Stability& Range of Motion

The saddle joint is....

- a peculiar joint. - It's only in your thumb. - And it's as if you had a saddle-shaped bone and another saddle-shaped bone, and you put them together. - And it allows a little bit of movement in multiple directions, and a little bit of rotation, as you can see if you move your thumb. You can move it front ways, forward, and back, and you can rotate a little bit when you twist it inside.

A gliding joint is ...

- formed when bones are almost flat, and they kind of glide past each other when they're flexed. - And all of these little bones that make up your wrist are actually gliding bones, - And it allows a small degree of flexibility. -And gliding joints are usually very small, but they help give the wrists and ankles a lot of flexibility.

A hinge joint is...

- formed when two bones are contoured toward one another. So they kind of fit together. - And the motion in these joints is limited to one plane. - you can only move them as on a hinge, like on a door hinge. The door is either open or shut, and it doesn't go up, down, or any other way. - Examples of those in your body are your elbows and your knees

The condyloid joint is...

- formed when you have an elliptical end connected to a bone with an elliptical cup. - it's a little bit like the ball and socket, except it's shaped a little differently. An elliptical is kind of like an oval. When you've got the oval joint in the oval cup, it allows for rotation on only two planes. - It doesn't allow for a full 360 degree rotation, as in your shoulder. That's why you can move your finger up and down, left and right, but you can't rotate it so your fingernail is facing the other way. - You also have these in your wrist, which has the same range of motion, in your fingers, and in your jaw, which you can move up and down and the left and right. But obviously, not in a circle

The ball and socket joint is ...

- joined together with a bone shaped like a cup, and another bone shaped like a ball. - And it fits right in there very snugly. - And it allows a great range of motion. EX: your shoulder: you can move your shoulder almost in 360 degrees in any direction, front or back. - And the ball and socket joint actually allows for the greatest amount of range of motion and flexibility of any joint in the human body. -You also have those in your hips.

What are the different kinds of synovial joints in the body?

- pivot joint, as in the neck; - the hinge joint, as in the elbows and the knees; - gliding joint, as in the wrist; - ball and socket joint, as in the shoulders and hips; - the saddle joint, as on your thumb; - the condyloid joint, as in your hand and fingers.

The pivot joint is the joint ....

- that allows the rotation of one bone around another bone. - it's a joint that allows a slight degree of rotation. - An example is in your neck vertebrae in your ability to rotate your head around the pivot joint of the vertebrae.

range of motion is ...

- the ability of an object which is connected to another object to move, to travel through a certain distance. - what that means for you is, that each of the joints in your body has a range of motion. - the range of motion is going to be all of the possible range of motion, all of the possible distance that your joint could travel, versus what it can actually travel.

What is a synovial joint?

- they are a kind of the universal thing that you think of when you hear the word joint. -They have a great range of flexibility. - And they're not directly joined. Instead, they're kind of together, - and they're shaped in different ways to allow different kinds of movement.

improve stability

- wide base - awareness of center of Gravity - lower C of G - lean into oncoming forces - practice stability and balance exercises

Why is a skull a good ex of a fixed joint

-It has little or no flexibility. -Your skull is actually in more than one piece, and there's a little divide up on the upper part of your head. - In babies, that's called a soft spot because it hasn't fully joined together yet And it's connected by tissue.

What is a fixed joint?

-has little or no flexibility. -it is joined by connective tissue, generally ligaments. - a good example of that would be your skull because it has no flexibility

What are some reasons why your range of motion might become limited?

-swelling, -because of stiff muscles, - because of diseases like cerebral palsy, - rheumatoid arthritis, -having excess muscle, -or fatty tissue.

How many categories of joints are there?

3

How many kinds of synovial joints are there in the body?

6 each has owin function, range of motion etc

equilibrium

A condition of having the net forces on the body perfectly oppose, resulting in balance. -

Which of the following joints is NOT found in the hands and wrists? A.pivot B.hinge C.condyloid D.saddle

A.pivot

Which of the following BEST describes a body in equilibrium? A.It is standing upright. B.All forces acting on a body are balanced. C.The force of gravity has been overcome. D.No forces are acting on the body.

B.All forces acting on a body are balanced.

What differentiates extension from hyperextension? A.Extension bends joints in the opposite direction as hyperextension. B.Extension straightens a joint, and hyperextension bends it but in the opposite direction from flexion. C.Hyperextension straightens a joint, and extension bends it in the opposite direction from flexion. D.Both bend joints, but extension can be damaging.

B.Extension straightens a joint, and hyperextension bends it but in the opposite direction from flexion.

Which of the following BEST explains why stability is an important skill for athletes? A.Without good stability, athletes cannot participate in sports. B.Without good stability, athletes are too clumsy to perform well. C.Good stability helps athletes improve their speed. D.Good stability helps athletes deal with their injuries.

B.Without good stability, athletes are too clumsy to perform well.

How are balance and stability different concepts?

Balance is the ability to maintain equilibrium by neutralizing the forces that disturb it. Stability, meanwhile, is the ability to maintain balance while participating in actions that are likely to upset balance. Standing on one leg for several minutes demonstrates good balance, while playing in a vigorous soccer game without tripping or falling demonstrates good stability. - skilled athletes have high statbility - can be learned through practice

Which of the following terms describes the straightening of a joint, rather than the bending? A.flexion B.hyperextension C.extension D.none of the above

C. extension

Why do women typically tend to have slightly greater stability than men? A.Women are shorter than men, and shorter people are more stable. B.Men have more muscle mass in their lower bodies that makes them stiff and less stable. C.Women have lower centers of gravity, and lower centers of gravity provide more stability. D.The increased muscle mass in their upper bodies makes their centers of gravity difficult to find.

C.Women have lower centers of gravity, and lower centers of gravity provide more stability.

Which of the following describes the BEST strategy for increasing a specific joint's range of motion? A.developing a rigorous whole-body exercise program B.avoiding stretching before vigorous exercise C.applying the principles of overload and progression to exercise the joint D.spending two hours swimming daily

C.applying the principles of overload and progression to exercise the joint

The joints in the fingers are __________. A.pivot joints B.saddle joints C.condyloid joints D.ball-and-socket joints

C.condyloid joints

Participating in __________ can improve flexibility. A.yoga B.pilates C.swimming D.all of the above

D. all of the above

The carpal bones in the hands are an example of __________. A.hinge joints B.condyloid joints C.saddle joints D.gliding joints

D. gliding joints

How many types of joints are there in the human body? A.4 B.2 C.12 D.6

D.6

Which of the following statements BEST explains why ball-and-socket joints have the greatest range of motion? A.The contours of the two bones allow for maximum movement. B.The even planes of the bones allow full rotation. C.The two matching surfaces allow for movement in multiple directions. D.The cup shape of the socket allows for nearly circular motion.

D.The cup shape of the socket allows for nearly circular motion.

Which of the following statements about joints is TRUE? A.Fixed joints have the greatest range of motion. B.Most joints are joined by cartilage or connective tissue. C.They are all very flexible. D.They occur where two or more bones join.

D.They occur where two or more bones join.

Explain the difference between a joint's possible range of motion and its actual range of motion.

Each type of joint has a possible range of motion associated with it. This possible range of motion depends upon the type of joint it is, rather than the characteristics of the individual who possesses this joint. A joint's actual range of motion, however, is dependent upon the fitness levels of the individual. Since the possible range of motion is the theoretical maximal range of motion, the actual range of motion will always be less.

How might being too strong actually restrict a joint's range of motion?

If excess muscle is too bulky it can interfere with the motion of a joint, which means that too much muscle strength can reduce a joint's range of motion and can actually reduce flexibility.

range of motion

The distance an object can travel when connected to another object; the maximum distance and direction a joint should be able to move.

hyperextension

The motion involved in bending the joint in the opposite direction from the flexion motion.

flexion

The movement involved in bending a joint.

center of gravity

The point at the center of an object's mass. - stability is based upon this - can be found by balancing on pivot point - just above the belly button - need to be awaare of center of gravity to control sability - males generally have higher C of G

Explain why synovial joints have greater flexibility than fixed and cartilaginous joint.

Unlike fixed joints or cartilaginous joints, where the bones are connected by either connective tissue or cartilage, the bones in synovial joints are not directly joined by anything, which allows for a much greater range of motion.

Why are men typically less stable on their feet than women?

Women generally have a lower center of gravity than men, which contributes to greater stability. Men generally have more muscle mass in their upper arms and bodies, which raises their center of gravity and can make them less stable on their feet.

What is a cartilaginous joint?

a joint with limited flexibility, and it is joined together by cartilage ex:the vertebrae in your lower spine because, you don't have a lot of flexibility or range of motion in those vertebrae

joint is....

a place where two or more bones are joined together

What are the three principles of stability?

balance, gravity and equilibrium

How can you improve your stability?

by having a wider base, like setting your feet apart, and practice stability by doing exercises like yoga

All movements shift your..

center of gravity

As you get older, your flexibility is going to ...

degrade

How do you tell the different kinds of synovial joints in the body?

each has its own functions, characteristics, and range of motions associated with them

The center of gravity does not contribute to individual stability.

false

What are the 3 categories of joints?

fixed joints, cartilaginous joint,synovial joint

stability is based upon your center of ...

gravity

Stability

is your measure of your ability to keep your balance when you're faced with a large series of forces.

your range of motion can actually be measured for each_________, measured with an instrument called a ___________

joint, genometer.

Where is your center of gravity?

just above your belly button

The lower the center of gravity is the..

more stable you are

Is everyone's center of gravity the same?

no, men's center of gravity is higher than woman's because men have more muscles in their arms

What are the principles of exercise?

overload progression, and specificity

To become flexible you want to..

push yourself with exercise to the point where you are flexible enough

So each of your joints has a different...

range of motion, and different full range of motion.

When your body is balanced, your center of gravity is directly over the points that are ...

stabilizing you on the ground. So if you're standing directly over your feet-- well, you know center of gravity is over your feet

when doing a vigorous exercise you want to

stretch all the muscles involved before and after the exercise

To maintain your flexibility you want to...

stretch daily after a light warm up

extension

the movement involved in straightening a joint.

to increase your range of motion, you're going to want to use....

the principles of exercise, and increase your flexibility. you want to challenge yourself with your exercises

The knee has the same kind of joint as the elbow.

true

By warming up before stretching you...

warm up your muscles which will increase the resting length of your muscles, which will make you stronger

hyper extension,

which is the bending of the joints in the opposite direction from the flexion movement, something that generally you do not want to do

Flexion,

which is where your joints are bending.

Extension,

which is where your joints are straightened.

What are some ex of outside forces?

wind, people bumping into us, gravity

Can you learn stability through practice?

yes

What are some flexibility exercises?

yoga, pilates, swimming

If a force is coming toward you, what would you do to maintain your stablility?

you would lean forward so you can absorb that impact and maintain equilibrium by balance

All of the net forces that are acting on your body add up to ..

zero