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EXSC222 FUNCTIONAL ANATOMY > Range of motion, flexibility and posture > Flashcards

Range of motion, flexibility and posture Flashcards

1
Q

2 types of flexibility?

A

Active and passive

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2
Q

What is flexibility influenced by (2)?

A

Structural factors such as joint capsule, ligaments, tendons & muscle which cross the joint.
Nervous system function

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3
Q

What is flexibility altered by (4)?

A

Stretching, certain types of resistance training, immobilisation and ageing.

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4
Q

What is flexibility also known as?

A

Range of motion (ROM)

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5
Q

Hypo/hyper mobility

A

Hypo- decrease in joint ROM compares to normal (tight/ restricted movement).
Hyper- Increase in joint ROM compared to normal (instability and at risk to injury).

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6
Q

What limits ROM?

A

Viscoelastic muscle properties- (viscosity and stiffness, Is stiffness largely due to titin.
Nervous system- Reflexes limit muscle stretch
Joint structure- bones, ligaments, tendons, muscle and capsules
Skin tightness- (some joints only)

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7
Q

Why do joints limits ROM?

A

Shape of bony structure, ligamentous arrangement and atmospheric pressure.

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8
Q

why does muscular/fascial effects ROM

A

Muscle implicates flexibility however connective tissue does not.

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9
Q

What is responsible for the nervous control of flexibility?

A

Muscle spindles

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10
Q

Muscle spindles

A

Primary stretch receptors in muscle and run parallel to muscle fibres.

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11
Q

2 types of spindles

A

bag (Ia) & chain (II)
Respond to changes in length (both types).
Respond to rate of change in length (dynamic bag only).

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12
Q

When stretched a muscle spindle will result in two things happening.

A

Contract preventing stretch too far, to fast.
Inhibit the antagonist from contracting (Reciprocal inhibition).
Magnitude depends on amount and rate of stretch.

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13
Q

Golgi tendon organs

A

Embedded in tendon near myotendinous junction (MTJ)

Monitors force transmission from muscle to tendon.

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14
Q

Autogenic Inhibition

A

Autogenic inhibition reflex is a sudden relaxation of muscle upon the development of high tension. It is a self-induced, inhibitory, negative feedback prolong lengthen reaction against tear muscles.

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15
Q

Inhibitory influence

A
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16
Q

What is proprioceptive neuromuscular facilitation (PNF)?

A

A stretching technique that can improve your range of motion. Many therapists use PNF to help people regain their range of motion after injury or surgery. However, it can also be used by athletes and dancers to improve their flexibility.

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17
Q

Active ROM

A

Unassisted voluntary joint motion.
Assess willingness to move.
Requires coordination & muscle strength from antagonists.

18
Q

Passive ROM

A

Motion attained by examiner without assistance from subject.
Assess joint ROM independent of strength & coordination.
Often greater than AROM.
Except when AROM is ballistic.

19
Q

What are 7 reasons to stretch

A 
Enhance flexibility and joint ROM.
Necessary for certain skills/sports.
Reduce injury risk.
Lubricate joints.
Decrease muscle soreness and fatigue.
Improve ability to generate power.
Improve performance.
20
Q

Stretching methods

A

Static
Ballistic/ dynamic
Proprioceptive neuromuscular facilitation (PNF)

21
Q

Static stretching

A

Joint is moved to the limit of its range which depends on pain tolerance. Stationary position held for 15-60 secs.

22
Q

Ballistic / dynamic stretch

A

Joint bounces in and out of its range limit and velocity can vary.

23
Q

Proprioceptive neuromuscular facilitation (PNF)

A

Contract-relax (CR) (stretch occurs in the ‘relax’ phase).
Duration of contraction is .
3, 6 or 10 s will have no effect.

24
Q

Which type of stretching is better?

A

Not determined, none are consistently superior.

25
Q

Anatomical considerations for stretching?

A

Know your muscle action(s). To stretch perform the opposite movement(s)

26
Q

Relationship between flexibility and strain injury risk?

A

With improved flexibility it is expected that there is a greater ability of the passive components of the muscle-tendon unit to absorb energy as a result of greater compliance.

27
Q

Stretching and injury prevention quote

A

“The use of stretching as a prevention tool against sports injury has been based on intuition and unsystematic observation rather than scientific evidence. There is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury.”

27
Q

Stretching and injury prevention quote

A

“The use of stretching as a prevention tool against sports injury has been based on intuition and unsystematic observation rather than scientific evidence. There is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury.”

28
Q

When does delayed onset muscle soreness (DOMS) occur?

A

Occurs following unaccustomed (eccentric) exercise.

29
Q

DOMS

A

Muscle fibre membranes are damaged. High tensile forces, associated with eccentric exercise, damage muscle tissue and connective tissue.
Enzymes (CK) leak out and trigger inflammatory
responses (macrophage infiltration)
Microtrauma increases over 48-96 hours
Not reduced by stretching

30
Q

What are the 2 types of posture?

A

Static and dynamic

31
Q

Static posture

A

Is where body position is at rest such as standing up or sitting down.

32
Q

Dynamic posture

A

Body position during movement such as spinal position during squat or balance and postural sway.

33
Q

What is postural balance

A

The ability to maintain stability of body and segments in response to forces which threaten to disturb equilibrium such as gravity, ground reaction forces and inertial force.

34
Q

What are 3 postural control mechanisms?

A

Anti-gravity musculature, stretch reflex and postural fixation ( visual proprioceptive, vestibular and tactile).

35
Q

What is good posture?

A

Standing static posture where the centre of gravity of each body segment is placed vertically above the segment below.

Good posture is present when the line of gravity passes through the centre of each joint just anterior to the midline of the knee and through the greater trochanter, bodies of the lumbar vertebrae, shoulder joint, bodies of the cervical vertebrae, and the lobe of the ear, placing the body
in equilibrium and resulting in all internal forces equaling zero.

36
Q

Common postural abnormalities?

A 
Forward Head Position
Thoracic Kyphosis (kyphotic and lordotic curves)
Rounded Shoulders
Anterior or posterior pelvic Tilt
Flat Feet
High foot arch
normal foot arch
37
Q

Causes of postural abnormalities

A

Structural
Genetics or pathological, correction often limited.
Functional
Habit, occupation, psychological. Correction often achievable

38
Q

Relationship between foot posture and injury?

A

Foot posture is a risk factor for lower limb overuse injury

39
Q

Postural sway

A

(Sub)-conscious control of balance
Maintain CoG inside base of support
Predictor of falls risk in the elderly
Issue with excessive sway following many neurological conditions

40
Q

Balance and injury risk

A

Most studies focus on balance and association with ankle or ACL injury.
Balance of evidence suggests better balance decreases the risk of ankle injury.
Interventions involving balance training mixed, slightly leaning towards beneficial.

41
Q

A study that’s goal was to prevent ACL injuries in football results.

A

600 soccer players over 3 year follow up86% decrease in ACL ruptures

EXSC222 FUNCTIONAL ANATOMY (9 decks)

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