Position Cues Flashcards
Ability to control joint movement or position
Stability
Degrees of freedom around a joint
Mobility
Factors That Impact Movement - 1 of 4
Lever length - shorten levers when form starts to break
Factors That Impact Movement - 2 of 4
Center of Gravity - give props to those with balance issues
Factors That Impact Movement - 3 of 4
Base of support - points of contact
Factors That Impact Movement - 4 of 4
External factors i.e. teaching outside
“preventing motion” i.e. pause at top of and bottom of a push-up
Isometric
“slowing motion” i.e. down phase of a push-up
Eccentric
“creating motion” i.e. up motion of a push-up
Concentric
without the presence of oxygen
Anaerobic
Bilateral Standing - Exercise Examples
Squats, Plies, Hinging Down
Bilateral Standing - Cues - 1 of 5 - Ankles
Ankles under soft knees and neutral hips
Bilateral Standing - Cues - 2 of 5 - Shoulders
Shoulders back and down
Bilateral Standing - Cues - 3 of 5 - Eyes
Eyes forward
Bilateral Standing - Cues - 4 of 5 - Chin
Chin down
Bilateral Standing - Cues - 5 of 5 - Navel
Navel in
Unilateral Standing - Exercise Examples
Single-leg squats, tree pose, lunges
Unilateral Standing - Cues - 1 of 5 - Ankles
Ankles under soft knees and neutral hip
Unilateral Standing - Cues - 2 of 5 - Navel
Navel in
Unilateral Standing - Cues - 3 of 5 - Shoulders
Shoulders back and down
Unilateral Standing - Cues - 4 of 5 - Eyes
Eyes forward
Unilateral Standing - Cues - 5 of 5 - Chin
Chin down
Kneeling - Cues - 1 of 4 - Knees
Knees under hips
Kneeling - Cues - 2 of 4 - Navel
Navel in
Kneeling - Cues - 3 of 4 - Shoulders
Shoulders back and down
Kneeling - Cues - 4 of 4 - Spine, Head, Hips
Neutral spine, head, and hips
Quadruped - Cues - 1 of 5 - Palms
Palms under gently flexed elbows and below shoulders
Quadruped - Cues - 2 of 5 - Knees
Knees under hips
Quadruped - Cues - 3 of 5 - Spine, head, hips
Neutral spine, head, and hips
Quadruped - Cues - 4 of 5 - Feet
Feet pointing in the same direction
Quadruped - Cues - 5 of 5 - Fingers
Fingers pointing forward
Plank - Cues - 1 of 4 - Palsm
Palms under gently flexed elbows and under shoulders
Plank - Cues - 2 of 4 - Fingers
Fingers pointing forward
Plank - Cues - 3 of 4 - Spine, Head, Hips
Neutral spine, head, and hips
Plank - Cues - 4 of 4 - Feet
Feet pointing in the same direction
Lying on stomach
Prone
Prone - Cues - 1 of 3 - Spine
Neutral spine
Plank - Cues - 2 of 3 - Head
Head usually looking one direction
Plank - Cues - 3 of 3 - Feet
Feet pointing same direction
Side Plank - Cues - 1 of 2 - Spine and Head
Neutral spine and head
Side Plank - Cues - 2 of 2 - Elbow and/or head
Supported on elbow or cradled head in arm
Lying on back
Supine
Supine - Cues - 1 of 2 - Spine, head, hips
Neutral spine, head, and hips
Supine - Cues - 2 of 2 - knee
Often one knee flexed to support spine
Reverse Plank - Cues - 1 of 4 - Spine
Neutral spine
Reverse Plank - Cues - 2 of 4 - Legs
Short or long-lever legs
Reverse Plank - Cues - 3 of 4 - Palms or Foremans
Palms or forearms on floor
Reverse Plank - Cues - 4 of 4 - Fingers
Fingers spread pointing toward feet
Seated - Cues - 1 of 2 - Spine
Neutral spine
Reverse Plank - Cues - 2 of 2 - Knees
Knees flexed or extended
Breathing Cues Strength - Exhale
During the exertion of “concentric” phase
- through the mouth
Breathing Cues Strength - Inhale
During the preparation
-through the nose
Breathing Cues - Strength Definition and Script
In through the nose and out of the mouth
- inhale prepare, exhale pull
- inhale lower, exhale pull
- inhale through the nose, exhale pull
Breathing Cues - Pilates Definition
Pursed lips
-hold exhale longer than inhale
Breathing Cues - Yoga Definition
Closed mouth, diaformatic breathing, belly breathing
-inflate the balloon in your belly and then deflate only through the nose
