Level 1

Question 1

What is mobility?

Answer 1

the ability to move

a combination of flexibility, strength, and motor control

Question 2

What is Stick Mobility?

Answer 2

a system that enables increased range of movement ROM and enhances neuromuscular awareness.

Question 3

What is flexibility?

Answer 3

the ability to passively achieve range of motion and the ability to bend without breaking

Question 4

What is strength?

Answer 4

the ability to withstand or exert great force, stress, or pressure

Question 5

What is motor control?

Answer 5

the process by which humans use their brain to activate and coordinate the muscles and limbs involved in the performance of any movement

Question 6

What is active flexibility?

Answer 6

the ability to move a bone around an axis using only internal force

Question 7

What is passive flexibility?

Answer 7

the ability to move a bone around an axis with help from an external force

Question 8

What is static stretching?

Answer 8

not continually moving, engaging a position that facilitates a stretch and then holding that position for a set period of time without moving

Question 9

What is dynamic stretching?

Answer 9

in constant motion, moving parts of your body and gradually increasing ROM, speed of movement, or both

Question 10

What is isometric stretching?

Answer 10

a type of static stretching which involves the resistance of muscle groups through isometric contractions of the stretched muscles

Question 11

What is proprioceptive neuromuscular facilitation?

Answer 11

PNF is a manual resistance technique that works by simulating fundamental patterns of movement, such as swimming, throwing, running, or climbing

Question 12

What is contract-relax stretching?

Answer 12

in a stretching position, contract for 7-15 secs, relax for 2-3 secs, then passive stretch for 10-15 secs, then relax for 20 secs

Question 13

What is contract-relax-contract?

Answer 13

two isometric contractions, first the agonists, then of the antagonists

Question 14

What is rotational stretching?

Answer 14

stretching that involves transverse or turning movement

Question 15

What is fascia?

Answer 15

thin sheath of fibrous tissue that encloses muscles and other organs in the body. Provides support and protection and gives structure to the body. It’s what the muscle can “push” off of.

Question 16

What are the six fascial lines?

Answer 16

spiral, arm, superficial front, deep front, lateral, superficial back

Question 17

What is articulation?

Answer 17

moving a joint through its natural ROM

Question 18

What is brachiation?

Answer 18

hanging

helps improve grip strength, promote healthy shoulders

Question 19

What is scapular control?

Answer 19

one must be able to maintain control of scapula throughout movements
must be able to glide along the rib cage in multiple directions

Question 20

What is grip strength?

Answer 20

directly correlated to cardiovascular mortality

Question 21

What is motor control?

Answer 21

using the brain to activate and coordinate the muscles and limbs involved in the performance of a motor skill

Question 22

What is balance?

Answer 22

the even distribution of weight that enables someone to remain upright and steady

Question 23

What is breathing?

Answer 23

can synchronize with movement to optimize stretching and maximize the quality of the stretching

Question 24

What are the five principles of Stick Mobility?

Answer 24

Leverage and Stability
feedback
irradiation
isometrics
coordination

Question 25

What is leverage?

Answer 25

mechanical advantage or power gained by using a lever

the stick allows us to access greater ROM

Question 26

What is stability?

Answer 26

the quality of being stable. the ability to resist internal or external forces
the stick gives us more stability

Question 27

What is feedback?

Answer 27

the stick gives us visual and kinesthetic feedback

visual: see the motion of stick during wrist circles
kinesthetic: pushing or pulling into stick to create awareness of different muscles

Question 28

What is irradiation?

Answer 28

a muscle working hard recruits the neighboring muscles and amplifies their strength
creates systemic strength

Question 29

What are Pavels neural generators?

Answer 29

abs, glutes, and grip

Question 30

What are the three types of isometrics?

Answer 30

static, yielding, and overcoming

Question 31

What is static isometric?

Answer 31

muscles squeeze but you don’t move or push against anything

Question 32

What is yielding isometric?

Answer 32

actively squeezing all muscles involved in movement, pushing pulling stick

Question 33

What is overcoming isometric?

Answer 33

pushing against an immovable object

Question 34

What is progressive isometric patterning?

Answer 34

PIPs

isometric training at segmental points (30 degrees at a time)

Question 35

What is coordination?

Answer 35

the harmonious functioning of the motor apparatus of the brain and particular groups of muscles for the execution of movements

Question 36

What is the Stick Mobility formula?

Answer 36

Joint ROM + Joint Stability + Neuromuscular Control = Mobility

1: warm up to excite CNS
2: use leverage to access deeper ROM
3: Apply isometrics
4: Use PIPs

Question 37

What is priming?

Answer 37

performing at 40-60%

Question 38

What are the three phases of Stick Mobility?

Answer 38

joint mobilization
functional strengthening
fascial line mobility/stretching

Question 39

How much stress can the stick take?

Answer 39

600PSI

Question 40

What are benefits of isometrics?

Answer 40

self regulating (turn down volume)
self limiting (allows you increase volume)
safe
practical, not much equipment
can be localized by using angles
very productive, 10 min isometrics = 60 min strength training
great increase in muscle mass
less energy and time expenditure
offers potential for dynamic exercises