —the control!! Or coming out of the main exercise

Question 34

Isolated function

Answer 34

A muscle’s primary functions

Question 35

Eccentric function

Answer 35

Action of a muscle when generating an eccentric contraction —muscle that decelerates a movement is reducing the speed in order to maintain control and avoid injury —imp. For safety

Question 36

Origin

Answer 36

The relatively stationary attachment site where a muscle begins —muscles must cross at least one joint in order to create joint motion —typically a bone is origin

Question 37

Insertion

Answer 37

The relatively mobile attachment site of a muscle’s distal end

Question 38

Tendons

Answer 38

Connective tissues that attach muscle to bone and provide an anchor for muscles to produce force

Question 39

Isolated function of major muscles: Quadriceps

Answer 39

Isolated function: concentrically accelerates knee extension Common exercise: squat (the upward phase)

Question 40

Isolated function of major muscles: hamstrings

Answer 40

Isolated function: concentrically accelerates knee flexion Common exercise: hamstrings curl ball

Question 41

Isolated function of major muscles: gastrocnemius

Answer 41

Isolated function: concentrically accelerates plantar flexion Common exercise: calf raise

Question 42

Isolated function of major muscles: gluteus Maximus

Answer 42

Isolated function: concentrically accelerates hip extension and external rotation Common exercise: lunge on the upward motion

Question 43

Isolated function of major muscles: rectus abdominis

Answer 43

Isolated function: concentrically accelerates spinal flexion, lateral flexion, and rotation Common exercise: ball crunch

Question 44

Isolated function of major muscles: pectoralis major

Answer 44

Isolated function: concentrically accelerates shoulder flexion and horizontal adduction Common exercise: push-up

Question 45

Isolated function of major muscles: latissimus dorsi

Answer 45

Isolated function: concentrically accelerates shoulder extension, adduction and internal rotation Common exercise: band row

Question 46

Isolated function of major muscles: biceps

Answer 46

Isolated function: concentrically accelerates elbow flexion Common exercise: biceps curl

Question 47

Isolated function of major muscles: triceps

Answer 47

Isolated function: concentrically accelerates elbow extension Common exercise: triceps extension

Question 48

Simply put anatomic location terminology

Answer 48

Anterior: front Posterior: back Superior: above Inferior: below Proximal: closer Distal: further Medial: to the middle Lateral: to the outside

Question 49

Primary joint motions in each plane

Answer 49

Sagittal: (Fwd and back) flexion, extension, dorsiflexion and plantar flexion Frontal: (side to side) abduction and adduction, lateral flexion at the spine, and version and inversion of the foot Transverse: (rotation) internal and external rotation, pronation and supination, horizontal abduction and adduction, and scapular retraction and protraction

Question 50

5 common exercise movements

Answer 50

1. Overhead press 2. Pulling 3. Pushing 4. Squatting 5. Lunging

Question 51

Which of the following refers to the down stroke of the cycle?

Answer 51

Knee extension