Biomechanics final review

  1. Primary action of:

    Hamstring at the Hip and Knee.
    Flexion at the knee.
  2. Primary Action of:
    Quads @ knee
  3. Primary Action of:
    Plantar flexion.
  4. Primary Action of:
    Knee flexion
  5. Primary Action of:
    Gluteus Medius
    • Hip abduction.
    • Stabilizer-important for runners/ (one leg stuff)
  6. Primary Action of:
    Gluteus Maximus
    Hip extension
  7. Primary Action of:
    Biceps @ shoulder and elbow
    • elbow flexion
    • supination (forearm)
    • Shoulder (flexion)
  8. Primary Action of:
    Elbow extension
  9. Primary Action of:
    Anterior tibialis
    dorsi flexion
  10. Primary Action of:
    • (figure 4)
    • Knee flexion
    • Hip flexion
    • abduction
    • rotation
  11. Primary Action of:
    Upper Trapezius
    Scalpula elevation
  12. Primary Action of:
    • Should abduction
    • 3 parts:
    • anterior
    • medial
    • posterior
  13. Primary Action of:
    • 2 muscles
    • Hip flexor
  14. Describe Triple Extension
    • Hip Flexion, Knee flexion, Joint.
    • Ankle-dorsi flexion
    • Examples (Power Clean/Squats)
  15. Concentric
    Lengthening under tension
  16. Define Eccentric
    Active Shortening
  17. Know the stages of the Power Clean
  18. Teaching tips for parallel squat?
    • Hips back
    • weight on the heel.
    • Top thight parallel to the floor.
    • Body upright.
  19. Teaching Tips for Single Leg Squat
    • Balance.
    • No knee valgus movement
    • No Lateral movment of the hip
    • No rotation of torso.
    • No corkscrew.
    • Hands in front.
    • Hip Back
  20. Why is a mirror a useful tool for teaching form?
    • They can see what they are doing wrong.
    • Visual feedback provides a different learning style.

    Hearing feedback also helps those that want to fix as they hear it.
  21. Concentric movement during a squat is:
  22. Eccentric movement during a squat is:
  23. Define Muscular Power:
    How quickly you can produce force.

    Squat goal- how much weight you can do?
  24. Correct repetition for a parallel squat?
    When your thigh is parallel with the floor.
  25. Correction reptition for a single leg squat.
    Go down as far as you can without losing balance or raising heel from the floor.
  26. Correction reptition for a push up
    When you nose or chese hits the floor.
  27. Know a variety of ways to add resistance to an exercise.
    • Weight vest
    • medicine ball
    • bands
    • water jug
    • olympic bar
    • body bar
  28. Which exercise you learned for your exam may be most practical in relation to strengthening program for runners?
    Single leg squat.
  29. What is the acceleration of gravity?
    -9.81 m/s^2
  30. What is the quick and dirty conversion for pounds to kilograms?
    2.2 pounds per kg.

    Body weight / 2.2= ______
  31. Why is it so important to keep your heels on the ground during a squat?
    • So patella doesnt rub bone.
    • Protect patella by glutes/hams
  32. Why must a power clean be done quicklys in order to be succesful with a challening load?
    Transfer force produced from lower body to upper body.
  33. Why is a front squat different from a back squat?
    • Center of gravity.
    • Cahnge movement
    • difference of holding the bar
  34. Which lift would be likely to move a heavier weight power jerk or push press?
    Power jerk because of the transfew of power from lower to upper body.
  35. When teaching somone how to do a power clean, what modification would you likely to start with and why?
    hang clean
  36. Is the power clean a lif tthat may be benficial to the average exerciser?
    • Yes
    • full body exercise..well done if done quickly.
    • Helps older people with fast twitch nerves.
    • Speed of movement.
  37. Why utilize the push up instead of the bench press?
    • Pushup engages the core.
    • Push up is also a close chain exercise and many options.
  38. What are some reasons that Right and Left legs may not be equally strong inthe single leg squat.
    Stance leg like soccer.
  39. Open chain:
    • Hands not attached to fixed surface.
    • Ex. Bench press.
  40. Close chain:
    • Hands attached to fixed surface.
    • Ex.
    • Squat/push up
Card Set
Biomechanics final review