Posture, Spine and Review Flashcards

1
Q

Stretching Guidelines

A

-2-3x a week
->4 reps
-held for 15-60s
-PNF: 6sec contraction with 10-30s stetch

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2
Q

Static Stretching

A

-elongation and held
-don’t increase strength

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3
Q

Cyclic Stretching

A

-force repeatedly then short stretch
-1 joint
-can increase strength

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4
Q

Ballistic Stretching

A

-rapid, forceful intermittent stretch
-high velocity
-not as safe

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5
Q

Low Load Long Duration Stretching

A

-does show long term elongation
-safer
-good for contractures

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6
Q

Stretching Contraindications

A

-hypermobile
-hypomobility provides stability
-bony block
-non union fracture
-inflammation
-sharp or acute pain
-tissue trauma

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7
Q

Stretching Indications

A

-adhesions, contractures, scar tissues
-limited ROM
-muscle weakness due to shortness
-Exercise

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8
Q

Movement System Impairments Approach

A

-focuses on precision of movement in exercise and functional training
-describe precise movement

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9
Q

Human Movement System

A

-nervous
-Musculoskeletal
-Integumentary (pulmonary, cardiovascular, endocrine)

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10
Q

Physical Stress Theory

A

-Increased Adaptation to stress= increased tolerance > injury > death
-Decreased Adaptation to strtess= maintenance > atrophy> death

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11
Q

ACSM Strength Training Percription: Strength

A

2-3 d/week, 2-4 sets, 8-15 reps, 2-5m rest
60-70% 1RM for healthy novices
>80% 1RM for advanced adults
40-50% 1RM for older, unhealthy, sedentary

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12
Q

ACSM Strength Training Percription: Endurance

A

2-3 d/week, 2 sets, 15-20 reps, 30s rest
<50% 1RM

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13
Q

ACSM Strength Training Percription: Power

A

2-3 d/week, 2-4 sets, 8-12 reps, 2-5m rest
60-70% 1RM for healthy novices
20-50% 1RM for older adults

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14
Q

ACSM Strength Training Percription: Hypertrophy

A

2-3 d/week, 2-4 sets, 8-12 reps, 30-90s rest
60-70% 1RM for healthy novices
>80% 1RM

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15
Q

DeLorme Regimen

A

-10 RM

10 Reps @ 50%
10 reps @75%
10 reps @100%

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16
Q

Oxford Regimen

A

-10 RM

10 Reps @ 100%
10 reps @75%
10 reps @50%

17
Q

Form Fatigue

A

-loss of ROM
-poor muscle contraction
-poor form

18
Q

Substitutions

A

-synergists take over for prime movers
-ass. mmt become primary mmt

19
Q

Precautions for Resistance Exercise

A

-Valsalva maneuver
-substitutions
-Overtraining: decrease in performance, reversible
-Overwork: decrease in strength in muscles already weakened by disease

20
Q

Acute Mucle Soreness

A

-decreased BF, ischemia, increased metabolites (LA)
-irritates free-nerve endings
-temporary

21
Q

DOMS

A

-unaccustomed to vigorous exercise
-micro trauma to muscle, edema, inflammation

22
Q

Rhabdomyolysis

A

-muscle fiber break down that can affect kidneys
-extreme strain, heat stroke, drugs

23
Q

Global Muscles of Spine

A

-superficial, farthest from axis of motion
-Rec ab, ex obliques, quad lum, erectors, iliopsoas

24
Q

Deep/Local Muscles of Spine

A

-segmental deep muscles
-transverse sbdominis, in. obliques, multifidus, quad lum, rotatores

25
Q

Normal Posture

A

-Through ear, GH joint, greater trochanter
-Anterior to knee and lat mal

26
Q

Lordotic Posture

A

-lordotic with kyphosis
-increased lumbosacral angle

-forward head
-abducted scaps
-kyphotic thoracic
-hyperextended lumbar
-Hips flexed
-anterior pelvic tilt
-hyperextended knees

-Short/tight: low back, hip flexors, neck extensors
-Weak/lengthened: abs, erectors, upper back, hamstrings

27
Q

Swayback Posture

A

-lordotic with kyphosis
-flat lumbar spine

-forward head
-winged scaps
-kyphotic thoracic
-flat lumbar
-Hips hyperextended
-posterior pelvic tilt
-hyperextended knees

-Weak/Lengthedt: upper back, hip flexors, neck flexors, ex obliques
-Short/tight: internal oblique, erectors, low back, hamstrings

28
Q

Flatback Posture

A

-decreased lumbosacral angle

-forward head
-flat thoracic
-flat lumbar
-Hips extended
-posterior pelvic tilt
-extended knees

-Short/tight: abs, hamstrings
-Weak/lengthened: hip flexors

29
Q

Scoliosis

A

Structural: lateral curve with fixed rotation
Non Structural (functional): reversible, postural, no rotation
Adolescent Idiopathic Scoliosis: MC

Levoscoliosis: Left C curve
Dextrtoscoliosis: Right C Curve
S Curve

30
Q

Movement Impairments

A

-Relative flexibity
-Stiffness vs Short muscles
- Weakness vs Motor Control