Chapter 8 - Exercise Application Flashcards
What are the three types of range of motion?
Passive, active, resisted.
Define active range of motion:
Your muscular ability to move.
What are the five sections that make up the vertebral column?
Cervical, thoracic, lumbar, sacrum, coccyx.
How many vertebrae make up the vertebral column?
33 vertebrae.
List the four different spinal motions.
Flexion, extension, lateral flexion, rotation.
What is the number one cause of back pain?
Long periods out of a neutral spine.
How much does the intradiskal pressure increase when someone goes from a standing position to a seated position?
30—40%
(T/F) When training the rectus abdominis you can’t create regional emphasis on upper or lower abs.
False. You can create regional emphasis because of segmental nerve innervation.
What muscles play a role in stabilizing the trunk?
Back extensors, lateral flexors, anterior abdominals.
What should you look for when assessing someone’s posture?
In the Personal Training Manuel see page 148.
When beginning a strength program what should precede mobility?
Stability before mobility.
What is the law of facilitation?
When an impulse passes once through a given set of neurons to the exclusion of others it will tend to do so on a future occasion and each time it travels this path the resistance will be smaller.
What is the goal of the seated posture trainer exercise?
To teach proper body alignment and increase postural control and strength.
What is abdominal coordination?
The ability to stabilize the pelvis and lumbar curvature while simultaneously raising and lowering the leg (s).
What is the key to using the back extension machine?
The key is control. Do not allow the machine to push you into a slouched position (spinal flexion).
What is the shoulder girdle composed of? What is the shoulder girdle a foundation for?
Clavicle and scapula. The foundation for the head, neck, and upper extremity.
What are the motions of the shoulder girdle?
Elevation, depression, abduction, adduction.
What is scapulohumeral rhythm?
The relationship between the shoulder joint and the scapulothoracic motion.
What is considered to be normal ROM in shoulder flexion?
160—180 degrees.
Name the SITS muscles:
Supraspinatus, infraspinatus, teres minor, subscapularis.
What are the three divisions of the pectoralis major?
Clavicular, sternal, and costal fibers.
When performing a lateral raise what is the prime mover?
Deltoid
What is the strongest, heaviest, and longest bone in the body?
Femur
Each hip bone is fused by which three bones?
Ilium, ischium, and pubis.
What is the true function of the hip abductors?
To maintain pelvic stability in single leg standing.
What bones make up the knee joint?
The knee is formed by the articulation of the distal femur and proximal tibia. Together they form the tibia-femoral (or knee) joint.
How is lower extremity alignment accomplished?
By ensuring that the femur is directed toward the toes.
The ankle is a hinge joint formed by what bones?
The tibia, fibula, and talus.
What two muscles make up the calf muscles?
Gastrocnemius and soleus.
What action does the gastrocnemius perform?
Flexes the leg; and plantar flexes the foot.
When performing a prone leg curl the pivot point of the machine should be lined up with the:
Axis of rotation of the knee.
What are the six steps to any resistance exercise?
Determine the direction of resistance. Determine the starting position. Monitor joint position / stabilization. Monitor the path of motion. Determine and monitor the range of motion.
