Ch 9 Programming Stability and Mobility Flashcards
What is the concept of dysfunctional fitness?
achieving fitness through methods that are not aligned with proper mechanics or could be detrimental to long-term health
What is the relationship between joint mobility and joint stability?
they have an inverse relationship: as mobility increases, stability decreases, and vice versa. balanced interplay between both is essential for optimal movement and injury prevention.
Explain the principle of “proximal stability promotes distal mobility”
Strong, stable proximal muscles enhance coordination, power, and control in distal movements, reducing injury risk.
Common compensations due to poor posture or joint mobility/stability include:
- Excessive lumbar lordosis (arched lower back) from weak core stability.
- Rounded shoulders and forward head posture due to tight chest muscles and weak upper back.
- Knee valgus (inward collapse) from poor hip stability.
- Foot overpronation (collapsed arch) compensating for weak ankles or hips.
- Restricted shoulder mobility leading to excessive lower back extension during overhead movements.
The kinetic chain alternates between joints favoring stability and mobility as follows, from feet to head:
- Feet – Stability
- Ankles – Mobility
- Knees – Stability
- Hips – Mobility
- Lumbar Spine (Lower Back) – Stability
- Thoracic Spine (Upper Back) – Mobility
- Scapulae (Shoulder Blades) – Stability
- Glenohumeral Joint (Shoulder) – Mobility
The length-tension relationship describes how a muscle’s ability to generate ___ depends on its ___.
force; length.
- Too short (contracted) → Overlapping fibers limit force production.
- Too long (overstretched) → Reduced overlap means fewer connections for force generation.
- Optimal length → Maximum overlap of muscle fibers allows the greatest force production.
This balance is crucial for strength, efficiency, and injury prevention.
What causes the length of a muscle to increase in cases of disuse or poor posture?
Muscle length increases due to adaptive lengthening, which occurs when a muscle is chronically stretched from disuse or poor posture.
What neural adaptations occur when muscles are underused or affected by poor posture
- Inhibited Activation – The brain reduces neural drive to underused muscles, making them weaker and slower to engage.
- Altered Motor Patterns – The body compensates by recruiting other muscles improperly, leading to dysfunctional movement.
- Decreased Proprioception – Reduced sensory feedback from the affected muscles impairs coordination and balance.
- Increased Muscle Tightness – The nervous system may tighten opposing muscles to create artificial stability, limiting mobility.
- Delayed Reflexes – Postural and stabilizing reflexes weaken, increasing the risk of falls and injury.
Describe the differences between stabilizer and mover muscles
Stabilizer muscles (e.g., core, rotator cuff) support and control movement by maintaining joint position. Work isometrically. Slow twitch fibers.
Mover muscles (e.g., quadriceps, biceps) generate force to produce movement. Work concentrically/eccentrically. Fast twitch fibers.
A deconditioned client can benefit from myofascial release (MFR) before static stretching because it helps:
- Reduce Muscle Tightness – MFR (e.g., foam rolling) relaxes overactive muscles, making stretching more effective.
- Improve Blood Flow – Increases circulation, preparing muscles for movement.
- Enhance Range of Motion – Releases adhesions in the fascia, allowing for deeper, more effective stretching.
- Reset Muscle Tone – Helps downregulate the nervous system, reducing excessive muscle guarding.
PNF (Proprioceptive Neuromuscular Facilitation)
Best for intermediate to advanced individuals. Improves flexibility through contract-relax techniques. Ideal for athletes, rehab, and increasing range of motion.
AIS (Active Isolated Stretching)
Suitable for all levels, including beginners. Uses brief, repeated holds to gradually improve flexibility while maintaining control.
Dynamic Stretching
for all fitness levels. Involves controlled, sport-specific movements to prepare muscles for activity.
Ballistic Stretching
appropriate only for advanced athletes with good mobility and control. Uses bouncing movements to push beyond normal range, but carries a higher injury risk.
The progression for strengthening weakened muscles follows a structured approach to rebuild strength, control, and function:
volume>intensity
- Assisted Isometric Holds – Holding contractions with external support (e.g., using a wall or band). Builds neural activation and muscle engagement.
- Unassisted Isometrics – Holding contractions without assistance to improve stability and endurance.
- Eccentric Control – Slow, controlled lengthening (e.g., lowering phase of a squat) to strengthen through a safe range.
- Partial Range of Motion (ROM) Exercises – Moving through a limited ROM to build strength without compensation.
The progression for strengthening of properly operating muscles is as follows:
intensity>volume
- Full Controlled ROM Exercises – Strengthening through the entire movement pattern with proper form.
- Loaded/Functional Movements – Adding resistance or integrating into functional activities for real-world strength.
Establishing proximal stability focuses primarily on what muscle groups?
- Deep Core Muscles – Transverse abdominis, multifidus, pelvic floor, and diaphragm.
- Glutes – Gluteus medius and maximus for hip stability.
- Scapular Stabilizers – Serratus anterior, lower trapezius, and rhomboids for shoulder control.
These muscles create a strong foundation for efficient movement, balance, and injury prevention in distal limbs.
What is the purpose of the deep layer of muscle tissue in the core?
Provides stability, posture control, and force transfer by:
- Stabilizing the Spine & Pelvis
- Supporting Breathing & Intra-Abdominal Pressure
- Enhancing Movement Efficiency
- Protecting Against Injury
Key muscles include the transverse abdominis, multifidus, pelvic floor, and diaphragm.
What is the purpose of the middle layer of muscle tissue in the core?
Provides dynamic stability and force transfer between the deep stabilizers and outer movement muscles. Its main functions include:
- Controlling Spinal and Pelvic Stability
- Transferring Force Between Upper and Lower Body
- Assisting with Core Bracing
- Providing a Balance Between Stability and Mobility
Key muscles include the internal obliques, lumbar erectors, and portions of the quadratus lumborum and psoas.
What is the purpose of the outer layer of muscle tissue in the core?
Responsible for movement, power, and force generation. Its main functions include:
- Producing Movement
- Generating Power
- Supporting Functional Movements
- Aiding in Postural Adjustments
Key muscles include the rectus abdominis, external obliques, latissimus dorsi, and superficial erector spinae.
The transverse abdominis (TVA) acts as the body’s natural weight belt. Its key roles include:
- Bracing the Core
- Protecting the Lower Back
- Enhancing Force Transfer
- Improving Posture and Balance
The progression for basic core activation follows a step-by-step approach to build stability and control:
- Diaphragmatic (Belly) Breathing
- Supine TVA Activation (Drawing-In Maneuver)
- Pelvic Tilts and Kegels
- Quadruped (Bird Dog) Exercises
The progression for proximal mobility of the hips and thoracic spine:
- Single joint muscle stretches of the glutes, hip flexors, hamstrings
- Stretches in the primary plane
- More complex stretches in ROM
The progression for proximal stability of the scapulothoracic and glenohumeral:
- Scapular Setting & Activation – Low-intensity exercises like scapular retractions and depressions to establish control.
- Isometric Holds – Exercises like wall angels and plank plus (scapular protraction) to build endurance.
- Closed-Chain Stability Drills – Quadruped rocking, serratus wall slides, and controlled weight shifting.
- Open-Chain Stability Movements – Band pull-aparts, YTWs, and external rotations to strengthen stabilizers.
Key differences in OKC and CKC movements
- OKC = Isolated muscle activation, less joint stability needed. Example: Leg extension, bicep curl, lat pulldown.
- CKC = Multi-joint coordination, greater stability and functional carryover. Example: Squats, push-ups, pull-ups.
