Les 3: Bovenlichaam: push & pull

Question 1

Flexion

Answer 1

A movement that decreases the angle between two body parts. Example: Bending the elbow or knee.

Question 2

Extension

Answer 2

A movement that increases the angle between two body parts. Example: Straightening the elbow or knee.

Question 3

Abduction

Answer 3

Movement away from the midline of the body. Example: Raising the arm or leg to the side.

Question 4

Adduction

Answer 4

Movement towards the midline of the body. Example: Lowering the arm or leg from a raised position to the side.

Question 5

Internal Rotation

Answer 5

Rotating a joint inward towards the midline of the body. Example: Rotating the shoulder or hip so the front of the limb turns inward.

Question 6

External Rotation

Answer 6

Rotating a joint outward away from the midline of the body. Example: Rotating the shoulder or hip so the front of the limb turns outward.

Question 7

Horizontal Abduction

Answer 7

Moving the limb horizontally away from the midline of the body. Example: Moving the arm straight out to the side from a front-facing position.

Question 8

Horizontal Adduction

Answer 8

Moving the limb horizontally towards the midline of the body. Example: Bringing the arm from an out-to-the-side position to in front of the body.

Question 9

Pronation

Answer 9

Rotation of the hand and forearm so the palm faces downwards. Example: Turning the forearm so the palm faces the ground.

Question 10

Supination

Answer 10

Rotation of the hand and forearm so the palm faces upwards. Example: Turning the forearm so the palm faces the sky.

Question 11

Elevation

Answer 11

Raising a body part vertically. Example: Shrugging the shoulders upwards.

Question 12

Depression

Answer 12

Lowering a body part from a raised position. Example: Lowering the shoulders from a shrugged position.

Question 13

Anterior Humeral Glide

Answer 13

Forward tilting of the shoulder due to overuse of certain muscles like latissimus dorsi and biceps brachii, without proper upper back extension, causing the shoulder to only have space at the front.

Question 14

Anterior Scapular Tilt

Answer 14

Tilt where the shoulder blade moves away from the rib cage, especially noticeable when the arm is fully extended behind and the shoulder falls forward.

Question 15

Endo (Internal)

Answer 15

Refers to inward movements, such as endorotation, which is a rotating movement towards the body.

Question 16

Exo (External)

Answer 16

Pertains to outward movements, evident in external rotation, moving away from the body.

Question 17

Glenohumeral Joint

Answer 17

The shoulder joint, comprising the head of the humerus and the glenoid cavity of the scapula.

Question 18

Internal Focus

Answer 18

Concentration on individual movements within a total body movement, where the client is consciously engaged in their performance.

Question 19

External Focus

Answer 19

Concentration on the effect of the movement on the environment or the end goal, not on the mechanics of the movement itself.

Question 20

Lateral

Answer 20

Lateral means relating to the sides of something, or moving in a sideways direction.

Question 21

Medial Rotation

Answer 21

Medial rotation is defined as the internal rotation of the limb towards the midline. For instance, the medial rotation at the hip joint can be brought about by internally rotating a fully extended lower limb, such that the big toe points inwards. The rotational movement occurs along the long axis of the lower limb.

Question 22

Mind Muscle Connection

Answer 22

The internal focus on contracting a specific, isolated muscle during exercise.

Question 23

Objective Reality

Answer 23

Based on facts, observable and measurable, as opposed to subjective, which is based on personal feelings or opinions.

Question 24

Posterior Scapular Tilt

Answer 24

A tilt where the shoulder blade presses against the rib cage, commonly seen when working above the head.

Question 25

Protraction

Answer 25

Forward movement of the shoulder blade over the rib cage, such as pushing the shoulder blades apart during a push-up.

Question 26

Retraction

Answer 26

Backward movement of the shoulder blade over the rib cage, like pulling the shoulder blades together in a seated cable row.

Question 27

Subjective

Answer 27

Based on personal experiences, feelings, or opinions, as opposed to objective, which is fact-based and measurable.

Question 28

Winging Scapula

Answer 28

Elevation and anterior tilt of the shoulder blade due to excessive mediorotation and insufficient retraction, causing limited movement toward the spine and an upward and forward shift.

Question 29

What is the importance of external focus during the learning of movements?

Answer 29

External focus enhances performance and learning by directing attention to the effect of the movement, leading to more automatic and efficient motor control.

Question 30

What’s the difference in line of pull between a side raise with a cable machine and a dumbbell?

Answer 30

Cable machines provide constant tension and a more varied line of pull due to the fixed point of the cable. Dumbbells have a vertical line of pull due to gravity, offering resistance primarily at the top of the movement.

Question 31

What movements can the shoulder blades make?

Answer 31

The shoulder blades can elevate, depress, protract, retract, upwardly rotate, and downwardly rotate.

Question 32

What are the functions of the latissimus dorsi?

Answer 32

The latissimus dorsi functions are:

1. Extension: Moving the arm down and backward.
2. Adduction: Bringing the arm closer to the body from a raised position.
3. Internal rotation: Turning the arm inward towards the body.

Question 33

In retraction and protraction, which part of the spine and which muscles work together to maximize range of motion?

Answer 33

The thoracic spine and muscles like the rhomboids (retraction) and serratus anterior (protraction) work together for maximum range of motion in these movements.

Question 34

Name 3 common energy leaks during the bench press.

Answer 34

Common energy leaks in the bench press include lifting the feet or hips off the bench, excessive arching of the lower back, and flaring the elbows too wide.

Question 35

Why do we want to prevent elevation during horizontal pulling exercises?

Answer 35

Preventing elevation during horizontal pulling helps maintain proper shoulder alignment and muscle activation, reducing the risk of impingement and strain in the upper trapezius.

Question 36

What are 2 types of exercises we can use to reduce the demand for thoracic extension during overhead pushing?

Answer 36

Exercises like seated overhead presses and incline presses can reduce the demand for thoracic extension by providing back support, allowing more focus on shoulder and arm muscles.