Lesson 10: Functional Assessments Flashcards
What is autogenic inhibition?
An automatic reflex relaxation caused by stimulation of the Golgi-tendon organ (GTO.)
What is reciprocal inhibition?
The reflex inhibition of motor neurons of antagonists when the agonists are contracted.
What does autogenic inhibition state that the activation of the GTO does to muscle spindle response?
It inhibits muscle spindle response.
Explain the process of a static stretch (5)
- The low force/long duration stretch causes a small change in muscle length which stimulates low grade muscle spindle activation and temporarily increases muscle tension.
- As duration prolongs, the muscle spindles desensitize which causes a progressive decrease in low grade muscle tension - muscle relaxation.
- After 7-10 seconds, the Golgi-tendon Organ activates which means any muscle tension is inhibited to allow for further stretching.
- Holding the stretch for over 10 seconds past this past will put stress on the collagen fibers causing them to deform as they pull apart and lengthen the tissue - creep.
- After completing the stretch, the muscle spindle quickly re-establishes its stretch threshold.
What two components could be related to the increased ROM observed after acute static stretching?
Reduced tension and creep in muscles.
What does reciprocal inhibition state in terms of muscle activation on one side of the joint and its result for the antagonist muscle?
Reciprocal inhibition states that activation of a muscle on one side of a joint coincides with neural inhibition of the opposing muscle on the other side of the joint to facilitate movement.
What is the stretch reflex?
A reflexive muscle contraction that occurs in response to rapid stretching of the muscle.
When is the stretch reflex not present?
During static stretches.
What is the difference between active and passive static stretches?
Passive stretches involve someone else providing the force whereas Active stretching is when you provide the force yourself to increase intensity.
What is Proprioceptive Neuromuscular Faciliation?
PNF is a method of promoting the neuromuscular mechanisms through the stimulation of proprioceptors in an attempt to gain more stretch in a muscle.
It uses both autogenic and reciprocal inhibition and a contract/relax method.
What are the 3 types of a PNF Stretch?
- Hold-Relax
- Contract-Relax
- Hold-Relax with Agonist Contraction
What do all 3 of the PNF stretches start with?
A 10 second passive pre-stretch.
How is the Hold-Relax PNF Stretch technique performed?
After the pre-stretch, the client holds and resists the provided forced so that an isometric muscle contraction holds for 6 seconds in the targeted muscle group. The client then relaxes and allows a 30 second passive stretch to increase ROM.
How is the Contract-Relax PNF Stretch technique performed?
After the pre-stretch, the client pushes against the external force to cause a concentric muscle contraction throughout the full ROM of the targeted muscle group. The client then relaxes and allows a 30 second passive stretch to increase ROM.
The external force should not be so hard that there is no room for movement, it should allow the client enough room to resist and push against.
How is the Hold-Relax with Agonist Contraction PNF Stretch technique performed?
After the pre-stretch, the client holds and resists the provided forced so that an isometric muscle contraction holds for 6 seconds in the targeted muscle group. Before the client fully relaxes, they perform a concentric action of the opposing muscle group.
What is dynamic stretching?
Dynamic stretching mimics a movement pattern that is to be used in the upcoming workout/sport. It prepares the client’s muscles and warms them up for what is coming.
What is ballistic stretching?
Ballistic stretching incorporates bounce-like movements to triggers the stretch reflex.
It has greater risk of injury.
What do Zachaweski and Reischl believe a ballistic stretch should be like?
Confined to small ROM, after a static stretch and no more than 10% past the static ROM.
What is Zachaweski’s athlete programme for ballistic stretching to reduce injury risk?
His programme believes that an athlete should progress from slow-velocity and control to high-velocity activity after static stretching:
- begin with slow, short-end range ballistic movements.
- progress to slow, full-range movements.
- progress to fast, short-end range movements.
- progress to fast, full-range movements.
The use of control and range are by the client themselves as there is no external force.
What is Active-Isolated Stretching?
Usually used for rehabilitation, AI Stretching is hold for on 2 seconds at a time but has a higher repetition rate with a further degree of stretch after each repetition.
Why is Active-Isolated stretching good for the muscles?
The repetitions and more gradual increase of motion/stretch allows the muscle to gradually progress and adjust to the stretch.
Why is Active-Isolated stretching better for the joints than static stretching?
AI Stretching prepares the body for exercise and protects the joints attachments that static stretching can weaken.
What is fascia?
Fascia is a densely-woven, specialised system of connective tissue that covers and unites all of the body’s compartments.
What is the purpose of fascia?
To surround and support body structures which supports stability and cohesive direction for the line of pull of muscle groups.
How does the fascia system protect and surround the quadriceps?
The fascia that surrounds the quadriceps keeps the muscle group contained to the anterior part of the thigh whilst running vertically as to make the line of pull more effective at extending the knee.
When in a normal state, how does fascia appear?
Has a relaxed and wavy configuration.
How does fascia have the ability to move?
It can move and stretch without restrictions.
Why might fascia not be able to move and stretch without resitrictions?
When there has been an acute injury, repeated stress, bad posture which may cause damage to the fascia and further result in shortened fascia/muscle tissue which would lead to excessive pressure and therefore a weakened ROM and point of pain.
What is myofascial release?
A technique that applies pressure to the tight, restricted areas of fascia and underlying muscle in an attempt to relieve the tension and improve flexibility.
How does myofascial release work?
By applying pressure to the tight area, you are inhibiting the tension by stimulation the Golgi-tendon Organ to bring about autogenic inhibition.
How can tender areas of soft tissue be diminished?
These trigger points can be diminished by myofascial release and followed by static stretching.
What is the practical application of myofascial release?
Commonly done via a foam roller, the client can roll themselves back and forth of an area of 2-6 inches that covers the tender area for 30-60 seconds. Alternatively, they may choose to just hold a static position near to or on the tender point for the duration.
What component will determine the duration of myofascial release?
The duration is often determined by the tenderness of the area and pain tolerance of the client.
What does myofascial release do for the muscles/connective tissue?
Ultimately, myofascial release realigns the elastic muscle and connective tissue fibers from a bundled knot position to a straighter arrangement. It resets the proprioceptive mechanisms of the soft tissue which reduces hypertonicity within the underlying muscles.
What happens when is a tissue is subjected to force?
It deforms in shape.
What does the deformation of a tissue (when subjected to force) depend on? (3)
- Type of tissue
- Amount of force
- Tissue’s temperature
What is a tensile deformation?
When a tensile/horizontal force is applied to a tissue and causes it to lengthen.
What is the difference between stretching and stretch?
Stretching = the process of elongation Stretch = the elongation itself
What are structures containing large amounts of collagenous fibers limited to?
Limited to stretch due to the collagen fibers tensile strength and inextensibility.
What happens when a collagen fiber is pulled?
The crimp of a collagen fiber will straighten and increase in length, as it does so, it releases energy which allows it to return back to its resting state once the stretch force is removed.
What does a collagen fiber act as?
A spring.
What does crimp refer to?
The wavelike folds of collagen fibers found in connective tissue.
What is collagen made of?
Fasciles which are further made of fibrils, subfibrils and collagen filaments.
At what % of stretch will the crimp of a collagen fiber be taken up?
3%.
What is a sarcomere?
A basic functional unit of a myofibril that contains contractile proteins that generate skeletal muscle movement.
What are elastic fibers responsible for? (2)
- Determining the extensibility of muscle cells.
2. Reverse elasticity.
What is reverse elasticity?
The amount to which stretched material can return to its normal resting state.
What is the rupture point for an elastic fiber?
150% beyond its normal resting state.
What do collagen and elastic fibers work together for?
To support and facilitate joint movement.
How should someone try to obtain plastic/permanent tissue lengthening via stretching?
With static low force, long duration stretches and elevated tissue temperature.
What does the bend + lift screen do?
Helps to determine the client’s symmetrical lower body extremities mobility and stability and upper body stability.
What does good form look like in the bend + lift screening?
Heels remain planted, ankles/knees do not fall inwards, shins stay parallel, there is no lateral shift at the torso and the neck is neutrally aligned.
What would knees moving inwards indicate in the bend and lift movement?
That the client’s hip adductors and TFL are tight and their glute medius and maximus are inactive.
What would the trunk arching indicate in the bend and lift screening?
The thoracic and lumbar spine are tight/inactive.
What would the heels lifting and knees leading indicate in the bend and lift screening?
That the quadriceps are dominant over the glutes.
What are the 5 primary movement screens?
- Bend + Lift
- Hurdle-Step
- Shoulder-Push Stabilization
- Shoulder-Pull Stabilization
- Thoracic Spine Mobility
What is the purpose of completing movement screens?
To allow the trainer to determine if their client shows altered neural control and to identify the origins of any movement limitations (such as muscle tightness) - these further determine the impact on the entire kinetic chain.
What planes must you view a client during movement screens? (2)
Frontal and sagittal.
How does a client complete the bend and lift movement screen?
Client holds X2 rods/poles and stands feet hip width apart. The client squats for numerous reps with no vocal ques as to allow for full conclusion.
What does the hurdle-step screen examine?
The simultaneous mobility of one limb and the stability of the contra-lateral limb whilst maintaining hip + torso stability all whilst balancing on one leg.
How does a client complete the hurdle-step screen?
A string is tied horizontally in front of the client at tibia height (shin bone.) Holding a barbell/dowl on their shoulders, the client lifts one foot over the string and taps the floor before bringing it back over and down. They should do so without shifting their weight.
What observations should be made during the hurdle-step screen?
How is the client stabilizing on both legs? Do they lean forward (tight hamstrings)? How do they shift weight between the left and right? How are their ankles/knees/hips?
What does the shoulder-push stabilization examine?
The stabilization of the scapula-thoracic joint during closed-kinetic-chain push movements.
How does a client complete the shoulder-push stabilization screen?
Lying prone on the floor in either full or bent-knee push up position, the client performs a series of push-ups slowly and controlled.
What observations should be made during the shoulder-push stabilization screening?
Any changes in the scapula position relative to the rib cage in both full and lowered position (winging scapula = unstable parascapular muscles, lumbar hyperextension = lack of core and lower back strength) and any scapular instability.
What is the purpose of the thoracic spine mobility screening?
To assess trunk rotation.
Who would the thoracic spine mobility screening be particularly helpful for?
Anyone that performs rotational activities such as golf/baseball.
How does a client complete the thoracic spine mobility screening?
Sitting on the edge of a bench with a block firmly in between the knees and feet planted as to not engage the hips. The client holds a dowl at the front of their shoulders and slowly rotates to the left/right, keeping their back straight and shoulders relaxed.
What observations should be made during the thoracic spine mobility screening?
Does the client have a 45 degree rotation on either side? Is one side lacking? Is the body compensating anywhere?
How much rotation does the lumbar spine allow for?
15% rotation.
What is good posture defined as?
The state of musculoskeletal alignment and balance that allows muscles, joints and nerves to function effectively.
What are 5 postural deviations? What is each one?
- Lordosis - Increased anterior lumbar curve
- Kyphosis - Increased posterior lumbar curve
- Flat Back - Decreased anterior lumbar curve
- Sway Back - Decreased anterior lumbar curve and increased posterior thoracic curve
- Scoliosis - Lateral spine curvature often accompanied by vertebral rotation.
What muscles are hypertonic (shortened) and inhibited (lengthened) in the Kyhposis-Lordosis muscle imbalance?
Hypertonic: Hip flexors, lumbar extensors, anterior chest/shoulders, latissimus dorsi, neck extensors.
Inhibited: Hip extensors, external obliques, upper back extensors, scapula stabilizers, neck flexors.
What muscles are hypertonic and inhibited in the Flat-Back muscle imbalance?
Hypertonic: Rectus abdominis, upper-back extensors, neck extensors, ankle plantar flexors.
Inhibited: Iliacus/psoas major, internal oblique, lumbar extensor, neck flexors.
What muscles are hypertonic and inhibited in the Sway-Back muscle imbalance?
Hypertonic: Hamstrings, upper fibers of posterior obliques, lumbar extensors, neck extensors.
Inhibited: Iliacus/psoas major, rectus femoris, external oblique, upper-back extensors, neck flexors.
What classifies as a correctible muscle imbalance factor? (6)
- Repetitive movements - muscular pattern overload
- Awkward positions + movements - habitual poor posture
- Side dominance
- Lack of joint stability
- Lack of joint mobility
- Imbalanced strength training programmes
