Chapter 2 - Foundations of Exercise

Question 1

Biomechanics

Answer 1

Study of how forces affect a living body.

Question 2

Kinesiology

Answer 2

Study of Human movement

Question 3

Kinetic Chain

Answer 3

The coordination of actions of the nervous, muscular, and skeletal systems to create movement. Also called the Human Movement System.

Question 4

Anatomic position

Answer 4

Reference posture where body stands upright, arms are beside the trunk, palms & head face forward.

Question 5

Anatomic Locations

Answer 5

• Superior: closer to head or above a landmark
• Inferior: toward the bottom part of the body or closer to the feet
• Proximal: closer to center of the body
• Distal: farther from the center of the body
• Medial toward the midline of the body
• Lateral: farther from the midline of the body
• Contralateral: on the opposite side of the body
• Ipsilateral: on the same side of the body

Question 6

Midline

Answer 6

imaginary vertical line that divides the body into 2 halves.

Question 7

Saggital Plane of Motion

Answer 7

• Divides body into right and left halves.
• Saggital plane moves are forward and back
• cycling, walking, squatting, etc.
• flexion & extension

Question 8

Frontal Plane of Motion

Answer 8

• Splits body into front and back halves.
• Frontal plane moves are from side to side
• jumping jacks, warrior II pose, side lunges
• abduction, adduction, lateral flexion, eversion, inversion

Question 9

Transverse Plane of Motion

Answer 9

• Divides body into top and bottom halves
• movements are parallel to an imaginary line between top and bottom halves of body
• round house kicks, lunges w/ rotation, triangle pose in yoga, bicycle crunches
• pronation, supination, internal & external rotations, horizontal abduction & adduction

Question 10

Flexion

Answer 10

bending at joint where the relative angle between two bones decreases.

Question 11

Extension

Answer 11

Joint movement where the relative angle between two adjoining segments increases.

Question 12

Dorsiflexion

Answer 12

Anterior (or towards front or top) flexion of the ankle. Top of the foot moves up & away from the ground.

Question 13

Plantar Flexion

Answer 13

Posterior (towards the the back side) extension of the ankle.

• Top of foot moves down toward the ground
• pointing toes.

Question 14

Joint Actions in the Sagittal Plane

Answer 14

• flexion
• extension
• dorsiflexion
• plantar flexion
• happens in both anterior (towards the top or front) and posterior (towards the back) positions

Question 15

Abduction

Answer 15

A part of the body moves way from the midline of the body

Question 16

Adduction

Answer 16

A part of the body moving towards the midline of the body

-think of “adding to the body”

Question 17

Eversion

Answer 17

bottom of the foot rotates outward (laterally)

Question 18

Inversion

Answer 18

Bottom of foot rotates inward (medially)

Question 19

Frontal Plane Motions

Answer 19

Abduction, adduction, lateral flexion of the spine, inversion and eversion

Question 20

Scapular retraction

Answer 20

Shoulder blades moves closer the spine

Question 21

Scapular Protraction

Answer 21

shoulders blades move forward & away from spine

Question 22

Pronation

Answer 22

movement happening in all three planes of motion

-examples include eversion, dorsiflexion, abduction

Question 23

Supination

Answer 23

movement using all three planes of motion - can involve plantar flexion, inversion, adduction

Question 24

Internal Rotation

Answer 24

turning of a limb or body part toward the midline of the body

Question 25

External Rotation

Answer 25

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

Question 26

Horizontal Abduction

Answer 26

medial-rotational movement away from the midline of the body

Question 27

Horizontal Adduction

Answer 27

medial rotational movements towards the midline of the body | -think of "adding to" the body to remember "add"uction

Question 28

Transverse Plan Motions of the Body

Answer 28

- Internal & external rotations - pronation & supination - horizontal abduction & adduction - scapular retraction & protraction

Question 29

Flexors

Answer 29

Muscles that produce flexion (or shortening the angle between bones) of a limb or joint

Question 30

Extensors

Answer 30

muscles that produce extension (or lengthening the angle) of a limb or joint

Question 31

Static Posture

Answer 31

- the starting point from which a person moves | - body is standing in its natural, relaxed position

Question 32

Dynamic Posture

Answer 32

Positioning of the body during any movement

Question 33

Common Exercise Movements

Answer 33

- Overhead Press - Pulling - Pushing - Squatting - Lunging

Question 34

Multi-joint exercises (single plain) vs. multi-joint/ multi-planar exercises

Answer 34

- Lunge ---- > lunge w/ rotation - squat ---- > squat to rotational lift - push up ---- > push up with rotation - Row ---- > row with trunk rotation

Question 35

Exercise Naming Conventions

Answer 35

- Plane of Motion - Body Position - Type of Modality used (equipment) - joint action - primary muscle targeted

Question 36

Supine

Answer 36

body position where one is laying on the back

Question 37

Prone

Answer 37

body position where one is laying face down

Question 38

Muscle Action Spectrum

Answer 38

muscles producing a variety of actions. The spectrum includes Concentric, Isometric and Eccentric muscle activations

Question 39

Concentric Activation

Answer 39

a muscle is producing tension as it shortens in length (to overcome external resistance)

Question 40

Isometric Activation

Answer 40

a muscles produces tension while maintaining a constant length.

Question 41

Eccentric Activation

Answer 41

a muscle produces tension while lengthening to resist or control an external force.

Question 42

Isolated Function

Answer 42

a muscles's primary concentric functions (see table 2.8, pg. 29)

Question 43

Eccentric Function

Answer 43

the action of a muscle when it's performing an eccentric activation

Question 44

Origin (muscle)

Answer 44

a relatively stationary point on one end of a body segment (such as bone) where a muscle begins.

Question 45

Insertion (muscle)

Answer 45

Opposite from an origin, a relatively mobile attachment site of a muscle's distal end.