Chapter 2: Foundations of Exercise Science

A set of Q&A flashcards covering core biomechanics concepts, planes of motion, joint actions, muscle action spectrum, and muscle anatomy as presented in the notes.

What is biomechanics?

The study of how forces affect a living body.

What is kinesiology?

The study of human movement.

What is the kinetic chain?

The interrelation of the nervous, muscular, and skeletal systems to create movement.

What is anatomic position?

The standard reference posture: the body stands upright with the arms at the sides and the palms and head facing forward.

Why must group fitness instructors understand biomechanics?

To design and deliver effective workouts by applying principles of the Human Movement System (the kinetic chain), including planes of motion, joint actions, and muscular functions.

Name the three planes of motion.

Sagittal, Frontal, and Transverse planes.

What movements occur in the sagittal plane?

Forward and backward movements; examples include flexion, extension, dorsiflexion, and plantar flexion.

What is dorsiflexion?

Anterior flexion of the ankle; the top of the foot moves toward the shin.

What is plantar flexion?

Posterior extension at the ankle; the top of the foot moves downward (toes point).

What do anterior and posterior mean?

Anterior means toward the front of the body; Posterior means toward the back.

What do superior and inferior describe?

Superior means above; Inferior means below.

What do proximal and distal describe?

Proximal means closer to the center of the body; Distal means farther from the center.

What do medial and lateral describe?

Medial means toward the midline; Lateral means away from the midline.

What do contralateral and ipsilateral mean?

Contralateral means on the opposite side of the body; Ipsilateral means on the same side.

What joint actions are associated with the frontal plane?

Abduction and Adduction; lateral flexion of the spine; eversion and inversion of the foot.

What joint actions are associated with the transverse plane?

Internal and external rotation; pronation and supination; horizontal abduction and adduction; scapular retraction and protraction.

What does multiplanar mean?

Occurring in more than one plane of motion.

What are the three major types of activation in the muscle action spectrum?

Concentric, Isometric, and Eccentric.

What is concentric activation?

Tension produced while a muscle shortens to overcome an external resistance.

What is isometric activation?

Tension produced while a muscle maintains a constant length, with no joint movement.

What is eccentric activation?

Tension produced while a muscle lengthens to resist or control an external force.

What is the difference between origin and insertion?

Origin is the relatively stationary attachment; insertion is the relatively mobile attachment of a muscle.

What are tendons?

Connective tissues that attach muscle to bone and provide an anchor for muscles to produce force.

What is static posture?

The starting point from which movement begins; a pose in which the body is standing in its natural, relaxed position.

What is dynamic posture?

The position of the body during any movement.

What is multiplanar training and what guideline supports it?

Training that challenges the body through multiple planes; instructors should include multi-joint and multiplanar movements, guided by the AFAA 5 Questions.

What are stems in exercise naming?

Elements such as Plane of Motion, Body Position, Modality, Joint Action, Primary Muscle Targeted used to name exercises.

Midline

Imaginary vertical line that splits the body into equal halves.

Flexion

Bending at a joint where the relative angle between two bones decreases

Extension

Movement at a joint in which the relative angle between two adjoining segments increases

Abduction

Body segment is moving away from the midline of the body

Adduction

Movement of a body segment toward the midline of the body.

Eversion

Movement of the foot that turns the sole outward, away from the midline of the body.

Inversion

Movement of the foot that turns the sole inward, toward the midline of the body.

Scapular retraction

Movement of the shoulder blades toward the spine.

Scapular protraction

Movement of the shoulder blades away from the spine.

Internal rotation

Movement that rotates a joint toward the midline of the body.

External rotation

Turning of a limb or body segment away form the midline of the body

Pronation

Tri-planar movement of the forearm and foot that involves rotation inward, typically resulting in the palm facing downward.

Supination

Tri-planar movement of the forearm and foot that involves rotation outward, typically resulting in the palm facing upward.

Horizontal abduction

Movement of a limb away from the midline of the body in a horizontal plane, often occurring in the shoulder joint.

Horizontal adduction

Movement of a limb towards the midline of the body in a horizontal plane, primarily occurring in the shoulder joint.

Flexors

Muscles that produce flexion at the joints, allowing for bending movements.

Extensors

Muscles that produce extension at the joints, allowing for straightening movements.

Abductors

Muscles responsible for moving a limb away from the midline of the body, primarily acting at the shoulder and hip joints.

Adductors

Muscles responsible for moving a limb towards the midline of the body, primarily acting at the shoulder and hip joints.

Pronators

Muscles that produce pronation of a limb or body segment

Supinators

Muscles that produce supination of a limb or body segment, typically acting at the forearm.

Multiplanar

Occurring in more than one plane of motion

Supine

Body position where one is lying on the back and facing upward

Prone

Body position where one is lying face downwardTypically involves lying on the stomach.

Concentric activation

A type of muscle contraction where the muscle shortens while generating force, typically to overcome resistance.

Isometric activation

A type of muscle contraction where the muscle generates force without changing length, maintaining a stable position.

Eccentric activation

A type of muscle contraction where the muscle lengthens while generating force, often used to control movement against resistance.

Isolated function

Refers to the specific action or movement that a single muscle can perform independently, often assessed during exercises targeting that muscle.

Eccentric function

Refers to the ability of a muscle to lengthen under tension, contributing to movement control and force production.

Origin

The point where a muscle attaches to a stationary bone or structure, serving as the anchor during contraction.

Insertion

The point where a muscle attaches to a movable bone, allowing movement at a joint during contraction.

Tendons

Connect muscles to bones, transmitting force from muscle contraction.