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IMX Pilates > Theories & Vocabulary > Flashcards

Theories & Vocabulary Flashcards

1
Q

Name the 4 abdominal muscles of the Abdominal Wall.

A
  1. Transverse Abdominis
  2. Internal Obliques
  3. External Obliques
  4. Rectus Abdominis
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2
Q

Within the Abdominal Wall, which layer is the deepest supportive layer?

A

The transverse abdominis (TrA)

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3
Q

The transverse abdominis (TrA) contracts with the ______ ______ to stabilize the torso,

A

The pelvic floor

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4
Q

Where is the transverse abdominis (TrA) located (origin / point of insertion)?

A

Origin: at the iliac crest, lumbar fascia and the last six ribs.
Insertion Point: at the xiphoid process of the sternum as well as the pubic bone.

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5
Q

Is the internal oblique (IO) interior or exterior to the transverse abdominis (TrA)?

A

Exterior to the TrA

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6
Q

Where is the internal oblique (IO) located (origin / point of insertion)?

A

Origin: at the iliac crest

Insertion Point: at the cartilage of the last three to four ribs

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7
Q

Where is the external oblique (EO) located (origin / point of insertion)?

A

Origin: the anterolateral borders of the lower eight ribs

Insertion Point: at the anterior half of the ilium, pubic crest and anterior fascia.

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8
Q

What process is used to contract the transvese abdominis (TrA), internal oblique (IO) and external oblique (EO) at the same time?

A

With the use of a forced exhalation

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9
Q

What is the most superficial muscle of the Abdominal Wall?

A

The rectus abdominis

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10
Q

Where is the rectus abdominis located (origin / point of insertion)?

A

Origin: at the pubic crest

Insertion Point: at the xiphoid process and fifth through seventh rib

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11
Q

What is an Accessory Movement?

A

Range of motion (ROM) movement within a joint and surrounding soft tissue which is not available to the client without assistance

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12
Q

What is active-assisted ROM (range of movement)?

A

ROM in the joint produced by both an active contraction plus manual assistance from a trainer or mechanical assistance from a machine (i.e. Xercizer equipment)

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13
Q

What are ADL’s?

A

Activities of Daily Living such as sitting at a computer, bending, walking, etc.

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14
Q

Define:

Adaptation.

A

Changes in neruomusculoskeletal systems which evolve from repetition and regular training.
Dysfunctional postures result in adaptive a changes in the soft tissues of the spine.

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15
Q

Define:

Adaptive Shortening

A

Decreases in flexibility, spinal length and mobility due to poor posture and/or repetitive stress

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16
Q

Define:

Afferentation

A

Initiating nerve signals towards a nerve center

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17
Q

Define:

Agonist

A

The muscle or muscles that produce a specific movement

NASM: aka. Prime Mover

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18
Q

Define:

Amplitude

A

The range between the maximal and minimal lengths of a muscle fiber

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19
Q

Define:

Antagonist

A

Muscle or synergy of muscle that produce the opposit movement of an agonist
(NASM: aka. Synergist?)

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20
Q

Define & Describe How It Is Used:

Biomechanics

A

Definition: The analysis of the postures and muscle synergy patterns that facilitate stabilization and exercise.
Use: Biomechanics is a tool for examining muscle activity in motion as it contributes to movement.

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21
Q

Define:

Concentric Contraction

A

A shortening of the muscle as it exerts more force than the outside resistance

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22
Q

Define:
Core Muscle Strength
Which muscles are included in this?

A

A corset of muscles which support the integrity of the spine and hips.
Muscles:
The four abdominal muscles
Hipflexors
Extensors
Pelvic floor
Spinal muscles (particularly the intermediate and deepest layer of the back muscles).

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23
Q

Define:

Deconditioning

A

Results from inactivity and includes a decrease in cardiovascular, neuromusclar , and metabolic function

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24
Q

Define:

Denervate

A

To deprive of nerve supple and render inactive

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25
Q

Define:

Dysfunction

A

A loss of function and mobility due to adaptive shortening of soft tissue and muscle

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26
Q 
Define:
Eccentric Contraction (two types)
A
  1. The return of the muscle to its resting length (often after a concentric contraction) on the counter active phase of an exercise, 2. An actual lengthening of the muscle
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27
Q

During an eccentric contraction where the muscle actually lengthens, according to EMG studies, how much more effort does it require than the concentric contraction.

A

40% more effort

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28
Q

Define:

End Feel

A

The point at which a trainer during a passive stretch senses/experiences an end of available range of motion

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29
Q

Define:

EMG Studies

A

Research utilizing electromyographic equipment to measure muscle actiivity

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30
Q

Define & Describe:

Flat Low Back Posture

A

A posture characterized by a decreased lumbar curve with posterior tilting of the pelvis
This body position is often accompanied by tight hip flexors

31
Q 
Define:
Forced Exhale (FE)
A

A technique of exhalation in which resistance is given to the outflow of air in rider to facilitate a stranger contraction of the Abdominal Wall, the diaphragm, & accessory breathing muscles.

32
Q

Describe how to perform a forced exhale (FE).

A

Blown out through pursed lips, a forcefully sustained exhale facilitates the release f thoracic muscle tension and positions the rib cage.

33
Q

What is the goal / purpose of forced exhalation?

A

To coordinate the timing and muscle synergy in abdominal strengthening

34
Q

Define & Describe:

Forward Head Posture

A

Characterized by increased flexion of the lower cervical and upper thoracic regions usually accompanied by excessive muscle tension.
(NASM: Upper Crossed Syndrome/”Jutting”)

35
Q

Where is the excessive tension located when someone has forward head posture?

A

The Occiput (1st cervical) upper cervical vertebrae

36
Q

Define:

Ideokinetic Facilitation

A

Refers to the verbals cues of imagery which are used repeatedly to facilitate proper posture in an exercise

37
Q

Research has shown that imagined activity results in a __% muscle response.

A

10%

38
Q

True or False:
Imagery is preferred to static commands for postural change.
Support your answer.

A

True

It encourages sensory feedback and muscle efficency

39
Q

Give an example of how imagery commands can help with postural change.

A

The “float the head” cue prior to a deltoid lift can inhibit the habitual contraction of the sub-occipital muscles (located in the base of the skull) and compression of the cervical vertebrae

40
Q

Define & Give An Example:

Innervation

A

Definition: To supply with neural energy and power.
Example: In the case of muscle firing and strength asymmetry, clients learn to “innervate” the non-dominate side with specific exercises.

41
Q

Define:

Isometric Contraction

A

A static contraction used to create stabilization

42
Q

Give an example of an Isometric Contraction for Pelvic Stabilization.

A

Pelvic Stabilzation requires an isometric contraction of the Abdominal Wall and Pelvic Floor muscles and sometimes Hipflexors and/or extensor muscles

43
Q

Give an example of an Isometric Contraction for Ribcage Stabilization.

A

Ribcage stabilization uses an isometric contraction of the Abdominal Wall (AW) and Latissimus Dorsi (LD).

44
Q

How does the IM=X Stabilization Techniques utilize isometric contractions?

A

For muscle-setting to reduce spasm and in preparation of acceptance of a load (weight or spring resistance)

45
Q

Define:

Isotonic Contraction

A

Concentric and/or eccentric muscle contraction which produces movement

46
Q

Define:

Joint Mobilization

A

Passive traction, stretch or exercise geared towards gaining normal roll-slide joint mechanics, or general mobility of a joint
(I.e. traction of hip prior to leg swing)

47
Q

Define:

Joint Play

A

Definition: Capsular laxity and elasticity which determines movement at the joint
Motions: Can involve sliding, rolling, spinning and compressing

48
Q

How is the IM=X Flexibility Formula unique?

A

It focuses on increasing the joint extension prior to an active ROM exercise

49
Q

Define:

Kyphosis

A

A posture characterized by an increased thoracic curve, rounded shoulder and a forward head position.
(NASM: Upper Crossed Syndrome)

50
Q

How can Kyphosis be corrected?

A

Corrected with a combination of manual traction, muscle setting and stabilization exercises

51
Q

Define:

Length-Tension Relationship

A

The optimum length at which a muscle can exert maximum force is slightly greater than the resting length of the muscle.
True for all types of contraction.
This is a key reason for increasing muscle and joint length at the spine and limbs during resistance training.

52
Q

Define:
Movement Efficiency
Give an example.

A

The amount of energy output versus input

Minimal effort coupled with muscle synergy precision creates superior coordition and efficiency

I.e. A runner who uses the Alexander Technique training to facilitate ease in the hips, spine, chest, etc.

53
Q

Define:

Maximum Muscle Fiber Recruitment

A

A full commitment of the total muscle fibers in a muscle creates maximum contraction
(NASM: Maximal Neuromusclar Efficiency?)

54
Q

Muscle contains anywhere from ___ to ____ muscle fibers.

A

100 to 1000 muscle fibers

55
Q

Define:

Muscle Recruitment

A

When a movement is executed there are specific motor neurons which trigger a sequence of muscle contractions

56
Q

Describe Muscle Recruitment Analysis (MRA). What does the trainer examine? How is it effective?

A

Muscle Recruitment Analysis (MRA), the trainer examines the muscle or muscle groups which have been “fired” or “turned on” by the nervous system.
Muscle recruitment analysis is effective for detecting imbalances (predominantly in the hips and spine).

57
Q

Define:

Muscle Synergy

A

A muscle synergy is a contraction of key muscles and an inhibition of others to create the most efficient, safe and effective coordination for a particular movement.
Synergies are a way for the CNS to simplify movement by linking muscle control.

58
Q

Define:

Neutral Spine Position

A

The natural alignment of the spine without flattening the cervical or lumbar curves.

59
Q

How does the IM=X program ulitize the neutral spine position? What is the main goal of this?

A

The client is instructed to find a neutral spine and then end then slight beyond it wo prevent compression during acceptance of a load.
The main goal is to prevent flat low back positions during exercise with the exception of forward election in the supine piston as occurs with abdominal curls.

60
Q

Define:
Passive ROM
Give an example.

A

Movement within the unstricted ROM of a joint which is produced without muscle contraction by by manual stretch from an external force
(I.e. the hands-on passive stretches that the trainer applies to the client)

61
Q 
Define:
Postural Adjustments (PAs)
A

Predictive or common reactions in the body as it prepares for movement.

62
Q

Can postural adjustments (PAs) be adjusted? If so, how? Give an example.

A

A postural adjustment can be consciously changed with movement re-education

Example: PA’s such as shifting back on the heels to lift the arms forward are inhibited to improve exercise technique

63
Q

Define:

Smoothness Theory

A

Studies have shown that smooth movement develops efficiency in the neuromusclar system.
Sustained, controlled motion produces less wear and tear on the joints and strengthens the muscles more thoroughly than movements born out of momentum.

64
Q

How does IM=X utilize Specificity of Training?

A

IM=X take into consideration the precursors to injury by inhibiting common movement errors and strengthening the postural and core muscles for injury prevention.
Program design for athletes concentrates on improving the moment process for specific skills or counters musculoskeletal asymmetries by strengthening the weaker, non-dominate muscles and movement patterns.

65
Q

Define:

Postural Dysfunction

A

Poor posture characterized by adaptive shortening of the soft tissue and muscles of tending leading to disc degeneration

66
Q

Define:

Reciprocal Innvervation and Inhibition

A

A mechanism that helps efficiency and coordination in movement.
When motor neurons are transmitting impulses to movers engaging a contraction (Innvervation), they are simultaneously supplying impulses to inhibit the antagonists (inhibition).

67
Q

Define:

Reflex Muscle Guarding

A

Prolonged muscular contraction in response to over-stretching, stress, or hyper-Innvervation can progress to a spasm.

68
Q

What is the purpose of Stabilization Techniques? How are they used?

A

Stabilization techniques are used to correct poor alignment and Muscle Recruitment Patterns (MRPs) in the trunk muscle to prevent injury and improve fitness level.

69
Q

Define:

Pelvic Stabilization

A

The anchoring of the pelvis during lower extremity or trunk strengthening
(i.e. during the basic motions of the spine)

70
Q

Define:

Ribcage Stabilization

A

The anchoring of the cervical/thoracic vertebrae and shoulder girdle useful for upper trunk and arm strengthening

71
Q

Define:

Spine Stabilization

A

A combination of pelvic and ribcage stabilization anchoring a neutral spine position

72
Q

List the main Stabilizer (key muscles) Muscles.

A
  1. Transverse Abdominis (TrA)
  2. Pelvic Floor (PF)
  3. Erector Spinae (ES)
  4. Diaphragm (DM)
    (NASM: Local Stabilization System?)
73
Q

Define:
Static / Dynamic Traction
What is the purpose?

A

Sustained drawing in action which intends to elongate and maximize joint play or spinal length.
The purpose is to achieve improved muscle efficiency and skeletal alignment.

IMX Pilates (7 decks)

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