AFAA - HUMAN MOVEMENT AND EXERCISE SCIENCE

benefits of exercise and physical activity

improved health, fitness, functionality, and body composition

saggital plane

divides the body into right and left, flexion and extension occur here ex: bending knee

frontal plane

divides body into front and back (anterior and posterior) side to side movements occur here ex: jumping jacks

transverse plane

divides body into top and bottom (superior and inferior) int/ext rotations occur here ex:crunch on reformer, ext shoulder rotation

anatomical position

individual stands upright with feet together, arms by sides, palms forward

lateral and medial

far from midline, towards midline

ipsilateral and contralateral 

on the same side of body, on the opposite side of body

superior and inferior

towards the top part of body, towards the bottom part of body

anterior and posterior

towards front side of body, towards back side of body

proximal and distal

closer to center of body, farther from center of body or landmark

kinetic chain

segments of the human body are like links in a chain, when one moves it will impact the position and tension of the other segments nearby

5 kinetic chain checkpoints

foot/ankle, knee, lumbo pelvic hip complex (LPHC, lower back and hip) shoulders + thoracic spine (shoulders and mid upper back), head and cervical spine (head and neck) 

spine flexion

rounding spine forward using abdominal muscles ex: modified plank crunch

spine extension

extending spine backwards using erector spinae ex: back extension

spine rotation

rotating spine using internal and external obliques ex: russian twist

shoulder joint flexion

reaching forward in the saggital plane using deltoids and pec major ex: front raise 

shoulder joint extension

bringing arm down and back / swimming motions using the lats ex: rear delt press

shoulder joint abduction

taking arm away from the body in the frontal plane using the delts ex: lateral raises

shoulder joint adduction

pulling the arm towards the body in the frontal plane using the lats ex: lat pulldown

shoulder joint horizontal abduction

taking the arm away from the body in the transverse plane using the rear delts, rhomboids, and lower traps ex: solidcore back fly

shoulder joint horizontal adduction

moving the arm towards the body in the transverse plane using the pec major (chest) and the anterior delts (front of shoulder) ex: solidcore chest press

scapular retratction

bringing shoulder blades towards the midline and spine using the rhomboids, middle and lower traps ex: wide grip row or bench press down motion

scapular protratction

taking shoulder blades away from the midline/spine using the serratus anterior, pec major and minor ex: chest press

hip joint extension

extending the leg backwards in the saggital plane using the glutes max and med + hamstrings ex: upward phase of a squat

hip joint flexion

bringing the leg forward in the saggital plane using the hip flexors ex: leg lifts/ high knees

hip joint abduction

taking the hips away from the midline using the glute med and min and tensor fasciae latae ex: hip abduction

hip joint adduction

bringing the thigh towards the midline using the adductors ex: hip adductions

knee joint flexion

bending the knee using the hamstrings ex: hammy curl

knee joint extension

straightening the knee using the quads ex: upward phase of squat

plantar flexion

pointing the toes using the calf complex ex: calf raise

dorsiflexion

flexing the foot using the tibalis anterior (shins) ex: heel walking

central nervous system

brain, spinal cord, coordinates activity of all body parts, control center of body

peripheral nervous system

all neurons outside of cns, includes sensory and motor neurons

sensory neurons

sensory organs, communicate what is happening and reports back to central nervous system

motor neurons

control the muscles needed for movement

mechanoreceptors

gives central nervous system info about change of body tissue position ex: muscle spindles, golgi tendon organs, and joint receptors

proprioception

our sense of where our limbs are in space

muscle spindles

protect muscle by sensing the amount and rate of stretch in muscle tissue

muscle contraction

series of steps that result in the muscle producing force

golgi tendon organs (gto) 

tendons that connect muscles to bones, sense tension between muscles and tendons, and causes muscles to relax as a safety response

autonomic nervous system

controls involuntary actions ex: heart rate, digestion, breathing

somatic nervous system

part of the nervous system that is under voluntary control

sympathetic nervous system

activates the body’s fight or flight response to stressor, adapts body to the demand of a workout

parasympathetic nervous system

helps body return to resting state following increase in stress

concentric

moving away from gravity, muscle develops tension to overcome resistive force and results in muscle shortening

eccentric

moving towards gravity, muscle action that occurs when a muscle develops tension while lengthening

isometric 

muscle exerts force equal to the force placed on it, leading to no visible change in muscle length (think solidcore isometric hold) 

sacomere

smallest functional unit of a muscle, made of actin(thin) and myosin(thick) proteins

muscle contraction = myosin pulling actin closer to sacomere

think saa, come here

agonist

muscle that works as the prime mover of a joint exercise (ex: quads are the agonist of the squat) 

antagonist

group of muscles that must relax for agonist to contract (think antagonist must relax for mc to win) 

opposing muscle groups

agonist/antagonist pairs, one must contract to allow the other to relax and vice

elbow opposing muscle groups

biceps and triceps

transverse shoulder opposing muscle groups

pec major, posterior delt, mid/low trap, rhomboids

saggital shoulder opposing muscle groups

anterior delts, lats

spine opposing muscle groups

internal and external obliques, rectus abdominis, erector spinae

frontal hips opposing muscle groups

adductors, abductors (glute med and min)

saggital hips opposing muscle groups

hip flexors, glute max and hammys

knee opposing muscle groups

quads, hammies

ankle opposing muscle groups

tibalis anterior (shins) and gastronemius and soleus (both parts of calf)

slow twitch type I muscle fibers

small

slow contraction speed

slow fatigue resistance

low force production

unlimited work capacity and duration

aerobic energy pathway 

used for maintaining posture/endurance activity 

think: solidcore or long run

fast twitch type IIA muscle fibers

large

fast contraction speed

high force production 

quick fatigue resistance

2 min work capacity 

medium density 

aerobic and anaerobic energy pathways

used for lifting weights and higher intensity work

think: weightlifting

fast twitch type IIX or IIB muscle fibers

large

fast contraction speed

very high force production

very quick fatigue resistance

6 second work capacity

anaerobic energy pathways (mostly atp) 

think: max effort short sprint

physical changes made by resistance training

increase in strength, power, rate of force production and hypertrophy

physical changes made by aerobic training

increase in ability to produce aerobic energy

skeletal system

framework/scaffolding of body

axial skeleton

helps with movement

appendicular skeleton

bones pulled into action when we run, throw, jump or dance

functions of skeletal system

movement - levers that muscles attach to to make movement

support - provides framework for body 

protection - surrounds vital organs to protect them 

blood cell production - forms blood cells in the bone marrow 

mineral storage - acts as a mineral depot ex: calcium 

functions of cardiovascular and respiratory systems

help body respond to an increased demand for oxygen and energy

cardiovascular system functions

contains heart and all blood vessels — arteries, capillaries, veins

pumps blood throughout the body

gets rid of waste products produced as a byproduct of metabolism 

cardiovascular system process

right side of heart pumps blood from the body to the lungs to collect oxygen 

left side of heart pumps oxygenated blood from lungs out to body

arteries carry blood to muscles

gas exchange occurs in capillaries

veins transport low oxygen blood to lungs

respiratory system

includes airways from nose and mouth

respiratory system process

inhales oxygenated air into body, exhales carbon dioxide

heart rate

number of times a heart beats per minute

average heart rate

70-80 bpm

stroke volume

amount of blood pumped by the heart with each contraction

cardiac output

stroke volume multiplied by heart rate

metabolism

chemical reactions that occur in the body and are required for life, how nutrients are aquired, used and disposed of, how body fuels activity

metabolic pathways

series of chemical reactions that either break down or build up compounds in the body

aerobic

“with oxygen”, metabolic processes of creating energy in the presence of oxygen

anaerobic

metabolic processes that do not require oxygen to produce energy

interval training

alternation between intense exertion and periods of rest/ light exertion 

ATP

adenosine tri phosphate, unit of energy created, stored, and used by the body to support all functions of living including exercise

energy systems

metabolic processes the body uses to create energy based on demand: atp-pc, glycolitic(anaerobic), and aerobic system

ATP-PC system 

produces energy quickly (anaerobic) but in limited amounts flueled by ATP and phosphocreatine

glycolitic (anaerobic) system 

rapid energy through aerobic glycolisis, uses carbs as fuel to produce energy

aerobic (oxidative) system 

fueled by fats, carbs and proteins, requires oxygen, limitless supply of slow energy 

macronutrients

protein, carbs, fats

glucose

simple sugar, main fuel for body’s cells, produced by breakdown of complex carbs

glycogen

complex carb stored in muscles/liver, used in energy production

lactate

by-product of anaerobic energy production (aka lactic acide)

metabolic response

reaction by the body to a stimulus of influence

lactate threshold

point during high intensity activity that the body can’t meet demand for oxygen + anaerobic metabolism predominates

anaerobic threshold

point of intensity in exercise at which glycogen (through glycolitic anaerobic energy system) becomes an exercisers dominant fuel source