ACE_Chapter 3 (Textbook Notes)

Flashcards covering human movement principles, joint stability and mobility, planes of motion, anatomical terminology, postural deviations, and nutrition scope of practice based on GFI lecture notes.

GFIs

Certified group fitness instructors who must have a working knowledge of the human body and movement principles to enhance participant activities in the group environment and daily life.

Joint stability

The ability to maintain or control joint movement or position, achieved by structures like muscles, ligaments, and joint capsules.

Joint mobility

The range of uninhibited movement around a joint or body segment.

Plenial humeral

A joint of the body that favors mobility over stability.

Scapulothoracic joint

A more stable joint formed by collective muscle action attaching the scapula to the ribcage, providing a solid platform for pushing and pulling movements.

Lumbar spine

A segment of the spine that demonstrates mobility of approximately $10-15^{\circ}$ of rotation but is generally stable to protect the low back.

Closed chain movement

A movement where the end of the chain farthest from the body is fixed, such as a squat where the feet are fixed on the ground and the ankles, knees, and hips move.

Open chain exercise

An exercise where the end of the chain farthest from the body is free to move and not fixed on a surface, such as when performing a bench press.

Shearing forces

Forces that work in opposite directions causing slippage, which tend to be involved in open chain exercises.

Sagittal plane

The plane of motion that separates the body into right and left halves and involves forward and backward movements like flexion and extension.

Frontal plane

The plane of motion that separates the body into anterior and posterior halves and involves lateral movements like abduction and adduction.

Transverse plane

The plane of motion that divides the body into upper and lower parts and involves rotation or twisting movements.

Flexion

The act of decreasing the angle between two bones.

Extension

The act of increasing the angle between two bones.

Plantar flexion

Moving the sole of the foot downward.

Dorsal flexion

Moving the top of the foot towards the shin.

Abduction

Motion away from the midline of the body or body segment.

Adduction

Movement towards the midline of the body or body segment.

Circumduction

Cone-shaped movements combining flexion, extension, and abduction in sequential order.

Bend and lift

One of the five primary movement patterns involving raising and lowering movements, such as sitting down or picking an object off the floor.

Single leg movements

One of the five primary movement patterns which includes walking, munging, or climbing stairs.

Ischial tubular something

The anatomical structure mentioned as the point of balance in boat pose for yoga, rather than the gluteus maximus.

Gastrocimius

A major muscle acting at the ankle and foot responsible for plantar flexion at the ankle and flexion at the knee.

Peroneus breathus

A muscle responsible for plantar flexion at the angle and eversion at the foot.

Lordosis

A postural deviation where the pelvis tilts forward (anterior pelvic tilt), denoting an exaggerated lumbar curve.

Flat back

A postural deviation caused by a posterior pelvic rotation that results in a decreased anterior lumbar curve.

Kyphosis

Excessive posterior curvature of the thoracic spine, marked by rounding of the upper back and often accompanied by an anterior pelvic tilt.

Scoliosis

A lateral curvature of the spine resulting in an S-shape where the pelvis and shoulders appear uneven.

Scope of Practice (Nutrition)

The defined professional boundaries for exercise professionals, permitting the sharing of general nonmedical nutrition information and federal guidelines like MyPlate while prohibiting individualized meal planning.

Healthy Mediterranean-style dietary pattern

A dietary pattern containing more fruits and seafood and less dairy, meats, and poultry compared to the Healthy US-style dietary pattern.

Healthy Vegetarian dietary pattern

A pattern that increases soy products, nuts, seeds, and whole grains while eliminating meat, poultry, and seafood; it can be vegan if dairy is replaced by fortified soy beverages.

Sodium Limits

The dietary guideline recommendation to limit consumption to less than $2300\,mg$ per day.

MyPlate

An interactive online tool and graphic that simplifies nutritional messages by dividing a plate into four sections: fruits, vegetables, protein, and grains, accompanied by a glass of milk.

ACE ABC approach

A communication strategy involving Asking powerful open-ended questions, Breaking down barriers, and Collaborating with the participant on goals and solutions.

Elicit-provide-elicit

A participant-centered approach to sharing information where an instructor asks for permission, shares relevant information, and then checks for the participant's understanding.