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ACE GFI Certification > Part 1: Chp. 3 > Flashcards

Part 1: Chp. 3 Flashcards

(96 cards)

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1
Q

kinetic chain

A

the concept that joints and segments have an effect on one another during movement

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2
Q

joint stability

A

ability to maintain or control joint movement or position, achieved by joint structure (ligaments and joint capsules) and the neuromuscular system

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3
Q

joint capsules

A

a ligamentous sac that surrounds the articular cavity of a freely movable joint

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4
Q

pronation

A

internal rotation of the forearm causing radius to cross diagonally over the ulna and palm to face posteriorly

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5
Q

example of pronation in feet

A

as foot transitions from heel strike to full body weight it pronates and forfeit some stability in exchange for mobility to absorb impact

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6
Q

supination

A

external rotation of the forearm that causes palm to face anteriorly

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7
Q

example of supination in feet

A

as foot pushes off, ankle moves back to supination to become rigid and stable again

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8
Q

Shoulder (stability or mobility and name)

A

glenohumeral for mobility

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9
Q

Shoulder Blade (stability or mobility and name)

A

scapulothoracic for stability

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10
Q

Thoracic spine (stability or mobility)

A

mobility

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11
Q

Lumbar spine (stability or mobility)

A

stability

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12
Q

Hip (stability or mobility)

A

mobility

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13
Q

Knee (stability or mobility)

A

stability

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14
Q

Ankle (stability or mobility)

A

mobility

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15
Q

Foot (stability or mobility)

A

stability

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16
Q

Planes of motion

A

describes anatomical movement in sagittal, transverse and frontal

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17
Q

Sagittal Plane

A

longitudinal plane that divides the body into right and left

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18
Q

Frontal Plane

A

longitudinal section that runs at a right angle to sagittal plane (anterior/posterior planes)

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19
Q

Transverse Plane

A

division of body into superior and inferior parts

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20
Q

Superior

A

upper

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21
Q

Inferior

A

lower

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22
Q

joint actions of sagittal plane

A

flexion, extension, plantar flexion, dorsiflexion

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23
Q

joint actions of frontal plane

A

abduction, adduction, ankle eversion and inversion

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24
Q

joint actions of transverse plane

A

rotation, horizontal shoulder adduction and abduction

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25
five primary movement patterns
bend and lift, single leg movements, upper body pushing, upper body pulling, rotational movements
26
Principle of balancing a workout
Cardiorespiratory, strength, flexibility, and neuromuscular
27
agonist
muscle responsible for observed movement
28
antagonist
muscle acts in opposite to contraction
29
carbohydrates
the body's preferred energy source from simple sugars, grains, rice, potatoes, beans stored of glycogen in muscles and liver that is transported to the blood as glucose which is easy for the body to break down and provide quick energy
30
proteins
a compound composed of 20 amino acids not used for energy
31
glucose
a simple, sugar, that form that all carbs are used as energy
32
triglycerides
three fatty acids joined to a glycerol backbone, how fat is stored
33
Adenosine Triphosphate (ATP)
basic substance the body used for energy a high energy phosphate molecule required to provide energy for cellular function, produced aerobically and anaerobically
34
Creatine Phosphate
used for extreme intensities for a second
35
Glycotic Anaerobic System
used for high intensities for a few seconds, can produce ATP without oxygen
36
Aerobic system
energy used when moderate or low intensities are performed and use carbs and fats to produce ATP
37
Three Zone Intensity of Model
Zone 1: easily talk Zone 2: talking is challenging Zone 3: Cannot talk Each zone is separated by the First Ventilatory Threshold and the Second Ventilatory Threshold
38
Functional Movement and Resistance Training IFT
1: Stability and Mobility - correct imbalances 2: Movement Training - movement with body weight 3: Load Training - external resistance 4: Performance Training - improve power and speed
39
Cardiorespiratory Training IFT
1: Aerobic Base training - improve cardio health 2: Aerobic Efficiency - introduce aerobic interval 3: Anaerobic Endurance - high levels of anaerobic training 4: Anaerobic Power - improve performance
40
10 Basic Training Positions
1: Bilateral standing 2: Unilateral standing 3: Kneeling 4: Quadruped 5: Plank 6: Prone 7: Side-Plank 8: Supine 9: Reverse Plank 10: Seated
41
Axial Skeleton
Part of 2-part skeletal system, includes the skull, neck , ribs, and sternum, that supports the body and protects the Central Nervous System
42
Appendicular Skeleton
Part of 2-part skeletal system, bones of upper and lower limbs, shoulder and hip girdle that connect the appendicular to the axial skeleton
43
Fibrous Joints
A joint type that allows no movement
44
Cartilaginous Joints
A joint type that allows little to no movement
45
Synovial Joints
A joint type that allows free movement
46
Axis of rotation
were each movement occurs, a line that forms right angle at which joint rotates
47
medial
internal rotation
48
lateral
external rotation
49
supination
palm up
50
pronation
palm down
51
superior
elevate
52
inferior
depress
53
inversion
ankle roll out
54
eversion
ankle roll in
55
agonist
muscle that causes a desired action, the prime mover, the bicep in a bicep curl
56
antagonist
muscle that opposes actions of agonist, the tricep in a bicep curl
57
synergist
muscle that assists the agonist
58
Open chain v. Closed chain
furthest link is free or fixed
59
ankle
connects foot and lower leg, tibia, fibula
60
knee
connects femur and tibia/fibula
61
hip
connects into the pelvic girdle, rounds at top (ilium) and bottom (ischium)
62
sacrum
the bone fused in the center of the pelvis, connects lumber vertebrae, the base of the spinal column
63
spine regions
lumbar - 5 thoracic - 12 cervical - 7
64
thorax
comprises of sternum, 12 pairs of ribs
65
shoulder girdle
consists of scapula (posterior) and articulates with the clavicle via the acronium process
66
upper extremity
humerus from shoulder to elbow and radius/ulna in forearm
67
sagittal plane
left and right portion, responsible for flexion and extension, forward, backward, up and down, plantar flexion and dorsiflexion
68
frontal plane
body has front and back half, moving laterally, abduction and adduction, ankle inversion and eversion
69
Transverse plane
horizontal planes that separates the upper and lower half for twisting movements
70
Types of Muscle Contractions
Concentric Phase - Creating motion Eccentric Phase - Slowing motion Isometric Phase - Preventing motion
71
Anterior Tibiala
Lower Extremity | outside shin muscle that crosses the shin and allows dorsiflexion
72
Gastrocnemius / Soleus
Lower Extremity | calf muscles that allow plantar flexion
73
Rectus Femoris
Quadriceps | the top of the quad that connects to hip girdle
74
Vastus Lateralis
Quadriceps | the outside muscle
75
Vastus Intermedius
Quadriceps | the middle muscle
76
Vastus Medialis
Quadriceps | inside, toward the midline muscle
77
Tensor Fasciae Latae
Hip Flexors | small muscle on lateral portion of hip, allows flexion
78
Sartorius
Hip Flexors | largest muscle in the body that runs medially and allows flexion
79
Rectus Femoris
Hip Flexors | part of quad that also acts on hip
80
Psoas / Iliacus
Hip Flexor | flexes the hip and attaches to the sacrum and lumbar spine
81
Hamstring muscles
Opposing muscle to quads that flex the knee, includes biceps femoris, semitendinosus, semimembranosus
82
Hip Extensor muscles
Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
83
Hip Abductor muscles
Gluteus medius, gluteus maximus, gluteus minimus, tensor fasciae latae, iliotibial band (knee stabilization)
84
Hip Adductor muscles
Pectineus, adductor brevis, adductor longus, adductor magnus, gracilis
85
Rectus Abdominus
Spinal Column | the 6-pack, brings body into flexion, crunches
86
Internal/Extenal Obliques
Spinal Column | allow twist of the upper body
87
Quadratus Lumborum
Spinal Column | lateral spine movement, the QL
88
Erector spinae
Spinal Column | spine extension
89
Trapezius
Shoulder Girdle | elevation and depression of shoulders
90
Rhomboids
Shoulder Girdle | horizontal abduction and adduction of shoulder blades
91
Pectoralis Major
Shoulder Joint | chest muscle, shoulder flexion and horizontal adduction
92
Latissimus Dorsi
Shoulder Joint | shoulder extension, adduction, horizontal abduction
93
Deltoid
Should Joint | three muscles around shoulder that abduct arms, flex and extend
94
Upper Extremity muscles
Biceps Brachii - elbow flexion | Triceps Brachii - elbow extension
95
Factors that impact movement
lever length, center of gravity, base of support, external factors (environment)
96
Basic Human Movement Patterns
``` Bend and lift single leg Push Pull Rotation ```

ACE GFI Certification (7 decks)

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