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Strength & Conditioning > BIOMECHANICS > Flashcards

BIOMECHANICS Flashcards

1
Q

_____________

Refers to the pushing/compression or pulling/tension that one object exerts on another combined with force vectors

A

FORCE APPLICATION

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2
Q

When the sum of these factors equal zero a _________ position is attained, the body can counter forces to a sum close to zero, __________ positions can be controlled.

A

STATIC & DYNAMIC

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3
Q

____________

Contact force that opposes the motion of 2 bodies in opposite direction .

A

FRICTION

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4
Q

_____________
The arrangement of body segments to optimize stability and balance, which can protect the body against injury when engaged in a particular sport.

A

SEGMENTAL ALIGNMENT

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5
Q

The lower the center of gravity - _______________________.
*when 2 bodies collide, the lower the body’s center of mass upon impact, the more significant it potential to upset the position of the opposite force.

A

THE GREATER THE STABILITY

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6
Q

The greater the base of support in the direction of the line of pull, ____________________________.

A

THE GREATER THE STABILITY

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7
Q

The line of gravity should intersect the base of support in the direction of the force and cause motion to allow for the __________________________within the area of the base.

A

GREATEST RANGE OF MOTION

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8
Q

The greater the mass of the body- ___________________.

A

The greater the stability

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9
Q

The closer the center of mass is to the center of the base- _______________________________.

A

THE GREATER THE STABILITY

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10
Q

The greater the friction between the object base and contact surface,__________________________

A

GREATER THE STABILITY

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11
Q

A body in motion with visual force is more ________ than on focused on disturbing stimuli.

A

STABLE

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12
Q

The healthier one’s physical and emotional state, _____________________.

A

THE MORE STABLE ONE BECOMES

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13
Q

____________________

Physical behavior that is the result of mental processes.

A

PSYCHMOTOR

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14
Q

The integrity of the tissue and the degree of _______________ focus determines the outcomes. Athletes who “don’t have their head in the game” are often cited for emotional distracters.

A

PSYCHMOTOR

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15
Q

What are the four Integrated model of function ?

A

FORM CLOSURE
MOTOR CONTROL
EMOTION
FORCE CLOSURE

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16
Q

___________________

Or functional, the ability of the body to efficiently manage environments and conditions without undue resistance

A

FUNCTION

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17
Q

_________________
Describes the structural aspects of the body and the specific architecture of articulating segments, primarily hard structures such as bones.
*via contact support between articulating surfaces.
-In some cases it is significant as the segments fit together like a puzzle, providing a high degree of support.
-In other cases, it is limited by the connecting surface area.

A

FORM CLOSURE

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18
Q

________________
Comes from the support of soft tissues that help maintain a intact position between two bones at a joint.
-this comes from the support of soft tissue that help maintain the contact position..

A

FORCE CLOSURE

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19
Q

What is the foundational components of stability /

A

-Motor control (neuromuscular coordination)
-Force Closure (Muscular Stiffness & appropriate contraction)
_Form Closure (Joint anatomy, alignment & Mobility)

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20
Q

When _________ and ___________ muscles lose their functional relationship, or tissue shorten, the internal environment experiences added stress, and these musculoskeletal changes will overtime, offset the skeletal position.

A

AGONIST & ANTAGONIST

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21
Q

When joints are misaligned, the support of _______________ is reduced, placing increasing demands on soft tissues for force closure to maintain the same level of ability.

A

FORM CLOSURE

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22
Q

____________
Associated with a joint angle during a lift in which the resistance is harder to move due to inefficiency in stability; usually occurring as a transitional position between working joints.

A

STICKING POINTS

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23
Q

_______________

A property of tissue that denotes a tendency to lengthen and return to its original shape after it has been stretched.

A

ELASTIC

24
Q

_______________
Prime mover, global muscle whose contractile force may concentrically accelerate or eccentrically decelerate a joint movement

A

AGONIST

25
Q

_________________

Role of a muscle functioning to oppose the action of the prime mover, often serving as a decelerator

A

ANTAGONIST

26
Q

____________

Muscle force produced beyond the resistive force, acts to decrease a joint angle.

A

CONCENTRIC CONTRACTION

27
Q

__________________

Muscle tension is produced beyond the resistive force; acts to decrease a joint angle.

A

ECCENTRIC CONTRACTION

28
Q

_________________

Muscle tension is produced with no change in associated joint angle.

A

ISOMETRIC CONTRACTION

29
Q

______________
Musculature essential for localized joint stability and neutral joint position; the muscles are often smaller and internally located and do not produce movement.

A

LOCAL SYSTEMS

30
Q

_________________
Musculature responsible for regional stability and motion that tends to function in a phasic manner (works cooperatively with other muscles)

A

GLOBAL SYSTEMS

31
Q

__________________

A motion in which all body pats are involved in the same movements vector, often refer to joint sliding

A

TRANSLATION

32
Q

Equilibrium is influenced by which of the following:

a. The width of the base of support✗
b. Height of the center of mass relative to the base of support
c. Alignment of the center of mass relative to the base of support
d. All of the above

A

All of the Above

33
Q

Which of the following statements related to stability is incorrect?

a. The lower the center of gravity, the greater the stability
b. The greater the mass of the body, the greater the stability
c. The greater the friction between the object base and contact surface, the greater the stability
d. The further force sums acting on an object are from zero, the more stable the object

A

The further force sums acting on an object are from zero, the more stable the object.

34
Q

Out of the following selections, which joint has the most limited form closure due to lack of contact among the articulating bones?

a. The hip joint
b. The knee joint
c. The shoulder joint
d. The elbow joint

A

The Shoulder Joint

35
Q
  1. Emphasis on proper ____________ contraction will help ensure that the pelvis does not rotate posteriorly during heavily-loaded squats or deadlifts.
    a. Pelvic floor
    b. Rectus abdominis
    c. Low back
    d. Gluteus maximus
A

Pelvic Floor

36
Q
  1. Which of the following sling systems is involved in forward locomotion and incorporates cooperative action from the obliques, anterior abdominal fascia and hip adductors?
    a. Posterior oblique sling system
    b. Deep longitudinal sling system
    c. Anterior oblique sling system
    d. Lateral sling system
A

Anterior oblique sling system

37
Q

Which of the following sling systems is integral to stabilizing the pelvis during stair climbing?

a. Posterior oblique sling system
b. Deep longitudinal sling system
c. Anterior oblique sling system
d. Lateral sling system

A

Lateral sling System

38
Q
  1. Which of the following is not a common cause of postural distortion?
    a. Repetitive action common to a given activity or sport
    b. Injury-related movement compensations
    c. Poorly-devised weight training programs
    d. Performing a large quantity of presses during a given training session
A

Performing a large quantity of presses during a given training session.

39
Q
  1. True or False? Weakness in the gluteal musculature with imbalances in the knee extensors may lead to the propensity for internal rotation of the knees (knees in).
    a. True
    b. False
A

True

40
Q

Which of the following dramatically increases an athlete’s risk for plantar fasciitis?

a. Low back tightness
b. Pronated feet
c. Hamstring tightness
d. Overactive hip flexors

A

PRONATED feet

41
Q

True or False? The skeleton is the foundational system for function.

a. True
b. False

A

True

42
Q

Which type of muscle functions to decelerate ballistic contractions?

a. Agonists
b. Neutralizers
c. Antagonists
d. Local stabilizer

A

Antagonists

43
Q

Which of the following serve to control neutral joint positions?

a. Global stabilizers
b. Local stabilizers
c. Global neutralizers
d. Local mobilizers

A

B - Local stabilizers are essential for joint stability and the maintenance of neutral joint positions. They are often smaller, internally located and do not produce joint movement themselves. Global stabilizers on the other hand function to control the inner and outer range of motion for a given movement and tend to contract eccentrically for low-load deceleration and rotational control. Mobilizers and neutralizers do not serve to increase local muscle stiffness or neutral joint positioning.

44
Q

Improper activation or poor endurance within which of the following muscles will often result in posterior rotation of the pelvis and place the spine in a compromised position during loaded squat exercises?

a. Thoracolumbar fascia
b. Pelvic floor
c. Iliopsoas
d. Gluteus medius

A

B - The pelvic floor aids to stabilize the spine by capturing force within the inner unit. When it is weak or lacks adequate endurance, the rectus abdominals take over its stabilizing role and rotate the pelvis during loaded conditions. Emphasis on proper contraction of the pelvic floor during squats can greatly improve inner unit activation and therefore optimize spinal and pelvic stability/positioning.

45
Q

An athlete with lower-cross syndrome will likely experience motor unit inhibition during which of the following actions?

a. Hip flexion
b. Hip extension
c. Knee extension
d. Plantar flexion

A

B - An athlete with lower-cross syndrome will experience (reciprocal) inhibition during actions that involve glute-driven hip extension such as squats. Lower-cross syndrome presents as visible lumbar lordosis (excessive) and chronic anterior tilting of the pelvis. The calves, hip adductors, erector spinae and hip flexors are commonly overactive while the gluteals, hamstrings, abdominals, and spinal stabilizers are commonly underactive. Lower-cross syndrome often results in hamstring strains, groin strains and lower back pain.

46
Q

What is the most likely problem if the knees move inward during landing activities?

a. Weakness in the gluteals
b. Excessive strength in the hip abductors
c. Weakness in the hip flexors
d. Excessive strength in the hip adductors

A

A - If an athlete has notable weakness in their gluteals, specifically their gluteus maximus and gluteus medius (hip abductor), the femurs may cave inward during landing activities. If the hip extensors abductors do not activate appropriately for eccentric control, the hips can move in the opposite direction – namely through adduction. This creates the inward knee positioning upon landing, which greatly increases the risk for knee injuries; especially among those athletes with larger Q angles (females).

47
Q
  1. The most common error during programs aimed at improving kinetic chain function is:

a. Excessive emphasis on technique
b. Insufficient loading
c. Excessive use of unilateral exercises
d. Limited use of closed-chain activities

A

B - Functional training does not necessarily warrant lighter loading. Functional activities must still prepare the body for traditional compound and Olympic lifting and should be loaded to form. The most common error during training aimed at improving kinetic chain function is the use of light loads. The strength coach should understand that once proper technique has been mastered, functional exercises can be loaded for higher-intensity efforts in the same manner as traditional resistance training activities as long as the emphasis remains on quality movements.

48
Q
  1. Closed kinetic circuits are used to:

a. Increase stability for loading
b. Increase range of motion
c. Decrease reciprocal inhibition
d. Decrease movement velocity

A

A - Closed kinetic-circuit exercises include those where both limbs must manage a single load such as a barbell press. This reduces the individual stability requirements of the lift at each respective joint because the limbs work together. This increases the potential for loading when compared to using an open kinetic-circuit - or a separate load for each limb (dumbbells). This is easily understood when one considers the difference in loading potential between exercises such as a bench press and dumbbell chest press, or military press and standing dumbbell overhead press. Closed kinetic circuits will potentially reduce the range of motion.

49
Q

Which limiting factor would dictate the quantity of repetitions used for a set of dumbbell step-ups to unilateral overhead press?

a. Quadriceps fatigue
b. Shoulder fatigue
c. Trunk stabilizer fatigue
d. Triceps fatigue

A

C - During a unilaterally-loaded combination exercise that incorporates use of the lower and upper body across the trunk, the prime or assistive movers will most likely not be the limiting factor for dictating the quantity of repetitions performed. Rather, the trunk stabilizers will be challenged during each aspect of the lift, and serve double-time due to the unilateral loading that forces the movement to be repeated with both sides of the body. This would make trunk stabilizer fatigue the limiting factor for setting a repetition range for an exercise such as dumbbell step-ups to unilateral overhead press. Stabilizer fatigue leads to faulty movement so exercises should be programmed based on the duration the stabilizers are stressed.

50
Q

Which of the following is a potential consequence of myofascial deformation?

a. Increased muscle relaxation
b. Increased stretch shortening responses in a given muscle
c. Lack of coordinated activation
d. Lack of blood flow due to restriction

A

C - Myofascial deformation is associated with pain, motor dysfunction, disordered movement, restricted ROM, and unbalanced muscle activation. A coach should use dynamic/static stretches, foam roll techniques, and acupressure for trigger points to help remedy the issue. Of the selections provided, only a lack of coordinated activation would be a consequence of myofascial deformation.

51
Q
  1. ______________________ involve applying force to a distally-fixed position and require the body to stabilize segments so that the transfer and acceleration of force can be facilitated to accomplish the task.

a. Closed kinetic chain exercises
b. Open kinetic chain exercises
c. Machine-based exercises
d. Physioball exercises

A

A - Closed kinetic chain exercises involve applying force to a distally-fixed position and require the body to stabilize segments so that the transfer and acceleration of force can be properly facilitated to accomplish the task. During open kinetic chain exercises the resistance is moved around a distally-fixed body position which is usually well stabilized, consequently reducing stability and activation requirements.

52
Q

Which of the following would be the most useful corrective exercise for an athlete with tight hamstrings?

a. Step-ups
b. Front squat
c. Split-stance goodmorning
d. Buddy (Nordic) hamstrings

A

C - The split-stance goodmornings would be a highly-effective corrective exercise for an athlete with hamstring tightness. A standard goodmorning in itself places a significant stretch upon the hip extensors (upper hamstrings) as the participant descends during the eccentric phase; often forcing an increase in knee and hip flexion. The split stance variation would provide an even greater stretching response as the lead leg starts in a greater degree of hip flexion with added pelvic stability. This exercise must be performed under control and with proper form to elicit an optimal response.

53
Q

Lateral band squats would be useful for an athlete who struggles with which of the following movement compensations during the back squat?

a. Posterior pelvic tilting
b. Overactive adductors
c. Anterior tibial translation
d. Excessive forward leaning

A

B - Lateral band squats would be useful for an athlete with overactive and/or tight hip adductors. The athlete will be forced to abduct the hips under load which presents lateral resistance. This will increase hip abductor activation, which will help reciprocally inhibit the overactive hip adductors.

54
Q
  1. Which of the following would be an effective corrective exercise for an athlete with tight calves?
    a. Goodmorning
    b. Bench hip extension
    c. Single-leg opposite reach
    d. Seated plantar flexion
A

C - Single-leg opposite reaches would be the best corrective activity out of the options provided for an athlete with tight calves. The unilateral anchoring combined with the reaching action creates an elongated kinetic chain which places a notable stretch upon the entire lower limb (posterior chain), including the calf musculature. This stretch upon the calves would be greater than provided during the bilateral movements because some of the force is absorbed within the upper body due to the axial loading, and the kinetic chain is not as elongated (shorter lever arm).

55
Q

Resisted overhead Y-reaches are commonly used to:

a. Increase anterior trunk stability
b. Increase ROM in the scapular plane
c. Increase activation in the mid-lower trapezius
d. Increase ROM in the external rotators

A

C - Resisted overhead Y-reaches are commonly used to improve activation in the middle and lower trapezius. The overhead pull performed with fully extended arms in the “Y position” will force the middle and lower trapezius to activate to maintain proper positioning of the scapula against the ribcage. Many athletes suffer from overactive cervical flexors with weakness and laxity in the middle and lower fibers. This reduces shoulder complex efficiency and force transfer through the upper body as well as increases the risk for a number of injuries and postural distortions (upper-cross syndrome, rotator cuff dysfunction).

56
Q

An athlete’s plank with T-reach can be used to:

a. Stretch the anterior deltoid and activate the posterior deltoid
b. Strengthen the serratus anterior and pectoralis minor
c. Activate central and peripheral stabilizers while stretching the chest
d. Activate the posterior chain while training the scapular plane

A

C - An athlete’s plank with T-reach is a challenging activity which can serve a number of functions, including improved central-peripheral stability and ROM in the pectorals and internal rotators of the shoulder. Any plank activity with dynamic reaching will challenge the coordinated activity of central and peripheral stabilizers to maintain proper form and pelvic/spinal alignment, while the T-reach pattern will specifically stretch the chest.

57
Q
  1. An athlete using too much weight during the power clean may perform any of the following compensatory actions during the receive component, except:

a. Increased trunk extension
b. Posterior pelvic tilting
c. Excessive hip abduction
d. Scapular protraction with low elbows

A

A - An athlete attempting to power clean excessive weight may perform any of the compensatory actions listed except for increased trunk extension. Additional trunk extension would usually occur among athletes who have not mastered proper technique and are pulling horizontally instead of in a vertical fashion.

Strength & Conditioning (16 decks)

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