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