Chapter 9 and 10: resistance training Flashcards
What is joint stability?
ability to maintain or control joint movement or position.
What is joint mobility?
range of uninhabited movement around a joint or body segment.
Which direction do the rectus abdominus, hip flexors, erector spinae, and hamstring pull on the pelvis to maintain neutral pelvis position?
Rectus Abdominus: Pulls up on anterior, inferior pelvis
Hip flexors: pull downward on anterior, superior pelvis
Hamstring: pull down on posteriot pelvis
Erector spinae: pulls upward
A tight hip flexor may inhibit and weaken what muscle?
The Gluteus Maximus, forcing the hamstring to assume a greater role that it isn’t meant to.
What are the 5 stages of programming for stability and mobility?
Proximal Stability- lumbar spine
Priximal mobility- pelvis and thoracic spine
Proximal stability- scapulothoracic spine
Priximal mobility- glenohumeral joint
Distal Mobility and stability- distal extremities
Static Balance
Proximal stability for the lumbar spine involves what?
Activating the core (lumbo pelvis region, hips, abdomen, and lower back)
What are the muscles that stiffen in anticipation of loading movment and provides a solid foundation?
TVA, multifidi, quadratus lumborus, deep fibers from internal oblique, diaphram, pelvid floor, fasciae.
what is the outer layer of the core that is more powerful muscles are responsible for gross movment and forces within the trunk?
Rectus abdominus, erector spinae, external and internal obliques, iliopsoas, and latissimus dorsi.
Delayed reaction of what may inadequatly stabilize the lumbar spine during movement and rely on synergistic muscles?
TVA
What is the three stage model for core training?
Core Function- emphasize core activation and isolated stabilization
STatic Balance- seating and standing stabiization over a fixed base of support
Dynamic balance- whole body stabilization over a dynamic base of support.
The second stage of proximal mobility involved what?
Hips and thoracic spine, improve mobility of the joints adjacent to the lumbar spine.
What is the difference between a monoarticulate and a biarticulate joint?
a monoarticulate muscle crosses one joint and a biarticulate muscle crosses two joints.
What is the third stage of stability and mobility?
Proximal Stability of the scapulothoracic region and proximal mobility of the glenohumeral joint.
For the first 15 degrees of shoulder abduction what muscle is used?
supraspinata, then infraspinata, subscapularis, and teres minor make sure head stays in glenoid fossa
After the first 15 degrees of shoulder abduction what muscle takes over?
The deltoids.
What is shoulder packing?
Retract the scapula back and depress the scapula down.
What is the 4th stage?
Distal stability and mobility. need to be careful with the gastrocnemius and soleus muscles, they are often problematic and tight
What stage comes after Distal mobility?
Static balance
What is the difference between static balance and dynamic balance>
Static- ability to maintain bodys COM within its BOS
Dynamic- ability to move body’s COM outside its BOD while maintaining postural control, and establish new BOS
What is the stance position progression?
Narrow and hip width stance
Split stance and staggered stance
Tandem stance
Single leg stance
What are the 5 parts of Phase 2, movement training>
- Bend and lift- squatting
- Single leg movement- single leg stance and lunge
- pushing movement- vertical and horizontal
- Pulling movement- vertical and horizontal
- Rotational movement.
Pronation causes what?
Internal rotation of the knee
Supination causes what?
External rotation o the knee.
What is one of the biggest limiting factors of good technique for bend and lift?
Lack of ankle mobility. Less than 15 degrees of movement needs improvement.
How do you emphasize glute dominance over quad dominance in bend and lift?
Hip hinge during the initial 10-15 degrees.
how much rotation for pushing movement is from the scapula and gpenohumeral joint?
60 degrees of scapular rotation and 120 degrees of glenohumeral fotation.
What is involved in a rotational movement?
Multiple planes of motion simultaneously.
What are 2 key movments for rotation movement?
Wood Chops- pulling down across body
hay balers- pulling up across front of the body.
What is strength training?
Exercising with progressively heavier resistance to stimulate muscle development.
How much muscle tissue due you lose per decade if no training?
5 pounds per decade
What are the two long term physiological adaptions to resistance exercise?
- first several weeks are neurological updates known as motor learning.
- Also sarcoplasmic hypertrophy
What are factors that influence muscular strength and hypertrophy?
hormone levels- growth hormone and testerone
sex- males have higher muscle quantity
age- higher age less muscle mass and strength
muscle fiber type- more type 2 more muscle hypertrpphy
muscle length- long muscles greater potential muscle development
limb length- shorter limbs have leverage advantage. tendon insertion point- farther from joint access can lift heavier.
What are the programing variables?
- needs assessment of the client
- appropriate exercise frequency
- appropriate exercise and exercise order
- Exercise volume and load
- appropriate rest intervals
What are the training frequency for beginner, intermediate, and advanced>
Beginner- 2-3 times per week
intermediate- 3-4 times per week
advanced- 4-7 times per week
What are primary exercises and assisted exercises?
Primary- involve multiple muscles from one or more of larger muscle areas that span 2 or more joints and performed in linear fashion
Assisted- involve smaller muscle groups from more isolated areas that span one joint.