Chapter 9 Flashcards
What is a force-coupling relationship? Are muscles working by themselves in order to promote movement?
Our muscles don’t usually work in isolation. We typically use them in integrated groups in order to achieve a move. When we look at a joint and its movement, we see that typically there is a muscle we consider to be the prime mover (agonist), because it takes on the bulk of the weight. But we also have other muscles working in order to stabilize joints and assist in movement (antagonist). When shoulder pressing, the Deltoids are the prime mover, but we have muscles in the rotator cuff that help to make sure our shoulder is stable and moving properly. These muscles go through a series of contractions to ensure efficient movement.
What are some of the reasons for muscle imbalances?
- Repetitive motion
- Awkward positions/postures
- Work environment
- Side-dominance
- Poor exercise technique
- Imbalanced resistance training programs
- Congenital conditions
- Pathologies
- Structural deviations
- Trauma
List the types of stretching
- Self-myofascial release
- Static stretches
- Proprioceptive neuromuscular facilitation
- Dynamic and ballistic stretching
What is autogenic inhibition and reciprocal inhibition?
!!Autogenic inhibition is a principle that states that activation of a Golgi tendon organ inhibits a muscle spindle response. The best example of this is when we hold a 10 second hamstring stretch. For the ten second hold, we have an increase in muscle tension and this activates our GTO response. This now allows us to inhibit the tension and stretch a little further. After those ten seconds we are now able to stretch and place stress on collagen fibers, thus remodeling and lengthening the tissue. This act produces a gradual increase in muscle extensibility.
Reciprocal inhibition is the principle that states the activation of the muscle on one side of the joint coincides with the neural inhibition of the opposing muscle on the other side of the joint in order to facilitate movement and protect the joint. For example, when we contract our glutes for 15 seconds, it releases or inhibits our hip flexors. We can then stretch them in a similar manner to what we do with autogenic inhibition.
https://www.youtube.com/watch?v=t6DhSK_1fio
What are the muscles of the core? What is the purpose of the Transverse abdominus
(TVA)? Can core strength decrease the chance of low back injuries and/or pain?
The muscles that make up the core are the transverse abdominus, multifidi, quadratus lumborum, the deep fibers of the internal oblique, diaphragm, pelvic floor musculature, the linea alba, and the thoracolumbar fascia. The core, and primarily the Transverse abdominus, produces a “hoop tension” effect similar to the effect of cinching a belt around your waist. This contraction pulls on the linea alba, which draws the abdominal wall in and up, thus compressing internal organs against the diaphragm and downward against the pelvic floor. This increases our abdominal pressure and pushes against the lumbar spine, reducing the amount of joint and disc compression. Low back pain can be lessened and prevented with core strengthening. This is because of the reduction in compression of the lumbar spine caused by activation of the core muscles.
What is the practical application for myofascial release with personal training clients?
How do you perform myofascial release? What are the benefits of it?
Myofascial Release is used to stretch and release our Fascia where it becomes tight, painful, and restricted from the many activities and stresses we place on our bodies. We use it to both relieve tension and improve our flexibility. Putting pressure on a tight spot for a long time is thought to start the autogenic inhibition process and cause it to release as it does in stretching. We apply myofascial release in the fitness setting by use of a foam roller most of the time. The client is able to control their own intensity. Most of the time we start by rolling back and forth through the muscle, in order to find a tender spot. Once we find this tender spot, we stay on it or roll slightly back and forth for 30-60 seconds. We have complete control over how painful and intense we want to make it.
What are the three stages in the three stage model for core and balance?
Stage 1: core function
Stage 2: static balance
Stage 3: dynamic balance
What are reactive forces? What is the relationship it has with gravity?
Individuals produce forces to move, but the body also has to put up with the imposed forces of external loads, gravity pulling down on the body, and Reactive forces pushing up on the body, in order for it to remain stable. Reactive forces are ones that oppose an initial active force. A good example would be when the foot comes in contact with the ground. The body can’t go down; thus, the force is push up, and do to the foots spring like build, the force going up assists in the running motion. So reactive forces are essentially the forces that are opposite of gravity. Since gravity pulls us down, these reactive forces counter gravity by opposing it. Obviously in running it doesn’t overcome the force of gravity, but the reactive forces help and attempt to. When put with added force, gravity is overcome at a more efficient rate due to help from reactive forces.
What is the center of gravity?
The center of gravity represents the point in which all of your weight is distributed evenly. This is usually 2 inches anterior to the spine in the location of the first and second sacral joints. This varies a lot on the shape of your body, size, and gender. The COG is higher in males due to more musculature in the upper body.
What is the relationship between mobility and stability? What joints are the most stable and what joints are the most mobile (Table 9-2)? How do both kyphosis and lordosis relate to thoracic mobility?
Mobility is seen as the amount of fluid and easy Range of Motion that can be achieved by a joint during a movement. Stability is seen as the level of protection that a joint has from exceeding its Range of motion and becoming injured. When we look at joints, we see they areessentiallyatradeoffbetweenmobilityandstability.Whenajointallowsfor more mobility, it takes away how stable it is. And conversely, when a joint is more stable, it always allows less range of motion. When we look at the joints that are intended to be the most stable, we look at the Scapulothoracic, Lumbar spine, Knee, and the Foot. These joints very obviously promote stability opposed to mobility, as they move in either on the intended plane, or very low range of motion in all planes. When we look at the joints that are intended to be more mobile, we look at our Glenohumeral, Thoracic spine, Hip, and Ankle. These should be more obvious in their promotion of mobility when we look at the shoulder. This often-injured joint allows the most mobility in the body, therefore it is the least stable. So, we see a lot of injuries relating to this fact. When we have a lack of mobility in the thoracic spine caused by kyphosis and we attempt to move extend our thoracic spine, we see a big increase in Lordosis on the spine occurring as a compensation.
What is the relationship between length and tension? What is important about athletes adding flexibility into their training programs?
The length-tension relationship is one that is between the contractile proteins of a sarcomere and their force generating capacity. A small stretch of the sarcomere beyond the normal resting length increases the spatial arrangement between the muscle’s contractile proteins and thus increases its force generating capacity. The further we stretch a sarcomere past the optimal range, leads to reduced potential for contractile protein binding and this reduces the force generating capacity. Another reduction of the force generating capacity occurs when we shorten the sarcomere beyond rest, which results in the contractile proteins overlapping. It is important for athletes to have some kind of flexibility program in place due to use of the muscles causing very minor shortening. Over time muscles may reduce their force capacity if we do not stretch or move through a full range of motion. It is good for athletes to have this focus on range of motion and stretching to optimize their force generating capacity.
What are the five primary movements that a client starts to learn in phase 2 of Movement Training. Give one example for each.
THERE ARE FIVE MAIN MOVEMENTS CLIENTS LEAN IN PHASE 2 OF MOVEMENT TRAINING. HERE THEY ARE ALONG WITH AN EXAMPLE OF EACH: Bend and lift movements: Like squatting Single leg movements: Lunges Pushing movements: Chest press Pulling movements: Row Rotational movements: Wood chops
For the hip-hinge movement, what are the objectives, preparations, and exercise for the movement.
For the hip hinge movement, the objective is to emphasize glute dominance over quad
dominance during the initial 10 to 15 degrees of movement. -The preparation and position of the exercise is as follows:
1) Stand in a neutral stance position with feet hips width apart and put a bar or pvc pipe along the back that will make contact with the head, thoracic spine, and sacrum.
2) engage your core muscles in order to stabilize the lumbar spine in the neutral position and maintain the position during the entire exercise.
-The exercise is done as follows:
1) While you press the dowel into the three points of contact, slowly bend forward, pushing hips back with slight knee flexion, while always having contact on the three points.
2) The goal is to put emphasis on moving backwards while minimizing the downward movement of the hips toward the floor.
3) We then perform 1 – 3 sets of 15 repetitions on average.
What methods are used to prepare and position the squat? What is the proper alignment of the tibia to torso?
When we are preparing our position for the squat we have two main things in mind:
• Start in a standing position adjacent to a mirror, with a low-bench or a chair behind you if you need it. We keep the feet a hips distance apart, the shoulders packed, our head in a neutral position, and weight distributed toward the heels.
• We engage our core in order to stabilize the lumbar spine in the neutral position and maintain that throughout the movement. The tibia and the torso should be parallel to each other. If the tibia is too vertical, the trainer can cue the client to shift forward by raising the heels. If the torso is too flat, the trainer can cue bringing the torso up and extending the spine as a whole unit.
What are the progressions for a pushing exercise?
One side may be stronger than the other. When this is the case, we must utilize tools that allow each hand to have individual weight, as seen in a single arm press.
There are four progression for pushing movements.
- The first progression is the standard seated press. We perform the press without contact against a back rest.
- The second progression is the standing press. We do the same bilateral movement but from this standing and split stance position, and we alternate the forward leg with each set. We may even use a TRX band or similar tool for this.
- The third progression is the single arm press with a contralateral stance. The same movement is done but pushing unilaterally with one arm only, while the opposite leg is forward in the split stance.
- The fourth and final progression is the single arm press with an ipsilateral stance. This is the same as the last on except with the same side leg forward. The challenge comes with trying to resist the body from wanting to twist.
