Nasm
Pronation of the foot
A combination of dorsiflexion, eversion, and abduction
Supination of the foot
A combination of plantar flexion, inversion, and adduction
nervous system
A conglomeration of billions of cells specifically designed to provide a communication network within the human body.
First-class lever
A force is applied on one side and a resistance is applied on the other side
example of first class lever
A playground seesaw with someone on each end
Force
A push or a pull that can create, stop, or change movement
Lever
A relatively rigid rod or bar that rotates around a fulcrum. (Pivot point)
anterior-posterior axis
A straight line that cuts through the body from front to back. In the frontal plane, rotation happens around this axis
longitudinal axis
A straight line that cuts through the body from top to bottom. Rotation around a longitudinal axis takes place in the transverse plane
Ground Reaction Force
An equal and opposite external force that is exerted back onto the body by the ground.
qualitative analysis
Applying principles of proper technique and combining them with observations in order to make an educated evaluation. Primary focus for the fitness professional to observe and work with clients effectively
Inferior
Away from the head; lower
Lateral
Away from the midline of the body; to the side
Examples of open chain movements
Bicep curl, lying triceps extensions, leg extensions and leg curls
Examples of Sagittal plane
Biceps Curl, Tricep Pushdown, Squat, Front Lunge, Calf Raise, Walking, Running, Vertical Jumping, Climbing Stairs
Contralateral
Body part located on the opposite side of the body
Ipsilateral
Body part located on the same side of the body
Proximal
Closer from the center of the body or landmark
They effect/cause movement
Efferent neurons
A calf raise. The ball of the foot is the fulcrum, the weight of the body is the resistance, and a calf muscle applies the force
Example of second-class lever
A dumbbell bicep curl
Example of third-class lever
example of extension
Extended, away, further
Distal
Farthest from the center of the body or landmark
Agonist and antagonist muscles on opposite side of joint
First-class lever
There are three different types of lever classes where an effort or force and a resistance are applied
First-class lever, second-class lever, third-class lever
Example of a medial-lateral access movement
Hip hinge
Motor Control
How the central nervous system integrates internal and external sensory information with previous experiences to produce a motor response.
sagittal plane movements
Include flexion, extension, hyperextension, dorsiflexion, and plantar flexion joint actions
frontal plane movements
Include the following joint actions: abduction and adduction, lateral flexion at the spine, and eversion and inversion of the foot
Transverse plane movements
Include the following joint actions: internal and X ternal rotation, pronation and supination, and horizontal abduction and adduction, as well as scapular retraction and protraction
Motor Learning
Integration of motor control processes with practice and experience that leads to relatively permanent changes in the bodies capacity to produce skilled movements
Multijoint movements
Involve using two or more joints to perform the movement
Human Movement System
Is comprised of the following three interwoven systems that allow our bodies to move: nervous, muscular, and skeletal systems
Range of Motion (ROM)
Is the amount of movement produced by one or more joints
Examples of Frontal Plane
Jumping jacks, overhead press, lateral raises, and windmills
Efferent neuron
Motor neurons that send a message for muscles to contract
Abduction
Movement away from the midline of the body, usually in the frontal plane
extension
Movement involving an increase in joint angle
Inversion
Movement of the foot which causes the sole of the foot to face inwards
Eversion
Movement of the foot which causes the sole of the foot to face outwards
Hyperextension
Movement that extends the angle of a joint greater than normal
Adduction
Movement toward the midline of the body, usually in the frontal plane
Example of second-class lever
Moving a wheelbarrow
afferent neuron
Nerve impulses that move toward the spinal cord and brain from the periphery of the body and are sensory in nature
Multiplanar movements
Occur in more than one plane of motion
closed chain movement
Occur when distal segments are fixed in place
open chain movements
Occur when the distal segment (hand or foot) moves in space.
Altered neuromuscular efficiency
Occurs when the kinetic chain is not performing optimally to control the body in all three planes of motion.
Sympathetic Nervous System (SNS)
Part of the autonomic nervous system (ANS) that activates what is often termed the fight or flight response
Parasympathetic nervous system(PNS)
Part of the autonomic nervous system (ANS) that stimulates rest and digestion physiological processes
Examples of closed chain movements
Push-up, pull-ups, squats, deadlifts, and lunges
Example of anterior-posterior axis movement
Raising an arm laterally
joint receptors
Receptors in and around a joint that respond to pressure, acceleration, and deceleration of the joint.
Motor output
Response to the stimuli that activates movement in organs or muscles
Rotation
Right or left twist in the transverse plane, usually used to describe neck & trunk movement
Mechanoreceptors
Sensory receptors responsible for sensing distortion in body tissues.
Example of a movement around a longitudinal axis
Spinal rotation with twisting of the trunk
Anatomic position
Standard posture wherein the body stands upright with the arms beside the trunk, the palms face forward, and the head faces forward.
Medial-lateral axis
Straight line that cuts through the body laterally side to side. In the Sagittal plane, rotation happens around this axis
Quantitative analysis
Taking physical measurements and making mathematical computations to reach a conclusion
Intermuscular Coordination
The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing
Functional efficiency
The ability of the neuromuscular system to perform functional tasks with the least amount of energy, decreasing stress on the body's structure.
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
Central Nervous System (CNS)
The division of the nervous system comprising the brain and the spinal cord. Its primary function is to coordinate the activities of all parts of the body
Third-class lever
The fulcrum is toward the end of one side (either side). Both the applied force and the resistance are on the same side with the applied force closer to the fulcrum.
Second-class lever
The fulcrum is toward the end of one side (either side). Both the applied force and the resistance are on the same side with the resistance closer to the fulcrum (pivot point)
Neuron
The functional unit of the nervous system
Motor unit
The functional unit of the neuromuscular system. Consisting of the alpha motor neuron and the muscle fibers that it activates
autonomic nervous system (ANS)
The part of the nervous system responsible for control of the bodily functions not consciously directed, such as breathing, the heartbeat, and digestive processes
Peripheral Nervous System (PNS)
The portion of the nervous system that is outside the brain and spinal cord.(somatic & visceral) The primary function is to connect the central nervous system to the limbs and organs, serving as a communication relay with the rest of the body
Structural Efficiency
The structural alignment of the muscular and skeletal systems that allows the body to maintain balance in relation to its center of gravity. (Optimal posture)
Kinetics
The study of forces
Biomechanics
The study of how forces affect a living body. Evaluation of how the body moves
Posterior
Toward or on the backside of the body
Anterior
Toward or on the front side of the body
Superior
Toward the head; higher
Medial
Toward the midline of the body
example of flexion
Towards, closer
Force=mass x acceleration
True
Functional efficiency is a result of structural efficiency
True
Incorporating functional exercises that include both multijoint and multiplanar movements that mimic activities of daily living will set clients up for long-term success
True
Performing jumping jacks while standing up and making a snow angel while lying on the ground are both frontal plane movements.
True
The foot should be dorsiflexed to ensure proper front side mechanics during sprinting
True
The nervous system is the conductor in the muscles are the orchestra
True
The nervous system is the software that tells the hardware of the body when to move, in which direction, and at what speed.
True
The plane in which an exercise occurs is in relation to the body not the position of the body
True
Examples of transverse plane movements
Trunk rotation and swinging a bat
Example of third-class lever
Using a shovel to scoop up gravel. The top hand is the fulcrum as the other hand applies the force to pick up the gravel (resistance)
Neuromuscular efficiency
When the neuromuscular system allows agonist, antagonist and stabilizers to produce muscle actions in all three planes of motion synergistically
Circumduction
a compound circular movement involving flexion, extension, abduction, and adduction, circumscribing a cone shape
plantar flexion
a movement of the ankle joint in which the foot is flexed downward as if standing on one's toes or pointing the toes ..like a ballerina
Dorsiflexion
a movement of the ankle joint that points the foot up towards the leg
Three main parts of the neuron
cell body, axon, dendrites
frontal plane
divides the body into anterior and posterior (front / back) portions. Vertical and lateral movements occur in this plane (abduction, adduction)
transverse plane
divides the body into superior and inferior (top/bottom) portions. Horizontal and rotational movements take place in the transverse plane
sagittal plane
divides the body into the right and left sides. Flexion and extension are primarily involved in this plane.
prone position
lying face down
supine position
lying face up
Flexion
movement involving a decrease in joint angle
Kinesiology
study of human movement