Problem Areas Flashcards
Pronation
Ankle is turned inwards
Supination
Ankle is turned outwards
Dorsiflexion
Foot flexed (pointed toward ceiling)
Plantarflexion
Foot pointed (ex: calf raise)
Closed movement
Hands/feet are in a fixed position
Ex: Push-up
Open movement
Hands/feet are NOT in a fixed position and can move freely
Ex: Bicep curl
Isometric
Movement in which muscle length does not change
Ex: Iso-abs (Plank)
Isotonic
Movement consisting of concentric and eccentric muscle actions
Ex: Squat
Isokinetic
Movement at a constant speed
Note: typically can only be completed using expensive equipment typically found in rehab clinics
Length-tension Relationship
Optimal length = Optimal force
Too long or short = less force production capabilities
Sliding Filament Theory
Thick myosin heads slide along thin actin filaments
Shortening of filaments results in concentric muscle action
Reciprocal Inhibition
When an agonist contracts, the antagonists receives a signal to relax
Altered reciprocal inhibition
Increased neural drive to an overactive agonist results in excessive decreased neural drive to the antagonist
Ex: Droopy glute syndrome - tight psoas leads to underactive glutes
Synergistic Dominance
Synergist takes over a movement to compensate for a weak prime mover
Ex: Hamstrings take over for weakened glutes during a squat
Force-Velocity Curve
As velocity increases, concentric force decreases and eccentric force increases
Force-Couple Relationship
Muscles working together (moving in different directions) to produce a movement
Ex: Deltoid-Rotator Cuff Couple
Scapular Elevation
Upward motion towards sky
Prime mover: Levator Scapulae and Upper Traps
Scapular Depression
Downwards motion towards ground
Prime mover: Lower Traps
Scapular Retraction
Adduction toward spine
Prime mover: Middle Traps and Rhomboids
Scapular Protraction
Abduction (inflated lat syndrome)
Prime mover: Serratus Anterior
Concentric Movement
Against resistance
AKA Force production
Ex: upwards motion of bicep curl
Eccentric Movement
Same direction as resistance
AKA Force reduction
Ex: Downwards motion of bicep curl
Rotator Cuff Musculature (SITTS)
Supraspinatus Infraspinatus Teres Major Teres Minor Subscapularis
Pronation Distortion Overactive Musculature
Gastrocnemius Soleus Peroneals (Distal to Anterior tibialis; Responsible for ankle eversion) Adductors Hip Flexor Complex Biceps Femoris (posterior hamstring)
Pronation Distortion Underactive Musculature
Anterior/Posterior Tibialis
Vastus Medialis
Gluteus Medius/Maximus
Hip External Rotators
Pronation Distortion Altered Joint Mechanics
Increased: Knee adduction Knee internal rotation (knock knees) Foot pronation Foot external rotation (duck feet)
Decreased:
Ankle dorsiflexion
Ankle inversion
Lower Crossed Overactive Musculature
Gastrocnemius Soleus Hip Flexor Complex Adductors Latissimus Dorsi Erector Spinae
Lower Crossed Underactive Musculature
Anterior/Posterior Tibialis
Gluteus Medius/Maximus
Transverse Abdominis
Internal Oblique
Lower Crossed Altered Joint Mechanics
Increased: Lumbar Extension (anterior pelvic tilt)
Decreased:
Hip extension
Upper Crossed Overactive Musculature
Upper Traps Levator Scapulae Sternocleidomastoid Scalenes Latissimus Dorsi Teres Major Subscapularis Pectoralis Major/Minor
Upper Crossed Underactive Musculature
Deep Cervical Flexors (Longus Colli/Capitis) Serratus Anterior Rhomboids Mid and lower traps Teres minor Infraspinatus
Upper Crossed Altered Joint Mechanics
Increased:
Cervical Extension (Protruding head)
Scapular protraction and elevation
Decreased:
Shoulder extension
Shoulder external rotation
TFL Function
CON-ACC hip flexion, abduction, internal rotation
Hip Flexor Complex
Psoas
TFL
IT Band
Rectus Femoris (anterior quad)
Adductor Complex
Adductor Longus Adductor Magnus Adductor Brevis Gracilis Pectineus
Intrinsic Core Stabilizers
Transverse Abdominis Internal Oblique Multifidus Pelvic Floor Transversospinalis
Stretch Shortening Cycle
Eccentric action followed by immediate concentric action
Cardiorespiratory Training Zones
Zone 1: 65-75%
Zone 2: 75-85%
Zone 3: 85-95%
Peak VO2 Method (VO2 Max)
Clients perform cardio at maximal effort
*Gold standard, but requires expensive equipment so it is impractical
VO2 Reserve Method (VO2R)
[ (VO2 Max - VO2 Rest) x intensity ] + VO2 Rest
Preferred method
Peak Metabolic Equivalent Method (MET)
Activities are assigned metabolic equivalents (METs) based on the intensity/energy cost of the activity
Peak Maximal HR Method (MHR or HR MAX)
220 - age
*Simple to use, general starting point for cardio training intensity
Heart Rate Reserve Method (HRR)
AKA Karvonen Method
[ (HR Max - HR Rest) x intensity ] + HR Rest
Ratings of Perceived Exertion Method (RPE)
Uses Borg Scale 13 - Somewhat hard 15 - Hard 17 - Very hard 19 - Extremely hard 20 - Maximal exertion
Talk Test Method
Gauges exercise intensity by examining breathing exertion and ventilatory threshold (T-Vent)
Blood Vessel Types + Functions
Attractive Aardvarks Chase Voldemort Viciously
Arteries - carry blood AWAY from heart
Arterioles - medium-sized artery branches
Capillaries - tiny ends of an arteriole where chemicals are exchanged between blood and tissues
Veins - transport blood back TO the heart
Venules - small veins that collect blood from capillaries
Flow of the Heart
- Right atrium received deoxygenated blood
- Flows through tricuspid valve to right ventricle
- Flows through pulmonic valve then pulmonary artery to the lungs to receive oxygen
- Pulmonary vein carries oxygenated blood to the left atrium
- Flows through mitral valve to left ventricle
- Flows through aortic valve then aorta into the rest of the body
Ligaments
Connect bone to bone
Ex: ACL connects femur to tibia
Tendons
Connect muscle to bone
Ex: Achilles tendon connects heel bone to calves
Adrenal Gland
Produces cortisol
Pituitary Gland
Produces growth hormone
Thyroid Gland
Produces hormones responsible for metabolism
Regulated by the pituitary gland
Systolic BP
Pressure within arteries after heart contracts
Diastolic BP
Pressure within arteries when heart is resting and filling with blood
