Chapter 7 Exercise analysis Flashcards
What does the term contraindicated mean?
Potentially harmful conyreverdoal exercise. It is nit recommended because the risks out weight the benefits!
Making a decision on exercise safet required
- Careful consideration of the participant ( fitness level, experience, age, foal)
Application of the principles of body alignment
What should you remember about body alignment? It is designed to be safe and effective for exercises
Balance - must maintain proper balance
Base support must be adequate with the supporting surface
Center mass- the imaginary point in the body where all weight or mass seems to be centered
What is key alignment for exercise safety
Align TheHIP THE Spinal COLUMN head and neck The knee The shoilde
The tilt of the hip influences?
The lumbar spine curvature,
Bad hip placement can cause lower back pain and excessive curvature can of the lumbar spine can compress discs which separate the lumbar vertebrae which may cause Lower back pain
How is proper position of the pelvis accomplished?
Balance and strength of the abdominals Illipsoas Quadriceps Hamstrings Erector spinae
Normal movement of the hop allows?
Flexion
Extension
Lateral and medial rotation abduction and adduction
How many veetabrae in the spine?
7 cervical 12 thoracic 5 lumbar
Total = 24
The spinal column allows?
Flexion
Extension
Lateral flexion
Rotation
What exercise can cause injury yo tthe spine
Hyper extension of the back + unsupported forward flexiin
What are done precautions for the spinAl column?
Avoid excessive hyper extension
Avoid rotation
Avoid more than one movement spinal at a time
Avoid momentum on the spine
The hinge joint: the knee has these to movements
Extension and flexion
Medial and lateral rotation
What should you avoid with the knee?
Avoid weight bearing with locked knee.
You should not over shoot toes use proper knee alignment
Avoid weight nearing less than 90 degrees
Normal movement for shoulders allows?
Flexion Extension Medial and lateral rotation Adduction Horizontal addiction Protaction
What exercise should you avoid for shoulder? Avoid abduction with medial rotation muscular imbalanced
Be cautious of impingement of the rotator cuff tendons
True
When gathering information on controversial exercise amd collecting info on participant amd exercise involves you get?
Risk benefit analysis
Name all the 7 exercises not recommended and may cause serious injury
Standing press Full deep knee squat Straight leg sit up leg raise Hyper extension of the back Neck exercises Good morning exercises Deadlift Seated twist Upright row Behind neck pull down
Standing press uses
Deltoids, tricrps, pecs and seratis anterior
Major prob: arch of back
Potential injury??lower back
How to corrct standing press? Seated positionon a straight back chair Maintain neutral spine Use a spotter Slight bend to knees Wall test
True
Full deep knee squat?
Muscle involved : quads, hams, glutes, support muscles of abd
Movement extension of knee and hop
What to watch for??
Maintain ligament stability and intactness
Deep squat opens action to knees avoid extreme pressire respect ligaments
Heavy weight act on knees
Long term bad
condition can arise over time
Try Maintain 90 deg, no bounce, no ballistic action
Straight leg sit up
What to watch ou for
Flexion of the back
The hip miscle is put into play and stregthtened while the ans are refuced
Over development of hops can cause lower back pain and inhealthy development of lumbar spine
Correction: bend knees and do dot up exerciseor lift body upt to elboes into elbows if doing leg raises
Hyper extension of the back used hanstring and erector spinae muscles and gluteals
Movement is layeral flexion, rotation to the same side DON’t
Wctend back above 20 degrees avois stress on the back
Manage weight do not let it be too exesdive! Avoid injury
If this is don incorrectly thEn hamstrings and glutesl muscles activate
Remember use light to moderate weight and slow movement
For neck exercises
Traps are used and sterncleidomasyoid
Flexion amd rotation
Avoid
Activity sich as bridging
Necck muscles are fragile
Necjk and verterbrae are together so because
Di not over train
No jerk movements
No neavy weight bearing
Avoid verterbrae prolonged pressure and potential for dis compression
Neck strengthening is an advanced exercise becareful using this aboid is better
Good morning
Uses erector spinae and is extension of the spine
Never
Reach something with straight legs
This lifting technique puts unnecessary extreme pressure on tge backg
Can cause damage to the doing
Eliminate it from any program
Upright row uses deltoids biceps and traps
Shoulder abduction, elbow flexion, wrist flexion
Movement not good because…
Opposite forces occur across a joint
The is potential for shoulder impingement if bar lifted too high
Correction: make sure weight are light
Ir do lat raises instead or shoulder abduction exercise
Do not lift passed 90degrees
Behind neck lat pull down involves the lattisimus dorsi, biceps, teres major, trapezius, rhomboids
Addictoon of the shoulder joint is involved and flexion of the elbow.
What movement should be avoided
This is not a normal daily life movement! Get ready for internal rotation. Strain of shoulders
Ig doesn’t isolate the latissimus dorsi as well as the front pill down
C7 is at
risk for injury
Correction: lat pulldown in front is better JUST DO It!
