Muscular Training: Assessments

Question 1

What are the 3 planes?

Answer 1

Sagittal, Frontal, Transverse

Question 2

SAID Principle

Answer 2

Specific Adaptation to Imposed Demands

Question 3

Functional Training/Assessments

Answer 3

Focuses on establishing/reestablishing postural stability and kinetic chain mobility through improved muscular endurance, flexibility, core function, static and dynamic balance.

Question 4

Static Postural Assessment

Answer 4

How a person holds themself “statically” or “isometrically”

Question 5

Lordosis

Answer 5

Increased anterior lumbar curve from neutral

Question 6

Kyphosis

Answer 6

Increased posterior thoracic curve from neutral

Question 7

Flat Back

Answer 7

Decreased anterior lumbar curve

Question 8

Sway Back

Answer 8

Decreased anterior lumbar curve and increased posterior thoracic curve from neutral

Question 9

Scoliosis

Answer 9

Lateral spinal curvature often accompanied by vertebral rotation

Question 10

Muscle imbalances associated with Lordosis

Answer 10

Shortened hip flexors, lumbar extensors. Lengthened hip extensors, external obliques, rectus abdominus

Question 11

Muscle imbalances associated with kyphosis

Answer 11

Shortened (hypertonic) anterior chest/shoulders, Latissimus dorsi, neck extensors. Lengthened upper-back extensors, scapular stabilizers, neck flexors

Question 12

Muscle imbalances associated with flat back posture

Answer 12

Shortened rectus abdominus, upper back extensors, neck extensors, ankle plantar flexors. lengthened iliacus/psoas major, internal obliques, lumbar extensors, neck flexors

Question 13

Muscle imbalances associated with sway back

Answer 13

Shortened hamstrings, upper fibers of posterior obliques, lumbar extensors, neck extensors. Lengthened iliacus/psoas major, rectus femoris, external oblique, upper back extensors, neck flexors

Question 14

Correctable factors

Answer 14

Repetitive movements
awkward positions
side dominance
lack of joint stability
lack of joint mobility
imbalanced strength training

Question 15

Non correctable factors

Answer 15

Congenital conditions
Some pathologies (i.e. arthritis)
structural deviations
certain types of trauma

Question 16

Subtalar Pronation

Answer 16

Foot Eversion
Knee internal rotation
Femoral internal rotation

Question 17

Subtalar Supination

Answer 17

Foot inversion
knee external rotation
femoral external rotation

Question 18

Hip adduction

Answer 18

Right hip - elevated, hips shifted right

Question 19

Anterior Pelvic tilt

Answer 19

Anterior superior iliac spine tilts downward and forward
Tight hip flexors, erector spinae
Need to lengthen hamstrings, rectus abdominus

Question 20

Posterior Pelvic Tilt

Answer 20

Anterior superior iliac spine tilts upward and backward
Tight hamstrings, rectus abdominus
Need to lengthen hip flexors, erector spinae

Question 21

Static balance: Unipedal stance test

Answer 21

Stand barefooted with arms folded across the chest
Eyes open/closed
Lift nondominant foot off the floor
Max 45 seconds

Question 22

Dynamic Balance: Y balance test

Answer 22

Balance on one leg and reach as far as possible in 3 directions: anterior, posteromedial, posterolateral
Record best slide in each direction
Greater than 1.6 in difference in anterior symmetry has demonstrated increased risk of lower extrermity non contact injury

Question 23

Trunk flexor endurance test

Answer 23

Hips and knees bent at 90 deg
Lean against a board at 50-60 deg
Hold position for as long as possible

Question 24

Trunk Lateral endurance test

Answer 24

Side bridge
hold position as long as possible

Question 25

Trunk extensor endurance test

Answer 25

Prone with iliac crests at table edge strap down legs. Hold horizontal prone position as long as possible Modification: Superman

Question 26

Thomas test for hip flexor length

Answer 26

Sit at end of a table with the mid-thigh aligned with the table edge Flex one thigh toward the chest Observe if back of the lowered thigh touches table, knee of lowered leg achieves 80 deg flexion, knee remains aligned straight or rotates

Question 27

Passive straight leg raise

Answer 27

Lie on table or mat Raise one leg until pressure can be felt from the low back pressing down against the hand. Maintain extension in opposite leg >80 normal

Question 28

Shoulder flexion test

Answer 28

Lie on back, raise arms over head 170-180 deg normal <170 tightness in Lats, pecs, teres major, rhomboids, subscapularis

Question 29

Shoulder extension test

Answer 29

Face down, raise arms behind back 50-60 deg normal <50 deg tightness in pecs, abs, subscapularis, shoulder flexors, biceps

Question 30

Bend and lift assessment: Squat Pattern

Answer 30

Feet: heels remain in contact with the floor Hip and knee: glute or quad dominance, parallel position between the top of the thighs and the floor Knee: control descent to avoid resting hamstrings against calves Spine: exaggerated curve in the lumbar? Head: Any changes in the position of the head observed?

Question 31

Single leg assessment: Step up

Answer 31

Start with hip and knee at 90 deg, bring opposite leg up to 90 deg angle. Observe stability of foot, alignment of knee over foot, hip adduction, stability of torso, alignment of moving leg

Question 32

Push assessment: shoulder push stabilization

Answer 32

Pushup; Observe changes in scapulae relative to rib cage at both end ranges of motion, lumbar hyperextension

Question 33

Pull Assessment: standing row

Answer 33

Mid row; Observe for shoulder elevation or head migrating forward, lumbar hyperextension in the pull position

Question 34

Rotation Assessment: Thoracic spine mobility

Answer 34

Sit upright, squeezable object between legs, dowel. Rotate left and right; Observe any bilateral discrepancies

Question 35

Muscular Endurance Assessments

Answer 35

Pushup, body-weight squats

Question 36

Muscular Strength Assessments

Answer 36

1 RM bench press 1 RM Squat

Question 37

Power Assessments

Answer 37

Vertical Jump

Question 38

Speed, Agility, and quickness assessment

Answer 38

T Test. Record performance and use as baseline comparison for future tests

Question 39

Right angle rule

Answer 39

Implies a state in the frontal plane wherein the two hemispheres are equally divided and in the sagittal plane wherein the anterior and posterior surfaces appear in balance. The body is in good postural position when the body parts are symmetrically balanced around the bodys line of gravity.

Question 40

Five Primary movements

Answer 40

Bend and lift Single leg Pushing Pulling Rotation