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98 Cards in this Set
- Front
- Back
what are the 5 basic movement patterns |
Bend-and-lift (squatting) single-leg movements (lunges) Pushing Pulling Rotational |
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Proximal ________promotes distal__________ |
Proximal stability promotes distal mobility |
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Lumbar spine- stability or mobility? |
15 degrees of rotation, mostly stable |
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thoracic spine- stability or mobility? |
Designed to be more mobile than the lumbar spine |
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scapulothoracic joint stability or mobility? |
STABILITY. muscle attachments between scapulae and ribcage that provide solid platform for pushing and pulling at the glenohumeral joint |
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Protracted shoulders due to lengthened rhomboids... how to exercise? |
not with full ROM since they demonstrate good strength in lengthened position and will carry movement through the weaker position. better to initially perform with either isometric contraction in good postural position or through a limited ROM. |
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How/why muscle shortening occurs |
muscles can shorten in as little as 2-4 weeks when held in passively shortened positions without being stretched or used through full functional ROM (like sitting over a desk...) tonicity increases=lowered irritability threshold- muscles requires smaller impulse to activate |
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Maintenanceof neutral pelvic posture is achieved... |
via opposing force couples between 4 major muscle groups that have attachments on the pelvis. Anteriorly: abs pull upward on inferior pelvis. hip flexors (iliacus, psoas, quads) pull downward on superior pelvis. Posteriorly: the hamstrings pull downward on the inferior pelvis and the erector spinae pull upward on the superior pelvis. |
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prime movers for shoulder adduction: Abduction: |
Adduction: lats, teres major Abduction: deltoid |
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Hypertonic muscles decrease the neural drive to the opposing muscle via... |
Reciprocal inhibition |
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Phase 1 of stability and mobility training |
Proximal stability: Lumbar spine |
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where is the body's COM center of Mass encompassed? |
Lumbar spine |
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How do we promote proximal stability of the lumbar spine? |
Through action and function of the core |
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individual demonstrates ability to stabilize the lumbar spine through core activation. What steps are next? |
Core stabilization, then proximal mobility of hips and thoracic spine then proximal stability of scapulothoracic region, then proximal mobility of glenohumeral joint, then finally distal mobility |
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What comes after core stabilization? |
Proximal mobility of hips and thoracic spine |
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What comes after proximal mobility of hips and thoracic spine? |
Proximal stability of scapulothoracic region |
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What comes after proximal stability of scapulothoracic region? |
Proximal mobility of glenohumeral joint |
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What comes after proximal mobility of glenohumeral joint? |
distal mobility |
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What happens if you attempt to improve mobility within distal joints without developing more proximal stability? |
Any existing stability within these segments is compromised |
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Muscles that act as stabilizers generally contain greater concentrations of what type of muscle fibers? Name an example. How would you train them? |
Type I slow-twitch muscle fibers (ENDURANCE) Core muscles that protect spine during loading and movement. High volume, low intensity |
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Muscles primarily responsible for joint movement and generating large forces generally contain greater concentrations of what type of muscle fibers? How would you train them? |
TYpe II- fast twitch Best suited for strength and power type training (higher intensity, lower volume) |
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If a client exhibits anterior pelvic tilt during static postural assessment due to tight _______________ the trainer will need to address lack of (same ) mobility |
hip flexors; hip flexor (Psoas, iliacus, quads- rectus femoris) |
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Self Myofascial release- describe how to perform |
Clien performs small, continous back-and-forth movements on a foam roller covering an area of 2-6 inches over the tender region for 30-60 seconds |
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Restorative flexibility for decondonditiond client with poor flexibility and muscle balance would include: |
Myofascial release warm up static stretches |
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Maintenance of active flexibility for conditioned client with good flexibility and muscle balance would include: |
Myofascial release Dynamic stretches |
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Functional flexibility for a performance athlete with good skill and flexibility would include: |
Dynamic stretches ballistic stretches |
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What does PNF stand for? How is it performed? |
Proprioceptive neuromuscular facilitation Clients perform a hold-relax stretch Hold isometric contraction of agonist for min. 6 seconds follow with 10-30 sec. assisted or passive stretch |
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Describe how to perform static stretches |
Should be taken to the point of tension minimum 4 reps hold each for 15-60 seconds |
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The principle that states that activation of a Golgi Tendon Organ (GTO) inhibits a muscle spindle response is called__________ |
Autogenic inhibition |
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What is lengthening that occurs when a stretch force is applied called? |
Creep |
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The principle stating that activation of a muscle on one side of a joint (the agonist) coincides with neural inhibition of the opposing muscle on the other side of the joint (antagonist) to facilitate movement |
Reciprocal inhibition |
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______________is a proprioceptive sensory receptor organ that senses changes in muscle tension. It lies at the origins and insertion of skeletal muscle fibers into the tendons of skeletal muscle.
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Golgi Tendon Organ (GTO) |
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How would you initially focus on strengthening muscles to improve posture? |
Place the client in positions of good posture and begin with a series of low grade isometric contractions at 50% maximal effort or maximal voluntary contraction (MVC) with the client completing 2-4 reps @ 5-10 seconds each. postural muscles=greater concentrations of type I muscle- train w/ volume, not intensity. |
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How would you help posture of deconditioned individual who lacked ability to stabilize the entire kinetic chain? |
Emphasize muscle isolation using supportive surfaces and devices (floor, wall, chair backrest) prior to introducing integrated (whole body unsupported) strengthening exercises. |
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Which weakened muscles are associated with forward-rounded shoulders and how do you strengthen them? How would you not approach strangthening them initially? How would you progress? |
Weak posterior deltoids and rhomboids. Perform reverse flys in supine position (lying on back), isometrically pressing backs of arms into the floor NOT dynamic sets of high back rows using external resistance. Ultimately progress to dynamic movement, initially controlling ROM to avoid excessive lengthening before intro of full ROM patterns. |
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Why would you not put a weak muscle through full ROM initially? |
Because it is lengthened and is strong in that lengthened position but needs to develop strength at a normal and healthy resting length. |
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summarize plan for strengthening weakened, lengthened muscles- initial and progression reps and sets |
1) begin with 2-4 reps of ISOmetric contractions held for 5-10 sec at less than 50% MVC (maximal voluntary contraction) 2) Progress to dynamic, controlled ROM exercises incorporating 1-3 sets of 12-15 reps (remember postural muscles are mostly type 1, endurance fibers) |
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Which muscles are in the "core" in general |
muscles of the lumbo-pelvic region, hips, abs, and low back. |
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Which muscles are in inner layer of core? |
Layer usually referred to as the core encircles lower regions of spine and includes TVA transverse abdominus, multifidi, quadratus lumborum, deep fibers of the internal oblique, diaphragm, pelvic floor musculature and adjoining fascia.
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Which muscles are in outermost layer of core? |
Larger more powerful muscles that span many vertebrae and are primarily responsible for generating gross movement and forces within the trunk. Rectus abdominus, erector spinae, external/internal obliques, iliopsoas, latissimus dorsi |
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What does TVA stand for? |
Transverse abdominis |
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What is a side effect of delayed activation of the TVA |
may inadequately stabilize the lumbar spine during movements of the upper and lower extremities, increasing potential for injury. |
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Describe activation of the TVA |
draws abdomen inward toward the spine, sometimes called "centering", "hollowimg" or "drawing-in". Master this before bracing. |
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What is bracing? |
The co-contraction of the core and ab muscles to create a more rigid and wider base of support for spinal stabilization. master 1) centering and then 2) bracing |
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3 stage progression for activating and conditioning the core and training balance: |
Stage 1: core function- core activation and isolation stabilization. Proximal stability. Stage 2: Static balance- seated and standing stabilization over fixed base of support Stage 3: Dynamic balance- whole-body stabilization over dynamic base of support |
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Name 2 exercises for Core function (activation, stabilization) |
Supine drawing-in (centering) = TVA contractions Quadruped drawing-in (centering) with extremity movement (extremely short ROM birddog) |
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Exercise progression for core ACTIVATION |
1) Kegels 2) TVA contractions 1-2 sets x 10 reps 2 sec tempo, 10-15 sec rest interval between sets 3) Combo both above 4) with normal breathing 1-2 sets 5-6 reps slow 10 sec count 10-15 sec rest between sets progress to 3-4 sets 10-12 reps of 10 sec count |
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Excercise progression for core STABILIZATION |
all 1-2 sets, 10 reps, 2 sec tempo 10-15 sec rest between sets On hands and knees 1) 1 arm off floor 2) 1 knee off floor 3) contralateral limbs raised (opposite sides body) |
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Increase in lumbar lordosis during overhead stretch could be due to tight ______________ |
Latissimus dorsi |
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Name a monoarticulate muscle Biarticulate muscle |
monoartiulate ecrosses one joint- soleus Biarticulate crosses two joints- hamstrings |
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Name some exercises that promote mobility of the hips and thoracic spine |
Cat-camel pelvic tilts half-kneeling triplanar stretch shoulder bridge (glute bridge) T-spine mobilization exercises supine 90-90 hip rotator strecth spinal twists rocking quadrupeds |
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What is the objective of the Cat-camel exercise? |
To improve extensibility within the lumbar extensor muscles This is a motion exercise, not a stretch. Emphasize motion, not pushing at end ranges. |
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What is the objective of the pelvic tilt exercise? |
Improve hip mobility in sagittal plane. |
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Dsecribe pelvic tilt timing and progressions |
1 or 2 sets 5-10 reps holding end position 1-2 sec with 30 sec rest between sets progressions: -supine bent knee marches -modified dead bug w/ reverse bent knee marches -Add arm movements |
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What exercise improves mobility of the hip flexors in the sagittal plane? |
Lying hip flexor stretch |
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What exercise improves mobility of the hip flexors in all three planes? |
Half kneeling triplanar stretch. Hold for min 15 sec |
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What exercise improves hip mobility and stability and core stability by activating the gluteal muscle groups? |
Shoulder bridge aka glute bridge. 1-2 sets 5-10 reps hold for 30 sec. progression: single leg progression: riser under thoracic spine. |
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objective of the supine 90-90 hip rotator stretch? |
Improve hip mobility in transverse plane |
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Objective of T-spine mobilization exercises- spinal extensions and spinal twists |
promote thoracic extension |
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Objective of spinal twists |
Promote trunk rotation, primarily through the thoracic spine with some lateral hip mobility |
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Objective of Rocking quadrupeds |
Promote hip and thoracic mobility while maintaining lumbar stability |
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scapulothoracic region glenohumeral joint which one is stabile, which one is mobile? |
The glenohumeral joint is highly mobile and its ability to achieve this degree of movement is contingent upon the STABILITY of the scapulothoracic region. |
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why do shoulder injuries occur so frequently? |
The design of the shoulder girdle favors mobility at a cost of stability +/- bad posture... |
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true or false: Promoting STABILITY within the scapulothoracic region requires thoracic MOBILITY |
TRUE |
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How do you stretch the inferior capsule of the shoulder? |
Overhead tricep stretch |
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How do you stretch the posterior capsule of the shoulder?
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Arm across front of body |
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How do you stretch the anterior capsule of the shoulder?
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Pectoralis stretch |
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How do you stretch the superior capsule of the shoulder?
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pulling elbow into towel |
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Closed or open kinetic chain movements for restoring coordinated parascapular control? |
CLOSED |
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what does shoulder packing entail |
scapular depression (pull down) and retraction (pull back). 2-4 reps holding 5-10 sec |
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name an exercise that strengthens the parascapular muscles |
Prone arm lifts |
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Exercise that stabilizes the scapulothoracic joint and lumbar spine in a closed kinetic chain position |
CKC weight shifts (in push up position) |
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Within the distal segments of the body name two muscles that are often problematic, exhibiting tightness and limited mobility |
Gastrocnemeus and soleus |
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Individuals that stand in pronation are likely to have tightness on which muscles? |
gastrocnemius, soleus |
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Individuals that can't keep heels down during bend and lift screen need to improve: ______mobility and _______flexibility |
ankle mobility (dorsiflexion) calf flexibility |
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what should a client focus on to avoid ankle pronation during a calf stretch? |
Keeping outer edge of heel in contact with the floor. Can also place small riser under heels to promote dorsiflexion. |
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Static balance training guidelines and progressions |
2-3 x week. Perform during beginning of workout. 1 set 2-4 reps, hold for 5-10 sec. wide-narrow BOS base of support Raise Center of gravity COG (arms overhead) Shift LOG line of gravity (raise arms unilaterally or lean/rotate trunk) sensory alteration...sensory removal (close eyes) then can: reduce point of contact (from 2 feet to 1)...unstable surfaces... |
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stance progression positions for balance training |
narrow stance...hip width stance...split/ staggered stance...tandem stance (1 foot in front other)...single leg stance |
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weakness in the _____________ reflects an inability to control lateral hip shift, placing additional stress on knee |
Hip ABductors- lateral, on side. when you hip abduct you push out to sides, work muscles on outside of hips |
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Before learning any single leg movements (lunges), clients should learn how to effectively control _________________ |
Hip ADDuction |
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Dynamic movement training sets/reps... |
1-2 sets 10-20 reps per side slow, controlled less than 30 sec rest between sets |
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How long does the average clienet need to be in movement training for? |
2-4 weeks usually adequate |
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Quad dominance |
reliance on loading quads during squat. First 10-15 degrees driven by driving knees forward, transfers more pressure on knees, greater loads on the ACL. |
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Glute dominance |
Reliance on loading glutes during squat. First 10-15 degrees are initiated by pushing hips backward creating a hip hinge. This is the preferred method of squatting. Spares the lumbar spine and relieves stress on knees. |
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The angle formed by the longitudinal axis of the femur and line of pull of the patellar ligament is called |
The Q angle. |
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lateral shift in hips is called |
adduction |
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True or false: excessive hip adduction increases the Q angle and places stress on the ACL and medial knee structures |
TRUE |
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Ankle dorsiflexion normal range is: |
15-20 degrees |
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Hip flexion range is: |
100-135 degrees, but only need about 95 degrees during a squat |
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True or false: Lack of mobility in thoracic spine can lead to increased lumbar extension (lordosis) and increases compressive forces on lumbar spine. |
TRUE |
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Objective of hip hinge exercise |
To emphasize glute dominance over quad dominance during initial 10-15 degrees of movement. Shift pelvis posteriorly to facilitate adequate hip flexion. |
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Objective of the figure 4 position |
To promote optimal alignment between trunk and tibia as well as optimal position of spine |
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To facilitate scapular stability during pushing and pulling movements, mobility within the_____________must first be established. |
Thoracic spine |
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Coach clients to engage the __________during the lowering phase of the overhead press, and not just to yield to gravity. |
Latissimus dorsi |
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two key movements involving diagonal or spiral patterns of movement within the arms, shoulders, trunk, hips and legs |
wood shop hay baler |
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This exercise involves a pulling action to initiate the movement down across the front of the body, followed by a pushing action in upper extremity as the arms move away from the body. Also requires stabilization of trunk in all 3 planes. High anchor point. |
WOOD CHOP |
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This exercise involves a pulling action to initiate movement up and across front of body followed by a pushing action in upper extremity as arms move away from body. Stabilization of trunk in all 3 planes. Weight anchored at foot level. |
HAY BALER...higher intensity than wood chop due to need to lift against force of gravity. |
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_____________the body before strengthening it |
STRAIGHTEN |