Anatomy & Planes
The directional term meaning "toward the front of the body."
What is Anterior?
The muscle group, including the rectus femoris, that is primarily responsible for knee extension.
What are the Quadriceps?
The immediate source of energy for all muscle contraction, known as the cell's energy currency.
What is ATP (Adenosine Triphosphate)?
Point to the anatomical location of the Biceps Brachii and name its primary movement.
The Biceps Brachii is on the anterior side of the upper arm. Its primary movement is Elbow Flexion.
Demo: Slowly tilt your head so your nose moves toward your chest. Action: State the action at the neck joint.
What is Neck Flexion
The plane of motion where most fundamental human movement patterns, like walking and running, occur.
What is the Sagittal Plane?
A muscle that assists the primary mover (agonist) and fine-tunes the movement.
What is a Synergist?
This energy system is utilized during very high-intensity, short-duration activities like a 10-second sprint, and is the fastest way to re-synthesize ATP.
What is the ATP-PC System (Phosphocreatine System)?
A soccer player raises their leg away from the midline of the body to kick the ball. Identify the type of contraction occurring in the GLUTES and the type of joint action it is causing at the hip.
Concentric contraction
Hip Abduction
Demo: Starting with your elbow straight, bend it up toward your shoulder. Action: State the action at the shoulder joint and the agonist.
What is Elbow Flexion & Biceps Brachii?
This plane divides the body into anterior and posterior halves.
What is the Frontal Plane?
This type of contraction occurs when the muscle lengthens while under tension.
What is an Eccentric contraction?
The name for the necessary phenomenon where all three energy systems are contributing to ATP production, even though one is dominant, as intensity and duration change.
What is System Overlap?
If you plan a conditoning session targeting the Oxidative System, calculate the minimum total rest time needed for a 5-minute work interval.
5 minutes
Demo: Lay down in supine position, bend knees, & raise hips to the sky. Action: State the action at the shoulder joint and the agonist.
What is Hip Extension & Glutes
This is the required universal starting position for describing all human movement, which involves standing upright with palms facing forward.
What is the Anatomical Position?
Muscles with this structure, have muscle fibers that run at an angle to their central tendon
What are Pennate Muscles?
This ratio, defined as the amount of time spent performing an activity versus the amount of time spent recovering
What is the Work:Rest Ratio?
Match the following activities to their primarily utilized energy system: A 1-mile jog (A), a 1-rep-max deadlift (B), and a 400-meter dash (C)
(a) oxidative
(b) ATP-PC
(c) glycolytic
Demo: Stand with your arm straight down at your side. Move your whole arm straight out away from the body to shoulder height. Action: State the action at the shoulder joint and the agonist.
What is Shoulder Abduction & Deltoids (medial)?
Give 2 examples of exercises that occur in the transverse plane
What are _____ & _____? (rotation exercises)
The major back muscle that provides the primary movement (agonist) for shoulder adduction and extension.
What is the Latissimus Dorsi (Lats)?
This is the metabolic by-product that actually causes the muscle "burn" and fatigue during high-intensity, glycolytic activities.
What is the Accumulation of Hydrogen Ions
Your client is performing vertical jumps. Describe and demonstrate all joint actions that are occurring in the lower body throughout the entire movement, and name the agonist muscles. (Load, Jump, Recover Phases)
Load: ankle dorsiflexion (tibialis anterior), knee & hip flexion (hamstrings & quads)
Jump: ankle plantar flexion (calves), knee & hip extension (quads, glutes & hamstrings)
Recover: ankle dorsiflexion (tibialis anterior), knee & hip flexion (hamstrings & quads)
Demo: Point your toes down away from your shin (like pressing a gas pedal). Action: State the action at the ankle joint and the agonist(s).
What is Plantarflexion & Calves (gastrocnemius & soleus)?