Chapter 5: Functional Movement Flashcards
Define flexibility:
the ability of a joint to move thru its normal ROM
Define the two different types of flexibility and what they entail?
Static Flex.: an ability to hold an extended position at one end or point in a joint’s ROM
Dynamic Flex.: mobility
List some benefits of flexibility:
- Joint health
- Prevention of low back pain
- Improved balance and stability with aging,
List some benefits of stretching:
- Relief of aches, pains, and muscle cramps
- Improved body position and strength for sports and life
- Good posture
What are some measures of assessment of flexibility?
There are no tests to assess general flexibility.
What are Goniometers?
Goniometers are used to test a joints range of motion.
Describe the recommended intensity/ time for flexibility exercises?
hold a position for 10-30 seconds
2-4 reps
ideally 5-7 d/wk
rest 30-60 s per stretch
aim for 60-90 s in total of each set of a stretch
Define the following:
1. Static stretching:
2. Dynamic stretching:
- stretch a muscle slowly/gently and hold it in that position.
- move muscles by moving joints slowly/ fluidly in their normal ROM
What is Proprioceptive neuromuscular facilitation? (PNF)
a stretching technique used to improve the body’s muscle elasticity.
Define Proprioceptive?
the body’s ability to sense its position and movement in space even without any visual input
What % of Americans does lower back pain affect and what are some causes?
85% of Americans by age 50
1. weak/inflexible muscles.
2. poor posture, excess weight, and poor body mechanics when lifting or carrying things.
What is the spine and its functions?
it is a bony structure that givers your body structure/shape and protects your spinal cord.
1. supports most of the body’s weight.
2. allows movement of neck and back in all directions
Describe the classification vertebrae?
7 cervical vertebrae in the neck
12 thoracic vertebrae in the upper back
5 lumbar vertebrae in the lower back
9 fused vertebrae that form the sacrum and the coccyx
Define the following.
1. Intervertebral disk:
2. Nerve roots:
- an elastic disk between vertebrae that serves as a shock absorber.
- 31 Pairs of spinal nerves that branch off the spinal cord and thru spaces between vertebrae.
What are core muscles:
trunk muscles extending from the hips to the upper back
What are three ways to prevent lower back pain?
- use proper lifting techniques
- avoid sitting, standing/ working in the same position for too long.
- Emphasize muscular endurance
