Flexibility and mobility concepts

Question 1

what is fascia

Answer 1

fascia is the word use for all the connective tissues that wraps around and between muscles, tendons, and ligaments. it also binds other tissues, every organ, and all system together in the body.

Question 2

name 4 circumstances that could restrict the mobility of fascia.

Answer 2

• Insufficient hydration
• immobility
• Excessive fitness training
• Excessive physical labor
• Daily emotional stress
• insufficient sleep
• inability to relax
• anxiety
• poor diet

Question 3

What are 3 impacts to a negative change of the structure and function of the myofascia?

Answer 3

• Tight muscles and fascia
• poor posture
• Pain
• Stiff Joints
• Scar tissue
• Restricted ROM
• Restricted general mobility
• decreased strength
• Decreased balance
• Decreased speed

Question 4

which fascia line helps the body maintain posture and generate movements of extension or hyperextension. (tension in this line can restrict forward bending movements)

Answer 4

Posterior superficial

Question 5

Which fascia line activate during forward flexion, particularly through the trunk, assisting in bringing the trunk back to a neutral position? (involves action such as jumping, kettlebell swings and the top half of the deadlift)

Answer 5

Posterior longitudinal sling

Question 6

What is the role of the lateral sling?

Answer 6

helps control sideways movement of the pelvis, especially in single leg activities. assist in bringing the pelvis back to a neutral position during movements such as walking, running and rotation.

Question 7

What is the role of the Posterior Functional Line?

Answer 7

connects the movements of one shoulder to the opposite limb. Often involved in the initial windup then deceleration of throwing activities (ie baseball)

Question 8

which is the deepest identified myofascial line? it also maintains core alignment and stability and connects core stabilization to breath

Answer 8

Deep front line

Question 9

exercise that work in the front place (divide posterior and enterior)

Answer 9

side lunges,
banded side walks
side plank
lateral arm or leg raise

Question 10

exercise that work the transverse plane

Answer 10

elbow to opposite knee sit up
plank with knee to opposite elbow
rotational medicine ball throw

Question 11

exercise for the sagittal plane

Answer 11

squat, walking, running, climbing stairs, front lunges,

Question 12

what is a closed kinetics movement, give an exercise example

Answer 12

it’s a movement where your feet and/or hands cannot move freely. leg press, your feet are pushing againts something.

Question 13

what is an open kinetics movement and give exercise example

Answer 13

it’s a movement in which your hand or foot can move freely. ie, leg extension, the foot is free to move or dumbell overhead.

Question 14

in order place those from easiest to hardest

-sagittal, transverse, transition through plane, front

Answer 14

sagital, frontal, tranverse, transition

Question 15

in order place those from easiest to hardest

-maximum speed, slow moving, faster moving, stationary, maximum speed with change of direction

Answer 15

stationary, slow moving, faster moving, maximum speed, max with change of driection.

Question 16

name a regression from kneeling

Answer 16

four point quadrupled, floor prone or supine

Question 17

name a progression from barbell

Answer 17

dumbbell, kettlebells, cables and pulley or suspension trainers