DIRE Study Terms Flashcards
In a client with lower crossed syndrome, what muscles are most likely lengthened (need strengthening)?
Anterior Tibialis Posterior Tibialis Glutes Transversus absominis Internal Obliques
In a client with lower crossed syndrome, what muscles are most likely shortened (tight)?
Gastronemius Soleus Hip flexor complex Adductors Latissimus dorsi Erector spinae
In a client with upper crossed syndrome, what muscles are most likely lengthened (need strengthening)?
- Deep cervical flexors
- Serratus Anterior
- Rhomboids
- Mid-traps
- Lower trapezius
- Teres minor
- Infraspinatus
In a client with upper crossed syndrome, what muscles are most likely shortened (tight)?
- Upper traps
- Levator scapulae
- Sternocleidomastoid
- Scalenes
- Latissimus dorsi
- Teres major
- Subscapularis
- Pectoralis major/minor
In a client with pronation distortion syndrome, what muscles are most likely shortened (tight)?
- Gastronemius
- Soleus
- Peroneals
- Adductors
- Iliotibial head
- Biceps femoris (short head)
- Hip flexor complex
In a client with pronation distortion syndrome, what muscles are most likely lengthened (need strengthening)?
- Vastus medialis
- Glutes
- Hip external rotators
- Anterior tibialis
- Posterior tibialis
“V”irginia’s “G”lutes “H”appened “T”o “T”oot
While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client has an excessive forward lean?
- Hip flexor
- Abdominals
- Gastronemius
- Soleus
HAGS-AGE
While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client has an excessive forward lean?
- Anterior tibialis
- Glutes Max
- Erector spinae
HAGS-AGE
While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client has a low back arch?
- Hip flexor
- Erector spinae
- Lats
HEL-GHI
While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client has a low back arch?
- Glutes max
- Hamstrings
- Intrinsic core
HEL-GHI
While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client’s feet turn out?
- Soleus
- Gastronemius
- Biceps Femoris (short head)
“S”ilas’ “G”assy “B”utt
While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client’s feet turn out?
- Gastrocnemius
- Gracilis
- Popliteus
- Hamstring complex
- Satorius
“G”eorge “G”oes to “P”eeny “H”igh “S”chool
While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client’s knees turn inward?
- Adductors
- Biceps femoris (short head)
- TFL
- Vastus lateralis
“A”rmadillos “B”efriend “T”rendy “V”egans
While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client’s knees turn inward?
- Glutes
- Vastus medialis obliques
“G”od is a “V”egetarian
While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client’s arms fall forward?
- Pectoralis major/minor
- Teres major
- Latissimus dorsi
“P”raise “T”he “L”ord - TRR
While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client’s arms fall forward?
- Traps (Mid & Lower)
- Rhomboids
- Rotator cuff
“P”raise “T”he “L”ord - TRR
ZONE ONE: How do you determine the appropriate intensity at which the client should work while performing cardio respiratory exercise.
ZONE ONE: 65-75%
220 - age = Maximal heart rate
Maximal Heart Rate x 0.65
Maximal Heart Rate x 0.75
ZONE TWO: How do you determine the appropriate intensity at which the client should work while performing cardio respiratory exercise.
ZONE TWO: 76-85%
220-age = Maximal Heart Rate
Maximal Heart Rate x 0.76
Maximal Heart Rate x 0.85
ZONE THREE: How do you determine the appropriate intensity at which the client should work while performing cardio respiratory exercise.
ZONE THREE: 76-85%
220-age = Maximal Heart Rate
Maximal Heart Rate x 0.86
Maximal Heart Rate x 0.95
What is the top number in a blood pressure reading called? What does it mean?
Systolic. The pressure within the arterial system after the heart contracts.
What is the bottom number in a blood pressure reading called? What does it mean?
Dystolic. The pressure within the arterial system when the heart is resting and filling with blood.
What is healthy blood pressure?
Systolic = less than 120 mmhg Dystolic = less than 80 mmhg
120/80
What is Davis’s Law?
Soft tissue models along the lines of stress. We need to stress our muscles in order to develop them.
What does the body use protein for?
Tissue repair and synthesis as well as for energy. It is only used for energy if you don’t have enough glycogen from carbs.
If the body has to use protein for energy, what system is that called?
Gluconeogenesis
What part of the heart gathers oxygenated blood from the lungs?
Left atrium
What part of the heart gathers deoxygenated blood returning to the heart?
Right atrium
What part of the heart pumps deoxygenated blood to the lungs?
Right ventricle
What part of the heart pumps oxygenated blood to the body?
Left ventricle
Activation of these receptors will cause the muscle to relax, which prevents the muscle from excessive stress or possibility of injury.
Golgi tendon organs (GTOs)
Sensory receptors within muscles that run parallel to the muscle fibers and are sensitive to change in muscle length and rate of length change.
Muscle spindles
After leaving the left ventricle, blood enters which structure?
Aorta
What may be the best measure of cardiorespiratory fitness?
Maximal oxygen consumption (VO2 Max)
Within what range is the typical resting heart rate of a human being?
70 and 80 bpm
What term describes the number of heart beats per minute and the amount of blood pumped per beat?
Blood pressure
After how many minutes of exercise are the majority of muscle glycogen stores are depleted?
90 Minutes
What system provides energy for primarily high-intensity, short-duration bouts of exercise or activity?
ATP-PC
What system provides energy for roughly 30 to 50 seconds of physical activity?
Glycolysis
When an exercise is high intensity and lasts about 10 seconds, which energy pathways is predominantly in use?
ATP-PC
What term refers to the assistance of amino acids in energy production during periods of starvation?
Gluconeogenesis
Landing from a jump is considered what type of motion?
Eccentric
What is the term referring to the synergistic action of muscle groups to produce movement around a joint?
Force-couple relationship
Which motion is known as “a negative” in the health and fitness industry?
Eccentric Motion
As the velocity of a muscular contraction increases, the ability to produce force decreases for which part of the muscle action spectrum?
Concentric motion
Define and give example of the muscle action: Moving in the same direction as the resistance. Decelerates or reduces force.
Eccentric.
Ex: Landing from a jump, lowering a weight during resistance exercise.
Define and give an example of the muscle action: Moving in opposite direction of force. Accelerates or produces force.
Concentric.
Ex: Jumping upward, the “lifting” phase during a resistance training exercise.
Define and give an example of the muscle action: No visible movement with or against resistance. Dynamically stabilizes force.
Isometric.
During a dumbbell bench press, the rotator cuff musculature dynamically stabilizes the shoulder joint.
During a squat, the abductors and adductors of the thigh will dynamically stabilize the leg from moving too much in the frontal and transverse planes.
Muscle fibers that contain fewer capillaries, mitochondria, and myoglobin. These fibers fatigue faster than the other type of fibers.
Fast twitch fibers - Type II
Muscle fibers that contain a greater amount of capillaries, mitochondria, and myoglobin. These fibers are usually found to have a higher endurance capacity than the other type of fibers.
Slow twitch fibers (type I)
The core muscular has been divided into 3 systems. What are they?
- Local stabilization system
- Global stabilization system
- Movement system
Clients who can maintain zone one heart rate for atleast ____ minutes, two to three times per week will be ready for stage II.
30 minutes
In zone 3 of cardiorespiratory training, what is predicted HRmax ?
86 to 95%
In zone 1 of cardiorespiratory training, what is predicted HRmax?
65 to 75%
What is BMI of a healty individual?
18.6-24.99
What BMI range is considered obese?
30 +
In zone 2 of cardiorespiratory training, what is predicted HRmax?
76 to 85%
According to the 2008 Physical Activity Guidelines, what is the minimum amount of time per week an individual should engage in physical activity if performed at a moderate-intensity level?
150 minutes
Dynamic stretching uses which concepts to improve soft tissue extensibility?
Reciprocal inhibition
What is the appropriate method to estimate the peak maximum heart rate for a client?
Subtract the client’s age from 220.
What time is most effective to have your clients take their resting heart rate?
After waking-up
What term represents the pressure within the arterial system when the heart is resting and filling with blood?
Diastolic
What term represents the pressure within the arterial system after the heart contracts?
Systolic
Scientific evidence indicates that the risk for disease increases with a BMI of…
25 or greater
What test is designed to estimate a cardiovascular starting point by having the client walk 1 mile as fast as he or she can control on a treadmill?
Rockport Walk Test
What performance assessment measures upper extremity agility and stabilization by assuming push up position and quickly moving the right hand to touch the left hand?
Davies Test
What performance assessment assesses lower extremity agility and neuromuscular control by hopping in each box in a designated pattern, but always returning to the center box?
Shark Skill Test
Which type of flexibility training is appropriate at the Stabilization Level (Phase 1) of the OPT model?
Corrective flexibility
Which form of stretching should be used to inhibit muscle spindle activity of a tight muscle before and after physical activity?
Static stretching
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.
Synergist Dominance
The neuromuscular phenomenon that occurs when a joint dysfunction inhibits the muscles that surround the joint.
Arthrokinetic Inhibition
A biomechanical and neuromuscular dysfunction in which forces at the joint are altered, resulting in abnormal joint movement and proprioception.
Arthrokinetic Dysfunction
What is the simultaneous contraction of one muscle and the relaxation of its antagonist?
Reciprocal inhibition
Ex: To perform elbow flexion during a biceps curl, the biceps actively contract while the triceps (antagonist muscle) relaxes to allow the movement to occur.
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
Autogenic Inhibition
What are proper backside sprint mechanics?
Ankle plantarflexion
Knee extension
Hip extension
Triple extension of the ankle, knee and hip in appropriate synchrony.
Muscular endurance and stabilization is best achieved by performing ___to ___ sets of __ to ___ repetitions at __ to __% of the one-repetition maximum.
1 to 3 sets
12 to 20 reps
50 to 70% of 1RM intensity
Hypertrophy is best achieved using ___to ___ sets of __ to ___ repetitions at __ to __% of the one-repetition maximum.
3 to 5 sets
6 to 12 reps
75 to 85% of 1RM intensity
For maximal strength adaptations, ___to ___ sets of __ to ___ repetitions at __ to __% of the one-repetition maximum, are recommended.
4 to 6 sets
1 to 5 reps
85 to 100% of 1RM intensity
For power adaptations, ___to ___ sets of __ to ___ repetitions at __ to __% of the one-repetition maximum or approximately 10% body weight are recommended.
3 to 6 sets
1 to 10 reps
30 to 45% of 1RM intensity
Muscular endurance and stabilization is best developed with a slow repetition tempo. One example of a slow tempo would be a ___-second eccentric action, ___-second isometric hold, and ___-second concentric contraction. (__/__/__)
4/2/1
Hypertrophy is best achieved with a moderate tempo. One example of a moderate tempo would be a ___-second eccentric action, ___-second isometric hold, and ___-second concentric contraction. (__/__/__)
2/0/2
Muscular endurance and stabilization adaptations is best developed with relatively short rest periods often ranging from __to__ seconds.
0-90 seconds
Hypertrophy is best achieved with relatively short rest periods often ranging from __ to __ seconds.`
0-60 seconds
Maximal strength adaptations are best achieved with relatively long rest periods, generally ranging from __ to __ minutes.
3 to 5 minutes
Power adaptations are best achieved with relatively long rest periods, generally ranging from __ to __ minutes.
3 to 5 minutes
