Unit 3 Flashcards
Extensibility
Capability to be elongated or stretched.
Flexibility
The normal extensibility of all soft tissues that allows the full range of motion of a joint; improves range of motion.
Dynamic Range of Motion (ROM)
The combination of flexibility and the nervous system’s ability to control this range of motion efficiently.
Neuromuscular Efficiency
The ability of the neuromuscular system to allow agonist, antagonists, and stabilizers to work synergistically to produce force (concentrically), reduce force (eccentrically), and dynamically stabilize (isometrically) the entire kinetic chain in all three planes of motion.
Postural Distortion Patterns
Predictable patterns of muscle imbalances (which can lead to decreased neuromuscular efficiency and tissue overload).
Relative Flexibility
The tendency of the body to seek the path of least resistance during functional movement patterns.
- not a good thing
- not the way the joint was intended to move & leads to muscle imbalances.
Muscle Imbalance
Alteration of muscle length surrounding a joint.
3 causes of muscle imbalances
1) altered reciprocal inhibition (resulting in altered length-tension relationship)
2) synergistic dominance (resulting in altered force-couple relationship)
3) arthrokinetic dysfunction (leading to altered joint motion)
Reciprocal Inhibition
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.
Altered Reciprocal Inhibition
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist; not a good thing.
Synergistic Dominance
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.
Arthrokinematics
The motions of joints in the body.
Arthrokinetic Dysfunction
Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint.
Autogenic Inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
Pattern Overload
Consistently repeating the same pattern of motion, which may place abnormal stress on the body.
Davis Law
States that soft tissue models along the lines of stress.
3 phases of flexibility training within the OPT model (and describe each)
1) Corrective Flexibility (self-myofascial release; static stretch; improves muscle imbalances & altered joint motion).
2) Active Flexibility (self-myofascial release; active-isolated stretching; improves extensibility of soft tissue & increases neuromuscular efficiency).
3) Functional Flexibility (self-myofascial release; dynamic stretching; improves extensibility of soft tissue & increases neuromuscular efficiency).
Self-Myofascial Release (SMR)
A stretching technique that focuses on the neural system and fascism system in the body.
Used to help correct existing muscle imbalances, reduce trigger points (knots within the muscle) and inhibit overactive musculature.
Static Stretching
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 sec.
Performed after SMR - impact Golgi tendon organ - move into stretch until first point of tension - hold 30 sec to activate autogenic inhibition - 1 to 3 sets - used in stabilization level of OPT model.
Active Stretching (active-isolated stretch)
The process of using agonists and synergists to dynamically move the joint into a ROM.
Performed after SMR - move into stretch - hold 1 to 2 sec - repeat 5 to 10 reps
Dynamic Stretching (functional stretching)
The active extension of a muscle, using force production and momentum, to move the joint through the full available ROM.
Performed after SMR - 1 set of 10 reps for a variety of exercises - 3 to 10 exercises
Cardiorespiratory Fitness
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
Integrated Cardiorespiratory Training
Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.
Includes:
1) warm-up
2) conditioning phase
3) cool-down
General Warm-Up
Low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow; 5 to 10 mins of low to moderate intensity.
Example - warming up by walking on the treadmill.
Specific Warm-Up
Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow.
Example - lateral tube walking or prisoner squats
Conditioning Phase
- weight loss or general fitness
- FITTE (frequency, intensity, time, type, enjoyment)
- exercise intensity (VO2 max, peak MET, peak HR, HRR, ratings of perceived exertion (RPE), talk test)
Frequency
The number of training sessions in a given period of time.
Intensity
The level of demand that a given activity places on the body.
Maximal Oxygen Consumption (VO2 max)
The highest rate of oxygen transport and utilization achieved at maximal physical exertion.
Oxygen Uptake Reserve (VO2 R)
The difference between resting and maximal or peak oxygen consumption.
Ventilatory Threshold (Tvent)
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
Time
The length of time an individual is engaged in a given activity.
Type
The type or mode of physical activity that an individual is engaged in.
Enjoyment
The amount of pleasure derived from performing a physical activity.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).
Zone Training
Zone 1 (improve cardiorespiratory fitness): THR 65-75% HRmax; gradually move up to 30-60 mins; must be able to complete 30 mins, 2-3x per week before moving to zone 2.
Zone 2 (low to moderate & ready to increase intensity): THR 76-85% HRmax; interval training.
Zone 3 (moderately high fitness levels): THR 86-95% HRmax; use heart ranges for all stages.
Circuit Training
A combination circuit-like style: warm-up (flexibility), strength training, cardiorespiratory training, & cool-down (flexibility).
Cool-Down
Gradually reduce HR and breathing rates; cool body temperatures; cardiorespiratory portion should last 5-10 minutes; important aspect of training program.
Postural Considerations for Cardiorespiratory Training
1) Forward head & shoulders (while sitting or standing on equipment).
2) Excessive anterior pelvic tilt (avoid bicycle or stepper - target already overactive hip flexors).
3) Lower body compensations (incline treadmill not recommended - places greater demand on lower leg flexibility).
Core
The structures that make up the LPHC, including the lumbar, spine, pelvic girdle, abdomen, and the hip joint; where all movements of the body originates.
3 Core Musculature System
1) Local Stabilization System
2) Global Stabilization System
3) Movement System
Local Stabilization System
- muscles that attach directly to the vertebrae
- transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm
- primarily responsible for intervertebral & intersegmental (in the spine) stability
- limit excessive compression, sheet & rotational forces between spinal segments
Global Stabilization System
- muscles that attach the pelvis to the spine
- quadratus lumborum, psoas major, external oblique, portions of internal oblique, rectus abdominis, gluteus medius, adductor complex
- responsible for transferring loads between upper & lower extremities
- provide stability from pelvis to spine
- provide stabilization during functional movements
Movement System
- muscles that attach the spine or pelvis to the extremities
- latissimus dorsi, hip flexors, hamstring complex, quadriceps
- responsible for producing concentric force and eccentric deceleration during dynamic activities
Drawing-In Maneuver
A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.
Bracing
Occurs when you have contracted both abdominal, lower back, and buttock muscles at the same time.
3 Levels of Core Training in OPT Model
1) Core-Stabilization Training (phase 1): little to no motion through the spine; 4/2/1 tempo; focus on drawing in of the stomach to the spine.
2) Core Strength (phase 2-4): movement at the spine with a medium tempo; only to be completed after stabilization phase.
3) Core Power (phase 5): exercises done explosively; as fast as can be controlled tempo; generally involve throwing movements; only to be completed after the stabilization and strength phases.
