Level 1 Flashcards
What is mobility?
the ability to move
a combination of flexibility, strength, and motor control
What is Stick Mobility?
a system that enables increased range of movement ROM and enhances neuromuscular awareness.
What is flexibility?
the ability to passively achieve range of motion and the ability to bend without breaking
What is strength?
the ability to withstand or exert great force, stress, or pressure
What is motor control?
the process by which humans use their brain to activate and coordinate the muscles and limbs involved in the performance of any movement
What is active flexibility?
the ability to move a bone around an axis using only internal force
What is passive flexibility?
the ability to move a bone around an axis with help from an external force
What is static stretching?
not continually moving, engaging a position that facilitates a stretch and then holding that position for a set period of time without moving
What is dynamic stretching?
in constant motion, moving parts of your body and gradually increasing ROM, speed of movement, or both
What is isometric stretching?
a type of static stretching which involves the resistance of muscle groups through isometric contractions of the stretched muscles
What is proprioceptive neuromuscular facilitation?
PNF is a manual resistance technique that works by simulating fundamental patterns of movement, such as swimming, throwing, running, or climbing
What is contract-relax stretching?
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
What is contract-relax-contract?
two isometric contractions, first the agonists, then of the antagonists
What is rotational stretching?
stretching that involves transverse or turning movement
What is fascia?
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.
What are the six fascial lines?
spiral, arm, superficial front, deep front, lateral, superficial back
What is articulation?
moving a joint through its natural ROM
What is brachiation?
hanging
helps improve grip strength, promote healthy shoulders
What is scapular control?
one must be able to maintain control of scapula throughout movements
must be able to glide along the rib cage in multiple directions
What is grip strength?
directly correlated to cardiovascular mortality
What is motor control?
using the brain to activate and coordinate the muscles and limbs involved in the performance of a motor skill
What is balance?
the even distribution of weight that enables someone to remain upright and steady
What is breathing?
can synchronize with movement to optimize stretching and maximize the quality of the stretching
What are the five principles of Stick Mobility?
Leverage and Stability feedback irradiation isometrics coordination
What is leverage?
mechanical advantage or power gained by using a lever
the stick allows us to access greater ROM
What is stability?
the quality of being stable. the ability to resist internal or external forces
the stick gives us more stability
What is feedback?
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
What is irradiation?
a muscle working hard recruits the neighboring muscles and amplifies their strength
creates systemic strength
What are Pavels neural generators?
abs, glutes, and grip
What are the three types of isometrics?
static, yielding, and overcoming
What is static isometric?
muscles squeeze but you don’t move or push against anything
What is yielding isometric?
actively squeezing all muscles involved in movement, pushing pulling stick
What is overcoming isometric?
pushing against an immovable object
What is progressive isometric patterning?
PIPs
isometric training at segmental points (30 degrees at a time)
What is coordination?
the harmonious functioning of the motor apparatus of the brain and particular groups of muscles for the execution of movements
What is the Stick Mobility formula?
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
What is priming?
performing at 40-60%
What are the three phases of Stick Mobility?
joint mobilization
functional strengthening
fascial line mobility/stretching
How much stress can the stick take?
600PSI
What are benefits of isometrics?
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
