Ch. 10 Muscular Training Assessments Flashcards
What muscles are shortened (hypertonic) in lordosis posture?
hip flexors, lumbar extensors
What muscles are shortened in kyphosis posture?
chest, shoulders, lats, neck extensors
What muscles are shortened in flat back posture?
a) rectus abdominis, hip flexors
b) rectus abdominis, upper back extensors, neck extensors, ankle plantar flexors
c) hamstrings, upper back extensors
rectus abdominis, upper back extensors, neck extensors, ankle plantar flexors
What muscles are shortened in sway back posture?
a) hamstrings, posterior obliques, lumbar extensors, neck extensors
b) hamstrings, iliacus, psoas major
c) rectus femoris, neck flexors
hamstrings, posterior obliques, lumbar extensors, neck extensors
What are some key deviations of the spine/shoulders?
shoulders not level
asymmetry
protraction
winging
An anterior tilt occurs in individuals with tight ____ and lengthened _____
hip flexors, extensors
An anterior pelvic tilt will increase ____ in the spine
lordosis
If it is observed that a clients shoulders are not level, it might indicate tightness in the
upper traps, levator scapulae and rhomboids
If a personal trainer notices a medially rotated humerus it might indicate
tightness in the pec major, lats and subscapularis muscles
What muscles do you expect are tight in client with a forward head position
cervical extensors, upper trapezius, levator scapulae
The Thomas test is used to assess
hip flexor length
What might cause a hip adduction postural deviation?
Limb length discrepancy or sleeping on one side
What muscles might be tight in an individual with an anterior pelvic tilt?
hip flexors
What muscles might be tight in an individual with a posterior pelvic tilt?
Rectus abdominis/hamstrings
If an individual presents with kyphosis and a depressed chest which muscles might be tight?
Shoulder adductors, chest (pecs minor) rectus abdominis, internal obliques
The passive straight leg raise stretch tests
hamstring length
What muscles are lengthened (inhibited) in lordosis posture?
hip extensors, external obliques
What muscles are lengthened (inhibited) in kyphosis posture?
upper back extensors, scapular stabilizers, neck flexors
What muscles are lengthened in flat back posture?
a) iliacus/psoas major, internal obliques, lumbar extensors, neck flexors
b) iliacus/psoas major, external obliques, neck extensors
c) hamstrings, external obliques
iliacus/psoas major, internal obliques, lumbar extensors, neck flexors
What muscles are lengthened in sway back posture?
iliac/psoas major, rectus femoris, external oblique, upper back extensors, neck flexors
What is lordosis posture?
An increased anterior lumbar curve and anterior tilt of the pelvis.
What is kyphosis posture?
An increased posterior thoracic curve with rounded shoulders and depressed chest.
What is flat back posture?
A decreased anterior lumbar curve with posterior pelvis tilt.
What is sway back posture?
A decreased anterior lumbar curve and increased posterior thoracic curve
Muscular Power takes what two performance factors into account?
Force and velocity
Clients working out in hot weather should drink
7-10 oz every 10-20 minutes
Intensity of linear drills increases in the following progression:
jumping in place single linear jumps multiple linear jumps multidirectional jumps hops and bounds depth jumps
Undulating periodization models
Provide different training protocols each 2-4 week microcycle
What are the levels of plyometric contacts
beginner - 80-100
intermediate - 100-120
advanced - 120- 140
