NASM CPT CH. 5 Flashcards
Plane of motion for forward/backwards
Sagittal Plane (imagine wall on right & left)
Plane used with biceps curl
Sagittal Plane
Plane used with walking & running
Sagittal Plane
Plane used with running stairs
Sagittal Plane
Plane used with vertical jumping
Sagittal Plane
Plane used with squatting and front lunge
Sagittal Plane
Plane used with crunching
Sagittal Plane
Plane used with tricep push-down
Sagittal Plane
What plane is used with flexion/extension
Sagittal Plane
What axis is used for Sagittal Plane?
Coronal Axis
What axis is used for Frontal Plane?
Anterior/Posterior
What plane uses lateral flexion and eversion/inversion?
Frontal Plane
What plane is used with side lateral raise?
Frontal Plane (imagine wall on front/back)
What plane is used with side lunges?
Frontal Plane
What plane is used with side-shuffle?
Frontal Plane
What axis is used with the transverse plane?
Longitudinal or Vertical
What plane does the motion internal/external rotation fall under?
Transverse Plane
What plane of motion would trunk rotation fall under?
Transverse Plane
Throwing, golfing and swinging a bat would fall under what plane?
Transverse Plane
Define Length TENsion Relationship
resting length of a muscle & the TENsion the muscle can produce at resting length
What term?
Resting Length of a Muscle and the TENsion the muscle can produce at resting length?
Length TENsion relationship
Define Force Velocity Curve
Relationship of a muscle’s ability to produce tension at differing shortening velocities
Relationship of a muscle’s ability to produce tension at different shortening velocities is what?
Force Velocity Curve
Rotary Motion
movement of bones around joints
force that produces rotation
torque
torque is measured in
newton meter - nm
define torque
force that produces rotation
superior
above (femur superior to tibia)
inferior
below (heel is inferior to knee)
Proximal
Closer
Distal
Farther
Anterior (OR Ventral)
Front
Posterior
Back
Flexion
movement where angle between 2 adjacent segments decreases
contralateral
opposite side of body
ipsilateral
same side of body
The science concerned w/internal & external forces acting on the human body and the effects produced by these forces
BIOMECHANICS
Study of applying laws of mechanics and physics to determine how forces affect the human movement system
BIOMECHANICS
Femur is _____to the tibia
Superior
Pec is _________to the abdominis
Superior
Soleus is ______to the hamstring
Inferior
Calcaneus (heel bone) is __________to patella
inferior
Knee is more ______to the hip than the ankle
proximal
The lumbar spine is more ______to the sacrum than the sternum.
Proximal
ankle is more ________ to the hip than the knee
distal
sternum is more _______ to the sacrum than the lumbar spine
distal
Quads are located on the _____aspect of the thigh
Anterior
Hamstring complex is located on the _______aspect of the thigh
Posterior
Adductors are on the ______side of the thigh, because they are on the side of the limb closest to the midline of the body.
Medial
Sternum is more ______than the shoulder
Medial
Ears are on the __________side of the head
lateral
Right foot is ________to the left hand
contralateral
right foot is ________to the right hand
ipsilateral
For anatomic position, are the palms forward or back?
Palms are forward
What plane divides the body into right and left halves?
Sagittal Plane
A bending movement in which the relative angle between 2 adjacent segments decreases
Flexion
Straightening movement where angle increases
Extension
Extension of a joint beyond the normal ROM
HyperExtension
Imaginary bisector that divides the body into front and balk halves
Frontal Plane
Movement in frontal plane away from the midline of body
Abduction
Movement in frontal plane back toward the midline of the body
Adduction
Imaginary bisector that divides the body into top and bottom halves
transverse plane
rotation of a joint toward the midline of the body
internal rotation
rotation of a joint away from the midline of the body
external rotation
movement of the arm or thigh in the transverse plane from an anterior position to a lateral position
horizontal abduction
movement of the arm or thigh in the transverse plane from a lateral position to an anterior position
Horizontal adduction
Anterior/Posterior axis is what plane?
Frontal
what plane? Abduction/Adduction in limbs (relative to the trunk), lateral flexion of the spine, and eversion/inversion of foot
Frontal Plane
Bending of the spine from side to side, or bending is an example of ______ flexion
Lateral Flexion
What axis for transverse plane?
longitudinal or vertical
Internal Rotation and External Rotation of the limbs are movements that occur in the ________plane
transverse
right and left rotation of the head occurs in what plane?
transverse
horizontal abduction and horizontal adduction of the limbs, and forearm pronation/supination occurs in what plane?
transverse plane
Cable Trunk Rotation occurs in what plane?
transverse
Adduction of scapula - shoulder blades move toward midline (shoulder blades come closer together)
scapular retraction
abduction of scapula - shoulder blades move away from midline (shoulder blades move apart)
scapular protraction
downward (inferior) motion of scapula
scapular depression
upward (superior) motion of the scapula
scapular elevation
What term means constant muscle tension?
Isotonic (Concentric & Eccentric)
Constant muscle length
Isometric
Isokinetic
constant velocity of motion
Force is produced, muscle tension developed and movement occurs through a given ROM - phases are eccentric and concentric
Isotonic
muscle develops tension while lengthening (actin/myosin pull apart)
eccentric muscle action
Moving in the same direction as the resistance; decelerates or reduces force
Eccentric
Moving in opposite direction of force; accelerates or produces force
Concentric
No visible movement with or against resistance / dynamically stabilizes force / no change in muscle length
Isometric Muscle Action
Speed of movement is fixed and resistance varies w/the force exerted/ requires sophisticated equipment
isokinetic
When a muscle is exerting force greater than the resistive force, resulting in shortening of muscle (actin/myosin move closer together)
Concentric Muscle Action
NASM requires how many CCUs to recertify every 2 years
2
when performing a squat, the adductors stabilize the leg which is an example of what muscle action
isometric
During a ball crunch, the trans. abdominis and multifudus muscle stabilize the spine which is an example of what muscle action
isometric
during a db bench press, the rotator cuff stabilizes the shoulder joint - what type of muscle action
isometric
influence applied by 1 object to another, which results in acceleration or deceleration of the 2nd object
force
resting length of a muscle and the tesnion the muscle can produce at resting length
length-tension relationship
relationship of a muscle’s ability to produce tension at different shortening velocities
force-velocity curve
muscle groups moving together to produce movement around a joint
force couple
What muscles create trunk rotation?
internal & external obliques
What muscles create upward rotation of the scapula?
Upper traps & lower portion of serratus anterior
What muscles produce hip and knee extension during walking/running/stairs?
glute max, quads and calves
what muscles perform plantarflexion at the foot and ankle complex?
Tibialis posterior, gastrocnemius, and peroneus longus
What muscles perform shoulder abduction?
deltoid and rotator cuff
Muscles are attached to bone by
tendons
Levers with a fulcrum in the middle, like a see saw are what class?
First
Nodding the head is what type of lever
First
lever with resistance in the middle (with fulcrum and effort on either side) like a load in a wheelbarrow
2nd class
full body push-up & calf raise are examples of what type of lever?
2nd class
lever with effort placed between the resistance and fulcrum - effort travels a shorter distance and greater resistance
3rd class
Most limb movements are operated as what class levers?
3rd
Forearm is what class lever
3rd
movement of the bones around the joints
rotary motion
Motor response to internal/external stimuli; collective study of motor control, motor learning and motor development
motor behavior
how CNS integrates internal/external sensory info w/previous experiences to produce a motor response
motor control
integration of motor control processes through practice & experience, leading to a relatively permanent change in the capacity to produce skilled movements
motor learning
motor development
the change in motor skill behavior over time throughout the lifespan
Groups of muscles recruited by CNS to provide movement; allows muscles and joints to operate as a fucntional unit
muscle synergies
cumulative sensory input to the CNS from mechanoreceptors that sense position and limb movement
proprioception
cooperation of the nervous and muscular systems in gathering and interpreting info and executing movement
sensorimotor integration
% of population w/low back pain
80%
improper joint motion
arthrokinematics
The use of sensory info and sensorimotor integration to help the human movement system in motor learning
FEEDBACK
process where info is used by the body via length-tension relationships (posture), force-couple relationships, and arthrokinematics to reactively monitor movement and the environment.
internal feedback
info provided by an external source, such as trainer, video, or mirror so client can see whether the achieved movement pattern was good or bad
EXTERNAL FEEDBACK
2 MAJOR FORMS OF EXTERNAL FEEDBACK
Knowledge of results and knowledge of performance
used after completion of movement to help inform a client about the outcome of the performance - takes both client and trainer’s involvement
knowledge of results
provides info about the quality of movement during an exercise (ex. noticing a client’s feet rotated and asking client whether he/she felt or looked different during those reps) ; gets client involved in their own sensory process; offered less frequently as client becomes more proficient
knowledge of performance
movement of bones around a joint
torque
common force couples for trunk rotation
internal and external obliques
common force couple for upward rotation of scapula
upper traps and lower part of serratus anterior
common force couple for hip and knee extension (like walking)
glute max, quads and calves
common force couples for plantarflexion
gastrocnemius, peroneus longus, tibialis posterior
common force couples for shoulder abduction
deltoid and rotator cuff
Normal pulse is between
70-80
Zone 1 HR Range
65-75%
builds aerobic base and aids in recovery
Zone 2 HR Range
76-85%
increases aerobic and anaerobic endurance
Zone 3 HR Range
86-95%
Builds high-end work capacity
Max hr is
220-age
top number of blood pressure.
pressure within the arteries after the heart contracts
first sound of the heartbeat
systolic
bottom number of blood pressure, pressure in the arteries when heart is resting and filling with blood, sound of beat fading away, normal reading 120/80
diastolic
4 SITES FOR BODY COMP MEASUREMENT using the Durnin formula
Bicep, triceps, subscapular and iliac crest
before workout
not for obese
all on right side of body
waist to hip ratio
waist divided by hip measurement
weight (kg)/height (m2)
BMI
What BMI is considered obese?
over 30
What BMI is a greater increase for risk of disease?
25 or greater
YMCA step test is 24 step cycles per minute (total of 96 steps) for how long?
3 minutes
12 inch step
record heart rate within 5 seconds
how long do you take the pulse for the Rockport Walk Test?
60 seconds
record completion time for the mile in minutes
Describe subjective information
what the subject tells you such as general and medical history, occupation, lifestyle, medical/personal info
Describe objective information
what you observe - body composition, cardio results, static and dynamic postural and performance
What is the reasoning for a ParQ
to see if they need medical care first - pre-particpation health screening
Average female and male HRs
female - 75
male - 70
What HR measurement method uses the percentage for heart rate reserve?
Karvonen Method
If someone falls in the good category for the rockport test, what phase do you start them in for HR?
Zone 2
Zone 1 is poor/fair
Zone 3 is very good
Feet are pronated and adducted; internally rotated knees
Pronation Distortion Syndrome
decreased ankle dorsiflexion and inversion
Possible injuries: plantar fasciitis, shin splints, patellar tendonitis, and low back pain
Anterior tilt of pelvis on distortion pattern is
lower crossed syndrome
forward head and rounded shoulders
upper crossed
OA muscles for Pronation Distortion
Gastroc, Soleus, Peroneals, Adductors, Illiotibial Head, Hip Flexor Complex, Biceps Femoris (short)
UA muscles for Pronation Distortion
Ant and Post tibialis, vastus medialis, glute medius/max, hip external rotators
OA muscles for lower crossed syndrome
Gastroc, Soleus, Hip flexor, Adductors, Lat dorsi, Erector spinae (lower HAGS LE/GIT have ATP)
UA muscles for lower crossed syndrome
ant and post tibialis glute max and medius trans abdominis internal oblique (lower HAGS LE/GIT have ATP)
Lower crossed - increases
lumbar extension
decreases hip extension
possible injuries for lower crossed syndrome
hamstring complex strain
anterior knee pain
low back pain
possible injuries for upper crossed syndrome
headaches, biceps tendonitis, rotator cuff, thoracic outlet syndrome
OA for Upper Crossed
upper traps levator scap sternocleidomastoid scalenes lat dorsi teres major subscapularis pec major/minor
UA for upper crossed
deep cervical flexors serratus anterior rhomboids mid-trapezius lower traps teres minor infraspinatus
Upper crossed - increased
cervical extension and scapular protraction/elevation
decreased - shoulder extension and shoulder external rotation
REVIEW TABLE 7.6
REVIEW TABLE 7.6
waist to hip ratio for women
.80 and .95 for men
Normal bp
120/80
keeps muscles at proper length; they work together to ensure proper joint motion and maximize force production minus injiury
proper posture
static posture assessment
neutral alignment, symmetry, balanced muscle tone, weight bearing positon (standing) and from many angles
kinetic chain checkpoints
foot and ankle knee lphc shoulders head and cervical spine kinetic chain - human movement system
concentrically accelerates plantar flexion and points the foot away from the shin
gastrocnemius and soleus
concentrically accelerates hip extension and external rotation; moves leg backwards and rotates leg outwards
glute max
concentrically accelerating hip flexion, abduction and internal rotation; lifts leg up and moves leg away from midline of body; turns leg inward
TFL
hip flexion and external rotation, extends and rotates lumbar spine, lifts leg up, turns leg outwards, pulls torso backwards
psoas
accelerates shoulder extension, adduction and internal rotation; pulls arms down, rotates arm inwards, pulls arm in toward sides
lat dorsi
Dynamic posture assessment
squatting, pushing/pulling, balancing
Overhead squat assessment
- assess dynamic flexibility
- core strength
- balance
- neuromuscular control
- no shoes and squat to height of chair; view lat and ant
- tracking - in line with foot (2nd and 3rd toes)
Pushing and pulling assessments - how many reps?
20 Shoulders shrug SUTS but trap mid/lower balls at the RR OA: Scap, Upper Trap, Sternocleidomastoid UA: Mid lower traps, rhomb, rotator cuff FLOOR TO BALL COBRA
Forward head - See Shirley Sue’s head go forward to eat Deep dish pie
OA: scalenes, sterno, subscap; UA: deep cervical
How long would you have a client perform the push-up test?
60 seconds or to exhaustion
what test is for upper agility and stabilization?
Davies test -
36” apart; 15 seconds alternating each side.
What test is for lower agility and neuromuscular control?
Shark Skill Test
twice with each foot; always return to center
add .10 secs for non-hopping leg touches ground, hands off hips, wrong square, not to center square
What assessment is used for upper body strength?
Bench Press
est. 1rm
8-10 for warmup; rest 1; add 5-10% or 10-20lbs for 3-5 reps, rest 2
repeat until failure
lower strength assessment
squat - client warms up with light weight 8-10 reps
take a 1 minute rest
add 30-40lbs (10-20% initial load) and 3-5 reps; rest 2 mins and repeat until failure between 2-10 reps
HR Zone 1 builds
aerobic base and aids recovery
HR Zone 2 increases
aerobic and anaerobic endurance
HR Zone 3 builds
high-end work capacity
Excessive Forward Lean
Elf’s SHAG with AGE
OA: soleus, hip flexor, ab complex, gastroc
UA: Ant tibialis, glute max, erectror spinae
Ball Squat
Low Back Arches
Arch went to HEL with HIG
OA: Hip Flex, Erector, Lat dorsi
UA: Hams, Intrinsic core, Glute max
Ball Squat / Floor/Ball Brdige
Arms Fall Forward
Superman LPT to fly MRR (mister)
OA: lat dorsi, pecs, teres major
UA: mid lower traps, rhomboids, rotator cuff
SQUAT TO ROW
Feet Turn Out
BLoGS to my GrMMPS (gramps)
OA: Bicep femoris, Lat Gastroc, Soleus
UA: Gracilis, Med Ham, Med Gastroc, Popliteus, Sartorius
Single leg bal reach
Knees Move In - single leg
because my VTAB jeans give Good Vibes
OA: Vastus lat, TFL, Adductor, Bic Femoris
UA: Glute med/max, VMO
TUBE WALKING
Knees in - Overhead Squat
VLarGe BAT with knees in give me Good Vibes HM
OA: Vast Lat, Lat Gastroc, Bi Fem, Adduct, TFL
UA: Glutes, VMO, Medial Ham, Med Gastroc
Lat walk, ball squat with adduction, ball brdige with adduction