Balance, flexibility and movement Flashcards by Noel Bonk

Direct assessment

more accurate, but not functional

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Indirect assessment

associating a movement, time or task with balance

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Romberg test

Type of indirect test of balance. Done eyes open and eyes closed.

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Balance feedback

sight, hearing, proprioception

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BESS Test

can be used for concussion or fatigue

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Unipedal test

timed one-leg stance test that measures static balance

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Dynamic balance

synonymous with stability, ability to keep control of our body overall (total body)

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Functional reach test

dynamic test

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Time up and go

Dynamic test - balance,agility and strength for older adults.

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Star excursion test

Dynamic test - quantitative value of improvements. Good to assess recovery on lower body injury.

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Star excursion test directions

Anterior. medial, lateral and posterior and in between directions, Based on stance leg. Downside is the more you do it, the better you get. May end up with 88 attempts for each leg (176 total)

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Y balance

Modified version of Star Excursion. Looks at critical reach directions (3) Anterior, posteromedial, posterolateral (3 trials each after 6-8 tests).

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Y balance test faults

Kicking box, not returning to start position under control, touching down during reach, foot on top of stance plate

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Y balance scoring

uses normative data, looks at symmetry. Measured in absolute values and can be impacted by the height of client. > 4cm difference is asymmetric for anterior, >6 cm for posterior

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Star Excursion restriction

ankle mobility, hands must stay on hips

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Y balance test issues

preconditions, loss of balance

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Three layers of needed motion

Mobility (biggest issue), Stability (load & core control), Dynamic motor control (movement pattern)

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Core control stabilizing

local and global stabilizing

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MObility vs. flexibility

mobility is controlled and dynamic, flexibility is passive. Flexibility can influence mobility.

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Test the difference between

passive ROM for flexibility, controlled movement for mobility.

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Muscular imbalance

leads to altered mobility. Acute injuries if not rehabilitied correctly can lead to chronic injuries

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Joint by Joint Theory

Inter-regional dependence model. Injury can up the chain.

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FMS

A movement screening assessment tool that designed to stress mobility, stability and movement of the body

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Injury and FMS

Injury changes your movement pattern, you can not do FMS if person is injured. Chronic injuries may be an exception.

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FMS test

7 tests - 2 mobility, 2 stability, 3 dynamic

FMS Scoring - 0

Pain in the movement

FMS Scoring - 1

Movement is deficient and below minimums. One needs to be fixed and asymmetries

FMS Scoring - 2

Movement is sufficient to load and train

FMS Scoring - 3

Movement is near perfect

FMS Scoring general

Scoring may not tell us the full picture. Consider the individual and movement. Carry over lower score. 14 is a cutoff for exponential rise injury.

FMS peer reviewed research

FMS composite score may be associated with injury risk. Does not predict athletic performance. May help balance and fall risk. Needs a competent scorer. The theory is to improve individual movement patterns.

FMS Deep Squat

1st screen

Hurdle Step

2nd screen

Inline lunge

3rd screen

FMS shoulder mobility

Can help determine impact of any upper body mobility issues

FMS ASLR

Can be argued the most important movement in FMS. Not a flexibility test. It is a hip mobility test.

Stability areas

Global (motion of spine and hips) vs. local (spine)

FMS Push Up stability

Global stability

FMS Rotary stability

local stabilization system, deeper muscles

FMS Flexion/ Rocking clearing test

Test hip and lower back

FMS clearing test

associated with the assessment, scored + / - (+ = zero)

FMS shoulder clearing

Tests for impingement

FMS extension/press up n clearing test

Test lumbar back

FMS test order

takes precedent in correction

Corrective exercise strategy

Inhibit, lengthen, activate, integrate

Muscular imbalance

resting length and activation issue

Synergistic dominant

contributes force but not prime mover

CEX - inhibit

overactive muscles, self myofascial release

CEX - lengthen

overactive

CEX - activate

underactive

CEX - Integrate

Balance

Inhibition

myofascial release, relaxation of GTOs

Lengthening

stretching overactive muscles, allowing a fuller range of motion

Passive static stretching

using a partner to help with stretch

Activation

working underactive muscles either in an isolated or positional isometric mode

Isolated strength mode

can be isolated in a single joint and plane of motion

Positional isometric mode

for muscles that can be isolated easily in a single joint and plane motion

Integration

movement we can evaluate and challenges muscles targeted. No assistance exercises, core exercises.

Progression with corrective exercise

increase volume, reps then sets

Static stretching

no increase in blood flow, possible strength loss

Dynamic stretching

no loss of strength, not recommended for lengthening due to stretch reflex

Warm -up prior to stretching

improves stretching reponse

FITT static stretching

2-3 times per week, slight discomfort, 60 secs, 10-30 (30-60), 2-4 sets

Ballistic Stretching

Rapid and bouncing movements, activates autogenic facilitation (muscle spindles). Done to mild discomfort. BEst used for those doing explosive sports.

Dynamic flexibility

Increase in muscle temp and circulation. Sport specific movements. Eccentric training.

PNF stretching

Uses autogenic and reciprocal inhibition. Happens in the contract position

Contract Relax

Stretch and release. Concentric, full range of motion

Hold and relax

isometric contraction. Autogenic inhibition happens during hold.

Agonist contraction

No longer passive, active contraction causing reciprocal inhibition

Stretch return contract

leg comes all the way back down

PNF for clinical

Good for rehab, not as necessary for clinical population

Balance

ability to keep our center of mass within our base of support

Balance issues

can be multimodal

Balance recommendations

background history/injuries/testing, body comp, flexibility, movement analysis, muscular strength testing

FMS correction

deficiencies and asymmetries

Y balance asymmetries

> 4cm difference is asymmetric for anterior, >6 cm for posterior