imbalances/static Flashcards
extended periods of sitting
—can lead to: tight hip flexors, rounding of shoulders, and forward head
repetitive movement patterns
—can create pattern overload (e.g., arms constantly overhead –
construction, painting, etc. – can lead to tight latissimus dorsi and weak rotator cuff).
dress shoes
—constantly plantarflexed position leads to tight gastrocnemius and soleus causing decreased
dorsiflexion and over-pronation (flat feet).
common medications
can effect exercise performance; e.g., beta-blockers lower heart rate and blood
pressure.
kinetic checkpoints
—major joint regions of the body: feet, knees, LPHC, shoulders, and head/neck
static postural assessment - optimal posture (anterior)
FEET - Straight and parallel, not flattened or externally rotated KNEES-In line with toes, not adducted and internally rotated LPHC - level SHOULDERS -Level, not elevated or rounded HEAD/NECK - Neutral, not tilted or rotated
static postural assessment - optimal posture (lateral)
FEET - Neutral position, leg vertical at right angle to sole of foot KNEES- Neutral position, not flexed or hyperextended LPHC - Neutral position, not anteriorly or posteriorly rotated SHOULDERS - Normal kyphotic curve, not excessively rounded HEAD/NECK - Neutral position, not migrating forward
static postural assessment - optimal posture (posterior)
FEET - Heels are straight and parallel, not pronated KNEES - Neutral position, not adducted or internally rotated LPHC - level SHOULDERS - Level, not elevated or rounded HEAD/NECK - Neutral, not tilted or rotated
pronation distortion syndrome (shortened muscles)
GasSoPer/AddIlioHipBi(short) gastrocnemius soleus peroneals adductors iliotibial band hip flexor complex bices femoris (short head)
pronation distortion syndrome (lengthened muscles)
Ant-Tib/Post-Tib/Glute Max/Glute Med anterior tibialis posterior tibialis gluteus maximus gluteus medius
lower crossed syndrome (short muscles)
GasSoHipAddLatErect gastrocnemius soleus hip flexor complex adductors latissimus dorsi erector spinae
lower crossed (long muscles)
Ant-Tib/Post-Tib/Glute-max/Glute-med/TransA/Int-O anterior tibialis posterior tibialis gluteus maximus gluteus medius transverse abdominis internal obliques
upper crossed syndrome (shortened muscles)
Lat/Subscap/UTrap/LevScap/SternoC/Scalene/PecMaj/PecMin/TMaj latissimus dorsi subscapularis upper trapezius levator scapulae sternocleidomastoid scalenes pectoralis major/minor teres major
upper crossed (long)
Deep C/Rhom/Serrat/MidTrap/LowTrap/TMin/Infraspin deep cervical flexors rhomboids serratus anterior middle trapezius lower trapezius teres minor infraspinatus
performance assessment: davies test
assesses upper extremity stability and agility.
performance assessment: shark skill test
assesses lower extremity agility and neuromuscular control.
performance assessment: bench press test
estimates 1-rep max; upper body maximal strength
performance assessment: squat test
estimates 1-rep max; lower body maximal strength.
performance assessment: push up test
—assesses upper extremity muscular endurance.
performance assessment: LEFT Test
assesses agility, acceleration, deceleration, and neuromuscular control.
integrated flexibility continuum
In the optimum performance training model, there are three types of flexibility training.
corrective/active/functional flexibility
static stretching
min 30 sec works to relax muscles by inhibiting muscle spindle like smr thru autogenic inhibition
active stretching
works to relax muscles thru reciprocal inhibition
dynamic stretching
used in power level of OPT. moves body thru full range of motion. thru reciprocal inhibition
how to fix feet turning out
stretches: SMR: Gastrocnemius/soleus SMR: Biceps femoris (short head) Static gastrocnemius stretch Static supine biceps femoris stretch strengthening exercise: Single-leg balance reach
how to fix knees moving in
stretches: SMR: Adductors SMR: TFL/IT band Static supine biceps femoris stretch Static standing TFL stretch strengthening exercise: Tube walking: side to side
how to fix excessive forward lean
stretches: SMR: Gastrocnemius/soleus SMR: Quadriceps Static gastrocnemius stretch Static kneeling hip flexor stretch strengthening exercise: Quadruped arm/ opposite leg raise Ball wall squats
how to fix low back arch
stretches: SMR: Quadriceps SMR: Latissimus dorsi Static kneeling hip flexor stretch Static latissimus dorsi ball stretch strengthening exercise: Quadruped arm/ opposite leg raise Ball wall squats
how to fix arms fall forward
stretches: SMR: Thoracic spine SMR: Latissimus dorsi Static latissimus dorsi ball stretch Static pectoral wall stretch strengthening exercise: Squat to row
how to fix shoulders elevate
stretches: SMR: Upper trapezius (Thera Cane) Static stretch upper trapezius/ scalene stretch strengthening exercise: ball cobra
how to fix head protrudes
stretches: SMR: Upper trapezius (Thera Cane) Static stretch upper trapezius/ scalene stretch strengthening exercise: Chin tuck (keep head in neutral position during all exercises)
