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ACE Lesson 16: Functional Movement and Resistance Training > Functional Programming for Stability-Mobility and Movement > Flashcards

Functional Programming for Stability-Mobility and Movement Flashcards

1
Q

the ability to maintain or control joint movement or position

A

joint stability

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2
Q

the range of uninhibited movement around a joint or body segment

A

joint mobility

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3
Q

T/F: Movement efficiency involves a synergistic approach between stability and mobility where proximal stability promotes distal mobility.

A

True

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4
Q

the movement efficiency model

A 
- active systems (muscles), passive systems (ligaments, joints), neural systems (proprioceptors, motor units), arthrokinematics
contribute to:
- sensory input and motor output
leads to:
- joint stability and mobility
leads to:
- movement efficiency
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5
Q

the general term for the specific movements of joint surfaces, such as rolling or gliding

A

arthrokinematics

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6
Q

joints that promote/favor stability

A

scapulothoracic
lumbar spine
knee
foot

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7
Q

joints that promote/favor mobility

A

glenohumeral
thoracic spine
hip
ankle

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8
Q

typical movement compensations that occur when mobility is compromised

A

1) the joint will seek to achieve the desired ROM by incorporating movement into another plane (e.g., in the birddog (sagittal plane movement), lack of flexibility in hip flexors will cause extended leg and hips rotate into the transverse plane)
2) adjacent, more stable joints may need to compromise some degree of stability to facilitate the level of mobility needed (e.g., someone with kyphosis who attempts to extend the thoracic spine may increase lumbar lordosis as compensation for the lack of thoracic mobility)

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9
Q

T/F: Periods of inactivity when joints are held passively in shortened positions result in muscle shortening.

A

True

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10
Q

T/F: Prolonged periods of sitting without hip extension shortens the hip flexors.

A

True

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11
Q

cycle of dysfunctional movement

A

1) muscle imbalances caused by various factors
2) alters muscle physiological and neurological properties
3) compromises the mobility-stability relationship
4) the body subscribes to the law of facilitation
5) dysfunctional movement
6) inevitable breakdowns

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12
Q

the relationship between the contractile proteins (e.g., myosin and actin) of a sarcomere and their force-generating capacity

A

length-tension relationship

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13
Q

T/F: A slight stretching of the sarcomere beyond its normal resting length is optimal in increasing force-generating capacity.

A

True

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14
Q

causes/reasons for shifting the length-tension curve to the left (excess sarcomere shortening/overlap)

A

1) immobilization
2) passive shortening
3) trauma
4) aging

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15
Q

amount of sarcomeres in a typical muscle myofibril

A

500,000

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16
Q

amount of time it takes for muscles to shorten when held in passively shortened positions without being stretched or used through full or functional ROM

A

2-4 weeks

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17
Q

force-generating capacity (increased or decreased) of a shortened muscle in various positions (shortened, normal, lengthened)

A

shortened: increased
normal: decreased
lengthened: decreased

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18
Q

best way (training method) to restore normal resting length and muscle’s force-generating capacity

A

strengthen the muscle in normal-resting-length positions, not lengthened positions

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19
Q

best method (exercise) to correct a client’s protracted shoulders (lengthened rhomboids and posterior deltoids)

A

isometric contraction or limited ROM of high-back rows; do not perform the exercise using full ROM as momentum will be carried through the weaker region, decreasing the ability to strengthen the muscle where it needs to be strengthened

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20
Q

through this, muscles function by providing opposing, directional, or contralateral pulls at joint to achieve efficient movement

A

force-coupling relationships

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21
Q

T/F: Hypertonic muscles decrease the neural drive to the opposing muscle via reciprocal inhibition.

A

True

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22
Q

When an antagonist muscle is further weakened due to reciprocal inhibition, other muscles at the joint (synergists) will assume responsibility of becoming the prime mover.

A

synergistic dominance

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23
Q

T/F: An example of synergistic dominance is a tight hip flexor will weaken the gluteus maximus and force the hamstrings to assume a greater role in hip extension.

A

True

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24
Q

T/F: Synergistic dominance may lead to overuse/overload and increased the likelihood for tightness and injury.

A

True

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25
Q

pain compensation cycle

A

1) muscle imbalance
2) altered length-tension and force-coupling relationships
3) altered joint mechanics
4) altered neuromuscular control and function
5) postural misalignments and faulty loading
6) excessive musculoskeletal loading
7) pain, injury, and further compensation
8) further muscle imbalance (cycle starts over)

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26
Q

pre-exercise stretching techniques for deconditioned clients with poor flexibility and muscle imbalance

A

stability and mobility (restorative flexibility) =>

myofascial release, warm-up, static stretches

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27
Q

pre-exercise stretching techniques for conditioned clients with good flexibility and muscle balance

A

maintain active flexibility =>

myofascial release, dynamic stretches

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28
Q

pre-exercise stretching techniques for performance athletes with good skill and flexibility

A

functional flexibility =>

dynamic stretches, ballistic stretches

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29
Q

stretches during exercise

A

dynamic stretches

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30
Q

post-exercise stretching techniques

A

myofascial release, proprioceptive neuromuscular facilitation (PNF), static stretches

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31
Q

client performs small, continuous, back-and-forth movements on a foam roller or similar device, covering an area of 2-6 in (5-15 cm) over a tender region for 30-60 seconds

A

self-myofascial release (SMR)

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32
Q

stretches taken to the point of tension, performing a minimum of 4 reps, and holding each rep for 15-60 seconds

A

static stretching

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33
Q

a hold-relax stretch, holding the isometric contraction of the agonist for a minimum of 6 seconds, followed by a 10-30 second assisted or passive static stretch

A

proprioceptive neuromuscular facilitation (PNF)

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34
Q

stretching that is effective for individuals participating in sports that require explosive movement

A

dynamic and ballistic stretching

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35
Q

beginning routine/phase of a progression model aiming to strengthen weakened muscles

A

2-4 reps of isometric contractions, each held 5-10 seconds, at less than 50% maximal voluntary contraction (MVC), in a supported, more isolated environment

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36
Q

purpose of the deep (innermost) layer of the core

A

small muscles that are rich in sensory nerve endings that provide continuous feedback to the brain regarding loading and position of the spine

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37
Q

purpose of the middle layer of the core

A

provide a solid, stable working foundation from which the body can operate

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38
Q

purpose of the outermost layer of the core

A

responsible for generating movement and forces within the trunk

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39
Q

muscles contained in the outermost layer of the core

A

rectus abdominis, erector spinae, internal and external obliques, iliopsoas, and latissimus dorsi

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40
Q

muscles contained in the middle layer of the core

A

transverse abdominis (TVA), multifidi, quadratus lumborum, deep fibers of the internal oblique, diaphragm, pelvic floor musculature, and the adjoining fasciae

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41
Q

T/F: Delayed activation of the transverse abdominis may inadequately stabilize the lumbar spine during movements of the upper and lower extremities, increasing the potential for injury.

A

True

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42
Q

percentage of the US population affected by low-back pain

A

80%

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43
Q

core training phase should begin with what protocol

A

establishing the stability of the lumbar spine with exercises that emphasize TVA activation and the re-education of faulty motor patterns

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44
Q

terms used to define the activation of the TVA which draws the abdomen inward toward the spine

A

centering, hollowing, or drawing-in

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45
Q

T/F: Bracing ensures a higher degree of stability than centering (or hollowing, drawing-in).

A

True

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46
Q

the co-contraction of the core and abdominal muscles to create a more rigid and wider base of support for spinal stabilization

A

bracing

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47
Q

T/F: Clients should master bracing before being introduced the concept of centering.

A

False

centering should be mastered first before bracing is introduced

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48
Q

3 stage model for core and balance training

A

1) core function
2) static balance
3) dynamic balance

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49
Q

focus of core function training

A

core-activation exercises and isolated stabilization under minimal spinal loading

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50
Q

focus of static balance training

A

seated and standing stabilization over a fixed based of support

51
Q

focus of dynamic balance training

A

whole-body stabilization over a dynamic base of support

52
Q

Core and balance training (3 stages) occur within what ACE IFT training phase?

A

2nd phase - movement training

53
Q

list of core function exercises that promote proximal stability

A

1) supine drawing-in (centering)

2) quadruped drawing-in (centering) with extremity movement

54
Q

purpose of the supine drawing-in (centering) exercise

A

re-educate faulty neural pathways

55
Q

exercise progression for supine drawing-in (centering)

A
  1. pelvic floor contractions (Kegels): 1-2 sets, 10 reps, 2-second tempo, 10-15 seconds rest b/w sets
  2. TVA contractions (drawing belly button toward the spine): 1-2 sets, 10 reps, 2-second tempo, 10-15 seconds rest b/w sets
  3. cominbation of the above 2 contractions: 1-2 sets, 10 reps, 2-second tempo, 10-15 seconds rest b/w sets
  4. contractions with normal breathing: 1-2 sets, 5-6 reps with slow 10-second counts while breathing independently, 10-15 seconds rest b/w sets; progress to 3-4 sets, 10-12 reps
56
Q

purpose of quadruped drawing-in (centering) exercise with extremity movement

A

reestablish core control with minimal loading on the spine during hip and shoulder movements

57
Q

a muscle that crosses one joint

A

monoarticulate (uniarticulate) muscle

58
Q

a muscle that crosses two joints

A

biarticulate muscle

59
Q

T/F: The soleus is an example of a biarticulate muscle.

A

False

monoarticulate (uniarticulate)

60
Q

T/F: The hamstrings are an example of a biarticulate muscle.

A

True

61
Q

list of exercises that promote mobility of the hips and thoracic spine

A

1) cat-camel
2) pelvic tilts
3) supine bent-knee marches (pelvic tilts progression)
4) modified dead bug with reverse bent-knee marches (pelvic tilts progression)
5) lying hip flexor stretch
6) half-kneeling triplanar stretch (hip flexor mobility progression)
7) lying hamstrings stretch
8) shoulder bridge (glute bridge)
9) supine 90-90 hip rotation stretch
10) spinal extensions and spinal twists
11) rocking quadriceps

62
Q

objective of this stretch/movement is to improve the mobility of the lumbar extensor muscles

A

cat-camel

63
Q

objective of this stretch/movement is to improve hip mobility in the sagittal plane

A

pelvic tilts

64
Q

objective of these 2 stretches/movements is to improve hip mobility in the sagittal plane without compromising lumbar stability during lower-extremity movement

A

1) supine bent-knee marches (pelvic tilts progression)

2) modified dead bug with reverse bent-knee marches (pelvic tilts progression)

65
Q

objective of this stretch/movement is to improve hip flexor mobility in the sagittal plane without compromising lumbar stability

A

lying hip flexor stretch

66
Q

objective of this stretch/movement is to improve hip flexor mobility in all 3 planes without compromising lumbar stability

A

half-kneeling triplanar stretch (hip flexor mobility progression)

67
Q

objective of this stretch/movement is to improve hamstrings mobility in the sagittal plane without compromising lumbar stability

A

lying hamstrings stretch

68
Q

objective of this stretch/movement is to improve hip mobility and stability and core stability by activating the gluteal muscle groups

A

shoulder bridge (glute bridge)

69
Q

objective of this stretch/movement is to improve hip mobility in the transverse plane

A

supine 90-90 hip rotation stretch

70
Q

objective of this stretch/movement is to promote thoracic extension

A

spinal extensions

71
Q

objective of this stretch/movement is to promote trunk rotation, primarily through the thoracic spine with some lateral hip mobility

A

spinal twists

72
Q

objective of this stretch/movement is to promote hip and thoracic mobility while simultaneously maintaining lumbar stability

A

rocking quadriceps (posterior mobilization)

73
Q

purposes of improving proximal stability of the scapulothoracic and glenohumeral joints

A

improvement of upper extremity movements (e.g., push and pull movements)

74
Q

T/F: The glenohumeral joint is a highly mobile joint that is contingent upon the stability of the scapulothoracic region.

A

True

75
Q

most problematic movements of the upper extremity due to the shoulder girdle favoring mobility over stability and bad posture

A

1) arm abduction

2) scapular stability during push and pull movements

76
Q

factors that promote stability within the scapulothoracic region

A

1) thoracic mobility
2) tissue extensibility (both active and passive structures)
3) healthy rotator cuff function
4) muscle balance within the parascapular muscles
5) ability to resist upward glide and impingement against the coracoacromial arch during deltoid action

77
Q

stretches to enhance tissue extensibility in the shoulder capsule

A

1) stretch inferior head of the shoulder capsule using an overhead triceps stretch
2) stretch posterior capsule by bringing the arm across and in front of the body
3) stretch the anterior capsule using a pectoralis stretch
4) stretch the superior capsule by placing a rolled-up towel 2 inches above the elbow against the trunk, grasping the base of the elbow and pulling it downward and inward

78
Q

T/F: Closed-kinetic chain (CKC) movements are generally more functional, as they closely mimic daily activities.

A

True

79
Q

OKC movement to kinesthetically improve awareness of good scapular position, improving flexibility and strength of key parascapular muscles

A

shoulder packing

80
Q

OKC and CKC rotator cuff exercises that promote scapulothoracic stability

A

1) internal and external humeral rotation
2) diagonals
3) reverse flys with supine 90-90
4) prone arm lifts
5) CKC weight shifts

81
Q

objective of internal and external humeral rotation

A

improve rotator cuff function while maintaining good scapular position

82
Q

objective of diagonals

A

to improve rotator cuff function with 4 integrated movements (in 2 diagonal patterns) at the glenohumeral and scapulothoracic joints

83
Q

objective of reverse flys with supine 90-90

A

strengthen the posterior muscles of the shoulder complex

84
Q

objective of prone arm lifts

A

strengthen the parascapular muscles

85
Q

objective of CKC weight shifts

A

stabilize the scapulothoracic joint and lumbar spine in a CKC position

86
Q

T/F: Within the distal segments of the body, the gastrocnemius and soleus muscles are often problematic, exhibiting tightness and limited mobility.

A

True

87
Q

another name for the two-headed gastrocnemius and the soleus muscles

A

triceps surae

88
Q

nature/method of static balance exercises

A

1) engage the core musculature (centering, hollowing, or drawing-in)
2) performed in seated positions using stable surfaces or unstable surfaces to impose small challenges to the balance centers
3) progressively manipulate training variables to challenge the body’s balance centers and limits of stability (LOS)
4) more static nature, implying that once the balance challenge is imposed, postural control must be maintained for approx. 5-10 seconds

89
Q

2 additional challenging variables to static balance exercises

A

1) reduce points of contact (e.g., move from balancing on 2 feet to 1)
2) add additional unstable surfaces

90
Q

training regimen (variables) for static balance

A
  1. perform 2-3 times a week
  2. perform at beginning of workout (before onset of fatigue)
  3. perform 1 set, 2-4 reps, 5-10 seconds each rep
91
Q

training conditions for static balance

A
  1. Narrow BOS (wide to narrow)
  2. Raise COG (e.g., raising arms overhead)
  3. Shift LOG (e.g., raising arms unilaterally, leaning or rotating trunk)
  4. Sensory alteration (e.g., shifting focal point to a finger 12 in. in front of one’s face, performing slow hand-eye tracking)
  5. Sensory removal (e.g., closing eyes)
92
Q

stance-position progression

A
  1. narrow stance and hip-width stance
  2. split stance and staggered stance
  3. tandem stance (one foot directly in front of the other)
  4. single-leg stance
93
Q

T/F: Weakness in the hip abductors reflects an inability to control lateral hip shift, placing additional stress on the knee.

A

True

94
Q

objective of single-leg stands

A

promote stability within the stance-leg and hip during a single-leg stand

95
Q

single-leg stand exercise protocol

A
  1. hip-hinge 10-15 degrees, transferring body weight into the heels
  2. contract abductor and adductor muscle groups in the left thigh then slowly raise the right heel 1 in (do not raise entire foot yet)
  3. briefly hold above position then lift entire foot 1 to 3 in
  4. briefly hold the above position then slowly extend the hips and stand vertically; the torso should not move and the stance-leg should remain stable
  5. perform 1-2 sets, 5-10 reps per leg, resting 30 seconds between sets
96
Q

ligament that connects from a posterior-lateral part of the femur to an anterior-medial part of the tibia within the knee joint

A

anterior cruciate ligament (ACL)

97
Q

important stabilizer of the femur on the tibia during knee extension and prevents the tibia from sliding forward and rotating excessively inward during walking

A

anterior cruciate ligament (ACL)

98
Q

ligament located on the medial surface of the knee

A

medial collateral ligament (MCL)

99
Q

a key mechanism to protect the knee that is directly related to a group of powerful and large posterior-lateral muscles at the hips, the gluteal group, which functions to decelerate hip rotation

A

medial collateral ligament (MCL)

100
Q

objective of the hip-hinge movement exercise

A

to emphasize “glute dominance” over “quad dominance” during the initial 10-15 degrees of movement

101
Q

objective of the lower-extremity alignment movement exercise

A

to promote alignment among the hips, knees, and feet during the bend-and-lift movement

102
Q

objective of the Figure-4 position

A

to promote optimal alignment between the trunk and tibia, as well as optimal position of the spine

103
Q

bend-and-lift movement patterns

A
  1. hip-hinge
  2. lower-extremity alignment
  3. Figure-4 position
104
Q

single-leg movement patterns

A
  1. half-kneeling lunge rise
  2. lunges
  3. lunge matrix
105
Q

objective of the half-kneeling lunge rise movement pattern

A

to teach the proper mechanics of the rising portion of the lunge

106
Q

objective of the lunge movement pattern

A

to teach the proper mechanics of the full lunge

107
Q

objective of the lunge matrix (different directional lunge movements)

A

to promote stability and mobility throughout the kinetic chain using variations of the standard lunge movement

108
Q

degrees of rotation required of the glenohumeral and scapulothoracic joints to achieve 180 degrees of rotation in shoulder flexion (e.g., front raise) and overhead press (e.g., dumbbell press) movements

A

glenohumeral: 120 degrees
scapulothoracic: 60 degrees

109
Q

pushing movement patterns

A
  1. bilateral and unilateral presses
  2. thoracic matrix
  3. overhead press
110
Q

objective of the bilateral and unilateral movement patterns

A

to execute open-chain pushing movements in unsupported environments without compromising stability in the scapulothoracic joint and lumbar spine

111
Q

objective of the thoracic matrix movement pattern

A

to promote multiplanar thoracic mobility with drivers (e.g., arms, lightly-weighted bar) while stabilizing the kinetic chain

112
Q

objective of the overhead press movement pattern

A

to provide additional stability to the shoulder capsule during the lowering phase of overhead pressing movements

113
Q

a common mistake when performing the overhead press movement

A

not controlling the downward (eccentric) phase of the lift/movement

114
Q

pulling movement patterns

A

bilateral and unilateral rows

115
Q

objective of bilateral and unilateral rows

A

to execute open-kinetic-chain pulling movements in unsupported environments without compromising stability of the scapulothoracic joint and lumbar spine

116
Q

two key rotational movement patterns

A
  1. wood chops

2. hay balers

117
Q

objective of the wood chop and hay baler spiral movement patterns

A

to introduce basic spiral patterns with small, controlled forces placed along the spine

118
Q

objective of the wood chop and hay baler movement patterns (not spiral)

A

to add external resistance from a cable or elastic resistance to the full wood chop and hay baler patterns

119
Q

this exercise involves a pulling action to initiate the movement down across the front of the body, followed by a pushing action in the upper extremity as the arms move away from the body

A

wood chops

120
Q

this exercise involves a pulling action to initiate the movement up across the front of the body, followed by a pushing action in the upper extremity as the arms move away from the body

A

hay balers

121
Q

the basic principle of a programming sequence that promotes stability and mobility

A

proximal stability promotes distal mobility

122
Q

next step after establishing stability in the lumbar spine

A

address mobility in the pelvis and thoracic spine

123
Q

role of serratus anterior during OKC movements

A

control movement of the scapulae against a more fixed rib cage

124
Q

role of serratus anterior during CKC movements

A

move the thorax toward a more fixed, stable scapulae

ACE Lesson 16: Functional Movement and Resistance Training (2 decks)

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