MOVEMENT

Question 1

Why is movement quality crucial to conditioning?

Answer 1

Because it is what drives energy expenditure and production

Question 2

In regards to the energy cost of movement what three things are interrelated?

Answer 2

(1) Energy production
(2) energy expenditure
(3) movement quality

Question 3

Explain how energy production, energy expenditure, and movement quality are interrelated.

Answer 3

The better our movement quality, the less our energy expenditure and energy production, which ultimately leads to greater efficiency.

Question 4

What does the brain always seek to do over time?

Answer 4

Always seeks to reduce the cost of movement over time as gains consistency in skill execution

Question 5

In regards to the energy cost of movement, what is the difference between a novice and expert?

Answer 5

Movement efficiency

Question 6

What is a big part of what drives skill development?

Answer 6

The ability to be more efficient fundamentally with our movement

Question 7

What does it mean if our clients/athletes can move more effectively?

Answer 7

(1The more effectively they can deliver their skill, the better their conditioning will be by reducing the energy “cost” of moving

Question 8

What is efficient movement highly dependent on?

Answer 8

Both the autonomic and central nervous systems operating effectively

Question 9

When developing efficient movement what is the goal? (2)

Answer 9

(1) To develop movement capacity (The ability to move functionally well in a variety of angles and positions through full range of motions in order to execute skill) and
(2) recovery (Which is significantly impacted by movement efficiency)

Question 10

Your overall conditioning and performance is fundamentally connected to addressing these for key areas of movement efficiency.

Answer 10

(1) Mobility
(2) Respiration
(3) Tissue quality
(4) Motor Patterns

Question 11

Local recovery

Answer 11

Tends to look at the muscular environment in regard to how energy and force output is restored

Question 12

Discuss how the human body is connected by a number of subsystems

(3)

Answer 12

(1) Connected by a number of subsystems that each play a vital role in performance, recovery, and overall health.
(2) Each of these subsystems must work together to facilitate optimal performance, movement, recovery and overall health. 
(3) Each of these subsystems influences the other in our ability to manage and enhance both the output of performance and recovery from it

Question 13

Discuss how performance disturbed the body’s level of homeostasis

(3)

Answer 13

(1) Disturbs the body’s level of homeostasis on a cellular level, causing changes in blood pH, body temperature, oxygen level, blood sugar, and ion concentrations
(2) When these ranges are disturbed by performance, all the systems will be activated or deactivated to varying degrees to distribute our limited resources and restore normal homeostatic levels via the concept of allostasis.
(3) Exercise affects far more than just the muscular system and our approach to performance and recovery must account for all of the systems of the body.

Question 14

Discuss subsystems in response to the stress of exercise (2)

Answer 14

(1) The subsystem that predominates in response to the stress of exercise will depend on the needs of the individual and how much of a homeostatic disturbance has taken place.
(2) This establishes a hierarchy of importance of the subsystems that is ever-changing based on the changing conditions inside the body.

Question 15

What tends to take priority in regard to the influence of how the subsystems perform and interact?

Answer 15

Respiration and breathing tend to take priority due to the rapid and broad impact that breathing has on how your body functions

Question 16

When you don’t breathe properly and efficiently what state does your body go into?

Answer 16

hyperventilation

Question 17

What are the consequences of hyperventilation? (7)

Answer 17

(1) Reduce CO2 resulting in increased blood pH
(2) sympathetic dominance (“flight or fight”)
(3) Reduce blood flow to brain (by 50%), limbs, and heart
(4) Reduced oxygen to cells (Bohr effect) – cells, organs, muscles
(5) Reduce inflammatory control – immune system
(6) Depletion of calcium and magnesium – muscle activity
(7) Reliance on glycolysis – energy production, fatigue

Question 18

When you experienced the consequences of hyperventilation what results?

Answer 18

As a result of improper respiration, it promotes a greater sympathetic nervous system stimulation, that may interrupt recovery and negatively affect performance. 

Question 19

Breathing is so powerful that in just a few breaths…

Answer 19

(1) The consequences of hyperventilation can be altered in a favourable manner.
(2) Breathing can actually shift the autonomic nervous system from its energy–output, sympathetic dominant state toward and more restorative, recovery-based parasympathetic state.

Question 20

What can also enhance short-term recovery by influencing the nervous system?

Answer 20

Recovery posture

Question 21

Often what is misdiagnosed as a conditioning problem is actually what?

(2)

Answer 21

(1) An issue of improper body position in posture

(2) The practising of respiratory methods in variable postures may actually enhance our body’s ability to recover

Question 22

What three Cardinal planes does the body move in as we breathe in and out?

Answer 22

(1) Sagittal plane
(2) Coronal plane
(3) Transverse plane

Question 23

What to parts can we differentiate the skeleton into?

Answer 23

(1) Axial (Cranium, spine, rib Cage, and sacrum)

(2) Appendicular (extremities)

Question 24

While both the axial and appendicular parts of the skeleton are affected by breathing…

Answer 24

The axial skeleton is where we actually manage and control the pressures associated with breathing 

Question 25

What will result from limitations in respiration?

Answer 25

It will negatively affect movement in the appendicular skeleton, including the hip and shoulder joints, which will lead to a decrease in movement quality and thus performance. 

Question 26

What can we notice by monitoring the appendicular movements?

Answer 26

We can notice irregularities and movement that may indicate an issue and respiration within the axial skeleton. 

Question 27

When it comes to respiration and movement what is the overall goal? (2)

Answer 27

(1) The goal is to restore the ability of the axial skeleton to achieve a full excursion of inhalation and exhalation.
(2) If this is not done, we have a limitation in our ability to position the hip and shoulder socket which will limit extremity motion. 

Question 28

What is the goal once full excursion of inhalation and exhalation is achieved?

Answer 28

To reinforce airflow and pressure control inside the axial skeleton coupled with graded exercises of greater greater intensity. 

Question 29

What changes shape as you breathe in and out? (3)

Answer 29

(1) Sacrum
(2) the lumbar spine
(3) thorax

Question 30

During the inhalation phase of the respiratory cycle, the body responds by Doing what three things?

Answer 30

(1) Counternutation of the sacrum
(2) Reduction in lordosis in the lumbar spine
(3) Expansion in the posterior thorax

Question 31

During the exhalation phase of the respiratory cycle, the body responds by doing what? (3)

Answer 31

(1) Nutation of the sacrum
(2) Return of lordosis in the lumbar spine
(3) Collapse of the thoracic spine

Question 32

WHY ARE SPECIFIC COACHING CUES NECESSARY WHEN COACHING RESPIRATION? (2)

Answer 32

(1) To ensure we hit both ends of the respiratory cycle from full inhalation to exhalation.
(2) The cues for a wide infrasternal angle will be different than they will for a narrow infrasternal angle.

Question 33

What is the goal for a wide infrasternal angle? (2)

Answer 33

(1) To recruit more abdominal activity of the external obliques.
(2) This is accomplished by using a more forceful exhalation to close that wide infrasternal angle.

Question 34

What is the goal for coaching respiration for a narrow infrasternal angle? (2)

Answer 34

(1) To minimize activity of the external obliques.

(2) This is accomplished by cueing a gradual, controlled exhalation.

Question 35

WHAT CAN THE HIP ADDUCTION ASSESSMENT BE USED FOR? (2)

Answer 35

(1) To determine limitations in respiration

(2) limited hip adduction indicates a limitation in full excursion of respiration

Question 36

What 3 things are done when performing the hip adduction assessment?
(4)

Answer 36

(1) Have the client lay on their side in a 90/90 position on a table (hips and knees)
(2) Use the knee as a support to keep the pelvis stable throughout the test
(3) As you move the knee into adduction, the knee should cross the midline of the body in order to “pass” the assessment
(4) An inability to do this indicates a limitation in full excursion of respiration

Question 37

What test do you conduct after the hip adduction assessment to tell what kind of compensatory activity may be affecting respiration?

Answer 37

Infrasternal angle assessment

Question 38

What is the infrasternal angle?

Answer 38

Where the rib cage comes together at the inferior aspect of the sternum

Question 39

If the client has a narrow infrasternal angle. . .

Answer 39

They are using an exhalation strategy to complete the respiratory cycle

Question 40

If the client has a wide infrasternal angle. . .

Answer 40

They a re using an inhalation strategy to complete the respiratory cycle.

Question 41

What is accomplished by the infrasternal angle assessment?

Answer 41

It will. Be a guide for the best strategies when deciding on interventions

Question 42

What 2 things must be done when executing the infrasternal assessment?

Answer 42

(1) Direct the client to lay in a supine position on a table.
(2) Place your hands on the lower rib cage, using your thumbs as a guide to find the infrasternal angle on both sides to estimate whether they are narrower or wider than 90 degrees.

Question 43

What can recovery breathing exercises accomplish?

Answer 43

Can be used to get into a better position and improve overall. Movement efficiency.

Question 44

What are examples of basic dynamic warm up stretches and mobilization’s that you can use on non-training days as part of a recovery 🏋🏼workout💪 or in the warm-up on training days to get you ready before you start the session?

Answer 44

(1) Pullover with hamstrings progression
(2) Bear breathing progression
(3) Arm bar progression
(4) Push up to down dog
(5) Groiner progression
(6) Stable Scap series
(7) Band PNF Progression
(8) Lateral split squat with cross connect
(9) Squat

Question 45

When it comes to movement and fatigue, the brain Was designed to…

(2)

Answer 45

(1) Develop motor patterns to solve motor tasks (which we call “skills”) like walking, running, throwing, kicking, etc.
(2) The brain learns how to do these movements in specific environments

Question 46

Learning motor patterns is a three–step process (4)

Answer 46

(1) Century feedback via the autonomic nervous system (fatigue level, movement capacity, perceive stress, etc.)
(2) Execution feedback (external assessment: was the goal accomplished – did you lie to kick on the intended target, etc.)
(3) Coaching feedback (external input from someone else’s perspective)
(4) These three forms of feedback play the biggest role and how the brain learns to move the body around. 

Question 47

Is the understanding that as we learn to move, fatigue plays a big role in how our movements change

Answer 47

The movement continuum

Question 48

Movements can be broadly grouped into three thresholds:

Answer 48

(1) Low threshold (primarily slow twitch muscle fibre dominant) i.e. walking, sitting
(2) High threshold (maximum activation of all available motor units)
(3) Fatigue threshold (recruitment of most fatigue–resistant motor units)

Question 49

Discuss how the body moves in relation to learning and fatigue. (2)

Answer 49

(1) The body learns how to move at different levels of intensity and fatigue within a given environment.
(2) Movement patterns in each of these thresholds are developed and reinforced through coaching & execution feedback depending on the skill

Question 50

When it comes to fatigue what is your job as a coach?

Answer 50

You have to help your clients and athletes maintain proper form and movement quality as fatigue increases to maintain performance and avoid injury. 

Question 51

What are the three main focal points for improving or maintaining movement under fatigue?

Answer 51

(1) Set the right task for the brain to solve: Always emphasize movement quality over speed.
(2) Teach awareness of fatigue and reinforce how to correct movement patterns as they change.
(3) Use the right coaching cues in order to get your clients are athletes to change their movement habits as the fatigue.

Question 52

USING THE RIGHT COACHING CUES:

Answer 52

(1) When providing coaching cues, you need to use both internal and external feedback.

Question 53

Internal cues

Answer 53

focus on the body’s own movements.

Question 54

External cues

Answer 54

Relate movement to the fixed environment

Question 55

Which type of cues generally lead to better performance in objective measures (power output) And movement under fatigue?

Answer 55

External cues

Question 56

When it comes to movement and fatigue what is the goal as a strength and conditioning coach and how is this goal accomplished?

Answer 56

(1) To teach our athletes and clients how to move while as they fatigue
(2) This is accomplished by setting the right goals, Teaching awareness under fatigue, and giving the right coaching cues to help establish and reinforce effective fatigue movement patterns.