Foundations of Exercise SCIENCE CHAP 2

Question 1

kinetic chain

Answer 1

nervous, muscular + skeletal systems create movement.

Question 2

kinesiology

Answer 2

study of human movement

Question 3

biomechanics

Answer 3

study of how FORCES affect a LIVING BODY.

Question 4

Anatomic position

Answer 4

standing up straight, arms beside trunk, palms and head face forward.

Question 5

Anatomic Locations (10)

Answer 5

ANTErior, POSTerior, SUPerior, INferior, proximal, distal, medial, lateral, contralateral IPsilateral

Question 6

Anterior -Anatomic Location

Answer 6

toward or on FRONT SIDE of the body

Question 7

Posterior -Anatomic Location

Answer 7

toward or on BACK SIDE of the body

Question 8

Superior -Anatomic Location

Answer 8

Above a landmark or CLOSER TO THE HEAD

Question 9

inferior -Anatomic Location

Answer 9

toward the bottom part of the body or CLOSER TO TEH FEET

Question 10

proximal -Anatomic Location

Answer 10

closer to the CENTER of the body

Question 11

Distal -Anatomic Location

Answer 11

FARTHER from the CENTER of the body or a LANDMARK

Question 12

Medial -Anatomic Location

Answer 12

toward the MIDLINE (imaginary VERTICAL line that splits the body in equal halves)

Question 13

lateral -Anatomic Location

Answer 13

FARTHER from the midline (vertical line, splitting bdoy)

Question 14

CONTRAlateral -Anatomic Location

Answer 14

on the opposite side of the body

Question 15

IPSilateral -Anatomic Location

Answer 15

on the same side of the body

Question 16

Sagital plane

Answer 16

DIVIDES BODY - Right And left. MOVEMENTS- forward + back (walking, cycling, squatting)

Question 17

Frontal plane

Answer 17

DIVIDES BODY- front & back half MOVEMENT-side to side (jumping jacks, side lunges)

Question 18

Transverse plane

Answer 18

DIVDES BODY- Top & bottom MOVEMENTS- Rotational (roundhouse kicks, lunges with rotation)

Question 19

SAGITAL PLANE- joint movements + exercises

Answer 19

JOINt- Flexison, extention. EXERCISE- bicep curl, squat, running

Question 20

frontal plane joint movements + exercises

Answer 20

JOINT- ABductions (outer thigh) ADDUCTION (inner thigh), Lateral flexsion (crunching sides) EVERSION (foot going out) INversion (foot going in) EXERCISES- lateral arm riase, side step, side lunge, side shuffle. REMEMBER FRONTAL PLANE IS CUTTING THE BODY FRONT TO BACK BUT MOVEMENTS ARE BASICALLY SIDE TO SIDE OR IN AND OUT.

Question 21

Transverse plane of motion joint movements and exercises

Answer 21

• Joint Movements-Pronation (foot going in) Supination (foot going out) Internal rotation External rotation Horizontal adduction Horizontal abduction
• Examples of Exercises- Trunk rotation Bicycle crunches Lunge with rotation

Question 22

What plane of motion is this

Answer 22

Sagital plane

Question 23

What plane of motion is this

Answer 23

Frontal

Question 24

what plane of motion is this

Answer 24

Transverse

Question 25

what is a stem

Answer 25

It means breaking down elements of a way to describe an exercise. Its a way to anem an exercise and how it is used.

Question 26

What are the common Exercise naming conventions

Answer 26

plane of motion Body position type of modality used joint action primary muscle targeted \*\*STEMS, then further describe these Exercise naming conventions f.

Question 27

What are the STEMS for describing Exercise as a plane of motion

Answer 27

Question 28

What are the stems and examples for **Body Position** as a description for exercise

Answer 28

Question 29

What are the stems fo**r Resistance _Modality_** describing Exercise

Answer 29

Question 30

What are the stems for **joint actio**n Exercises

Answer 30

Question 31

What are the stems for describing an exercise with **Priarmy Msucles taraget**red

Answer 31

Question 32

What are the 3 major types of activation on the Muscle action spectrum

Answer 32

CONcentric, ISOmetric, ECCentric

Question 33

Concentric activation

Answer 33

muscle producing TENSION as it SHORTENS to overcome external REISTANCE. Think of "concentrate" because of "tension", & muscles "shorten" because of outside resisstance.

Question 34

ISOmetric activation

Answer 34

Muscle producing tension white it MAINTAINS the same legnth. Does not produce joint movement. Tension made by the muscle is EQUAL to the force of an external load being applied.

Question 35

ECCENTRIC actiavtion

Answer 35

Muscle producing tension while LEGNTHENING in order to RESIST or CONTROL an external force. Example when **lowering** the arm after a **biceps curl**, the biceps **_eccentrically decelerate elbow extension_**. The biceps become **activated** in order to **resist the downward force of gravity**; otherwise, the arm would just **fall straight without control**.

Question 36

tendon

Answer 36

Connective tissues that attach muscle to bone & pvide an ANCHOR for muscles to produce force.

Question 37

what is ORIGIN

Answer 37

The stationary attachment site where a muscle begins, such as a bone (at thend of a body segment)

Question 38

what is INSERTION

Answer 38

The MOBILE attachement site of a muscle (at the other end of the origin, or the distal end of the origin. so the other side is connected to bone).

Question 39

What major muscles make up the Quadriceps AND what is their islated function

Answer 39

Rectus femoris, vastus lateralis, vastus medialis, vastus intermeduis. Also, they concentrically accelerate knee extention, such as the UPWARD part of a squat. THINK OF IT AS FRONT THIGH MUSCLES HELP YOU GET UP FROM A SQUAT.

Question 40

What are the major muslces of the Hamstrings, and what are their isolated muscle functions?

Answer 40

SemitTENDINosus, semiMEMbranosus, biceps FEMoris They concentrically accelerate knee FLEXION. Exercise example is a hamstring curl. THINK OF IT HAS BACK OF THIGH MUSCLES, AND KNEE FLEXION IS WHEN THE ANGLE BETWEEN THE BOTTOM HALF AND TOP HALF OF LEG GETS SMALLER.

Question 41

What is the isolated muscle funciton of the gastrocnemius

Answer 41

concentrically accelerates plantar flexion. THINK OF IT AS IT IS THE HIGH MUSLCES ON THE CALF THAT HELP YOU PRESS YOUR FOOT DOWN TO DO PLANTAR FLEXION.

Question 42

What is the isoalted muscle funct ion of the gluteus maximus

Answer 42

concentrically accelerate HIP EXTENTION, AND EXTERNAL ROTATION. Exercise example- lunge on the upward motion. THINK OF IT THIS WAY, HIP EXTENTION IS WHEN YOU ARE ALL FOURS, AND PRESS YOUR LEG OUT STRAIGTHT BEHIND YOU, STANDING WITH LEG BACK WITH A BAND. HIP EXTERNAL ROTATION IS IF YOU ARE LAYING DOWN SIDWAYS AND PUT YOUR LEG UP IN THE AIR. AS IF YOU ARE WORKING YOUR INNER AND OUTER THIGHS.

Question 43

What is the isolated muslce function of the rectus abdominis

Answer 43

First of all, rectus abdominis is the front abs. They concentrically accelerate SPINAL flexsion LATERAL felxion, and rotation. example exercise, ball crunch.

Question 44

what isoalted muscle function does the pectoralis major do

Answer 44

concentrically eccerlerates shoulder FLEXION and Horizntal ADDuction. THINK OF IT THIS WAY. PECS ARE THE FRONT CHEST MUSCLE. shoulder FLEXION is arms next to you, and you raise them up towards your face. Shoulder horizontal adduction, is having your arm up and out, and movign it in towards the center (like swatting a fly).

Question 45

What isolated muscle function does the Latissimus dorsi have?

Answer 45

First of all, the Latissiumus Dorsi is the muscles in the back of the body, diagonally between the shoulder and the core (like back ribs). **They concentrically accelerate shoulder extention, adduction and internal rotation.** **exercise example is a band row (bands and pull)** _shoulder extention_ is arms at your side, you swing them back behind you _shoulder adduction_ is arms out like a cross, and they go in towards your hips or in torwards your face _shoulder internrnal rotation_.is arm half bent, retating in

Question 46

what isolated muscle function does the bicep have

Answer 46

Concentrically ACCELERATES elbow FLEXION Exercise example is a bicep curl.

Question 47

what isolated muscle function does the triceps have

Answer 47

**concentrically accelerates elblow EXTENTION.** **exercise example- tricep extention.** This exsercise looks like standing up, holding a weight behind your head (elbow bent) and then straigtening your arm. THINK OF IT AS YOUR ARE EXTENDING YOUR ARM (NOT YOUR ELBOW) THEREFORE INCREASING THE ANGLE ON THE INSIDE OF YOUR ELBOW BY MAKING YOUR ARM STRAIGHT.

Question 48

**Muscle Action Spectrum** tricky wording

Answer 48

_actions=**muscle action spectrum**, defined by 3 activations:_ * **Con**centric **ACTIVATION -**Muscle producing _tension_ as it _shortens_ to overcome _external resistance_ * **Iso**_metric_ **ACTIVATION-**A muslce producing tension _while it maintains same legnth_ (exercise held still) * **Ecc**entric **ACTIVATION-** Muscle _producing tension_ w_hile legnthening_ in order to r_esist or control an external force_ (lowering arm after a bicep curl, having control against gravity. but then theres also **muscle FUCNTION**. The isolated function of ***each muscle***. **ISO**_LATED_ **FUNCTION**_-_ a muscles primary CONCENTRIC FUNCTIONS **ECC**ENTRIC **_FUNCTION_**-ACTION of a muscle generating ECCENTRIC ACTIVATION. Muscle DECELERATES movement, is reducing speed to MAINTAIN CONTROL and avoid INJURY.