Chapter 9: Functional Programming For Stability-Mobility And Movement Flashcards
Define Joint Stability
The ability to maintain or control joint movement or position
Achieved by synergistic actions of the muscles, ligaments, and joint capsule
AND the neuromuscular system
Define Joint Mobility
Defined as the range of uninhibited movement around a joint or body segment
Achieved by synergistic actions of the components of the joint and neuromuscular system
What is arthrokinematics?
Proper joint mechanics
The specific movement of joint surfaces
Arthrokinematic Motion:
Roll, glide, and spin
What happens when a joint lacks the appropriate level of mobility needed for movement?
The joint will seek to achieve the desired range of motion by incorporating movement in another plane
What causes lack of mobility?
Reduced levels of activity Repetitive movements Side dominance Habitually poor posture Poor Exercise Technique Imbalanced Strength Programs
What is the result of lack of mobility?
Lack of mobility leads to compensations in movement
and potential losses to stability and subsequent joints
Muscle imbalances altar the physiological and neurological properties of muscles in a way that ultimately contributes to dysfunctional movement
What are Length Tension relationships?
A relationship between the contractile proteins (actin & myosin) of a sarcomere and their force-generating capacity
When the sarcomere is stretched slightly beyond its normal resting length, the force-generating capacity is increased
If the sarcomere is stretched too far then the force-generating capacity is reduced
If the sarcomere is shortened beyond normal resting length (such as from immobilization, passive shortening, trauma, and aging) then this reduces the muscle’s force generating capacity
What are Force-Coupling Relationships?
Muscles working together by providing opposing, directional, or contralateral pulls at joints to achieve efficient movement
How is neural control affected by muscle imbalances?
When muscles are shortened (hypertonic) they may fire prematurely thus inhibiting activation of their antagonist muscle
Example: tight hip flexors may fire prematurely this inhibiting activation of the glutes during hip extension
What is synergistic dominance?
When the antagonist muscle is weakened so the body has to call on other synergist muscles at the joint to become the prime movers
Example: dominant hip flexors could weaken the glutes and cause the hamstrings (synergist) to have a greater contribution to hip extension
Since the hamstrings are not designed for this movement it puts them at risk of tightness from overuse, thus increasing the likelihood of dysfunctional movement and injury over time
Why is it important for trainers to work to restore and maintain normal joint alignment, joint movement, muscle balance, and muscle function?
Compromised joint movement alters neuromuscular control and function prompting additional postural misalignments and faulty loading at the joints that inevitably increases overload and the likelihood for further injury and pain
What are the contributions of slow & fast twitch fibers to joint stability and mobility?
Type 1 (Slow Twitch) Fibers are usually highly concentrated in muscles that act as primary stabilizers AND they enhance a muscle’s capacity for endurance (better suited for high rep low intensity training)
Type 2 (Fast Twitch) Fibers are usually responsible for joint movement and generating larger forces (better suited for higher intensity, lower rep training)
Self-myofascial release
Clients perform small, continuous, back and forth movements on a foam roller or a similar device
30-60 seconds on the tender region
2-6 inches
What types of pre-exercise warm up is appropriate for deconditioned individuals with poor flexibility and muscle imbalance?
- Myofascial Release
2. Static Stretches
What types of pre-exercise warm up is appropriate for a conditioned client with good flexibility and muscle balance?
- Myofascial Release
2. Dynamic Stretches
What types of pre-exercise warm up is appropriate for a performance athlete with good skill and flexibility?
- Dynamic Stretches
2. Ballistic Stretches
How is it theorized that Myofascial release (SMR) works?
This technique presumably resets the proprioceptive mechanisms of the soft tissue.
Helping to reduce hypertonicity (tightness) within the underlying muscles and fascia, thus improving ROM
Static Stretching
Static stretches should be taken to the point of tension, with clients performing a minimum of four repetitions and holding each repetition for 15 to 60 seconds
Proprioceptive neuromuscular facilitation (PNF)
Clients can perform a hold – relax stretch, Holding the isometric contraction of the agonist for a minimum of six seconds, followed by a 10 to 30 second assisted or passive static stretch
Dynamic Ballistic Stretches
This type of stretching can be effective for individuals participating in sports that require ballistic activities
What is the primary function of the core musculature?
To effectively control the position and motion of the trunk over the pelvis, which allows optimal production, transfer, and control of force and motion to more distal segments during integrated movements
Structure and function of the innermost (deep) core
Muscles: rotatores, interspinali, intertransversarii
Function:
1. Offer some segmental stabilization of each vertebra, especially at end ROM
- Rich in sensory nerve endings which provide continuous feedback to the brain regarding loading and position of the spine
Structure and function of the middle layer of the core
Muscles: transverse abdominis (TVA), multifidi, quadratus lumborum, deep fibers of the internal oblique, diaphragm, pelvic floor musculature, and fasciae
Function:
1. The box like structure allows the sacroiliac joints to stiffen in anticipation of loading and movement
- Provides a solid, stable working foundation from which the body can operate
Structure and function of the outmost layer of the core
Muscles: Rectus abdominis, erector spinae, external and internal obliques, Iliopsoas, Latissimus Dorsi
Function: major muscle movements and generating forces from within the trunk
What is the problem with minimal or delayed TVA (transverse abdominis) activation?
Inadequate stabilization of the lumbar spine during movements of the upper and lower extremities. This increases the risk of injury
Three phases of training for the CORE
- Core Function
(Core-activation exercises and isolated stabilization under minimal spinal loading) - Static Balance
(Emphasizes seated and standing stabilization over a fixed base of support) - Dynamic Balance
(Emphasizes whole-body stabilization over a dynamic base of support)
What’s the difference between a mono articulated and biarticulated muscle?
A monoarticulated muscle crosses one joint (example: Soleus muscle
A biarticulated muscle crosses two joints (hamstrings)
What happens when the thoracic spine lacks appropriate mobility?
What often results is compensation to mobility within the glenohumeral joint and muscle action within that joint
What factors contribute to stability within the scapulothoracic region?
- Thoracic Mobility
- Tissue Extensibility (Flexibility)
- Healthy rotator cuff muscle function
- Muscle balance within the parascapular muscles
- The ability to resist upward glide and impingement against the coracoacromial arch during deltoid action
How to stretch the inferior shoulder capsule?
OH Tricep stretch
How to stretch the posterior shoulder capsule?
Bring arm across chest, place hand on the Tricep of the extended arm and pull
Alternatively, perform the stretch against the wall (facing it with arm crossed over chest)
How to stretch the anterior shoulder capsule?
Pectoralis stretch; place forearm against wall, arm at 90 degrees, and turn away to stretch the pec
How to stretch the superior shoulder capsule?
Place a rolled up towel 2 inches above the elbow against the trunk, grasp at the base of the elbow and pull it down and inward to stretch
What’s the difference between CKG and OKC movements of the scapulothoracic region?
CKG:
- the distal segment is more fixed (pull ups or push ups) and the serratus anterior moves the thorax towards the fixed scapulae
- load and compress joints, mimic daily activities; more difficult to perform for untrained individuals
OKC:
- the serratus anterior controls movement of the scapulae against the fixed rib cage
- isolated; not as effective at restoring coordinated parascapular control
Define Static Balance
The ability to maintain the body’s COM within its base of support
Define Dynamic Balance
The ability to move the body’s COM outside of its BOS, while maintaining postural control and establishing a new BOS
Where is the approximate location of the body’s center of gravity?
2 inches anterior to the spine, at the second sacral vertebra
Define LOS (limits of stability)
The degree of allowable sway away from the line of gravity that can be tolerated without a need to change BOS (base of support)
Define LOG (line of gravity)
A theoretical vertical line passing through the COG/COM (center of gravity or center of mass)
What are two variables that can make balance exercises more challenging (for the sake of progression)?
- Reduce points of contact
Example: one leg instead of two - Add unstable surfaces
Example: air discs
What’s the difference between “centering” your core and “bracing” it?
Centering: drawing the belly button towards the spine, for example when you exhale. Reflexive action; TVA
Bracing: conscious contraction of the core. Co-contraction of both the middle and outer layer of the core. Used when squatting to pick something up or when someone’s about to punch you in the stomach
What is the cause of not being able to efficiently stand/balance on one leg?
Weakness in the hip abductors reflects an inability to control lateral hip shift, which places additional stress on the knee
Clients should first strengthen these muscles in isolation (side-lying leg raise) before incorporating weight bearing compound movements
What are the 5 primary movements of ADL?
- Bend and Lift Movement
- Single-Leg Movement
- Push
- Pull
- Rotational
What is the importance of incorporating the 5 primary movement patterns into a client’s exercise program?
- Promotes overall muscle balance
- Prevents compensations and injuries or pain
What is a Myofascial sling (also called anatomy trains)?
Myofascial slings are complex connections of muscle, fascia, and ligament, which help support the inner, stabilising muscles (deep supportive core) of the trunk and significantly contribute to movement and stability of the lumbar spine and pelvis.
Help perform twisting (rotational movements)
