NCSF CSC Unit 2 Flashcards
Contact force that opposes the motion of two bodies in opposite directions
Friction
Denotes a tendency to return to an original shape after being stretched
Elastic
Describes the structural aspects of the body and articulating segments
Form closure
Can function to accelerate or decelerate a joint movement
Agonist
Describes soft tissues that help maintain contact positions at a joint
Force closure
Functions to oppose the prime mover, often serves as a decelerator
Antagonist
Joint angle during a lift where the load is harder to move due to inefficiency
Sticking point
Can be used to assess posture and observe variations in anatomical positions
Plumb line
Ability of the body to efficiently manage conditions without undue resistance
Function
Global muscle systems that function to stabilize the spine and pelvis
Outer unit
List at least four fundamental issues that contribute to dysfunction and the risk of injury
a. Poor posture
b. Faulty movement patterns
c. Improper biomechanics
d. Musculoskeletal deficiencies
e. Muscle imbalance
The hip joint possesses a greater level of form closure (T/F)
True
The structure of the shoulder joint allows for its significant mobility (T/F)
True
The hip joint has a smaller articulating surface, which allows for its significant loading capacity (T/F)
False
The shoulder joint’s limited form closure makes it more susceptible to injury (T/F)
True
Identify the three major factors that can influence force closure at a joint.
a. Any change in joint angle
b.The integrity of connective tissues
c.Muscle balance
True or False? Emotion is physically expressed and can lead to postural adjustments, mechanical changes, and an altered level of motivation to engage in physical efforts.
True
Local stabilizers are designed to reduce segment __________
Translation
Local stabilizers do not control ___________ but rather prepare a body segment for oncoming force.
Range of motion
Local stabilizer activation in the trunk should precede that of the muscles responsible for ___________
Limb movement
What is the global stabilizers role?
Generate force to control range of movement
What is the global stabilizers main function?
Control of the inner/outer ranges of movement, tend to contract eccentrically for low-load deceleration of momentum and rotational control
What is the global mobilizers main role?
Generate torque to produce movement
What is the global mobilizers main function?
Produce joint movement, especially in the sagittal plane, tend to contract concentrically and also absorbs shock forces from impacts
True or False? Considering the body utilizes reactive stiffness and movement to dampen forces acting to upset stability, static exercises such as planks should be used to maximize sport-specific stability.
False
What are the major training issues/limitations with Kyphotic exaggeration (upper-cross)?
Inability to perform overhead lifts, receives, and proper bilateral row position, compromise to spinal position during pulls and squats
What are the major training issues/limitations with Lower-cross syndrome?
Compromise to bilateral hip and knee flexion activities such as squats, inability to access core musculature, inhibition to glute-driven hip extension and knee position during heavy loading
What are the major training issues/limitations with lateral pelvic displacement?
Compromise to all squatting actions, compensatory dominance in leg exercises and ballistic hip extension, difficulty in spinal stabilization
Equilibrium is influenced by __________ (all of the above)
a. The width of the base of support
b. Height of the center of mass relative to the base of support
c. Alignment of the center of mass relative to the base of support
Activities aimed at restoring or improving joint function
Corrective exercise
Associated with reduced reciprocal inhibition
Myofascial deformation
Proper warm-up movements can usually address the issue
Level 2 dysfunction
Both working limbs function independently
Open kinetic circuit
The issue is promoting major impediments to performance
Level 3 dysfunction
Force is applied to a distally-fixed position
Closed-kinetic chain exercise
The resistance is moved around a distally fixed position
Open-kinetic chain exercise
Both limbs function cooperatively to resist the same load
Closed kinetic circuit
Selecting exercises that connect the sling systems can help maximize muscle stabilization and strength (T/F)
True
Eight reps per leg of a weighted OH lateral lunge should be considered 16 reps of trunk stability effort (T/F)
True
Unilateral exercises reduce the recruitment of prime movers due to the propensity of using lighter loads (T/F)
False
Concentric muscle contractions result in greater muscle damage than eccentric contractions (T/F)
False
Using a greater ROM during a given exercise will usually increase the risk for myofascial deformation (T/F)
False
True or False? Bear hugging a heavy bag while performing front squats would be an example of unfamiliar loading.
True
During the receive phase, tight [a] and [b] will promote low elbow positions as well as scapular protraction.
Tight hip flexors inhibit upward extension, commonly observed as [c]
Those with tight [d] will lose pelvic integrity during the first pull.
Trunk instability and strength will result in [e] the loss of the trunk during the receiver.
a. latissimus dorsi
b. triceps
c. an inappropriate “jump out” action
d. hamstrings
e. flexion
What is the primary objective of corrective exercise?
Increased maximal force output
Which of the following considerations related to employing a functional training program is not correct?
a. Movements instead of muscles should be trained to improve motor unit synchronization
b. Unilateral contractions are associated with lower muscle activity compared to bilateral
c. Eccentric movements should be taught as foundations for high-intensity concentric muscle actions
d. Using antagonist-to-agonist contraction patterns can reduce resistance to movement
b. Unilateral contractions are associated with lower muscle activity compared to bilateral
What is an example of a closed-chain, closed-circuit exercise?
Barbell front squat
Which of the following are optimal for maximizing stability and joint segment ROM?
Closed-chain, open-circuit exercises
True or False? Utilizing a split stance is useful during overhead lifts as it will allow the proper stabilizers to act upon the trunk, and the latissimus dorsi will experience less movement restriction through a full ROM.
True
Which of the following exercises would be the correct selection for addressing tight hip flexors?
OH lunge
Which of the following would be an appropriate initial recommendation for an athlete who employs a posterior pelvic tilt during the back squat?
Activate your pelvic floor
Which of the following would be a useful corrective technique for an athlete who continues to squat excessively while attempting to pull from the floor during the deadlift exercise?
Raise the hips and align the shoulders with the bar
Which of the following would be an appropriate verbal cue for an athlete who experiences notable lateral sway during walking lunges?
Push through your heel
Which of the following would be the most useful corrective technique for an athlete who continues to lean backwards during the military press?
Perform the exercise in a split stance
Which type of muscle functions to decelerate ballistic contractions?
Antagonists
Which muscle groups serve to control neutral joint positions?
local stabilizers
Improper activation or poor endurance within which of the following muscles will often result in posterior rotation of the pelvis and place the spine in a compromised position during loaded squat exercises?
pelvic floor
An athlete with lower-cross syndrome will likely experience motor unit inhibition during which of the following actions?
Hip extension
What is the most likely problem if the knees move inward during landing activities?
Weakness in the gluteals
The most common error during programs aimed at improving kinetic chain function is:
Insufficient loading
Closed kinetic circuits are used to:
Increase stability for loading
Which limiting factor would dictate the quantity of repetitions used for a set of dumbbell step-ups to unilateral overhead press?
Trunk stabilizer fatigue
Which of the following is a potential consequence of myofascial deformation?
Lack of coordinated activity
_____________________ involve applying force to a distally fixed position and require the body to stabilize segments so that the transfer and acceleration of force can be facilitated to accomplish the task.
Closed kinetic chain exercises
What would be the most useful corrective exercise for an athlete with tight hamstrings?
split stance good mornings
Lateral band squats would be useful for an athlete who struggles with which of the following movement compensations during the back squat?
Overactive adductors
What would be an effective corrective exercise for an athlete with tight calves?
Single-leg opposite reach
Resisted overhead Y-reaches are commonly used to:
Increase activation in the mid-lower trapezius
An athlete’s plank with T-reach can be used to:
Activate central and peripheral stabilizers while stretching the chest
An athlete using too much weight during the power clean may perform any of the following compensatory actions during the receive component, except:
Increased trunk extension
