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Physical exam Flashcards

1
Q

Deadlift joint actions

A

Hip and knee extension

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2
Q

Deadlift working muscles

A

Quadriceps
Gluteus maximus
Hamstrings
- biceps femoris long head (outside)
- semitendinosis (middle)
- semimembranosis (inside)

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3
Q

Deadlift stabilising muscles

A

erector spinate
rectus abdominals
transverse abdominals
external obliques
trapezius
rhomboids
grip muscles
- wrist finger flexors and extenders

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4
Q

Deadlift coaching points

A
  • Shoe laces under bar
  • even distance hands
  • neutral spine - eyes focused few feet ahead
  • brace before lift (engage muscles to create rigid stable foundation)
  • all movements occur at the hips and knees
  • breathe out when coming up or hold breath
  • push the floor away
  • keep arms straight and shoulders back
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5
Q

Deadlift applications

A

perfect the deadlift = safely lift thing in life

a stepping stone to other exercises like stiff leged deadlifts and bent over rows

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6
Q

Deadlift regression

A

blocks - limit range and bring bar closer
wraps - increase grip strength
dumbbells instead of bar

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7
Q

Deadlift progression

A

Increase the load
Chains - increase resistance at top as they dangle
stand on blocks - make bar further away
Bands - adds resistance to upward phase makes lockout phase harder

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8
Q

Stiff legged deadlift joint action

A

Hip flexion

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9
Q

Stiff legged deadlift working muscles

A

Gluteus maximus
Hamstrings
- bicep fermoris long head ( outside)
- semitendinosis
- semimembranosis (inside)

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10
Q

Stiff legged deadlift stabilising muscles

A

erector spinate
rectus abdominals
transverse abdominals
external obliques
trapezius
rhomboids
grip muscles
- wrist finger flexors and extenders

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11
Q

Stiff legged deadlift coaching points

A

deadlift into starting position
neutral spine, gaze few feet ahaed
slight bend in the knees
all movement at hips - push hips back
breathe out on way up
no lumbar flexion at lowest point
keep bar close to body throughout

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12
Q

Stiff legged deadlift applications

A

Helps with hamstring injury prevention (make stronger and longer)
helps with hip extensor tasks like kicking in kickboxing or splits in gymnastics
hinge movement cause no knee involved

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13
Q

Stiff legged deadlift regression

A

blocks - limit range
dumbbells instead of bar
decrease load
use the wall - tik tok thing

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14
Q

Stiff legged deadlift progression

A

increase load - chains, bands
blocks - increase range

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15
Q

Back squat joints

A

hip and knee flexion

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16
Q

Back squat working muscles

A

quadriceps
gluteus maximus
adductors

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17
Q

Back squat stabilizing muscles

A

Hamstrings
erector spinate
rectus abdominals
external obliques
transvers abdominus

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18
Q

Back squat coaching points

A
  • Hands equal width on bar
  • high bar = upper traps = quad dominant
  • low bar = posterior deltoids = glutes
  • Feet forward - prevents internal rotation of femur and keeps knee inline
  • hip, knee and ankle aligned not valgus
  • neutral spine
  • brace before lift
  • all movement in knee and hip
  • no butt wink at lowest point
  • butt wink shows lowest point so can work in that range
  • breathe out on way up
  • push the floor away
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19
Q

Back squat application

A

hip and knee extension essential in many tasks
vertically jumping
accelerating forwards

heavy loads can stimulate motor units

can be varied depending on what muscle wants working

have heavier load than front squat

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20
Q

Back squat regression

A

lower load
lower range - shallower squat

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21
Q

back squat progression

A

increase load - bands, chains increase resistance
increase range by squatting deeper
increase speed, explode from bottom of squat if working jumping for example

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22
Q

Front Squat Joint actions

A

Hip and knee extention

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23
Q

Front Squat used muscles

A

Quadriceps
Gluteus maximus
Adductors

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24
Q

Front Squat stabilising muscles

A

Hamstrings
Erector spinate
rectus abdominals
external obliques
transverse abdominals

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25
Front Squat coaching points
- feet forward - hip, knee, ankle alignment not valgus - neutral spine - brace before lift off rack - wide grip bar = easier if have limited wrist and sholder felxibility - push elbows up and out to make it more comfy - all movement in hip and knee - no but wink - breathe in way down - breathe out way up - push floor away
26
Front Squat application
- stepping stone to other exercises - requires trunk stabilisation - no Olympic lifting if no front squat - lowest point = clean position - practice exercise - relationship with positions, joint actions and performance of athletic tasks
27
Front Squat regression
- have wraps and hold em - no weight - bodybuilder style arm crossed - limit range
28
Front Squat progression
- increase load and range - increase speed
29
Front Squat alternatives
- goblet squat with dumbbells - use safety squat bar - ease load off shoulders, evenly distribute weight on upper body and protect joints
30
Lunge / split squat joints
Hip and knee extension
31
Lunge / split squat used muscles
Quadriceps gluteus maximus adductors ankle extensors
32
Lunge / split squat stabilising muscles
hamstrings erector spinate rectus abdominals external obliques
33
Lunge / split squat coaching points
- feet forward - knee hip, ankle alignment no valgus - neutral spine - upright torso - all movement at hips and knees - breathe in down and out when up - push floor away - load front foot - sit back into heel - push bum back - front foot forward so knee doesnt go over toes
34
Lunge / split squat application
all sport has single leg movement - deceleration, landing, change direction can stop asymmetrical carryover (one side stronger than the other)
35
Lunge / Split squat regressions
limit range on way down and how far foot steps out decrease load use dumbbells instead of bar hold something if wobbling
36
Lunge / split squat progressions
increase load, depth, speed, step further forward have practical applications like running, jump, push into it
37
Lunge / split squat alternatives
front, side, reverse lunges raise back leg= bulgarian raise front leg = bosch squat
38
Nordic hamstrings curls joints
knee flexion
39
Nordic hamstrings curls muscles used
hamstrings, gastrocnemius (depending on the ankle joint position)
40
Nordic hamstrings curls stabilising muscles
gluteus maximus, erector spinate
41
Nordic hamstrings curls coaching points
slow decent ankles planter flexed core engaged and stabilised down and up shoulder, hip, knee alignment if unsure, not stable place hands in front
42
Nordic hamstring curl application
hamstring strain injury prevention (cause high load cause of body weight)
43
Nordic hamstring curl regression
limit range - dong go so far down arms by side assist with band around body
44
Nordic hamstring curl progression
load with vest arms crossed or above head increase range until failure hip flexion at the end like in glute ham machine
45
Bent over row joint actions
shoulder extension elbow flexion
46
Bent over row muscles used
latissimus dorsi trapesius rhomboids biceps brachii brachialis brachioradialis
47
bent over row stabilizing muscles
hamstrings quadriceps gluteus maximus adductors erector spinate rectus abdominals external obliques wrist and finger flexors posterior chain
48
bent over row coaching point
deadlift into position slight flex in the knees flex at hips push bum back neutral spine hands little further than shoulder width pull bar to stomach 45 degree torso angle or dependent on the aim straight back
49
bent over row application
rowing / pulling movements combat sports (judow) rugby rowing
50
bent over row regression
lower load 1 dumbbell instead of bar bar pulls under bar use bench with 1 dumbbell to stabalise
51
bent over row progression
increase load increase torso angle by bending forward more
52
bent over row alternatives
dumbbell rows cable rows band rows
53
pull up joint actions
shoulder extension elbow flexion
54
pull up muscles used - neutral
latissimus dorsi trapezius rhomboids biceps
55
pull up stabilising muscles
wrist and finger flexors core muscles - rectus abdominals - external obliques latissimus dorsi trapezius deltoids
56
pull up coaching points
start from hanging arms extended pull chin to bar neutral grip - hands close, facing each other pronated grip - tad further than shoulder width - hands facing out supinated grip - shoulder width apart, hands facing in
57
pronated pull up muscles used
emphasis on back muscles latissimus dorsi rhomboids trapezius
58
supinated pull up muscles used
biceps latissimus dorsi brachialis pectoral major
59
pull up applications
pulling movements swimming gymnastics climbing throwing
60
pull up regression
assisted - spotter - bands - pull up machine bar pulls with feet on floor
61
pull up progression
increase load - belts and vests increase range - muscle ups use rope/towel
62
pull up alternatives
pull downs
63
bench press joint actions
shoulder flexion elbow extension shoulder horizontal adduction with wide grip
64
bench press muscles used
pectorals majour anterior deltoid triceps
65
bench press stabalizing muscles
deltoids rotator cuff serratus anterior teres major
66
bench press coaching points
hands under shoulders narrow grip = tricepts wide grip = chest rack height dependent on person lie on bench eyes under bar feet solid on floor arch in back = reduce rom, increase muscle engagement unrack and stabalise above sholders lower to sternum /chest - breath in push bar up till elbow extension - breathe out - blow bar up
67
bench press applications
pushing movememts punching throwing american football rugby hand offs
68
bench press regression
lower load use broomstick to get form correct assisted - bands(lie on it) , spotter
69
bench press progression
increase load add bands for more resistance dumbbells (needs more stablisation)
70
bench press alternatives
push up dumbbell press incline / decline press
71
military press joint actions
shoulder flexion elbow extension shoulder ab/ad duction
72
military press muscles used
anterior deltoids triceps
73
military press stabilising muscles
deltoids rotator cuff hamstrings quadriceps gluteus maximus soleus erector spinate rectus abdominals transverse abdominals
74
military press coaching points
slightly wider than shoulder width grip rack to appropriate height can power clean into position press bar over head move chin out of way breathe out on way up in on way down
75
military press applications
pushing lifting punching throwing
76
military press regression
lower load use broom spotter
77
military press progression
increase load use dumbbells cause more stabilisation needed
78
military press alternatives
overhead dumbbell press landmine press seated shoulder press
79
assistance exercises
preacher curl hammer curls concentration curl dumbbell pull over dips cable kickbacks lateral raise pushdown

Principles of Training (1 decks)

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