Chapter 9- prgm stability/mobility/movement

Question 1

What are CKC exercises?

Answer 1

Closed Kinetic Chain: these movements generally refer to exercises where either your hands or feet are fixed. Examples would include pull-ups, push-ups, or squats.

Question 2

What’s the difference between static balance and dynamic balance?

Answer 2

Static balance is the ability to maintain the body’s center of mass within it’s base of support

Dynamic balance is the ability to move the bodies center of mass outside of its base of support while maintaining postural control.

Question 3

What does COG stand for?

Answer 3

Center of gravity

Question 4

What is LOS?

Answer 4

Limits of Stability: The degree of allowable sway away from the line of gravity that can be tolerated without a need to change the base of support (BOS)

Question 5

When training a client for stability and mobility, what would the phrase “proximal stability promotes distal mobility,” mean?

Answer 5

It means that if the hips, trunk, and shoulder girdle are stable, it facilitates greater mobility of the legs and arms.

Question 6

What is the kinetic chain?

Answer 6

Anatomically, the kinetic chain describes the interrelated groups of body segments, connecting joints, and muscles working together to perform movements and the portion of the spine to which they connect.

Question 7

Starting from your foot, go up the kinetic chain of your body and know which parts are primarily for stability, and which parts are primarily for mobility.

Foot
Ankle
Knee
Hip
Lumbar Spine
Thoracic Spine
Scapulothoracic  Region 
Glenohumeral (Shoulder)

Answer 7

Foot: STABILITY
Ankle: MOBILITY
Knee: STABILITY
Hip: MOBILITY
Lumbar Spine: STABILITY
Thoracic Spine: MOBILITY
Scapulothoracic Region: STABILITY
Glenohumeral: MOBILITY

Question 8

What can a lack of mobility lead to?

Answer 8

Compensated movements and potential losses to stability at subsequent joints. It will ultimately lead to dysfunctional movement.

Question 9

What are antagonist and agonist muscles?

Answer 9

The agonist is a muscle that contracts to cause the movement. The antagonist is an opposing muscle that relaxes relatively to stretch. These two roles, agonist and antagonist, can be exchanged back and forth. To visualize this, let’s jump to our biceps and triceps example. Image waving at your best friend: when your hand is moving away from you, your triceps is an agonist, contracting to extend your arm. Your biceps is an antagonist, relaxing to allow elongation while possibly contracting ever-so-lightly to control the speed of that moving forearm.

Question 10

What happens to a muscle in as little as 2-4 weeks after being held in a passively short position? (i.e. sitting hunched over a desk)

Answer 10

The muscles can shorten in length, reducing their force generating capacity.

Question 11

What is the “force couple” relationship in muscles?

Answer 11

A force-couple relationship is the act of muscles or muscle groups moving together, in a synergistic manner, to produce movement around a joint.
one important example of a force couple relationship would be the deltoid and the rotator cuff muscles. When lifting your arm if the muscles did not work together (the deltoids pulling the humerus bone up, and the rotator cuff muscles connecting on the downward part of the bone) then the humerus bone would come out of the shoulder socket.

Question 12

What is synergistic dominance?

Answer 12

This occurs when the muscles on either side of a joint are weak so other muscles must be called upon in order to produce the movement. Unfortunately this can overload the muscle that was used during compensation which can increase the likelihood for tightness and injury.

Question 13

When beginning to train a client within the stability and mobility phase, Do you start with proximal stability within the core? Or would you begin with distal mobility within the arms and legs?

Answer 13

Proximal stability within the core! Once the individual demonstrates stability within the core, the program should progress to the hips and thoracic spine. Following this you would target stability of the scapula thoracic region. Last once stability and mobility of all the prior regions have been established, the program can enhance mobility and stability of the distal extremities. (Arms and legs)

Question 14

What is a type 1 muscle fiber and what would be an example of a muscle that is primarily composed of type 1 fibers?

Answer 14

A type one fiber (also known as slow twitch muscle fibers) enhance a stabilizing muscle’s capacity for endurance. An example would be the core muscles that protect the spine during loading and movement throughout the day.

Question 15

What is a type 2 muscle fiber and what would be an example of a muscle that is primarily composed of type 2 fibers?

Answer 15

Type 2 muscle fibers (also known as fast twitch) are primarily responsible for generating large forces. They are better suited for strength and power training. An example of this would be your bicep.

Question 16

True or false? All of your muscles are composed of both fast and slow twitch fibers.

Answer 16

True!

Question 17

Why would a powerlifter have more fast twitch fibers than a marathon runner who has more slow twitch fibers?

Answer 17

Because the powerlifter needs fibers that increase force output whereas the marathon runner needs fibers for endurance.

Question 18

What are the four main types of stretching?

Answer 18

Ballistic, static, dynamic, myofascial

Question 19

What type of stretching do you do DURING exercise?

Answer 19

Dynamic

Question 20

What type of stretching do you do after exercise?

Answer 20

Static stretches or myofascial release

Question 21

What type of stretching would you do prior to exercise?

Answer 21

If the client is deconditioned with poor flexibility and muscle imbalance, they should warm up with static stretches and myofascial release.

If the client is conditioned with good flexibility and muscle balance they should warm up with dynamic stretches and myofascial release.

If the client is an athlete with good skill and flexibility they should warm up with dynamic and ballistic stretches.

Question 22

Martha is a 43-year-old female client who has been sedentary for 3 years. She demonstrates stability in her core but lacks proper mobility in her knees. which type of stretching would you recommend for Martha prior to exercise?

Answer 22

Myofascial release or static stretching

Question 23

Jim is a semi-pro tennis player who regularly participates in strength and conditioning programs. What type of stretching would you encourage for Jim prior to exercise?

Answer 23

Dynamic and ballistic stretching

Question 24

Katelyn is a beautiful 29-year-old female who is accustomed to working out and demonstrates good flexibility and muscle balance. What type of stretching would you encourage prior to exercise?

Answer 24

Myofascial release and dynamic stretches

Question 25

What would be a natural progression of a programming sequence to promote stability and mobility within the body?

Answer 25

1. Proximal stability of lumbar spine
2. Proximal mobility of pelvis and thoracic spine
3. Proximal stability of the scapula thoracic spine and mobility of the glenohumeral joint
4. Distal mobility and stability of the distal extremities
5. Static balance

Question 26

Explain autogenic inhibition

Answer 26

When you stretch there is a temporary increase in muscle tension. After a few seconds your muscles have a response known as stress relaxation, and the Golgi tendon organ inhibits a response. Now that the tension is removed your muscles lengthen even further, This is an explanation for increases in range of motion temporarily after a stretching session. After terminating the stretching session your muscles quickly re-establish their old stretch threshold. However repeating this static stretch continuously over time will increase muscle extensibility.

Question 27

What can happen to an individual who lacks appropriate TVA function? (Transverse Abdominal)

Answer 27

They may need to rely on synergistic muscles to assume the role of stabilizing the spine (like the rectus abdominus). altering the roles of these muscles for purposes of stabilization increases the potential for compromised function and injury.

Question 28

What do you need to keep in mind when you’re teaching core activation techniques to obese clientele?

Answer 28

Obese clientele may find it uncomfortable to lie on their backs or adopt positions on all fours due to the extra girth centered around the abdomen. There are standing or upright options for teaching these core activation techniques to people who are obese.

Question 29

How are core conditioning and balance training fundamentally the same thing?

Answer 29

Your body’s center of mass is located within the region of the core and controlling the center of mass within your base of support is critical to balance training and core conditioning. When you condition the core, you will increase your balance.

Question 30

Name the stages of the three-stage model for core and balance training.

Answer 30

1. Core function
2. Static balance
3. Dynamic balance

Question 31

Be able to name and demonstrate exercises for promoting proximal stability of the core.

Answer 31

1. Quadruped drawing in with extremity movement (and demonstrate)
2. Supine drawing in (and demonstrate)

Question 32

What does supine mean?

Answer 32

A person lying on their back with their face up

Question 33

Be able to name and demonstrate exercises for proximal mobility of the hips and thoracic spine

Answer 33

• *I would focus on being able to do and name 3-5 of these, not all**
  1. Cat camel
  2. Pelvic tilts
  3. Dead bug (modified dead bug, too)
  4. Hip flexor lying stretch
  5. Half kneeling tripliner stretch
  6. Lying hamstring stretch
  7. Glute bridge
  8. Supine 90/90 hip rotator stretch
  9. Spinal extensions and spinal twists
  10. Rocking quadrupeds

Question 34

Be able to name and demonstrate exercises that promote proximal stability of the scapula thoracic region and proximal mobility of the glenohumeral joint.

Answer 34

When stretching the shoulder trainers must address the inferior, posterior, anterior, and superior components.

• Inferior* overhead tricep stretch
• Posterior* arm across in front of the body
• Anterior* pectoralis stretch (on wall)
• Superior* towel in elbow pull stretch

Exercises Continued:

1. Shoulder packing (used to improve awareness of good scapular position)
2. Internal and external humoral rotation (rotator cuff)
3. Diagonals (rotator cuff muscles)
4. Reverse flies with supine 90/90 (shoulder)
5. Prone arm lift (strengthens perascapular muscles)
6. Closed kinetic chain weight shifts (to stabilize the scapula thoracic joint and lumbar spine in a CKC position)

Question 35

What is the foundational element of all programming and should be emphasized early in the training program once core function is established?

Answer 35

Balance. It not only enhances physical performance but also contributes to improving self-efficacy.

Question 36

True or false? Balance is a trainable skill

Answer 36

True

Question 37

Be able to name and demonstrate exercises that promote static balance. Remember that as you are training core you are also training balance as your core is where your center of mass is located.

Answer 37

Do these exercises 2 to 3 times per week at the beginning of workouts. Perform one set of 2-4 reps each for 5-10 seconds.

1. Single leg stand (swing foot as a progression)

Question 38

What are the limits of stability (LOS) as it pertains to balance?

Answer 38

The degree of allowable sway away from the line of gravity that can be tolerated without a need to change the base of support (BOS)

Question 39

Be able to name and demonstrate exercises that promote dynamic balance.

Answer 39

These exercises are performed using 1-2 sets, 10-20 reps each side, with less than 30 seconds of rest between sets

1. Flexion/extension in the sagittal plane
2. Rotation in the transverse plane with arma
3. Abduction/adduction in the frontal plane
4. Rotation in the transverse plane with legs
5. Contralateral flexion/extension in the sagittal plane
6. Contralateral rotation in the transverse plane

Question 40

What are the five primary movements?

Answer 40

1. Bend and left movements (squatting)
2. Single leg movements (single leg stance, and lunging)
3. Pushing movements
4. Pulling movements
5. Rotational movements

It is universally accepted that all clients need to train these movement patterns as a pre-requisite to all exercises! The mobility phase of training follows stability and mobility training.

Question 41

Mobility of less than _____ degrees ROM in the ankle merits a need to improve ankle flexibility prior to teaching the full bend and lift movement

Answer 41

15

Question 42

What’s the best way to teach the “bend and lift” movement pattern?

Answer 42

Part to whole teaching strategy. First you would teach the hip hinge by having the client keep a neutral spine as they push their hips backward. Second you would teach lower extremity alignment by strengthening the hip abductors (band across upper knees) or adductors (ball between knees) as a client sits in the chair. Third you would have the client hip hinge down into a squat ideally thighs are parallel to the floor, spine is neutral and the trunk is not too far forward leaning against the tibia.

Question 43

When teaching single leg movement patterns, what is the progression of teaching a lunge?

Answer 43

You start with a half kneeling lunge rise, emphasize both the glute “push” and the hamstring “pull”.

Next you progress to a full lunge with feet in forward-facing position, emphasize strong court engagement to avoid lumbar lordosis and avoid misalignment of the knee over the foot.

Finally after mastery of the half kneeling lunge rise and the full lunge, You can progress to variations in different directions of the lunge movement (i.e. side-to-side, curtsy lunge, etc)

Question 44

Why is it important to “pack the shoulders” prior to pushing movements? (I.e front raise, overhead press, ETC.)

Answer 44

When you do not pack the shoulders, you can prematurely activate scapular muscles that compromise scapular stability. When this happens it does not allow the muscles around the glenohumeral joint to do their job. This increases pressure on the glenohumeral joint and increases risk for injury.

Question 45

What needs to be established first before you can establish scapular stability during pushing and pulling movements?

Answer 45

Mobility within the thoracic spine

Question 46

When teaching pushing movements, what is the focus on?

Answer 46

The biggest focus is to promote thoracic mobility, scapulothoracic stability, and glenohumeral mobility. Exercises that can promote these three things are the following

1. Bilateral and unilateral presses (these are initially taught seated against the backrest while bracing the core and packing the shoulders, The progression is a seated press without a backrest, followed by a standing press in a split stance position.
2. Thoracic matrix exercises (see book) *these promote multiplanar thoracic mobility
3. Overhead press (these are initially taught in a seated position using a dowel or slightly weighted bar, packing the shoulders embracing the core and pressing the bar overhead to the fully extended arm position.. be sure the scapulae are not elevated!)

Question 47

How are teaching pulling and pushing movements very similar in nature?

Answer 47

They are similar because as a trainer you are really focused on stabilizing the scapulothoracic region which will in turn promote better glenohumeral function.

Question 48

What are a couple of exercises used to teach pulling movements?

Answer 48

Bilateral and unilateral rows.

Client begins in a seated position making contact with a chest rest, they pack both shoulders and brace the core as they pull the cables back without protracting the scapulae. The progression would be a seated row without a chest rest&raquo_space;>a standing row in a split stance position alternating the forward leg with each set»>a single arm row but pulling with one arm while the opposite leg is forward in a split stance position»>A single arm row but pulling with one arm while the same side leg is positioned forward in a split stance position

Question 49

During what movement is the need for thoracic mobility greater than pushing and pulling movements?

Answer 49

Rotational movements

Question 50

What exercises are used when teaching rotational movements?

Answer 50

Wood chops and hay balers

Question 51

What is the progression for teaching wood chops and hay balers for rotational movement training?

Answer 51

Began in half nailing position with me on soft surface pack shoulders, brace core, perform downward movement with arms across the front of the body. Hips and torso remain forward.

The progression would be the following:

1. “Long Moment Arm” -same movement but extending the arms to increase range of motion, hips and torso remain forward
2. “Standing Short Moment Arm” -stand and repeat the movement in a split stance position with arms short and repeat the movement across the body
3. “Standing Long Movement Arm” -stand in a split stance position with arms long and repeat the movement across the body
4. “Hip Hinge/Squat” -hold both hands 6 to 12 inches apart above shoulder and rotated in the direction of that shoulder, feet should be in split stance, load 70% of your body weight onto the lead leg exhale, hip hinge, and squat while rotating your hips outward and transferring 70% of your body weight onto the rear leg
5. “Full Chop” -perform the same movement as #4 But allow the torso to rotate further into the start position, and rotate past the hips at the end position.
6. The final progression would be #5 but adding external resistance in the form of a medicine ball or a kettlebell

Question 52

Why is it important to train the five primary movement patterns correctly prior to strength training?

Answer 52

Proper execution of the 5 primary movements are the foundation of all movement. done well, they promote movement efficiency as well as long-term maintenance and integrity of joint structures, muscles, connective tissue, and nerves of the musculoskeletal system.

Question 53

This bone is essential because it provides strength, TENDON Attachment sites for muscles, and organ protection without excessive weight

Answer 53

Cortical bone

Question 54

This position refers to a person standing erect with head, as, and palms facing forward(anterior).

The feet are close with the toes pointing forward in the arms hanging by the sides

Anterior; Towards the front; same as ventral

Answer 54

Anatomical position

Question 55

The longitudinal plane that divides the body into right and left portions

Example : allows forearm to move anteriorly & posteriorly

Answer 55

Sagital plane

Question 56

The section of a plane that runs at the right angle to the sagittal plane dividing the body into anterior and posterior portions

Answer 56

Frontal plane

Question 57

The plane for the imaginary line that divides the body or any of its parts, into superior and inferior parts also called the horizontal plane

Answer 57

Transverse plane

Question 58

These are movement patterns that occur in the FRONTAL plane

ABDuction is when the body part is moving ______ from the midline - IE: Lateral raise

ADDuction movement of the body part is coming ______ to the midline - IE: coming down from lateral raise

Answer 58

Away

Closer

Question 59

The sense of knowing where the body is in relation to its various segments in the external environment is called what?

Answer 59

Proprioception

Question 60

A muscle that create a major movement is called a prime mover or _______?

Example: when the quads contract to extend the knee it is considered ______ where on the opposite side of the joint, the hamstrings are being stretched which is ______

Answer 60

Agonist

Antagonist

Question 61

Types of Muscular action

Static or _______ muscular contraction where the muscle is stimulated to generate tension but little or no joint movement occurs- used in balance and stabilization training

Shortening or _______ action the muscle shortens and overcomes a resistance force— bicep curl

Lengthening or _______ action the muscle is producing force to return to its resting length - lowering oof a bicep curl

Answer 61

Isometric

Concentric

Eccentric

Question 62

Is this open or closed kinetic chain movement?

The end of the chain farthest from the body is free, like a seated Leg extension

Answer 62

Open kinetic chain

Question 63

What type of kinetic chain movement is this?

The end of the chain farthest front the body Is fixed, such as a squat where the feet are fakes on the ground and the rest of the leg moves

These exercises tend to emphasize compression of joints which helps stabilize joints, the movement involves more More muscles and leads to better neuromuscular coordination

Answer 63

Closed kinetic chain

Question 64

Specific type of rotation where the forearm faces outward so the palm faces anteriorly with the body anatomical position is _______?

Whereas rotation of the forearm in word so the palm faces posteriorly is called _______?

Answer 64

Supination

Pronation

Question 65

Slow twitch muscle fibers or _______ contain large amounts of mitochondria, and surrounded by more capillaries than fast twitch fibers.

They also contain more myoglobin making them resistant to ________ and more capable of sustaining aerobic metabolism

Answer 65

Type 1

Fatigue

Question 66

Fast twitch muscle fibers are also called _____.

They have two subtypes, type IIx and IIa

II___ :Have small amount of mitochondria with a limited capacity for aerobic metabolism and fatigue more easily, these fibers cannot sustain effort for more than a few seconds. They do contain a high number of GLYCOLYTIC enzymes which can provide them with a lot of anaerobic capacity.
These are the largest and fastest, capable of producing the most force

II__: these fibers possess speed, fatigue resistance, and force production capabilities between slow twitch and other fibers. Their use for strength and power activities inconsistent and effort for a longer time

Answer 66

Type II

IIx

lla