E.T. Flashcards
Name the structures that make up the
lumbo-pelvic-hip complex (LPHC).
Lumbar spine, pelvic girdle, abdomen,
and hip joint
Dysfunction within the connective
tissue of the kinetic chain that
is treated by the body as an injury,
initiating this repair process.
Cumulative injury cycle
Name four core-strength exercises.
Ball Crunch, Back Extensions, Reverse
Crunch, Cable Rotations
The type of flexibility training that
applies gentle force to an adhesion,
altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia.
Self-myofascial release
Exercises in the core-stabilization level
are identified through these characteristics.
They involve little motion through the
spine and pelvis
What are four common ways a stressor
causes breakdown or injury?
Stress fractures, muscle strains, joint
pain, emotional fatigue
Name four core-stabilization exercises.
Marching, Floor Bridge, Floor Prone
Cobra, Prone Iso-abs
Law stating that soft tissue models
along the lines of stress.
Davis’s law
Referred to as a co-contraction of
global muscles, such as the rectus
abdominis, external obliques, and quadratus lumborum.
Bracing
It is critical that the core training
program is designed to achieve these
three functional outcomes in the right
order.
- Intervertebral stability,
- Lumbo-pelvic stability,
- Movement efficiency
What are the proper backside
mechanics during sprinting?
Ankle plantar flexion, knee extension,
hip extension, and neutral pelvis
What are the proper frontside
mechanics during sprinting?
Ankle dorsiflexion, knee flexion, hip
flexion, and neutral pelvis
The ability to accelerate, decelerate,
stabilize, and change direction quickly,
while maintaining proper posture.
Agility
The ability to react and change body position with maximum rate for force production, in all planes of motion and from all body positions, during functional activities.
Quickness
The ability to move the body in one
intended direction as fast as possible.
Speed
Name four core-power exercises.
Rotation Chest Pass,
Ball Medicine Pullover Throw,
Front Medicine Ball Oblique Throw,
Soccer Throw
The ability of the body to
produce high levels of force for prolonged periods of
time.
Muscular endurance
What is a component of core-power
exercises that make them easy to identify?
Explosive movements with medicine
balls
Name five balance-stabilization exercises.
Single-leg Balance, Single-leg Balance Reach, Single-leg Hip Internal and External Rotation, Single-leg Lift and Chop, Single-leg Throw and Catch
Name five balance-strength exercises.
Single-leg Squat, Single-leg Squat Touchdown, Single-leg Romanian Deadlift, Step-up to Balance, Multiplanar Lunge to Balance
Name three balance-power exercises.
Multiplanar Hop with Stabilization,
Multiplanar Single-leg Box Hop-up with Stabilization,
Multiplanar Single-leg Box Hop-down with Stabilization
What are four plyometric-stabilization
exercises?
Squat Jump with Stabilization,
Box Jump-up with Stabilization,
Box Jump-down with Stabilization,
Multiplanar jump with Stabilization
Name four plyometric-strength exercises.
Squat Jump, Tuck Jump, Butt Kick,
Power Step-up
Name three plyometric-power exercises.
Ice Skater,
Single-leg Power Step-up,
Proprioceptive Plyometrics
Exercises that use quick powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.
Plyometric training
Body position progressions in balance training.
Two-leg stable,
single-leg stable,
two-legs unstable,
single-leg
Give examples of chest exercises used
in the Stabilization Level of the OPT model.
Ball Dumbbell Chest Press, Push-up,
Ball Push-up: hands on the ball,
Standing Cable Chest Press
What are the two techniques used in
corrective flexibility according to the
integrated flexibility continuum?
SMR (self-myofascial release) and
static stretching
Give examples of total-body power exercises
Two-arm Push Press, Barbell Clean, Dumbbell Snatch, Squat Thrust, Kettlebell Hang, Clean and Jerk
What is the minimum amount of time
static stretches should be held?
30 seconds
Name two different leg-stabilization exercises.
Ball Squat and Multiplanar Step-up to Balance
What are three things that a client should have established prior to incorporating a dynamic stretching
program?
Good levels of tissue extensibility,
core stability, and
balance capabilities
Name two strength level exercises for the legs.
Leg Press and Barbell Squat
Name two power level exercises for
the legs.
Squat Jump and Tuck Jump
Give three examples of shoulder-power exercises.
Front Medicine Ball Oblique Throw,
Overhead Medicine Ball Throw,
Speed Tubing Shoulder Press
Give examples of total-body strength exercises.
Lunge to Two-arm Dumbbell Press;
Squat, Curl, to Two-arm Press;
Step-up to Overhead Press: sagittal plane;
Romanian Deadlift, Shrug to Calf Raise
Based on the exercise selection continuum what
exercises should be selected for the adaptation of
stabilization?
Total-body, multi-joint or single joint, controlled unstable
Give four examples of core-stabilization exercises.
Marching, Floor Bridge,
Floor Prone Cobra,
Prone Iso-abs
Give four examples of core-strength exercises.
Ball Crunches, Back Extensions,
Reverse Crunches, Cable Rotations
Body position progressions used for
balance training.
- Two-leg stable
- Single-leg stable
- Two-legs unstable
- Single-leg unstable
