Chapter 3 - Posture and Anatomical Alignment Flashcards
The position of the body in space
-or-
the orientation of the body to the environment in reaction to the force of gravity
Posture
A position that maintains balance with maximum stability, minimal anatomical stress, and minimal energy consumption
Posture
During Physical activity, the body experiences movement changes that trigger a set of interaction among what postural systems? (5)
1 - musculosketal system
2 - visual system
3 - vestibular system
4 - integumentary system
5 - central nervous system
What is the role of the postural system?
To protect the supporting structures of the body from progressive deformity and injury by keeping the body in a state of musculosketal balance.
The role of the Postural System is to protect the supporting structures of the body from progressive deformity and injury by keeping the body in a state of ___________________.
musculosketal balance.
What happens as a result of the following:
When a muscle or muscle group pulls too strongly or becomes tight relative to its functional atagonist?
Imbalance
The muscle that acts in opposition to the contraction produced by the agonist (prime mover) muscle
Antagonist
The muscle directly responsible for observed movement
Also called the prime mover
Agonist
When a muscle or muscle group becomes lengthened or is too weak relative to its functional agonist, what 2 things might happen?
1 - It might not pull with enough force to properly execute its intended function
2 OR it might not have the appropriate amount of tension to maintain a neutral joint position
Each muscle in the body must be _______ with all the other muscles exerting both ______ and _______ when stabilizing the body.
If too much or too little force is applied, ________ and _______ are not achieved
1 - In balance
2- exerting both force and stiffness
3. Optimal Balance
4. Posture
The trunk functions as the ________ ?
Tunnel through which all systems connect
What is known as a tunnel through which all systems connect?
The Trunk
What is known as the center of the core?
Pelvic Floor
What does core training involve?
Isometric tightening of the pelvic muscles in addition to activating the transverse abdominis which compresses and protects the core and stabilizes the spine.
A type of muscular contraction in which the muscle is stimulate to generate tension but little or no joint movement occurs
Isometric
Isometric tightening of the pelvic muscles in addition to activating the transverse abdominis which compresses and protects the core and stabilizes the spine.
Core training
_____ involves an equal amount of static, isometric tension on the lateral interior and posterior muscles of the core
There is a natural relationship between the ____ and the ______ where there is no exaggeration in either direction.
The Spine has
____# of cervical vertebrae
____# of thoraic vertebrae
____# lumbar vertebrae
____# fused vertebrae called the sacrum
____# fused vertebrae at the bottom, called coccyx
1 - neutral posture
2 - Ribs
3 - Hips
Add graphic of vertebral column on page 70
The natural aligned spine is neither ____ or ______.
Straight or Flat
Because the natural, aligned spine is neither straight nor flat, instructors should use what words to describe the way the vertebrae should align.
Give 6 examples
1 - Natural
2 - Neutral
3 - Aligned
4 - Lengthened
5 - Tall
6 - Proud
LORDOSIS:
When standing in a tall and erect posture, all joints are in a _____ or ______ postition.
When someone’s pelvis tilts forward, this is called _________ and usually denotes an exaggerated lumbar curve called Lordosis. ( This is depicting incorrect posture)
Often, Lordosis occurs when the Lumbar extensors and hip flexors are either (list 3 ) while the hip extensors and abdominal muscles are in a lengthened positon or are weak relative to their functional antagonist, which are the hip flexors and lumbar extensors.
How can an individual help fix this?
- Neutral or Extended
- Pelvis Tilts Forward
- Hypertonic, tight or shortened
- Focus on strengthening their abdominal muscles (rectus abdominis and external obliques) and hip extensors (Gluteus maximus and hamstrings)
+ stretching the lumbar extensor and hip flexors
Excessive anterior curvature of the spine that typically occurs at the low back (may also occur at the neck)
Lordosis
- Having extreme muscular tension
- Having a solute concentration that is greater than the concentration of human blood
Hypertonic
When standing in a tall and erect posture (correct posture), all joints are in a _____ or ______ position.
Neutral or Extended
Insert Graphic of Lordosis and Flat Back
What are the two common postural deviations?
1 - Lordosis
2 - Flat Back
A common postural deviation that occurs when the anterior lumbar curve is decreased,
Flat Back
Unlike Lordosis, when a person presents with a flat back posture, the pelvis is rotated _________ which causes the lumbar spine to flatten.
1 - Posteriorly
What is one way you can observe the change in lumbar spine alignment?
By standing with the back against a wall or when lying supine on the ground.
When the pelvis is rotated posteriorly, the lumbar curve _______
When the pelvis is rotated anteriorly, the lumbar curve _______
decreases - flat back
increases - Lordosis
What does ‘laying supine” mean?
Laying face up on your back
Identify which Faulty postures are being displayed.
1 - Lordosis
2 - Flat Back
Which Faulty Posture is being displayed?
Lordosis
Which Faulty Posture is being displayed?
Flat Back
Excessive posterior curvature of the thoracic spine. Marked by rounding of the upper back + often accompanied by an anterior pelvic tilt.
Kyphosis
Identify which Faulty postures are being displayed.
1 - Kyphosis
2 - Sway Back Posture
Presents with an increase in the rounding of the thoracic spine along with forward head position and rounded shoulders but is accompanied by a posterior or backward pelvic tilt.
Sway Back Posture
In both instances of Sway Back Posture + Kyphosis, individuals will likely need to do what to change this?
1) Strengthen the inhibited upper back extensors the scapular stabilizers that pull the shoulder blades back and
2) strengthen the the neck flexors
3) Stretch the anterior chest and shoulder muscles and neck extensors to address the increased posterior thoracic curve and forward head posistion
Individuals presenting with Kyphosos and lordosis will need to also stretch the hip flexors and lumbar extensors and strengthen the inhibited hip extensors and abdominal muscles to address the anterior pelvic tilt.
Go back to kyphosis and sway back posture - page 78
Occurs when a participants spine has a lateral curvature or an “S” shape where the pelvis and shoulders appear uneven when looking at the from the front or back
Scoliosis
When should someone with scoliosis be referred to an appropriate medical professional?
If the individual has pain and cannot assume a neutral spine position
Flat, Sway Back, Kyhosis, Scoliosis, Lordosis
All of the Faulty Posture Examples reviewed in chapter
Muscle imbalance and postural deviations can be attributed to many factors that are both correctible and non-correctible.
Muscle imbalance and postural deviations can be attributed to many factors that are both correctible and non-correctible.
- Correctible Factors?
Correctible:
1- Repetitive movements ( muscular pattern overload)
2 - Awkward positions and movements (habitually bad posture)
3 - Side dominance
4 - Lack of Joint Stability
5 - Lack of Join Mobility
6 - Imbalanced Muscular Training Programs
Muscle imbalance and postural deviations can be attributed to many factors that are both correctible and non-correctible.
–Non correctible Factors?
1 - Congenital conditions (ie: scoliosis)
2 - Some pathologies (ie: rheumatoid arthritis)
3 - Structural Deviations (tibial or femoral torsion ot femoral anteversion)
4 - Certain types of trauma (surgery, injury, amputation)
a congenital condition in which the femur is rotated inward
Femoral Anteversion
GFI’s ROLE IN POSTURE:
GFIs must have an understanding of what neutral position of the spine and pelvis both look and feel like in a variety of positions.
GFIs must also understand the extremities or distal body parts, both look and feel like.
GFI’s must provide cues for for each of the major positions of the body
Bilateral Standing - What Cue would you give participants?
Ankles under soft knees
Under Neutral Hips
Abdominal engaged
Shoulders Back and Down
Eyes forward with chin down
Unilateral Standing - What cue would you give participants?
Ankles under soft knees,
under neutral hips,
abdominals engaged
shoulders back and down
eyes forward with chin down
Kneeling (high or low) - What cue would you give participants?
Knees under hips,
abdominals engaged,
shoulders back and down,
Neutral spine, head and hips
Quadruped (hands and knees positon) - What cue would you give participants?
- Palms under gently fixed elbows below shoulders
- Knees under hips
- Neutral Spine, Head and Hips
- Feet pointing in the same direction
- Fingers pointing Forward
Plank - What cue would you give participants?
- Palms under gently flexed elbows under shoulders
- Fingers pointing forward,
-neutral spine, head and hips, - Feet pointing in the same direction
Prone - Lying on Stomach - What cue would you give participants?
-Fix the gaze on the ground slightly ahead,
Feet pointing in the same direction
Side bridge or Side Lying - What Cue would you give participants?
Neutral Spine and head
Supported on elbow or hand
Supine - What cue would you give participants?
-Neutral spine, head and hips
-Often at least one knee flexed to support the spine
Reverse Plank - What cue would you give participants?
-Neutral spine
- short or long lever legs,
- Palms or forearms on floor with fingers spread and pointing toward feet
Seated - What cue would you give participants?
-Neutral spine,
-Knees Flexed or Extended
(this includes indoor cycling
