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3 Biomechanics > Lifting > Flashcards

Lifting Flashcards

1
Q

Between 90°/45° of knee flexion, which one has more patellofemoral compressive forces?

A

90°

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2
Q

Between 90°/45° of knee flexion, which one requires more quadriceps force?

A

90°

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3
Q

Between 90°/45° of knee flexion, which one puts more stress on the ACL?

A

45°

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4
Q

Between 90°/45° of knee flexion, which one is better for a pt?

A

depends on the individual

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5
Q

How do we minimize forces at the lumbar spine?

A

reduce velocity
reduce weight
reduce the external moment arm
increase length of internal moment arm
increase lumbar extension

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6
Q

Muscle force has to be…

A

greater than the sum of reaction forces

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7
Q

Deadlift mobility required

A

Ankle DF = 10°
Hip flexion = 90-110°
Knee Flexion = 90°

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8
Q

Prime movers of deadlift

A

biceps femoris
semitendinosus
semimembranosus
gluteus maxmimus
quads
adducts

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9
Q

Stabilizers of prime movers

A

Erector spinae
multifidi
quadratus lumborum
lats
glute med/min
post tib
fibularis longus
popliteus
transversus abdominis
external/internal onlique
diaphragm

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10
Q

RDL compared to Traditional

A

RDL: upright position, appears to recruit more hamstrings
TDL: load is on ground, quads/glutes max had higher torques

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11
Q

Sumo (compared to traditional)

A
  1. More vertical trunk angle
  2. greater knee flexion angle
  3. 10% less weight displacement
  4. wider stance
  5. weight closer to COM
  6. Greater quads and tib anterior
  7. better for longer torsos
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12
Q

Traditional (compared to sumo)

A
  1. more horizontal trunk angle
  2. greater hip flexion
  3. greater hamstring and gastroc
  4. greater lumbar extensor muscle demand
  5. better for shorter torsos
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13
Q

Who should do TDLs?

A
  1. ready for higher loading of gluteals and hamstrings
  2. greater weight displacement distance
  3. balance between quad, lumbar, glute, hamstring activation
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14
Q

Who should do RDLs?

A
  1. limited hamstring mobility
  2. limited knee torque tolerance
  3. fear avoidance for starting down low
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15
Q

Who should do SDLs?

A
  1. limited hip flexion ROM
  2. precautions for lumbar spine torque
  3. want to activate adductors more
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16
Q

LBP and deadlifts

A

relatively low pain intensity, less perceived disability, higher lumbar extensor endurance

should start after ROM, strength, postural awareness

17
Q

Clinical progression of deadlift

A

assess mobility and stability

  1. Hip hinge w/dowel
  2. Hip hinge w/dowel press
  3. Wall touch
  4. Banded pull through
  5. banded pull up
  6. banded extension
  7. elevated deadlift
18
Q

TDL FAULT: squat their way through it

A

increased knee moment arm and knee extensor torque

19
Q

TDL FAULT: hips come high first

A

increased hip moment arm, increased hip torque

20
Q

TDL FAULT: Lats not engaged

A

increases moment arm at hip
difficult to maintain vertical path of weight

21
Q

TDL FAULT: improper bracing

A

excess spinal movement
cylinder of stability around spine

22
Q

TDL FAULT: not locking back into position

A

pulley vs fishing pole

23
Q

TDL FAULT: Plantar foot pressure not distributed

A

tripod stability on the way up and slight rock back towards heels

24
Q

Helpful Cues for TDL

A

Breathing
Bend the bar
drive hips forward
mirror

25
Q

TDL Assessment Checklist

A
  1. education
  2. assess CVD function
  3. Adequate ROM
  4. Proprioceptive awareness
  5. Enough force generation
  6. Endurance of stabilizers
  7. correct form
  8. doesn’t inflame symptoms
26
Q

Back Squat ROM

A

15-20° ankle dorsiflexion
120° hip flexion

27
Q

Knee joint forces of back squat

A

compression = 8000N at bottom of squat
shear = 2700 N

28
Q

Muscles of Back squat

A

Vastus muscles = active through squat, 50% more than rectus femoris
Glute Max = high activation at bottom of squat
Hamstrings = only 50% activation compared to leg curl/RDL

29
Q

Progression of Squats

A

Leg Press
Wall Sit
Assisted Squat
Air Squat
Box
Sumo
Goblet
Back
Front
Overhead

30
Q

Front Squat

A

Most knee torque potential
less torque on hip/low back
more ankle dorsiflexion required

31
Q

Goblet Squat

A

less demand on shoulder mobility
less demand on ankle mobility, less dorsiflexion
less external load potential
allows more upright torso
requires more quad strength

32
Q

High Bar Back Squat

A

Easier to execute than low bar back
more balanced torques than front squat

33
Q

Stance Width

A

what is the patients natural or most comfortable width and foot position that allows for optimal knee and hip movement

34
Q

Common Deviations of other squats

A

path of weight not vertical
toes spin out
arch collapse
genu valgus
lumbar flexion at bottom of motion
segmented movements
lack of trunk stability

35
Q

Sumo squat tends to increase…

A

vastus lateralis and adductor activation

3 Biomechanics (9 decks)

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