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101 Cards in this Set

  • Front
  • Back

Shortened muscles pronation distortion syndrome

Gastroc


Soleus


Hip flexor complex


Adductor


Peroneals


It band


Biceps femoris short head


Lengthened muscles pronation distortion syndrome

Anterior tibialis


Posterior tibialis


Gluteus maximus


Gluteus medius

Shortened muscles lower crossed syndrome

Gastroc


Soleus


Adductors


Hip flexor complex


Lats


Erector spinae

Lengthened muscles lower crossed syndrome

Anterior tibialis


Posterior tibializ


Gluteus maximus


Gluteus medius


Transverse abdominis


Internal obliques

Shortened muscles upper crossed syndrome

Upper trap


Levator scapulae


Sternocleidomastoid


Scalenes


Lats


Teres major


Subscapularis


Pec major and minor

Lengthened muscles upper crossed syndrome

Deep cervical flexors


Serratus anterior


Rhomboids


Middle trap


Lower trap


Teres minor


Infraspinatus

Same shortened muscles for pds and lcs

Gastroc


Soleus


Adductors


Hip flexor complex

Same lengthened muscles for pds and lcs

Anterior tibialis


Posterior tibialis


Glute maximus


Glute medius


Rockport walk test

Record weight


Walk 1mile on treadmill


Record time


Record hr


Calculate vo2

Ymca 3 minute step

Perform 96 steps per minute


Within 5 seconds of stopping take recovery pulse


Match to hr zone

Calculating maximal hr

220-age

Avg rhr

Male 70


Female 75


Typical 70-80

Healthy systolic blood pressure

Less than 120

Healthy diastolic BP

Less than 80

Hdl

High density lipoprotein


Good cholesterol

Ldl

Low density lipoprotein


Bad cholesterol

Overweight

A person with a bmi over 25 to 29.9


Or 25 to 30 pounds overweight for height

Obese

A person with a bmi of 30 or greater or at least 30 pounds overweight

Skin fold measurements

4 sites


Biceps


Triceps


Iliac crest


Subscap

Fat mass

Body fat % x scale weight

Lean body mass

Scale weight minus fat mass

Waist to hip ratio

Divide the waist circumference by hip measurement


Greater than .80 for women and .95 for men increase risk of disease

Bmi

Weight compared to height


Not designed to assess bf


Risk of chronic disease with 25 or greater

Davies test

Assess upper body stability and agility.


Pushup position hand taps

Shark skill test

Assess lower body agility and control


Hopping on one foot

Bench press test

1 rm

Squat test

1 rm

Pushup test

1 minute


Measures muscular endurance of upper body

Left test

Assesses agility acceleration deceleration and control

Overhead squat assessment

Assesses dynamic flexibility


Core strength


Balance


And neuromuscular control

Overactive muscle with excessive forward lean

Soleus


Gatroc


Hip flexor complex


Abdominal complex

Underactive muscle with excessive forward lean

Gluteus maximus


Anterior tibialis


Erector spinae

Low back arches overactive muscles

Erector spinae


Lats


Hip flexor complex

Low back arches underactive muscles

Intrinisc core stabilizers


Glute max


Hamstring complex

Arms fall forward overactive muscle

Lats


Teres major


Pectoralis major and minor

Arms fall forward underactive muscle

Middle and lower trap


Rhomboids


Rotator cuff

Feet turn out overactive muscle

Soleus


Lateral gastroc


Biceps femoris short head

Feet turn out underactive muscle

Medial gastroc


Medial hamstring complex


Gracilis


Sartorius


Popliteus

Knees move inward overactive muscle

Adductor complex


Tfl


Biceps femoris short head


Vastus lateralis

Knees move inward underactive muscles

Glute max and medius


Vastus medialis oblique

Single leg squat

Assess dynamic flexibility core strength and control

Knees move inward single leg squat overactive

Adductor complex


Biceps femoris


Tfl


Vastus lateralis

Knees move inward single leg squat underactive muscles

Gluteus medius and max


Vastus medalis oblique

Pulling assessment

Assess movement efficiency and potential muscle imbalances during pulling mvmt

Pulling assessment lower back arches overactive muscle

Hip flexors


Erector spinae

Pulling assessment lower back arches underactive muscles

Intrinsic core stabilizers

Pulling assessment shoulder elevation overactive muscles

Upper trap


Sternocleidomastoid


Levator scapulae


Same as head protrude forward

Pulling assessment shoulder elevation underactive muscles

Lower traps

Pulling assessment head protrude forward overactive muscles

Upper trap


Sternocleidomastoid


Levator scapulae


Same as shoulder elevation

Pulling assessment head protrude forward underactive muscles

Deep cervical flexors

Gait assessment feet flatten overactive muscles

Peroneal complex


Lateral gastroc


Biceps femoris


Tfl

Gait assessment feet flatten underactive muscles

Medial gatroc


Medial hamstring


Glute medius

Gait assessment feet turn out overactive muscles

Soleus


Lateral gastroc


Biceps femoris


Tfl

Gait assessment feet turn out underactive

Medial gastroc


Medial hamstring


Glute medius and max


Gracilis


Sartorius


Popliteus

Gait assessment knees move inward overactive muscles

Adductor complex


Biceps femoris


Tfl


Lateral gastroc


Vastus lateralis

Gait assessment knees move inward underactive muscles

Medial hamstring


Medial gastroc


Glute max and medius


Vastus medalis oblique


Anterior and posterior tibialis

Gait assessment lower back arches overactive

Hip flexor


Erector spinae


Lats

Gait assessment low back arches underactive muscles

Intrinsic core stabilizers


Glute maximus


Hamstrings

Gait assessment excessive rotation overactive muscles

External oblique


Adductor complex


Hamstrings

Gait assessment excessive rotation underactive muscles

Glute medius and max


Intrinsic core stabilizers

Gait assessment hip hike overactive muscles

Quadratus lumborum opp side


Tfl/glute minimus opp side

Gait assessment hip hike underactive muscles

Adductor complex same side


Glueus medius same side

Gait assessment rounded shoulders overactive

Pectorals


Lats

Gait assessment rounded shoulders underactive

Middle and lower traps


Rotator cuff

Gait assessment forward head overactive muscles

Upper traps


Levator scapulae


Sternocleidomastoid

Gait assessment forward head underactive muscles

Deep cervical flexors

Pregnancy

Avoid power and speed assessments


Perform pushups on knees, reduce rom, modify single leg squat to single leg balance

Obesity

Rockport walk test preferred cardio assessment


Single leg balance mod for single leg squat


Push up test on knees or bench

Reassessments occur

Every 4 weeks


When a client shows significant improvement


Client identifies new goals


Client has major lifestyle changes

Chronic conditions

Hypertension


Cardiovascular conditions


Cardiorespiratory conditions


Diabetes


Stroke


Cancer

Beta blockers

Lower hr and bp

Hr zone 1

65-75% hr max


Poor

Hr zone 2

76-85% hr max


Average and good

Hr zone 3

86-95% hr max


Very good

Radial pulse

Two fingers placed lightly on right side of arm above thumb

Carotid pulse

On the neck. Not a preferred method

Past injuries and surgeries

Indicator of future risk of injury

Ankle sprains

Decrease neural control of glutes

Knee injuries

Decrease neural control of muscles stabilize kneecap

Low back pain

Decreased neural control of core stabilization muscles

Shoulder injuries

Can lead to altered neural control of rotator cuff

Dress shoes

Tight gastroc soleus and achilles tendon


Causes flat feet

Repetitive movements

Create pattern overload


Tight lats and weak rotator cuff if arms constantly overhead

Extended periods of sitting

Tight hip flexors


Rounded shoulders


Forward head

Par-q

Physical activity readiness questionnaire


Safety or risk of exercising


Individuals who need medical evaluation

Synergistic dominance

Synergists take over function for a weak or inhibited prime mover.


Inappropriate muscles take over the function of a weak prime mover

Reciprocal inhibition

The contraction of one muscle and relaxation of its antagonist to allow movement

Subjective assessment

Information provide by client (subjects)

Objective assessment

Assessment you can measure

Strengthening exercise for feet turning out

Single leg balance reach

Strengthening exercise for knees move inward

Tube walking

Strengthening exercise for excessive forward lean

Ball wall squats


Quadruped arm and opposite leg raise

Strengthening exercise for low back arches

Quadruped arm and opposite leg raise


Ball wall squats

Strengthening exercise arms fall forward

Squat to row

Strengthening exercise for shoulders elevate

Ball cobra

Strengthening exercise for head protrude forward

Chin tuck. Keep head neutral

Exercises to avoid feet turn out

Calf raises


Feet turn out because calves are overactive

Exercises to avoid knees caving in

Adductor and abductor machine


Leg extension

Exercises to avoid anterior pelvic tilt

Leg press


Adductor machine


Leg raises


Leg extension


Leg curl

Exercises to avoid arms fall forward

Lat pull down


Chest press


Shoulder press

Gastrocnemius isolated function

Concentrically accelerates plantarflexion