Chapter 10 Flashcards
Static Balance: Unipedal test
45 seconds of standing on one foot
dynamic balance: y test
Anterior reach (forward)
posteromedial reach (Back and to the side)
posterolateral reach (back and crossover)
move leg in a y pattern
Thomas test
To see hip flexor length
Mcgill’s Torso muscular endurance test:
a timed test involving a static, isometric contraction of anterior muscles, stabilizing the spine until the individual exhibits fatigue and can no longer hold the assumed position (50 to 60 degrees)
regression of the push-up
going to your knees/modified
valsalva maneuver
pooping muscle, good for low back unless you have high bp
rep table: 5 reps
87% of your 1 RM
Rep table: 12 reps
67% of your 1 RM
Shoulder flexion
160 degrees
shoulder extension
60 to 70 degrees
shoulder flexion and extension , knee extension and flexion: Ratio
2:3
SOAP: Subjective
observation that include the clients own status report, a description of symptoms, challenges with the program, and progress made
SOAP: objective
Measurements taken, exercise and nutrition log info
SOAP: Assessment
Summary of clients current status based on the subjective and objective
SOAP: Plan
a description of next steps based on the assessment
RICE
Rest
Ice
Compression
Elevation
Proprioceptive neuromuscular facilitation
Stretching technique to improve elasticity (ex: 10 sec pre-stretch, then push against a force
Pregnant women stretching
stretch to the point of feeling tightness or discomfort, hold static stretch 10-30 secs
Foam roll for how long
30 to 60 secs
plyometric progressions
linear, lateral, backpedal, rotational, crossover
beginner volume for plyometrics
80 to 100 contacts
advanced plyometrics
140 contacts
Running mechanics: triple flexion
leg is flexed, knee flexed, ankle flexed
Periodization: Macro cycle
Big picture ex: 4 year period
Periodization: Mezzo cycle
Monthly (Mez=month)
Periodization: Micro cycle
week to week
Periodization: undulating
change load/exercise per workout
