Exam 3 study guide Flashcards
Flexibility can be measured…
measured direct or indirect
Direct measure of flexibility
goniometer
Indirect measure of flexibility test
sit and reach (* lower back pain)
Sit and reach test
tests hamstrings and lower back, but a higher correlation to hammies. R value is below .75
Health history
helps indicate if range of motion needs to be assessed
Romberg test
measure static balance while standing with eyes open and eyes closed
BESS
3 stances held for 20 seconds. Sum 1 point for every error.
Y balance cut points
> 4 anterior, >6 cm posterior
Y balance faults
lose balance or control, land outside of red box, kick the box
FMS scoring
taking the highest attempt, composite lowest side
FMS correction order
Asymetrie s and deficiencies (1). ASLR, SM, Rotary, TSPU, INL, hurdle step. deep squat
Corrective exercise
inhibition, lengthen, activation, integration
Shoulder mobility overactive muscles
pecs, traps, a. delts, lats, terrus major, scalenes
Shoulder mobility underactive muscles
rhomboids, infraspinatus, deep neck flexors, mid/lower traps, teres minor
ASLR Overactive muscles
hip flexors, psoas, rectus femoris , hamstring, gastroc/soleus, erector spinae
ASLR underactive muscles
glutes, abs/rectus abdominis, anterior tibialis
Limited muscles you can do isolated strength on
gastroc, anterior tib, glutes
Muscles for postional isometric
all upper body
Integration for corrective exercise
challenges the joint we are trying to re-establish muscular balance.
Integration lower body movements
ASLR, squat, hip hinge
PNF protocols
all have autogenic inhibition (muscle we are stretching via GTO activation)
PNF hold
isometric
PNF contract
concentric
PNF reciprocal
contracting the agonist, impacts CNS
