Feet In straps Flashcards
1
Q
FIS name exercises
A
Bend and stretch
Lift and lower
Diamonds
Adductor stretch
Slices
Beats
Frog
Stag
Coordination
Short Spine
2
Q
FIS bend and stretch fb, spring, hr
A
Fb low
Spring 11/2 to 2
Hr app
3
Q
FiS Bend and stretch positions
A
Parallel
External
Internal
4
Q
FIS bend and stretch indications
A
- lp control challenge and hip control more than fb
- ideal challenge centre and pelvic control with dissoc leg movement
- prog foll foot series
- 2spring strength 1 spring lp cont/abs
- mobility
- strength
5
Q
FIS bend and stretch watch points
A
- post tilt pelvis with flex hips
- ant tilt ext legs
- ext Thor spine ext legs
- int rot knees
- lock knees
- tension up body
- insufficient act glutes in hip extension
6
Q
FIS bend and stretch contra indications
A
- acute lbp or SIJ injury
- acute hip injury eg labral lesion
- osteitis pubis
7
Q
FIS bend and stretch mods
A
- cushion, ball etc thighs add act
- magic circle Swiss ball lower legs inc add act
- abduct hips to control ind limbs
- hr up shorten anterior line
- legs lower = abs
- outer range from full to mid = thighs
- inner range = lp control
8
Q
FIS bend and stretch int rotation good for
A
Cleaners, footballers, cyclists
9
Q
FIS bend and stretch ext rotation good for
A
Activate glutes
10
Q
FIS Cues bend and stretch
A
Ext - big balloon squeeze and pop
Feet against wall
11
Q
FIS lift and lower exercise positions
A
Parallel
Ext rot
Int rot
12
Q
FIS lift and lower indications
A
- long lever challenge lp more than short lever
- centre and pelvic control with long lever dissoc leg move
- progress once bend and stretch mastered
- start 11/2 and prog 2
13
Q
FIS lift and lower diff positions benefits
A
P - up lp cont
P - down abs
Add toes Dorsi up and plant down - neural flex
Ext rot = glutes and lat rots
Int rot bias medial hs
14
Q
FIS lift and lower watch points
A
- post pelvic tilt flex hips
- ant pelvic tilt ext hips
- ext Thor spine ext legs
- int rot hips
- tension upper body
- flex knees
15
Q
FIS lift and lower mods
A
- reduce load pelvis w thighs in straps
- and knees flex
- cushion thighs facilitate add act Act AOS
- magic circle/swiss ball lower legs add act
- abduction hips cont ind limbs
- neural floss chin up with legs up and chin down legs down
16
Q
FIS Diamonds fb, spring, hr
A
Fb low
Springs 1-2
Hr flat
17
Q
fIS Diamonds indications
A
- glute max strengthen
- deep hip extension rotator strengthen
- mobilisation hip joints
- dissoc l spine and hips
- good stability
- good runners and cycling
- post hip surgery - strength
- arthritic hips - good feedback
- ab control and hip strength
18
Q
FIS diamond Watch points
A
- lumbar ext with hip extension
- Thor ext
- over activity VL or TFl
19
Q
FIS Diamons contraindications
A
- acute LBO or Hip joint path
20
Q
FIS diamonds h and l springs
A
H = hips
l = abs
21
Q
FIS diamonds cues
A
- squeeze heels together
- use glute and back of hips to lower legs
- fold up/ crease the hips
22
Q
FIS Adductor fb, spring, hr
A
Fb low
Spring 1-1/2
Flat
23
Q
FIS Adductor watch points
A
- post tilt w flex hips
- flex knees with abduct hips
- asymmetrical stretch
- uneven weight through feet
- movement of carriage
- lat tilt pelvis (oft due uneven weight bearing)
- rot pelvis (often due poor ecc add cont)
24
Q
fIS adductor indications
A
- lift and lowers achieved w pelvic cont
- engage glutes to bring legs back
25
FIS Adductor Mods
45
- keep carriage still
- add dorsiflex and plantar flex
- hold longer
- ext rotate legs
- int rot
- bias med and lat hs when over stretch
26
FIS Slices fb, springs, hr
Fb low
Springs 1-1/2
Hr suitable
27
FIS slices watch points
- hypertext of knees
- posterior tilt with flex of hips
- lateral tilt pelvis
- rotation pelvis
28
FIS Slices Modifications
- ext rotate hip jt bias bicep fem (hs)
- int rotate hip jt bias med components HS
- heavier spring for feedback
- one leg at a time and reps
29
FIS Slices Indications
- coordination
- hip mobilisation
- reciprocal leg movement
- challenge pelvic control
- can bring in rotational work
- neural exercise
30
FIS Beats fb, springs, hr
Fb low
Springs 1-2
Hr flat
31
FIS Beats watch points
- lumbar ext on hip extension
- thoracic ext
- locking knees
32
FIS Beats contraindication
- acute lbp or hip pathology
33
FIS Beats indications
- adductor strength
Progressive lp stabilisation inc rapid movements
34
FIS Beats mods
- vary leg height - low = abs
- ext rotation, good for dancers
- ball or circle between legs increase adductor
35
FIS Frog fb, springs, hr
Fb low
Springs 1-2
Hr suitable
36
FIS Frog watch points
- lack of hip disassociation from ls
- lock knees/ knee issues
- click hs tendons back of knee (reduce ext rotation rom)
37
FIS Frog indications
- ecc hamstring and add strength
- dynamic hs and add stretch
- challenge lp stab w multi-planar move
- mobilisation hip jt
38
FIS Frog Precursor
- add stretch
- lift and lower
- stag
- diamonds
39
FIS Frog contra indications
- acute lbo or hip pathology
- knee ligament if menisci injury
40
FIS Frog mods
- reduce ext rotation if knee issues
- reverse direction
41
FIS Stag fb, springs, hr
- fb low
Springs 1-2
Hr flat
42
FIS Stag Watchpoints
- lack of hip disassociation from pelvis
- upward lateral lp tilting abducting left
- pelvic rotation
- thoracic extension
- keep carriage still
43
FIS stag indications
- ecc adductor strengthening
- dynamic adductor strengthening
- progressive lp stab
- ext rot hip
- rotary control hip
- single plane movement
- balance
- coordination
44
FIS Stag contraindications
- acute lbp or hip pain
45
FIS stag mod
- speed
46
FIS coordination fb, spring, hr
Fb low
Spring 1/2-1 1/2
Hr as suitable
47
FIS coordination Watchpoints
- loss NS
- dome RA
- flare ribcage
- elevation and protraction scan
- lock elbow and knee
- cervical protraction
48
FIS Coordination Indications
- prog lp stab
- prog scap stab (mid back arms)
- challenge co-ord
- challenge abs - abdo prep
49
FIS Coordination contr-indications
- acute lp pain
- avoid hip add if hip path or osteitis pubis
- doming RA = loss or TrA
50
FIS coordination precursors
- triceps
- abdo
- mid back
- beats
51
FIS Coordination Mods
- add abdo prep
- change leg angle low increase abs, high lower abs
- add magic circle/ ball adductors
52
FIS coordination contraindications
- acute lp pain
- avoid hip add if hip path or osteitis pubis
- some RA = loss TrA
53
FIS short spine - fb, springs, he
Fb low
Springs 1-2
HR FLAT
54
FIS short spine indications
- l and t flex mobilisation
- prog abdo retrain
- elegant and integrated
55
FIS short spine contraindication
- acute LBP
- pelvic pain
- lbp
- ante/post natal
- oesteoporosis
- diastasis
56
FIS Short Spine mods
- lift arms from carriage increase an challenge
- lower spring harder abs
- higher spring strength legs and glutes
- heavier springs hs and spinal flex issues
- might want cords longer
- hr down but maybe soft pillow
