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Chapter 9: Functional Programming > Ch 9 > Flashcards

Ch 9 Flashcards

1
Q

Ability to maintain or control joint movement or position

Achieved by synergistic actions of the muscles, ligament and joint capsule and the neuromuscular system

_ must never be compromised

A

Joint stability

Joint mobility must not be compromised

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2
Q

Range of uninhibited movement around a joint or body segment

_ must never be compromised

A

Joint mobility

Joint stability must not be compromised

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3
Q

Specific movement of joint surfaces- rolling, gliding

A

Arthrokinematics

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4
Q

Movement efficiency=

A

Proximal stability promotes distal mobility

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5
Q

Lumbar spine is more _ than _

A

Stable - protecting low back from injury

Somewhat mobile - 15 degrees rotation

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6
Q

Thoracic spine is _

A

More mobile - allow for movement in upper extremities

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7
Q

Scapulothoracic is more_

A

Stable - rib cage and scapula for pushing and pulling

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8
Q

Foot stability varies during

4

A

Gait cycle -

Stability during push offs

Mobility - heel strike to accept body weight

ankle pronates and everts

foot forfeits some stability for MOBILITY to absorb impact forces

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9
Q

Glenohumeral

Scapulothoracic

Thoracic

Lumbar

Hip

Knee

Ankle

Foot

A

Mobility

Stability

Mobility

Stability

Mobility

Stability

Mobility

Stability

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10
Q

When Mobility is compromised the joint will seek to

A

Achieve desired ROM in another plane

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11
Q

Client performs birddog with hip extension and lacks flexibility in hip flexors in sagittal plane

A

Extended leg and hips externally rotate in the transverse place

Produces compensated movement pattern

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12
Q

_joints may need to compromise some stability to facilitate the level of mobility needed

Give example

A

Adjacent

Client with kyphosis attempts to extend thoracic spine an increase in lordosis occurs as a compensation for the lack of thoracic mobility

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13
Q

Lack of mobility contributed to 5

A 
Repetitive movements 
Poor posture
Side dominance 
Poor exercise technique 
Imbalanced strength training programs
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14
Q

Muscle imbalances alter 2

A

Physiological and neurological properties of muscles

Leads to dysfunctional movement

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15
Q

Inability to maintain muscle balance and neutrality at the joint

A

Movement compensations

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16
Q

Periods of inactivity when joints are held passively in shortened positions =

Example

A

Muscle shortening

Long periods of sitting without hip extension shortens hip flexors

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17
Q

Law of facilitation

A

Body achieves desired movement by path of least resistance

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18
Q

As the agonist _ the antagonist _

A

Shortens

Lengthens

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19
Q

relationship between actin and myosin (contractile proteins) and their force generating capacity

A

length-tension relationship

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20
Q

slight stretch of sarcomere beyond normal resting length, increases the spatial arrangement between the muscles contracting proteins and

A

increases force generating capacity

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21
Q

stretching the sarcomere beyond optimal length or shortening the sacromere beyond resting length =

A

decreases muscle’s force generating capacity

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22
Q

causes of muscle shortening 4

A

immobilization
passive shortening
trauma
aging

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23
Q

loss in the number of sarcomeres within the myofibril of the muscle fiber due to

A

muscle shortening

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24
Q

muscle has good force-generating capacity in shortened position, it will demonstrate:

A

reduced force generating capacity in normal resting length and lengthened positions

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25
Q

muscle can shorten in _ when held passively in shortened positions without being stretched or used through full ROM

A

2-4 weeks

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26
Q

to restore force generating capacity of a tight muscle

A

passive stretching or elongating will gradually add sarcomeres back in line to help restore the muscles normal resting length

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27
Q

lengthened muscles _ sarcomeres in series and demonstrate _force generating capacities in lengthened positions

A

add

greater

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28
Q

lengthened muscle demonstrate _force generating capacities in normal and shortened positions

A

reduced

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29
Q

to restore normal resting length to lengthened muscle

A

strengthening the muscle in normal resting position

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30
Q

protracted shoulders - exercise to restore normal resting length 2

A

perform high back rows INITIALLY with isometric contraction in a good postual position

perform rows with limited ROM

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31
Q

Muscles that provide opposing, directional, or contralateral pulls at joints to achieve efficient movement is termed

2 examples

A

Force couples

Pelvis - if one muscle is tight pelvic position is changed. Change in pelvis affects the position of the spine above and the femur below

Glenohumeral joint during arm abduction- collaborative action of rotator cuff and deltoid

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32
Q

Hypertonic muscles require _ to activate contraction

A

Smaller, weaker nerve impulse

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33
Q

Hypertonic muscles decrease the neural drive to the opposing muscle (antagonist) through

A

Reciprocal inhibition

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34
Q

Reciprocal inhibition of the opposing muscle group weakens the antagonist

Ability to generate adequate force at the joint is decreased

The body has to call on other muscles at the joint

This is called:

A

Synergistic dominance

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35
Q

Order in which to reestablish stability in the body: 5

A

Lumbar spine - core - COM center of mass

Pelvic and thoracic spine

Scapulothoracic region

Distal extremities

Static balance

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36
Q

Stabilizing muscles contain more _ muscle fibers…give example

Muscle used for joint movement and generating large forces contain _ fibers …these muscle are suited more for

A

Type 1 slow twitch …core muscle that protect spine

Type II fast twitch

Strength and power training - high intensity, low volume

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37
Q

Pre-exercise

Deconditioned client with poor flexibility and muscle imbalance 2

A

Self myofascial release

Static stretches

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38
Q

Pre-exercise

Conditioned client with good flexibility and muscle balance 2

A

Self myofascial release

Dynamic stretching

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39
Q

Pre-exercise

Performance athlete with good skill and flexibility 2

A

Dynamic stretching

Ballastic stretching

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40
Q

3 post exercise stretches

A

Myofascial release

PNF

Static stretches

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41
Q

client performs small, continuous back and forth movements on a foam roller

ares to cover

time

reduces _ in underlying muscle and improves _

A

self myofascial release

2-6 inches

30-60 seconds

tightness, ROM

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42
Q

resets the proprioceptive mechanisms of soft tissue

A

self myofascial release

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43
Q

stretch should be taken to the point of tension

4 reps

hold 15 to 60 seconds

A

static stretches

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44
Q

client performs hold-relax stretch

hold the isometric contraction for

A

PNF

6 seconds minimum

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45
Q

this type of stretching is effective for clients participating in sports that require ballistic activities

A

dynamic stretching

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46
Q

principle that states GTO inhibits a muscle spindle response

A

autogenic inhibition

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47
Q

when stretching, low grade muscle response decreases due to gradual desensitization of muscle spindle activity as the duration of the stretch progresses

A

stress-relaxation response

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48
Q

lengthening that occurs when a stretch force is applied

A

creep

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49
Q

2 reasons why ROM increases after acute static stretching

A

reduction in stress -relaxation response and creep

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50
Q

muscle spindle reestablishes stretch threshold again _% of recovery within the first _

A

70%

5 seconds

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51
Q

the principle stating;

activation of muscle on one side of the joint coincides with neural inhibition of the opposing muscle on the other side of the joint

6-15 seconds

A

reciprocal inhibition

52
Q

holding a hamstring stretch for 7-10 seconds, will inhibit the muscle and allow greater stretching is an example of

A

autogenic inhibition

53
Q

firing the glutes for 6-15 seconds, reciprocally inhibits the hip flexors temporarily thereby allowing the hip flexors to be stretched is an example of

A

reciprocal inhibition

54
Q

acute injuries, chronic poor posture, and repetitive stress injuries can damage _which can in turn cause :

A

fascia

pain, restricted ROM and shortening of the muscle

55
Q

applying pressure through _ to the tight muscle can bring about _ and inhibit muscle tension

A

myofascial release

autogenic inhibition

56
Q

a series of low grade isometric contractions great then 50% MVC

2-4 reps

10 seconds

will accomplish what?

A

strengthen muscles to improve posture

57
Q

goal with postural muscles is to condition them with:

A

volume as opposed to intensity

58
Q

stabilizing the entire kinetic chain should emphasize

A

muscle isolation using supportive surfaces

floor, wall, chair backrest

59
Q

to strenghten posterior deltoids and rhomboids (protracted shoulders)

A

perform reverse flys in a supine position

isometrically pressing backs of arms to the floor

60
Q

dynamic strengthening for exercises do not involve _ but rather _ training to condition type I fibers

A

heavy loads

volume training

61
Q

strengthening weakened muscles:

step 1

step 2

A

2 to 4 reps of isometric contractions 5-10 seconds

dynamic ROM exercises, 1 to 2 sets of 12-15 reps

62
Q

small muscles rich in sensory nerve endings that provide continuous feedback to the brain regarding loading and the position of the spine

A

deep, most inner layer of core

63
Q

muscles that make up the “core” 6

A 
quadratis lumborum
transverse abdominis
multifidi
internal obliques
diaphragm
pelvic floor
64
Q

set of muscles and fascia that allow joints to stiffen in anticipation of loading and movement

provide a solid foundation from which the body can operate

A

middle layer “core” muscles

65
Q

muscles of the outer layer of the core that produce gross movement and forces within the trunk 5

A 
rectus abdominis
erector spinae
obliques - internal and external
iliopsoas 
latissimus dorsi
66
Q

key muscle that works reflexively with the neural system

produces a “hoop” tension similarly to tightening a belt

A

transverse abdominis (TVA)

67
Q

delayed activation of the TVA can result in: 2

A

inadequately stabilizing the lumbar spine during movement

increases potential for injury

68
Q

% of population affected by low back pain

A

80%

69
Q

drawing the TVA in is referred to as : 3

A

hollowing

centering

drawing-in

70
Q

co-contraction of core and abdominal muscles to create a wider base of support

this should be introduced

A

bracing

after centering is mastered

71
Q

stage 1 core function emphasizes

what stage of the ACE IFT model is this encompassed in

A

core activation exercises and isolated stabilization under minimal spinal loading

phase 1 - stability and mobility

72
Q

stage 2 static balance emphasizes

what stage of the ACE IFT model is this encompassed in

A

seated and standing stabilization over a fixed base of support

phase 1 stability and mobility

73
Q

stage 3 dynamic balance emphasizes

what stage of the ACE IFT model is this encompassed in

A

whole-body stabilization over a dynamic base of support

phase 2 movement training

74
Q

movement in the low-back, rib cage or pelvis during the centering/drawing in exercise indicates

A

inability to activate the TVA in an isolated manner

75
Q

core activation progression 4

A

pelvic floor contractions - kegel / sets 1-2

TVA contractions - draw belly toward spine / sets 1-2

combination of both contractions / sets 1-2

contractions with normal breathing / sets 1-2, progress to 3-4

76
Q

exercise to reestablish core control with minimal loading on the spine during hip and shoulder movments

A

quadruped drawing in-in with extremity movement

77
Q

core stabilization progression 3

A

raise one arm off the floor and perform sequence of controlled shoulder movements

raise on knee and perform sequence of controlled hip movements

raise contralateral limbs and perform sequence of movements

78
Q

2 joints that are prone to poor mobility

A

hips and thoracic spine

79
Q

muscle that crosses 1 joint

example

A

monoarticulate

soleus

80
Q

muscle that crosses 2 joints

A

biarticulate

hamstrings

81
Q

when stretching a biarticulate muscle:

A

joint movement must be controlled at both ends of the muscle to avoid compromised stability to the adjacent joint

82
Q

flexibility exercises should lengthen the muscle in

A

all 3 planes

  • **focus on primary plane of movement FIRST
    ex: hip flexors should be stretched in the sagittal plane first
83
Q

exercise to improve extension within the lumbar extension muscles

A

cat-camel exercise

2-4 reps

84
Q

exercise to improve hip mobility in the sagittal plane

A

pelvic tilts

1-2 sets

85
Q

exercise to improve hip mobility in the sagittal plane without compromising lumbar stability during lower extremity movement 2

A

supine bent knee marches

modified dead bug with reverse bent knee marches

1-2 sets

86
Q

exercise to improve mobility in the hip flexors in the sagittal plane without compromising lumbar stability

A

lying hip flexor stretch

87
Q

exercise to improve mobility in the hip flexors in all 3 planes without compromising lumbar stability

A

half kneeling triplanar stretch

88
Q

exercise to improve mobility in the hamstrings without compromising lumbar stability

A

lying hamstring stretch

89
Q

to improve mobility and stability and core stability by activating the gluteal groups

A

shoulder bridge

glute bridge

90
Q

to improve hip mobility in the transverse plane

A

supine 90-90 rotator stretch

91
Q

to promote thoracic extension 2

A

spinal extensions and spinal twist

92
Q

to promote hip and thoracic mobility while simultaneously maintaining lumbar stability

A

rocking quadrupeds

93
Q

during shoulder ABDUCTION:

  1. what muscle initiates abduction for first 15 degrees, and after the _ muscle takes over as agonist
  2. muscle that compress the head of the humerus into the glenoid fossa
A
  1. supraspinatus, deltoid

2. subscapularis, infraspinatus and teres minor

94
Q

during pushing and pulling movements what 3 muscle co-contract to move the scapulae WHILE help it maintain proximity to the rib cage

A

serratus anterior

lower trapezius

rhomboids

95
Q

When the thoracic spine lacks appropriate mobility 2 things happen

A

Compensation stability within the scapulothoracic region

Mobility in the glenohumeral joint is affected

96
Q

Stretch the inferior shoulders capsule of the shoulder by

A

Overhead triceps stretch

97
Q

Stretch the posterior shoulder capsule by

A

Bringing arm across the front of the body

98
Q

Stretch the anterior shoulder capsule by

A

Using a pectoralis stretch

99
Q

Stretch the superior capsule

A

Placing rolled up towel 2 inches above elbow against the trunk

100
Q

During open chain exercise the serratus anterior key role is

A

Control movement of the scapula against the rib cage

101
Q

During closed chain exercise the key role of the serratus anterior is to move the

A

The Thorax toward a more fixed, stable scapulae

102
Q

Pronation causes shortened soleus and gastrocnemius

Client will need to improve _ mobility and _ to promote stability within the foot

A

Ankle mobility

Calf flexibility

103
Q

Foundational element of all programming

A

Balance

104
Q

the degree of allowable sway away from the line of gravity that can be tolerated without a need to change the base of support

A

LOS - limits of stability

105
Q

2 dimensional distance between and beneath the body’s points of contact with the floor

A

BOS - base of support

106
Q

training progression for static balance 5

A

narrow BOS
raise COG - raise arms overhead
shift LOG - raise arms unilaterally, lean or rotate trunk
sensory alteration - shift focal point with finger
sensory removal - closing eyes

107
Q

conscious contraction - contraction of both layers of core muscles for short periods of time during external loading

A

bracing

108
Q

stance position progressions 6

A 
narrow 
hip width
split 
staggered
tandem
single-leg
109
Q

before learning single leg movements clients must be able to effectively control

A

hip adduction - to control lateral shift during gait

110
Q

progression of DYNAMIC movement patterns over a static base of support 3

A

upper extremity movements

lower extremity movements

upper and lower extremity movements

111
Q

a client with excessive foot pronation may have weakened _ muscle

A

gluteus maximus

112
Q

when walking, _ activity decelerates internal rotation of tibia and femur

A

gluteal activity

113
Q

glute vs quad dominance crucial to women due to: 4

A

larger Q-angle
increased joint laxity (weakness due to hormones)
smaller ligaments
weaker muscles

114
Q

excessive hip adduction that increases the Q-angle places stress on the

weakness in 2 muscles that can lead to excessive hip adduction

A

ACL and MCL

glutes and quadratus lumborum - lifts the hip

115
Q

key limiting factor to proper squat technique

normal degree of ankle flexion

A

lack of ankle mobility

15-20 degrees

116
Q

normal range of degree of hip flexion

amount of flexion required during squat

A

100-135 degrees

95 degrees

117
Q

2-degree in lumbar extension during squat can can increase compressive forces on the vetebral discs by _ %

A

16% over a neutral spine

118
Q

during the upward phase of the lunge these muscle propel the body upward 3

A

gluteus maximus

hamstrings

leading leg adductor group

119
Q

the _ muscle should be engaged during the lowering phase of the overhead press to provide anterior containment to stabilize the shoulder

A

latissimus dorsi

120
Q

to “pack” the scapula means to

A

retract and depress scaplula

121
Q

exercise that involves pulling action DOWN ACROSS the front of the body, followed by a pushing action as the arms move away from the body

A

wood chops

122
Q

exercise that involves pulling action to initiate the movement UP ACROSS the front of the body

*requires greater intensity

A

hay baler

123
Q

the need for thoracic mobility is greater _ movement than with _ movements

A

rotational

pushing and pulling

124
Q

Next appropriate progression after glute bridges

A

Single leg glute bridge with opposite knee to chest

Keeps body on stable surface

Places more emphasis on glutes

125
Q

Progression of wood chop

A

Kneeling short arms
Kneeling long arms

Standing short arms
Standing long arms

Chapter 9: Functional Programming (1 decks)

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