Beginner 1-100 Flashcards
Positioned near the middle of the body
Medial (The adductors are on the medial side of thigh, since they are closest to body midline)
What is Internal Rotation
Rotation of a body/part toward the body midline
What is External Rotation
Rotation of a joint away from the body midline
What is Flexion
Bending of a joint causing the angle to the joint to decrease (Bicep Curl)
At the ankle, flexion is Dorsiflexion (Extension is Plantarflexion)
What is Extension
Straightening of a joint, causing joint angle to increase (Tricep Pushdowns, Plantarflexion)
What is Abduction
Movement of a body part away from midline of the body
similar to extension = increasing angle between two adjoining segments but in the frontal plane
What is Adduction
Movement of a body part toward the midline of the body
similar to flexion = decrease angle but in frontal plane
What is Isometric Contraction
Exert force = force placed on it, no change in muscle length and no joint movement. Dynamically stabilizes the body.
(Pushing against a wall)
What is Eccentric Contraction
Muscle Lengthening, exerting less force than being placed on.
“Negative”
Muscles decerlate/reduce force acting on the body
What is Concentric Contraction
Shortening of a muscle, exerting more force that is being placed on it.
Acceleration/produce force
Anatomical Planes (Sagittal, Front, Transverse)
Sagittal - movement in lift/right sides of body, bicep curl
Frontal - movement in anterior/posterior, lateral raises
Transverse - movement in superior/inferior, trunk rotation
What is the Transverse Plan
Top and bottom half
Motion occurs around a longitudinal or vertical axis
Movement include internal rotation, external rotation for limbs. R/L rotation for the head/trunk, pronation and supination
Trunk Rotation, Throwing, Golfing, Bat Swing
What is the Frontal Plane
Front and Back halves
Motion occurs around an anterior/posterior axis
Movements include adduction, abduction, lateral flexion in spine, inversion/eversion of foot/ankle
Side Raises, Side Lunges, Side Shuffle
What is the Sagittal Plane
Right and Left halves
Motion occurs around a coronal axis
Movements include flexion and extention
Bicep Curl, Squat, Front Lunge, Walking, Stairs
Lateral
Toward outside of body, further from midline. Opposite of Medial.
Contralateral
Positions on opposite side of body, diagonal
Right foot is contralateral to left hand
Ipsilateral
Positioned on same side of body
Right foot is ipsilateral to right hand
What is “Force”
Influence applied by one object to another resulting in acceleration or deceleration of second object
Characterized by magnitude and direction
What is Length Tension Relationship
Lengths at which a muscle can produce greatest force/power
Ability of myosin to make maximal connection to actin, resulting in maximal force production
Very important, coincides with joint allignment. If joints are misaligned, they will not generate force properly or efficiently
What is the Force Velocity Curve
Ability of muscles to produce force with increasing velocity
As velocity increases (in concentric muscle), ability to produce force decreases
What is the Force Couple Relationship
Muscle grouping together to produce movement around a joint
Each muscle has different attachment sites, pulls at different angles, creating different forces on same joint
What are some Force Common Couples
Trunk Rotation (Internal/External obliques)
Shoulder abduction (Deltoid and Rotator Cuff)
Hip/Knee Extension while walking (Gluteus Maximus, Quads, Calf)
What is Torque
“Turning Effect”
Force that produces rotation around joints - the close a weight is to a joint, the less torque it creates
What is Motor Behavior
Process of body responding to internal and external stimuli, occurs when brain sends a signal to muscles to move
What is Motor Control
Study of Posture and Movements and the involved structures/mechanisms that the CNS uses to assimialte and integrate sensory info with previous experience
Responses to enivronmental stimuli
What is Muscle Synergies
Groups of muscles that are recruited by the CNS to provide movement - muscles can operate together as a fucntion al unit
Through practice, these synergies become automated
What is Proprioception
Cumulative sensory input to the CNS from mechanoreceptors that sense position and limb movements
What is Sensorymotor Integration
Gathering and interpreting information to select and perform the proper response (involved the nervous and muscular systems)
What is Motor Learning
Repeated practice of motor control which leads to a change in the ability to perform complex movements
Feedback is required
What is Feedback
The use of sensory information and sensorymotor integration ot help the kinetic chain in motor learning
What is Internal Feedback
Process by which sensory information is used by the body to reactively monitor movement and the environment - useful for positioning
What is External Feedback
Information by an external source such as a trainer, mirror, heart rate monitor to supplement internal feedback
Knowledge of Results and Knowledge of Performance
What is Knowledge of Results
Use after a movement completion to help inform client of outcome performance
Increases awareness and augments other forms of sensory feedback
What is Knowledge of Performance
Information about the quality of a movement DURING an exercise
Allows for understanding of performance errors, can aid in motivation
Example - Noticing feet positioning was different from first attempt and asking client if they felt/saw anything different
What is a Fitness Assessment
Basis for making educated decisions about exercise and acute variable selection
Ongoing gathering of information to modify and progress a program
What is Subjective Information
General and medical history, occupation, lifestyle, personal info
What is Objective Information
Measurable data
Physiologic assessmnets, body compisiton, cardiorespiratory testing, static/dynamic postural assessments, performance assessments
What is PARQ
Physical Activity Readiness Questionnaire - designed to help qualify a person for low to moderate to high activity levels
Directed toward detecting any possible cardioresp dysfunction such as CHD
What does extended periods of sitting cause?
Hips are flexed leading to tight hip flexors, may lead to postural imbalances
Can also cause the shoulders/head to fatigue, leading to rounding of shoulders and head
What can repetitive movements cause?
Pattern overload to muscle and joints, can lead to tissue trauma and kinetic chain dysfucntion
Example - painters may have shoulder sorness 2/2 tightness in the latissimus dorsi and a weak rotator cuff. This imbalance does not allow proper shoulder ROM or stabilization
What is the problem with dress shoes?
Shoes with heels puts the ankle complex in constant plantarflexion leading to tightness in gastrocnemius and soleus, causing imbalance such as overpronation at the foot and anle (flattening of the arch)
What are 4 common injuries?
Ankle Sprains - decreases neural control to gluteus medius/maximum
Knee Injury - decrease neural control to muscle that stabilize patella and kneecap, can lead to further injury
Lower Back - decreased neural control to core stabilization muscles, resulting in poor spine stabilization
Shoulder Injury - altered control of the rotator cuff muscles and shoulder joint instability
What are common chronic conditions?
CVD, CHD, CAD, CHF, HTN, High Cholesterol, Stroke, Lung/breathing conditions, obesity, DM
How do you measure estimated maximum Heart Rate
220 minus age
What are the heart training zones?
Zone One - builds aerobic base/aids in recovery
Zone Two - increases endurance, trains anaerobic threshold (AT)
Zone Three - builds high end work capacity
What is Systolic and Diastolic Blood Pressure?
Systolic - top #, pressure produced by heart as it pumps blood to body. typically 120-130
Diastolic - bottom #, minimum pressure within arteries through a full cardiac cycle. typically 80-85
What is Posture?
Alignment and function of all components of the kinetic chain at any time
Posture = the position from which all movements begins and ends
What is Structural Efficiency?
Alignment of the musculoskeletal system that allows our center of gravity to be maintened over our base of support.
Trying to overcome forces placed on the body such as gravity.
What is Functional Efficiency?
Ability of the neuromuscular system to monitor and manipulate movements during functional tasks using the least amount of energy (to cause least stress on kinetic chain)
What is Postural Equilibrium?
Maintaining a state of balance in the alignment of the kinetic chain
What is Neuromuscular Efficiency?
Ability of the nervous system to communicate effectively with mucular system.
Allows for proper joint mechanics to alleviate excess stress on joints.
What is Functional Strength
Ability of the Neuromuscular system to contract eccentrically, isometrically, and concentrically in all 3 planes of motion
What are Postural Distortion Patterns?
Predictable patterns of muscle imbalance and predictable occurences of muscle imbalance caused by altered movement patterns (compensated movements)
What is Dynamic Posture
Looking at movements are often the quickest way to gain overall impression of a clients functional status
What to look for in an Overhead Squat Assessment
Assesses dynamic flexibility
View feet, ankles, knees from front
View lumbo-pelvic-hip complex, shoulders, cervical complex from side
Look for feet turned in/out, knees in/out, LPHC learning forward or lower back archingm shoulder complex with arms falling forward
What to look for in a Single Leg Squat Assessment
Assesses ankle proprioception, core strength, and hip joint stability
View the knew from front, see if it moves in or out
What to look for in a Pushing Assessment
Look at LPHC and see if lower back arches
Look at shoulder complex and see if shoulders elevate
Look at head to see if head protrudes
What to look for in a Pulling Assessment
Look at LPHC and see if lower back arches
Look at shoulder complex and see if shoulders elevate
Look at head to see if head protrudes
(Same as Pushing)
4 Basic Performance Tests
Davies Test
Shark Test
Bench Prench
Squats
What is Flexibility?
Normal extensibility of all soft tissues that allow full ROM of a joint
What is Extensibility?
Capability to be elongated or stretched
What is Dynamic Range of Motion?
Combination of flexibility and the nervous systems ability to control this ROM
What is Neuromuscular Efficiency in terms of Flexibility?
Ability of the nervous system to properly recruit correct muscles (agonists/antagonists/synergists/stabilizers) to produce force (Concentric), reduce force (eccentric), and dynamically stabilize (isometric) the body in all 3 planes of motion
What is Dynamic Functional Flexibility?
Multiplanar soft tissue extensibility with optimal neuromuscular efficiency throughout the full ROM
What is Relative Flexibility?
Tendency of the body to seek the path of least resistance during functional movement patterns
What are muscle imbalances?
Alteration of muscle length surrounding a joint
Some muscle may be overactive (forcing) or underactive (allowing compensation to occur)
What is Altered Reciprocal Inhibition?
The concept of muscle inhibition caused by a tight agonist, inhibiting its functional antagonist
Example - A tight psoas (hip flexor) would decrease neural drive of the gluteus maximus (hip extensor)
What is Synergistic Dominance?
Inappropriate muscles take over the function of a weak or inhibitied prime mover (substitution system)
Example - Psoas is tight –> inhibition of gluteus maximus. Results in increased force output of synergist muscles involved in hip extension (hamstring, adductor magnus, erector spinae) to compensate for the weakened gluteus maximus.
What is Autogenic Inhibition?
Process where neural impulse sense tension is greater than impulses causing contraction, providing an inhibition effect to muscle spindle
Main principle used in flexibility trianing, static stretching
Holding a stretch –> muscle tension. This stimulates the GTO, which overrides muscle spindle activity in the stretched muscle, causing relaxation in the overactive muscle allowing for optimal lengthening.
Benefits of Flexibility Training
Correct Muscle Imbalances Increase Joint ROM Decrease Excessive Tension Relieve joint Stress Improve Extensibility of musculotendinous junction Maintain normal functional length of muscles Improve optimal neuromuscular efficiency Imrpove muscle function
What is Pattern Overload
Consistently repeating same motion pattern, may place abnormal stresses on the body
What is the Cumulative Injury Cycle?
Muscle Imbalance --> Tissue Trauma --> Inflammation --> Muscle Spasm --> Adhesions (knots) --> Altered Neuromuscular Control --> Muscle Imbalance
What is Davies Law?
Soft tissue models along the lines of stress with inelastic collagen matrix that forms in a random fashion (Knots)
Knots will block regular lengthening, causing relative flexibility
What is Corrective Flexibility?
Designed to improve muscle imbalanced and altered ROM
Uses autogenic inhibition principle
Includes Self Myofascial Release and Static Stretches
Appropriate for Stablization level = Phase 1
What is Active Flexibility?
Designed to Improve Extensibility and increase Neuromuscular efficiency using Reciprocal inhibition
Uses SMR, active-isolated stretching
Appropriate for Strength Level Phases 2,3,4
What is Functional Flexibility?
Integrated, multiplanar soft tissue extensibility with optimum neuromuscular ocntrol, through full ROM
Movement without compensation
Use SMR and dynamic flexibility
Appropriate for Power Level, Phase 5
What is Self Myofascial Release
Foam Rolling –> apply force to a “knot” to promote straighter alignment with muscle/fascia
Find a tender spot, hold for 20-30 seconds. Helps restore optimal function. Do before static stretches or activity, can be done during cooldown.
What is Static Stretching?
Take muscle to point of tension and hold for at least 20 seconds. Uses autogenic inhibition.
Do before/after activity. Best time = after.
What is Active-Isolated Stretching?
Using agonists and synergists to dynamically move the joint into a ROM
Creates reciprocal inhibition to stretched muscle
Suggested as a pre activity warm up, 5-10 reps, 1-2 seconds
What is Dynamic Stretching?
Active extension of a muscle using force production and momentum to move it through full ROM.
Uses Reciprocal Inhibition to improve extensibility
1 set 10 reps using 3-10 dynamic stretches
Suggested as a pre activity warm up (no postural distortions present)
Altered Reciprocal Inhibition
Muscle inhibition caused by a tight agonist, decreasing neural drive to the functional antagonist
Leads to synergistic dominance, faulty movement patterns
Stabilization Balance Training
Involves little joint motion
Improves reflexive joint stabilization contractions
Learns to contract right muscles at right time
Strength Balance Training
Example - holding dumbbell out in front of you
Requires dynamic control in mid -ange of motion
Improves neuromuscular efficiency of entire kinetic chain
Power balance Training
Develop high eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization
Reactive Training
Quick, powerful movements involving eccentric contraction followed by immediate explosive concentric contraction
Stabilization Reactive Training
Little Joint motion
Establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency
Hold 3-5 seconds
Power Level Reactive Training
Fast, explosive
Improves rate of force production, eccentric strength, reactive strength, reactive joint stablizaiton, dynamic neuromuscular efficiency, optimum force production
Resistance Development
Body increases its functional capacity to adapt to its stressor
Kinetic Chain increases its ability to efficiently recruit muscle fibers and distribute O2/blood to proper areas of body
SAID Priniciple
Specific Adaptation to Imposed Demands
“You get what you train for”
Mechanical Specificity
Refers to weight and movements placed on body
Neuromuscular Specificity
Speed of contraction and exercise selection
Example - for high levels of power in legs, you need low weight high velocity contractions done in a plyometric manner
