Chapter 3 - Understanding Human Movement

Supination

1 : rotation of the forearm and hand so that the palm faces forward or upward; also : a corresponding movement of the foot and leg in which the foot rolls outward with an elevated arch. 2 : the position resulting from supination.

Pronation

1 : rotation of the hand and forearm so that the palm faces backwards or downwards. 2 : rotation of the medial bones in the midtarsal region of the foot inward and downward so that in walking the foot tends to come down on its inner margin.

Five primary movement patterns (activities of daily living)

1. Bend and lift (e.g., squat) 2. Single leg movements (e.g., walking, lunging, climbing stairs) 3. Upper body pushing movements (e.g., pushing open a door) 4. Upper body pulling movements (e.g., opening a car door) 5. Rotational movements (e.g., turning to throw something away behind you or reaching across the body to buckle a seat belt)

Hip abductors

1. Gluteus maximus 2. Gluteus minimus 3.Gleuteus medius 4.Tensor fascia latae Exercises that work abduction can occur on the ground (top leg being lifted toward ceiling) or standing (leg out to side).

Factors that impact movement

1. Lever length 2. Center of gravity 3. Base of support 4. External factors

Hip adductors

1. Pectineus 2. Adductor brevis 3. Adductor longus 4. Adductor magnus 5. Gracilis Exercises that work this would be squeezing a ball together between knees.

Three major muscles that move the shoulder

1. Pectoralis major 2. Lattisimus dorsi 3. Deltoid

Adenosine triphosphate (ATP)

A high-energy phosphate molecule required to provide energy for cellular function. Produced both aerobically and anaerobically and stored in the body.

Joint capsules

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

Frontal plane

A longitudinal section that runs at a right angle to the sagittal plane, dividing the body into anterior and posterior portions. - Adduction: Motion toward the midline - Abduction: Motion away from the midline of the body - Elevation: Moving to a superior position (only at the scapula) - Depression: Moving to an inferior position (only at the scapula) - Inversion: Lifting the medial border of the foot - Eversion: Lifting the lateral border of the foot Practical application: Exercises that occur in this plane include some yoga postures, like star pose, aquatic fitness exercises like jumping jacks, and lateral lunges.

Creatine phosphate

A storage form of high-energy phosphate in muscle cells that can be used to immediately resynthesize adenosine triphosphate (ATP). Used at extreme intensities for just seconds

Ligaments

A strong, fibrous tissue that connects one bone to another bone.

Phosphagen system

A system of chemical energy from the breakdown of creatine phosphate to regenerage adenosine triphosphate (ATP).

Rhomboid major and mino

Adduct the shoulder (Squeezing the shoulder blades together)

Muscles of the quadricep

All of the quadriceps participate in extension (straightening) of the knee joint, and help stabilize the patella and keep it tracking in a straight line. 1. Rectus femoris 2. Vastus lateralis 3. Vastus intermedius 4. Vastus medialis

Internal and external obliques

Allow torso to twist (e.g., bicycle crunches, Russian twists)

Kyphosis

An individual with this postural deviation has a forward rounding of the back, often caused by osteoperosis. An individual with this condition will likely need to strengthen the middle/lower trapezius and rhomoids. An individual with this postural deviation should be encouraged to stretch the muscles of the chest. An individual with this postural deviation does not have to be referred to a medical professional.

Anterior

Anatomical term meaning toward the front.

In fitness classes, the various exercises and movements of the body can be categorized into 10 positions. GFIs must be familiar with, and have an understanding of, what neutral position of the spine both looks and feels like in each of the following positions:

Bilateral standing Kneeling Unilateral standing Quadruped Plank Prone Side-plank/side-lying Supine Reverse plank Seated

Ilipsoas

Comprised of three muscles that help flex the hip. 1. Psoas minor 2. Psoas major 3. Iliacus

Lever length

Extension of arms and lengths and range of motion.

Erector spinae

Extension of the spine (e.g., Supermans). Made up of three muscles.

Which muscles all act at the knee joint to extend the knee?

Extensors: quadriceps femoris (rectus femoris, vastus medialis, vastus lateralis and vastus intermedius); tensor fasciae latae.

What three elements should a balanced fitness routine include?

Flexibility, muscular strength, cardiorespiratory fitness.

Which muscles all act at the knee joint to flex the knee?

Flexors: hamstrings (biceps femoris, semitendinosus and semimembranosus); popliteus; gracilis; sartorius.

A grapevine takes place in this plane

Frontal

Inversion and eversion takes place in this plane

Frontal plane

Lateral lunges take place in this plane

Frontal plane

Separates the body into anterior and posterior parts

Frontal plane

The GFI should understand the following terms and concepts related to the ACE Integrated Fitness Training (ACE IFT®) Model and how each influences the development, implementation, and/or progression of class programming:

Function-health-fitness-performance continuum ACE IFT Model training components and phases Rapport

Two muscles of the calf muscle

Gastronemius and soleus. Soleus is the bigger of the two. Soleus sits under gastrocnemius.

These four muscles are primarily responsible for hip extension:

Gluteus maximus, biceps femoris, semitendinosus, semimembranosus

Exercises that work hip flexors

High knees works this muscle group.

Isometric muscle contraction

Hold and stabilize a muscle (planks, holding arms at 90 degrees in a bicep curl).

Transverse plane

Imaginary line that divides the body, or any of its parts, into upper (superior) and lower (inferior parts). Also called the horizontal plane. - Rotation- Internal (inward) or external (outward) turning about the vertical axis of the bone - Pronation- Rotating the hand and wrist medially from the bone - Supination-Rotating the hand and wrist laterally from the bone - Horizontal Flexion (adduction)- From the 90-degree abducted arm position, the humerus is flexed (adducted) in toward the midline of the body in the transverse plane - Horizontal Extension (abduction)- Return of the humerus from horizontal flexion Practical application: Yoga and Pilates twists occur in this range, as do abdominal/core exercises involving rotations, such as bicycle crunches and seated medicine ball trunk rotations.

Inversion

Inside of ankle coming up. Most common (e.g., rolling ankle). Occurs in frontal plane.

Which muscles all act at the knee joint to rotate the knee?

Internal (Medial) Rotators: semimembranosus; popliteus; pes anserinus (semitendinosus, gracilis, sartorius). External (Lateral) Rotators: biceps femoris (possibly aided by the tensor fasciae latae as the knee moves into flexion).

Primary joint action of the hamstrings

Knee flexion

Quadratus lumborum (QL)

Lateral flexion of the spine (e.g., side plank)

Superior

Located above.

Inferior

Located below.

Sartorius

Longest muscle in the body. It runs medially allowing your hip to flex.

Abduction

Movement away from the midline of the body.

Muscle Force

Movement is the results of this concept, where actions at one body segment affect successive body segments along the kinetic chain.

Adduction

Movement toward the midline of the body.

Triceps brachii

Muscle that acts on elbow allowing elbow to extend.

Biceps brachii

Muscle that acts on elbow allowing elbow to flex

Hamstring

Opposing muscle of the quadricep. It has three major muscles. The hamstrings work to flex the knee and extend the hip. Exercise examples include coming to quadruped with ankle cuff and flexing and extending the knee. Walking and running (hip extension). 1. Bicep femoris 2. Semitendinosus 3. Semimembranosus 4. Gluteus maximus

External factors

Outside class factors (e.g., environmental factors).

Eversion

Outside of foot going out. Occurs in frontal plane.

Because cardiorespiratory training is an integral part of the ACE IFT Model, a GFI should understand how this mode of exercise is represented in the following content areas

Phase 1: Aerobic-base training Talk test Phase 2: Aerobic-efficiency training First ventilatory threshold (VT1) Phase 3: Anaerobic-endurance training Second ventilatory threshold (VT2) Three-zone cardiorespiratory training model Phase 4: Anaerobic-power training

Because functional movement and resistance training are integral parts of the ACE IFT Model, a GFI should understand how these modalities are represented in the following content areas:

Phase 1: Stability and mobility training Posture, balance, and joint stability and mobility Phase 2: Movement training Five primary movements Phase 3: Load training Specific training volumes and periodization Phase 4: Performance training Power, speed, agility, and quickness

Concentric phase of muscle contraction

Phase where motion is being created (e.g., bicep curl in the up phase; in push up it is the pushing away from the earth phase).

Plantar flexion

Pointing foot down at the ankle joint. Occurs in the sagittal plane.

Soleus

Poserior side. Larger of the two calf muscles. Sits under gastrocnemius. Works in plantar flexion (when the foot is coming down). Calf raises, jumping rope.

Gastrocnemius

Posterior side. Makes up smaller part of calf muscle. Works in plantar flexion (when the foot is coming down). Calf raises, jumping rope.

Rectus abdominus

Primary function is to bring the body into flexion (e.g., crunches). (six pack)

Exercise that activates trapezius

Pull-ups activate this muscle.

Vastus intermedius

Quadricep muscle in the middle.

Vastus medialis

Quadricep muscle midline (medialis = towards midline). Inside of leg.

Vastus lateralis

Quadricep muscle that is on the outside.

Muscles that act on the knee

Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis (make up quadriceps). They act when the knee is going into extension.

Inversion

Rotation of the foot to direct the plantar surface inward; occurs in the frontal plane.

Eversion

Rotation of the foot to direct the plantar surface outward; occurs in the frontal plane.

Dumbell bicep curls take place in this plane

Sagittal plane

Forward and backward lunges take place in this plane

Sagittal plane

Separates the body into right and left halves

Sagittal plane

Supine Pilates exercises take place in this plane

Sagittal plane

Eccentric phase of muscle contraction

Slowing motion (lowering during bicep or lowering during push-up).

The primary action of the longissiumus, spinalis, and iliocostalis muscles

Spinal extension

What specific stretches could you incorporate at the end of a sports-conditioning class to stretch the hip flexors?

Standing hip-flexor stretch Kneeling hip flexor stretch Supine hip flexor stretch Standing lunge stretch

Exercise that activates rhomboid

Supported bent over row activates this muscle.

Rectus femoris

The Rectus femoris muscle is one of the four quadriceps muscles. It is located in the middle of the front of the thigh. It is responsible for knee extension and hip and thigh flexion. It is the main muscle that can flex the hip.

Joint stability

The ability to maintain or control joint movement or position. It is aceived by the structures of the joints (e.g., muscles, ligaments, and joint capsules) and the neuromuscular system.

Glycogen

The chief carbohydrate storage material formed by the liver and stored in the liver and muscle.

Kinetic chain

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

Creatine phosphate system

The energy pathway that consists of adenosine triphosphate (ATP and phosphocreating (PC); provides immediate energy (between 10 and 15 seconds) through teh breakdown of these stored high-energy phosphates

Glycolytic anaerobic system

The energy pathway that uses glycogen to produce power, but not quite as much or as quickly as the creatine phosphate system.

Aerobic

The energy pathway that uses oxygen, fats, carbohydrate, and sometimes proteins for re synthesizing adenosine triphosphate (ATP) for prolonged energy use.

Center of gravity

Where your mass is centered. Be mindful of this when you have pregnant participants.

Sagittal plane

The longitudinal plane that divides the body into right and left portions. Any forward and backward movement parallel to this line occurs in this plane. Possible joint actions are: - Flexion (elbows, shoulders, knees, hips, and spine) - Extension (elbows, shoulders, knees, hips, and spine) - Plantar flexion (ankles) - Dorisflexion (ankles) Practical application: Exercises that occur in this plane include cycling, pilates, traditional abdominal crunches, and many resistance-training exercises, such as squats and lunges.

Base of support

The number of points of contact one has with the ground (e.g., standing on one foot, both feet, etc.).

Joint mobility

The range of uninhibited movement around a joint or body segment. It is achieved by the structures of the joints and the neuromuscular system.

Muscles that act on the scapula

The scapulae can move in six directions and each movement is produced by specific, primary muscles. 1. Upper trapezius - Elevation (e.g., glide the shoulders upward toward the ears) 2. Lower trapezius - Depression (e.g., glide the shoulders downward) 3. Rhomboids middle trapezius - Retraction (adduction) - (e.g., Pinch the shoulder blades toward each other). 4. Serratus anterior - Protraction (abduction) - (e.g., round the shoulders forward) 5. Upper and middle trapezius - Upward rotation - (e.g., Lift the arms overhead; scapulae will follow and rotate upward) 6. Rhomboids - Downward rotation - (e.g., Return the arms downward from the overhead)

Tensor fasciae latae

The tensor fasciae latae originates just behind (posterior) or to the outside of the Anterior Superior Iliac Spine or ASIS. Tensor fascia latae inserts on the iliotibial band. Tensor fascia latae is one of two muscles that insert onto the iliotibial band. The other muscle that inserts onto the iliotibial band is the gluteus maximus. The Tensor Fasciae Latae can medially rotate and abduct the femur at the hip joint. Additionally, it assists in flexion and stabilizes the knee when it is extended as well as when we walk and run.

Programming

This is one of the three principles of balance in group exercise: Choosing exercises that target agonists and antagonists, as well as varying planes of motion, within a fitness class.

Neuromuscular

This is one of the three principles of balance in group exercise: Maintaining neutral pelvic position and spinal posture.

Training

This is one of the three principles of balance in group exercise: Teaching movement patterns that utilize both sides of a given movement, such as performing lunges to the right and left. Bilateral utilization of movement to develop both sides equally.

Tibialis anterior

This is the muscle that comes across the tibia (large bone in shin). It works in dorsi flexion in exercises such as cycling at the top of the pedal stroke.

Pectoralis major

This muscle brings the shoulder into flexion, adduction, and horizontal adduction. Push-ups and benchpress will activate this muscle.

Deltoid

This muscle covers the shoulder, and has three parts (anterior, middle, and posterior). It allows the arm to abduct to the side, flex and extend the shoulder. Front raises and posterior raises activate this muscle.

Lattisimus dorsi

This muscle group extends the shoulder, adducts the shoulder, and horizontally abducts the shoulder. Pull-ups or bent over row activates this muscle.

Lower trapezius

This muscle is responsible for depression of the scapula (e.g., glide the shoulders downward)

Upper trapezius

This muscle is responsible for elevation of the scapula (e.g., glide the shoulders upward toward the ears)

Serratus anterior

This muscle is responsible for protraction (abduction) of the scapula - (e.g., round the shoulders forward)

Rhomboids middle trapezius

This muscle is responsible for retraction of the scapula (adduction) - (e.g., Pinch the shoulder blades toward each other).

Rhomboids

This muscle is responsible for the downward rotation of the scapula - (e.g., Return the arms downward from the overhead)

Upper and middle trapezius

This muscle is responsible for upward rotation of the scapula - (e.g., Lift the arms overhead; scapulae will follow and rotate upward)

Posterior

Toward the back or dorsal side.

Divides body into superior and inferior parts

Transverse plane

Horizontal shoulder adduction or abduction take place in this plane

Transverse plane

The action of picking up a child and turning her in a car seat takes place in this plane

Transverse plane

Dorsi flexion

When toes come up at ankle joint. Occurs in sagittal plane.

Anaerobic

Without the presence of oxygen.

Planes of motion

Your body doesn't move in one dimension. If it did, you wouldn't be able to move your leg away from you, toward you, in front and behind you. Your body moves in three dimensions, and the training programs you design for your clients should reflect that. Designing an exercise program that utilizes all planes of motion will help your clients train their body in the same manner that it moves in real life. There are three different planes of motion: sagittal, frontal, and transverse. In each plane, several different movements occur at the joints.