Ace Group Fitness Instructor Chapter 3
spinal extension
Erector spinae-joint action
ACE IFT- Stability and mobility training, movement training, load training, performance training
Functional movement and resistance training
ACE IFT Model consists of two components
Functional movement and resistance training & cardiorespiratory training
individuals will likely need to strengthen the erector spine group to increase the anterior space between the ribs and hips
Kyphosis
It is important to encourage stretching of the chest in addition to addressing muscular imbalances related to the respective positioning of the pelvis
Kyphosis - true
When someone's pelvis tilt forward, this is called an anterior pelvic tilt and usually denotes an exaggerated lumbar curve, called
Lordosis
the three Faulty posture
Lordosis, Kyphosis, and Scoliosis
Glenohumeral=
Mobility
stabilization, support, and involvement in core bracing
Pelvic floor- joint action
VT (alow to moderate intensity exercise, which the exerciser can talk)
Zone 1
VT (vigorous to very vigorous exercise, definitely cannot talk comfortably)
Zone 3
both sides of the body
training
superior/inferior
transverse plane
elbow extension
triceps-joint action
Lordosis spinal erectors are pulling too strongly in the back, while the hip flexors are pulling too strongly in the front.
true
Scoliosis - if this individual has pain and cannot assume a neutral spine position, he or she should be referred to an appropriate medical professional
true
a well-rounded fitness routine includes cardiorespiratory, strength, and flexibility exercise, as well as balances and agility training
true
moderate to vigorous intensity aerobic exercise, which talking is a little challenging
zone 2
ACE IFT- aerobic-base training, aerobic-efficiency training, anaerobic-endurance training, anaerobic-power training
Cardiorespiratory training
Five primary movement patterns:
1. Bend-and-lift 2. single-leg movement 3. upper-body pushing movement 4. upper-body pulling movement 5. rotational movements
Thoracic curve have ------vertebrae
12
Coccyx have ------fused vertebrae
4
lumbar curve have ------vertebrae
5
sacrum have ------- fused vertebrae
5
Cervical curve have ------vertebrae
7
function, health, fitness, performance
ACE IFT Model phases
elbow flexion
Biceps-joint action
--------is marked by rounding of the upper back, often accompanied by an anterior pelvic tilt.
Kyphosis
Deltoids, shoulder flexion, abduction, and horizontal adduction and abduction, latissimus dorsi, shoulder extension, adduction, and horizontal abduction Anterior deltoid not visible from this view
Deltoids and Latissimus dorsi-joint action
compress abdomen, drawing-in maneuver, and involvement in core bracing
Transverse abdominis - joint action
Upper trapezius, elevation of scapula, Middle trapezius, adduction of scapula, Lower trapezius, depression of scapula, rhomboids, adduction of scapula
Trapezius and rhomboids-joint action
Frontal plane possible joint actions are
abduction, adduction, lateral spinal flexion, and ankle eversion and inversion
When the body needs energy, it breaks down the chemical bonds in the stored energy, releasing------------, the basic substance that the body uses for energy.
adenosine triphosphate (ATP)
ankle dorsiflexion
anterior tibialis-joint action
Sagittal plane possible joint actions are
flexion, extension, plantar flexion, dorsiflexion
posterior/anterior
frontal plane
Ankle plantar flexion
gastrocnemius and soleus - joint action
The body stores carbohydrates and fats in their most basic forms --------- and ------------, respectively
glucose and triglycerides
knee flexion and hip extension
hamstrings-joint actions
hip abduction
hip abductors-joint action
hip adduction
hip adductors-joint action
hip extension
hip extensors-joint action
hip flexion
hip flexors-joint action
--------is the ability to maintain or control joint movement or position. It is achieved by the structures of the joints (muscles ligaments, and joint capsules) and the neuromuscular system
joint stability
Glenohumeral, shapulothoracic, thoracic spine, lumbar spine, hip, knee, ankle, foot are mobility and stability of the
kinetic chain
Movement is the result of muscle force, where actions at one body segment affect successive body segments along the
kinetic chain
quadratus lumborum-joint action
lateral flexion
individuals most likely will need to focus on strengthening their abdominal muscles and hip extensors (gluteus Maximus and hamstrings), in addition to stretching the spinal erectors and hip flexors (iliopsoas)
lordosis - true
ankle
mobility
hip
mobility
thoracic spine
mobility
being able to stand on one leg, stand equally supported on both feet, raising one arm or leg (or both), maintaining neutral pelvic position and spinal posture, executing exercises on an unstable surface, and raising one knee or foot off of the floor in plank position
neuromuscular
The principle of balance applies to group exercise in three ways:
neuromuscular, training, and programming
rotation and lateral flexion
obliques-joint actions
shoulder flexion, extension, adduction, and horizontal adduction
pectoralis major - joint actions
Human movement can be described as taking place in one of 3
planes of motion
ACE integrated Fitness Training provides a systematic and comprehensive approach to exercise programming to facilitate behavior change and improve
posture, movement, flexibility, balance, core function, cardiorespiratory fitness, muscular endurance, and muscular strength
Instructors should consider opposing muscles (agonists and antagonists) as well as varying planes of motion when choosing exercises and movements for their participants
programming
Knee extension and hip flexion
quadriceps-joint actions
spinal flexion
rectus abdominis-joint action
transverse plane possible joint actions are
rotation, horizontal shoulder adduction and abduction
The three planes of motion
sagittal plane, frontal plane, and transverse plane
When a participant's spine is an "S" shape, where the pelvis and shoulders appear uneven when looking at them from the front or back, it may be------
scoliosis
Scapulothoracic=
stability
foot
stability
knee
stability
lumbar spine
stability
many--------Pilates exercises and traditional abdominal crunches also occur in the sagittal plane
supine
VT
three-zone training model
