NASM CES 3 Flashcards
What does a lack of physical activity creates?
A kinetic chain that is less prepared to adapt and recover from activity, leading to increased injury rate
What’s the primary objective of CES?
To optimize movement quality
Define corrective exercise.
The Systematic process of identifying a neuromuscular-skeletal dysfunction, developing a plan of action, and implementing an integrated corrective strategy
What is the 3 step process to implement corrective exercise?
- Identify the problem
- Solve the problem
- Implement the solution
What are the 4 movements to assess when identifying the problem?
Static, dynamic, transitional, and mobility movements
What are the 4 movements to that will help design phases of the corrective exercise continuum?
To inhibit, activate, lengthen, and integrate
How can you implement these steps and assessments (solution)?
Coach selected techniques in workouts and movement prep sequences
Define corrective exercise continuum
The systematic programming process used to address Neuromuscular-skeletal dysfunction using inhibitory lengthening activation and integration techniques
Define inhibitory techniques
Corrective exercise techniques used to reduce tension or decrease activity of overactive neuromyofascial tissues in the body
List the 4 phases of Inhibitory techniques
- Inhibit: myofascial techniques
- Lengthen: static stretching, neuromuscular stretching, & dynamic stretching
- Activate: Isolated strengthening
- Integrate: Integrated dynamic movement
Define lengthening techniques
Corrective exercise techniques used to increase the extensibility, length, and range of motion (ROM) of Neuromyofascial tissues in the body
Define activation techniques
Corrective exercise techniques used to re-educate or increase activation of underactive muscle tissues
Define integration techniques
Corrective exercise techniques used to retrain the collection synergistic function of all muscles through functionally progressive movements
Define regional interdependence (RI) model
Assessment and intervention model used by clinicians based on the concept of the site of a patient’s primary complaint or symptoms is affected by dysfunction in remote musculoskeletal regions
Define Scope of practice
The limitations and boundaries of what you can do, service as you can and can’t provide, the types of clients who are appropriate for your services, and those who need to refer to other practitioners.
Define movement patterns
Common combinations of joint motions the human body uses to move in all 3 planes of motion
What is the role of an Agonist muscle? List 3 examples
Prime mover muscle for a given movement pattern or joint action
Ex) gluteus Maximus is the agonist for hip extensions
Ex) pectoralis major is agonist for pressing movements
Ex) biceps brachii is the agonist for elbow flexion
Define antagonist
A muscle that acts in direct opposition to the prime mover (Agonist)
Define reciprocal inhibition
When an agonist contracts, it’s functional antagonist relax to allow movement to occur at a joint.
Define Synergists
Muscles that assist prime movers during functional movement patterns
Define Stabilizers
Muscles that support or stabilize the body while the prime movers and the synergists perform the movement patterns
Define Muscle Action Spectrum
The range of muscle contractions used to accelerate, decelerate, and stabilize forces
Define Eccentric Muscle Action
Occurs when a muscle generates force while lengthening to decelerate an external load
Define Concentric muscle action
Occurs when a muscle generates force while shortening to acceleration an external load
Define Isometric muscle action
Occurs when a muscle generates force equal to an external load to hold it in place
Define Muscle origin
The beginning attachment point of a muscle
Define Muscle insertion
Where the end point of a muscle connects back to the skeleton
Define Isolated muscle function
The joint motion created when a muscle contracts concentrically
Define Integrated Muscle Function
The joint motion(s) created when a muscle contracts eccentrically or isometrically
Define Muscle Innervation
A muscle’s point of connection to the nervous system
What is the origin of the Anterior Tibialis?
Lateral condyle & proximal 2/3 of lateral surface of the tibia
What is the insertion of the Anterior Tibialis?
Medial & plantar aspects of the medial cuneiform and the base of the first metatarsal
What is the Isolated Function of the Anterior Tibialis?
Ankle Doris flex ion and inversion (concentric action)
What is the Integrated function of the Anterior Tibialis?
Ankle plantar flex ion and eversion (eccentric action)
Stabilizes the arch of the foot (isometric action)
What is the innervation of the Anterior Tibialis?
Deep fibulae (peroneal) nerve
What is the origin, insertion, isolated function, integrated function, & innervation of the Posterior Tibialis?
Origin: proximal 2/3s of posterior surface of the tibia and fibula
Insertion: every tarsal bone, BUT the talus. Plus bases of 2nd thru the 4th metatarsal bones
Isolated Function: ankle plantar flex ion and inversion of the foot (concentric action)
Integrated Function:
- ankle Dorsiflexion & eversion (eccentric action)
- stabilizes the arch of the foot (isometric action)
Innervation: tibial nerve
What is the origin, insertion, isolated function, integrated function, & innervation of the Soleus?
origin: posterior surface of the fibular head & proximal 1/3 of its shaft & from the posterior side of the tibia
insertion: calcaneus via the Achilles tendon
isolated functional: accelerated plantar flexion (concentric action)
integrated function:
- decelerates ankle dorsiflexion (eccentric action)
- stabilizes the foot & ankle complex (isometric action)
innervation: tibial nerve
What is the origin, insertion, isolated function, integrated function, & innervation of the Gastrocnemius?
origin: Posterior aspect of the lateral and medial for femoral condyles
insertion: Calcaneus via the Achilles tendon
isolated function: Accelerates plantar flexion (concentric action)
integrated function:
- decelerates ankle dorsiflexion (eccentric action)
- isometrically stabilizes the foot and ankle complex (isometric action)
innervation: tibial nerve
What is the origin, insertion, isolated function, integrated function, & innervation of the Fibularis (peroneus) Longus?
origin: Lateral condyle of tibia, head and proximal 2/3 of the lateral surface of the fibula
insertion: Lateral surface of the medial cuneiform and lateral side of the base of the first metatarsal
isolated function: Plantar flexes and everts the foot (concentric action)
integrated function:
- decelerates ankle dorsiflexion and inversion (eccentric action)
- stabilizes the foot & ankle complex (isometric action)
innervation: superficial fibular (peroneal) nerve
What is the origin, insertion, isolated function, integrated function, & innervation of the Biceps femoris, long head?
origin: ischial tuberosity of the pelvis, part of the sacrotuberous ligament
Insertion: head of the fibula
isolated function: Accelerates knee flexion, hip extension, and tibial external rotation (Concentric Action)
integrated function:
- Decelerate knee extension, hip flexion, and tibial internal rotation (Eccentric action)
- Stabilizes the Lumbo-pelvic-hip complex any (Isometric action)
innervation: tibial nerve
What is the origin, insertion, isolated function, integrated function, & innervation of the Biceps Femoris, Shorthead?
origin: Lower 1/3 of the posterior aspect of the femur
insertion: Head of the fibula
isolated function: Accelerates knee flexion and tibial external rotation (Concentric action)
integrated function:
- Decelerates knee extension and tibial internal rotation (Eccentric action)
- Stabilizers the knee (Isometric action)
innervation: Common fibular (peroneal) nerve
What is the origin, insertion, isolated function, integrated function, & innervation of the Vastus Lateralis?
origin: anterior & inferior border of the greater trochanter, lateral region of the gluteal tuberosity, and lateral lip of the lines aspects of the femur
insertion: base of the patella and tibial tuberosity of the tibia
isolated function: accelerates knee extension (concentric action)
integrated function:
- decelerates knee flexion (eccentric action)
- stabilizes the knee (isometric action)
innervation: femoral nerve
What is the origin, insertion, isolated function, integrated function, & innervation of the Vastus Medialis?
origin: lower region of intertrochanteric line, medial lip of linea aspera, and proximal medial supracondylar line of the femur
insertion: base of patella and tibial tuberosity of the tibia
isolated function: Accelerates knee extension (Concentric action)
integrated function:
- Decelerates knee flexion (Eccentric a Action)
- Stabilizers the knee (Isometric a Action)
innervation: Femoral nerve
What is the origin, insertion, isolated function, integrated function, & innervation of the Vastus Intermedius?
origin: Anterior lateral regions of the upper 2/3 of the femur
insertion: Base of patella & tuberosity of the tibia
isolated function: Accelerates knee extension (Concentric action)
integrated function:
- Decelerates knee flexion (Eccentric a Action)
- stabilizes the knee (Isometric Action)
innervation: femoral nerve
