Posture, Spine and Review Flashcards
Stretching Guidelines
-2-3x a week
->4 reps
-held for 15-60s
-PNF: 6sec contraction with 10-30s stetch
Static Stretching
-elongation and held
-don’t increase strength
Cyclic Stretching
-force repeatedly then short stretch
-1 joint
-can increase strength
Ballistic Stretching
-rapid, forceful intermittent stretch
-high velocity
-not as safe
Low Load Long Duration Stretching
-does show long term elongation
-safer
-good for contractures
Stretching Contraindications
-hypermobile
-hypomobility provides stability
-bony block
-non union fracture
-inflammation
-sharp or acute pain
-tissue trauma
Stretching Indications
-adhesions, contractures, scar tissues
-limited ROM
-muscle weakness due to shortness
-Exercise
Movement System Impairments Approach
-focuses on precision of movement in exercise and functional training
-describe precise movement
Human Movement System
-nervous
-Musculoskeletal
-Integumentary (pulmonary, cardiovascular, endocrine)
Physical Stress Theory
-Increased Adaptation to stress= increased tolerance > injury > death
-Decreased Adaptation to strtess= maintenance > atrophy> death
ACSM Strength Training Percription: Strength
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
ACSM Strength Training Percription: Endurance
2-3 d/week, 2 sets, 15-20 reps, 30s rest
<50% 1RM
ACSM Strength Training Percription: Power
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
ACSM Strength Training Percription: Hypertrophy
2-3 d/week, 2-4 sets, 8-12 reps, 30-90s rest
60-70% 1RM for healthy novices
>80% 1RM
DeLorme Regimen
-10 RM
10 Reps @ 50%
10 reps @75%
10 reps @100%
Oxford Regimen
-10 RM
10 Reps @ 100%
10 reps @75%
10 reps @50%
Form Fatigue
-loss of ROM
-poor muscle contraction
-poor form
Substitutions
-synergists take over for prime movers
-ass. mmt become primary mmt
Precautions for Resistance Exercise
-Valsalva maneuver
-substitutions
-Overtraining: decrease in performance, reversible
-Overwork: decrease in strength in muscles already weakened by disease
Acute Mucle Soreness
-decreased BF, ischemia, increased metabolites (LA)
-irritates free-nerve endings
-temporary
DOMS
-unaccustomed to vigorous exercise
-micro trauma to muscle, edema, inflammation
Rhabdomyolysis
-muscle fiber break down that can affect kidneys
-extreme strain, heat stroke, drugs
Global Muscles of Spine
-superficial, farthest from axis of motion
-Rec ab, ex obliques, quad lum, erectors, iliopsoas
Deep/Local Muscles of Spine
-segmental deep muscles
-transverse sbdominis, in. obliques, multifidus, quad lum, rotatores
