Chapter 3 Foundations of the Model

Question 1

What Are the 7 Pillars of movement.

Answer 1

1. Movement Quality
2. Movement Quantity
3. Movement Standardization
4. Movement Progression
5. Movement Strategy
6. Muscular Orientation
7. Muscular Action

Question 2

movement quality is divided into three sections:

Answer 2

1.Pattern 2.Stance 3.Plane

Question 3

Movement quantity is likewise divided into three sections:

Answer 3

1.Load 2.Velocity 3.Duration

Question 4

What Patterns are there for the Movement quality pillar? 13

Answer 4

1. Breathing
2. Core, Pelvic Focus
3. Core, Thorax Focus
4. Locomotion
5. Change of Direction
6. Throwing
7. Triple Extension
8. Hip Dominant
9. Knee Dominant
10. Horizontal Push 11. Horizontal Pull
11. Vertical Push
12. Vertical Pull

Question 5

What Stances do we have in the pillar Movement quality?

Answer 5

1.Bilateral Symmetrical 2.Asymmetrical Front/Back 3.Asymmetrical Lateral

Question 6

What are the planes of motion?

Answer 6

When attempting to train the sagittal plane, the affected muscles should be flexors and exten- sors. When targeting the frontal plane, subjects should feel adductors and abductors, and, when going after the transverse plane, rotator mus- cles should be doing the work.

Question 7

Movement quantity is Divided into?

Answer 7

LOAD:
High: 80-100% 1RM
Mod: 60-80% 1RM
Low: Below 60% 1RM

VELOCITY
High: Greater than 1.0 m/s
Mod: 0.5 – 1.0 m/s
Low: Below 0.5 m/s

DURATION
High: Greater than 120 sec Mod: 15 to 120 sec
Low: Below 15 seconds

Question 8

What are Governs the Movement standadization of pillar 3?

Answer 8

The Zero Sum Phenomenon and Centerin

1) Sagittal centering
2) Frontal Centering
3) Transversal Centering

Question 9

A key premise that will govern motor competencies with biomechanics is the zero sum phenomenon. When viewing the skeleton in the sagittal plane on the posterior side what would be See?

Answer 9

we see alternating lordotic and kyphotic curves. The occiput bows out in a kyphotic curve, the cervical spine is lordotic, the thoracic spine is kyphotic, the lumbar spine is lordotic, the sa- crum and glutes are kyphotic, the glute/ham tie-in is lordotic, the hamstrings are kyphotic, the popliteal space is lordotic, the calves are kyphotic, the Achilles is lordotic, the calcaneus is kyphotic, the arch of the foot is lordotic, the ball of the foot is kyphotic, the proximal toe is lordotic, and the distal toe is kyphotic. From an anterior/posterior perspective, this allows for
the center of mass to reside somewhere in the middle, which is a concept that I will refer to as “sagittal centering”.

Question 10

How to See if someone is Sagittal Center?

Answer 10

When examining someone from this profile view, what you are looking for is the middle of the skull to be posi- tioned directly over and in line with the middle of the pelvic floor. If you the skull projected out in front of their pelvic floor, or the direction of the middle of the skull is aimed in a direction other than the pelvic floor, the subject has lost sag- ittal centering.

Question 11

How does a Frontal centering look?

Answer 11

1) Frontal centering involves lateralizing the center of mass of the axial skeleton
so that it is held over one of your feet at a time. When evaluating frontal plane capabilities, there is left centering and right centering to consider

2) When viewing the skeleton from a frontal plane perspective, we need to see alternation of elevation and depression at the three major segments of the skeleton

3) right hip
is elevated compared to his left. Moving to the next major skeletal segment, we see that his left rib cage is elevated compared to his right.
If we move to the final major segment of the skeleton, we see that the right side of the neck is elevated compared to the left.

Question 12

motor competencies of the Sagittal plane:

Answer 12

Axial skeleton is centered from a profile view
•Skull is over middle of pelvic floor
•Pelvis is under the middle of the thorax
•Athlete is capable of retracting the
ribcage without the skull going forward
of pelvis
•Athlete is capable of retracting the
ribcage without the pelvis tipping into anterior tilt or migrating backwards of cranium

Question 13

motor competencies of the frontal plane:

Answer 13

•Axial skeleton is capable of centering over each foot
•Pelvis on stance foot side ascends
•Ribcage on stance foot side descends
•Pelvis opposite stance foot side
descends
•Ribcage opposite stance foot side
ascends
•Stance side foot supinates
Foot opposite stance side pronates

Question 14

motor competencies of the transverse plane:

Answer 14

• Axial skeleton retains frontal and sagittal centering
• Neck, thorax, and pelvis can rotate both left and right
• Neck is capable or rotating in any direction as thorax and pelvis rotate in any direction
• Thorax can rotate left as pelvis rotates right and vice versa
• Each humerus can horizontally abduct and adduct
• Each humerus can internally rotate and externally rotate
• Each femur can horizontally abduct and adduct
• Each femur can internally rotate and externally rotate
• Mirror asymmetry can present itself during striking, throwing, or locomotion movements
• All structures are capable of dissociating from each other

Question 15

Sensory competencies in the sagittal plane are as follows:

Answer 15

Anti-Gravity plane:

• Hamis
• glute max
• Abdominals
• Feel weight on their heels
• Feel hamstrings engage when in hip flexion
• Feel glute max engage when in hip extension
• Feel abs engage

Question 16

Sensory competencies in the frontal plane are

Answer 16

• Stance side heel
• Opposite side medial arch •Stance side adductor •Opposite side glute med •Stance side abs
• Opposite side serratus

Question 17

Sensory competencies of the transverse plane:

Answer 17

• First ray of foot and great toe •Glute max

* Arm swing (front side mechanics) •Rotation of the ribcage