Exam 1 Flashcards
Upper Cross Inhibited
Deep Neck Flexor (Longus cap., colli)
Lower Trap
Rhomboids
Serratus
Lower Cross Overactive
Paraspinals IT Band Lateral Hamstring Iliopsoas Lateral Gastroc
Lower Cross inhibited
Gluts (med. max.)
lumbopelvic hip stabilizers
Joints prone to mobility restrictions
THORACIC Ankle Hip Glenohumeral Upper Cervical
Joints prone to stability restrictions
Knee
Lumbar spine
Scapula
Lower Cervical
What is acute incr. in ROM attributed to with static stretching
Analgesic Effect
What happens to performance after stretching?
Stretch induced strength loss
decreased performance, acute inhibition of maximal force of the muscle
When is it best to perform static stretching?
On it’s own as part of a wellness plan NOT preceding or following event.
Ballistic stretches
Bouncing at end range, rapid alternating movements at end range.
Incr. Injury Risk, not good for dynamic sports
Active Dynamic stretches
Active movement through a full range.
Start slow and get fast. (grape to watermelon)
Post Isometric Relaxation (PIR)
Doctor passively stretches to tension, pt. contracts 10 seconds while breathing, relax then repeat 3-5 times
Post Facilitation Stretch (PFS)
- Target muscle is placed in midposition
- Patient contracts isometrically for 10 seconds using maximum strength
- Relaxation phase
- Stretch
- Repeat at new barrier
Ex. Using Hip flexors to stretch hamstring
Muscle Energy Technique (MET)
voluntary contraction of a muscle in precise and controlled direction and variations in intensity.
- take mm to comfortable point of barrier
- contract 25% dr. matches with resistance
active Isolated Stretching
Lengthening with a gentle pressure at end range to microscopically loosen scar tissue and allow restoration of proper muscle length.
The patient positions the part in the proper position andinitiates voluntary movement toward end range
Doc applies a gradual tension of no more than 1 pound of pressure to stretch. Stretch for no more than 2 seconds.
Return to start position
Repeat 8 to 10 reps
Sherlingtons law
Upper Cross Overactive
Upper Trap Levator Scapula Pec Major Pec Minor SCM Scalenes Ant. Deltoid
D1 shoulder flexion
Shoulder-Flexion, External Rotation, Adduction Forearm- Supination Wrist- Flexion Fingers-Flexion Flexy rexy add soup REflex
D2 Shoulder Extension
Shoulder- Extend, Internal Rotation, Adduction Forearm- Pronation Wrist- Flex Fingers- Flex Ex's are In Add Pro Flexors Flexing
D1 Hip Flexion
Hip- Flexion, Adduction, External Rotation
Ankle- Dorsiflex, Inversion
Toes- Extension
Flexadex, Dorsinex
D2 Hip Extension
Hip- Extension, Adduction, External Rotation
Ankle- Plantar Flexion, Inversion
Toes- Flexion
ExAddEx, Planinflex
Irradiation
Spread of excitation in CNS that causes contraction of synergistic muscles in a specific pattern.
i.e. bicep contraction causes triceps activation
Faciliation techniques are
Rhythmic stabilization, Slow Reversal, Fast Reversal
Rhythmic stabilization
Alternating between isometric actions of the agonist and antagonist.
Shake weights
Slow Reversal
Concentric actions of antagonist followed by concentric action of agonist.
Flex bicep, flex tricep.
Fast Reversal
Concentric action of antagonist followed by concentric action of agonist.
SAME as slow reversal but faster
Hold Relax
Isometric action of antagonist followed by relaxion, passive stretching of antagonist
Contract Relax
Maximal concentric action of antagonist against resistance, relax, passive movement into ROM
Contract Relax Agonist Contract (CRAC)
Reciprocal inhibition
Agonist Contract while stretching antagonist
Class 1 Lever
R ^ F Balanced Movement Axis close to resistance and force converts downward movement to upward movement cervical extension
Class 2 lever
^ R F (wheelbarrow) Move large resistance with little force move load in same direction as force small rang of motion pushup, calf raises
class 3 lever
^ F R (tongs) Produces speed more movement distally than proximal ^ ROM elbow, knee flexion
Sliding Filament Theory Steps
Ca+ influx binding on exposure sites to actin
Myosin binding to actin
Power stroke of the cross bridges, sliding of the thin filament
Binding ATP to cross bridge, which disconnects from actin
Hydrolysis of ATP - reset
Ca+ goes to sarcoplasmic reticulum
Contractile Strength Factors
# of motor units # of motor fibers per unit length of muscle direction of motion speed of contraction
SAID
specific adaptations to imposed demands
Progressive overload
Continual gains require ever increasing loads. Utilizing FITT principle Frequency Intesity Time Type
Timeframe of building mm.
Neural adaptation 3-6
Metabolic Adaptation 4-8
Size adaptation 6-8 minimum
Exercise order
power
structural/core
assistance
Plyometric phases
eccentric- forceful lengthening mm (spindles activated)
amortization- conversion btwn concentric and eccentric (shorter=better
concentric- activation of mm (spindles)
karvonen formula
220-Age=Max HR
Max HR-Resting HR=HR Reserve
Reserve x % (40-59 mod. 60-80 int.) + Resting HR
