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NASM Study Guide > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

Human Movement System (HMS)

A

Three main systems within the human body, the nervous system (central and
peripheral), the skeletal (articular) system, and the muscular system. These collective
components and structures represent the human movement system (HMS)

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2
Q

Biomechanics

A

The science
concerned with the internal and
external forces acting on the
human body and the effects
produced by these forces.

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3
Q

Anatomic Locations: Superior

A

Refers to a position above a reference point.

The femur (thigh bone) is superior
 to the tibia (shin bone). The pectoralis major (chest muscle) is superior to the
 rectus abdominis (abdominal muscle).
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4
Q

Anatomic Locations: Inferior

A

Refers to a position below a reference point.

The calcaneus (heel bone) is inferior
to the patella (knee bone). The soleus (calf muscle) is inferior to the hamstring
complex.

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5
Q

Anatomaic Locations: Proximal

A

Refers to a position nearest the center of the body or point of reference.

The
knee is more proximal to the hip than the ankle. The lumbar spine (low back) is
more proximal to the sacrum (tailbone) than the sternum (breast bone).

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6
Q

Anatomic Locations: Distal

A

Refers to a position away from the center of the body or point of reference.

The
ankle is more distal to the hip than the knee. The sternum is more distal to the
sacrum than the lumbar spine.

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7
Q

Anatomic Locations: Anterior

A

Refers to a position on or toward the front of the body.

The quadriceps are
located on the anterior aspect of the thigh.

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8
Q

Anatomic Locations: Posterior (or Dorsal)

A

Refers to a position on or toward the back of the body.

The hamstring complex
is located on the posterior aspect of the thigh.

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9
Q

Anatomic Locations:Medial

A

Refers to a position relatively closer to the midline of the body.

The adductors(inner thigh muscles) are on the medial side of the thigh, because they are on the
side of the limb closest to the midline of the body. The sternum is more medial than
the shoulder.

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10
Q

Anatomic Locations: Lateral

A

Refers to a position relatively farther away from the midline or toward the outside
of the body.

The ears are on the lateral side of the head.

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11
Q

Anatomic Locations: Contralateral

A

Refers to a position on the opposite side of the body.

The right foot is
contralateral to the left hand.

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12
Q

Anatomic Locations: Ipsilateral

A

Refers to a position on the same side of the body.

The right foot is ipsilateral
to the right hand.

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13
Q

Anatomic Position

A

The position
with the body erect with the
arms at the sides and the palms
forward. The anatomic position
is of importance in anatomy
because it is the position of reference
for anatomic nomenclature.
Anatomic terms such as anterior
and posterior, medial and lateral,
and abduction and adduction
apply to the body when it is in the
anatomic position.

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14
Q

Sagittal Plane

A

An imaginary
bisector that divides the body
into left and right halves.

Examples
of predominantly sagittal plane movements include biceps curls, triceps pushdowns,
squats, front lunges, calf raises, walking, running, vertical jump, climbing stairs, and
shooting a basketball.

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15
Q

Sagittal Plane Movement:Flexion

A

A bending movement
in which the relative angle
between two adjacent segments
decreases.

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16
Q

Sagittal Plane Movement: Extension

A

A straightening
movement in which the relative
angle between two adjacent
segments increases.

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17
Q

Sagittal Plane Movement: Hyperextension:

A

Extension of
a joint beyond the normal limit or
range of motion.

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18
Q

Frontal Plane

A

An imaginary
bisector that divides the body
into front and back halves.

Examples of frontal plane movements include side lateral raises, side lunges, and side
shuffl ing.

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19
Q

Frontal Plane Movement: Abduction

A

A movement in
the frontal plane away from the
midline of the body.

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20
Q

Frontal Plane Movement: Adduction

A

Movement in the
frontal plane back toward the
midline of the body.

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21
Q

Transverse Plane

A

An i maginary
bisector that divides the body into
top and bottom halves.

Examples of transverse plane movements include cable trunk
rotations, dumbbell chest fl y, throwing a ball, throwing a Frisbee, golfi ng, and swinging
a bat.

22
Q

Transverse Plane Movement: Horizontal Abduction

A

Movement
of the arm or thigh in the
transverse plane from an anterior
position to a lateral position.

23
Q

Transverse Plane Movement: Horizontal Adduction

A

Movement
of the arm or thigh in the
transverse plane from a lateral
position to an anterior position.

24
Q

Scapular Retraction

A

Adduction
of scapula; shoulder blades
move toward the midline.

25
Scapular Protraction
Abduction of scapula; shoulder blades move away from the midline.
26
Scapular Depression
Downward (inferior) motion of the scapula.
27
Scapular Elevation
Upward (superior) motion of the scapula.
28
Three primary types of muscle actions
Isotonic (constant muscle tension) Eccentric Concentric Isometric (constant muscle length) Isokinetic (constant velocity of motion)
29
Muscle Action: Isotonic
Force is produced, muscle tension is developed, and movement occurs through a given range of motion ## Footnote Divided in to 2 parts: Eccentric and Concentric
30
Muscle Action: Isotonic Eccentric
Moving in the same direction as the resistance Decelerates or reduces force. An eccentric motion is synonymous with deceleration and can be observed in many movements such as landing from a jump, or more commonly seen in a gym as lowering the weight during a resistance exercise
31
Muscle Action: Isotonic Concentric
Moving in opposite direction of force Accelerates or produces force A concentric muscle action is synonymous with acceleration and can be observed in many movements such as jumping upward, and the “lifting” phase during resistance training exercise.
32
Muscle Action: Isometric
No visible movement with or against resistance Dynamically stabilizes force. In activities of daily living and sports, isometric actions are used to dynamically stabilize the body. This can be seen in muscles that are isometrically stabilizing a limb from moving in an unwanted direction
33
Muscle Action: Isokinetic
The speed of movement is fi xed, and resistance varies with the force exerted Requires sophisticated training equipment often seen in rehabilitation or exercise physiology laboratories During a full isokinetic contraction, the tension in the muscle is at its maximum throughout the whole range of motion, which is believed to improve strength, endurance, and neuromuscular effi ciency.
34
Length-Tension Relationship
the resting length of a muscle and the tension the muscle can produce at this resting length. It is important for personal trainers to understand the length-tension relationship because if muscle lengths are altered, for example, misaligned joints (i.e., poor posture), then they will not generate the needed force to allow for effi cient movement. If one component of the HMS (nervous, skeletal, or muscular) is not functioning as it should, it will have a direct effect on the effi ciency of human movement.
35
Force-Velocity Curve
The force-velocity curve refers to the relationship of muscle’s ability to produce tension at differing shortening velocities (Figure 5.13). As the velocity of a concentric muscle action increases, its ability to produce force decreases
36
Force-Couple Relationship
Muscle groups moving together to produce movement around a joint. Because muscles are recruited as groups, many muscles will transmit force onto their respective bones, creating movement at the joints
37
Muscle Action
every movement produced must involve all muscle actions (eccentric, isometric, concentric) and all functions (agonists, synergists, stabilizers, and antagonists) to ensure proper joint motion as well as to eliminate unwanted or unnecessary motion.
38
Muscle Leverage and Arthrokinematics
The amount of force that the HMS can produce is not only dependent on motor unit recruitment and muscle size, but also the lever system of the joint. Particular attachments of muscles to bones will determine how much force the muscle is capable of generating.
39
Rotary Motion
Movement of the bones around the joints.
40
Motor Behavior
Motor response to internal and external environmental stimuli.
41
Motor Control
How the central nervous system integrates internal and external sensory information with previous experiences to produce a motor response.
42
Motor Learning
Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled movements.
43
Motor Development
The change in motor skill behavior over time throughout the lifespan.
44
Muscle Synergies
Groups of muscles that are recruited by the central nervous system to provide movement. This simplifi es movement by allowing muscles and joints to operate as a functional unit. Through practice of proper movement patterns (proper exercise technique), these synergies become more fl uent and automated.
45
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movements.
46
Sensorimotor Integration
The cooperation of the nervous and muscular system in gathering and interpreting information and executing movement. Individuals that train using improper form will develop improper sensory information delivered to the central nervous system, leading to movement compensations and potential injury.
47
Feedback in Motor Learning
The use of sensory information and sensorimotor integration to help the human movement system in motor learning.
48
Internal Feedback
The process whereby sensory information is used by the body to reactively monitor movement and the environment.
49
External Feedback
Information provided by some external source, such as a health and fi tness professional, videotape, mirror, or heart rate monitor, to supplement the internal environment.
50
Two Type of External Feedback
Knowledge of results is used after the completion of a movement to help inform a client about the outcome of the performance. Knowledge of performance provides information about the quality of the movement during an exercise.

NASM Study Guide (6 decks)

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