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CHAPTERS 6-23 > IMPORTANT > Flashcards

IMPORTANT Flashcards

1
Q

Anterior view
Knee cave in
Overactive muscles

A

Tensor fascia latae (muscle, near front hip)
Adductor complex (inner thigh muscle)

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2
Q

Anterior view
knee cave in
underactive muscles

A

Gluteus medius/ Maximus
Anterior and posterior tibialis

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3
Q

Anterior view
feet turn out
underactive muscles

A

Anterior and posterior tibialis (shin muscles)
Gluteus medius/Maximus

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4
Q

Lateral view
LPHC
Low back arches
Underactive muscles

A

Gluteus maximus
Hamstring complex
Abdominals

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5
Q

Lateral view
LPHC
Low back arches
Overactive muscles

A

Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors (low back muscles)
Latissimus dorsi (large back muscles)

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6
Q

Lateral view
LPHC
Excessive forward lean
Overactive muscles

A

Hip flexors
Gastrocnemius/Soleus
Rectus abdominis and external obliques
(Superficial abdominal muscles)

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7
Q

Lateral view
LPHC
Excessive forward lean
Underactive muscles

A

Gluteus maximus
Hamstring complex
Lumbar extensors

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8
Q

Lateral view
Upper body
Arms fall forward
Overactive muscles

A

Latissimus dorsi
Pectoralis major/minor (chest muscles)
Teres major (posterior shoulder muscle)

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9
Q

Lateral view
Upper body
Arms fall forward
Underactive muscles

A

Middle/lower trapezius (mid back muscle)
Rhomboids (muscle near shoulder blades)
Posterior deltoids (back of shoulder muscles)
Rotator cuff

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10
Q

Anterior view
Feet turn out
Overactive muscles

A

Gastrocnemius
Hamstring complex
Soleus

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11
Q

Pronationdistortion weak muscles

A

Anterior tibialis
Posterior tibialis
Vastus medialis
Gluteus medius/Maximus
Hip external rotators

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12
Q

Lower crossed tight muscles

A

Gastrocnemius
Soleus
Hip flexor complex
Adductors
Latissimus dorsi
Erector Spinae

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13
Q

Lower crossed weak muscles

A

Anterior tibialis
Posterior tibialis
Gluteus maximus
Lucius medius
Transverse abdominis
Internal oblique

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14
Q

Upper crossed tight muscles

A

Upper trapezius
Levator scapulae
Sternocleidomastoid
Scalene
Latissimus dorsi
Teres major
Subscapularis
Pec major/minor

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15
Q

Upper crossed weak muscles

A

Deep cervical flexors
Serratus anterior
Rhomboids
Mid Trapezius
Lower trapezius
Teres minor
Infraspinatus

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16
Q

OPT MODEL

A
  1. Stabilization
  2. Strength
    3.power
17
Q

Phases in opt model

A
  1. Stabilization
    Stabilization endurance
  2. Strength
    Strength endurance
    Muscular development
    Maximal strength
  3. Power
    Power
18
Q

PHASE 1
Stabilization endurance

A

Sets: 1-3
Reps: 12-20
Rest: 0-90 seconds
Tempo: 4-2-1-1 slow
(Eccentric)- isometric - concentric- isometric
Intensity: 50-70%

19
Q

PHASE 2
Strength endurance

A

Sets: 2-4
Reps: 8-12
Rest: 0-60 seconds
Tempo: n/a
Intensity: n/a
Supersets= stable into unstable
Benchpress into Push up
Pull up into TRX row
Squat into a step up

20
Q

PHASE 3
Muscular development
(Hypertrophy)

A

Sets: 3-6
Reps: 6-12
Rest: 0-60 seconds
Tempo: 2-0-2-0
Intensity: 75-85%

21
Q

PHASE 4
Maximal strength

A

Sets: 4-6
Reps: 1-5
Rest: 2-4 mins
Tempo: X-X-X-X
Intensity: 85-100%

22
Q

PHASE 5
Power

A

Sets: 3-5
Reps: 1-5, 8-10
Rest: 3-5 mins
Tempo: X-X-X-X
Intensity: 30-45%
SUPER Sets = heavy into explosive= POWER: bench press into plyo push-up
Jumps into squats, ball slams into heavy, rows.

23
Q

Agonists

A

The primary muscles providing force for a movement
Ex. Gluteus maximus is the agonist for hip extension, the quadriceps are the agonist for knee extension.

24
Q

Synergist

A

Muscles that assist Agonists to produce a movement.
Ex. The hamstring complex and the erector spinae are synergistic with the gluteus maximus during hip extension.

25
Q

Stabilizers

A

Muscles that contract isometrically to stabilize the trunk and joints as the body moves. Ex: the transversus abdominis, internal obliques, multifidus stabilize the LPHC during hip extension

26
Q

Antagonist

A

Muscles on the opposite side of a joint that are in direct opposition of agonist muscles. Ex. The biceps brachii is an antagonist to the triceps brachii during elbow extension.

27
Q

Overactive/ short muscles

A

Gastrocnemius
Soleus
Adductors
Hamstring complex
Psoas
Tensor fascia latae
Rectus femoris
Piriformis
Quadratus lumborum
Erector Spinae
Pectoralis major/minor
Latissimus dorsi
Upper trapezius
Teres major
Levator scapulae
Sternocledimastoid
Scalenes

28
Q

Underactive / lengthened muscles

A

Anterior Tibialis
Posterior Tibialis
Vastus medialis oblique
Gluteus medius/Maximus
Transverse abdominis
Internal oblique
Multifidus
Serratus anterior
Middle/lower trapezius
Teres minor
Rhomboids
Infraspinatus
Posterior deltoid
Deep cervical flexors

29
Q

Pronationdistortion tight muscles

A

Gastrocnemius
Soleus
Peroneals
Adductors
Illiotibial head
Hip flexor complex
Bicep femoris (short)

30
Q

4-2-1-1

A

Stabilization endurance
Eccentric- concentric- isometric hold-

CHAPTERS 6-23 (8 decks)

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