NASM - CES Flashcards
The systemic programming process used to address neuromusculoskeletal dysfunction through the use of inhibitory, lengthening, activation, and integration techniques.
Corrective exercise continuum
A term used to describe the systematic process of identifying a neuromusculoskeletal dysfunction, developing a plan of action, and implementing an integrated corrective strategy.
Corrective exercise
Corrective exercise techniques used to release tension or decrease activity of overactive neuromyofascial tissues in the body.
Inhibitory techniques
Corrective exercise techniques used to increase the extensibility, length, and range of motion (ROM) of neuromyofascial tissues in the body.
Lengthening technique
Corrective exercise techniques used to reeducate or increase activation of under active tissue.
Activation techniques
Corrective exercise techniques used to retrain the collective synergistic function of all muscles through functionally progressive movement.
Integration techniques
A study that uses principles of physics to quantitatively study how forces interact within a living body.
Biomechanics
The plane that bisects the body into right and left halves.
The Sagittarius plane
The plane that bisects the body into front and back halves.
The frontal plane
The plane that bisects the body to create upper and lower halves.
The traverse plane.
Developing tension while a muscle is shortening; when developed tension overcomes resistive force
Concentric
Developing tension while a muscle is lengthening; when resistive force overcomes developed tension
Eccentric
When the contractile force is equal to the resistive force
Isometric
The resting length of a muscle and the tension the muscle can produce at this resting length.
Length-tension relationship
Muscles that act as prime movers
Agonists
Muscles that act in direct opposition to prime movers
Antagonists
Muscles that assist prime movers during functional movement patterns
Synergists
Muscles that support or stabilize the body while the prime movers and synergists perform the movement pattern
Stabilizers
Muscles that are predominantly involved in joint support or stabilization
Local musculature system
Muscles responsible predominantly for movement and consisting of more superficial musculature that originates from the pelvis to the rib cage, the lower extremities, or both.
Global muscular systems
The human movement systems response to internal and external environmental stimuli
Motor behavior
The change in motor behavior over time throughout one’s lifespan
Motor development
The data that the central nervous system receives from sensory receptors to determine such things as the body’s position in space and limb orientation, as well as information about the environment, temperature, texture, ect.
Sensory information
The study of posture and movements with the involved structures and mechanisms used by the central nervous system to assimilate and integrate sensory information with previous experiences
Motor control
The utilization of sensory information and motor control through practice and experience leading to a relatively permanent change in one’s capacity to produce skilled movements
Motor learning
A lever system with the fulcrum in the middle of the lever.
First class lever (nodding the head)
A lever system with the fulcrum one side of the lever and the effort on the other side of the lever
Second class lever (calf raise)
A lever system with the fulcrum on one side of the lever and the effort between the fulcrum and the resistance.
Third class lever (bicep curl)
A cycle whereby an injury will induce inflammation, muscle spasm, adhesion, altered neuromuscular control, and muscle imbalances
Cumulative injury cycle
The state in which the structural integrity of the human movement system (HMS) is comprised because of the components are out of alignment
Movement impairment syndrome
The process whereby a tight muscle (short, overactive myofascial adhesions) causes decreased neural drive, and therefore optimal recruitment of its functional antagonist.
Altered reciprocal inhibition
The process by where a synergist compensates for a prime mover to maintain force production
Synergistic dominance
Usually characterized as having rounded shoulders and a forward head posture or improper scapulothoracic or glenohumeral kinematics during functional movements
Upper extremity impairment syndrome
Usually characterized by excessive foot pronation (flat feet), increased knee valgus (tibia internally rotated and femur internally rotated and adducted or knock-kneed), and increased movement at the limbo-pelvic-hip complex -LPHC (extension or flexion) during functional movements.
Lower extremity movement impairment syndrome
True or False: In 1985, the International Obesity Task Force deemed the prevalence of obesity an epidemic.
True
True or False: Today, approximately one sixth (16%) of adults are estimated to be obese.
False; Today, approximately one-third (33%) of adults are estimated to be obese.
True or False: Eighteen percent of today’s adolescents and teenagers are considered overweight.
True
True or False: Research suggests that musculoskeletal pain pain is less common now than it was 40 years ago because of the advancements of technology and manual labor saving devices.
False; Research suggests that musculoskeletal pain is more than it was 40 years ago. People are less actie and are no longer spending as much of their free time engaged in physical activity producing more inactive and nonfunctional people.
In the general population, plantar fascititis accounts for more than 1 million ambulatory care (doctor) visits per year.
True
It has been estimated that the annual costs attributable to low-back pain in the United States are greater than $26 billion.
True
More than one third of all work-related injuries involve the trunk, and of these, more than 60% involve the low back.
True
Approximately 20 - 25% of ACL injuries are non contact in nature.
False; Approximately 70 - 75% of ACL injuries are non contact in nature.
Shoulder pain is reported to occur in up to 21% of the general population
True
The less conditioned our musculoskeletal systems are, the higher the risk of injury.
True
________ are reported to be the most common sports-related injury.
Ankle sprain
Individuals who suffer a lateral ankle sprain are at risk of developing.
Chronic ankle instability
Low-back pain is one of the major forms of musculoskeletal degeneration seen in the adult population, affecting nearly
80% of all adults
An estimated _________ anterior cruciate ligament (ACL) injuries occur annually to the general US population.
80,000 - 100,000
What is the most prevalent diagnosis of shoulders pain?
Shoulder impingement
Most ACL injuries occur between
15 and 25 years of age
According to the text, a comprehensive exercise strategy using the Corrective Exercise Continuum includes all of the following:
identify the problem (integrated assessment)
solve the problem (corrective program design)
implement the solution (exercise technique)
What is the correct order of the Corrective Exercise Continuum?
Inhibit, lengthen, activate, integrate
Which phase of the Corrective Exercise Continuum uses self-myofascial release techniques to decrease activity of overactive neuromyofascial tissues in the body?
Inhibit
Which phase of the Corrective Exercise Continuum uses isolated strengthening exercises and positional isometric techniques?
Activate
___________ is a multiplanar, synchronized joint motion that occurs within eccentric muscle function.
Pronation
___________ is a multiplanar, synchronized joint motion that occurs within concentric muscle function.
Supination
What are the major muscles groups of the lateral sub-system?
Gluteus medius, tensor fascia latae, adductor complex, quadratus lomborum
What are the major muscles groups of the deep longitudinal sub-system?
Erector spinae, thoracolumbar fascia, sacrotuberous legament, biceps femoris, peroneus longus
What are the major muscle groups of the anterior oblique sub-system?
Internal and external obliques, adductor complex, hip external rotators
Which sub-system works synergistically with the deep longitudinal sub-system and consists of the gluteus maximus, thoracolumbar fascia, and contralateral latissimus dorsi?
Lateral sub-system
The joint support system of the lumbo-pelvic-hip complex (LPHC) includes the following muscles.
Traverse abdominis, multifidus, internal oblique, diaphragm, pelvic floor muscles
What is the cumulative neural input from sensory afferents to the central nervous system?
Proprioception
What part of the nervous system is designed to optimize muscle synergies?
Central
Flexion at the ankle is more accurately termed what?
Dorsiflexion
What is the concentric function of the anterior tibialis?
Accelerates ankle dorsiflexion and inversion
What is the eccentric function of the gluteus medius (posterior fibers)?
Decelerates hip adduction and internal rotation
What is the concentric function of the latissimus dorsi?
Shoulder extension, adduction, and internal rotation
What is the concentric of the posterior tibialis?
Accelerates ankle plantar flexion and inversion
What is the concentric function of the biceps femurs (short head)?
Accelerates knee flexion and tibial external rotation
What is the concentric function of tensor fascia latae?
Accelerates hip flexion, abduction, and internal rotation
What is the eccentric function of the pectorals major?
Decelerates shoulder extension, horizontal abduction, and external rotation.
True or False: Because the human movement system is an integrated system, impairment in one system leads to compensations and adaptations in other systems.
True
True or False: If one segment of the human movement system is out of alignment, then other movement segments have to compensate in attempts to balance the weight distribution of the dysfunctional segment.
True
True or False: If the gluteus medius is under active, then the tensor fascia latea (TFL) may become synergistically dominant to produce the necessary force to accomplish frontal plane stability of the limbo-pelvic-hip complex (LPHC).
True
True or False: Once a joint has lost its normal arthrokinematics, the muscles around that joint may spasm in an attempt to minimize the stress at the involved segment.
True
True or False: Synergistic dominance is the process by which tight muscle causes decreased neural drive of its its functional antagonist.
False - this is known as altered reciprocal inhibition.
True or False: A tight psoas decreasing the neural drive and optimal recruitment of the gluteus maximus is an example of synergistic dominance.
False - this is an example of altered reciprocal inhibition
True or False: If a client has a weak gluteus medius, then synergists (tensor fascia latea, adductor complex, and quadrates lumborum) oftentimes become synergistically dominant to compensate for the weakness.
True
True or False: Individuals with lower extremity movement impairment syndrome are usually characterized by excessive foot pronation (flat feet), increased knee valgus (knock-knee), and increased movement at the lumbo-pelvic-hip complex (extension or flexion) during functional movements.
True
True or False: Individuals with upper extremity movement impairment syndrome are usually characterized as having rounded shoulders and a forward head posture or improper scapulothoracic or glenohumeral kinematics during functional movements
True
True or False: Individuals who present with lower extremity movement impairment syndrome typically develop predictable patterns of injury including rotator cuff impingement, shoulder instability, biceps tendinitis, thoracic outlet syndrome, and headaches.
False - these patterns of injury typically accompany an upper extremity movement impairment syndrome.
It is hypothesized that decreased posterior glide of the _______ can decrease _________ at the ankle.
talus, dosiflexion
Most knee injuries occur during non contact ________ in the frontal and __________ plane.
deceleration, transverse
Abnormal contraction intensity and onset timing of the ________ and __________ have been demonstrated in subjects with patellofemoral pain (PFP).
vastus médiales oblique, vastes lateralis
Potentially tightened or overactive muscles accompanying a lower extremity movement impairment syndrome include which of the following.
Peroneals, soleus, lateral gastocnemius
Potentially weakened or inhibited muscles accompanying an lower extremity movement impairment syndrome include which of the following.
Posterior tibialis, anterior tibialis, pes anserine complex
Individuals with upper extremity movement impairment syndrome are usually characterized as having rounded shoulders and a forward head posture
Pectoralis major, anterior deltoid, latissimus dorsi
Potentially weakened or inhibited muscles accompanying an upper extremity movement impairment syndrome include which of the following.
Lower trapezius, teres minor, infraspinatus
Subjects with low back pain (LBP) have been reported to demonstrate impaired postural control, delayed muscle relaxation, and abnormal muscle recruitment patterns (diminished activation) of the
Transverse abdominis and multifidus
Which muscles are lengthened, altering the normal scapulothoracic force-couple relationship when an individual exhibits a rounded shoulder posture?
Rhomboids, lower trapezius
What are the three main pieces of information a health and fitness processional should obtain from the health risk appraisal?
- Physical readiness for activity
- General lifestyle information
- Medical history
What is the purpose and function of the Physical Activity Readiness Questionnaire (PAR Q)?
It is designed to help determine if a person is ready to undertake low-to-moderate-to-high activity levels. Furthermore, it aids in identifying people for whom certain activities may not be appropriate or who may need further medical attention.
Briefly explain how sitting for extended periods of time has an impact on the human movement system.
If an individual is sitting a large portion of the day, their hips are flexed for prolonged periods of time. This can lead to tight hip flexors that cause postural imbalances within the kinetic chain. Also, if an individual is working with a computer, there is a tendency for the shoulders and head to fatigue under the constant influence of gravity. This often leads to postural imbalance of round of the shoulders and head.
From a human movement system standpoint, briefly describe how construction workers and painters can develop muscle imbalances and injury of the upper extremities.
Construction workers and painters often work with the arms overhead for long periods of time. This may lead to possible shoulder soreness and tightness of the latissimus dorsi and weakness of the rotator cuff. This imbalance does not allow for proper shoulder motion and/or stabilization during activity.
Briefly describe how wearing shoes with an elevated heel (dress shoes, high heels) can have an impact on the human movement system.
Wearing shoes with a heel puts the ankle complex in a plantar flexion position for extended periods of time. This can lead to tightness of the gastrocnemius and soles causing postural imbalance, such as over-pronation at the food and ankle complex (flattening of the arch of the foot).
True or False: Mental stress or anxiety can lead to a dysfunctional breathing pattern that can further lead to postural distortion and kinetic chain disfunction
True
True or False: Questions pertaining to an individuals recreational activities and hobbies are not an essential component of the health risk appraisal.
False, By finding out what recreational activities and hobbies an individual performs, a health and fitness professional can better design a program to fit these needs.
True or False: One of the best predictors of future injuries is past injury.
True
True or False: Ankle sprains have been shown to decrease the neural control to the gluteus medius and gluteus maximus muscles.
True
True or False: Knee injury can cause a decrease in the neural control to muscles that stabilize the patellofemoral and tibiofemoral joints and lead to further injury.
True
True or False: Low-back injuries can cause decreased neural control to stabilizing muscles of the core, resulting in poor stabilization of the spine and possible further dysfunction of the upper and lower extremities.
True
True or False: Surgery will cause pain and inflammation that can alter neural control to the affected muscles and joints if not rehabilitated properly.
True
True or False: It is estimated that roughly 25% of the American adult population does not partake, on a daily basis, in 30 minutes of low-to-moderate physical activity.
False, It is estimated that roughly 75% of the American adult population does not partake, on a daily basis, in 30 minutes of low-to-moderate physical activity.
True or False: One of the roles of a health and fitness professional (i.e., personal trainer, athletic trainer, strength coach) is to administer, prescribe, and educate on the usage and effects of common medications.
False, It is not the role of a health and fitness professional t administer, prescribe or educate on the usage and effects of any of these medications.
The basic function of Beta-Blockers
Generally used as antihypertensive (high blood pressure); may also be prescribed for arrhythmias (irregular heart rate)
True or False: At best, an individual/client can recall on half his or her injury history, so a close examination of imbalances through further assessment can turn up additional areas of potential risks.
True
The basic function of Calcium-Channel Blockers
Generally prescribed for hypertension and angina (chest pain)
The basic function of Nitrates
Generally prescribed for hypertension, congestive heart failure.
The basic function of diuretics
Generally prescribed for hypertension, congestive heart failure and peripheral edema.
The basic function of bronchodialtors
Generally prescribed to correct or prevent bronchial smooth muscle constrictor in individuals with asthma and other pulmonary diseases.
The basic function of vasodilators
Used in the treatment of hypertension and congestive heart failure.
The basic function of antidepressants
Used in the treatment of various psychiatric and emotional disorders.
How an individual physically presents themselves in stance. It is reflected in the alignment of the body.
Static Posture
How an individual is able to maintain an erect posture while performing functional tasks.
Dynamic Posture
The connective tissue in and around muscles and tendons.
Myofascial
Alternation in the functional relationship between pairs or groups of muscles.
Muscle imbalance
Restricted motion
Hypomobility
A postural distortion syndrome characterized by an anterior tilt to the pelvis and lower extremity muscle imbalances.
Lower Crossed Syndrome
A postural distortion syndrome characterized by a forward head and rounded shoulders with upper extremity muscle imbalances.
Upper Crossed Syndrome
Shortened muscles in Lower Crossed Syndrome
Gastrocnemius, Soleus, Hip flexor complex, adductors, latissimus dorsi, erector spinae
A postural distortion syndrome characterized by foot pronation and lower extremity muscle imbalances.
Pronation Distortion Syndrome
Lengthened muscles in Lower Crossed Syndrome
Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, traverse adominis, internal oblique
Shortened muscles in Upper Crossed Syndrome
Upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major/minor
Lengthened muscles in Upper Crossed Syndrome
Deep cervical flexors, serratus anterior, Rhomboids, mid-trapezius, lower trapezius, teres minor, infraspinatus
Shortened muscles in Pronation Distortion Syndrome
Gastrocnemius, Soleus, Peroneals, Adductors, illiotibial band, hip flexor complex, bicep femoris (short head)
Lengthened muscles in Pronation Distortion Syndrome
Anterior tibialis, posterior tibialis, vastus medialis, gluteus medius/maximus, hip external rotators
