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EXCI 455 > Lecture 9: Flexibility Training > Flashcards

Lecture 9: Flexibility Training Flashcards

1
Q

What are the joints and movement involved in putting clothes over the head

A

Shoulder joint

  • Elevation (flexion and abduction)
  • External rotation
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2
Q

What are seated dynamic stretches (4)

A
  • Floor reach: bend forward toward floor reaching as far as possible toward the floor or touching the floor if ROM permits
  • Seated trunk rotation: slowly rotate trunk and head until you can see an imaginary car
  • Seated abduction
  • Alternate knee to chest
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3
Q

What percentage of OA at the age of 75 have osteoarthritic changes

A

85%

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4
Q

What factors contribute to Stiffness in OA (4)

A
  1. With age
  2. Connective tissues involved in mobility
  3. With age change in chemical composition of the connective tissue matrix and collagen
  4. Breakdown of articular surfaces in the weight bearing joints
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5
Q

What are the joints and movements involved in fastening or unfastening clothes in the back

A

Shoulder Joint

  • Abduction
  • Internal rotation
  • Extension
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6
Q

Functional consequence of less of flexibility can greatly affect what ADLS (4)

A
  1. Getting out of a car
  2. Stepping on or off a curb
  3. Bending down to pick something up
  4. Putting on clothes
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7
Q

What are the joints and movements involved in walking, ascending stairs and getting down onto and up from the floor/tub

A

Hip, Knee and Ankle joint

Walking: least demanding
Hip flexion and extension
Knee flexion
Ankle dorsiflexion

Stairs:
Hip flexion
Knee flexion
Ankle dorsiflexion

Tub: most demanding
Hip flexion
Knee flexion
Ankle dorsiflexion

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8
Q

Critical ranges are important when designing PA program to?

A

To improve OA’s function

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9
Q

Spinal ext will decrease by ____%
Hip ext will decrease by ___%
Knee flexion will decrease by ____%

A

Spinal ext will decrease by 50%
Hip ext will decrease by 20%
Knee flexion will decrease by 2%

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10
Q

Give examples of BADLs

A
  • Bathing and showering
  • Bowel and bladder management
  • Dressing
  • Eating
  • Feeding
  • Functional mobility
  • Personal hygiene
  • Toilet hygiene
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11
Q

Which SFT test can be used to test fastening and unfastening clothes in the back

A

Back scratch test

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12
Q

What is ROM

A

Total excursion possible at a joint from the beginning of movement to the end of it

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13
Q

Increase in number of functional limitations leads to?

A

Loss of independence

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14
Q

What are some modes of exercise used to improve their flexibility

A
  • Traditional stretching
  • Dance
  • Tai Chi
  • Aquatic exercise

All good to inc ROM and dec stiffness

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15
Q

What are the special considerations after knee surgery

A
  1. Can rarely flex past 110 degrees
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16
Q

On AVG is the dec. in ROM greater in upper or lower extremity

A

LOWER

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17
Q

What are the special consideration after hip surgery

A
  1. No hip flexion past 90 degrees
  2. No hip adduction past midline (no leg crossing)
  3. No internal rotation of the hip
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18
Q

Is putting on clothes a BADL or a IADL

A

BADL

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19
Q

Why do some OA sleep with a pillow between their legs

A

So that they do not cross on internally rotate in the middle of the night

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20
Q

Give some examples of IADL’s

A
  • Housework
  • Taking meds as prescribed
  • Managing money
  • Shopping for groceries or clothing
  • Use of telephone or other form of communication
  • Using technology
  • Transportation within the community
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21
Q

Dynamic stretches can be introduced when muscles are _______ and to participants with poor ______

A

Dynamic stretches can be introduced when muscles are warmer and to participants with poor body awareness

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22
Q

What are 4 exercise flexibility guidelines

A
  1. Emphasize joints that have significant decrease in joint ROM
  2. Stretch to a point of gentle tension, but not paint
  3. Do not jerk, bounce or force a stretch because this could result in injury
  4. Breath during stretching
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23
Q

What are some standing dynamic stretched (6)

A
  • Reach and curl: from a standing position, reach arms overhead
  • Picking apples: reach up with single arm to pick imaginary fruit
  • Climbing rope: clients climb and imaginary rope
  • Knees up Mother Brown: Exaggerated march in place
  • Side lunges with a) spinal flexion b) arm reach across body c) forward arm reach
  • Walking with six to seven alternating bouts of long and short strides
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24
Q

What is the mnemonic for BADls and what does it stand for

A 
DEATH
D: dressing/bathing
E: eating
A: amulating
T: toileting
H: hygiene
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25
Q

Can flexibility exercises improve ROM at any age?

A

yes

26
Q

When OA improve flexibility they can improve on what types of ADLS

A

Basic and Instrumental

27
Q

Are IADLs necessary for fundamental functioning

A

No, but they let an individual live independently in a community

28
Q

What is the most important when doing flexibility exercises

A

Stressing the end range of joint motion

29
Q

Joint stiffness inc/dec with age
Leads to inc/dec in ROM
One of the most common complaints of ____

A

Joint stiffness INC with age
Leads to DEC ROM
One of the most common complaints of older adults

30
Q

What i the purpose of donning a pullover shirt for an OA with shoulder limitations

A

To allow OA w one sided weakness to don a shirt with ease

31
Q

What is a critical range

A

The absolute minimum required to perform a certain activity

32
Q

Example: Hamstring flexibility dec. in both male and female by +/- _____%?

A

Example: Hamstring flexibility dec. in both male and female by +/- 14% per decade

33
Q

What is dynamic stretching

A

Moving through a specific ROM and holding for 2-5 sec then returning to the start position

Progressively increasing joint ROM with each rep

More functional to ADLs (require dynamic movement in multiple planes)

Best for warming up the body and muscles

34
Q

What do BADLs consist of

A

Self care tasks

35
Q

What are the chemical changes with age

A
  • Loss of water content

- Connective tissue becomes less extensible and more resistant to being deformed

36
Q

What connective tissues are involved in mobility (joint movement)

A

Tendons, Ligaments, Fascia, Joint capsules

37
Q

What is the end range of motion

A

The maximal distance a joint can be moved until a point of discomfort

38
Q

Joint ROM decreases w age between was age

A

20-70 year olds

39
Q

Is pain directly coming from the breakdown of articular cartilage?

A

No - because there are no pain receptors in the cartilage

40
Q

How should we breath during stretching

A
  1. inhale before the start of the stretch
  2. exhale during the stretch
  3. breathe evenly during the stretch
41
Q

With age what happens to the muscle mass and connective tissue

A
  • DEC in muscle mass due to dec in # of muscle fibers (type 2)
  • INC in connective tissue surrounding and within muscle
42
Q

What is the relation btwn joint pain and stiffness

A

Joint pain –> DEC. joint mvmnt –> Disuse atrophy –> joint stiffness –> joint pain

43
Q

What is the mnemonic for IADLs

A

SHAFT

S: shopping
H: housekeeping
A: accounting
F: food prep/med
T: telephone/transportation
44
Q

What is flexibility

A

Refers to the amount of ROM about any joint or multiple joints at any age

Important at all stages

45
Q

What are the precautions to this method

A

Patients with poor sitting balance must be supervised

46
Q

What is the greatest decline in ROM w age associated with?

A

Spinal extension

47
Q

What are the 4 steps in order

A
  1. Locate the front side of the shirt. Place the shirt front side down on the lap, with the bottom of the shirt close to the body
  2. Pull sleeve all the way up along weak arm, past the elbow
  3. Insert strong hand/arm into the sleeve, also past the elbow
  4. Lean forward slightly and pull collar over head
48
Q

What is the clinical definition of joint stiffness

A

Sensation of difficulty moving a joint or the apparent loss of ROM. Often accompanies joint pain and swelling

49
Q

When an OA improves flexibility, they particularly improve on?

A

Muscular strength

50
Q

Is rate of decrease joint specific

A

yes

51
Q

This method can also be used in OA w?

A

Painful shoulders

52
Q

How to break this cycle

A

Joint pain –> MAINTAIN movement –> NO/LIMITED disuse atrophy –> NO/LIMITED joint stiffness –> MAINTAIN function

53
Q

Can OA with ROM deficits improve their flexibility?

A

Yes!

54
Q

the mechanism for improving muscular strength is that the effort to gain ROM is sufficient to _______?

A

the mechanism for improving muscular strength is that the effort to gain ROM is sufficient to challenge the surrounding musculature and slightly increase strength

55
Q

Why does knee flexion only decrease by 2%

A

Because we use if for every day walking

56
Q

What is static stretching

A

Targeting one muscle group
Moving into a specific range until end range
Holding 10-90 sex
Very safe

Best for improving ROM

57
Q

As you get older are there more limitations?

A

Yes, more limitations in basic and instrumental ADL

58
Q

What are the 2 types of stretching

A

Static and Dynamic

59
Q

What is better for OA, static or PNF

A

YA respond better to contract real stretching while OA benefit more from static stretching

60
Q

the mechanism for improving muscular strength is increasing the joints ROM may release the muscles to such an extent that they can be used more ______ and ______

A

the mechanism for improving muscular strength is increasing the joints ROM may release the muscles to such an extent that they can be used more readily and efficiently

EXCI 455 (12 decks)

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