Movement Principles, Etc. Flashcards
What are the 3 levels of observation an instructor can use to analyze a client’s movement patterns?
Global, integrated planar, and local
When observing vertical alignment from the side, what key bony landmarks do you want to line up with the plumb line of gravity?
Tip of earlobe, top of shoulder, center of rib cage, high point of iliac crest, midpoint of the lateral side of the knee, slightly in front of the lateral malleolus of the ankle.
What muscle imbalances are usually associated with thoracic kyphosis?
Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or short.
When training clients what key factors are important to consider when planning your exercise program?
Current fitness level, age, quality of motor control, and learning style.
The 80/20 rule in training applies to what philosophy?
When training, 80% of a session is dedicated to refining skills the client has already learned and 20% to learning new skills.
What are the 4 elements of trunk integration?
Breathing, inner unit, outer units, spinal mobility.
On an inhale, the diaphragm contracts and the dome moves…
Downward, drawing air in.
Inhaling generally helps to facilitate what spinal movement?
Extension
The inner unit of the core includes what muscles?
Pelvic floor, transverse abdominis, multifidi, and diaphragm
What foundational exercise(s) bring awareness to breath in relationship to the transverse abdominis?
Fingertip abdominals and all fours abdominals
In a normal healthy body, the inner unit of the core fires…
*Reflexively in response to postural changes and load being placed in the spine
*Consciously when needed for support
*To propel the body forward (allowing it to by stabilization)
Supine exercises which teach lumbopelvic stability include…
Marching, toe taps, dead bug
Key word “supine”
Which exercise is a good way to teach lumbopelvic stability in prone?
Swimming
A supine exercise which strengthens the hamstrings and glutes while training stability in the oblique slings is…
Bridge marching
The primary functions of the spine include…
Force transference, protection of the spinal cord and nerve roots, movement
What is the name of the first cervical vertebra?
Atlas
What is the name of the second cervical vertebra?
Axis (C2)
The purpose of the tail wag and seated side stretch is to facilitate and enhance what spinal movements?
Lateral flexion
Movements of the spine in the sagittal plane include…
Flexion and extension
The nucleus pulposus of the spine is…
The soft jellylike center of the intervertebral disc
When creating lower body training protocols, it is important to train all of the following…
- Optimum leg alignment
- Balance and joint rom and muscular strength
- Agility, balance and coordination
When observing alignment of the legs, ideal standing alignment is…
*hip, knee, ankle lined up (side view)
*inside ASIS, center of patella, second toe (front view)
*center of gluteal fold, center back of knee, Achilles vertical and center through heel (posterior view)
Foot and ankle work such as heel raises and jumping work to…
Stabilize the ankle, strengthen the ankle, and improve balance.
Without good ROM on both sides of a joint the muscles cannot work correctly. For example, if hip flexors are tight, hamstrings won’t have sufficient ROM and strength gains will be difficult. This is an example of…
Reciprocal inhibition
Which of the leg joints is a ball and socket joint?
Hip joint
All of the following are true about the sacroiliac joint except…
a. It is a fixed joint with no movement
b. It is often an area of dysfunction
c. It allows for minimal movement
d. It is attached to the pelvis via strong ligaments
A is not true
Marching with contralateral arm swings trains…
Counter rotation of the torso and pelvis with leg and arm movements
What powerful lower body exercises build balanced strength in legs and hips?
Squats and lunges
Movements of the glenohumeral joint include…
Flexion, extension, abduction, adduction, medial and lateral rotation.
NOT upward or downward rotation that’s the scapulae
Scapulohumeral rhythm refers to…
The movement of the scapula as it relates to the movement of the humerus.
When creating an upper body training protocol, all of the following are important to consider…
Glenohumeral stability and endurance
Scapular mobility and coordination
Scapular stability and dynamic control
Functional movement patterns of the upper body include…
Pushing, pulling, lifting…
Not striding
Sternum drops primarily move the scapulae in…
Protraction and retraction
Upward rotation of the scapulae occur when the arms…
Move overhead
The stretch reflex is responsible for…
Moderating muscle length and protecting against overstretching a joint
Myofascial release techniques are designed to do all of the following…
Relax muscles
Improve blood and lymphatic circulation
Decrease stickiness between the tissues
Active isolated stretching technique is…
Contracting the opposite muscle to release the target muscle
All of the following are important for recovery…
Breath, rest, relaxation
Not aerobic exercise
