Chapter 8 - Foundational Movement sequences Flashcards
What are the foundational movements?
They are:
* Squat
* Lunge
* Push
* Pull
* Hinge (bending forward)
They are known as main exercises, fundamental movements, primary or primal movements.
They are foundational because all these movements are used when performing daily activities.
What is Functional training?
Its an approach to training whose primary goal is to improve the function/ability of clients to perform the activities of daily life.
What is Performance training?
Performance training has the goal of improving performance regardless of whether daily functions are improved.
For example, a person ;may train enough to run a marathon in less than four hours but have difficulty bending over to tie their shows due to lower back discomfort.
What is meant by static postural stability?
It is the process by which the angle of the spine is kept consistent during movement.
What is meant by dynamic postural stabilility?
It is the process by which the body adjusts to maintain alignment of the hips and knees during a movemen.
What is meant by “righting reflexes”?
These reflexes are reacitons by the body to maintain a stable position on a fixed surface.
Eg. when performing a standing balancing pose - eg. Tree pose - your body uses the righting reflexes to maintain the balance.
What is meant by equilibrium reflexes?
These reflexes are reactions by the body to maintain a stable position on a surface that is moving, eg. walking up or down an escalator or skating on ice, or simply walking or running.
What is a kinetic chain?
it refers to interrelated parts of the body and how they work together to perform movement.
What are the parts of the body involved in the upper kinetic chain?
- spinal column
- scapulae
- shoulders
- upper arms
- elbows
- forearms
- wrists
- fingers
what are the parts of the body involved in the lower kinetic chain?
- spinal column
- pelvis
- hips
- thighs
- knees
- lower legs
- ankles
- feet
- toes
What is an open kinetic chain exercise?
It is when the hand (upper body exercise) or foot (lower body exercise) is free to move.
eg. machine seated knee extension
what is a closed kinetic chain exercise?
where the hand or foot is in a position where it cannot move freely
eg. push ups - the hands cannot move
eg. Squats - the feet cannot move
what is meant by biomotor ability?
Movement skill set that a person is born with.
What is a skill?
A learned ability to carry out a task with pre-determined results.
what is the difference between an open and closed kinetic chain exercise?
OPen kinetic chain exercise is where the hand or foot is free to move.
Close kinetic chain exercise is wehre the hand or foot cannot move freely.
What is functional training and why is it important to clients?
primary goal of funcitonal training is to improve the ability to perform daily tasks/activities.
Which type of reflex is primarily used when the body attemps to maintain its position on an unsteady surface?
a. Righting reflex
b. myotatic reflex
c. equilibrium reflex
d. stretch reflex
Equilibrium reflex
What is meant by the progression of movement sequences?
A set of movements starting with the less challenging to more challenging
What is a progression for plane of movement.
From less challenging to more challenging:
1. Saggital movement (moving forward)
2. Frontal (moving sideways)
3. Transverse (doing a rotation - eg. torso rotations
4. Transitioning from one plane of movement to another.
What is a progression for the stance?
From less challenging to more challenging:
1. lying on the floor
2. being on all fours (hands and knees) - its is called four point quadruped
3. kneeling
4. seated
5. standing with your feet parallel
6. split stance (lunge position)
7. standing on a one leg.
What is a progression for a surface on which to perform an exercise.?
From less challenging to more challenging:
1. floor
2. rocker board
3. wobble board
4. a BOSU (One side is a solid flat platform, and the other is a soft dome resembling an exercise ball. - you can use either side to perform an exercise)
5. stability ball
What is the progression for resistive (resistance training) exercise equipment?
From least challenging to more challenging:
1). gravity assisted devices
2) body weight
3) resistence bands
4) barbells
5) dumbells
6) kettle bells
7) cables or pulleys
8) suspension trainers
What is the progression for tempo (how fast you do an exercise)?
From least challenging to more challenging:
1). stationary (not moving)
2) slow moving
3) Faster moving
4) Maximum speed
5) maximum speed with change in direction
Which of the following is not an example of an appropriate exercise progression?
a. Using kettle bells instead of dumbells
b. moving slowly instead of standing still
c. moving in the transverse plane instead of the saggital plane
d. using a four point quadruped insetad of standing with feet parallel.
using a four point quadruped instead of standing with feet parallel
what is a progression through passive movement sequence of lying down without any supports?
from least challenging to more challenging:
1. Regression2: Lying with knees, low back and neck supported
2. REgression 1: lying with knees supported
3. lying without any supports
4. Progression 1: lying down and lifting the hands or both legs
6. Progression 2: lying down on an unstable device and lifting both hands or legs
what is a progression through passive movement of sitting
from least challenging to more challenging:
1). Regression 2: sitting with low back and upper back supported
2) Regression 1: sitting iwth low back supported
3) sitting without supports
4) Progression 1: sitting and lifting both hands or both legs
5) PRogression 2: sitting on an unstable surface (eg. a stability ball and lifting both hands or both legs)
what is a progression through the passive movement of standing
from least challenging to most challenging
1). Regression 2; Standing with low back supported
2) Regression 1: Standing with one leg elevated for support
3) standing without supports
4) Progression 1: standing on one leg.
5) PRogression 2: standing on one leg on an unstable surface (eg. a BOSU)
what is a progression in the active movement of Pushing?
From least challenging to most challenging:
1). Regression 2: tricep extension
2) Regression 1: machine chest press
3) Pushing
3) Progression 1: bench press
4) Progression 2: standing cable press
What is a progression in the active movement of pulling
From least challenging to more challenging:
1) Regression 2: bicep curl
2) Regression 1: seated row
3) Pulling
4) Progression 1: bent over row
4) Progression 2: standing cable pull
What is a progression in the active movement of squatting?
From least challenging to more challenging:
1). regression 2: a leg curl or leg extension
2) Regression 1: leg press
3) squat
4) Progression 1: single leg squat or jump squat
What is a progression. in the active movement of lunging?
From least challenging to more challenging:
1). Regression 2 : leg extension or leg curl
2) Regression 1: static lung
3)** Lunging**
3) Progression 1: walking lunge
4) Progression 2: jumping alternating lunges
What is a progression in the active movement of lifting?
from least challenging to more challenging:
1). regression 2: lying back extension
2) Regression 1: back extension machine
3) Lifting
3) Progression 1: deadlift
4) Progression 2: kettle bell swing
what is a progression in the active movement of twisting?
1). Regression 2: unweighted seated. twist
2) Regression 1: oblique machine
3) Twisting
4) Progression 1: standing cable twist
5). Progression 2: back to back medice ball pass
What is a progression in complex movement sequence of walking/running?
1). regression 2: Slow walking
2) Regression 1: Brisk walking
3) Walking/running
4) Progression 1: Running
5) Progression 2: Trail running
What is the progression in the complex movement sequence of climbing?
From less challenging to more challenging:
1). Regression 2: Pulling movements, squatting and lunging
2) Regression 1: patterned climbing - eg versa climber machine)
3) Climbing
4) Progression 1 : indoor wall climbing or bouldering
5) Progression 2: free climbing
What is the progression in the complex movement of throwing?
From less challenging to more challenging:
1). Regression 2 : Underhand throw
2) Regression 1: Standing throw
3)** throwing**
4) Progression 1. Step and throw
5) Progression 2: Throwing while running
The active movement sequences include all the follwoing except:
a. Climbing
b. pushing
c. squatting
d. Pulling
Climbing
Why would a PTS include a regression exercise in a training program?
When there is an unresolved injury or the client is in a deconditioned state (the client is not fit) the baseline movement might be too difficult and so its better to start a training program with a regression movement to improve the joint functions and stability.
